Author Archive Deep Dish

Last call under the lights

7 PAX showed up for Last Call for an under the lights work-out at MRHS.  OK, stadium lights were on for the track team but we claim it was for our benefit.  And the two minute later start time came in handy for those coming in hot, including yours truly.

Mosey around parking lot.  SSH, IW, Moroccan Night Clubs, Wide Circles, Plank.  Stretching – up/down dogs, calves, runner’s pose.  Q was accused of plagiarizing warmup from Tuesday at Bushwood…..no argument.

The Thang

Mosey to MS entrance.  20 steps-ups (10 each leg) run a lap; 20 dips, run a lap; 20 derkins, run a lap.  Repeato but all three exercises in a row (60 reps) and run a lap.

Mosey to globe at entrance.  25 calf raises.

Mosey to student lot for four corners.  2 burpees in the middle and 15 reps of the following at each corner.  Repeato for a total of 2 rounds:

  • Squats
  • Big Boys
  • Dry Docks
  • Speed Skaters

Mosey to east lot for 11-ladder.  Plank jacks and SSH’s with run to center island.

Mosey back to COT.

Moleskin

3+ miles and a complete lap around campus.  BottleCap and Carb Load out in front as usual which is a good push for all.

Announcements / Closing

Das Boot stated Christmas party in December.  No date, so go ahead and “save the date” for all 31 days in anticipation.

Fat Tuesday

10 PAX showed up at Bushwood for a cool and crisp round.  Speaking for myself, a much needed work-out after a food and drink filled weekend and fartsack Monday.

Warmup

Mosey around parking lot.  SSH, IW, Moroccan Night Clubs, Plank & Mountain Climbers.  Stretching – up/down dogs, calves, runner’s pose.

The Thang

Mosey to Marvin Creek entrance.  20 steps-ups (10 each leg) on knee wall.

Mosey to Turkey Hunt cul-de-sac.  Every mail box on left alternate between 10 speedskaters, 5 squats.

Mosey down Groves Edge, 5 merkins at each driveway on right.

At Red Twig Court, run to end for 15 Big Boys.  Repeat.

Mosey back to school and rock pile.  Grab a rock, grab a lane.

  • Curls x 18, run to opposite end of lot for 9 plank jacks.  3-sets total.
  • OH Press x 18, run to opposite end of lot for 9 bomb jacks.  3-sets total.
  • Chest press x 18, run to opposite end of lot for 9 Bobby Hurley’s.  3-sets total.
  • Rifle carry rocks back to pile

Mosey to front bus lot, grab the wall:

  • Air Press (in cadence) x 25
  • Air Jabs (in cadence) x 25

Jail break or Mosey back to COT.

Moleskin

Good work out with close to 3 miles.  Good to have some SE Waxhaw residents / PAX come to the NW side of town.

Announcements / Closing

Take care of yourself in this crazy world but don’t hesitate to help others as well.

One is the loneliest number

Showed up at Homecoming for Week 4 and final IPC of 2021.  Arrived at 6:23 and no one here yet.  Grabbed the coupon, put on the gloves and started to stretch.  6:28 and still no fellow PAX but assumed someone would be coming in hot. 6:30 came and went and now it’s 6:35 and still no one but me.  Do I call it quits?  Call it a day?  Dare start the IPC by myself?  What can go wrong in a dimly lit parking lot, with a cinder block and a workout routine that is meant to be brutal?  I’m here and it’s a beautiful morning so what the hell….let’s go for it.

Gave myself the DICCS (if that’s possible), set the timer for 52:30, put the cell phone in my pocket in case I had to dial an SOS and hit start.

The Thang – MaryAnne’s Mayhem (as scripted by the F3 Greenwood boys):

Exercises are to be done in sets of 25 reps. After completing 25 reps, run to the cone that is 25 yards away and do 3 burpees. After the 3 burpees, run back and continue with exercise.
Exercises
•    200 curls
•    175 squats
•    150 Overhead Press
•    125 Kettlebell Swings
•    100 Merkins
•    75 Thrusters
•    50 Bonnie Blairs (right leg-left leg = 1 rep)
•    25 Blockees

Timer went off at rep 23 of the first set of Bonnie Blairs. So in the actual time limit, completed 848 of the scheduled 900 reps.  But I’m here and surviving (barely) so went ahead and finished the full routine.  Another 7 minutes, 42 seconds…..done!!!!  Although the form police might have had some choice words for my final two sets and overall reps.

Moleskin

For many reasons, not a wise decision to proceed with an IPC solo act.  I could have / should have got back in the truck and went home or joined the PAX at Commitment.  But the IPC is designed and advertised as a “You  vs. You” challenge.  And it came down to just that…”Me vs. Me”.

During the 52 minutes and self-inflicted 7 minutes of OT, I had many thoughts of pausing, quitting and cheating.  But the beauty or insanity of the IPC is to push yourself, mentally and physically.   So I carried on and shared by thoughts with my coupon companion  “Blockie”.  Equivalent to Tom Hanks and “Wilson” from the movie Castaway.  OK, not to that extreme but what else and who else was there to join in on the “fun”.

A man and his dog pulled into the parking lot around 7:15.  Followed by a steady stream of parents and kids around 7:30 for some sporting event at Weddington.  A few odd looks (and I’m sure comments) for this idiot working out by himself in a parking lot but ironically it didn’t bother me a bit.  It actually provided motivation to keep pushing and finish.

I learned a lot this morning throughout this mental and physical challenge.  Two years ago (before joining F3) I would have never dreamed of something this stupid but yet rewarding.  Two years ago my alarm never went off at 5:45 am on a Saturday, 5:00 am on weekdays. Two years ago I didn’t do 9 reps, let alone 900 reps, of anything.

So thank you IPC.  Thank you F3.  It has changed my life at home, at work and overall.  Of the three F’s, my investment in the Fitness aspect has more than paid off.  The Fellowship aspect had broadened my social network as I have truly met and befriended some great men and leaders.  The Faith aspect, as defined by F3 Nation “a belief in something outside oneself” is a work in progress but has grown leaps and bounds.

So in closing and until IPC 2022….Hallelujah!  Holy S#$t!  Where’s the Tylenol!?

Summer gone? Not so fast.

15 PAX showed up at Dromedary for a hump day post.  Humidity was back with a vengeance so reminder that summer in Charlotte has not gone away yet.

Warmup

Mosey around parking lot.  SSH, IW, Moroccan Night Clubs, Plank & Mountain Climbers.  Stretching – up/down dogs, calves, runner’s pose.

The Thang

Entrance road to around globe – Alternate light poles on left with 2 exercises.  10 SSH’s / 5 Bobby Hurley’s .

Mosey to MRMS front entrance courtyard / canopy:

  • Air Press (in cadence) x 20
  • Air Jabs (in cadence) x 20
  • Big Boys x 10
  • LBC’s x 20
  • Heels to Heaven x 15

To the MRMS rear patio.  Whiteboard with exercise routine on display.  Sets/reps consisted of:

  • Dips x 10
  • Step-Ups x 20 (10 each leg)
  • Dry Docks x 10
  • Squats x 10
  • Merkins x 10
  • Speed Skaters x 20 (10 each leg)
  • Plank Jacks x 10
  • Mountain Climbers x 20 (10 each leg)

Run lap around track.  At half way point, 2 Burpees.

Repeat all of the above one more time.  MRMS canopy changed up slightly with PAX calling out ab exercise of choice after arms.  MRMS rear patio changed to 15 reps each, 30 for legs.

Mosey back to MRHS parking lot.  7-Ladder consisting of Mike Tysons & Bomb Jacks.

Mosey back to COT.

Moleskin

Rain held off but work-out and humidity had everyone drenched.

Announcements / Closing

Convergence, IPC and 9/11 event all planned for Saturday.  Stay tuned for more details and logistics.  Prayers for family members of One Star, JWow and Johnny Utah.

Holiday Weekend Warm-Up

Fresh off a week at Lake Anna, VA and a “few” Corona’s, Q was questioning his Wienke before even starting,  But cool temps and low humidity made for a perfect morning to get to work.

Recalculating conducted a one-man Mash.  Kid Rock and Rubbermaid ran the trails.  12 PAX for the post.

Warmup

Mosey to the bridge and back to circle.  SSH, IW,  Moroccan Night Clubs & Mountain Climbers all x 15. Stretching – calf followed by up/down dogs and runner’s stretch.

Thang

Mosey from circle to rock pile stopping at every other tree for 10 SSH’s at each.  On to rock pile for PAX to select rock of their choice.  3 sets of 25 each of curls, overhead press, tri’s and laying chest press.  Run/jog a lap to end of road after each set of 25.  75×4 = 300 reps total with 12 laps in between.

Mosey to front parking lot for 4 corners and burpees in the middle.  Return to the middle after each corner.

Corner 1 – Merkins x 15, Bobby Hurley’s x 15

Corner 2 – Big Boyz 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

Repeat above for second round with corner reps x 10 each.

Ladder-7 consisting of merkins and plank jacks.

Mosey back to COT.  Abs of Big Boyz, Flutters and Heels to Heaven until times up.

Moleskin

Q survived (barely) and all PAX had a good sweat, workout and close to 4 miles to start the holiday weekend off on the right foot.

Announcements:

Service yard / planting work at Five Stones at 8:30.

Monday convergence at Cuthbertson at 6:30 am for “1776 Challenge”.  Bring a coupon if you have one.  Also taking donations for Christ Closet and Rice N Beans.  Carb Load sent out a pre-blast with further details.

Have a safe and enjoyable holiday!!!

Hump Day at Day Break

Warmup

Mosey around parking lot.  SSH) in cadence x 15, IW in cadence x 15, Merkins in cadence x 15, Moroccan Night Clubs x 15  & Mountain Climbers in cadence x 15.  Stretching – up/down dogs, calves.

Thang

11-count ladder with plank jacks and dry docks and run from curb line to center island.

Mosey to middle school patio for step-ups (20), wall air presses in cadence (25), wall air jabs in cadence (25) and dips (20).

Mosey to lower track and rock pile.  3 sets of 20 each of curls, overhead press and chest press.  Run/jog a lap around track after each set of 20.  At opposite corner of rock pile, 10 each squats.

Mosey back to COT and finish with 10 Big Boys and 10 V-ups.

Moleskin

8 Pax and 4 Mashers made up hump day’s dirty dozen.  Close to 3 miles and plenty of reps on a cool, lower humidity day helped get the day off on the right foot.  Good to have Premature back after his recent medical issues.

Announcements / Closing

Saturday Christ Closet in need of help for furniture (in and out) shuffle.  Starts at 8:30 am.

Gimme 5 or 1,050

Same as my last Q at Dromedary with rain in the forecast, Weinke was prepared to utilize the multiple canopies at the Marvin campus and to stay somewhat dry.  Upon arrival, very little rain falling and radar looked clear so ventured around the campus but kept the canopies and amenities in play for some fun (pain).  12 Pax, 2 mashers.

Warmup

Mosey around parking lot.  SSH, IW, Plank.  Stretching – up/down dogs, calves, runner’s pose.

The Thang

Mosey to entrance road.  Multiple stations (9 in total) for 9 different exercises.  At each station, start with exercise #1 for 10 reps.  At each subsequent station, add an exercise and increase reps of subsequent exercises by 5.  Mosey / run between each station and sets.  When all done, total reps = 1,050 and roughly 2.5 miles in between.

  • Merkins x 10
  • Squats x 15
  • Step-Ups x 20 (10 each leg)
  • Speedskaters x 25 (one is one)
  • Dips x 30
  • Mountain Climbers x 35 (one is one)
  • Wall Air Presses x 40
  • SSH x 45
  • Wall Air Jabs x 50

Mosey back to COT.

Moleskin

Modified Weinke for hernia and shoulder issue sufferers (ie today’s Q).  Therefore, lots of legs, no Abs or shoulders.

Announcements / Closing

Saturday folding party at Christ Closet 9:00 am to 1:00 pm.

Monday convergence at Asylum for mental health awareness.  Guest speaker to be in attendance to address subject.

Rice and beans tonight uptown, North Tryon.

 

BB by Proxy

Disclaimer – With Q (Noonan) heading out of town and with my typing fingers at least being healthy, a short and sweet BB by proxy below.

Warm-up:  Side straddle hops, imperial walkers, Moroccan night clubs, merkins, plank jacks, mountain climbers, calf stretch.

Mosey to entrance road for Paul Abduls.  Burpee x 1 at 2nd pole; speed-skaters x 10 at 1st pole back.  Repeat around globe and back to alcove.  Wall work with air presses and jabs.

Mosey to HS front entrance, partner up.  Partner #1 run, partner #2 exercise.  Exercises: Big boyz, Bobby Hurley’s and hand release merkins.  Repeato twice.

Mosey to MS track, grab a rock and same partner.  Partner #1 run a lap with two burpees at midpoint.  Partner #2 exercise.  Exercises:  Curls, OH Press & Tri’s.

Mosey to front lot.  5 squats and each tree to COT.  Finish with 1 minute of heels to heaven at COT.

Announcements:

WTF Trail Run this Saturday at Blackhawk.  Sign-up still open through late this afternoon.  Draft tonight for teams of 3.  +/- 80 participants signed up so far.   Commitment and Homecoming to converge at Blackhawk for 6:30 bootcamp led by Shop Dawg.

Juice on VQ tomorrow at Body Shop.  Schnitzel on Q Friday at Last Call.

Prayers for Johnny Utah’s friend, Nick.

Who’s afraid of Mother Nature?

8 PAX showed up at Dromedary for a hump day post.  Weinke was prepared to utilize the multiple canopies at the Marvin campus and to stay somewhat dry.  Upon arrival, very little rain falling and radar looked clear but decided to stick with the canopy-Weinke anyway.

Warmup

Mosey around parking lot.  SSH, IW, Moroccan Night Clubs, Plank & Mountain Climbers.  Stretching – up/down dogs, calves, runner’s pose.

The Thang

To the MRMS rear patio.  Whiteboard with exercise routine on display.  Sets/reps consisted of:

  • Dips x 10
  • Step-Ups x 20 (10 each leg)
  • Dry Docks x 10
  • Squats x 10
  • Merkins x 10
  • Speed Skaters x 20 (10 each leg)
  • Shoulder Taps x 10
  • Mountain Climbers x 20 (10 each leg)

Mosey to MRMS front entrance courtyard / canopy:

  • Air Press (in cadence) x 20
  • Air Jabs (in cadence) x 20
  • LBC’s x 10
  • Heels to Heaven x 10
  • Flutters x 10
  • Big Boys x 10

Mosey back to rear patio.  Run lap around track.  At half way point, 5 Burpees.

Repeat above two more times.  PAX called out ab exercise of their choice highlighted by Das Boot’s “J-Lo Pickle Pounders” and Honeycombs “Snowangels”.  Final courtyard ab-round included 10 donkey kicks.

Mosey back to MRHS parking lot.  5 squats, 5 merkins at each tree.  5 squats, 5 dry docks at each tree on the return.  Mosey (lap) back to COT.

Moleskin

PAX remained dry (other than sweat) as the rain held off.  Canopies never came into play other than use for a good post.

Announcements / Closing

Q-School this Saturday at Cuthbertson 6:30.  Smuggler on Q tomorrow at The Body Shop.

Rock Hard (& soft) Abs

14 PAX (12 plus 2 Mashers) convened at The Body Shop for warm, mid 40 degree tune up.  Based on the attire and upbeat aura at 5:30 am, you can sense that spring and warmer weather is fast approaching.

Warmup

Mosey around parking lot.  Moroccan Night Clubs, SSH, IW, Plank, Merkins & Mountain Climbers.  Stretching – up/down dogs and calves.

The Thang

To the rock pile.  Partner-up, grab a rock and convene at entrance road near rock pile.  Partner #1 runs to 2nd light pole and does ab exercises while partner #2 does rock exercises.  Switch-off when partner #1 returns.  Sets/reps consisted of:

Shoulder press x AMRAP.  10 LBC’s.

Curls x AMRAP.  10 Heels to Heaven.

Triceps x AMRAP.  10 American Hammers.

Rows x AMRAP.  10 Big Boys.

Audible and rifle carry rock to parking lot for “repeato” of above.  Road becomes too dangerous with early-arrival Rea View staff barreling around the corner for work.

Finished rock and abs.  Line up at back line of parking lot for “11’s” – Run width of parking lot.  Alternate between dry docks and plank jacks at each end.

Superset of 80 rock reps (20 each of above rock exercise) and 40 ab reps (10 each of above ab exercise).  Rifle carry rock back to rock pile.

Mosey around bus lot to COT.

Moleskin

Knee still less than 100% after falling at CSAUP trail run but felt good enough to jump back into the Q saddle.  May wake up tomorrow with a different opinion but what the hell.

Welcome Tim Gray, FNG, AKA “Orchid”.  As a Boston native and Patriots fan, we originally went with “Buc” (see SB LV for details).  Orchid was a post Q suggestion by fellow PAX and has a much better ring and feel to it (Google “Robert Kraft 2019 arrest” for specifics).  Tim is married with 3 kids, lives in Firethorne and enjoys all sports, specifically tennis and golf.  He was recruited by his fellow Firethornians, specifically Smuggler.  Welcome Tim and keep the Firethorne FNG train rolling!

Announcements / Closing

Last Call 6:00 am tomorrow MRHS