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:
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:
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:
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
ANNOUNCEMENTS
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
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.
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
ANNOUNCEMENTS
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.
The Thang
MOLE SKIN (gross)
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.
THE THANG
MOLE SKIN
ANNOUNCEMENTS
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:
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:
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.
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:
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.
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.
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.