11 PAX made it out on a lovely Sat. morning so they could better justify their choice later on that day to make poor eating and drinking decisions.
Warm up:
Mosey with disclaimer towards practice field, stop along the way for SSH 25x IC, merkins 10 IC;
The Thang:
Pyramid to get the shoulders warmed up; Maktar Ndiaye x5 IC, Peter Parkers x10 IC , Mountain Climbers x15 IC, plank jacks x20 IC, 25 second elbow plank hold; then back down again
to field-
Bear Crawl 10 yards, 10 merkins, then sprint 10 yards, 10 squats. repeat through far side end zone. Ends up being 60 merkins and 60 squats. Mary while waiting for the six.
Maktar NDiaye x15 IC just because the PAX asked for it
At elementary school wall: 15 Mike Tysons, 5 burpees, run to end of lot and back; then 10 Mike Tysons, 5 burpees, run; then 5 Mike Tysons, 5 burpees, run, More Mary while waiting
To playground: pair up P1 run to wall and complete 10 donkey kicks, P2 does the following, then switch: 1-supines under swings, 2-swerkins
Each exercise was completed 3x; Jump Squats while waiting for the 6
Mosey to benches-13 benches, alternate 10 dips, 10 derkins through all until finished; Mary while we wait
Mosey to the path near the baseball fields-at each lightpole up and back, 10 jump tuck knee slaps -total 70 -Pick up 6 or jump squats while waiting;
20 step up/jump ups at the flagpole
Mosey back to start, frog jump over bridge along the way
1 MOM, then Merkins x10 IC, wide arm merkins x10 IC, Diamond merkins x10 IC;
DONE!
Moleskin:
Fine group of guys as always. Mumblechatter was good. The recycled workout worked out well. Grass wasn’t wet. 2.8 miles. Elementary school rocks. Still love the swings. Track was closed, #lucky. Not a Christmas themed workout. No terrible West UC music on my watch. Transporter turned into Doc, aka form policia. Coffeeteria was on point with good fellowship. All in all a great morning.
Thanks to the PAX for sticking with it despite me being in the process of losing my voice. Until next time.
Announcements:
Joe Davis Run 1/6
Fartsacker Posse hinted the night before that YHC may be venturing to Watchtower’s original stomping grounds for a little old school fun.
So to not disappoint the 6 PAX that showed up to better themselves, that is what we did.
Warm up:
Mosey with disclaimer to concession area: SSH x 15, Merkins x 10 IC, Maktar Ndiayes x 10 IC, Plank Jacks x 15 IC, Mountain climbers x 20 IC, 25 sec elbow plank hold
The Thang:
to track- 1 lap, at each corner 10 hand release merkins, total 40 — plank work while we wait
On way to elementary school: 20 jump ups at flag pole
At school wall: 5 donkey kicks, hold feet on wall for 5 seconds, 10 donkey kicks, hold for 10 seconds, etc. up to 20
To playground: pair up P1 run to end of parking lot and back, P2 does the following, then switch: 1-dual swing merkins 2-swerkins 3-pull ups under swings
Each exercise was completed 2x
Mary while waiting for the six-Heels to Heaven x 20 IC, Dolly x 20 IC, American Hammer x 20 IC
Mosey to some random hill-path near the baseball fields-at each lightpole up and back, 10 jump knee slappers (technical term) -total 70
10- 6 count burpees before moving on.
Heading home-stop for pulse merkins 8 x IC, wide arm merkins x 10 IC, diamond merkins x 8 IC
20 jump ups back at concession stand
Jailbreak back to front, some more Mary?
Moleskin:
The PAX all brought it today. We tracked about 2.7 miles, a good amount as we were constantly moving with a very fast Mosey throughout. For most of us that post at Cuthbertson or Marvin Ridge, this is really the only facility where we can actually use playground equipment and have some fun trying some different exercises. I think the PAX enjoyed the change of scenery. Although there is much to do at the HS, adding some of the elements from the ES was a good change of pace.
Thanks for the honor to lead these men.
Announcements:
Thursday-plan is to meet at 5:30 at the Waxhaw Watertower. New possible site to check out.
Friday-2 year anniversary of Impromptu. Some pet Dr. from Meck is Q’ing
Christmas party-12/16, link has been provided. See Slack and Groupme to sign up
Thanks to Doughboy for taking us out in prayer
Sort of. It’s part of the disclaimer (solid disclaimer given of course), but since the PAX wanted to work hard, no modifications were needed on this beautiful morning. Truthfully, I was just listening to this song in the car and couldn’t come up with a creative title.
Also, Frack literally begged me to write this because there is nothing that gives him greater satisfaction then reading backblasts and reminiscing over his workouts.
Warm Up:
Mosey through the parking lot and to the refreshment area
IC: SSH x 20, Plank jacks x 20, Peter Parker x 20, Elbow Plank until tired, Merkins x 10
The Thang:
—On the football field:
Bear Crawl 10 yards, 10 merkins, then sprint 10 yards, 10 squats. repeat through far side end zone. Ended up being 60 merkins and 60 squats. Mary while waiting for the six.
—Move to the old Watchtower stomping grounds; wall sit with 50 air presses to catch our breath.
Next: 15 donkey kicks, 15 jump squats, run out to cones and back; Repeat with 10 each and then 5. Mary while we wait.
—Run to the Elementary Playground
in threes; one partner does pull ups, one runs to end of parking lot and back and one does Watchtower Swerkins (push ups on swings) (Turtle!). Rotate until each partner does each exercise 3 times.
–Continue mosey, stop at benches and complete 40 dips, 20 step ups.
–Mosey to entrance. Run up street, 5 jump tucks at each cone/streetlight, up and back. Total 60.
At overhang:
–Pyramid-5 burpees, 10 merkins, 15 plank jacks, 20 mountain climbers, 25 sec elbow plank; then back down
–Mosey to large bleachers; all the way across; total 10? aisles up and down
Mary/plank work while waiting for the six
Run to start; 2 MOM to end.
Moleskin:
It was good to see everyone pushing themselves out there this morning. The bleachers at the end were rough. Not overly far with a little less than 3 miles, but we were constantly moving.
Somehow, Shampoodle broke free from the Lawson clown car to make it out solo. I won’t tell BC and MB if you won’t.
Beltway escaped pulling an Orville in the first 15 min and recovered nicely, finishing strong.
Kilo working hard to make weight, sorry we didn’t lift really heavy things. Fuse Box, as always, rocking the Linus towel like a boss and much improved from his FNG days.
Posse, Gatorcub, Big Tuna, solid as usual. Actually more than solid, these guys are all getting sneaky fast.
And Frack was leading the pack in every exercise, never complained once and stated that this was the best Q he has ever been to.
COT:
Insane Inflatable 5k; 11/4/17; see Posse for details; other F3 events coming up as well, see Posse again for details
Gatorcub took us out
(The Skankin’ Pickle version of this song, not the Kriss Kross version)
21 PAX came out for a nice cool morning stroll at the Cuthbertson campus. During the pre run with Dasher and Goodfella, I noticed that the track was open. Since it is usually never open, my brain was working overtime to try and figure out what to do. Much to Dasher’s chagrin, I went with the plan already drawn up and did not use the track. Bottlecap does have to work on his tennis arms after all.
Warm Up:
Mosey through the parking lots, Disclaimer provided
All IC: SSH x 15, MC x 15, Plank jacks x 15, Merkins x15, 6 inch Plank jacks x 15
The Thang:
Mosey to the path that leads to Transporter’s Home Away from Home.
At each light, complete starfish. Begin with 3 and increase at each light by 3. Made it to 15 of each before completing some plank work before and after the 6 (plus 20 Makhtar Ndiaye)
at rock pile, grab a rock
Curls x15 IC, Rock presses x 15 IC, rock squats x15 IC. Then run to designated area on path: Merkins x5 IC, jump squats x5 IC, burpees x5
Repeat 2 more times with rock work x 10IC and x5 IC and non rock work x10 IC and x15 IC
Rock flutters while waiting for the 6
Partner work-100 Thrusters total while partner runs to light pole and back
Place rock back, heels to heaven x25 IC and mosey to high school. Stop along the way for some more plank work, which included arms and leg variations, plus 6 inch plank jacks x10IC
at high school, line up; At every parking line, 5 merkins, then back to start (25 total). Dolly x15
4 minutes left, go as fast as you can back to the start. No time for more Mary.
Moleskin:
Admittedly, I was 1-2 minutes late getting back at the end of the workout. A lot of Mumblechatter about that for some reason #notaqfail #burnedanextra20calories. Didn’t even have time to get my phone before the nameorama began. Yet today for some reason (was it really the extra time), the 21 PAX that came out broke the record for quickest AO exit. Literally 1 minute after Moneyball so graciously took us out in prayer, the sounds of tires squealing and engines roaring were gone and there stood 5 of us, confused by what just happened
I thought none of the PAX even work on Friday, judging by the GroupMe activity. Plus, 90% of you live across the street.
Therefore, it must be those precious creatures we call our children and the rush to get them on the bus. Aren’t the busses always late anyways? But even if that was not the reason, it works with the post/song title so I’m keeping it as the excuse. And hopefully nobody’s child really did miss the bus.
Once again, great work by the PAX today. Very little separation and everyone was doing well at keeping up with the pace. Good to see Akbar show up again, keep coming out it will get easier. To those that have recently started coming out regularly, keep working hard and if not already, you will soon notice a definite difference in your fitness level.
Since I went off of memory, it looks as though I missed one of the PAX in attendance. #youknowwhoyouare
Announcements:
Ole MacDonald has his grass fed, organic, free range, healthy, strong, Grade A++ rated, and well cared for chicken eggs for sale
Susan Komen Race -10/7/17 -sign up links sent out via GroupMe, Slack, Facebook, etc.
Once again, a new milestone was reached in the monthly Impromptu AMRAP challenge. A record 25 PAX, of which 7 were new to the challenge, wanted to take their shot at the best of what Cuthbertson HS has to offer.
Warm Up to the starting line:
Along the way — IC: SSH x 20,MC x 15, Plank Jacks x 15, Imperial Squawkers x10
The Thang:
AMRAP challenge. Consists of about a 1/2 mile lap with 7 exercise stations along the route. 30 minutes to complete as many laps as possible. Stations included:
Merkins x 20
Dips x 20
Box Jumps x 20
WWII sit-ups x 20
Curl to Press x 20
Supines x 20
Burpees x # of laps completed
After 30 mins, we gathered up the PAX and headed back (the long way I may add) to get to the COT.
| PAX | April* | May | June | July | August | Stations | |
| Goodfella | 3.5 | 5.2 | 5.2 | 5.4 | 1 | Merkins | |
| Dasher | 4.5 | 4.6 | 5.1 | 2 | Dips | ||
| Doc McStuffins | 3.4 | 4.6 | 3 | Box Jumps | |||
| Foundation | 3.4 | 4.4 | 4.4 | 4.5 | 4 | Sit-Ups | |
| Hollywood | 3.5 | 4.6 | 4.5 | 4.5 | 5 | Rocks | |
| The Abacus | 4.5 | 6 | Supines | ||||
| Moneyball | 3.1 | 3.3 | 3.3 | 4.4 | 7 | Burpees | |
| Rockwell | 3.2 | 4.1 | 4.1 | 4.0 | 4.1 | ||
| Brexit | 3.3 | 4.0 | |||||
| Hooch | 3.3 | 4.0 | |||||
| Recalculating | 3.3 | 3.4 | 4.0 | ||||
| Big Ten | 4.0 | ||||||
| Foley | 3.3 | 4.1 | 4.0 | ||||
| Duck Dad | 3.3 | 3.6 | |||||
| Gator Cub | 3.0 | 3.4 | 3.5 | ||||
| GTL | 3.5 | ||||||
| Shop Dawg | 3.1 | 3.5 | |||||
| Xerox | 3.0 | 3.3 | 3.4 | ||||
| Doughboy | 3.4 | ||||||
| Swamp | 3.4 | ||||||
| Popeye | 3.1 | 3.1 | 3.2 | ||||
| Deflated | 3.2 | ||||||
| Segue | 3.1 | 3.2 | |||||
| Yeast | 2.5 | 2.6 | |||||
| Radar | 1.5 | ||||||
| Baby Bell | 2.3 | ||||||
| Bookworm | 3.2 | ||||||
| Bottlecap | 3.5 | 4.6 | 4.4 | ||||
| Chunky Soup | 3.6 | ||||||
| Damascus | 4.3 | ||||||
| Das Boot | 4.0 | ||||||
| Delta | 3.2 | 3.4 | |||||
| Dirty Bird | 2.1 | 3.0 | |||||
| Frack | 4.3 | ||||||
| Jingles | 3.3 | 3.4 | 3.4 | ||||
| Kielbasa | 3.6 | ||||||
| Lamar | 2.5 | ||||||
| Longhorn | 3.3 | ||||||
| Maple Syrup | 3.5 | ||||||
| OutOfOrder | 3.6 | ||||||
| Posse | 2.5 | 3.3 | 3.2 | ||||
| Rooney | 3.3 | ||||||
| Shampoodle | 3.1 | ||||||
| Shriver | 4.0 | ||||||
| Striker | 3.5 | ||||||
| The Hoff | 3.2 | ||||||
| Toast | 3.4 | ||||||
| Transporter | 2.6 | ||||||
Good to see many new faces for this AMRAP challenge. Big welcome to fng GTL (Steve). I noticed many improvements from when we first began this challenge, which is awesome to see.
Until next month….
Announcements:
–Goodfella is moving Labor Day weekend and needs help. Sign up Genius coming?
–Susan G Komen Run 10/7-Heather’s Heroes https://f3southcharlotte.com/2017/07/16/sfnandheathersheros/
Thanks to Moneyball for leading the group in prayer
To be honest, YHC expected about 12 Pax to enjoy Friday’s finest workout this side of Cuthbertson Rd., better known as Impromptu.
When Goodfella, Dasher, Bottlecap and Toast showed up for the pre-run (that’s right, I called it a pre-run), I knew it was going to be a large group. And what do you know, 22 gentleman came ready to do a little work today. Other than the constant work to see who can come up with the best meme on GroupMe of course.
Warmup:
Disclaimer provided; Mosey to school entrance for SSH, Burpees, Plank Jacks, Merkins, Mountain Climbers, some more Merkins in that order.
Thang:
Mosey to what little bit of an incline that we have, Triple Nickel from trashcan to trashcan, with 5 bobby hurleys and 5 merkins at each end
Plank work while waiting for the six.
Look, lights are on…Mosey to Practice field that we never get to use. Partner up, grab a good size rock
Partner 1, Thrusters with rock while Partner 2 runs 20 yards, returns, then flap jack. When complete, run with rock to 20 yard line and continue thrusters and running until through end zone on the other side. On the way back, trade out Rock squats for the thrusters and complete through end zone.
Burpees x 15 while waiting for the six.
Mosey back towards the start, lunges and frog jumps at various points along the way.
next: Derkins and Dips, x15, x10, x5 all IC
5 MOM with LBC’s, Dolly, Rosalita, Pistol LBC, and American Hammer.
Done.
Moleskine:
So with the field lights being left on and the 22 Pax that showed up a larger # than I expected, I felt compelled to use it and change up the weinke. For some reason, I convinced myself that the grass was dry since it hadn’t rained all week, but after grabbing the wet rocks and hitting that wet grass, realized that we would all be pretty soaked when all was said and done. Qfail as I dislike getting that wet.
Despite that, it is certainly great to see the numbers continue to rise with many of the newest Pax posting at multiple workouts. Keep coming out and it will definitely get easier.
Everyone was really working hard out there today and I appreciate the effort given. It sure did feel like the rock pile now has a much wider selection of large rocks, which was apparent when I saw what was chosen by the pax. #nobabyrocksallowedatimpromptu It looks like we tracked a bit over 2 miles today so I apologize to those that wanted to run more. There’s always a next time. Thanks for allowing me to lead.
Announcements:
10/7/17; Susan Komen 5k; Union County Speed4Need event; sign up NOW
http://www.info-komen.org/site/TR?team_id=387532&pg=team&fr_id=6906
http://www.amrap4autism.com/
Commitment -Sat 6:30 at Weddington HS; Maple Syrup on Q