Nine appeared this morning and off we went at 5:30 sharp.
First for a warm-up at the oval, 15 each of side straddle hops, imperial walkers, low slow squats, mountain climbers, and Peter Parkers.
Next a jog to the North rock pile for a lifting rock and three walks around the circle doing curls, then presses, and finishing with triceps.
Then to the north parking lot where we ran a series of three laps from end to end making fours stops completing 20, 15, 10, and 5 reps, the first lap merkins, second LBC’s, and third jump squats.
From there to the hot box where we partnered and completed three sets of rotating step-ups/run to 2nd light post and dips/run to the 2nd light post.
Onward to the rock pile past cemetery for another rock fest, rotating running and lifting with partner. The rock lifting was in supine position and included bench press, skull crusher, and WWII sit ups.
Lastly back to start with a short sprint to finish and 3 burpees, plus another 3 burpees to finish on time.
Given recent news locally and at UNC Chapel Hill, we closed with a prayer for those who have lost hope and sought refuge with God, for their families and friends who need our prayers, love and strength in their loss, and to seek help from God in recognizing those amongst us who are losing hope and in pain and ask His help in providing the understanding, support, and love they need to live on.
Rousey went with some guerrilla marketing Monday afternoon for Bagpipe and somehow promised everyone face tattoos…I think. Apparently it piqued the curiosity of 17 Pax who came for the initiation delivered by YHC. 5:30 rolled around so we began our mosey to the parking lot near Loch Ness.
The Thing:
COP of SSH, IW, Steve Earle’s, side2side potato pickers, Peter Parkers, hold at 6 inches, Parker Peters.
Run to the rock pile by Loch Ness and rifle carry your rock to the loop around the water. At this point I informed the group that Rousey was at another recent workout lamenting to me his soccer arms and wanted to address those. So with that in mind we would focus on the upper body with some AMRAP’s. Carney apparently snuck a peek at my weinke and dressed accordingly with an AMRAP t-shirt. He apparently has been practicing his AMRAP because he was crushing it.
The group partnered up with P1 running a lap around the water. While P1 ran P2 completed as many sets as possible of 20 curls, 20 overhead presses and 20 bent over rows. Flapjack each time a partner runs the lap with a set AMRAP time of 13 minutes. When the 13 minute timer hit we carried our rocks back rifle carry style.
Back to the picnic benches for the 2nd AMRAP. Exercises were 20 dips and 20 incline merkins while the partner ran down the fitness trail to the Lance (I think) building and back. Again 13 minutes to get as many sets in as you can. After this time to head back to launch.
Moleskin:
Nice big group out there this morning but alas no gang initiations or face tattoos. Maybe next time. The mumblechatter started early before YHC even gave the disclaimer and continued throughout. To no one’s surprise a lot of it came from Frehley’s. As the timer began to run down on the 1st AMRAP YHC instructed the guys leaving to run to just run part way and come back so as to not get stuck at the furthest point. Frehley’s of course started joking that we were to run halfway around the loop and back. Heading back to launch Rousey gave his customary challenge for anyone to race him back to launch but only this time Spitball took him up on it. Not sure who won but it looked neck and neck from YHC’s viewpoint (I took the hamstring pull free route).
Announcements:
Thanks Rousey and Cable Guy for overseeing Bagpipe and allowing me to lead.
530 – and we are off.
Mosey to 131 Main
– SSH 25 IC
– Hill Billys 25 IC
– Stretch
Mosey to wall near back of Target
– Partner A – Wall ups
– Partner B – Run to stop sign and 10 merkins
– Flapjack and repeat twice
Every light behind Target – 10 merkins
Half-way thru we do Mary
Find rocks near side of Target in the woods. NOPE, They aren’t there anymore. Doh.
With your partner:
– Partner A – run down and do 20 squats
– Partner B – Mary
– One set of partners is doing Hairburners.
– Repeat this until all partner sets have done one set of hairburners
Mosey to shopping cart racks
– 10 Supine Pullups
– not sure what tag-a-long and rousey where up to. It involved tangled legs.
Mosey to the two-story
5 six count burpees
Laps up the step
– Partner A – left staircase, supine pullups
– Partner B – right staircase, push ups (10 reg, 10 diamond, 10 wide)
– Up the stairs and over. 3 sets, 6 times over the stairs.
Wall Squats
– 50 air presses
– 60 air presses
Done.
Great group out there today. Thanks
Screaming in on two wheels and timed perfectly for a 529 disclaimer and 530 launch, great crowd as usual and Doughboy was super excited I was on Q. As usual start with a solid mosey.
WU: Mosey to the stop sign, head back, typical rounds of SSH, merkins, stretches and then the fun begins
The thang: Hit every light on the parameter of the campus start to finish. broken by 4 sections and instructions to pick up the six when done. 1 section, Merkins, speed skaters and something else (im getting old) 10 each . Second section Carolina DD’s, Big Boys and squats, 10 each. 3rd Section, burpees 10,9,8…. 4th. Plank jacks and finish with some mary.
Moleskin: Surge is a machine! pushes himself, Falcon is working his way up the pax, great to see Maple, clearly he worked. Rockwell is a force of positivity, recalc always gets a fun jab in. Great to see Ruckin in the crew with Chatter pushing himself, although I am very disappointed in the naming. Chatterbox and Motormouth duh! I’ve never been great at Naming FNG’s but you missed the boat on that one. Popeye continues to show grit with the no quit attitude, while Mad Dog loved the burpees he showed he was there to work as well.
Asylum is for me most likely the furthest away in the Waxhaw region… on the way I encountered 5 deer! Drive safely when you are coming out to a workout! I don’t want that the number of Mashers is increasing further… they were more than boot-campers today! Good for them…
Warmup
Mosey around CVS to the back-parking lot, circle up and: All the classics: 15x in cadence: Side Straddle Hops, Maroccon Night Clubs, Imperial Walker, Potato Pickers, Mountain Climbers – then calf and runners stretch and finishing with downward and upward dog.
The Thang
Mosey around to the neighborhood cul-de-sac. Every street light alternating 5 burpees and 10 bobby hurleys to the other cul-de-sac straight ahead.
Mosey back to the small hill – and do 7’s. Up on top, start with 6 big boys, down 1 V-up. Pax new the name of the game. Other than the occasional “how many do we have to do now?”, everything sent smooth.
Sprint to the top of the hill. Then, by popular demand: cherry pickers and droppers while walking to the PetSmart parking lot. Swimmers came up with this story where he and his family was watching this weird TV show from the 80’s (?) and he made some connection to “pick-em” which I did not fully get. I guess, I was focusing on cherry picking instead… 🙂
Then: Starfish with 3 Burpees in the middle. On corner (at the PetSmart) 20 donkey kicks against the wall, the other corners were 20 Freddy Mercuries (2 is 1), 10 heels to heaven (I totally forgot that name!), 10 Mike Tysons. Repeato!
And… everybody was so strong and quick today, that we had almost 10 minutes to kill… But we were far away from “have a nice day!”
Grab some wall: 50 Airpresses civilian count, mosey to the far curb and back, 50 Jabs in cadence (here the Pax got nervous!), mosey to the far curb and back, 25 donkey kicks OYO, Cherry-picking and dropping to the far curb and mosey back, 10 derkins civilian count and mosey back to COT.
Moleskin
Great group of people, pushing hard to become better all around! Next time I hope that the boot-campers are out-numbering the MASHER’s again!
To give them credit as well – these were the MASHER’s: Tuck’n’Roll, Landfill, Sledge-o-matic, Stag, Mayhem, Penalty Box
Announcements
Flanders took us out – thank you!
6 Pax joined YHC for a half a baker’s dozen at this week’s installment of DaVinci to make 7. YHC was at launch early because of the setup required for this workout and lo and behold Teddy got there early as well. This was great to get a chance to catch up with Theodore. YHC wondered if his watch was off because C3PO rolled in before 6:30. Double checked with others and nope, my watch was correct at 6:28. It was a veteran crew so YHC gave a disclaimer, ensured that he had his cell phone on him and off we headed. Found a parking lot in Blakeney for some COP of Steve Earle’s, IW’s, potato pickers and low slow merkins. Apparently Steve Earle’s are not common in the Exicon yet because Loogie questioned what exercises have been added since he became a Hemingway clone hanging at the beach all the time. Side Saddle Hops were intentionally left out as you will find out why later.
The Thang
Moseyed to the corner of TCBY and McAlisters where I let the veteran crew know that we would be doing one of YHC’s favorite workouts, the Clock Workout. This workout is great because it keeps the group moving constantly and you can either push yourself hard, get it done but also catch up with the other Pax or a combination of both. For those uninitiated into the clock workout the way it works is you start at a central point. Run to 1:00 which is a cone preset by YHC with an exercise noted. Perform said exercise then run back to the center point. Then run to 2:00 and perform the listed exercise, so on and so on. You basically work yourself around the whole parking lot area with 12:00 being the last exercise. Below are the exercises:
1:00 = 10 burpees
2:00 = 20 donkey kicks
3:00 = 30 Carolina Dry Docks
4:00 = 40 big boy situps
5:00 = 50 merkins
6:00 = 60 monkey humpers
7:00 = 70 plank jacks
8:00 = up the stairs over and back down then 10 squats x 8
9:00 = 90 dips
10:00 = 100 calve raises on the curb
11:00 = 110 side straddle hops (see I told you there was a reason there was we did not do them in COP)
12:00 = 120 LBC’s
Soft Pretzel crushed the workout and planked when he was done. Great call to plank and do 5 merkins as each Pax finished the clock. Once everyone was in we counted off and then ran to grab the corresponding cone and exercise paper so that YHC did not have to later. Mosey back to launch just as the clock hit 7:30.
Thine Moleskine:
A lot of fun out there this morning with the veteran crew. I felt like I got to catch up with everyone at some point but yet when it was all said and done I was exhausted and sweating like a flying pig (or some version of a figure of speech). Das Boot noted in the COT that this was a “timely” workout. It took us all a while to get the pun. It was not until I got home that I felt like the guy from “Northern Exposure” when he was hosting SNL and did a skit where he did not think about funny responses until after the fact. He said the funny responses way after the fact when they did not make sense. Luckily he had a time machine and went back in time and was able to say the funny responses at the exact right time. I wish that I had that time machine to say “It took all of us a “second” to get that Das Boot but we have to “hand” it to you, that was on time”.
Thanks Midriff for the reminder to go over the mission of F3. With all the noise in the world today it is important to block the nonsense out and remember that we are working out for a greater purpose to better ourselves but also become leaders and better fathers, sons, brothers, grandfathers, etc.
Announcements:
Thanks Midriff and Soft Pretzel for the opportunity to lead.
12 did what the rain hasn’t done at 0530 all week, they showed up and put the work in. YHC was making up for his lackluster Q performance complete fartsack from two weeks ago, by taking the Q this week at Centurion. #cotters
The focus for the workout was to honor the 19 soldiers lost during the Battle of Mogadishu in 1993, 28 years ago. Inspiration was provided by GORUCK’s MOG Mile events and the MOG mile WOD which called for sandbags in the workout. But this ain’t SACS and YHC wasn’t bringing the coupons so we modified to partner work. Here was the inspiration for the weinke design.
Quoting US Army Ranger Keni Thomas, “We all came to peace with it – if I die here, I die here. But I’m not going to let it happen to the guys around me. That’s what it became about. We weren’t fighting for the flag, or the nation or freedom. I wasn’t even thinking about my family. All I thought about was that I wasn’t going to let anything happen to the guy on my left and the guy on my right.”
Reflecting on that, and focusing on the numbers 19 and 28, YHC was prepared to deliver the beatdown.
The Mole-Thang-Skine:
Pull into the parking lot at 0527. See the relieved look on Snowflake’s face that YHC actually showed up this week. Spend a few minutes handing out fist bumps and chatting with the pax. Cheese Curd and Sable apparently had a hot date mile prior to the workout. Pre-arranged on Slack for all to wonder over. At 0530 a thorough disclaimer was handed out to the pax and we were off for a jaunt round the parking lot. We found a tractor trailer parked opposite from McDonalds with the back open and crates of pumpkins nearby. Someone found a long/oddly shaped gourd to which Puddin Pop commented something about pills that can help with men that problem. What strikes YHC is that we could have each grabbed a pumpkin and no one would have known. Even more surprising there were still intact pumpkins on the premises. If high-school Hoover had pulled into that lot, there would have been the smashing (of) pumpkins.
Warmup by the pumpkins, SSH, IW, plank on that wonderfully smooth parking lot for shoulder taps, peter parkers, and parker peters. At this point pax were commenting about how smooth the parking lot and the impacts to various pax’s hand model careers. As soon as we were ready to spend the full 45 minutes on this comfortable asphalt, YHC decided to move on down the line … or across the street to the old parking deck at Charlotte Christian. Gather around the parking deck entrance and partner up. YHC explained weinke’s the connection to the Battle of Mogadishu. To start pax would complete BLIMPS (Burpees, Lunges 2=1, Imperial Walkers 2=1, Merkins, Plank Jacks, and Squats). The rule was to stick together for the BLIMPS start at the bottom of the parking deck do 1 round of BLIMPS. Then run to the next landing for 2 BLIMPS. Continue up to the top and back to the bottom for 7 total rounds with ascending reps each time. By the time pax hit 7 rounds, that made 28 reps of each exercise. Back at the parking deck entrance. Stay with your partners for 19 hand-slap merkins, 19 WWII situps with partners holding each others feet, and partner wheelbarrows 19 paces out and 19 paces back.
From there pax ran across the parking lot to the back set of stairs. 19 jump squats then up on flight of stairs. 19 heels to heaven and up to the next flight of stairs. 19 more jump squats and up to the top for 19 Boone crunches on the left and 19 Boone crunches on the right.. From there, run down the parking deck, out the door and over to the Wells Fargo parking lot. Plank up for the 6, cross the street and get back to the start for some Mary. As we were mid-Rosalita Crocodile Dundee rode by on Pee -Wee Herman’s bright red bike mumbling something about a group of men doing Lamaze exercises. We politely but firmly corrected him. We were doing Kegel exercises.
That wrapped up YHC’s first Q for Centurion. Come back in 2 weeks for part 2 of the Hoover Centurion Q extravaganza.
Thanks to Puddin Pop for the take out.
Announcements:
Blood Drive – 10/29. Mighty Mite has the details and like an elephant will remember if you don’t donate blood.
Beer Mile – 10/15. See the #beermile channel on Slack for more information.
Centurion needs Qs. You can signup here or catch Snowflake at a workout.
Thanks for the opportunity to lead.
This was my first time Qing Diesel in a very long time. The weather was a little gloomy but the temps were pleasant. The ground was damp but it was not raining. Everyone was in a good mood and I was excited to be Qing.
Warmup
Walk with bricks in hand
arm raises sides
shoulder presses
forward raises
Shoulder stretches
15 Side Straddle Hop
15 Imperial Squawkers (I have no rhythm and screwed up the counting)
Jimmy Dougans,
Calf stretches
upward and downward dog
15 merkins
THE THANG
10 Burpee Block Jump overs
Murder Bunnies to first line
-Rifle carry back to start
10 alternating block MERKINS
Murder Bunnies to 2nd line
-Rifle carry back to start
20 Thrusters
Murder Bunnies to 3rd line
-Rifle carry back to start
30 Curls
Murder Bunnies to 2nd line
-Rifle carry back to start
40 Chest press (on the ground)
Murder Bunnies to 1st line
-Rifle carry back to start
ABS did this 2 times:
30 LBC’s
15 Heals to Heaven
10 Big Boys
10 Vertical block Windshield Wipers
Rifle carried back to COT to workout with Bricks
100 Tricep Exensions
50 Curls each arm
25 Punches
10 air presses
Did this 2X but second time we halved the Triceps extensions and curls then did 15 punches and 15 presses
We then finished with a JACK WEBB of Merkins and air presses. 1 MERKIN 4 air presses upto 10 Merkins and 40 air presses. I kept hoping time would run out but it did not. We did make it all the way to 40
Announcements: – Turnbuckle is hosting a cornhole tournament sat NOV 6. for Kensington PTO -$50 a team
THE MOLESKIN
This was a pretty tough workout. Everyone pushed themselves and I really enjoyed the workout and the group of guys. Thanks to TB for asking me to Q this about 6 months ago.
Not sure about that title, but we’re going to go with it. 6 pax posted at Meathead yesterday for another humid October morning. Urlacher was going to Q, but then he went out of town on some quail hunting boondoggle, so I picked it up. Trying to mix up my usual auto-generated Spotify playlist, I went for the 00s Rock Anthems. The last two songs were Nickelback and 3 Doors Down, hence the backblast name.
Warm up:
Main Event:
First up is day 2 of the Wolf for 5 sets (1:2 work:rest ratio, which worked out to ~1:00 on/2:00 off):
That was fun!
Easy strength to bring the HR back down:
4 sets of each of the following (perform all sets of each exercise before moving on to the next):
Static holds – :20 double overhead, :20 double rack, :20 double farmer, 1:00 rest x 4
COT: Thanks to Orange Whip for taking us out.
Announcements:
Moldyskine:
The mashers rolled out there yoga matts and there was going to be none of that. I said no running and mayhem said we’re in
the thang: hills and sets of 20,15, 10’s.
bottom line you should have been there, legs were smoked and no running accomplished. Pax showed heart and determination. Fuse cheated and jumped in at the end but I saw he posted elsewhere so…it counts