12 strong for Dromedary!
The disclaimer was given, and here is what went down:
Warm Up Mosey
Circle Up:
Mosey to the wall behind the school:
Partner work – Partner 1 works while partner 2 goes over the wall and hot lap around the fence – then flap jack
Mosey to picnic tables
Mosey back to parking lot
Partner up again for rock work – Partner 1 works while partner 2 runs to the top of the lot and back – then flap jack:
Return rocks and back to COT
A few ab exercises followed by Have a Nice Day
Done!
Great work by all PAX this morning! During the warmup exercise I asked the Pax to “make the circles bigger” during Moroccan Nightclubs. Well, as you can guess, saying things like “make it bigger” with this group only leads to laughter. From there somehow “spank it” became a phrase of the day. Laughter in the dark at 5:00 am is one of the things that makes this group so awesome. Most people are asleep while we are laughing and getting stronger.
Welcome FNG “Houdini”. He shared with the group that he was a refugee in Ukraine before making his way to Seattle and now North Carolina. We were all in awe as he told his story. He said he escaped communism twice… once from the Ukraine… short pause… and once from Seattle! LOL What a hilarious comment! I think he will fit in just fine with this crew!
Enjoy this little time machine back to The Floater from last week where we shared 600 things together.
WARM UP
.5 mosey around town and circled up in the gravel lot behind Dream chasers – Planking in gravel is a great way to help you appreciate those weathered parking lots we sometimes crawl over.
THE THANG
Partner up at the wooden RR bridge – Be nice and share 100 Burpees, 200 Squats, 300 LBC’s
P1 runs a lap around and over the bridge while P2 cranks out as many perfect reps as possible
Mosey over to the bottom of A Bad Idea? ( the one past the skatepark )
7’s – 6 Mike Tyson’s at the bottom, attack the hill and 1 Big Boy SU at the top
Rinse and repeat until 1 MT and 6 BB’s
Mosey back to COT as the clock struck 6:15
MOLESKIN
This ended up being one of those “It looked a little easier on paper / in my head.” Weinke’s… BUT with that being said the whole group powered through and crushed it! There was constructive feedback in short, simple choice words, encouragement and selfless offerings of PAX doing extra credit reps to help the group complete their 600. That’s what this is all about.
Life is hard right now. At times it really just sucks if I’m being honest. However, F3 continues to support me in nearly every area of my life. I am still blown away when I reflect back over the past few years. So, thank you again F3 brothers for walking shoulder to shoulder with me through life. 🙏👊
ANNOUNCEMENTS
There were a couple.
The Warmup
The Warmup started with a little Mosey to start dynamic stretching
The Thang
PAX started with completing (3) exercises at the start in reps of 7.
PAX ran back to beginning to complete (3) new exercises, reps of 7
PAX ran back to beginning to complete (3) new exercises, reps of 7
PAX ran back to beginning to complete another (3) exercises, reps of 7
Amazingly we still had time, so we decided to start over but this time with reps of 21 and 28. PAX made it through Bobby Hurley and headed back to COT with one minute left. Just finish by holding in Plank until time ran out.
It is crazy to think you can still get in 4 miles by running up and down a sidewalk.
I do have to give a shout out to Dasher since he is beast. He ran 3 miles prior to starting and then completed Blackhawk.
As soon as we finish, we see Smithers and Rubbermaid join us after they ran 9 miles!
Announcements
None
The time was 5:13 and no Q had been claimed and no Site Q on site, YHC looked around the parking lot and saw 1 gazelle to the right (hocking shirts from trunk). Looked to left saw another gazelle that looked to have competed against Joey Chestnut and looking to release some of the leftovers on pavement, and then looked ahead and saw only 1 other Musketeer of LRC (Smithers not ready to do work today so we left him at home). Question came up who wants to Q, so YHC quickly says I have it to ensure that he can control the volume for the morning’s activity (avoid 5:30/mile pace to start).
Oh and back to BB title – what do you call it when your belly sticks out further then your weinke…..a weinke-do.
Warmup
Mosey down concrete path and come back to the circle for quick stretch. If Hollywood is reading this we spent 15 mins doing Imperial Walkers and Calf Stretches. For others we did quick Jimmy Dugan, calf stretch, runner stretch.
Thang:
7’s
Using the the two circles by baseball field w/ Jump Squats and Merkins
Mosey towards alcove with steps. 1st time that YHC avoided doing calves
Burpee Indian Guardian
Hand pick randomly assign 2 groups. Each group would do burpee indian guardian run around the bus island. Once back to front of stairs do 20x Big Boi’s as group. Do 3x. Not sure if it was after round 2 or 3, but at some point Ice-9 pulled the lever and released the gremlins onto the pavement.
Mosey towards front of middle school
Bear vs. Camper
Around the island in front of school start with 1st 2 contestants and point was for Bear to do 2 burpees and see if they can run down the camper before completing a lap. Rotated through group until all had a chance to compete.
Mosey over to middle school parking lot for round 2. Most cases bear won.
Finished at 6:15 with all clocking in 5+ miles with some north of 6.
Light crowd today at Asylum. We started with 4, dropped one 10 steps into the run, and then picked another one up half way into the warm up.
WARM UP
Mosey to Payless Shoes Parking Lot. I was quickly corrected by Turnbuckle that it was a Rack Room (I guess he was going to attempt to take Posse’s place as the gnat in my ear on this mornings workout). Circle back for the 6 and get out of the way of Mad Dog coming in on two wheels. Had planned for a light Warm up but decided to extend it to give Mad Dog time to catch up.
Mad Dog arrives and off we go towards the neighborhood (the back way).
THE THANG
Asylum has a couple hill options in the Wesley Oaks Neighborhood. Most hills we do are just an up, but I knew of one particular hill that would allow for an up and down and an up again. One hill allowed for an incline with a longer climb while the other hill was shorter but a steeper incline. Start in the cul de sac and do 10 In/Outs. At the peak of the longer hill do 10 Carolina Dry Docks. At bottom of next hill do 10 In/Outs. So basically at the bottoms do In/Outs and at the peak do Dry Docks. Clear as Mud? Do that 5 times.
Recovered at the bottom of the steeper Hill to finish with the 6 then all you got to the top.
Mosey towards the back entrance to Target for more hill work. 10 Baryshnikov’s at the bottom and 10 more at the top of the hill. A backwards run halfway up the hill with an all you got the rest of the way. Jog back down the hill. Repeat 3 times.
Target parking lot for 4 quarters (the overly used by me Jog, run, sprint, walk/recover thing). We didn’t have time for overtime today. Thanks to By Pass for keeping me honest and calling exercises while we waited on the 6.
Short Mosey to pick up the 6 then did 10 more Merkins on both my down and up.
Mosey to COT and had less than a minute. Merkins until time. I think most got 15 merkins in.
MOLESKIN
ANNOUNCEMENTS
Diccs- Given and covered within 45 seconds since I was running my beak and about forgot to cover–
Warm up
Fast mosey to high school entrance
20-SSH
Jimmy Dungan stretch into a plank/calf stretch/ runners pose
Recover and stand up and get into squat position and then point right leg out for 10 tabs flap jack with left leg tabs.
Good form Speed skaters 10 count both side ( I saw a tear in Recalculating’s eye– I think he was like a proud papa!!)
5 low slow squats
Mosey around lot to the first Alcove
The Thang
Alcove 1
25 Donkey Kicks
10 Mike Tysons
run to road for 5 bomb jacks and 1 Burpee
Rinse Repeat one more time
Alcove 2
25 Shoulder Tabs
10 Mike Tysons
run to road for 5 jump squats and 1 burpee
Rinse Repeat one more time
Mosey around park lot to triangle area with benches near cafeteria and partner up with someone you normally do not hang or roll with
P1 run to circle island and back
P2- 200 LBCS/150 Pistol LBS/100 Gas pumps/ 50 Big Boys.
Mosey around school to stair area for 2 rounds around the triangle
5 -Mike Tysons
5- Bomb Jacks
2- Burpess
As a group 15 Big Boys/ 20 pistol LBCS each leg
Mosey to front of middle school for Step ups until 6 arrives then as a group 15 step ups
Mosey to COT for 10 Big Boys DONE SON!!
Moleskin
Well today was a first time in almost 1 1/2 that a completely ALMOST… let my Co Site Q down when I noticed I failed to have a Q for Monday.. THE SKY IS FALLING THE SKY IS FALLING!! So since I screwed the pooch the only way to TOTALLY redeem myself was to take the Q and roll with it. I am no Zinfandel who has Q-ed 77 times but I actually enjoying Qing and pushing myself as well as the PAX. Today was a great turnout and it was great to see some new faces and old faces back out at Flash ( Fife, Mayhem, Golden Plates, and Magnolia) Nice work boys…
Chickens Throne of Lies– So at approximately 5:21 am while cruising to FLASH Schneider ask what the Wienke looked like, I said not really sure bro as I decided to drink and eat last night verse write my Wienke out like I should. He threw out a few good suggestions and ask how many burpees did I have planned I said maybe 4-6. I guess after burpee 10 or so he decided to call me a liar during the workout.. HOW RUDE!!
Announcements
Christ Closet needs help Saturday after the workouts moving furniture. ( Food will be there!! yes!!)
Next Monday and Tuesday there are spots for CPR training- reach out to Surge. ( Five Stones 6pm)
Pray for Pepper— Ghosted friend passed away in a car wreck and his family is in need or prayers and lifting up
Zinfandel is a darn good model for Gerber’s shirt push ( 3 left)