Someone wise once said to me after I complained about not getting enough miles at a workout: “If you Q you can do whatever you want”. So when Wolverine went on IR ….Sure I’ll Q
Warmup
Being that we were going for some mileage, tried to stop every so often for some dynamic stretching/warmups on the go
Toy Soldiers
Butt Kicks
High Knees
Lunge stretch walk
From COT down past 701 Main to neighborhood on the left
The Thang
Pretty simple workout today, head down the hill to the fork.
Triple nickel – one cul-de-sac 10 Tysons, the other cul-de-sac (bottom of a mountain) 10 squat jumps, always in the middle 10 BB sit-ups
Was about a mile there and a mile back. Triple nickel got us close to 2 miles so close to 4 for the day
Moleskin
Great numbers today! People must not have realized I was actually Qing. Effort was awesome even with the high mileage. Tried to keep the group together but got a great reminder from Ice “No man left behind but no man left where you found him.” We should be pushing people to continuously get better which is done by the gazelles reaching their potential and circling back, not by holding anyone back but pushing all of us forward. I need to keep that in mind as that mindset helped me when I started F3. Mumble chatter was necessary to get through this one: a lot of “you do realize this isn’t Pursuit”, a little “I don’t like you anymore”, but a lot of fun. Thank you for letting me lead
Announcements
Welcome back Wedding Singer!
Christ Closet Saturday need help moving furniture and for giveaway
Papa is Spanish for potato (except El Papa, who is the Pope) and Papá is father. Spuds are small potatoes. This is the BB for Saturday’s F3 Dads event, get it? Stretched out dad jokes to start the BB!
YHC had the Q as 11 PAX and 2.0s meet at Dogwood Park in Weddington for some fun.
WARM-UP
Mosey
Circle up and each 2.0 tells their age and what they think their dad’s favorite exercise is. Then we did that number of that exercise.
Go back around the circle with each dad calling an exercise of their choice for 10x.
THE THANG
Next, a game of SPUD. What is SPUD, you ask? YHC found it on Wired and hers what they say:
This outdoor game is a lot of fun. Every player gets a number and crowds around the person who is “it” for that round. “It” then tosses the ball straight up and the other players run away. As the ball reaches the top of its toss, “it” calls out the number of one of the other players and then runs away also. The player whose number was called must run back and catch the ball (or chase after it if it is bouncing around). Once that person has the ball, they yell, “Spud!” Then everyone else must freeze. The person with the ball must try to hit one of the players with the ball. If they do, that new person gets a letter (first S, then P, then U, then D) and is now “it.” If they miss, the person who threw the ball is “it” for the next round.
And then, YHC bright a couple of pool noodles and we had team races carring the ball.
MOLESKINE
Speed Bump went for the kill early by saying Gerber’s favorite exercise is the burpee. Poor Kid Rock ran 16 miles in the morning and no one thought to cover his allotment. Pebbles had the most creative exercise with 2.0 curls. This time Gerber suffered with curls for all the 2.0s.
SPUD was fun and it’s rather shameful when the Q is the first one eliminated. But YHC’s 2.0 Hangtime brought glory back to the family by winning it all. The only incident of concern was when Muffler listened to his dad Brutus (“Hit your brother!”) and pegged his younger brother Wimpy and there was a tear or two shed.
F3 Dads is a blast. Hangtime was already asking as we left when we go again. The kids aren’t picky about games either and some might even say the Q can’t up with the noodle hand on the spot. But they enjoyed it. Good times with your kids. Do it.
3 PAX fought the Fartsack this morning to Post at the weekly Running/Rucking site known as Pursuit.
The Thang:
Moleskin:
Announcements:
He loves it when they call him Big Ben. At least that’s what some suspect. Big Ben took over the garage at The Body Shop on 6/17 and delivered many exercises. There was teamwork, there were merkins, there was banding and complaining. Solid workout on a solidly sweaty morning.
The following is equal parts Thang/Moleskin-age and the ramblings of a guy about to go on vacation who has mentally checked out … you have been warned.
3 dudes, who may or may not all be GRTs, made it to SACS today. Not surprising the low number considering Cheese Curd and Wild Turkey were both DR (separately of course). But not one to be deterred by something as trivial as people having better places to be at 0515 on a Wednesday, YHC was ready to lead these men into the unknown. Or at least whatever madness was conjured up in a fever dream during a nap on a Zoom call the day before. Inspired by the Saturday night ruck, Star Dog, a weinke was assembled and promptly ignored. A workout was completed and pax put the work in. What you really want to know is, what happened with “This one time at SACS”
Here goes …
At 0509 YHC made the left onto Strawberry Ln behind Snowflake. He decided to show up on time this week. Generous of the guy, considering he advertised the start time on Slack. But also much appreciated. As we rolled into the SCMS parking lot with Geraldo hot on our heels, YHC noticed a large Chevy Suburban already in the parking lot. First assumption was Logjam had joined us but it wasn’t a black Suburban. Thinking nothing of it, pax got out, rucked up, grabbed sandbags, and at this point YHC decided to toss the opener of the weinke in favor of some adventuring. Down to the ball fields. At one point Geraldo mentioned something about a woman running the track last week. That detail was filed away as noted yet not impacting the plan. The same plan that was just trashed in favor of a new plan that included heavy doses of winging it.
Head to the ballfields. First up a little modified APFT. 3 men = 3 stations. First are the sit-ups, fingers interlocked behind the head. Full sit-up, 52 in 2 minutes. One guy holds your feet down. The other does merkins 42 in 2 minutes. Rotate through exercises and everyone gets a 2 minute break at some point. That was a solid warmup.
Next lineup on the 3rd baseline with the sandbags and rucks off. sandbag toss across the infield to the first baseline, 5 burpees, and go back to get your ruck. Rinse and repeat back across the infield.
Head up the sidewalk and over to the track with sandbags and rucks. At this point YHC saw the someone running the track. Minor detail remembered and yet still filed away. Hit the track to complete one 400. Said runner passes us. It is quickly determined that this runner is female and what one might consider attractive wearing short shorts and a sports bra. She also boasted a 6 pack that would make my Miller Lite cry tears of jealousy.
After our 400 we dropped the coupons and lined up for 50 meter ruck on bear crawls with 50 meter ruck rifle carry back. Do this twice. Runner continues to run.
After this (and totally because YHC was shooting from the hip) time for another lap. About halfway around the track Geraldo starts telling a story about “This one time at GoRuck” that involved Human Centipede merkins. Basically merkins where GRTs are lined up, in plank position, with their feet on the shoulders of the person behind them (obviously pre-covid). Geraldo happened to be behind a smaller female during this story as luck would have it. Now let it be said that Gerlado embodies many admirable traits, one being his gentlemanly charm in public settings and YHC assumes this extends to GoRuck events. But in this particular story Geraldo was in the awkward position of having his head … well you can imagine where in reference to the female, whose legs were on his shoulders. There were no “Oh” faces involved. It’s at this point in telling the story where the runner catches up to this group of middle-aged men carrying heavy stuff. She slows down to ask what we’re doing and we all have this shocked silence of “there’s an attractive woman talking to a bunch of married middle-aged men, and she wants to know what we’re doing”. You know the kind of stuff the writers on the Big Bang Theory would have whipped into a funny 2 minute sketch to accompany transition through a 22.5 minute plot. Anyway, Snowflake, quick on his feet as always, tells her that we’re training for a GoRuck endurance event. 12 – 13 hours, many miles, heavy things, manly stuff etc. etc. She grins and enthusiastically says something to the effect of “That’s so cool, good luck.” and proceeds to keep running.
She wasn’t 20 feet away when Geraldo picked right back up on his story, like he hadn’t even stopped to take a breath. “So there I was with my head up this girl’s crotch.”
To her credit the woman kept running and even waved to us in the parking lot after. Maybe she was intrigued by the awkward yet challenging positions situations that a GoRuck event puts you in, or maybe she was trying to keep the fear from her eyes as she frantically googled any other middle school in the area without a secluded track that’s empty at 0500. We may never know.
The rest of the workout was uneventful, yet challenging. It included 30+ sandbag cleans/thrusters across the parking lot with ruck on. Snowflake mentioned something about trying not to pass out during those. A ruck around the grounds and some ruck on dips & little hazes. All told under 2 miles with a solid bit of work.
Afterward, Geraldo led the group in a lesson on how to attach a hip belt to your ruck. Spoiler alert: it’s way more complicated than one would think but surprisingly easy enough to accomplish. Go figure, that’s sounds like something an individual trained by the US government, at the expense of a few million tax payer dollars, would develop.
Thanks to Snowflake and Geraldo for putting in the effort today and to Cheese Curd and Geraldo for the opportunity to lead.
Announcements:
GrowRuck – August 6th
HDHH Tour continues, somewhere new in July. Probably on the 14th. There will be a poll and updates on Slack.
Warmup
Mosey around parking lot. SSH) in cadence x 15, IW in cadence x 15, Merkins in cadence x 15, Moroccan Night Clubs x 15 & Mountain Climbers in cadence x 15. Stretching – up/down dogs, calves.
Thang
11-count ladder with plank jacks and dry docks and run from curb line to center island.
Mosey to middle school patio for step-ups (20), wall air presses in cadence (25), wall air jabs in cadence (25) and dips (20).
Mosey to lower track and rock pile. 3 sets of 20 each of curls, overhead press and chest press. Run/jog a lap around track after each set of 20. At opposite corner of rock pile, 10 each squats.
Mosey back to COT and finish with 10 Big Boys and 10 V-ups.
Moleskin
8 Pax and 4 Mashers made up hump day’s dirty dozen. Close to 3 miles and plenty of reps on a cool, lower humidity day helped get the day off on the right foot. Good to have Premature back after his recent medical issues.
Announcements / Closing
Saturday Christ Closet in need of help for furniture (in and out) shuffle. Starts at 8:30 am.
It was a beautiful Tuesday morning and all the guys that wanted a real workout this morning came to Chiseled. This was also the final day that Fuse Box was site Q for this site. He saw a need and started this site after being site Q a floater and F3 Waxhaw is better for it. I enjoy this site because of the use of the gear and I encourage those that Q this site to take advantage of the gear.
THE WARMUP
From COT we moseyed up to the entrance of Five Stones then came back to the backside of Mount Chiseled.
15 Side Straddle Hops, 15 Imperial Walkers, Calf stretch, Plank, 6inch plank, Merkins, Runners stretch both sides, Plank, 6 inch plank and then recover. Moseyed back to COT grabbed our coupons and headed to the area by the Gravel.
THE THANG
Starting at the Gravel parking lot we lined up with our coupons and did:
3 sets of Dirkens -20 reps, then run to the first island in the parking lot and back, 15 reps, then run to second island in the parking lot and back, then 10 reps and run to the third island in the parking lot and back.
We repeated this with Incline Merkins on the coupon and then again with a Bench press and lastly with an overhead press. (Due to time limits we did not do a set of 10 on the overhead press.)
We then moved to the parking lot by the office were we did a circuit of equipment Using hair burners (2 across small parking lot) as the timer the Pax rotated through the following excercises:
Weighted Lunges, weighted squats, slam ball with a squat and triceps extension, Hair Burners, Sideway shoulder raises, forward shoulder raise, overhead shoulder raise with a curl, knee slams with a dumbell, step ups and dips.
Finished up by running across the parking lot and back to COT
THE MOLESKIN
Overall it was a pretty good workout. The weather was pretty good, not as oppressively humid as it has been lately. I had a little technical difficulty early on with my blue tooth speaker, so we went with no music. We ended up with about 2.25 miles of running and still had a pretty good workout with the equipment.
Announcements:
Christ’s Closet this weekend. Fuse box stepping down as the site Q
Yhc gave poor instructions and can’t do math. After much grumbling by the some of the pax I have enrolled myself back in 3rd grade to revist my multiplication tables.
The Thang:
Mosey to Target parking lot.
20 ssh Canadian
20 IWs
20 Hand Release merkins
Mosey to church parking lot.
Give directions and then have a audit performed on my instructions. So we did a lot of merkins squats and bog boy sit ups. Clearly to many to count effectively. #shouldhavehadanacountant.
Mosey to elm. Do 2 jump squats at each little light on the right.
Let the FNG (Cherri Berry) decide hill or more merkins. He wisely chose hill. Flag carrier run down then some sort of loose running up.
Moleskin:
Great job everyone for putting up with my ridiculous Q. There was a lot of tired customers at the end though and we managed to get 2 miles in. Olaf as always had a strong showing. Ralph has really gotten after it and it shows. Rousey looked great after coming of injury. Trickle still loves his merkins. Big Tuna crushed the Muderhorn. Cold cuts did like 8000 squats. Fng Cherri Berry looked like an old pro. Picaso was all over the map but managed to find his way up the murderhorn.
I will take my Q tweak it and be back with it. Maybe MT and Strange Brew will be there too🤔
14 HIMs showed up expecting a Q from CRS, but a late day text from him “calling in sick” gave me the opportunity to run Back 2 Back Q’s at Thrive. The challenge was keeping it fresh for the PAX and trying not to repeat too many exercises. Here’s how it went down….
Disclaimer & short mosey around the main parking lot — run forward down the long stretch & shuffle down the short chutes.
Circle up for COP
Mosey across the street to the back lot @ Indian Trail Town Hall
Mosey to Veterans’ Memorial and count off into groups of 3 for Grinders
Mosey to body-weight exercise area
Mosey back to launch for Mary
Time!
Moleskin
It didn’t rain & there were lots of fresh but familiar faces at Thrive this AM. None of them expected me to lead the beatdown again. It was tough trying to keep everyone guessing on what was next, but from the looks of the sweat angels at the end of Mary, it was a snotwoggle. It was good to see some new faces in the crowd. Turnbuckle, Malibu and Jock Strap showed for either the 1st time or the first time in a long time. It’s just a shame that they had to suffer through so many examples of bad form and meaningless chatter (you guys all know who I’m talking about). Hair Band & Unplugged were out conducting an acoustic set I guess — they obviously got lost while out walking around. At least they made it back in time for COT. YHC struggled with dividing the group up evenly for the Grinders — thanks to Glass Joe & EE for pointing that out. Sanford, Kiefer, Band Camp & Bonhoeffer get after it every Tuesday. If you want to see solid effort, glance over their way. Most Q’s lead from the middle of the pack when Full House, Hirambe & Espresso show — they’re fast & always out front. Catfish brought the tunes — he has some questionable musical taste, but it helped drown out the mumble chatter from “he who shall go nameless”.
As always, everyone put in 100% & I’m grateful for the opportunity.
Announcements
Crane Relay Sign Ups – check social channels
Go Ruck is Saturday
What a pleasant surprise to arrive in the clubhouse parking lot and see not just 1 pax, but 2 pax and another three in tow for the preun! Lo and behold Brexit’s scorching preblast trivia is not in vain – Fire Hazard has indeed made his triumphant return. This was YHC’s first opportunity to meet in the gloom, as we had only connected over Zoom. Shortly after exchanging pleasantries and receiving the blessing of a pleasant Lancaster County officer on duty, we are off into the cool dark of Bridgehampton hills. Instantly my plans to navigate towards the nearby elementary school are foiled. Brexit informs me of a recent neighborhood lawsuit that have blocked off the direct access point to the school from neighborhood. Well shucks, I guess we’ll just run up and down the hills and hit as many culdesacs as we can until returning to launch a few minutes before main event.
Main Event
With the rest of the dream team assembled we count off in 2’s. Team 1 shares 1 cinder block, Team 2 shares another cinder block. The block must be carried by a team member at all times. We begin our warmup and get familiar with the same exercises we will be doing for the next 35 minutes. 5 burpees, 10 squats at cone 1. 15 MC’s, 10 squats at cone 2. 20 merkins, 10 squats at cone 3.
Now that we’re warmed up, make our way down the hill, doing more reps in sequence at each cone. 5 burpees, 20 squats, 15 MC’s, 20 squats, 20 merkins, 20 squats. Work as a team and pass the block. Team 2 kicks off Mary at the bottom of the hill while waiting on Team 1. Repeat same sequence back up the hill. Finish with Mary.
Mosey over to North Carolina basketball court. Modified Killer B’s. Pay homage to the Sixers failed process with Dwight Howards instead of burpees. 1 Dwight Howard, then broad jump to FT line, bear crawl back. 2 Dwight howards, broad jump to half court, bear crawl back. 3 Dwight Howards, broad jump full court and bear crawl back. Mosey back to parking lot for 1 shortened final set
Skinny
Announcements