We Don’t Stop, the Body Shop
7 non-Lawsonians and Briarcrestians joined me for a sweat filled morning.
Warmup:
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
Thang:
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
Moleskin:
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
Is it a sand bag or should we call a coroner?
7 pax gladly (?? – no advance notice of my plan) helped me with Grow Ruck training this am. Emoji, fresh transplant from F3 Richmond, quickly asked if I had a dead body in the taped up bag I brought. He was relieved, for a moment, to find out it was just a home wrapped sand bag. The “plan” was to wing it and see how things played out.
The Thang:
COP for warm up with SSH, Merkings, Mtn Climbers, and Cotton Pickers
YHC picked up the bag and led the pax over to CCHS. We took turn carrying the sand bag down the entranceway and past the deck down to Little Ave. PAX would lunge walk or broad jump until bag carrier got a head start and then would sprint to catch up. The “winner” got to carry the bag for the next segment. I think Hops, Point Break, Snooka, and Snowflake all got turns.
Grab a rock and head down to the practice field via the treacherous path down the hill. Partner up. We did series of partner runs and exercises (one partner runs and other does called exercise). Curls, Overhead presses, Curls, and then running partner carries rock (or sand bag) while exercise was Dolly, Flutter, Boone LBC.
One minute of perfect form sit ups while partner holds feet and then flap jack (hands locked behind head).
Over to tires with two teams of four flipping tire for a few minutes.
Grab rocks and head back up to parking deck, dropping off rocks on the way.
Bottom of short ramp for more partner work. Backward run up and back, karaoke up and back and run up and back with merkins, dolly, and burpees.
Up to level 4 via short ramps with merkins at each turn (5, 10, 15, 20, and 25 – that sucked). A few minutes of wall sit before heading back to Amalies. We repeated the sand bag chase up the lane in front of school.
Finished with another round of perfect form sit up for one minute each partner.
Naked Moleskin
Welcome Emoji from Richmond. In addition to asking odd questions about dead bodies he got referrals for dentist, doctor, chiropractor, masseuse, bookies and who knows what else (Snowflake had to get out his dusty contact book).
Welcome back Mild Dew after a stint to see if he could become a world champion kick boxer. I think you can convince the guys at Meathead to do a few rounds of kick boxing with you.
Average age today was over 50 with two 60’s, several in the mid 50’s and only three under 50. Snooka and Snowflake prove that age doesn’t have to hold you back if you keep after it consistently.
PT test – 52 sit ups (hands locked behind head) in 2 minutes, 42 merkins in two minutes, and two mile run in under 18:30. Work on it even if you are not interested in a Grow Ruck.
For a real challenge, check out Shorecard on Tuesday morning (5:15) in lower deck of parking deck next to Poppy’s bagels at Providence and Sharon Amity or SACs in Area 51 (Cheese curd runs a tight ship there).
Anouncements/prayer requests
Please continue to pray for Jennings Palmer and About Times family as they continue on journey to beat Jennings cancer. He is doing great but they still have a long way to go to make sure they are out of the woods.
As always, an honor and a privilege.
Around the World with Scuba
WARM UP/ The Thang- The goal was to name world country capitals and the continents they are in, if you got the correct capital and the continent, you did 10 reps of the exercise, if the group got one wrong, it was 15 reps, If they got both wrong it was 20 reps.
| Country | Capital | Continent | Exercise |
| Afghanistan | Kabul | Asia | Side Staddle Hops |
| Antigua and Barbuda | Saint Johns | North America | Imperial Walkers |
| Argentina | Buenos Aires | South America | Standing head to knee |
| Australia | Canberra | Oceania | Calf Stretch |
| Bahamas | Nassau | North America | Downward and Upward Dog |
| Belarus | Minsk | Europe | Merkins |
| Belgium | Brussels | Europe | Up back and over |
| Bosnia and Herzegovina | Sarajevo | Europe | Merkins |
| Canada | Ottawa | North America | Press, press Fling |
| Cayman Islands (UK) | George Town | North America | Merkins |
| Chile | Santiago | South America | Hi, Jack, Hi Jill |
| China | Beijing | Asia | Mekins |
| Colombia | Bogotá | South America | Arm Haulers |
| Cuba | Havana | North America | Over head presses |
| Denmark | Copenhagen | Europe | Half curl |
| Dominican Republic | Santo Domingo | North America | Upper curls |
| Egypt | Cairo | Africa | Tricep |
| El Salvador | San Salvador | North America | Full curls |
| France | Paris | Europe | LBC |
| Gibraltar (UK) | Gibraltar | Europe | American Hammers |
| Greece | Athens | Europe | Big boy’s |
| Haiti | Port-au-prince | North America | Flutter kicks |
| Hong Kong (China) | Hong Kong City | Asia | Good morning darlings |
| Iran | Tehran | Asia | Heals to heavan |
| Iraq | Baghdad | Asia | Speed skates |
| Ireland | Dublin | Europe | Forward Lunges |
| Israel | Jerusalem | Asia | Reverse Lunges |
| Italy | Rome | Europe | Sguats |
| Japan | Tokyo | Asia | Air presses |
| Kenya | Nairobi | Africa | Air Punches |
| Lebanon | Beirut | Asia | Neck rotations |
| Luxembourg | Luxembourg | Europe | Merkins |
| Mexico | Mexico City | North America | Airchairs |
| Netherlands | Amsterdam | Europe | Mike Tysons |
MOLESKIN
It’s summer time and are numbers are down. We had 5 plus two 2,0’s tonight. I think we did better this week with country capitals then we did with State capitals last week. Try to keep it in the shade as it was very hot out.
ANNOUNCEMENTS
F3 Dad camp at Camp Thunderbird in Aug.
Mayham took us out.
The only easy day was yesterday!
Ready to Lead, Ready to Follow, Never Quit!
Mall Eleven
Eleven pax arrived for rigorous series of exercises. Some might say the eleven resembled the cast of Oceans Eleven, but most would not. Our morning started with a jog to the parking lot in front of Regal for a warm-up series, fifteen each, of side straddle hops, imperial walkers, low slow squats, mountain climbers, and Peter Parkers. From there we started our first series with a 3 set run to the top of Stonecrest sign hill for 3 burpees and back down for 10 LBCs at the bottom. The next series started at the entry courtyard between Firebirds and Cantina where we did 20 dips, from there to the parking lot at the rear of Basil for 20 merkins, then to the fountain for 20 step ups, then on to the parking lot at the back of Smashburger for 20 heels to heaven, then circled back stopping at the entry to the large courtyard between Basil and Smashburger for 20 jump sqauts, and then back to start at Firebirds, repeating this three times. From there on to series three, the rock pile at St. Matthew where we did 3 sets, 10 each of curls, thrusters, and triceps. On to series four behind Target for bear crawls up the hill with 3 hand release merkins at the top, and back down for 10 WWII sit ups starting at the first light post and repeating at the next two light poles. We then worked our way back running sprints between speed bumps, and finishing with a time killing series of lunges in the parking lot. My fitbit showed we did 1.79 miles, the stupid thing must be broken because it seemed like more. It did say we had a full 45 active minutes, so it least that function works. We had a visitor from Louisville who invited us to a F3 function or something there tomorrow night. No takers. Had he brought mint juleps for us to cool down with maybe a different response. I enjoyed crossing the A51 line to SOB, thanks to Circuit City for the invitation. Thanks too for Circuit City including the names on slack this morning since I didn’t record the close out. Interesting that it counts to 12. Oh well, I’m not changing the backblast.
Are backblasts necessary for running workouts?
At least 8 PAX believe the answer to the title’s question is YES.
However, does a running workout deserve a great BackBlast?
At least 1 Q believes the answer is NO
Mosey to Kensington for warmup
MAIN EVENT: Running (Duh! It’s a running workout)
.5 Mile at 1 mile pace
.4 Mile at same pace
.3 Mile at same pace
Repeato
Mosey off campus to Kensington Place
.2 Mile at faster pace
Repeato x 4
Mosey to COT for light stretching
RECAP: This is the part where Q talks about everybody working hard and it’s an honor to lead. Blah blah blah.
But I’m not sure if everybody worked hard. Only the mirror really knows. I know the guy in my mirror hasn’t been handing out any high fives to me lately. Taking time off during vacations and then trying to get back into the routine is tough. So my encouragement is to commit the night before. Either to a fellow PAX or better yet, HC (hard commit) in the NewsChannel . . . That will surely get Zin excited . . . Tell him that Dunkin told you it was allowed.
Prayers for Snowball as he takes on a new title and responsibility at work. May he continue to lead well and follow God’s calling for his life.
A little place called … Aspen
EE’s Plan:
Welcome / Disclaimer
COP – 20 x SSH, 10 x Windmills IC, 10 x Small/Large Arm Circles, 10 x 3 count Merkins IC, 10 x LSS IC
4 Corner Starfish: 2 Rounds
Center: 20 x LBC
Corner #1: 5 x Burpees
Corner #2: 10 x CDD
Corner #3: 10 x Bomb Jacks
Corner #4: 10 x LSS
Mosey to Track:
Partner up – 2 Laps total – 10 x Hand slap merkins w/ your partner when you meet up
Mosey to Wall – 2 Rounds
25 x Air Presses IC
20 x Speed Squats OYO
20 x Calf Raises OYO
Mosey to Playground – 3 Rounds
5 x True Pull-ups (or 10 x Supine Pull-ups)
15 x Swing Donkey Kickers
Mosey to Buss Parking Lot and on parking lot lines:
Bear Crawl 3 lines
Crab walk 3 lines
Lunge walk to the end
Mosey to main lot:
Burpee Broadjumps from center cone to curb
4 x AYG sprints approx 50 yards
Mary:
20 x Flutter IC
20 x Dolley IC
20 x Heels to Heaven IC
20 x Freddy Mercury IC
20 x Big Boy Sit ups
1 Burpee – Done
Lots of Planks and stuff in between waiting on the 6
Thank You and Have a Great Day,
Darrick Hornberger
COT:
Announcements:
– Welcome FNG Eric Schultz now AKA “Lightfoot”
– Dad camp tickets still available Aug 20-22 at Camp Thunderbird on Lake Wylie
Moleskin:
Solid showing for the launch of a new AO on the border of Union Co and Waxhaw regions. We founded this site with the hope of reaching men within the neighborhoods surrounding Antioch Elementary. Solid mumble chatter, a great beat down by Double E and an FNG who brought it – as evidenced when he nearly blacked out at the end! Job well done by all. Shovel flag is still in design and awaiting construction.
SYITG
Swimmers
Sweet sunshiny day
It was a quiet, peaceful morning at the Floater.
We started with an extended discussion about safety and feelings. Then we stretched until everyone was good and loose. Not just the Vinyasa, but also Hatha, Iyengar, and Kundalini forms.
Then we did repetitions to further warm up. It was an early hour, and we didn’t want anyone to feel too rushed or pushed early on. We did slow side straddle hops, then a ten count, then imperial walkers, one leg at a time. Then another ten count.
Then Popeye volunteered to lead us in calming poetry:
Remember the sky that you were born under,
know each of the star’s stories.
Remember the moon, know who she is.
Remember the sun’s birth at dawn, that is the
strongest point of time. Remember sundown
and the giving away to night.
With centered hearts, Mad Dog led us as we strolled north to the Waxhaw Escape Room, watching carefully for potholes, sidewalk cracks, and twigs that might trip us. Twinkle Toes wanted to go in, but some didn’t feel safe. So we stretched a little more, and Easy Button handed out pamphlets and took us on an informative tour of the landscaped grounds.
Accomplishing this, we strolled back home serenaded by Surge with a lovely ballad. But Judge Smails nudged us to stop to admire a picturesque lonely road. Some of us took on each other’s burdens there. Others embraced the Earth. Falcon let out a piercing shriek at the dawn, and we all joined in.
Resuming our stroll, Schneider got a little competitive and started racing up the hill to COT. Sugar Daddy, in a fatherly way, reassured Schneider that we all respected him, and there was no need to race. You could see his tension ease.
I loved the closing song in COT. Thanks to Sugar Daddy for taking us out. xxoo xxoo
Strength Speed and Courage
And sweat, lots of sweat. That would be the theme of today. And maybe some queasy and light headed feelings. We got after it.
Warm Up: Mosey to where there are usually bus fumes but its summertime so: 20 SSH, 10 IW, 10 merkins, 10 LSS all IC.
The Thang 1: 1 pull up/5 jump squats, 2 pull ups/10 jump squats, etc. Go as high as you can until you can’t hit the next set of pull ups, then run a lap, start where you left off and go back down the ladder.
Thang 2: Use the covered sidewalk with posts that are about 5 yards apart. Bear crawl with a stop at each post – 1 merkin, 2 merkins, etc. until your form breaks and you can’t get the number of reps for that set. Brexit takes the crown on this one. Not sure he made it to ten but maybe?? Recover with a jog to the end and Peoples Chair.
Next, bear crawl back with stops for – 2 plank jacks, 4 plank jacks, etc until you can take no more. Midriff wins high honors as he was still fighting well into the time the rest of us were doing LBCs at the end of the walkway.
Finally, lunge walk and stop at each post for 1 burpee, 2 burpees, etc up to 7. PAX were instructed to go at your own pace to get to 7. This was not easy. Respect to everyone for completing.
Thang 3: start at the bottom of Devil’s Backbone (legacy Arsenal term – look it up.) Sprint to the top, 20 merkins or until your form breaks. Jog down, sprint up, 15 merkins. Same thing for 10 and 5 merkins.
Finish with three sets of dips x 10 IC alternating with Mary and 60 seconds of plank back at launch.
Announcements: Shovel flag party this Saturday at 2 p.m. Few beers, few laughs, you should come. Also, SIGN UP for Crane Relay or we won’t be able to do it. Need more PAX.