Author Archive Deep Dish

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

Belated Last Call. Is there such a thing?

BB is for Last Call on 2/5/21.  Been locked out of F3 website and WordPress.  Thanks to Posse for getting my profile and password credentials fixed.

With the rain falling, had an audible Wienke in hand if needed.  But upon starting at 6:00 am (ok 6:02), Mother Nature cooperated with just light drizzle and therefore stuck to the plan.  Told PAX that there won’t be much running or legs in preparation of Saturday’s CSAUP.

Warmup

Mosey around parking lot.  SSH, IW, Night Clubs, Mountain Climbers.  Stretching – up/down dogs, calves and runners pose.

The Thang

To the rock pile.  PAX proceeded with caution and picking out rock while on the look out for Smugglers “soiled” headband from week prior.  Grab a rock and rifle carry to lower parking lot.  Pick a lane and line up at back line.  Sets/reps consisted of:

Curls x 20, run to mid-point island for squats x 10 and return to back line.  Repeat twice for 60 total rock reps, 30 total leg reps.

Shoulder press x 20, run to mid-point island for lunges x 10 and return to back line.  Repeat twice for 60 total rock reps, 30 total leg reps.

Triceps x 20, run to mid-point island for Bobby Hurley’s x 10 and return to back line.  Repeat twice for 60 total rock reps, 30 total leg reps.

Rows x 20, run to mid-point island for IW’s squats x 10 and return to back line.  Repeat twice for 60 total rock reps, 30 total leg reps.  Focus on form with IW’s to get a good stretch for Saturday’s CSAUP.

Superset of 80 reps (20 each of above for exercises).  Rifle carry rock back to rock pile.

Mosey back to parking lot for “11’s” – Run width of parking lot.  Alternate between dry docks and plank jacks at each end.

Off to COT.

Moleskin

So much for no running / legs….logged +2.5 miles and 120 reps in between rock reps / fun.

Announcements / Closing

Waxhaw World Tour CSAUP February 6, 2021 at 7:00 am to 11:00 am, starting and ending at Watchtower.  Details on all social media platforms.  Waxhaw Tap House will accommodate all PAX with an early opening following the event.  Rest up, hydrate and stretch for those participating.

Costanza Bonanza

Greeted with some new faces (to Commitment that is).  When asked names, a striking young lad said “FNG” but Nails soon called him out as a newer PAX, Costanza.  Costanza explained his displeasure with that name….wrong answer!!!

Warmup

Mosey to the bridge and back to Nesbit circle.  SSH, IW, Night Clubs, Mountain Climbers and repeato SSH x 25.  Stretching – up/down dogs, calves and runners pose.

The Thang

From circle to top of hill (road), alternate between 5 merkins and speed skaters at every other tree.

To the rock pile.  Grab a rock and rifle carry to lower parking lot.  Pick a lane and line up at back line.  Sets/reps consisted of:

Curls x 15, run to each island for squats x 5, monkey humpers x 5 and Bobby Hurley’s x 5 and return to back line.  Repeat twice for 45 total rock reps, 45 total leg reps.

Shoulder press x 15, run to each island for squats x 5, monkey humpers x 5 and Bobby Hurley’s x 5 and return to back line.  Repeat twice for 45 total rock reps, 45 total leg reps.

Triceps x 15, run to each island for squats x 5, monkey humpers x 5 and Bobby Hurley’s x 5 and return to back line.  Repeat twice for 45 total rock reps, 45 total leg reps.

Rows x 15, run to each island for squats x 5, monkey humpers x 5 and Bobby Hurley’s x 5 and return to back line.  Repeat twice for 45 total rock reps, 45 total leg reps.

Mosey to upper parking lot for “11’s” – Run width of parking lot.  Alternate between dry docks and plank jacks at each end.

Return rock at lower lot for superset of 100 reps (25 each of above for exercises).  Rifle carry rock back to rock pile.

From rock pile to PAX parking area, alternate between 5 merkins and speed skaters at every other tree.

PAX in a circle, on your six.  Clock-wise around the circle with PAX calling out ab exercise of choice, 10 reps each.  Somehow merkins became an ab exercise and Ghosted finished us off just in time with 5 burpees.

Our fellow Ruckers – Jingles, TB and Transporter witnessed our circle finale.

Moleskin

Costanza, welcome to Commitment and your forever now etched in stone F3 name!!  The more you dislike the name, the more it sticks.  Despite the name game, Costanza was out in front throughout most of the post only to be pushed and beaten by Ghosted.  Ghosted – hell of a showing today!!!  You’ve come a long way since joining this circus during the IPC.  Wolverine attributed Ghosted’s improvement to posting at Pursuit.  Hmmmm, something for all of us to consider??

Announcements / Closing

Waxhaw F3 2nd blood drive on 1/30/21 at Five Stones.  Sign-up posted on Group Me and Slack.  F2 opportunity at Waxhaw Tap House that afternoon.  All Dryuary members make sure to have your Uber app charged up as alcohol, lesser blood and 30 days of abstinence may (should) play games with your tolerance.

Rice and beans sign-ups throughout the year.

Waxhaw World Tour CSAUP February 6, 2021 at 7:00 am to 11:00 am, starting and ending at Watchtower.  Details on all social media platforms.  Waxhaw Tap House will accommodate all PAX with an early opening following the event.

12 Days (and Reps) of Christmas

Warmup

Mosey around parking lot.  IW (oops I mean SSH) in cadence x 24, IW in cadence x 24, Merkins in cadence x 12 & Mountain Climbers in cadence x 24.  Stretching – up/down dogs, calves.

Thang

Mosey to rock pile for PAX to select coupon of their choice.  Mad Dog showed all of us up with the CMU coupon mysteriously sitting amongst the rocks.  Elf or Q handy work prior to post?   3 sets of 24 each of overhead press, curls, tri’s and chest.  Audible to 12 reps for tri’s and chest for time sake.  Run/jog a lap around lot after each set of 24/12.  At opposite corner of rock pile, 12 each squats and Bobby Hurley’s……alternate each lap.  216 total reps (with audibles) and 12 laps in between.

Mosey to parking lot for burpees.  4 sets of 3 burpees with run from curb line to first stall.  12 burpees total

Mosey back to COT and finish with 12 Big Boys.

Moleskin

Q had to shake off early cobwebs with calling for SSH and performing IW’s.  PAX were cordial and gave Q a break.  Must be true holiday spirit.  No announcement of “12 days / reps” theme so for those who didn’t connect the dots, here you go.

Announcements / Closing

Deep Dish sent out prayer request for Walter Wisniewski.  Walter worked for me right out of school +/- 20 years ago.  Was informed yesterday that Walter died of a massive heart attack in Chicago on Friday.  At 40 years old, way too early to leave this earth but God must have plans.  Reminder (and thanks) to all present about the value of working out and maintaining a healthy life style.

Posts through holidays to start at 6:30.  No posts on Christmas Day.