Author Archive Fuse Box

90’s Rock Party

24 pax came out to partake in a 90’s rock party.  The music was good, but the rocks sucked.

This was my first time Q’ing Dromedary and only my third time at this AO.  Most of the workout was planned via googlemaps which made for some longer runs than I had expected.

 

WARM UP

Disclaimer given as a few pax rolled in on two wheels.  Mosey up the hill towards the school and circle up for:

  • 25 SSH (I decided to do an extra 5 just to piss off Big Ten – who I then realized wasn’t there).
  • 20 T Merkins
  • 12 Mountain Climbers
  • 12 Peter Parkers
  • 12 Parker Peters
  • 20 LBC’s
  • 10 Potato Pickers

THE THANG

Beat the Q to the rocks with burpees on the line.  I ended up beating 4 (by my count) so after getting a lifting rock we did 4 burpees on your own.  Quick audible by Goodfella to go to upper parking lot to spare us a car scramble.  Rock Exercises:

  • Military Press & Hold Ladder.  Military Press staring at 10 going down.  Hold staring and 1 and going up.  10, 9 hold for 1, 8 hold for 2, down to 1 hold for 9.  Got to the end and decided we need another 10 presses to end on.  Not going to lie….my arms felt that one.  Rocks down and move to the right. (Heard some mumble chatter about rock choice at this point.  Apparently some peoples lifting rock choice was the equivalent of a 5 pound pink hand weight (Cough Cough Zinfandel).
  • Squat & Row Ladder.  Squat for 10 Row 1, Squat 9, Row 2……….Squat 1, Row 10.
  • Curls.  10 Full Curls, 10 Bottom Half Curls, 10 Top Half Curls, and 10 Full Curls.
  • Tricep extensions.  With the different rocks this was was hard to do.  I wanted people to go until they burned out…but that would have taken forever with some of the 5 pound rocks out there.   Rocks up and Mosey to the front of the school (My apologies to the Clydesdales….it didn’t look that far on Google Maps)

Partner Up.  Partner 1 does inch worms (no push up) towards the Globe.  Partner 2 runs to the globe and back.  (Again, Q fail here as the globe was a lot farther than I had imagined).  I attempted to modify by placing the speaker on the sidewalk but had Q fail number 2 when I ran back to my partner which was out of range of the speaker.  Some very confused pax returned asking where the speaker was they were modifying to.  My bad.  After everyone got 2 rounds in, I audibled due to time and we mosey’ed past the globe for the next round of work.

Arrows were 5 jump squats.  Crosswalks or speedbumps were 10 Merkins.  Continue around the snake parking lot to middle school entrance.  Dancing bear attempted to skip some merkins.  I called him out (Bread Bowl would be proud).  Another pax asked if it was double (20) merkins at the crosswalk/speed bump combo.  Normally when I Q and get asked these questions I am a real dick and tell them to do the harder of the two….in this case I didn’t know the guy well so I was nice and told him only 10.  As usual, Dasher was leading the charge and I and several Pax were struggling to stay within ear shot.  I had everyone behind me modify to catch up then did a time check and realized we needed to speed up.  I had everyone meet at the middle school just in time to watch Dasher and Nutter Butter finish.  Nice work Gentleman.  Next time I Q I will make sure to bring a 50 pound ruck sack to handicap you.

Goodfella lead us to the buses were we played a quick game of would you rather (insert your favorite inappropriate f3 joke here).  Would you rather:

  • Do a burpee at each bus while your partner runs to the end and back alternating until the end or…..
  • Partner push to the end of the buses.

Surprisingly more people chose burpees.  I would have though it would be the other way around…..or perhaps this AO just pushes hard and doesn’t take the easy way out.  My partner shop dawg gagged on some diesel fumes, but other than that…no casualties.

Quick time check and it was time to go.  Another beat the Q with burpees on the line.  Rockwell attempted to channel foundation and hold me back but it was a weak attempt.  Perhaps he felt how sweaty my shirt was and wised up.  By my count I beat 7……7 burpees on your own.  I heard a lot (I mean a lot) of groans at this point….I wonder why….Oh yeah!!!! 3/4 the group just finished doing a load of burpees….whoops.

2 minutes left for marry.  Posse let us in dead cockroaches (I think he likes that exercise because it resembles his rivals Stadium – gamecocks).  Jinles lead us in protractor…..and we’re done.

MOLE SKIN

  • Good work today by all the pax.  Some people pushing their bodies to the limits today.
  • Good to see Dirty Bird out again.  I imagine with football cranking back up he will be out more for trash talking about Georgia.
  • Shop Dawg working hard and noticeably loosing some LB’s.  Good work.  Thanks for not puking on me.
  • Dancing Bear’s merkin form is improving each week.  He looks less like a wounded cat on the ground and more like a man doing push ups.
  • Good to meet a few of the Dromedary guys that I don’t see at my normal Western union AO’s.
  • I enjoy the Clown car rides back to Briarcrest after workouts.  Lot of trash talking going on in those cars.  Its how I found out Zinfandel’s choice of rock was more of a paper weight than lifting rock.
  • Shake N Bake killing it even with a 3 mile pre run in advance.  Dudes been killing the Pre Runs lately.  I guess he’s trying to get in shape for a late season bathing suit calendar or something.
  • Glad to see two Wolfpackers out there supporting me today in Chicken Little and EHarmoney.  Keep it up guys.
  • Some good comments on the music today.  Glad yall (or some of yall) enjoyed the music selection.  It was extremely awkward carrying that speaker around so I’m glad to hear it was worth it.  It was a tip of the cap to Goodfella who always seems to have a playlist going during his Q’s.  Good or bad, the music helps break up the monotony (or mumble chatter about how slow I am).
  • Thanks to Goodfella for allowing me to Q.  We did a Q trade off with him leading at The Floater recently.  Which speaking of…..If you are interested in leading a workout in downtown waxhaw on Thursdays….get with me or Money Ball.   And with that…..I’m out!

ANNOUNCEMENTS

  • Soft Pretzel gave some of the new guys some insight into the Sandbox charity we have been supporting.  A reminder that they are still looking for Security help for their big prom event which is the Friday of Labor Day weekend.  Also a reminder that they still need volunteers to cut the yard in Indian Land, SC.
  • No hope challenge takers today, but there have been some good ones the last few weeks at the AO’s I attend.  If you need some one to talk to, but don’t want to talk to an entire group, reach out to one of your brothers here in F3.  We all go through things and guys tend to bottle emotions up (me included), but I do think it helps to talk things out sometimes.  I offer my ears to any that need them….and I will even buy the first round of beer.

A Trip To The Playground

15  Men and 2.0’s rolled out to play at the Playground.

 

The Thang:

 

Mosey, Circle up: SSH x 20; 10 Merkins; 15 Potato pickers, 15 imperial walkers

 

Pick a parking lot Rock.  At for serpentine of death, at each speed bump do 10 curls alternating to 5 Merkins when you finish option to steal a rock.  No one tried to steal Frack 10 commandments tablet rock! Return rocks

 

Mosey through the woods to the practice field.  Bear crawl across turf that was soft and manicured to the call we know we are not at Cuthbertson!!!

 

Mosey to the middle school office area.  Partner laps one runs while other does Merkins , squats and LBC’s the runner is the timer.

 

Confused Indian run to the playground at the playground; break into teams of three, Zinfandel some how worked into two teams.   Timer is 10 durkins with feet on swing switch out with dips and LBC’s

 

Much more organized Indian run to the stadium to run the whole set of bleachers.

 

Mosey to the bridge for some Jack webs up to 10 sea pines 40 flutters.

 

Mosey to the side parking lot partner run with dips, run is the timer. Mosey back to the lot finish up with plank

 

 

Moleskin:

 

Good work out with a bit of Mosey Got VQ out of the way before Rubbermaid although he tried to steal the Q a couple of times!!!

 

Had 2 FNG’s to name although Pogo 2.0 wanted to name himself and had some good names in mind different ideas were kicked around but the Pax favorite was on his shirt Show time.  The other FNG was Mitch Newell 23 and many ideas were kicked around maybe a little too long as Frack was getting hungry. The name landed on was Scab as Mitch started working at ESPN around the time of layoffs at ESPN.

 

Announcements:

 

Church on the streets 8/5/18 talk to Bottlecap for detail

 

Bible study at 5 stones Sunday

F3 Scavenger Hunt

26 Pax including a Briarcrest FNG came out to see what the Scavenger hunt was all about.  The wining team was Foundation, Rockwell, Brexit, and Old McDonald.  Apparently age and wisdom trumped young and fast at today’s hunt. (I cant figure out how to post pictures in the BB so I will post on GroupMe).  While some might say they mis-counted reps, I for one think they only cheated slightly more than the rest of the groups.  Good work today guys.

My attempt today was to give us a good workout, while adding some competition to it, and a little bit of trivia.  About halfway through I realized there was more running involved than I had planned for….or maybe that’s because my group chose the wrong answers and had to run more.  Win or lose today, I hope everyone had a good time and enjoyed the change of pace.  Thanks for Foundation to allow me to lead today.  His leadership last Monday with Ultimate Frisbee is what gave me the idea to try something new.

Also, welcome to our new FNG Dancing Bear.  Mark Shaffer is president of the Waxhaw Soccer league and has been involved in soccer his whole life.  Halfway through telling us all about soccer, I noticed he had a grateful dead teddy bear kicking a soccer ball….dancing bear it is!  I especially enjoy the hell that Beckham gives Dancing Bear on Facebook with regards to soccer.  I’ve finally found someone (Beckham) who hates soccer more than I do (sorry Dancing Bear).

The Scavenger hunt is posted below.

 

F3 Scavenger Hunt

Rules

As soon as you are handed this paper the scavenger hunt begins.  Please read through the rules and then turn to page 2 to view your first clue titled Clue # 1.

Because it would be too difficult and time consuming to place clues at various spots around campus, all your clues are contained in this document.  While it would be pretty simple to cheat…..don’t.  Don’t look ahead for correct answers, play the game fairly.  Ultimately, we are here to get a good workout and cheating defeats that purpose.

Other teams will be traveling the same path as you along the way.  I suggest keeping your answers a secret so you don’t give away correct answers to other teams (or perhaps you can intentionally shout out wrong answers?).   There are questions to be answered along the way that if answered incorrectly, will take you on further or harder routes.  Just because you see a team in front of you going a different way, it doesn’t mean they are right.

Phones, especially google, are not allowed.

No matter where you are, when it gets to 6:10 please stop what you are doing and return to the starting parking lot.  I’m attempting to put together a scavenger hunt having no clue how long it will truly take.  I’ve made it longer than likely we can finish so the winning team will be the one who is at the furthest clue as of 6:10.

Because I developed the scavenger, I will not be allowed to answer or help any teams.  I will be traveling with a team but only to get a workout.  Because most people skim directions and don’t completely read them, I am putting in this extra sentence that negates the start below.  Look at the very last page for an easier start than the one on the next page.

START

Clue # 1

In order to start the scavenger hunt, your team must do a combined number of Merkins that equal the following riddle:

The number is 50 more than 100 times 5 minus 300.

Once you have completed the proper number of Merkins, please proceed to the place where Transporter prefers to squat.  Stop at each light pole for 20 Aussie burpees (no push up) per team (not each) on the way there.

 

Clue # 2 – Transporter’s Shed

Once you have made it to Transporter’s shed, please answer as a team this question.  The answer will direct you to an exercise and then your next location.

Which of the following movie character names is not a named Star in the night sky?

Beetle Juice – Do 10 each (on your own) Mike Tyson’s then Run to Baseball Field as a team.  Read clue # 3 only after your team arrives.

Maximus – Do 20 each (one your own) Donkey Kick’s then Run to the wooden bench amphitheater as a team. Read clue # 3 only after your team arrives.

Castor – Do 10 each arm (on your own) balls to the wall shoulder taps then Run to Softball Field as a team. Read clue # 3 only after your team arrives.

Pollux – Do 30 wall sit air presses then Run to Football Field as a team. Read clue # 3 only after your team arrives.

Clue # 3 – (Wooden benches).

If you are not at the wooden benches then you answered incorrectly.  Please proceed to the wooden benches at the Amphitheatre.

Answer for Clue # 2: Beetle Juice (spelled Betelgeuse) is part of the Orion’s belt constellation.  It is the Orange Star in the shoulder region.  Castor and Pollux are from the movie Gone in 60 seconds.  Both are the two brighter stars that make up the twins in the Gemini constellation.  Maximus is not a star and is from the movie Gladiator.

Exercises at wooden bench amphitheater area: 1974 and 1983 were good years in NC State sports (Two Basketball National Championships).  As a team do 83 dips on the wooden bench then bear crawl on the concrete to the picnic tables and do 74 step ups as a team.  Once you are finished, proceed to clue # 4.

 

Clue # 4

Find the parking spot in the football stadium parking lot that equals the following formula:

200-50*0+80+(100-70)

Don’t look at Clue # 5 until you are in the parking spot.

 

 

 

 

 

 

Clue # 5 – Parking spot # 250

PEMDAS – Parenthesis first, then multiplication, then left to right addition & subtraction.

If you are not in parking spot 250, in cadence (4 count) do 25 side straddle hops and then 15 mountain climbers in cadence.  Run to parking spot number 250 once done.

Once you are in parking spot # 250, do 40 LBC’s, 20 Heels to Heaven, 10 side crunches each side, and Protractor starting at 10 degrees, 9, 8, 7, 6, 5, 4, 3, 2, and then 1.

Once you are finished, decide as a team if you want Door number 1, Door number 2, or Door number 3.  Once you have made your decision, move onto Clue # 6.  Choose wisely.

 

 

 

 

 

 

 

 

 

 

 

 

Clue # 6

Door Number 1: Partner Push towards the high school hill.  Try to allow everyone at least two partner pushes before you modify and run.  Go until you are gassed then switch out.  Again, two pushes per person.

Door Number 2: Partner Pull towards the high school hill.  Try to allow everyone at least two partner pulls before you modify and run.  Go until you are gassed then switch out.  Again, two pulls per person.

Door Number 3: Answer this riddle – name an object that you throw away when you need it and retrieve it when you don’t.  If you can’t answer the riddle you must each do a partner push and a partner pull towards the high school hill. (each pax will both partner push and partner pull at least 1 time).  The answer to the riddle can be found at clue # 7.  If you answer correctly, simply run to the hill at the high school.

 

 

 

 

 

 

 

 

 

 

 

Clue # 7 – High School Hill

Answer to door number 3 riddle: A boat anchor.

Once you are at the high school hill, choose one of the songs below and add the digits of the famous phone number together to get a total number.  For example, the phone number 123-4567 would equal 28.  Get it right, do 1 hill run.  Get it wrong or can’t come up with the phone number, do 5 hill runs each.

  • Tommy Tutone – Jenny
  • Wilson Pickett – (The phone number is the song tittle)

The answer can be found in Clue # 8.  Once you have done the hill runs, proceed to the front of the middle school.

 

 

 

 

 

 

 

 

 

 

 

 

 

Clue # 8 – Middle School Benches

Answer:

  • Tommy Tutone – Jenny. 867-5309 = 38
  • Wilson Pickett – (The phone number is the song tittle). 634-5789 = 42

At the front of the Middle School, do the following exercises on your own.

60 foot release squats on the bench, 40 dips, and 20 Derkins.

Once you are finished, answer this last question in order to proceed to the finish line:

Having participated in countless Name-O-Rama’s, you have heard Fuse Box give his age several times….but were you paying attention?  How old is Fuse Box?

Once you have an agreed upon answer from your team, turn to Clue # 9 to see if you are correct.

 

 

 

 

 

 

 

 

 

Clue # 9

Fuse Box is 34.  If you answered correctly, as a team Jail Break back to the finish line (starting parking lot) for your final clue.

If you answered incorrectly, do 34 merkins each.  If you finish early, start taking reps from your teammates to help them out.  Once your team finishes, jail break to the finish line for your final clue.

 

Clue # 10

How many triangles are in the picture below?  Answer correctly and you are done.  Answer incorrectly and as a team, you must run to the rock pile at the bottom of the hill at the third light, do 40 curl presses each and run back to finish line.

 

Image result for triangle riddle

 

Clue # 10 Answer

There are 27 triangles.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Easier Clue # 1

If you have reached this page, congrats…you read the directions.  Instead of doing 250 merkins as a team, you only have to do 50 merkins as a team.  Once completed, head towards Transporters Shed stopping at the light poles on the way to do as a team, 20 aussie burpees (no push up).  That is a team count of 20 p

Oh, you thought this was going to be easy?

I arrive with a strong clown car of 4 from Briarcrest.  Bottle Cap acknowledges the strong Briarcrest presence and starts getting worried.  Up pulls Rubbermaid and Tupperware…numbers are back in Lawson’s favor and Bottle Cap breathes a sigh of relief.

As we are circled up waiting for everyone to arrive, Shop Dawg asks who’s on Q.  I respond that its me and I get an odd reaction from him…..he was happy.  I wasn’t sure whether to take that happiness as a sign that he enjoys my workouts, or a sign that he thinks I’m much easier than others and that he might have an easy workout in store today.  Shop Dawg responded that he didn’t want to take another “flat bellies” workout again.  Fair enough….6:30….time to bring some pain so that I’m not on the easy Q list (Big 10 approved).

WARM UP

Long run around the back of the school to the bench/rock area.  Lots of mumble chatter on the way that there was a short cut.  I wanted to start off with a long run as I knew there wouldn’t be much “running” today, but a lot of movement.

Circle up for disclaimer.  Give disclaimer again as Shop Dawg comes limping in hacking up a lung.  Apparently he did some presanding and forgot to wear a mast for today’s Sandbox pallet project.

30 Side Straddle Hops

20 T Merkins – I caught some grief on my cadence…apparently I was going too fast for some.

10 Potato Pickers

10 count quad stretch on your own each leg.  There was some mumble chatter around this being the excercise that I allowed OYO counting.

THE THANG

Grab a rock and circle up.

  • Military Press – 10 count ladder with a hold (10, 9 and 1 hold, 8 and 2 hold, down to 1 and 9 hold).  Rocks down and move to the right.
  • 40’s Curls – no one got the joke…perhaps I didn’t ever give the punch line, but I thought 40’s curls would be enough for those to get the joke….it wasn’t…apparently this group prefers 12 oz instead of 40 oz curls.  10 Full Curls, rocks down and move to right.  10 bottom half curls, rocks down right. 10 top half curls, rocks down right.  10 full curls for a total of 40…..well we are so close to 50….lets do 10 more full curls.  Rocks down & Partner Up.
  • Partner 1 Up & Over on the bench; Partner 2 triceps press.  Repeat each exercise twice.

Mosey to rails for ladder supines.  I asked everyone to listen for a special count.  Apparently I skipped 8, but no one told me until we were at 4.  That was not the special count.  At 3, 2, and 1 hold the last rep for a 5 second hold.  Pax joked about going back and doing 8, but I was worn out…lets move on.

Lunge walk the bridge and bear crawl to trash can….get to end of bridge…check that, bear craw to concrete pillon.  10 count to catch our breaths before a short mosey to the bleachers.

Partner up again at bleachers.  1 Partner runs bleacher while other partner does an exercise.  Derkins, Dips, Step Ups, Right Leg 1 legged lunge, Left Leg 1 Legged Lunge.  Repeat each excercise twice.  10 total times running the bleacher…..this one wore me out.  Based on the faces of the pax, I don’t think I was the only one.

10 count to catch our breaths followed by a On Your Own count of 40 foot release squats.  At 15 I yelled out a modify of 30, but Bottle Cap shamed me into completing the 40.  I think most of the other pax did as well.  Legs were burning pretty good at this point.  Mosey back towards the school with a pit stop on the way for abs.  30 LBCs in cadence, 20 Heels to heaven, 8 each side side crunches.  Mosey to side parking lot.

Partner up for Partner Pushes.  Lots of groans.  Not sure if its due to man touching or hating the pain this one puts you in.  For me its a great way to get me out of breath in a short distance.  Partner push to the speed bump, flap jack, then run around the loop and repeat for 2 rounds.

Partner Pulls to the end of the parking lot….10 second count and partner pulls again towards front of school.  10 second count.

Beat the Q back to front of school.  For every person I beat, we all do that many burpees.  Some got an early start.  Bottle Cap channeled foundation and got in front of me and hit the breaks….much like a grandma driving in the left lane.  Since some started early and I was slowed down by bottle cap, I decided to cut the corner to at least get 5 burpees in.  I slowed down until I thought there were 5 behind me….nope there were 6.  6 Burpees on your own.  Quick watch check thinking it was 7:30…nope 7:28.  25 LBC’s in cadence.  Then Posse let Dolly’s while i grabbed my phone.  7:30 on the dot.

MOLE SKIN

  • Good work today.  I was worn out at the end.  Hopefully hard enough not to have Shop Dawg excited that I’m on Q again….but probably still not as hard as Half Back’s Q – or as Shop calls them….Flat Bellies (I love that term by the way).
  • Set out to get plenty of upper body rock work in which I believe we succeeded.  I intended to get some legs in as well but not as much as it ended up being.  Southern Belle said he hopes he can walk tomorrow….I’m in agreement….very leg heavy today.
  • Not very far distance wise, but we kept moving.  I figured the Stadium round was going to be tough….and I was right.
  • Good seeing Snoop Dog out today.  First time I’ve met him and I believe his first time being out in quite some time.  I heard 4 years but wasn’t sure if that was an exaggeration or not.  Good work today.
  • Southern Bolt killing it as usual.  Need to get him a VQ soon.  I think he may have some surprises in store for us and its always nice to get the 2.0’s some leadership experience.

ANNOUNCEMENTS

  • Shop Dawg leading a sand box project today.  Good luck to the fine folks that make it out there today to help.
  • I’ve got a special Q planned for Monday.  Scavenger hunt that will require strength of mind and body.  Come out for something a little different – yet still a good workout.

 

Dual Substi-Q Leg Day

I had warned some of my new Briarcrest Pax that they were going to get a certain body part handed to them this morning with Dasher on Q.  When asked how hard I said “well, when we do box jumps he jumps on top of the pick nick table instead of the seat”.  That seamed to be enough to get my point across.  We pull in fairly early at 6:25 to a few pax under the light pole, but no Dasher.  In my head I thought “He must be out getting 10 miles in before hand.  6:29….no Dasher.  A pax asked who’s on Q and I advised of Dasher.  There was an audible grown from several.  We start trying to figure out who will Substi-Q in case Dasher is a no show.  Having heard of the Doc McStuffin beat down on Wednesday mixed with 500 merkins at the Floater, I quickly decided to volunteer so that we could keep the chest workout to a minimum.  Almost in unison Mad Dog also jumped in so it was determined a dual Substi-Q would occur.  6:31…no Dasher…lets go.

WARM UP

Lap around the parking lot to the front of the school.  Car coming in on two wheels.  Could it be Dasher….Mad Dog says no….keep going.

  • 25 Side Straddle Hops
  • 15 Mountain Climbers
  • 15 Peter Parkers
  • 15 Parker Peters
  • 25 LBC’s
  • 15 Mountain Climbers

THE THANG

  • Partner up.  Partner 1 Step Up, Partner 2 run the loop.  200 step ups as a team.  Mary when finished.
  • On your own: 40 foot release squats on a bench, 40 dips.  Mary when finished
  • Partner up.  Partner Inch worm (no merkin) around front middle school loop.  Partner 2 run the loop and come back to relieve your partner.  I had hoped to get 3/4 way around the loop before calling it.  I apparently was a little ambitious on that goal.  We got 1/4 of the way around the loop and I decided it was Mad Dog’s turn.
  • Lt. Dan’s.  Apparently Mad Dog learned something new during his spring vacation to Hilton Head Island.  In a circle, first person does 1 squat and 4 reverse lunges.  To the left second person does 2 squats and 8 lunges (jack webb counting).  Thank God my prayer was answered and at 10 squats Mad Dog audible and we started going back down the ladder.  Paper Jam was next to last with me (Fuse Box) begin the last Pax.   Paper Jam called out a modify (Yay!) to do Bobby Hurley’s instead of squats….wait, that’s not a modify….that’s harder.  So in an attempt to out (Fill in your favorite word here) him, I decided we would jump squat and jump lunge to close out the Lt. Dan’s.  Your welcome everyone.
  • Mosey to starting parking lot for light pole suicides
  • Closed it out with flutters and heels to heaven.

MOLE SKIN

  • Good tag team Q today…though I went over my time allotment.
  • I wanted to make sure we kept moving to get some running in since both Wed and Thursday workouts were low on running.  Surprisingly we ran a lot (a lot in Clydesdale terms) while getting no further than the front of the middle school.
  • I also wanted to keep it leg heavy with so much chest.  I believe that also was accomplished.
  • Good to see Paper Jam out two days in a row with us WUC folks.  I imagine he is a short timer with us doing the Journeyman, but he has been a great addition lately.  Surprised to hear he is 49 in the name-o-rama.  Had him pegged a little younger.
  • Nice back to back showings from Banjo.  The former Cross Fitter has jumped in nicely with the group.  Will be interested to hear his comparisons in workouts and conditioning after he has a few weeks under his belt.  I would assume Crossfit is more weights (obviously since all we have is rocks), but I would suspect we get a better total body workout including more cardio…..I may be wrong.  Either way, I still despise cross fit.  I think it has a higher injury risk than other workouts and the women that do it look like men after a year (I do not apologize to the wives who take cross fit).
  • FNG Might Mo made it out (Beckham’s 2.0).  This is the first pax I have paid to come out.  Lil man has started his own business pressure washing trash cans and other pressure washing jobs.  He made enough money last year to pay is way out to Hawaii to see Pear Harbor so you gotta respect that.  If I remember correct, he has a goal of joining the Navy (I may be mis-remembering but I swear it was the Navy) so we need to get him out to a Saturday workout to meet up with Delta and Popeye.
  • I just recently found out that Akbar got his name from a Star Wars character instead of the Allah Akbar.  I’ve been going on the assumption that F3 was full of savages for 9 months now and had been using that savageness to go hard on my FNG name recommendations.   Whoops!  Good work today Akbar.  Listen out for my kids screaming your name every time we pass your house.  It some how has become a think in our family now…not sure why.
  • Halfway through the beat down I asked Easy Button if I could press him to help me get through the rest of the workout.  I got a half smile out of him before he hit the after burners and left me in his dust.  Good seeing you out and great addition to the group.
  • The rest of you….good job…tired of typing and I’m not calling out 15 pax.

ANNOUNCEMENTS

  • Pray for the 18 year old from 5 Stones who went down with a heart attack in Minnesota earlier this week.  Anvil brought to our attention on Thursday.  No update.  I believe his name was Austin.
  • Shop Dawg is leading a pallet sanding party for the Sand Box next Saturday (July 21st).  Get with Shop for more details.  I believe it will be 3-4 hours of sanding pallets in order to make pallet furniture.

 

What’s That Smell? Clydesdale’s?

Seven Pax made it out for a post fire works workout.  I pulled in on fearing the group might have left without me….nope everyone standing around talking about the loud Boom around 11:00 last night.  Rumor has it that Screech Owl pooled all their fireworks together in one giant fuse and lit them simultaneously (big word for me – impressed?).  I slept through it though its all over our Briarcrest Facebook Page.

I heard Damascus’ story about not planning on coming and not setting an alarm 3 times….apparently he thought it was a good story.  Much like he missed the jokes on Monday – I believe I missed his story.

In my haste to get there in time and get the shovel flag up, apparently I wasn’t very loud when I said “1 minute after, lets go”.  I’m at the stop sign and hear Dough boy behind me “did he say go?”.  Turn around to look over my shoulder and get a laugh at the pax wide eyed fast mosey trying to catch up.  There was some mumble chatter about Q fail or something or other….they were so far back I couldn’t hear them.

Warm Up

Mosey to Dream Chasers, and then another lap around that block.  I warned folks on Group Me that we would be dogging horse turds.  So far so good…none found…..though Horse’s would come into play latter in helping to name this workout.

  • 25 Side Straddle Hops
  • 15 Mountain Climbers
  • 15 Peter Parkers
  • 15 Parker Peters
  • 20 T Merkins (apparently its a formal F3 exercise now – look it up)
  • 12 Potato Pickers

The Thang

  • Beat the Q.  Hot lap around the block.  If all Pax beat me, I do 5 Burpees.  If I beat at least 1 Pax – All Pax do Burpees.  As a cruise past Dough Boy I hear him saying something about the week off killing him today.  Having taken a week and struggle earlier this week from it….I know where he’s coming from.  Amazing what a week off filled with bid dinners and booze will do to you.  Anyways….get back to Dream Chasers to watch the pax do 5 burpees (I beat 2 of them).
  • Two teams (3 and 4 person) do a round of exercises in a relay/progressive transition.  Inch worm relieves legs who then run to relieve chest…  2 Rounds.  It was during these exercises that this workout got its name.   Beckham told me as we were inch worming across the bridge together  “Man, I was about to puke back there.  It smelled like horse piss”.  Well Beckham, there was a 4th of July parade here yesterday….that probably was horse piss.
    • 10 Derkins and 10 Incline Merkins at Big Oak Tree.
    • Inch Worms over the bridge (no push up)
    • 20 foot release squats and 20 step ups at other oak tree
    • Run the loop.
  • Another beat the Q with 10 Burpees on the line.  Light Pole Suicides.  I had Dough Boy beat and felt given a clear straight away I think I could have caught RubbberMaid.  However, at the end my Beat the Q Arch Nemesis decided to rear his ugly head (Sorry Foundation, its an expression…Obvious by your and Deflated Bromance you don’t have an Ugly Head).  So I’m 15 yards from finish line…my weak attempt at a swim move is stifled by a jarring blow from Foundation who runs me into a metal bike rack.  Through my hard breath I look up to see Dough Boy crossing the finish line ahead of me.  While they cheated, I concede and tell the pax I will give them there 10 burpees at Providence Road.  As I Clydesdale moseyed (walked) towards providence catching my breath I heard a sweet voice call out “How about we split the Burpees and we all do 5”.  Was that an angel I just heard?  No, it was Damascus.  5 Burpees on your own.
  • Mosey to short wall past Mary O’Neill’s for more rotational team work.
    • 1 legged step ups
    • Elevated Carolina NC State Dry Docks
    • Run to sign and back (about 50 yards) was the timer.
  • Mosey to Church for Ab work
    • 40 LBC’s
    • 20 Heels Wolfpack’s to Heaven
    • 12 Side Crunches (each side)
    • Protractor with 6 different degrees called out holding 10 seconds each.  It was hear that we learned RubberMaid skipped school the day they taught angle degrees and protractors in school.
    • Pistol LBC’s

MOLE SKIN (gross)

  • Great group of guys out today (but is there every a bad group of guys) pushing hard after consuming many a beer yesterday.
  • Glad to see everyone who showed up had all their fingers intact.
  • Strong work from Foundation going above and beyond on the elevated Carolina Dry Docks.  Damascus may have gone to the higher step too though I was not in a position to see him.
  • Somehow I did what I vowed to never do again – Carolina Dry Docks and Heels to Heaven in the same workout….Man I really hate UNC.  In fact…since they were elevated Carolina Dry Docks, I’m going back through and change it to NC State Dry Docks…they are harder and you can’t cheat like their brethren Carolina Dry Dock.
  • It felt great to finish in front of Dough Boy for a change.  That guy has been beating my butt at workouts all spring and summer.  It did feel good to finish ahead of him.  Though I know it will be short lived and he will be right back to his usual self very soon.
  • Rubber Maid pushed hard today.  His glasses were fogged up so much at the end that they were dripping from the inside.  Good work today.
  • Southern Belle and Beckham beat me in both beat the Q races.  Somehow I bring two guys out and within weeks they are beating me.  Good strong work from you both and glad to see yall are posting often.
  • Damascus had his usual creepy Man Touch Monday comment when Beckham suggested he Q a jujitsu style class someday.
  • I’ve incorporated the beat the Q in the last couple times I’ve Q’ed.  Before I’ve threatened we would have to repeat the exercise; however, today I decided to incorporate small punishments that were open to both the Q and Pax.  I think that worked out much better and pushed everyone harder.  Always looking for that little bit extra motivation and Beat the Q definitely helps get that last little bit out of the gas tank.
  • No announcements – Frack would be happy.

 

A Flag Day Celebration

20 pax made it out to celebrate flag day.  Admittedly, it was my first time celebrating the holiday.  Apparently Xerox and Yeast started early posting a funneling picture on Group Me the night before.  We had two pax roll in late – since they were both nice guys (Posse and Shake N Bake) I decided to wait and gave everyone a quick history lesson as well as the reason for the special counts today: 50 Stars, 13 Stripes, 27th version of the flag.  After several attempts to get the flag in the rocky soil by Posse, I told him to lean it against the fence and lets go…then BAM!  Turn right into Dough Boy.  Happy to admit I kept my feet (no pancake block today Dough Boy!).  Regain my wits in time to see Xerox coming in on two wheels….the late night funnels almost did him in this morning.

 

THE WARM UP

Mosey to the brewery.  Butt Kickers and Punters when we got close.  Quick disclaimer.

  • 50 Side Straddle Hops (around 37 I lost the ability to properly count.  Abacus would have been so disappointed).
  • 13 Mountain Climbers
  • 10 Potato Pickers

THE THANG

  • Reverse Suicides with 13 T Merkins at the lights and 13 Aussi Burpee (no Merkin); or what I call a standard Burpee.  Transporter held strong with proper form Burpees…I didn’t have heart to tell him it was going to be a chest heavy workout.
  • Noah’s Arc: Two at a time inch worm merkins across the bridge (getting an incline, flat, and decline position as you go due to bridge angles).  Jump squats while you wait your turn to go and wait on the 6.  I played a bad joke on the pax telling them we were flap jacking to do it again….after lots of groaning, a few tears, and threats of mutiny;  I let them in on the joke.  Mosey to Mary O’Neils.
  • 5 Short Wall Exercises.  I quickly learned who listens and who doesn’t.  A pax (to remain nameless) asked on three occasions what the count was.  I understand needing help remembering on 1, maybe 2 exercises….but 3????  That guys poor wife must repeat her self constantly at home.  The other thing I chuckle at is when pax asks “Is that per leg or total”.  I can guarantee you if you ask that its going to be the tougher of the two…even if I didn’t mean for it to be.
    • 27 Step Ups
    • 50 Dips
    • 13 One Legged Step up (13 each leg)
    • 13 Carolina Dry Docks with feet on the wall (Posse asked me if it was 13 each arm just to piss me off.  Jokes on you Posse, I laughed instead!)
    • 13 One Legged Lunge (13 each leg)
  • Mosey back to the Church for some beat the Q suicides.  Deflated and Foundation (almost like they talked about it in bed last night) jointly defended and handicapped the Q to allow everyone to beat me.  I was able to bring out some old football spin moves (though ugly, uncoordinated, and slow), swim moves, and and an attempted rip on Deflated.  It was fairly easy getting by him, but unbeknownst to me, that was all part of his plan.  By the time I got to the far light pole, I was wore out from all the extra work.  A short walk to catch my breath and then an attempted sprint to try to beat the 6….then I see Foundation jogging at me with a huge smile on his face.  I conceded and said “lets just lock horns and I will push you”.  Apparently he heard, “lets hug it out and you attempt to pull me to the ground”.  After some awkward maneuvering and hearing things from the Pax that would make a mother blush, I decided that was enough of Beat the Q (or was it).
  • I had previously promised no hill work today.  A quick check of the watch showed we had 10 minutes and I didn’t think we had done quite enough running yet today.  Mosey to bottom of the hill.
  • Backwards lunge backwards up the hill 10 times (Don’t ask me total or each leg) and then do 3 Carolina dry docks facing down hill (harder that way).  Somewhere in all that Transporter heard run backwards up the hill.  Thanks to the pax that were paying attention that straightened him out.  Halfway up the hill I heard some groaning, no wait; that’s a Car call.  Everyone off the road.  Recalculating said something about a parade so I just started waiving at the car (natural reaction I guess).  I was disappointed the person didn’t roll down their window and throw us candy.  My guess is they had no idea what was going on with 20 men on the side of the road at day break waving as they went by.
  • 3 minutes left so I decided we needed one final beat the Q.  Jailbreak to the car.  I begged (some would call it a plead) not to let me beat anyone.  I gave the pax a 5 second head start then off I went.  Towards the bottom of the church I caught up with Dough Boy, then over Dough Boy’s shoulder I see that dreaded grin.  Its Foundation.  “No Hugs”, but it was too late.  Dough Boy came streaking by and Foundation gave me a break.  We jogged it in.
  • Asked Transporter to lead Heels to Heaven while I grabbed my phone.  I jumped in around 20 and messed up the count asking them to keep going to 30….being must older and wiser than I, Transporter said he was going to 27.  Oh yeah, Flat Day, 27th version of the flag.  Yeah, better plan than 30, go to 27.  Transporter “What number did I stop at?”  My bad guys.  Q fail on that one.  Finish up with 27 Heels to Heaven.  Time check 6:15.  Count ’em off.

MOLE SKIN

  • Great work today guys.  One of the bigger groups for the floater.  I wish I could say it was because of my great marketing skills of putting Honey Boo Boo’s mom on Group me to invite everyone, or that everyone was excited about flag day.  In reality, the Journeyman’s Challenge along with 2 FNG’s boosted our numbers today.
  • Welcome Crockett & Tubbs (EH’ed by Mad Dog) and Cobra Kai (Longhorn’s 2.0).
  • Crocket & Tubbs is from Miami (very close to being called Einhorn) so we went with a Miami Vice reference.  Good work from the new guy.  Trust me I know how hard that first workout can be (or any workout for us Clydesdales for that matter).  Way to stay with it and make it through to the end.
  • Cobra Kai is big into martial arts and likes the new Karate Kid series.  Attempts to call him Fox Sports or Poke for Oklahoma State where quickly nixed by his dad.  Good work today young man.
  • Too many guys to call out individually, but good work by everyone on a fairly light run, but heavy exercise intense day.  Sometimes the workout seems great in the head, but getting it out and understandable to the Pax can be challenging.  Thanks for hanging with me.

ANNOUNCEMENTS

  • Loafer Meal Sign Up: www.takethemameal.com/cukc5805.  For those unaware, Loafers appendix burst and he is the Chef of the family.
  • Q School coming up soon.  I honestly zoned out on the date but its on a Saturday coming up soon.  Its near a Panera Bread in Ballentyne?  Get with Posse if you are interested.
  • Shop Dawg and Transporter were mumble chattering about who was going to share their announcement then when I handed them the floor, Shop Dawg got cold feet.  I can only dream that it was something good like free left over beer from the Sand Box party.  I guess we will never know…..

Mumble Chatter Mayhem

I guess the old saying is true (is it really that old?) “You get what you ask for”.  On my last back blast I commented on how the mumble chatter was down that day.  Whether the guys today came out guns blazing intentionally to show me up from my last back blast or not is a mystery.  My guess is, I just gave them plenty of ammo to talk.

 

Warm Up: 

Mosey to lower bus parking lot.  Asked the pax to partner up and start comparing interest to come up with a team name.  I also asked them to be creative- for example, if you both like bourbon, don’t be team bourbon.  Go with something creative like team neat.  Apparently that was all Bottle Cap and Money Ball needed to start the talking.

20 Side Straddle Hops

12 Mountain Climbers

12 Peter Parkers

12 Parker Peters

20 T Merkins

12 Potato Pickers

The Thang

I asked 6 guys to grab rocks (confusion starts right about here) and asked the remaining pax to do burpees until they returned.

Station Work:

  • Curl Press
  • Bench Up and Over (Gave plenty of demonstration on this one – again.  I believe Pax are now intentionally doing it wrong to attempt to get me going.  I remained calm.)
  • Dips
  • In & Outs
  • Derkins
  • Run Bus Loop – also will be our timer

A quote from Bottle Cap a few months ago “I can’t wait to read the backblast so I can see what I was supposed to do”.  So here is what the plan was supposed to be.  After a Q audible and pax that don’t follow directions well, it turned into something else.   The change out of stations was supposed to happen progressively (like the waterfall drinking game if you will – or don’t will; I don’t care).  Starting with the runners you tag out the next group who then tags the next group and so on.  Initially I had though that you would yell your team name as you tagged a team.  However, upon review of the pax ability to follow directions (or some would say the Q’s ability to succinctly provide directions in an understandable fashion) I decided to nix the team names.  So, how could this tagging out go wrong you might ask yourself.  Seams easy enough right?  Well………upon starting the exercise, three pax took off running.  If you are following along…it should have only been 2 pax (1 team) that ran.

“Whoa, whoa, whoa…lets regroup and explain again.  Everyone got it? Ok, good lets get started.  Wait, Dirty Bird – who is your partner…..”

And off went Dough Boy halfway around the bus lot (good speed by the way).   As the first set of runners came in, people started switching before being tagged, others got way into the tagging part of the workout (Damascus and Bottle Cap).  Almost to the point that I worry they troll elementary school play grounds just looking for a good game of tag to jump into.  Towards the end Bottle Cap and Money ball just took off anytime the runners came back saying the heck with the progressive tagging part (which by the way cut down on our work at the end since they were the last run team.  Some may be mad that they lost that extra work…I, however, graciously thank you.)

After 2 rounds of station work we moseyed to the railings for supine ladders.  10, 9, 8…..   At 3, 2, and 1 we held for 5 seconds to get an extra burn in.

Partner Push back to the rocks. Shake N Bake was aggressive out of the gates and ran me up Dough boys (I think) leg.  Sorry Dough Boy.  A less compassionate person would say get off the tracks when the train’s coming through…but not me.

As we returned to the rocks I asked those without rocks I asked to grab one.  Those with rocks – burpees until the 6 is in.  I return to find my partner – Shake N Bake with no rock.  Then I find those with rocks standing around.  Since most here are transplants, maybe its my native southern twang they can’t understand?

Rock work:

  • 21’s that once again turned into 30’s, though the Q improperly explained and at 7 said we are going to 7 (should have said 10) instead of 7 which left everyone udderly confused.  Money Ball made sure to call me out on it.
  • Press Ladder with a hold.  Changing rocks every couple counts – though once again I was accused by Money Ball of changing to the right because the rocks were smaller (He really stepped up his mumble chatter game towards the end).
  • Low Slow Squat ladder (though Shake N Bake questioned the slow part).  Shake N Bake also tried to throw a 4 count in there on me.  I was close to obliging….but I was gassed so we kept going single count to finish it up.

Mosey to the front of the school, Burpees while we wait on the 6.  Bottle Cap was first there but acted like the 6 was already in so he didn’t have to do burpees.  1 minute left so a jail break back to the cars.

 

Mole Skin: 

Judging by the amount of sweat dripping and being rung out of gloves and shirts, it was a good workout.  Even despite the inability of the pax to follow directions of the Q to properly describe the exercise rotations.

Loafer brought out an FNG (Slap Stick) who worked hard today for his first time there.  He is trying to make the Liberty Hockey Team having just completed Lacrosse season at Arkansas.

Shake N Bake worked hard as usual.  He talks to himself and attempts to motivate by calling himself fat boy.  I love it.  I thought about joking with him during the workout, but figured I would leave it for the back blast (or maybe I was too gassed to talk).

The usual suspects turned out some extra mumble chatter today.  Damascus really stepped up his trash talk game today.  I was impressed.  Bottle Cap started strong, but Money Ball gave it hard the last third of the class (That’s what she said?)

Dirty Bird continues to post and put forth a strong effort.  He gets a break for following the rotation as explained, but lets be honest….neither you or Dough Boy understood it….Dough boy was just the unlucky one who ran first.

Chipolte had a good showing today.  I believe one of the few that understood what I was going for.  I though Shake N Bake were on that same wave level too until I saw him rockless.

Mad Dog intentionally flubbed the up and overs and looked over at me with a sheepish grin only a mother could love.  I said my “Woosah’s” (spelling?), took 2 deep breaths, and returned the smile.

Hopefully everyone enjoyed the workout despite my Q’ing inability.  Good group today.  Lots of great commentary.  Good work.

 

Announcements: 

Sandbox Pool Party at Lawson Pool.  June 8th.  8:00-10:00.  Beer and Pizza provided.  $40 per family.  Sign up via sign up genus posted on slack and groupme.

The No Name Workout

In my haste to post a back blast before getting to my Saturday Honey Do’s, I failed to come up with a clever workout name.  After 5 minutes of day dreaming about neighborhood pool moms staring at the computer screen, I went with the very uncreative No Name Workout.

Six pax showed up to see what exactly my guarantee was.  At the end, I think most would agree it was epic, legendary, a beat down, only tough because it was humid.  (If you haven’t noticed by now, I read Foundations recent back blast and figured out how to do a strike through…..it may get excessive during this back blast).

WARM UP

Mosey around school buses and half way up the  parking lot. Warnings, Form Threats, Disclaimer Given.

25 SSH

10 Mountain Climbers

10 Peter Parkers

10 Parker Peters

15 Potato Pickers (Through the hole is not a thing, except in the bedroom)

 

THE THANG

Mosey back towards the school warning the pax along the way that I wanted to try something new and that it would probably suck.

Circle up in the grass for Ladder Merkin down mixed with Ladder Maktar Jai (Spelling?) going up.  With a tip of the cap to Recalculating I did mention it was a version of Catalina Wine Mixer.  So…..9 Merkins & 1 Maktar Jai, 8 Merkins & 2 Maktar Jai…..   Around the 4 Maktar Jai mark, I decided that yes, this exercise did suck as bad as I thought it would.  I gave the pax the audible if they chose to take it to continue on with only Merkins.  4 Pax joined me in that modify, but 2 stayed strong and completed the true ladder.  I expected it out of Dasher because, well he’s dasher;  but I was very impressed with Mad Dog pushing through.  Good work.

Partner up and grab 1 heavy rock per team:

  • Partner 1:  Low Slow Squat with Rock.  Partner 2:  Run Bus Loop.  1 Round
  • Partner 1: Curl.  Partner 2: Up and over on the benches 20 times total.  1 Round.  (After thorough form demonstration that only Doc McStuffins would be proud of, half the pax still did the up an over’s wrong).
  • Partner 1: Press.  Partner 2: 1 legged lunch with back foot on the bench – 10 each leg.  1 Round.

Everyone: 15 Derkins.

Mosey to Railings for Supine Ladder staring at 9 and going to 1.  At 3 I added a 5 second hold at the end of 3, 2, and 1.

Lunge walk across the bridge with a jailbreak up the hill to the short wall.

20 dips, inch worm merkins to the wall, 10 donkey kicks, inch worm push ups to short wall.  2 Rounds total.  I believe Dasher was the only one to complete the two rounds (Surprise, Surprise) before YHC called an audible.

Mosey to the brick pile.

Partner 1: Curls with Elbows rested on belly.  Partner 2: Run down hill, hold fence for 10 low slow jump squats and back up the hill.  2 Rounds.  I gave modification option of taking gravel stairs to stay off the grass.  Finch and Shop Dawg laughed in the face of that modification.  At this point, I was pretty gassed and knew we had plenty of cardio coming so I modified (seems that’s becoming a trend with this workout).

Circle up as a group for brick work.  No specific count, just go until it burns, then put bricks down and continue without bricks until it burns.

  • Tricep kick back
  • 4 count front raise/side raise
  • Reverse Fly

Mosey to trees behind baseball field.  Hills – up and around the tree (Clydesdale modification was just to top of hill).  Tree 1, 3, 5, & 7 were front hill runs while tree 2, 4, and 6 were backwards hill runs.  I gave an extra disclaimer about wet grass, being careful, and modify if you feel unsafe.  When I was done I look up to see Dasher already running back up the hill.  Even with the modification, Dasher was on tree 7 as some of the Clydesdales entered tree 5 with heavy breathing.  I audibled and had everyone stop where they were and meet back at Bricks.

Burn out triceps one last time with 20 tricep kickbacks.  Bricks up and mosey to the bridge.  On the way there I warned Shop Dawg and Southern Belle that they were going to hate me for what I had planned for the final 8 minutes.  Shop Dawg said bring it, so just like the crappy cheer leading movie from the 90’s – I brought it.

Partner Pushes from the bridge to the left side parking lot.  Flap Jacking whenever the pusher gets tired.  I gave my partner Mad Dog the good news that I in fact did remember to brush my teeth this morning since we were going to be in such close quarters.  Unfortunately for me, he failed to do the same.  Mad Dog and I mary’ed with heels to heaven waiting on the 6.  Based on the remaining 4 walking in, I assume that was a beat down of an exercise.

Partner Pull from bottom of parking lot to the cars (at least that was my intention) flap jacking when the puller gets tired.  At the top of the parking lot, most of the pax were spent so I audibled (once again).

Walked for 10 seconds to catch our breaths then did a jail break to the crosswalk to end the class.  Dasher jumped out to an early lead, but apparently he never read the tortoise and the hare book as a kid because in a surprising upset, Shop Dawg brought home the gold.  We may have to incorporate some horse racing odds next time because Shop Dawg could have earned some big money on that win.

MOLE SKIN

A great group of guys came out today.  A smaller group than usual, but quality over quantity today (those that usually come please don’t get offended, that’s a joke).

Very little mumble chatter today to spice up the back blast.  Dasher tried his best to add some lively discussion.  I realized today that all the good talkers are gazels.  Bottle Cap, Money Ball, and Goodfella just to name a few.  I’m beginning to think its not a personality thing (introvert vs extrovert), or an intelligence thing (as obvious with Money Ball going to Tennessee – I’m kidding of course), but I think its a Clydesdale vs Gazel thing.  I think us Clydesdale’s are so winded, that we physically can’t speak or think of anything funny to say.  I will continue to observe this new theory from the back of the pack and try my best to step up my mumble chatter game.

The towel made its appearance again this week.  Actually, I got tired of Recalculating asking about when it was making its return so I decided to bring him out of winter retirement.  I’m beginning to wonder if they (Recalc and my towel) have some weird side relationship that I don’t know about.  Either way, I asked the wife to use bleach when cleaning the towels.

Good work from Southern Belle.  He’s coming along nicely and improving with each post.  Thanks to those that continue to push the new guys and encourage them to keep coming out.

Shop Dawg put in some good work today.  Please take this as a compliment when I say this, but I hope in 20 years I can still post to F3 and keep up as well as you do.  I was shocked as you came flying past me during the final jail break.  Loved that you beat Dasher.

Finch was getting very close to having his Clydesdale card pulled the last couple of workouts.  He was approaching back of the gazel pack territory.  Good work lately Finch.

I thought Southern Belle and I were going to be the first ones there this morning.  As I round the corner into the school I see Mad Dog planting the flag in the ground.  Dude worked his butt off today.  Pushed through the full set of Maktar Jai’s even after I gave a chance for modification.  He even posted while on vacation – impressive.  Glad to have you as a site Q on Saturdays.  You and Popeye make a good team.

In case no one knew, Dasher is fast.  I tried my best to handicap him today, but to no avail.  He also pushed through the full set of Maktar’s.  Good work.

 

Announcements

Third F opportunities:

Sunday 7:00 5 Stones Office building.  Studying the book of John.

Monday evenings @ 7:30 Brooklyn Pizza.  New book starting this week.  Come to get a copy of the book and drink beer with Shop Dawg.

Sandbox Fundraiser Pool Party June 8th @ Lawson Pool.  $40 per family.  Pizza and Beer provided.

 

A Clydesdale Call Out

Sixteen pax showed up for a Saturday morning beat down.  Four pax who have been MIA were called out on GroupMe and sent a personal invitation to join.  One accepted that invitation, though I think he regretted it soon after.

 

Warm Up

Mosey to top of parking lot.  I soon heard what I though was flat foot behind me, quick over the shoulder check, affirmative.

30 SSH

20 Mountain Climbers

10 Peter Parker Push Ups

10 Potato Pickers

Mosey to benches at school and partner up.

Partner 1: Derkins.  Partner 2: Run a Lap.  Transition was going to be a joint squat with your partner holding hands all the way down, but to the ground, then pulling on each other to help back up.  I attempted to demonstrate with Transporter.  It was not going as smoothly as I had hoped and as soon as I heard “why don’t you just kiss him” from the peanut gallery, I decided to change it up.  10 Squats to transition exercises.  2 Rounds.

Partner 1: Bench hop over.  Partner 2: Heels to Heaven.  Transition: 5 Push ups.  Some pax had great form (Cyrus).  Others didn’t quit grasp the up and over (I will leave those nameless but it rhymes with eagle room.) 2 Rounds.

Partner 1: 1 legged lunge on bench.  Partner 2: Run the loop.  No Transition.  2 Rounds.

Mosey to Rocks and grab a heavy lifting rock.

30’s (Curls) 10 bottom half, 10 upper half, 10 full curl.  Made sure to call out those that use the swing of their body to do a curl.  Wasn’t planning on calling anyone out but Bottle Cap stepped up and called himself out.

Military Press Ladder with a hold.  10, 9 + 1 second hold, 8 +2…..

Shoulders were burning so decided to throw in a quick mosey to the speed bump and back before starting next exercise.

Squat Ladder with a hold.  I was getting gassed.  Thanks to Recalculating for stepping in for a quick count while I caught my breath.

Mosey to back of school for Supine Ladder.  I had a quick thought of adding the hold in there, but that it would be too much.

Jailbreak to the short wall.

20 step ups, bear crawl to wall, 10 Mike Tysons, lunge walk back to wall.  Repeat for 3 rounds.  Time check – make that 2 rounds.  Time check again – yeah, we better mosey.

Mosey to Brick pile, wait gate is locked.  Posse said something about moseying around football and baseball fields…um, no.  Mosey back bast tennis courts.

Grab two bricks for shoulder work.  4 count front raise, down, side raise, down.  I think we did 20 of them?  Bricks down and do it again with no bricks.  For those questioning the counting…I just did it until it burned.  No rhyme or reason other than burn factor.

Lean over for reverse fly to work back deltoids.  Again, I think count was around 12, drop bricks and do until it burned.

Stay leaned over for tricept kick back.  12 with bricks.  another 12-15 without bricks.

Mosey through woods to parking lot.

Partner up for partner push (2 rounds), followed by partner pull (1 round).  Some how my partner (Run Flat) was stolen from me.  All good, partnered with Popeye.

T claps to the light pole and then jail break to the finish.

Ran (slowly walked) to get my phone and return to find the pax doing burpees.

Mole Skin

Great work today.  I had intended this to be a Clydesdale friendly workout (meaning less running, more lifting).  That being said, I was wore out by the end and breathing hard.

Thanks to Beltway for accepting the call out and showing up today.

Cyrus has been a great addition to the group.  Some young blood.  This was his 4th workout of the week.

It was good to see Transporter out at a WUC workout.  Always a positive attitude and pushes the rest of us to be our best.

Always enjoy seeing the 2.0’s come out.  Popeye’s boys are getting stronger.  Great to see their stamina improving with each post. (Now if they could just pass that on to their father – hey oh!).

On a related, but side note.  A big group at Coffateria today.  Ran into a recent FNG Wild Thing and his 3 girls.  Transporter went out of his way to introduce himself not only to Wild Thing, but also his girls.  Great to see the welcoming attitude and just general all around good spirit.  Hoping to get Wild Thing back out soon.

Also the power of F3 Networking was shown as we found out Cyrus is a welder currently in between jobs.  Several pax connected with him and potential opportunities/leads they might have.