Diccs!
2 laps around circle then Into Warmup
On gym side of campus!
18 SSH in cadence, 18 Mountain Climbers,
27 Merkins, 18 LSS in Cadence!
The Thang:
2 Man Teams selected, Partner 1 runs around circle and does 5 Mike Tyson’s mid way while partner 2 starts the exercises. Rotate upon finishing each lap! LBC’s till the 6 returns before next set.
100 Merkins as a team
100 Donkey Kicks
200 Air Presses
100 American Hammers
100 Dry Docks
200 Squats
100 Side Shuttle Hops
100 Bobby Hurleys
100 Freddie Mercuries
Moleskin:
It was an honor as usual to lead such a fine group of men! The Pax quickly found out we won’t be going far as we started the tunes with Round and Round (RATT). Good work today gents for a 45 min no break session. Highlight of the morning was Smuggler returning with 1 sleeve after a trip to the woods! Use your imagination 😂, He is halfway there to the traditional Bushwood attire!!
Announcements:
Keep a lookout for Blood Drives coming up.
And for my 70th Q, my brain is fried after an emotional weekend. Put together the Workout in about 10 minutes but I put about 30mins on the ending. Keep reading…
Big month, how will you impact your brothers around you?
DiCCS given. Let’s roll.
THE THANG
Mosey towards the high school, threw in some exercises while running. Butt kickers, high knees, karaoke.
Circle up in front of high school
1. 20 x SSH IC
2. 10 x Moroccan Night Clubs
3. Jimmy Dugan
4. Downward Dog
5. Upward Dog
6. Calf Stretch
7. Can Opener & Runners Pose
8. 10 x Merkins
Mosey to the grass hill. 10 x Squat Jumps at the top. 20 x Speedskaters at the bottom. Complete twice.
Mosey to drivers Ed lots. 7 lights. 1 burpee at first light. So on and so on.
To big parking lot for starfish. 10 x Big Boys in the middle. 10 of each. Merkins. Bomb jacks. V Ups. Dry Docks. Repeato.
Mosey to Rudy’s Poop Palace. Wall sits. Air press x Heel Lifts. Shadow Box x Toe Lifts
Mosey to back of the school for Lt. Dan. 1/2 round completed. Mosey to the front of the school for what I’m calling…
The Bernie Sanders! I think something like this already exists in the form of Feel The Burn which is running up hills backwards. As for this version, this is way different. The Bernie Sanders is when you ask the pax to “handout” a round of exercises. Get it?
We went around the horn asking a few guys to call an exercise on our 6. Success. Mosey back to COT with 3 mins to go…
Round 6 and 7 of Lt Dan. 30secs of Have a Nice Day while the feelings came back to our legs.
And fin…
MOLESKIN
I have never been more thankful of a little wind than the few breezes that came through this AM. It was hot The air was thick and my mind was all over the place. My anxiety/stress was tight in my chest and my breathing felt a bit restricted.
In COT I shared a story about a good friend of mine’s wife and her being diagnosed with stage 4/terminal cancer recently. His wife Betsy is a wonderful human and mother to two great kids, 4 & 6. Like many of us they felt pretty invincible in all things and then you get dealt some news like this to change all kinds of perspectives.
Since turning 40 this past December I had my first ever anxiety attack the morning after my birthday. The thought of death has always stressed me out and that morning surrounded by my family for the holidays the thought of being close to half way through life hit me like a ton of bricks. It honestly hadn’t ever really crossed my mind until that morning but since then I’m more aware than usual.
Started to research things I can do/read/take to reduce those feelings before headed to the doctor for a script. While talking with my outside F3 Shield Lock the mix of meditation and ashwagandha was mentioned. Taking the supplement has helped but I still got more head work to do. If you ever see my walk away from the group after a sprint up Bad Idea while ripping off my headband, that’s me talking to myself. Just the feeling I’m about to pass out while reaffirming that “I’m fine, relax”.
That overwhelming feeling was weighing heavy on my this morning. Completely out of breath during jump jacks just due to my brain on red alert. Pretty amazing what the body can handle and wild what the brain does just when you want it to quiet down a bit.
I share all of the above in case anyone else is feeling anxious. Everyone is going through a little something. Some don’t realize they are going through something but hopefully a little “sharing” from the brothers within help others feel more comfortable to share.
Lastly, May is Mental Health Awareness Month! Who will be the next to share a struggle? Does talking about it help you? Will talking about it help someone else? Let’s find out…
Thanks to Judge Smails for the 6th man and to Mad Dog for taking us out.
ANNOUNCEMENTS
• Memorial Day – The Murph Convergence. It’s not fun but its a small sacrifice honoring and thinking about soldiers who have made the ultimate sacrifice for our freedoms. Be there, you don’t want to miss this.
10 pax assembled on the finest pavement in CMS for this weeks edition of Swole. Reasonably disclaimed as the 0530 arrivals assembled their gear we did that F3 kettlebell thing:
Warmup
Neupert
Complexes
EZ Strength
Mary
Molskine:
Announcements
YHC pulled into the lot with a minute to spare, Floorslapper was not far behind and O’ Tannenbaum was not far behind Slapper….and Udder was even further behind OT, thus, 11 of Area 51’s finest launched into the the unseasonably warm gloom of the darkest AO in the region.
So here’s some Thang and some Moleskinnage:
Moseyed down to the track for a warmup lap and COT behind the end zone. Standard COP including the obligatory flatulence during the flutter kicks. Plan was to do some work on the football field but YHC heeded the “Stay Off the Field” signage, so we instead availed ourselves of one of the baseball fields. Baseball’s more to my liking anyway.
Triple Nickel on the field with dry docks & jump squats on either end.
Bear crawl to stairwell, grab a lifting rock not a running rock.
At this point, Sardine claims I had pax running with rocks one time at Hawks Nest. #fakenews. Running with rocks or rucks is just plain stupid.
Rock work including thrusters, triceps, old school sit-up’s, Lougainis, etc, etc.
Back to the diamond for another triple nickel – burpees & Freddy Mercury’s
People’s Chair
6 Minutes O’ Mary
Finito
Other observations:
By the way, the “Maximum Overdrive” title is because a huge tractor-trailer was parked near the launch lot and was running the enter time. Ask Geraldo or Puddin’ for a synopsis of that Stephen King flick.
Not a ton of mumble chatter. Solid crew. Thanks to Magoo & Thunder for tapping me to Q.
Have a great week sports fans.
The Warmup
Starting the morning thinking how stupid can I be to Q Ignition after WTF! What is worse I agreed to this after WTF was completed! Anyway we were off with a mosey to driver education parking lot for some dynamic stretching.
The Thang
PAX ran to the the entrance of Champion Forrest to complete some Paul Abdul. I asked the PAX, heads or tails and Baio said heads.
Paula Abdul consisted of 10 dry docks at second street and back one light for 10 more. This continued until we reached the stop sign.
We turned around heading back to the school to complete another round of Paula Abdul except this time was tails, big boy situps.
PAX arrived back to Cuthbertson and ran to the center island to complete 5 sprints. Run to first sign on the football field fence and wait for the 6. Repeated four more times and then proceeded to the roundabout. PAX broke into teams to complete more sprints. P1 person ran around the parking while P2 completed heel to heaven until P1 returned, then switch. Each team completed 2 rounds.
Mosey to Rudy’s shed to finish off with more Paula Adbul expect this time 10 dry docks at second light and 10 big boy on the return trip. Audible was called to reduce reps to 3 and with 1 minute left, ran to COT.
Confirmed, I was stupid and thanks everyone for waiting on me since I was the 6 the entire time…lol
Announcements
The Murph memorial day
6th man – Judge Smails
6 men started the week on purpose and came to check out what some guy that supposedly went to F3 in Harrisburg had in store this morning. Promises of going off campus were kept and no pax were lost in the process. It went like this.
#Disclaimer
Wall Routine
Balls to the wall with hip slaps x 10
People’s Chair with Air presses x 15
3 rounds
Stairs
Reverse Bear Crawl up one flight, Crawl bear backwards on the level, reverse bear crawl up 2nd flight
Mosey to Bleachers
20 Dips, 15 decline merkins
Mosey Off Campus to Poplar Grove Circle
Partner Up Catch me if you can
One partner does 10 merkins while other partner quadraphelia (runs backwards up the hill)
After 10 merkins sprint to catch your partner and switch
Repeato until we reach the top of the hill
Round 2
Partner 1 does 2 burpees while partner 2 runs forward slowly
Repeato until we get back to the bottom of the hill
Halleluiah Indian run (pax in the slow line have arms raised while running) back to the sidewalk exit
Mosey to bleachers for one more round of 20 dips, 15 decline merkins
Mosey to parking lot
Bear Crawl Suicides
Bear crawl to line, 10 merkins, run back – 3 sections worth
4, actually 3, corners
5 merkins, 20 LBC, and 20 Reverse Crunch
Mary
LBCs x 20, Low Flutter x 20, Crunch Frog x 15, 1:30 elbow plank
4 PAX made their way to Cuthberson on a Monday morning and found themselves on the opposite side of the parking lot. We joined the boot campers to start and then we were on our own for:
WARM UP:
Dynamic stretching: butt kickers, walking imperial walkers, toy soldiers, open the gate and LSS.
THE THANG:
Medley of Merkins, perform the called merkin followed by an ab exercise:
Regular Merkin x 10, LBC x 15
Diamond Merkin x 10, Heels to Heaven x 15
Wide-Arm Merkin x 10, toe-tap crunch x 15
Then it was time to concentrate on the arms: one round of 21s with dumbbells or bricks, then tricep extension x 15 in cadence count
Use the sitting portion of the bench for incline merkin and dips. Do a merkin, then a dip, move down a bit, do another until you are down one side of the bench then go to the other side and do the same thing.
Stay at the bench to work on legs. Squats x 10, split leg squat (r) x 10, squats x 10, split leg squats (l) x 10, squats x10
Rinse and repeat: Medley of Merkins, arm work with dumbbells, and leg work on bench.
Finish with each PAX calling a mary and some stretching.
MOLESKIN
It was great to finally get to Q MASH. I don’t know if they got anything out of my Q, but at least I was able to get Penalty Box to crack a smile at one point.
Thank you for allowing me to lead.
My first Q in quite some time at RockZero, weather was perfect and no site Qs were joining the workout, so we could celebrate May Day in peace. I did promise no burpees and that the workout would be less than an 8 hour work day, and I think we were successful.
The Thang
Warmup run to side of Calvary which included some high knees, butt kickers, karaoke. Had to go around a bit to add be able to get both sides of the karaoke, but the PAX still complained it wasn’t quite enough karaoke.
Circle up for some SSH, mountain climbers, IW, Merkins (seems like I need to work on my cadence counting for merkins), Sharon Towers, Carolina Dry Docks, Low slow squats.
Run to grassy field in front of the church
5 corners – deconstructed burpee edition
Middle: jumpsquats x16
Corners (x16):
Merkins
LBCs
Widearms
Heels to heaven
Diamonds
Second round reduced this to 8, which felt much better.
North Face:
Feet on curb planks, with called exercises, and some moves to the sides (bear walks?)
Shoulder taps, Mountain climbers, arm highs, back pockets, peter parkers and various other fun little activities that were broken up by some North Face loops. Think we did 3-4 loops, but who is keeping track anyway.
Rock Pile / Baseball Field:
Lifting rock
Partner 1 runs around outside of field (obstacle course)
Partner 2 does exercise curls, overhead press, tricep ext, rock squats.
Joker Lap – each partner had to do at least 1 joker lap hitting all the bases.
Back for some Mary.
Moleskin
Thanks for letting me lead! It has been a while since I’ve done some North Face loops and Baseball field loops, both of which turns out is quite a bit of distance, so that managed to eat up most of the workout. We did manage to get a good 3.3 miles, but that did mean we didn’t quite have time for the 2nd half of the weinke. Still, was fun to do some of the more “old school” items at RockZero. Great work by the PAX, especially since no one got hurt on the baseball field loops (man, those holes are huge).
You’re reading this pre-blast because:
If you don’t fit neatly into one of these categories, sound off in the comments. While you’re coming up with something witty to say, here are the top-ten reasons you should do GrowRuck in Charlotte, this year.
Now you know, and knowing is half the battle.