No that’s not a #FusedIt. I went with the Miller Lite spelling on IPC Lite. At COT last week at Commitment they announced Commitment was staying open opposite of the IPC site and needed Q’s. I joked that if asked I would just run a second IPC. Little did I know I would be tested so soon when both JWoww and Popeye reach out mid week looking for a Q.
6 guys in the lot when the watch struck 6:30. We would pick up another 3 along the way.
Off we go with a mosey up the hill past the Elementary school to the main road. As we reach the top, we see Rudy pulling in on two wheels. Some Jimmy Duggans to allow Rudy time to park. Run back down the hill with Chainsaw audibly contemplating if once we get Rudy will we have to go back up the hill. That’s an affirmative. Lucky for us, Rudy was booking and was north of the Elementary School by the time we caught up with him and we turned back up the hill. I granted the pax a second breather with some calf stretches. Mosey backways to the school through the bus lot and to the front entrance.
IPC Lite. Partner up.
Ended with most everyone doing 125 merkins and 2.9 miles with 30 minutes left to go in the workout. Yikes, we are damn near a 6 mile pace. Lets slow this thing down.
Mosey to Bus Parking lot for station work. Same Partners. Stations were:
We did 3 rounds.
Mosey to the rock pile (the long way). Everyone grab a rock for a partnered version of make it stop (trademark Chastain). Partners to split 150 curls and 150 tricep extensions. 1 partner starts with curls while the other starts with extensions. Once one partner stops or needs a break, you switch exercises and pick up where the other one left off on counting. It was a crowd pleaser.
Rocks up and mosey to COT. Arrived with less than a minute left so we finished up with 16 low slow squats.
When: Sunday, October 3rd. 4:00 – 6:30 (Floating)
Where: Five Stones Church Parking Lot
Why: Because we need more 2nd F
Who: All F3 Pax and their families – yes 2.0’s and M’s included.
I’ve been wrestling with how to get us back (yes back) to being a close knit region. Our expansion has been great but it’s been at the sacrifice of our 2nd F. So with that, I bring you what I hope will become an annual tradition – a Fall Family Cookout. This is a chance for not only fellowship among pax, but the entire family. You M can finally come see what a Posse is. Your 2.0’s can come see what Bottle Cap’s tennis arms really look like. And we can all verify that Twinkle Toes does in fact have a wife and its just his F3 name that is effeminate.
So what can you expect? Well if I can pull together what’s in my head, there will be:
How can you help you ask? Awesome, because I’m going to need a lot of help to make this work. I need:
A sign up genius will go out later this week, but don’t wait to come find me if you want to help. We will also need a rough count for food purposes so be on the lookout for a calendar invite in Group Me later this week as well.
I hope this excites the pax as much as it does me. I hope this is a well attended event. Be on the look out for more details soon, but go ahead and start spreading the word!
I’ve had a Chiseled workout in my head for awhile. Something that combined cardio and weights. Enough weights that you were begging for cardio for a break and then halfway through cardio you were looking forward to getting back to weights. I had a line of stations laid out with staggered runs. Then Chastain has his Q where he laid the stations out in a circle instead of a line, and the run was a lap around the stations. Hmm, that’s actually a much better way of doing it. I think I’ll steal it and make it better – and by better I mean I took out those god awful hair burners.
Arrived early to lay out gear. 9 stations in total. (Thanks for the assist Tuck and Roll – who after several times of me saying I’m good, finally wore me down enough that I obliged and allowed him to help. Why are men so stubborn – and I’m talking about me not allowing someone to help me).
As pax arrived I started getting the jitters of pax to station counting. The tough thing is about stations is you never know how many pax there will be so you have to be nimble enough to add or remove stations on the fly depending on pax count. Luckily for me today we had 9 stations and 17 pax so almost the perfect number needed (for those that are not strong in math like me, there was one station that had just 1 pax – me).
Lap around Mount Chiseled and circle up for:
Partner up as we mosey to the first station. I give out directions. Fire Hose is our timer. 1 partner runs hose around half the loop then switches and the other partner finishes the run. That transition of the fire hose between partners also switches partners at the other stations. Station work was:
After I finished the first station I realized I forgot to tell everyone we must run a full lap to the next station. Lots of confused faces as I ran past guys starting to lift yelling “Run a Lap”. We got it worked out.
There was about 5 minutes left after we did one round so I asked everyone to bring their gear to the back of my car. Circled up for Thunderstruck while catching hell from Rockwell for taking his “thing”. I didn’t realize he started, I thought I did (hands up confused emoji along with who gives a crap emoji – all love Rockwell). I’m not sure how Rockwell’s version goes, but on mine we do mountain climbers until we hear thunder and then you do a merkin. Somewhere in the song there is a long instrumental in which we did air presses. Roughly 33 Merkins, a minute of air presses, and lots of mountain climbers. Song ended towards the back end of 6:15.
Lets play some BBall. I’ve heard several pax talk about wanting to get up some pick up games. One went so far as to asking why we didn’t have a basketball AO. So while struggling to figure out what to do, and with help from a Mona Lisa VQ, I decided to do a trial run on a Waxhaw Basketball F3 AO.
5:30 and the crowd is light. I know two pax are on the way…should I wait..Nah. We roll out.
Indian Run with the basketball to the picnic tables behind the middle school cafeteria. Neither Drive By or Xerox quite ever put this together (Carry basketball to the front, drop it, and person in the back sprints to grab it and carry to the front). Between the middle guy grabbing the ball
and guys running the wrong way
I decided to call a Deadwood Audible and just run there. As we rounded the corner I see By Pass and his 2.0 hop out of the car and start sprinting our way So I decided to quickly find what little shade I could and wait for them to join us.
Wall Calf Stretch
And run to picnic tables.
15 Step Ups
Repeat 3 times. Order of finish would determine teams.
First teams ended up being Drive By, Xerox, and Check Four vs By Pass and I. We ran full court the first game which proved to be too much for Drive By’s calf. Xerox shoulder also forced him to both shoot and rebound one handed – which was pretty funny to watch. With two former High School Bench warmers vs bad calf, bad shoulder, and a 9 year old, it was a quick game.
Quick (2 minute) break in the shade while we redrew teams. Xerox was the unlucky man to join me. Second game was decided to be half court which allowed us to add in the 3 point line. When down by 4 with 3 minutes to go, the competitive juices started flowing in me and I may have sent a 9 year olds lay up 4 rows deep.
A 3 pointer and a quick 2 by Xerox had us back in striking distance. Not to be out done, By Pass drained a three
and his 2.0 Check Mate got revenge on me scoring the last basket as the clock hit 0:00.
5 Minutes left so we started heading back to COT stopping to allow pax to call exercises along the way. Drive by called 15 LBC’s, as soon as my back hit the ground I said “NOPE! Recover!”
And we were up moseying again. Found a bench for dips. Stopped again for Bobby Hurley’s. And found a good shade tree to finally let Drive By enjoy those LBC’s without getting 1st degree burns on our back. COT just in time.
10 guys came out in the swamp to sweat. I teased that we would find some open gates. I arrived early to confirm said gates were open (and they were). DiCCS. Lets Go.
Lap around the front on the school. Grab a straggler along the way. Circle up for:
Mosey halfway up the entrance hill and team up into groups of three for a Grinder on the hill. Dealers choice at the top of the hill between squats and LBC’s. Runner in between. Inch Worm Merkins starting at the bottom of the hill and going up the hill with the caveat that the further you went up the hill, the less you then had to run. Three rounds. Recover at the top of the hill.
Mosey down Deal road towards the gravel athletic fields back entrance. Stop at the gate for 20 fence squat jumps. Some confusion as to if I said 20 or 25. I must have been in a good mood as I kept the count at 20 after being asked twice if it was 25.
Mosey to the brick pile and partner up. Called out three teams to grab the bigger bricks. Partners shared 100 each of front raise, side raise, reverse fly, and overhead press while the other partner ran to the lower gate and back. Due to time I audibled the side raises and reverse fly’s to 75. We didn’t have time to get to the over head presses.
Mosey back towards COT with collection exercises along the way including squats and LBC’s.
Arrive to COT with 45 seconds to spare – gas pumpers until time (Mad dog took the gas pumper a little too literally).
5 Pax, 2 2.0’s, and 2 dogs for just shy of 3 miles on the Champion Forest trails. Bunnies were chased, dogs were walked, bikes were ridden, and conversations were had.
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.
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).
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.
I hate when guys sign up to Q on their birthday and then subject the whole group to their birthday burpees. I don’t want to do burpees just because its your birthday. That’s stupid. Anyways, now that that’s off my chest.
Extra long DiCCS for our FNG – Gabriel Blunt from Briarcrest.
Mosey to parking lot past Rudy’s Poop Palace. Jimmy Duggan waiting on the 6 then 10 more Burpees.
Mosey to the traffic circle. Calf stretch waiting on the 6 then a downward dog. 10 more burpees.
Mosey to football parking lot for a Star Fish. (Yeah, thats right. Dispite Zin’s best effort to be more like his whetstone Hooch and make all things sexual, this is known as a Star Fish).
5 jump squats in the middle. Outside exercises were:
Gather the 6 in and then repeat with 10 reps on the outside and 10 jump squats in the middle. Legs are nice and loose now. Mosey towards the middle of the two traffic circles getting into groups of 3 as you run.
Grinder: Exercises on the ends with a runner in between. On one end partners split 150 Ranger Merkins and 150 Wide Arm Merkins. On the other end partners split 200 LBC’s and 200 Gas Pumpers.
Mosey to back to Rudy’s Poop Palace.
1 Burpee per light back to COT. There were 8 lights. (Mad Dog pushed hard just so he could arrive before me and call have a nice day for the final 30 seconds. Veteran move).
We walked for an hour. Though not as far as usual. We blame NC, Brexit’s dog, who decided to mark her spot every third mail box. Brexit was beast mode pushing three kids in a stroller with a ruck pack on. Posse got tears thinking of the good ole days (kids in strollers). I made walking a dog with a pink leash look good (no surprises there). Radar was ever free of the early morning cow lick. Lots of second F. I kept my inappropriate jokes to a minimum around the kids, even as brexit kept unknowingly lobbing softball after softball at me (who describes their trails as thin and lacking, seriously). Enjoy the rest of your Sunday.
I’m approaching 4 years in F3 and my daughter had been wanting to join me at F3 workouts for awhile. I gave her a shot at a Clyent Dinner led by Zinfandel about a year and a half ago. She hung for the first 10 minutes then quickly fell off. Luckily we had the M close by just in case and she swooped in for the rescue. Fast forward to this late winter/early spring my daughter started seeing more and more kids in the family photo at the Appetizer and wanted to give it another try (See, FOMO works!). So we started going…and she loved it. Maybe it was because Rae View is a smaller campus….or maybe because at the time there were tons of 2.0’s….whatever it was…she was hooked. After I lead at workout there, she told me on the way home she wanted to lead the warm up portion next time I led one. I made a deal with her that she plan out an entire Q, and if she got stuck, scared, or was just done…she could throw it over to me. Well…then Softball season hit and derailed our plans for about 5 months….but alas, with softball season over and C3P0 calling for a Q, we jumped at the opportunity. My daughter quickly went into planning mode…I reviewed the winkie and only gave her two pieces of criticism ….its not long enough, and there’s too many burpees. She adjusted…and here we go.
DiCCS give by me (we forgot to review that part. D’oh!).
Mosey to the grass.
Mosey back to the front of the school for three rounds of:
Now that we are all completely exhausted (and drenched) we moseyed to the basketball courts where two balls were waiting for us. Split up into teams: kids vs Dads. Dads take a hot lap while kids try and score as many points as they can with a standard basketball. Flip flop once dads return with dads trying to score except they are using a 20 pound medicine ball. Loser does the point difference in burpees. Results were:
Kids did 5 burpees
Kids did 1 Burpess
Dads did 4 burpees (I might have sandbagged us to allow the kids a win)
Short Mosey to swings. Dads do swing supines while kids do 50 LBCS. Switch until everyone has gone 3 rounds each.
Back to the basketball courts for suicides for the dads while kids try and score (with dads blocking shots and stealing balls as we pass).
Mosey to Rock Pile for Simon Says with Rocks. Burpee penalty if you do something Simon doesn’t say. There were Curls, Presses, Squats, and Tricep extensions mixed in.
Short mosey back to COT where the kids took turns leading us in excercises. Big Boys, Heels to Heaven, Freddy Mercury’s, Calf Stretch (thank you Mona Lisa), SSH’s, LBC, Lunges, and Big Boys again. 6:15…We’re Done!