17 dads and 2.0’s pushed hard as we searched for shade and burned some calories!
Welcome and DCCS –
.25 mi mosey to warm up
20 SSH ic
10 IW ic
potato pickers b/c stretching feels great, then walk it out to a plank for runner stretch, 10 murkins “while your down there” and finish warm up with 20 LBCs in cadence for those abdominals.
let’s mosey .25 mi find shaded bear crawls under awning
mosie to front of middle school
20 step ups (10 ea)
.10 mi mosie
repeat 3 x
lets mosey .50 mi stopping 1/2 way to do monkey humpers waiting for the six – let’s go to the parking lot for a star pattern consisting of: wait, it’s too hot let’s find some shade. Keep mosie ing
10 burpees then to center for 5 murkins
20 big boys then to center for 5 murkins
30 flutters then to center for 5 murkins
40 plan jacks then to center for 5 murkins
Web of 4 american hammers and 1 murkin 8 & 2, 12 & 3, 16 & 4, 20 & 5 and so on to 40 & 10
Mosey back to COT
announcements – blood drive volunteers needed
f3 dads this Saturday – 9:00 @ dogwood park.
then I took us out with thankfulness and prayer for all.
As we get closer to GrowRuck- 21, the little AO that could, continues to see some new faces and some regular ones. We were a strong 5 until our newest FNG- Scratch and Win came in HOT, exited his vehicle and off we went.
The Warm Up
YHC grabbed all his sandbags and offered various weights to the different Pax. Considering the regulars were expecting to ruck with additional weight, most came prepared. Now with rucks and extra weight, we headed to the bottom of Rising Meadow and Round Run for simple 3 legged dog.
3 Paths: Rising Meadow, Rounding Run both East and West. as we rucked to the hill peak.
Rising Meadow: Merkins x15 / Swings x15 / Curls x15
Rounding Run (E): Overhead press (shoulder to shoulder) x15 / Tricep extensions x15 / Good Morning x15
Rounding Run (W): High pull x15 / Lunges x15 (each leg) / Bent Over row x15
Intersection of all 3 w/ each trip
5 Burpees w/ ruck
Squats w/ ruck and sandbag
30 of some abs- Dolly, Russian Twist, Big Boy sit ups w/ruck
Together we tackled all 3 locations x2 trips up each. Once it was time, we grabbed ruck and sandbag and headed home…few guys wanted to hit 2 miles, so some wandering around at base and DONE
Thank you Scratch and Win for the prayer
16 Pax and 2.0 with 1 new FNG “Hide Away”
Tour of the States:
The goal was to name all 50 state capitals, if you got the correct capital you did a count of 10 of the exercise, if the group got the capital wrong, it was a count of 15. Can the group make it through all 50 states, well we did it!
From the song: Tour The Sates by Renald Francoeur.
I want to take a little trip somewhere, yeah
First, I’m gonna see Nashville, Tennessee
Then Madison, Wisconsin, is where I gotta be, yeah
Then I’ll take a plane
Well, actually, I’m afraid to fly, so I think I’ll take the train
Let’s go! (Go, go)
Going to Trenton, New Jersey, Frankfurt, Kentucky
Maybe take a trip to Jackson, Mississippi
Let’s see what they can show me in Jefferson City, Missouri
Santa Fe, New Mexico; Denver, Colorado
Boise, Idaho, I love it every time that I go
In 1492, he sailed the ocean blue
But next week I’ll see Columbus in Ohio
Grab a little sunshine in Tallahassee, Florida
Take a bite of a peach in Atlanta, Georgia
I’ve never been to Carson City, in Nevada, or Lincoln, Nebraska
You can catch me in Phoenix, Arizona, or Sacramento, California, yeah
St. Paul, Minnesota, maybe, Juneau, Alaska, yeah
I want to take a little trip somewhere, yeah
Boston, Massachusetts; Concord, New Hampshire
Going to Vermont for Montpelier
Montgomery, Alabama, then Washington D.C.
To see the nation’s capital
Aloha to Honolulu, Hawaii
Des Moines, Iowa, so peaceful to me
Going to Springfield, Illinois, to build a little house on a prairie
In Little Rock, Arkansas, I love what I saw
Going back to Dover, Delaware, ’cause I want more
Indianapolis, Indiana, and Hartford, Connecticut, need an encore
Smelling pine trees in Augusta, Maine
I like Topeka, Kansas, I’m glad that I came
But I’ve never been to Salt Lake City
In the Utah, or Richmond, Virginia
Gonna see Bismarck, North Dakota
And Charleston, West Virginia, yeah
Annapolis, Maryland, maybe Lansing, Michigan, yeah
Helena, Montana; Columbia, South Carolina
Got to go to Pierre, South Dakota, yeah, follow if you wanna
I’ll be eating a banana in Baton Rouge, Louisiana
Schedule that on my planner
Friends say I gotta come sooner to Oklahoma City, Oklahoma
So I guess I’m gonna
But first I’m going to Cheyenne, Wyoming
Then party in Raleigh, North Carolina, yeah
Harrisburg, Pennsylvania, can’t think of a rhyme for Pennsylvania
So I’m skipping to Salem, Oregon, then Austin, Texas
And then maybe Albany, New York, for breakfast
Providence, Rhode Island, was a blast
And, Olympia, Washington, was just the best-est
List of States and Capitals and the Exercise
|Alabama||Montgomery||Side Straddle Hops|
|Arkansas||Little Rock||Down Dog|
|Florida||Tallahassee||Low to Half Biceps|
|Georgia||Atlanta||Half to Full Biceps|
|Minnesota||St. Paul||Forward Lunges|
|Missouri||Jefferson City||Heals to Heaven|
|Nebraska||Lincoln||High Knee Lifts|
|New Hampshire||Concord||Speed Skaters|
|New Jersey||Trenton||Overhead Presses|
|New Mexico||Santa Fe||Dips|
|New York||Albany||Run Backwards|
|North Carolina||Raleigh||Bunny Hops|
|North Dakota||Bismarck||Al Gore|
|South Carolina||Columbia||Monkey Humpers|
|Utah||Salt Lake City||Forward Lunges|
|Virginia||Richmond||Heals to Heaven|
|West Virginia||Charleston||High Knee Lifts|
|Wyoming||Cheyenne||Leg Forward Stretches|
All 50 appetizer were served with 1 minute to spare
Blood Drive, Friday afternoon workout at Dog Wood
5 pax circled up at Calvary on Saturday for the latest edition of Olympus. With 4 vets and 1 site FNG, a full disclaimer was provided.
SSH, IW, Windmill, prying squat, swings
Nineteen Pax (including one FNG) joined YHC for a good old fashioned sweat fest at Dromedary. No time for small talk as we had a couple of Pax screaming in right at the 5:30 bell. DiCCS reviewed.
MASHers head to their chosen spot of pre-dawn fun, the rest of the gang moseys for a long loop around the front parking lot. On our route, YHC takes them directly up a gentle incline of approximately 150 meters for some foreshadowing of what is to come later. We circle up to begin to loosen up.
consisted of SSH, Moroccan Night Clubs, Imperial Walkers, Potato Pickers, & Calf Stretches. Warmup completed, we’re off for a short mosey to begin the opening round of punishment.
We stop on the long stretch of driveway/road on the west side of the school campus for a few laps around the roundabout. Each lap consists of a run out around the roundabout and back to our starting point, doing an increasing amount of the set exercise for that lap at every light pole (we pass 8 light poles in total for each lap on this journey). At the first light pole the group does one rep of the set exercise for that lap, two and the next light pole, three at the next, etc. The first lap: Merkins. Second lap: Big Boy Sit Ups. Third Lap: Speed Skaters. Mary at the end of each lap until the six gets in. Standing 10 count to recover (some) of our breath, then we form two lines for an Indian Run.
We Indian Run from the starting point of Thang 1 all the way around the back of the school and then around the track to the rock pile. The run was a bit longer than YHC anticipated, but only one person threw up (not to name names, but you could say The Juice was loose).
After our Indian run, everyone partnered up and grabbed a lifting rock for their team. We walked the rocks to the bottom of the parking lot, directly at the base of a pretty nice 150 meter incline to the top of the parking lot. YHC points to a yellow speed bump at the top of that incline. While one partner is performing as many reps of the set exercise with the rock for that round, the other partner runs to aforementioned speed bump and performs two burpees, then returns to their partner to relive them of the rock. Five rounds in total with each partner performing the run + burpees and the exercise with rock in each round. The exercises with the rocks included Curls, Overhead Presses, Bent Over Rows, Squats, and American Hammers. Aggressive rock selections were made (including by YHC) which made this 15 minute segment pretty brutal. We returned the rocks and moseyed back to CoT for a few minutes of Mary to close out our workout.
Count-O-Rama and Name-O-Rama completed – time for our FNG to take center stage. Our FNG was Jerry. He moved to Waxhaw three years ago from Long Island (Montauk to be exact). He travels a lot for work helping companies with retirement plans. Thanks for the info, Jerry – now it’s time to bequeath you with your F3 name. The group initially started down the path of a name tied to his line of work, but then someone made the connection that Billy Joel was also from Long Island. Uptown Girl was tossed into the ring for consideration by the group – and quickly adopted. Welcome Uptown Girl! Even though you’re now living in the burbs, we know you’ve still been living in an uptown world.
9 PAX with mats, one matching it with his socks, found their way around the playground in Milbridge for F3Prickle & Goo.
Dynamic stretching, followed by deep stretching, ending on our backs.
Zinfandel was gracious enough to demonstrate the perfect yoga release a number of times throughout the workout.
Duncan on Q next week, followed by Goodfella.
June 16 Blood Drive
August 20 F3 Dads Camp at Camp Thunderbird. Waxhaw Region is in charge, its fun, need some volunteers to assist.
Twas a muggy morning at Bagpipe. It felt like it needed to rain but didn’t. I don’t think I have been back since the last time I Q’d, so probably owe somebody something. Hopefully this will suffice. The swift folk had already left, the PAX in attendance heard rumblings of a Mic Check appearance but was not to be. YHC gave a disclaimer that I was proud about, but Patent Pending had heard enough and started heading out. Fearing a Q jack, the PAX were wrangled and off we went.
Mosey across Ballantyne Commons to the small fountain in front of the deck for COP.
Sharon Towers x 10 IC
IW x 10 IC, YHC started to give the call for IWs but Tagalong sidetracked me, but apparently just putting your hands on your head is the universal call for IWs as all veteran PAX started IWs on the count.
Low Slow Squat x 10 IC
Peter Parker x 10 IC
Parker Peter x 10 IC
Mosey up the deck to the crosswalk with a backwards run up the first incline. Instructions given that resembled a starfishish type workout, except for the shape, which we could only come up with a tuning fork. But the PAX partnered up with 8 making a nice even number. Each partner would run out to one of the 5 points in any order, do the called exercise and back to the crosswalk to do the partner exercise. The five points being:
Mosey back down the steps past the firepit through the buildings to the corner arch for a little Dora 1-2-3. Same partners were responsible for 100 dips, 200 calf raises and 300 LBCs. Partner 1 would whittle away at the goal while Partner 2 ran around the arch with lunge walks every other side. Flapjacked. And switched to Broad Jumps in round 2, and Squat Walk in round 3. All Pax finished in round 3.
Mosey back to the firepit in front of the brightest sign I know of for Mary.
Freddy Mercury x 15 IC
Rosalita x 15 IC
Flutter x 15 IC
High Flutter x 15 IC, only 1 Flutter in the Cooter2 workout regimen
American Hammer x 15 IC
Mosey back to launch. Had 2 minutes to spare.
10 Burpees OYO
Hold plank for last minute.
Enjoyed the chatter this morning guys, strong group that stayed together start to finish. The guesstimating on the tuning fork set worked out well as all parties were back about the same time. The tiles in the atrium were a bit slick but could be avoided. A few guys with kids graduating high school so congrats all around. Apparently there is a Cooter3 now floating around the region, I feel like it might be time to retire the name. War Eagle gave the go ahead for some back to normal type F3 staples last night on slack, so YHC thought we would ease back into it by incorporating some hand slap merkins. I’ll save the front partner carries for next time. But great group, enjoyed meeting some new faces, and thanks for having me out Cooter2 and Cable Guy.