5 Pax, 2 2.0’s, and 2 dogs for just shy of 3 miles on the Champion Forest trails. Bunnies were chased, dogs were walked, bikes were ridden, and conversations were had.
Today at Blackhawk was all about Elmers! Along with Chatterbox, he has made the most strides from where he was at Day 1 up until now– that I have witnessed since joining F3 over a year ago.
You crushed it today Elmers…and motivated everyone to keep improving.
We had a group of Gazelles today–Gerber, Bottlecap, Dasher— along with Chicken, Elmers, and YHC,
Great job to all!
Special shoutout to our brother Chicken who had a rough week as he had to deal with a catastrophic event at work— We all know, if anyone is able to handle this type of thing with grace and respect, it is Chicken.
Then Chicken to us out–reminding us how precious life is,,,,and how the support of your brothers in crucial.
The Warmup
Starting the morning with a little pre-run at 5 am with Chastain and Tuck and Roll for 15 minutes and then proceeded to setup the course
The Thang
(12) exercises were setup in a row, and each were identified with an exercise as shown below. Each PAX picked a station, and the number of reps was determined by (1) PAX rifle carrying their coupon approximately 50 yards. Once complete, PAX rotated to next station.
PAX completed 3.5 rounds which is approx. 800 reps total…
Exercises was performed with a coupon:
Everyone did a great job and very sweaty at a no run workout!!
Announcements
Asylum 8/9 Area 51 guests will come – Q Source : Discussion Should or Should Nit Vaccinate?
Christ Closet need help 8/7 until 1 PM and 8/14 need help getting truck load in Pineville
Posse presented Turnbuckle with Freed to Bleed Sweatshirt…awesome job TB
Prayer Request : Chicken Little colleague was killed at work and prayers to his family and Premature son who is struggling with alcoholism
DICCS given, mosey .8 miles up to 2nd traffic circle. That hill sucks by the way
Warm up
Stretch on your own
The Thang
Run – carved out approx. 1 mile loop and we repeated that a few times. After the first 2 loops the hills were starting to kill me so I decided to reverse course and run the loop backwards. That’s when things got weird. Bottlecap and I were running and we heard what sounded like a woman moaning….it was the sound of deflated falling….then Foundation falling. They dusted off and kept going but that didn’t stop the conspiracy theory’s from flowing. We narrowed it down to 4 events that could have led up to their fall:
The Moleskin
The events above are mostly true as I remember them……Great group of guys this morning. This was my first time Q’ing at Pursuit and those hills in Millbridge are awful. Appreciate you letting me lead you.
Announcements:
Cuthbertson Cleanup for Cross Country season – See Rubbermaid for details.
Christ closet – This Saturday from 7:30a – 1:00p need help emptying the house – see Turnbuckle
House Cleanup in Pineville next Saturday the 14th. They need trailers and muscle – see Shop Dog for details.
It was a consistent rain throughout the morning, but no one complained and we got the work done.
Warm up
20 SSH
15 LSS
Plank stretch right leg/right hand…..switch
Run towards entrance of BH to Harcombe Dr.
3 stops 15-20-25 reps
Round 1 Merkins
Round 2 Jump Squats
Round 3 Plank Jacks
After Merkins we did 25 LBCs and after Jump Squats we did 30 Flutters
Hill Work on Ardrey Kell Rd.
Up/Down
Round 1 Burpee 1,2,3 reps
Up/down
Round 2, V- Ups 4,5,6 reps
Up/down
Round 3, Broad Jump 7,8,9 reps
Run back to base
3 minutes of Al Gore 30 on/30 off
Announcements
Inkwell VQ at the Bottom Line is Tuesday August 10th. Come and support.
It’s been 1 year since I joined F3. Most amazing thing that happened to me last year. Red Cross is always behind me for my blood. So decided to donate last summer. I see everyone wearing their F3 shirts and I was curious what F3 was about. Posse somehow sensed this curiosity in me and asked me if I knew about F3 and told me all about it. WOW life changing. It’s been a year already. I asked Posse if I can Q at the site where he is the site Q. Glad for the opportunity.
DICCS given, let’s rage.
Mosse / Run to south providence school parking.
SSH / Low slow squats / Moroccan nigh clubs and stretches.
The Thang:
Walk the the basket ball court. One end 20 mike Tysons and 20 modified burpees (Without the jump up) on the other end. Repeat and rinse 3 times. Run the the school entrance on Arbor Dr. Run to the library and do 5 burpees and run back to do 10 jump squats. Repeat 3 times. Run to Sharon Dr stop sign. LBC’s as we wait for the 6. Run back to bus parking lot. Partner up. Partner does 50 dips and 50 reverse dips and the other partner runs across the parking lot. Back to COT for some Mary.
Moleskin:
I remember my 1st workout at Asylum. But the 2nd day at watchtower was painful(soreness from Asylum). There were pax circling back for me and I remember Wrigley and Fuse box hanging out with me throughout the workout. I knew I’ll not be left alone. So kept coming back. The encouragement I had received from all the PAX helped me thrive as days went by. I am filled with gratitude.
YHC took us out.
This was my second time at Watchtower, one of them being the Q… I was supposed to Q here ~3 weeks ago, but it got postponed. When I did my Weinkey for the earlier date, the weather outlook was great. When I checke it again the night before the workout, it said that rain will come down and the world will end. Well… should I adjust my Weinkey? The AO has a lot of cover… No, Iron Water sharpens Iron! Well, Mayham did not think so and moved MASH last second (!) to Cutherbertson… so we had to re-direct Landfill… Luckily, it was not terrible at all and it was only an (almost) refreshing drizzle. DiCSS were given and off we went!
Warmup
Mosey up the hill to the road, down again and to the back parking lot, circle up and: All the classics: 15x in cadence: Side Straddle Hops, Maroccon Night Clubs, Imperial Walker, Potatoe Picker, Mountain Climbers – then six inch plank followed by calf and runners stretch, 6 in plank, half way plank, upward dog and downward dog.
The Thang
Mosey around to the bus parking lot. My plan was to cut through and go around the school to the other parking lot. But since it was only my second post at this AO, I did not know better and relied on google maps. Anyhow… there were still lines for the parking spots. Find one and side-step along the line 3 times, then do 3 burpees until I say stop… the last part was not heard by everyone, so I had to repeat it several times… listen up! 😉
Then, while partnering up, we moseyed around the school to the containers and grabbed a lifting rock. By overwhelming popular demand, we made our way to the bottom of the name-giving watchtower, staying on the road. One partner is running up to the tower and up on the tower, does 3 squads and came back to relieve the partner – all as a timer. The other one is doing an exercise – first curls, then trizeps, then overhead chest presses and then this thing where I always forget the name. “bend-over-and-pull-the-rock-up”. Rinse and repeat again – with a lot of moaning. During running to the tower, the importance of headlamps was discussed between Mad Dog and Zinfandel – much to my amusement… Mad Dog asked: “name one thing which is not better with a headlamp” – Zin: “sex” – Mad Dog: “no – it is better with it as you are seeing where you are going… ok, the down side is, that you see everything of your partner very much in detail”… lol!
Then, return the rocks and go to the covered area. Bottlecap was Q-jacking and suggested that while the partner with the stone is doing a rifle-carry, the other has to do 3 burpees and catch up again to take over the rock. I liked it – but not everybody else. So it was more a voluntary addition to the workout. Again, partner up with a different partner. One is running around the parking lot as a timer, but has to do 3 burpees on the other side. The other partner is doing exercises – Freddy Mercuries, Donkey Kicks, Big Boys, Mike Tysons… Rinse and repeat until I say stop.
Mosey back to COT – and done!
Moleskin
It was a cheerful group of people and bottlecap shared some nice stories and memories from his trip to Honduras (also see below). Besides “whaaaat? rinse and repeaaaat?” and the normal “I can’t give it any more”…Not much going on!
Announcements
Schneider took us out – thank you!
7 Pax for a muggy Neighborhood Watch with surprise hills, random dogs and wrong turns.
Got a text message from O-69 last night: “FYI Chastain, some people pre-run. I pre-hate you”
Well if that doesn’t set the tone for today’s workout, I don’t know what will. Seeing as I hadn’t even begun to think about what I’d put in my weinke, I took even MORE time to really soak in the hate and make sure all that hate was worth it.
It’s clear we’ve been using the coupons too much. Guys are getting out of their vehicles and immediately pulling out their own coupon or heading towards the gear box to grab one there. No no no no no…I’ve got all the gear you’ll need already set up. Gather ye round and hear of my DiCCS.
Warmup
Taking a page from Popeye’s book we started with a very quick lap around the lot then circle up for SSHs, LBCs, SSHs, Merkins, SSHs and another quick mosey. Up, down, up, down, up is a good way to get people moving and the hate blood flowing.
Another lap around the lot, this time to provide instructions for the upcoming Thang.
The Thang
As aforementioned, all the gear is set up, station-like, but spread out in a biiiiiig circle that encompasses half the parking lot. 2 pax to a station, they are as follows:
So we’ve got the standard station rotation whilst you wait on the hair burner team to go down and back, right at 100 yards if you were wondering. Yeah, it’s terrible but you’re better for it. Except Dough Boy. He used the opportunity to complain about hair burners, more than any other pax, while instead carrying a coupon in a rifle carry. Hi-larious.
Anyways…So you do your station until the hair burners are done then rotate to the next station. ONLY THIS TIME, you have to do a full lap around all the stations, back to your original station, and THEN move forward one station. So we had that going for us, which was nice.
I wasn’t sure how long all that was gonna take. Would we get two rotations? Three? Five? Nah, we got a whole ONE.
Side note: The fire hose was donated from Tupperware/Rubbermaid like two years ago. I used it for a Q at Asylum but I’m not sure it’s been brought out since. I saw it rolled up all by its lonesome in the forgotten corner of the gear storage area and I felt bad for it, neglected as it was. Don’t neglect your hose, guys. It’s probably 30 feet long and weighs at least 70 or 80 lbs. Throw that sucker on the ground and drag it while you attempt to run and you’ll see why it’s mostly left alone. Don’t worry though, I love playing with my hose, so it’ll see more use in the days to come. But I digress…
Less than 10 minutes remaining, I decided against making another go of the station work and instead instructed the pax to line up width-wise across the parking lot. Some pax need special guidance to get them in their spots but we eventually got there. Instructions: island suicides. Island one and back then 5 burpees. Island two and back then 10 Bonnie Blairs (2=1 suckas). Island three and back then 5 burpees. Extra instructions to include a merkin in that burpee, just in case some pax needed clarification.
We got started, then had a few cars come in the lot so I modified all the suicides to just the first island and back for safety purposes. Curb dips when you’re finished.
5 minutes remaining: Back to whatever your next station was supposed to be. Ready? Grab the gear and walk it back to the gear storage area. I don’t wanna pick up all this crap by myself. It took me forever to get it out there.
2 minutes remaining: Circle up for some SSHs and then Big Bois until time is up. We’re at 8. OK, 2 more so we’re at a nice even 10. OK, now you can be done.
Moleskin
I’d been planning to do some station work the next time I was on Q at Chiseled. We’re finally back to using gear so I wanted to make sure we used as much of it as possible. I think we accomplished that mission.
Announcements
YHC took us out