Monthly Archive June 2021

Kettlebells vs. Sidewalk Chalk

First time I’ve substi’Q’ed in a while and the first time I’ve Q’d Cowbell so I was able to finish my weinke as I pulled into Petsmart devote a great deal of time to fabricate the perfect recipe for our only “gear & sprint” AO. I’m a big fan of the AMRAP and KB work in general so it just made sense to cut the parking lot up into exercise stations and label accordingly with Gerber’s help and supply of sidewalk chalk. He must have been super excited because he arrived early and had it all drawn out perfectly per my blueprint from Google maps I sent the evening before. That guy is one selfless dude and I’m grateful to know him and his family. 5:29, DICCS, let’s mosey.

WARM UP

Mosey around the PS lot and line up at the AMRAP start line
Merkins, next line, squats, next line, calve stretch, next line, something else, then back to the start for instruction

THE THANG

30min AMRAP – 30reps ea exercise
Swings
Squats
Pull Throughs
Curls
Leave KB sprint to other end of lot and 5 burpees then back to KB to come back to start
Swings
Squats
Pull Throughs
Clean & Press
Leave KB and one lap around PS lot
Rinse and repeat until time (Total completed rounds + reps on last round when time expires is personal score)

MOLESKIN

So this was HARD… I think I cleared 2.5 rounds and the rest of the gang had at least 3 or better. Modifications were used accordingly and wisely. I’ll be doing this one again as a bench mark to check progress. Cowbell has been one of those AO’s that reminds me that I don’t lift heavy things as much anymore and I need to, to keep things balanced. Shoutout to TB for coming out for the first time to see what all the fuss is about and crushed it! Our group of 5 PAX did the work of 50 strong. Great job fellas!

full disclosure; every time I type up a BB I always copy and paste one of the last ones to keep the formatting and this one was from one of my Ignition Q’s last year. I read through it again and the words below couldn’t be more true today than when I originally wrote them last summer. It was a great reminder for me so I’m leaving it here again and hope that it’s also a great reminder for you. If you are struggling with anything right now find someone to lean on and / or an ear you trust to just share and get it out. I’m happy to be either one for you.

Originally written August 2020: “It has been an incredibly mixed ride of ups and downs, emotions, confusion and stress. But with all of that there has also been so many incredible and amazing other things that have been revealed on this journey of mine. One of the biggest and most important is I’ve been able to invest in the other two F’s of F3; the Fellowship and Faith components. I don’t think I can put into words the impact that tying all three together has made in my life in such a very short period of time. The bond and community that I have with many PAX today rivals those of immediate family and close friends I’ve had for 20 years… They’ve got my back. They pray for me – like for real pray, not just send the 🙏 emoji or post it in GM. They have offered me a room to stay if I need it. Coffee and an ear to listen. Encouragement. Accountability. And honestly just offering their time in a world where there never seems like there is enough to even get the most basic tasks accomplished that come with the defaults of life. I’m more engaged and connected with God than I have been in years. When you’re put into an environment where you know you just can’t do it alone you start to look for support ( hello 2nd and 3rd F’s ) and support is what I have found. I am more clear headed and in tune with the environment and world around me than maybe I have ever been before. And guess what, when that happens you start seeing even more amazing and beautiful things around you. Some, that have been there the whole time. I could go on but I’ll save some for my next BB. Here’s the bottom line; we have a FREE opportunity to take advantage of right now to help us grow in any area of our life. You just have to get uncomfortable enough to take the next step and act on the thought or emotion that you’ve been carrying around for however long. It’s there for a reason and so is F3. Grateful for each and every one of you. ✌”

 

ANNOUNCEMENTS
There’s always something going on so check a BB that was actually published on time…

Angry Elf While Hood Walking

DICCS– Nope

Warm Up– Nope

The Thang

Walk and Talk with my brothers and two furry friends in  Cortona

Moleskin

I always enjoy Neighborhood Watch and would love to see this group continue to grow as it is a great 2nd F opportunity. I know we all think we know each other fairly well since we see each other and chat at 5:15am ,5:30 am, 6:30, 5:30pm or in the case of Last Call some random ass time like 5:32 am or 5:33am while working out. But slowing the pace down and just walking and talking at NHW is a great way to be more continued with your brothers.. Few key learnings today

Elmer’s and Chicken Little are still pissed about NCSU getting the shaft by the NCAA at the college world series. I do highly suggest this subject not being brought up anywhere near Fuse Box he might blow a gasket.

Posse– Just came off trip of a lifetime and it sounds awesome- RV-ing the west cost Hwy 1 while hitting multiple states and destinations– very jealous but glad you and the family had a blast.

Turn Buckle– is going for 10 workouts this week and also has some Disney connections that brought Posse’s trip to life and made everything fall into place– Nice work TB.

Chancho and Lucy will most likely be napping most of the day the doggies walked and sniffed around 3.5 mile or so. Lucy and Chancho also encountered a very angry little 2 pound dog that tried to attack them while he barked is face off while they were passing him on the opposite side of the road– yikes!!.. He was a Angry Litter Elf.

 

Stairs and Flatulence

Warm Up – Mosey through lower parking lot,  around the perimeter of both schools, stopping 3 times for stretching exercises – Imperial Walkers, Jimmy Dugans, Calf Stretch, Runners Stretch, Moroccan Nightclubs, about a mile.

The Thang – North end of lower parking Lot, there are 3 series of stairs leading to Entrance of High School.  We would spend the next 35 minutes running up the 3 series of stairs, up to high school entrance (touch doors), back down 3 flight of stairs to where we started.  Mixed exercises in between.

Round 1:  10 merkins – run up stairs to school, back down.  Repeat 5X’s

50 LBC’s on your own

Round 2: 15 reps, 20 reps, 25 reps, 20 reps, 15 reps between each round of running stairs.  Exercise – Jump Squats

25 American Hammers in cadence

Round 3:  Run up each flight of stairs, bear crawl in between each set of stairs, at the top of the last flight, run to school and back down.  Only got 1 set due to time.

Mosey to COT.

Ye Ole’ Moleskin:  Lots of stairs and YHC expelled more air than a bag pipe.  Prayers, Christ Closet on Saturday needs volunteers to move furniture.

Potty Break at homecoming

DICCS Given

Warm up

Mosey up hill and down to parking lot in front of school- circle up

15- Imperial Walkers

15- Hill Billies

Jimmy Dugan- into a plank

right arm and right leg high 10 seconds- flap jack into a calf stretch ( your welcome Damascus)

The Thang

Mosey 1/2 way uphill to cross walk and get ready for some 7’s

1 burpee in cross walk and run up to stop sign for 6 bomb jacks- back down to cross walk for 2 burpees and back up for 5 bomb jacks ect…..

Mosey down hill to lot in front of school

partner up

one partner runs around island one way while other partner runs another way and when you met do the following

1st time 10- hand slap merkins /1 burpees

2nd time 10- Bonnie Blairs /2 burpees

rinse repeat but add a burpee each round.

Elmer’s took a detour to the porta potty — LETS Follow him- No man left behind

while Elmers is taking care of business we did 1/2 of a Webb

1 Mike Tyson/ 4 AB exercise- either big boy, LBC or pistol LBC  depending on what the chicken calls out

Elmers is back lets mosey to rock pile around school

30 curls – rifle carry up four parking spaces and sprint back to start and back to your rock

10 squat thrusters- rifle carry four parking spaces and sprint back to start and back to your rock

Continue this across lot- Turn around and do the same but change to

20 bent over rows

10 triceps extensions

Mosey to stop sign to complete the other half of the Webb starting at 6 Mike Tysons and 24 Ab exercise.

Mosey back to start..

Moleskin

Great group today for a Saturday and all Pax members gave it their all. I must admit even though the temperature was a cool 72 degrees this morning the humidity was a little tough this morning.

Announcements

Christ Closet needs help today and pretty much always

Crane relay- August 13th- ugh ugh ugh   sounds like WTF event ( NOT NO BUT HELL NO)  just kidding it sounds like a great event… NOT!!!

Blood supply is low especially O positive so give when you can and as often as you can

 

 

 

Mileage at Commitment and Where Did the 6 Go?

I wanted to change up my Q for commitment and come out of my comfort zone, which meant a good deal of mileage for the PAX.
Everyone did great and very little complaints, if that makes everyone feel better :).

Warm-up

  • Mosey from the parking lot to the Millbridge Parking lot.
  • 20 Side Straddle Hops
  • 20 Imperial Walkers (Fuse made sure to circle  back for the 6, as he anticipated this in the warm up )
  • Upward Dog / Downward Dog
  • Runners Stretch

The Thang

  • Mosey to Millbridge Parkway and head up towards the first circle
  • Stop at each street on the left 20 slow squats
  • 20 big boys at the circle and then head back for the 6 and repeat another 20 big boys.
  • Mosey to the next circle
  • Stop at each street on the left 20 merkins
  • 20 Heals to Heaven at the circle and then head back for the 6 and repeat.
  • Head back to the first circle
  • 20 Dry Docks at each street on the right
  • Reach the circle and circle back for the 6.
  •  Bear crawl around the circle.
  • Mosey to the street’ish by the park entrance
  • Each street on the left, 50 calf raises.
  • Reach steet’ish, 20 Mike Tysons, circle back for the 6 and repeat.
  • Here is where it became interesting.  The 6 was no where to be found.  TB had noticed a little kid in front of his house with no parents or anyone watching.  He went and knocked on the door, only to find the older brother answering (probably 2 days older :)), saying the parents were home, but no one answered.
  • Mosey to Millbrdige parking lot, 20 merkins by the curb with each hand separately touching the curb between each Merkins
  • 50 flutters, 2 is 1 or until tired, which I was 🙂
  • Mosey to the bridge towards COT
  • 20 Moroccan night clubs
  • 50 shoulder press
  • 50 jabs
  • Mosey to circle
  • 20 V Ups
  • 10 fist over fist merkins.  I know I wasn’t going to do any patented merkins, but our new friend Dilly Dilly from Illinois was so curious on what they were, he begged me (maybe not) to do them.
  • Mosey back to COT

The Moleskin

Great job today gentlemen.  TB good job keeping up with the mileage, you are doing well.  Please be on the look out Monday through Wednesday for Dilly Dilly before he heads back to Illinois.  The PAX was very friendly and engaging with him, he also wanted to make sure to take back the picture from COT.

Have a great day

Announcements

Prayers for my neighbors daughter Meghan, she was 18, had spinal cancer that went to her brain and past away this week.
Prayers for my former colleague (Phil) who was in need of a kidney for years, then a liver.  He went into hospice this week and past away.
Prayers for TB’s cousin Michael that he finds his way out of his difficulties and looks for a better life.

Chesty friday

The Warm up

  • 15 SSH
  • 20 Imperial Walkers
  • 25 Moroccan Night Clubs
  • Calf stretch
  • Downward Dog
  • Jimmy Dugan to potato pickers

The Thang

  • bring coupons over to Mt. Chiseled with intermittent stop for cowbell swings
  • Partner up on Mt. Chiseled
    • Circuit 1:  Partner 1: rifle carries length of Mt. Chiseled.  Partner 2:  Chest Press / Arms to heaven / Shoulder press
    • Circuit 2:  Partner 1: Rifle Carry backwards up Mt. Chiseled.    Partner 2:  Chest Press / Incline Press / Shoulder Press
    • Circuit 3: Partner 1: Rifle carry around Mt. Chiseled.                  Partner 2: Chest Press / Bent over Row / Curl to press
  • Rifle Carry back to COT.  Time for Make It Stop which Recalculating led off with.
  • Bunyan took us out

The Moleskine

Thanks TB and Chastain for inviting me to Q today.  I wanted to make this as hard as I could so poached a few ideas from a Popeye beatdown.  Good crowd and chatter today.  I am not sure how TB would rank this workout in terms of difficulty.

Announcements

  • Christ Closet needs help this weekend.  Big furniture give away to make room for new items.  Please reach out to TB or show up after commitment to help.
  • Mayhem had a good message.  Reach out to some family or friends that you have not connected to in a while.  Everyone is going through a rough time or coming off a rough year and could use a check in.

Lou Ferrigno comes to Centurion

YHC pulled in to the launch lot after circumventing the massive faux-fireworks tent.  12 other pax, including 1 FNG – “Bixby”, awaited the morning’s downpainment.  The shovel flag was planted by Snowflake with care.  A disclaimer was given, a bit more thorough than normal with an FNG among us.

Puddin’ Pop was there, eschewing the Friday morning frisbee match now that it’s at 0515 and lasts an hour.  T-claps.

Mildew, Area51’s favorite Ecuadorian, also posted and was getting after it.  Good to have you back in the gloom, brother.  Of course I say that, but he’s probably posted to Centurion much more often than I in recent months.

So below is some Thang and Moleskinny all stirred together:

Frogger over 51 to the Wells Fargo branch for COP.

Called out Ickey for not getting into the starting position for flutters…Dredd paused 3 times a few weeks ago when YHC refusenik’d the SSH’s.   I finally caved to his unique brand of encouragement.

Anyway, we did some normal stuff in COP excluding SSH’s, of course.

Then the pax jogged down to the double rock quarry for some strength work consisting mostly of Thrusters and one set of bicep curls since Grave Dancer is heading to the beach today.  Also, Snuka heading to Florida today.  Incidentally, Snuka who shares a birthday with Hopper (who knew they were twins?) corrected his twin on Civil War History during Name-o-rama.  And who says Yankees don’t know their Civil War History?!  #rememberthehunley

Jog over to the natatorium for some hill stuff including bear crawls, fore/backwards lunge walks, burpee broad jumps, etc, etc.  du Hoc informed me of the derivation of his nickname on the way over.  If you’ve met YHC at a workout for the first time, I’m sure to have asked your nickname derivation at some point.  Ever heard of Pointe du Hoc? If not, READ THIS: https://armyhistory.org/rudders-rangers-and-the-boys-of-pointe-du-hoc-the-u-s-army-rangers-mission-in-the-early-morning-hours-of-6-june-1944/

du Hoc served our country as an Army Ranger.  Stop and give him T-claps right now.  On the heels of Memorial Day, Flag Day and with 4th of July coming up – brush up/read for the first time some of our country’s military history.  Also – with many veterans among the pax – should we not have a shovel flag at every AO!!!!  Centurion, Hawks Nest and Kevlar plant the flag.  What about your AO?  Bet the frisbee throwers don’t have a shovel flag…

During the natatorium segment, Ralph (his name’s derivation is exactly what you think it is – and Mighty Mite named him) gave YHC some pro tips on watering holes to visit in Jackson, Wyoming.  Much obliged, brother.  I’ll bring you back a cardboard coaster.

Now over to the small, inadequate rock quarry adjacent to one of the three Hospice & Palliative Care facilities around Centurion…kind of weird.  Anyway, some more rock work including some flutter presses and Louganises.

Then over to Tartarus (that’s the parking deck for the uninitiated) for some wall work, not the least of which was introducing the Australian Mountain Climber to the Area51 pax.  You’re welcome & many happy returns.

Mr. Magoo just quietly gets after every workout #silentassassin  He is not Australian, however.

Couldn’t help but give a quick Q-school lesson on the Carolina Dry Dock.  Underused, underappreciated and poorly executed.  We all got better….I think.

Back over to the launch lot for some CCV’s (Cumberland County Viaducts).   Puddin’ modified to the lesser known RCP’s (Robeson County Pikes).

5 burpees to finish.  Ickey never even moved.

That’s it.

As for Bixby’s nickname – can’t remember how Hopper got the idea…something about Mark’s hometown rhymed with something or other.  But Bixby, Ferrigno….if you don’t know those two names – look them up.

Prayers for continued healing for Jennings Palmer who is home now – praise God for that!

Also prayers for the Thompson family who lost their dad to a heart attack at age 51 on Fathers Day weekend.

“Do not let your hearts be troubled. You believe in God; believe also in me. My Father’s house has many rooms; if that were not so, would I have told you that I am going there to prepare a place for you?  And if I go and prepare a place for you, I will come back and take you to be with me that you also may be where I am. You know the way to the place where I am going.”  – Jesus of Nazareth talking to his closest followers/dearest friends

Do you know the way?

Thanks to Flake & Preschool for tapping YHC to Q.  Even all these years later, I still count it a privilege and great fun to lead you men in a workout.  Grace, much grace to you fellas.  Thankful for you.

Sign Up to Q at Centurion – one of Area51’s finest AO’s: SignUp

Did Someone Say Work Injury? Lawyer Up Son!

DICCS given as normal — I was little nervous so I covered everything since the Nantan was there, I saw him paying close attention,,

Warm Up- Opening mosey to front of High School

15- Imperial Walkers

15- Hill Billie’s (AKA- The Lawson Special)

Jimmy Dugan into a plank

Calf Stretch- Right arm and right leg high 10 seconds flap jack

Runners Pose 10 seconds- RECOVER

The Thang

Mosey down road and around building to benches and partner up.

150- Pistol LBCS ( pretty sure Ice 9 heard 200)

100- Merkins’ ( pretty sure Ice9 heard 150)

50 – Mike Tyson’s ( Pretty sure Ice 9 heard 100)

Other Partner run to circle and back

Mosey down path and around large parking lot to rock pile

30- curls- rifle carry to next parking space across lot and sprint back to start and back to rock.

20- Bent over rows- Rifle carry to next parking space across lot and sprint back to start and back to rock.

RINSE REPEAT until across the whole lot

Return trip

10- Squat Thrusters rifle carry to next parking space across lot and sprint back to start and back to rock

15- Triceps Extensions rifle carry to next parking space across lot and sprint back to start and back to rock.

Mosey around lot up hill to 1ST Speed Bump for SPEED BUMP BURPEES– YEEEEHAWWW ( This was stupid)

7’s between the two speed bumps.. 1 at bottom 6 at top ect……. Easy Button, Schneider and Deflated did not seem real happy with me for some reason. Actually I believe someone verbally abused me–

Mosey to front of high school for DIPS BABY DIPS

40- dips /20 single leg/20 single leg- Mosey around lot and repeat

Mosey to COT.. Baby 30 seconds to spare.

 

Moleskin

First of all I appreciate Sugar Daddy’s passion for site Qing and him taking responsibly to a new level.  So Sugar Daddy is injuried and was going to Diesel but showed up at Swarm to cover his responsibility’s. I guess my question would be, is he that darn responsible or did he not trust the Chicken to show or did he think I would screw something up?? hummm. Secondly, as always it is a pleasure leading a group of men like this even though it was slightly nerve-racking having the Nantan ( Gerber) at the workout. I appreciate the support, banner and push everyone showed today —

 

Announcements

Christ Closest needs help tomorrow 8am-until unloading furniture– come by for a few after the workout or when you roll out of bed

Baby ( Good Fella) is having his one year Bday today. Good Fella spoke eloquently about how his brothers wrapped their arms around him during his trying times after birth of the Baby Good Fella. Everyone someday will need the love of F3 brothers remember, we are all here for each other and reach out if need be– It is more than a workout boys.

Dasher was angrily crushing the workout this morning– geez dude slow down.. yikes

Schneider – great work as always and stop being pissed about the burpees  it was only 30 ( hahah)

Smithers and Deflated are running machines and it was odd to see on 2/3 of LCR — humm  trouble in paradise boys??

Ice9– dude just brings it each day– enjoy vacation brother.. Loved seeing you Nascar style block Dasher from passing you in turn 4..

O-69– Crushed around 3.6 miles running and threw rocks around like they were damn skittles.

Centerfold– Loved seeing you out at Swarm brother, you have a long road to recovery but bring the heat back is great to see.

Nantan/Gerber— you make me nervous in your new role.. Also you cannot BS me, your calf was not hurting you were just running beside me to watch and take notes to make sure I follow the Q rules–

Easy Button– crushed it as always and I am not 100% sure, but I believe the verbal abuse came from your direction.. just saying.. Also why were you running beside me on the last leg?? Are you a spy for the Nantan? damn teachers pet!!!

A cool morning in June?

9 manly men posted at Meathead yesterday for the second round of the new kettlebell program. With weather in the 60s, a few pax noted that it was almost chilly when the wind was blowing. I’ll take the unseasonably cool weather in June instead of the usual wind that’s hot and thick like dog breath.

After a brief disclaimer (it was a veteran crew), we got down to business.

  • SSH x 20 IC
  • 10 swings
  • Halos x 5 each way
  • 10 swings
  • Prying squats x 2
  • 10 swings
  • Windmill x 10
  • 10 swings

Main Course:

  • 5 sets of 5 DCL and DFS. Pax choice as to whether you do all the cleans, then all the squats or clean/squat x 5. Just get it done. Since it’s doubles, we took ample recovery time with 1:30-1:45 for each set.
  • Voodoo complex x 10:00 EMOM (swing, high pull, snatch, clean, squat, press L/R)
  • 3 lawnmowers, 3 high pulls, 3 snatches x 10:00 EMOM, alternating arms every minute
  • Waiter carries x 2 per side for 1:00 each

Mary: glute bridge until time expires

COT – I volunteered Ickey to take us out and he did a fine job.

Announcements:

  • Grow Ruck Training Event – first weekend in August
  • Crane Relay – second weekend in August (8/13). See Slack/website for sign-up details

Moleskine:

  • This was the second round of the new kettlebell program. It started with some pretty terrible squats and then went right into some interminable single arm complexes. Hopefully everyone got what they paid for.
  • The music on Wednesday was much better-received than Monday’s playlist (“too much Smashing Pumpkins”). This was Spotify’s 90s Rock Anthems, so it was a pretty big hit. However, it did lead to a discussion between Ickey and Frehley’s about what constitutes an anthem. Since they’re usually on the same side of most arguments (at least outside of football season), it was like watching a married couple fighting. Uncomfortable.
  • The respects were all in a line yesterday and they were getting after it. Strong work by some guys that are setting a great example by continuing to get stronger.

Is Mighty Mite a Druid?

Seven of us showed up in the sandy parking lot at McAlpine Elementary on Monday. Mighty Mite had promised a new kettlebell program and he more or less got it. Here’s what went down.

Warm-up: SSH, Windmills, etc.

Main event:

  • 6 sets of 5+5 military press (that’s 5 per side)
  • 8 sets of 10 swings EMOM, alternating sides
  • Complex: DCL x 8, DFS x 5, DCL x 5, DFS x 3, DCL x 3, DFS x 1
  • Double deadlifts for 4 sets of 5, merkins on the bells for 2 sets of 10, lawnmowers for 4 sets of 7
  • Farmer carries for :90 x 2
  • Mary: hard style elbow plank until time expired

COT

Announcements:

  • Grow Ruck Training Event – first weekend in August. It should be a good crew, so get signed up if you’re interested.
  • Crane Relay – August 13th in Ballantyne. Check Slack/website for sign up information.

Moleskine:

  • #cobains for taking so long to get this backblast out there. I’d give you an excuse, but it’s not really excusable.
  • As noted above, we decided to retire the doubles program we’d been running since the beginning of the year. I’m still working on writing up the new program, but the thought was to take portions of the SFG Level I training we did early in 2020, but to modify it to allow the Q to make some of their own choices. That will basically mean there are some sections that are more or less fixed (similar to the doubles portions of the recent workouts) and some that allow the Q to come up with their own exercises. Hopefully that will keep things fresh week to week.
  • The title of the backblast relates to the fact that Mighty Mite pointed out Monday was the Summer Solstice, which is the longest day of the year. That seems like something a Druid would know.
  • It was good to have War Eagle back out for some bell work. I know he likes to mix it up and hit a bunch of workouts, so we appreciate him joining us.
  • There was a bunch of sand in the parking lot and Uncle Leo informed me that it had been piled high a few weeks earlier when I was DR. Apparently, they’re putting it on the soccer fields. All I know is that I’ve got 2 huge shoe prints of it in my (dirty) car.