The weather was great compared to what was expected. A little damp and windy but above freezing at Last Call. Two brave Pax ventured out and had a final workout for the week. As we approached 5:32 DiCCS were given and we were off.
Warmup
Thang
Announcements
YHC had the honor of leading this week’s installment of The Brave. The night before YHC teased a surprise guest and specifically targeted it towards Happy Meal. Time for launch and sure enough the surprise guest, Mary Kay showed. Happy Meal and MK have a whole Felix and Oscar, Odd Couple, dynamic going on so YHC knew their reunion would be entertaining for all. YHC was looking to try and put on old school Brave workout that got the prerequisite 4 miles and a you versus you component, so the night before he advertised that attendees bring their big boy pants. 5:30 hit, the group was properly disclaimed and off we went.
The Thing
Over to the adjoining office park for some warmup of Hillbillies, potato pickers, low slow squats, Mtn Climbers, 6 inches, merkins and SSH. Next phase of the warmup was to run down the office park stretch on the right stopping at every building for 10 merkins. 7 buildings altogether which gave us 70 merkins and had the upper body warmed up. Next we moseyed down Community House to Endhaven which was about a mile. After crossing 485 YHC stopped to let the 6 catch up only to be surprised that there was no 6, everyone was staying together.
At Endhaven Elementary YHC had plans for an AMRAP circuit. The first circuit we did together and then it was every man for himself. Circuit was 25 squats, over to the monkey bars for 10 pull ups, sprint to the benches for 30 dips, book it over to the basketball courts for 10 Carolina Dry Docks each bball goal (3 goals) then finish with a lap around the soccer field. We got about 3-4 total circuits in before YHC called time. True to character Felix errr…Mary Kay got a head start and headed to the next spot and Oscar …I mean Happy Meal peeled off to keep him company.
No time to rest so the group headed to the parking deck behind Cabo Fish Taco. Starting at the bottom level we built a parking deck ladder of core exercises with an exercise at the bottom, run up the ramp backwards then forward at the flat level. At the bottom level we did 10 J’Lo’s run up the ramp backwards, forward to the next ramp. Continued that way up the levles with 20 H2H, 30 Dolly’s and 40 Alabama Elbows before it was time to run down the stairs and jail break to launch.
Moleskin
Good work out there by all. It was a grinder but as Wild Turkey so aptly stated The Brave is always difficult but never impossible. WT is always good for a wise saying or 2 that become SOB sayings (You can’t outrun your diet, The only way to get fast is to run faster, etc.). The AMRAP worked well because we broke into two groups and for the most part guys stayed in groups which allowed for some camaraderie while pushing it. The parking deck ladder had an excessive amount of mumblechatter at first but the 30 Dolly’s and 2nd round of backwards running seemed to quell that a bit. Always enjoy getting after it with this group on Friday mornings.
Announcements
Warmup
Mosey to the bridge and back to circle. SSH, IW, Moroccan Night Clubs, Arm Circles, Mountain Climbers. Stretching – calves, runner’s pose, up/down dogs.
Thang
From circle to rick pile, 15 SSH’s every other tree.
To rock pile, partner up. 120 reps per team of curls, overhead press, tri’s, row’s and chest press. While partner lifts, run to end of road for 10 toe taps and return. Each partner finish with super set of all 5 previous exercises.
Mosey to front parking for 4 corners and middle station.
Corner 1 – Merkins x 15, Bobby Hurley’s x 15
Corner 2 – Big Boys x 15, Squats x 15
Corner 3 – Dry Docks x 15, Speed Skaters x 15
Corner 4 – LBC’s x 15, Plank jacks x 15
Middle – Burpee’s x 3 (after each corner)
Repeat above with corner reps x 10 each.
Mosey around back side of school to entrance road. 15 SSH’s every other tree to COT. Ab’s at COT with protractor, big boys and hammers.
Moleskin
Over 3 miles with plenty of rock reps and corners. Perfect workout prior to shelter-in-place snow/ice weekend.
Announcements:
Set-up & tear-down volunteers needed for Gibbs funeral service today.
Blood drive Saturday 1/22 at Weddington UMC.
Waxtravaganza Part Deux 2/12/22.
Christ closet delivery and folding party weekend of 1/28.
Revamp leadership beyond Qsource. Mad Dog and Zin working on detail…stay tuned
da Vinci was my first encounter with F3 back in February 2020. Heartbreaker Q’d an absolute leg/squat smoker which humbled me as I nearly vomited and could barely walk up a flight of stairs for the next week. Not to mention being bested by men twice my age in nearly ever called exercise. But I digress. Can you believe it’s been 6 years since Mic Check and Tuck launched this thing? I wanted to keep things simple and run with the theme of 6. So we stuck to the good ‘ole BLIMPS format and sprinkled liberally across six pain stations.
The Thang
What you Missed
Announcements
Por Vida
Big Tuna gave the 12-Brave Souls at The Maul a Hill-acious Birthday Workout that should have everyone reaching for the advil the day after. Here’s what happened:
Introduction, Disclaimer & to share the Bad News……It’s the Q’s Birthday [51], so immediately 5-Burpees!
Mosey from the Launch to the side lot next to the theatre for SSH x 15, IW x 15, Merkins x 15, Carolina Dry Docks x 15 and Stretching.
Tempting the Pax with a possible Murder-Horn workout, we took a hard left on Elm and circled back to the Speed-Bumps for a simple Mike Tyson x 10 at each one. (Total 60)
In the back corner-lot we circled up for a round of Lt. Dan’s beginning with 12, then in declining order, 11, 10, 9…. all the way around the circle until we go to 1. (1 Lt. Dan = A Backwards Lunge of each leg plus a Squat)
Next was up the Hill with Merkins x 10 at the top, Repeato x 3.
Long Mosey to the Fountain for some partner work;
200 Calf-Raises & 100 Dips – One partner runs while other does exercise
150 Step-Ups & 100 Dips – Repeato
Head for the Tall Hill behind Firebirds for a once-up & 10-Squats
Mosey a few yards to do some Ab-Work – Heels to Heaven x 10, LBC x 10, Chippy-Cross x 10
Get in Plank Position for Jail-Break back to COT
Final Exercise……1-Burpee!
Moleskin:
The Q was excited to Lead on his 51st Birthday, but he didn’t follow tradition. We started with 5-Burpees and ended with 1-Burpee. The Q isn’t quite over the 50 he logged in last year. I also parted with my usual Murder-Horn workout since Goonie called me out. (Goonie, this was the 3rd Q I’ve stayed off the MH, so I think I’m ready to go back.) The Mike Tyson’s were no fun, but the Lt. Dan’s really did a number on preparing the legs for Hills. All credit for the Lt. Dan’s goes to Mad Dog (Waxhaw), they are quite terrible. A lot of familiar faces, but all good to see. Omnicron is still beasting it and good to see Cold Cuts back. I partnered with ABBA, who I’d only worked out the day before with in Weddington. (He’s punching that ticket on the Passport Challenge.) Anyway, great partnering with ABBA and getting to know him.
There were some announcements that are posted on slack or you can just ask Patent Pending, like I usually do. (Thanks PP!)
DICCS given for 3 PAX
Warm-up
Mosey behind school and fields to cement pad.
Imperial Walkers
Plank, 6″
Mountain climbers
Calf stretch
Mosey to front of school
Side straddle hop
Plank, 6″
Merkins
Runners’ stretch
The Thang
Pick up Posse and head to the graveyard
Loop and at each turn an exercise
15 x Bobby Hurleys
15 x Heals to Heaven
15 x Mike Tysons
15 x Shoulder Taps
Repeat
Mosey down the hill to old school
Partner up (which was easy with 4)
Partner 1 does bear crawl then runs backwards the width of BB court x 2, Partner 2 does dips. 2 rounds
Partner 1 does bear crawl, then runs backwards the width of BB court x 1, Partner 2 does incline merkin, 2 rounds
Web of merkins and big boys…got half way though.
Mosey up hill, back to graveyard. One more round of loop since we had time
10 x Bobby Hurleys
10 x Heals to Heaven
10 x Mike Tysons
10 x Shoulder Taps
Mosey back to COT, 10 merkins to finish.
Great job boys!!!!!!
Announcements
I can only imagine what those people driving by thought when they saw a few headlamps bouncing up and down in the graveyard
Ramp build in Monroe was a success. Thanks Magi and Shopdog for leading the effort
If you haven’t seen a fellow Pax in a while, reach out…they may need your support
CPR training opportunity Saturday 1/22/22, 10am, Five Stones Church
Christ Closet Furniture pickup needs assistance
Please take pictures of all 2nd F and 3rd F events so we can market all that we do
Thanks Posse and Dunkin for asking me to lead and giving me the chance to have my VQ @ Lycan
Surge
Kicked off 2022 at Anvil with a basic old-school beatdown. Nothing fancy. 2ish Miles with lots of bodywork.
Pulled into the lot @ 5:20am giving myself plenty of time. Passed a random car with their lights on, parked in the wrong area of the AO. Maybe a passport challenge PAX? 5:30 rolled around, 6 more PAX showed, but the random car never ejected its driver. Oh well, we’ll run a lap by just to make sure. Lap completed, driver shaken by the presence of 7 men running around his car, but alas, he decided against joining us. Oh well, off we went into the gloom.
The Thang
Mosey our way around to the turf semi-circle.
CoP upon arrival at the semi-circle:
Karaoke and High Knees down the main straight to the grassy knoll for 11’s
WAVE 1: 11s on the Grassy Knoll
Mosey to the “Avenue of Trees”
WAVE 2: BOMBS down the avenue
Mosey over to the gym wall, grab a seat
WAVE 3: Shoulder Work
Mosey back the Avenue of Trees and ran two more sets of B.O.M.B.S. back the other way.
Indian run back to launch.
Mary until time is called
Called time and COT.
Moleskin
Announcements
Upon arrival, a few raindrops were on our windshields. Q and PAX were perplexed as rain was not in the forecast and Q’s weinke had very little plans for under canopy work. That being said, Q checked the radar and advised the fellow PAX….”no worries, the radar shows just a little green dot of precipitation”. Let’s go!
Warmup
Mosey around parking lot. SSH) in cadence x 15, IW in cadence x 15, Merkins x 15, Moroccan Night Clubs x 15, Arm circles & Mountain Climbers in cadence x 15. Stretching – up/down dogs, calves, runner’s pose.
Thang
7-count ladder with plank jacks and dry docks and run from curb line to center island. Green dot spitting just enough to be annoying.
Mosey to middle school patio for step-ups (20), wall air presses in cadence (25), wall air jabs in cadence (25), dips (20) and derkins (10). Rinse and repeat all. Green dot let up while under cover.
Mosey to lower track and rock pile. 3 sets of 20 each of curls & overhead press. Run/jog a lap around track after each set of 20. At opposite corner of rock pile, 10 each squats and 10 each speed-skaters (2 is 1). After 6th lap, super set of 20 curls and 20 overhead press. Green dot sporadically let us know he was still there.
Mosey back to COT and finish with 25 SSH in cadence and Fiji’s / UNC’s infamous fast feet-drop downs. Green dot no where to be found.
Moleskin
8 Pax logged close to 3 miles and plenty of reps while getting (somewhat) wet from that damn green dot. Schnitzel set the fast pace and stayed out in front with his headlamp providing a good beacon of just how far out in front he was….nice work!
Announcements / Closing
Centerfold reminded all to take a look at the “3rd F” component for new years resolutions. Rice-and-beans being a perfect, weekly opportunity. One star shared “API” – Assume Positive Intent. Or in other words, as you talk to others at work and at home, forget about the negative and past mistakes. Open your mind and give others the benefit of the doubt leading into the conversation.
5 bros pulled up in the InVue parking lot (to get a little shelter from the rain) at about 0530, ready to kick off a new year of Swole with a hypertrophy program of High Tide’s design. For details of the program, see here.
After a thorough disclaimer for the pax, we got started with a little warm-up:
With the pax sufficiently warmed up, we moved on to the main event, which consisted of 5 sets of 3 supersets of exercises performed every 2:00. Pax with smaller bells, work for 1:30 and rest for :30, pax with medium sized bells, work for 1:00 and rest for 1:00, pax with large bells or doubles, work for :30 and rest for 1:30. It worked out that most pax did 1 or 2 sets every 2:00, depending on bell size.
Carries – either farmer (if you have doubles) or waiter (alternating halfway for singles) – 90 seconds x 2 with 90 seconds rest between
Mary – 1:20 elbow plank until out of time
Announcements:
Moleskine: