YHC arrived to find FNG Kyle waiting. As other PAX arrived YHC gave the standard disclaimer and we were bolted faster than airport Bojangles through intestines. Oh, wait, is that Mic Check coming in hot? We circled back for him and then it was game on for real this time.
Moseyed to 131 for warm up. SSH, IW, low arm circles, and merkins.
Moseyed to the lot behind the nail salon, stopping on the way for some Mary at the bank. Once at the lot, partner up, each partnership grabbed a rock. One partner ran, one did reps. Each partnership did 50 combined reps of thruster, burpee over rock, curls, and rock merkins (one hand on rock, other on ground, switching sides each rep).
Moseyed back to the bank for some mary and the first in a humorous series of Loogie expressing his deep appreciation for all the running in today’s programming.
Moseyed back to Blakeney for a series of 10 merkins alternating with 10 LBC at each storefront until reaching Target.
Next, a short jog over to the stairwells behind the fountain. Hey, those guys look familiar – Kirby, C3PO, and T1000 found us after running around the AO for the preceding 40 minutes. We did a 10 minute AMRAP of 10 supine pull ups at the bottom, 10 hand release burpees at the top of the stairs, then 10 wall climbs (balls 2 wall) at the bottom.
Finally back to base for a quick round of Killer B’s (broad jump, burpees, bear crawl), then Mary to time.
FNG Kyle, now named Coxswain, smiled through the beatdown and said he will be back next week. Happy birthday Franky! Kelly has been coming out regularly and doing great – keep it up man. As usual the veterans killed it. Honestly, I was breathing pretty hard trying to keep it challenging for everyone today. Really great 2nd F during the workout and after.
Kirby mentioned to the group that the SOB 3rd F lead (Olaf) is a tremendous resource for those of us looking for guidance in this area. Olaf followed that with a wonderful take out about risk and the importance of being vulnerable.
If you haven’t Q’d at da Vinci recently we’d be grateful if you’d reach out to YHC to get on the schedule.
This workout was scientifically designed to help the PAX get maximum enjoyment from the SOBeer run scheduled for later today. How? Leave the legs reasonably fresh and target the upper body with functional strength building basic gymnastic movements.
Warm up: SSH, IW, arm circles, and merkins.
Partner up. One partner does 10 merkins while the other runs. Tag/change until reaching the rockpile at the montessori school. Partner 1 gets a large rock. Partner 2 gets two equally sized smaller rocks. Called exercise in cadence, partners alternating rocks each round:
-guys with small rocks do flappy bird (side lateral raise) – alternating palms down and forward
-guys with big rocks do tricep extension, sumo bent over row, curl + press
Mosey to playground
In teams of 3. One guy holds an L hang while the other two wheelbarrow the length of the playground, flapjack and return. The wheelbarrow team can only move when the guy is holding the L hang.
Then, a series of pain stations. Pax alternate through the pain stations, with the timekeeper dictating when to move to the next station being the PAX doing the burpees.
-(timekeeper) 25 burpees
-toes to bar/knees to chest
-dips
-derkins
-incline merkins
Mosey back to the montessori school parking lot for a few rounds of Mary – flutter, LBC, and Chopper’s painfully slow count Rosalita (ouch!).
Mosey to first parking lot at Blakeney for some merkin variations (wide arm, Hindu)
Mosey to the playground at Blakeney. Each PAX does 5 clean pull ups. PAX waiting for the bar do dips & negative merkins using the slides to fully extend the chest muscles.
Mosey to the Best Buy wall for 5 reps of PAX choice of either handstand pushups or balls 2 wall. Repeato for a second round.
Mosey back to base and Mary to time.
I learned something today. If your weinke has an If-Then statement, it might be better to simplify the plan. In any event, the PAX left with reasonably fresh legs for today’s SOBeer run, and if we did it right, some very sore upper body muscles on deck for tomorrow. Great to have Posse and Landfill join and collect passport challenge stamps. Chopper killed it on handstand pushups, channeling his inner Vince Vaugh. Rudy grit through an injury to crank out the workout. Midriff had a variation of “toes to bar” that made me want to find a helmet for him. Olaf took us out with some powerful words about right and wrong, and the need to stand up and say “I don’t agree, this is wrong” even where doing so has a cost. Amen my friend. Thanks for having me lead today men.
-Posse invited all interested in improving their Q skills to join the Q-school to be held on Monday, March 14th at Cuthbertson Middle School 5:30 to 6:15am (park in the Left lot).
-Posse plugged the Rooster relay marathon event in Rock Hill, which frankly sounds really cool. The event is open to all, not just F3 men. The pre blast is here.
-Soft Pretzel handed the shovel flag to YHC as a new site Q for Da Vinci. Thank you Soft Pretzel for your leadership at Da Vinci over the past several years! You’ve impacted many of us by encouraging us to step up and lead workouts and join in F3 events.
A cool 37 degrees this morning. YHC gave the standard disclaimer and bolted like we were leaving a crime scene.
The Thang
Moseyed to 131 for warm up. SSH, IW, low slow squats, and merkins.
Moseyed up Blakeney Heath to the play structure.
20 minute AMRAP consisting of:
5x pull up
10x merkin
15x squat
Mosey back to the wall at the J. Jill storefront for some “over the wall”. On call, jump over the wall and do 5x burpees. Three rounds done.
Mosey back for a total of 1.3 miles. Mary to time.
Moleskin:
This was a grind. The goal is to use it as a benchmark to see how many more rounds we can each do next time. Though most of us lost the exact count, Wingman and War Eagle led the pack at 18 & 19 rounds. Rousey pointed out that we needed a soundtrack for the AMRAP. War Eagle started us off with his rendition of crash test dummies, but Rousey cut that short with his best “too legit, too legit to quit”! At least no one started singing a BTS song. OneStar and Noonan moved the mublechatter on to the dumpster fire that is the Panthers offence.
Announcements:
Holiday Party 11/19 at Old Meck. Bring gently used or new children’s toy(s) or clothing for Escobar’s operation to send to children in Colombia.
ImpactLocal 5K on 12/4. Sign up is live. See slack for details.
SOB beer run in the late planning stages for February. Details to follow.
Prepped with some solid advice from Midriff and Soft Pretzel, YHC was only a little nervous arriving for my VQ. Gilbert arrived early and took off for a pre-run. As the other PAX arrived YHC gave a quick disclaimer and we were off.
The Thing:
Moseyed to 131 for warm up. SSH, IW, low slow squats, and merkins.
Moseyed to the lot behind the, ahem, A1nail bar which always gets a laugh. The main event: Partner up, each partnership grabbed a rock. One partner ran, one did reps. Each partnership did 100 combined reps of thruster, burpee over rock, and rock merkins (one hand on rock, other on ground, switching sides each rep). When running, at least once during the event runners needed to “pull a Rousey”. For those uninitiated, a Rousey is when you tap someone on the shoulder and challenge them to race back to reps zone. Only Midriff and Super Trooper did, so after the reps and 10-count we did a short sprint.
Moseyed to 131 Main for some 4-corners. Two rounds of 15 reps each Carolina dry dock, merkin, wide merkin, diamond merkin. Followed that up with a round of 15 reps squat, right leg lunge, left leg lunge, and sumo squats.
Moseyed to Best Buy parking lot for some bear crawl + lunge walk one direction followed by sprint back. Then partnered up and broken wheelbarrowed back to base to finish with some Mary.
Moleskin:
Mumblechatter was a bit muted. Whether that was beer mile after effects or the exercises called remains an open question. War Eagle observed that if the Pax can’t catch their breath, they can’t offer “helpful advice” to the VQ for any mix ups. Great observation. I’d have said that, if I was able to catch my breath at the time. Mercifully I was paired for the main event with Circuit City who cranked out more than his share of reps. Super Trooper commented on how the workout reminded him of wrestling practice in high school. True, but none of us needed to mop our own blood off the mat between rounds today. Something to shoot for next time maybe.
Announcements:
Blood drive 10/29 at Matthews Town Hall
Holiday Party 11/19 at Old Meck
ImpactLocal 5K on 12/4. Soft Pretzel is putting together a running clinic for those of us who aren’t expert runners. Hit him up for details.
War Eagle reminded the Pax of F3’s mission to plant, grow, and serve small workout groups for me for the invigoration of male community leadership.