On your mark, ready, set, let’s go
Parking lot pro, I know you know
I go psycho when 5:30 hits
Just can’t sit
Gotta get Froggy with it
OK, I’ll spare you the rest. 15 dudes. 5:30. DiCCS. You know the drill. No rain during the workout for the second day. I gotta admit, I was a little disappointed. No worries though, there’s plenty of humidity and I’ll get you wet either way (yeah baby!)
Mosey to the north east lot for some standard stuff. SSH, Imperial Walkers, Moroccan Night Clubs, Calf Stretch, Glidah Stretch, 6 inches, 6 inch Plank Jacks
Not sure what you wanna call it: 4 corners, 5 corners, Starfish, Pirate’s Booty…As long as you do it, I don’t care: 5 burpees in the middle, then 20 reps each of Merkins, Squats, Big Bois, Step Ups, and Dips at different “corners” and coming back for 5 burpees after each. On that sweet, sweet Weddington asphalt, who could ask for more?
With that out of the way, mosey onward past the bus lot to the road leading off campus. Quick anecdote: putting together the weinke last night I had it in my head that we were still meeting at New Town Elementary, so the next few exercises were put together with that AO in mind. Fortunately, or unfortunately depending on your opinion of today’s Q, I remembered the move to Weddington and was able to adapt it to the new AO and actually showed up at the right location.
So at each light pole heading down the road – 1 burpee and 5 jump squats. Swimmers thinks jump squats need a fancier name but didn’t offer one up so we’re stuck with what we’ve got. All that jumping must’ve been some foreshadowing for what was next.
A quick mosey down Twelve Mile Creek Road and back to the “safety” of the school campus road. Pretty quickly discovered we’re just target practice for incoming teachers/faculty. Look out!
Here’s the bulk of the pain right here with the Mark of the Beast: 6 light poles. 6 exercises. 6 reps.
Run to the first pole and do the Merkins then back to the start. Run to the first pole and do Merkins then the second pole and do Big Bois. Repeato in this fashion until all 6 light poles have been reached.
Somewhere along the line Zinfandel and Swimmers learned about the birds and the bees (and the frogs) when we encountered a couple amphibians gettin’ froggy with it. A few pax wanted to stop and stare but we had exercises to do and it didn’t seem polite.
Finally done with that garbage we continued around to the car loop at the middle school and partnered up for the final set of exercises. Partner 1 runs the loop and partner 2 does the exercises, shared of course: 100 wall sit air presses and 100 In and Outs (like the burger joint but less appetizing)
A little more than 2 minutes remaining I considered having us run up the hill on the entrance road but Swimmers suggested heading back to COT and saved me from a (likely) mutiny. Instead we finished with American Hammers and American Knock Outs which was a far better choice.
I’m not sure what the learning curriculum is at Weddington area schools, but some pax got a different sort of “physical education” this morning with the aforementioned frogs. Good ol’ Union County edumacation at it’s finest
Last week I was at Asylum again after a few weeks of an Asylum-break and Flanders hit me up with “hey – we need a Q for next week, I’ll put you on the calendar!”. Thanks, Flanders! I was camping last weekend – and as you all know, this comes along with a little bit of too less sleep combined with bad sleep quality and one or two beers (per hour, as we count them in Germany ;-)). So – late last night I threw a Weinkey together and was hoping to get it behind me. Then, this morning, I realized that it was raining! I did not check the weather yesterday – and for those who know Asylum, you know that there is almost no shelter from rain. Well… rain or shine… bla, bla… On top of this, I also realized – Thanks for bringing this up as well, Transporter – that it is my 1 year anniversary with F3! How time flies, when you have fun! DiCSS were given and off we went!
Mosey around the parking lot to Novant, circle up and: All the classics: 15x in cadence: Side Straddle Hops, Maroccon Night Clubs, Imperial Walker, Mountain Climbers – then calf and runners stretch, 6 in plank, half way plank, upward dog and downward dog.
Mosey to the bank on the east. Or so I thought it was a bank the entire time… Transporter was kind enough to correct it – most likely it is a kind of a town hall? I still don’t know it. And Google Maps does not help either, that’s almost impossible! Partner up and grab a lifting rock. While one is doing the exercises, the other one is running to the end of the parking lot and back. Exercises were: Curls, Trizeps, overhead presses and… well, I forgot the name again… the ones where you bend over and pull the rock up… Rinse and repeat, until I said stop. I think it was almost two round for everybody…
Mosey to PetSmart parking lot. Starfish: 3 Burpees in the middle, one corner (where PetSmart is) 20 donkey kicks, second corner 10 Big Boys, third corner 10 Mike Tysons, fourth corner 20 Freddie Mercuries. I was very kind to the Pax and asked, if we should replace the Big Boys and Freddie Mercuries due to the wet conditions, but: only iron sharpens iron! We are not melting when it is wet out there! I think it did not matter anyways at this point, as everybody was soaked in sweat already… Rinse and repeat – we accomplished two rounds. Marry till the 6 is in with American Hammers, Floaters and Shoulder Taps.
Mosey to the top of the Hill, down into the neighborhood. 7’s. Starting on top of the hill with 1 Bobby Hurley, then at the bottom of the hill 6 Speed Skaters (2 is 1)…
Mosey back to PetSmart – I realized I had more time to cover, than anticipated. 4 Corners, deconstructed burpee: first, 5 Merkins, then 10 ins-and-outs, then 10 Squats, then 5 full Burpees.
And still, there was time left… the Pax were too fast and strong today! So: mosey back into direction of COT, do some step-ups and Dips in front of Brooklyn Pizza and then go back to COT. Done!
Not much mumbling or chatting going on – or I just did not hear it… But: I always take this as a good sign, because then everybody is too much out of breath to actually complain!
Shop Dawg (my then next door neighbor) Eh’ed my on the first day when I arrived (7/3) with the moving truck, while he helped me getting the sofa in the house. But since I had to go back to WI, clarify some stuff up there and come down to beautiful NC again, it took me another ~2 weeks to get out for the first time (07/15/2020). Man – I’m glad I can write this here now, as I really thought I had to die! Tanyatine was Q’ing Dromedary at 100% humidity and I was almost throwing up the entire rest of the day! But I managed to hold everything in… I am really glad to be part of F3 Waxhaw, that I was able to improve my physique and overall form, meet great people, have the opportunity to lead and become a better person over-all! A big thank you , to all of you out there!
Besides that: it is Bypass 38’s birthday today! Happy Birthday!!! If I would have know it, I would have baked 38 burpees in there… Actually, we needed only 3 more… deng it!
Shop Dawg took us out – thank you!
Anyone who has been to one of my rainy day Qs knows I’m not afraid to get people wet. That said, today I was hoping the rain would hold off cause I had a plan that would be hampered by a constant deluge. Still, I had a backup weinke in my pocket just in case.
Fortunately, since the rain appeared to be on the way out I was able to go with plan A. Here’s how it unfolded:
I needed us to get to the high school parking lot, so I opted for a moving warmup. Mosey, circle up, Side Straddle Hops. Mosey, circle up, SSH, Imperial Walkers. Mosey, circle up, SSH, Calf Stretch, Glidah Stretch. Mosey, circle up, SSH, Merkins. Mosey, circle up, oh good we’re here.
Move to the middle of the parking lot under the big street lights. The following exercises are written in chalk (hence the need for no precipitation) on the sidewalk, each spaced out about 15 feet:
Hopefully everyone knows the rules to Rock, Paper, Scissors. This is a slightly modifed version where you squat each time you count. So it looks like “Rock” (squat) “Paper” (squat) “Scissors” (squat) “SQUAT!” (squat and throw your choice of weaponry). The loser runs to the sidewalk and completes one of the above exercises then returns to the center. The “winner” stays and plays again against whomever else remains. I put “winner” in quotes because if you “win” several times in a row you start to regret it with all the squats you’re doing. The game continues until all pax have completed all the above exercises. The law of averages prevailed and we all finished at roughly the same time. Whew!
Next, form two single file lines. Everyone knows what’s coming but they’re powerless to resist. Indian Run to the loop in front of the high school. Simple as this exercise may be, it’s regularly flubbed, so I was sure to explain it clearly. Slow jog in the front. SPRINT from the back to the front. Slow jog. Repeato.
In front of the high school, partner up. P1 runs the short lap. P2 does exercises. Switch.
5 minutes remaining. Mosey down the front road to COT. Watch out for the bus. All you got from the stop sign to COT. Heels to Heaven and American Hammers for the remaining 2 minutes
It’s fun to mix things up sometimes. We still got in a good workout but it was just something different to try. There really weren’t any winners with the game because you had to do all 10 exercises anyways. Thanks all for humoring me. I’ll put that one back in the weinke box and bring it out again when you’re least expecting it.
YHC took us out
Showed up in commitment 2 weeks ago and j-wow got me to Q commitment. I was excited and was ready. Was there early and drove around the route I had planned. Was pumped.
DICCS given, let’s mossey.
Mossey to millbridge skin pool. Warm up with ssh / imperial squats / Merkins / Moroccan night clubs and stretch.
Return to Kensington Elementary school. Every other driveway switch between 15 jump squats and 20 speed skaters. By the end thighs were stiff. Mossey to school parking lot. 20 Big boi’s, 40 LBC’s and 20 Heals to heaven.
20 mike Tyson and run around the parking lot. Fuse led us on the longest route. Repeat it again. This time took the shorter route.
10 Burpees in a minute. Repeat 3 times. By this time I felt totally gassed out. Felt weird. Decided to step down as the Q of the morning. Thanks to all the pax for stepping in. Did some exercise with rock and ran to the entrance to the park.
Lycan launching again with new start time. 5:45 am. Maddog leads the workout.
We walked for an hour. Though not as far as usual. We blame NC, Brexit’s dog, who decided to mark her spot every third mail box. Brexit was beast mode pushing three kids in a stroller with a ruck pack on. Posse got tears thinking of the good ole days (kids in strollers). I made walking a dog with a pink leash look good (no surprises there). Radar was ever free of the early morning cow lick. Lots of second F. I kept my inappropriate jokes to a minimum around the kids, even as brexit kept unknowingly lobbing softball after softball at me (who describes their trails as thin and lacking, seriously). Enjoy the rest of your Sunday.
I rolled into Calvary this morning unsure what I’d find. Summer is always tough with travel and the hot/humid weather. Fortunately, Mighty Mite was there when I showed up and Frehley’s pulled in as I did. I busted out a few kettlebells and a new speaker I’d picked up on Amazon and we got to work.
Mary (1:00 each):
COT – RockZero mixed things up by joining us for COT this morning.
It was a hot and sweaty morning in Union County as I crossed the state line on my way to Diesel to Q.
The foolish mortals had asked me to Q and I brought along Christmas… in July!
After we warmed up a bit, we started on The Thang:
Just like the song, you repeat each exercise just like the song. The exercises are:
1 – Walk/Run
2- Makhtar N’Diayes (Pronounced Mac tar Jie)
3- Goblet squats
5- Diamond merkins
6- Chest press
7- American hammers
8- Calf raises
9- Sumo Goblets
10- Lunges (each leg)
11- Lawn mowers
12- Dead lifts
Great time out there this morning. Thanks Turnbuckle for asking me to Q! Keep up your awesome work, you’re truly a different man than you were a year ago. Keep giving it away!
Loved the mumble chatter this morning and I appreciate the opportunity to lead this morning.
Credo of F3: Leave no man behind but leave no man where you find him.
7 non-Lawsonians and Briarcrestians joined me for a sweat filled morning.
mosey to other side of parking lot; Plank, 15 plank jacks IC, 15 Mountain climbers IC, 15 peter parkers IC, 10 merkins IC, 10 CDD IC, 10 parker peters IC, 10 wide arm merkins IC
at parking lot wall: 40 donkey kicks, 30 shoulder taps, 20 jump squats, 10 mike tysons; then run to first light pole, back to start remove donkey kicks and continue, to second light pole; continued until we hit all 4 poles
Heels to Heaven x20 IC, LBC x15 IC, Dolly x10 IC, flutter x10 IC
To other side of lot: pair up, 1 partner does pull ups, timer is other partner doing 40 donkey kicks; repeat until complete each three times
To other side of lot: Bear crawl across lot, 10 merkins, back to start then 9 merkins, etc down to 6
break to complete Mary; then finish bar crawls with merkins 5 to 1
To other side of lot: suicides-2x -at each line 10 CDD’s, at start 10 jump squats-total of 4 lines each time
Threw in a little pump fake by asking where the rocks were and not using them. Rea View has small rocks. That’s it.
Thanks to Das Boot for the invite to a site I do not get to and PAX I don’t normally work out with. I think they all expected a lot more running but kept it to under 1.75 for a change in the regular routine. They are all coming to Ignition on Monday though as they felt cheated with the mileage.
Das Boot-holding it down for North Waxhaw. Was disappointed that I didn’t throw in some weird exicon move like Bizarro or Bolt 45s (scoured the B section)
Chipotle-broke out the khaki shorts, must of thought today was Bushwood . Speaking of Bill Murray, there is an exercise named after him in the exicon. I think some people are trying a bit too hard.
Big Tuna-shunned Chipotle all morning, not 100% but I’m fairly confident these guys don’t like each other and don’t talk much
Bunyan-By himself on the MASH crew, he said he did 350 block shoulder presses in 2 minutes. F3 Hartsville where you at?
Noonan –No relation to Foundation. Also, was disgusted during his shining moment of bear crawling when he noticed the Q stopping 10 seconds after stating “try not to stop”
Jwow- Killing it, out front all morning. Said he went to Body Shop rather than Floater as he felt this was going to be an easier workout (or because he was afraid to get maimed crossing the street) 🙁 He was right :((
Honeycomb– Something to work on, he was only smiling like 97% of the workout. Only said “good job” and “thanks” like 10 times this morning.
Announcements: YHC took us out