Take me back to when I was 20
Planned to do quick reps this morning. Plan was to do 20 reps of exercises. It was a pleasant morning and PAX were in early. So, let’s go.
DICCS given.
Mosse to Animal Hospital. 20 SSH, 20 Squat imperial walkers, Moroccan night club and Streches.
The Thang:
Mosse to Providence Rd N. Start with 20 Merkins, run 2 light poles, do 20 Jump squats, come back 1 light pole, do 20 Merkins. Continue till end of the road. This was tough. Heard ice9 wake up neighbors. Lots of form policing and lots of mumbles.
Mosse to Noma hair’s studio. Start with 20 Dips run to COT and do 20 Big Boi situps then run the center price st and do 20 Jump lunges, run back to COT and do 20 Big Boi situps and run to do the dips. 2 reps of this loop and it was time.
It was a pleasant morning and everyone pushed hard. Always thankful for the support. Thanks Ice9 for telling us about you F3 connection.
Big shoutout to Mashers.
Announcements:
- Help needed on 22nd to load truck for Christ closet give away. Look at group me for the time.
- WTH training this Saturday 6:00 am. Launch at Nesbit.
- Waxhaw cleanup this Saturday followed by cafeteria.
VQ like a Veteran
Discc
Mosey to back parking lot and circle up for 20x SSH, IW, get into a plank for stretching with can opener/runners stretch. Then 15 slow merkins (4 count, descend on 1-2-3).
The Thang
Run one lap around the school stopping at each corner to do 5 merkins. A little confusion on exactly what defined a corner, but a few extra merkins didn’t hurt anyone.
Next, mosey to the rock pile and partner up. One rock per pair, rifle carry to the track – swapping rock half-way with your partner.
At the track, P1 runs a lap, P2 does exercise. Exercises as a team all with the rock: 100 Bentover rows, 50 burpees, 100 squats. On paper this didn’t look too bad, but halfway through those burpees (with the rock) and my heart rate was in the red zone. Some 2.0s finished early and occupied themselves on the swings. As PAX wrapped up we did some flutters and LBCs to the end. That was harder than expected for such a simple routine.
Rifle carry rocks back to the pile for our last round. P1 holds a plank, P2 runs one leg of a suicide to the cones. Partners alternate each lap of the suicide. The cones didn’t seem that far apart initially, but that added up too. We had just enough time to return to COT and knock out a few Big Boys.
Moleskin
About a month ago, Johnny 5 was there when SpeedBump Q’d a complete workout at Clyent Dinner. Johnny 5 commented afterward that now he really didn’t have any excuse to not Q, as SpeedBump is literally half his age. So with the April Q challenge I reminded him about SpeedBump and let him know he’s on the schedule and there’s no backing out. He wasn’t happy, and he didn’t start on his Wienke until about an hour before, but it was a solid plan. I gave him a few pointers about transitioning and being prepared for calling an audible, but it went without an issue and he had a very successful VQ. Does this mean he’s going to Q again really soon? Let’s put the pressure on him to step up again as he did so well the first time.
Thanks to all the SOB & Waxhaw PAX who came out, many with their 2.0s to support this young man’s VQ. It made me proud as a dad and as a member of F3 and as it was so cool to see the support for him. I’m feeling the love. Sorry to Midriff & Wingman I didn’t get your 2.0s names, hopefully they’re not bummed for not getting credit.
Announcements
• Downtown Waxhaw Clean up this Saturday at 8am!! Will take about 20-30mins and then coffeeteria at Crossroads. This is M and 2.0 friendly.
• WTF – running trails CSAUP, get details at GroupMe or Slack – 40+ now registered
• SOB Wars – Stone Chicken Episode 1 on 4/24. Starts at 5PM if you’re doing the whole thing, but joining mid-way is an option for the less insane ambitious
EZ strength? What is this, a luxury resort?
10 men rolled into the Calvary parking lot (not all at 0530) for this week’s episode of Meathead. Some were early, some were late, some were right on time. All in attendance agreed it was the best workout in the history of workouts conducted on 04/14/21.
According to the holy text of the SwOle-mpus-Meathead weinke, that spreadsheet of fame and infamy. Created by Voodoo, from the depths of a fever dream that sounds like a collaboration between A Christmas Carol and Terminator 3 (you remember that one, the good terminator movie). Delivered unto him in the middle of the night by the angry and vengeful spirits of Ronald and Nancy Regan on behalf of Geoff Neupert the Patron Saint of EZ-Strength, deemed that today was double swings day. And if Saint Neupert says double swings, you better have double swings in your weinke or else …
Here’s what went down.
Warmup
- 25 two handed-swings
- IW
- Sharon Towers
- Prying squat
- 25 two handed-swings
Main Event
Round 1: 10 sets of 6 DBL Swings (1 minute each) 10 minutes
Round 2: Armor building: 2 x DCL, 1 x DMP, 3 x DFFS for 15:00 (60 seconds on, 15 seconds off, 12 sets total)
Round 3: EMOM and AMRAP (10 minutes)
- EMOM: 1 snatch per side
- AMRAP between the EMOM
- Lawnmowers (5 left, 5 right)
- Romanian DL (5 left, 5 right)
- High pulls (5 left, 5 right)
- Reverse lunge (5 left, 5 right)
Carry and Mary
- 30 seconds pax choice carry (L), 30 seconds plank
- 30 seconds pax choice carry (R), 30 seconds plank
- 30 seconds pax choice carry (L), 30 seconds plank
- 30 seconds pax choice carry (R), 30 seconds plank
Somewhere in there, we talked about the volume of poop from 8 dogs. Bullwinkle was slightly intimidated by this thought.
Moley-skin
The weinke was designed to prep us for the Functional Strength Challenge on 05/22. YHC knows the EMOM snatches were a big hit. They were such a big hit that Voodoo had to ask why YHC deviated from the EZ-Strength portion of Our Lord of the Kettlebell Neupert’s Worksheet. The answer is simple, just because you can do something, doesn’t mean it’s always a good idea. Is YHC right, Bernie Madoff?
And EMOM snatches are a great idea. Up there with getting a pat on the back with a handful of thumbtacks dipped in jalapeno juice and then skipping the tetanus shot.
Enough about stuff you wish you were part of this AM, YHC has to get back to making a living. YHC’s stories about Possum Voltron or that time YHC liberated a Bradley fighting vehicle and entered it into the Pierce County Demolition Derby, into which YHC may or may not have won 3rd place (until being disqualified for failure to produce a vehicle registration and/or title confirming ownership of said Bradley fighting vehicle) … That and other stories will have to wait until the next backblast.
Thanks to Unplugged for the take-out.
Announcements:
- Lots of CSAUPS, because it’s getting warm
- Forrest “Midriff” Gump is running on a mountain alone
Bataan Memorial WOD- Arm and Neck circles?
As YHC pulled into SCMS this am, 3 strong and eager pax were getting ready to go. Well…except for one member who has sent his ruck in to get repaired and needed to borrow one. Wild Turkey needed both ruck and sandbag this AM and I was happy to provide. Once I picked up the contents of my trunk that fell out of when I opened it. I grabbed a few things and quickly reassembled my trunk, grabbed my phone and speaker we got started.
This was a Q’less workout, as we have a very detailed WOD. Pretty straight forward, see the details below:
9 Rounds
- 10 Burpees Over Sandbag
- 11 Sandbag Deadlifts (80/60 lb)
- 12 Thrusters with Ruck (30/20 lb)
- 13 Twists with Ruck (30/20 lb)
- 14 Standing Arm Circles (30/20 lb)
- 15 Neck Circles (Feet elevated position)
- 16 Sit-Ups with Ruck (30/20 lb)
- 170 meter March (30/20 lb)
DONE- 63 minutes of fun
Thanks Geraldo for taking us out
Ye old moleskin
Background: This workout was designed to commemorate the eight days of the Bataan Death March. The Bataan Death March was the forcible transfer of 60,000–80,000 American and Filipino prisoners of war (POW) from April 9-17, 1942. This workout will honor these POWs with a Bataan Memorial workout consisting of 9 rounds of 8 different movements.
The tribute was designed by GoRuck @goruck as a part of their Sandbag & Ruck Training programming (aka SRT) for April 2021.
- SACS is a great place for any WOD (Workout of the Day)
- Thanks to Lex Luther for being flexible since we pushed his Q to get this workout in during the week of remembrance
- Listened to Rage Against the Machine channel on Pandora. Heard mostly Nirvana, Rage, Beastie Boys and some Jonny cash. Few others filtered in…but I enjoyed the music selection
- Apparently Dora is a big music buff as well. I could not make out much of the conversation, but he has seen and been around a few random bands over the years
- Wild Turkey will set get excited if anyone knows of an OH band or he hears on one playing…such random facts.
- Everyone was putting in the work today. The first half of the round was legit a solid push…not sure where the Arm circles and neck circles came from.
- Funny to have TR and his band of misfits roll in during the the arm circles, that had to look silly
- I forgot to mention the additional cars in the lot this AM. I thought we had new guys, nope. Just the vampire running crew of TR, Hair Ball and few others
- Yes, HB we have enough rucks and sandbags for you to join us
- Geraldo could get renamed to Rain Man. He has a unique ability to remember exercises and count. Today he kept track of our rounds based on time…perfect, so I stopped counting.
- WT will only count the number of burpees left to do
- This is a great core of guys, that show up week by week and put in the time.
- Again this was Q’less workout…but when Geraldo says, “you got the BB, right?” I got it.
- Flipper is on the schedule for next week…he only wants to Q 45….I will remind him we go 60mins.
Flying By
DiCCs
Warm-up Run & stretching at HS spirit rock
The Thang
Mile time trial
On the way back spring 1 street light jog 1 all the way to traffic light.
Head over to HS lot and did 5 rounds suicide sprints out to each line job back. Real killer!!!!
Mosey over to Rudy’s shed to do up 2 back 1 light run.
Moleskin
Great push everyone!
Announcements
WTF (waxhaw trail fest) 5/1
Waxhaw clean up 4/17 following workout.
Getting Swoll With The Chicken
DICCS- Given as usual and covered all topics
Warm up– Light mosey with Coupons near rock pile, so PAX who actually work and do not live on GroupMe could grab a coupon or rock since they did not get the memo– The Chicken is turning this boot camp upside down with gear.. Drop our coupons and rocks and mosey to front of school for….
20 SSH
10 MERKINS
Plank- right arm high and right leg – 10 seconds– left arm and left leg high – 10 seconds
Can Opener Pose.
Recover
The Thang
Before we decide to play with our toys/coupons we needed a normal boot camp.
Mosey to stop sign at long road in front of school and at every light/stop sign complete…..
10 Mike Tysons and 1o Bomb Jacks ( Chastain would be proud)– 70 Tysons and 70 Bomb Jacks WTF!! Waxhaw Trail Fest ( more on that later) haha
On way back to starting point
10 Speed skaters and 5 lunges.
A quick mosey to pick up Twista since he was walking and let him know we will be playing with coupons now –so he could stay near us.
At bottom of lot grab you coupon for….
2-Blockee’s
20- Rifle Carries
Repeat until we get to middle median at top of lot- sprint down to starting point and back.
Continue with Blockees and Rifle Carries until we get across the whole parking lot– WTF –Waxhaw Trail Fest ( more on that later)…
Grab you block for the following– complete 2 rounds of each but in between each round sprint up to median and mosey back to start.
20- Kettle Bells/2o curls- sprint/repeat
20- bench press/20 flutters with coupon- sprint/ repeat
20- Squat Thrusters- sprint/repeat
Now for the real fun with 8 minutes left..
1-Blockee ( number stays the same)
4-Military Press ( number stays the same )
4- Murder Bunnies ( increase by 4 each round until we get to 20) — WTF-– Waxhaw Trail Fest— more on that later.
Mosey back to COT
DONE!!
Moleskin
As always I love leading a group of leaders like this. Today I wanted to dig deep into my Q bag and find some different types of exercises and I believe we accomplished that. I heard a good bit of complaining, breathing hard and actual a few choice words directed at the Chicken ( ANIMAL ABUSE!!).. The PAX pushed extremely hard today and I have a feeling we will have some tight arms and backs tomorrow– well done boys..
Few Call Outs.
One Star– down 15 pounds and is crushing it. Dude was a machine today
Schnitzel– I have seen him posting a lot lately at the running workouts but somehow we miss each other– dude is fast and if gazelles actually knew how to recruit they might could actually bring him to their side.. nice work brother.
Soft Pretzel– MACHINE!! enough said
Wildebeest– Love having my brothers Sugar Daddy and Premature there- boys bring their a game daily.
Announcements–
Twista- 6th man- ran into a few of us during neighborhood watch and we told him about F3. He had a heart attack last Tuesday and will begin posting regularly and going Vegan. He got his name since he is from Oklahoma and has seen 4 tornados.
WTF- Waxhaw Trail Fest- 05/01/2021– SIGN UP we have 40 peeps now and are looking for more- This is a F3 event but others can attend and FIA will be joining as well.
Last Call- Has new hours– 5:32AM due to school being back in.. Just think 2 more minutes of sleep and One Start is Qing Friday..
New Company… Who Dis?
***Ghostwritten for Alf as he is “too busy” to write backblasts. Come on man, its not like you just entered the world of self employment… oh wait.***
As per usual, the 8 PAX who showed up in the darkish Waverly parking lot had no idea what was in store for them. In truth, who was Qing was decided somewhere between 0528 and “lets mosey.” Alf had the worst idea, so thats what we did.
The Thang:
Run towards and then past the parking garage, up past the office building and to the big roundabout. 10 Shoulder-Tap Merkins
Run back towards the townhouses but turn right up the hill to the apartments for 10 lunges each leg at the top of the hill
Run back down the hill and turn right towards the townhouse construction at the north end of the parking garage, run into the alley behind them and complete 10 double-merkin burpees
Run up the near stairs in the parking garage to the top for 10 dragon flags. Run across the top and down the far stairs and back to the roundabout
-Repeat until you puke… er… till 0612
Ye Olde Moleskinny:
YHC hates WAMRAP. Its hard, it makes my arms hurt, and try as I might I CANNOT catch Alf. Today was run heavy so co-short arm advantage beneficiary Turkey Leg stayed on the lead lap with the great short one himself. So, I got to chase two PAX of diminutive stature around the course. TL sure got rid of his “rusty arms” from two weeks ago pretty quickly, must have been all that Rocky Mountain air.
Speaking of chasing Alf, I’m not entirely sure his “I made double merkin burpees to force full range of motion” logic applies. Men with 12 inch arms shouldn’t be permitted to force those of us who are of average stature to endure good form… head bobs are exercises too dangit!
PopTart showed at WAMRAP again this week, if he keeps this up he may develop a reputation for posting with consistency… Darn strong performance today and we may have a ‘Rap regular on our hands.
EE and Horsehead may have had the most country sounding greeting in the gloom I’ve heard in some time. Not exactly sure what they were talking about but I’m pretty sure it was in a foreign dialect. Speaking of the equine headman, somebody needs to remind him that dayglo yellow is good for running, but at WAMRAP we get on the ground and so your shirt may get dirty…
Spare Parts continues to grind it out week in and week out. While he may have been at the back early, by the end of the workout he and OT had pulled even with the main pack where they were 5 strong. They also were doing MARY in a rough circle when the leaders plus my tired ass stumbled in at 06:15:30. #overacheivers
Next week, rumor has it, Transporter will set his alarm and actually show up. I’ll plan something exceptionally devious for him.
-SYITG
Flipper
Announcements
-4/17 South Mountain CSAUP. Somebody, ANYBODY, ppppuuuuuhlease go run the mountains with Midriff. I’m almost tempted to skip Ville to Ville so he won’t do it alone, but then Hoover would eat me.
-5/1 WTF relay CSAUP down on the Carolina Thread Trail. The Waxhaw guys have put together a good one here boys, go on down and spend a day running in the woods with some buddies and enjoying good food with your 2nd F.
-5/22 F3 Functional Strength Challenge: Pick things up and put them down with Hightide and the other meatheads. Great format for a quick test of how strong you aren’t. Will probably result in a significant swelling in the number of MeatOlympSwollians… or not… its a pretty exclusive crowd.
Wine Me, Dine Me and Sixty-Nine Me?
And for my 69th Q….I would invite Posse to pop not one cherry but two. Getting him to post at Cow Bell was a simple task but getting him to 69 was going to take a little more mood enhancing verbal enticement. Luckily for me when Posse and I call each other out we then follow through with the post.
I also pinged my dude Shake to get his ass back out to a workout. However since I respect him way more than Posse I didn’t mention the 69ing part. He showed up but would he hate me by the end of the workout? The answer would be yes
Doc McStuffins even made a rare appearance this AM and it was good to see him back out. Last time I saw him at a post he named an FNG some version of Magallen? I feel like it was something funny. I guess the guy didn’t last if I can’t remember…
Walking DiCCS given as we walked over to the front of Pet Smart. Would the pax be able to lose their inhibitions and open up their 3rd eye? Only time would tell.
Well it’s 530am and Transporter is just pulling in. Let’s Mosey…
THE THANG
Mosey around the lot and circle up for….
1. 20 x SSH IC
2. Jimmy Dugan
3. Downward Dog
4. Upward Dog
5. Calf Stretch
6. Can Opener & Runners Pose
Let’s Swing Together. I’m not saying that my relationship counselor would agree to this but it would make a beautiful piece of embroidery for the bathroom. “Those that 69 x KB Swing together, stay together.”
• 69 x KB Swings, alternating hands IC
This was really to ensure that the pax knew how to count to 69. Sadly I knew counting would be an issue because too many fellas came to catch up on the best types of cotton to wear in the summer months. Weak. I digress…
69s and Suicides. You got it. 69 reps of each with a suicide in-between. I ripped off the high 100 x count that Dasher did a few months ago. I really liked the high reps because the burn was something special. Chicken Little and I bonded that morning getting through those brutal exercises. Not talking but encouraging and grunting to get through it. Since we weren’t talking we could actually count all the reps.
Take notes boys…
• Goblet Squat
• Two Handed Deadlift
• Overhead Press, One Arm at a Time
• High Pull
• Suitcase Deadlift, both sides; 35 and 34 reps
• Reverse Lunge, KB Overhead
• Tricep Curls
• KB Squat Jumps
• On your 6:
• KB V-Ups x 30
• KB American Hammer x 30
• KB V-Ups x 9
And fin…
MOLESKIN
It was a beautiful morning with 13 pax in the gloom. Couldn’t have asked for any better weather and the pax openness to explore was fantastic.
Everyone say a prayer for Posse. Lots of talk of two fists and I can’t think of someone that could use a nice warm hug from a Bible study.
I chose to play the Tom Misch & Yussef Dayes’ What Kinda Music album this AM because I assumed many of the pax aren’t cultured enough to listen to good music hadn’t heard of them yet. The chatter was alive this AM in regard to the music and I love all the poking. I can’t listen to the same “missionary” style of music like some of you guys. Sometimes you have to try listen to new things music in hopes you help your partner climax in new ways. Your wives ears will thank you…
I’m finished now. I hope it was good for you.
I’m only a few months away from my 3rd anniversary at F3 and it’s daily impact is visible to me everyday. From my body, my mind, my milestones, my relationship with my kids and wife and the endless friendships is something that is really special. You don’t have to track your Qs but you shouldn’t forget where you were or where you are trying to go. It’s great motivation to keep going. If you aren’t setting goals, who is holding you accountable to improve?
Take advantage of the leadership we are surrounded by every morning. You aren’t alone in weight loss, marriage issues, anxiety and really anything you might be struggling with. No matter how big or how small, find a pax to talk to. I haven’t met one who isn’t willing to listen. Personal progress is way more than posting at the 1st F.
This BB is all over the place. I’m just excited to be here fellas and hope everyone is pushing everyday to new limits. See you all in the gloom soon…
ANNOUNCEMENTS
• Downtown Waxhaw Clean up this Saturday at 8am!! Will take about 20-30mins and then coffeeteria at Crossroads. This is M and 2.0 friendly.
• WTF – running trails CSAUP, get details at COT but numbers are ramping up
Where’s The Goo?
10 PAX found their way to the playground at Millbridge (2 were a bit late) for the initial launch of Prickle and Goo and left more flexible than when they started. After a proper disclaimer, we launched.
First order of business was dynamic stretching to get us a little loose. We strolled into the parking lot, lined up at the curb and began with walking butt kickers, IW, toy soldiers, and open the gate
After we warmed up, it was on the the main course where each stretch was held for one minute:
We started out using a bench or playground equipment for: high pigeon, hamstring stretch, calf stretch.
Then to the mats for: praying mantis, lunges, frog, more pigeon, some dead pigeon, windshield wipers, loosen up the back and then corpse pose. We threw in some shoulder and arm stretches for good measure.
ANNOUNCEMENTS: Sign up for WTF if you have not already and be on the lookout for a date to help load some trucks for Christ Closet.
MOLESKIN
A shout out to all my F3 brothers who showed up to support the launch of this AO. It is a unique type of workout, with an even more unique name, and it was an unusually high turnout and I am very grateful. There was alot of good mumblechatter along with cracking of bones and a realization that we all need to stretch more.
Carb Load was our 6th man this morning and look forward to the season of stretching.
Thank you for allowing me to lead. SYITG.
Clever Title next time
Took the Q for Watchtower to do my part in single Q April. I guess I forgot that I had to write a backblast but here it is:
We ran and we did stuff:
- Mosey to bus parking lot
- Quick SSHs and calf stretch
- Mosey to the neighborhood next door
- Split into two 5 man groups, Indian run w/ Burpee while alternating team exercise at each light post
- Squats/Speed Skaters
- Dry Docks/Merkins
- Mosey back to the school with a couple of stops for Mary in between
- Back to the bus lot doing 4 corners. Start w/ 5 reps and build at each corner
- Legs
- Arms
- Mary
- Mosey to front of school, alternate exercise at every other light
- Merkins
- Bomb Jacks
- Back to the front of the school
- 1/2 lap around front yard
- Air presses/ air jabs
- 1/2 lap around drop off line, this time walking down Cherry Pick’em Lane
- Don’t drop those hands men
- 1/2 lap around front yard
- Mosey back to the bus lot, quick stretch then mosey to the lone bus
- touch the bus and jailbreak back to COT
- quick Mary for the last minute
There might of been other stuff but that’s how I remember it. Since I’m writing the backblast it’s official
Zinfandel was 1000% not in attendance but if I’m a betting man he’s the most likely to not only read this, but to make a comment in groupme. I picture something like, “Looks like Deflated can write a backblast but Foundation can’t. I want my one post credit from his Q and if he doesn’t write it I don’t get it”. Then he’ll make a face like this:
