Author Archive Ricky Bobby

Elmer’s Gluesday Watchtower

DICCS given followed by a short mosey to the parking lot behind the school.

WARMUP: 20 side straddle hops

15 Moroccan night clubs

Calf stretch

Upward and downward dog

THE THANG:

The RHOMBUS – its a lot like 4 corners but shaped differently.

Corner 1 – 25 Dips on the benches (Was supposed to be 20 but Elmers punished us for teasing him about how he says DEEIPS)

Corner 2 – 20 Rocky Balboas

Corner 3 – 20 LBCs

Corner 4 – 20 Flutters

In the middle 5 Bobby Hurlys after each excercise

Rinse and Repeat

 

Next we went to the back  of the school and at alternation lights we did

10 Merkins

then 5 Jump squats

We went up the driveway to the exit, then came back in and went to the entrance driveway

We finished at the parking lot behind the school and circled up and did

20 Moroccan night clubs

20 Low slow squats

did this 2X

 

Then we moseyed to the entrance of the school and did 25 Rocky Balboas

then we went under the overhang and did 3 sets of air presses and 2 sets of Jabs

25 times for each except the first set of air presses, Q forgot to count.

We then moseyed to the front of the school where we paired up One guy ran and the other partner began the exercise and  as a team we had to do:

Fiddy Donkey Kicks

Fiddy Mike Tysons

Fiddy flutters

Fiddy gas pumpers

Fiddy low slow squats

Fiddy LBC,s

Audible added here

100 Merkins

100 Bigboys

 

We then returned to COT where some guys finished their Big boys some guys did have a nice day.

THE MOLESKIN:

This is one of Elmers first Q’s not is VQ but not far off, I think this is number 2. He did a great job! The guys were very supportive of him and I think everyone got a good workout.

 

What’s Tabata With you?

Tabata training (also called Tabata protocol) is a type of HIIT (high-intensity interval training). It originated in the research of Japanese scientist Dr. Izumi Tabata and his team from the National Institute of Fitness and Sports at Kagoshima Prefecture, Japan, on high-intensity exercise during the early 1990s. Their objective was to find out if short bursts of high-intensity exercise followed by shorter rests might condition the body better than a continuous moderate-intensity exercise. The high-intensity workouts benefited the test subjects more significantly both aerobically and anaerobically, which, evidently, was due to the unbalanced exercise-to-rest ratio. The reasoning behind this is that a shorter period of rest in between longer periods of intense exercise during a workout does not allow the body to fully recover. By the second half of the workout, the body is forced to work at maximum capacity physiologically, causing the heart to pump faster and the rate of metabolism to increase. In the end, the high-intensity routine builds endurance and muscle, and burns lots of calories. Hence, we have the popularity of the Tabata 20-10 workout (20 seconds of exercise, 10 of rest—and repeat).

THE WARMUP:

Moseyed around to the front of the middle school and did

15 side straddle hops

15 imperial walkers

calf stretch

runners stretch

downward dog and upward dog

THE THANG:

We then moseyed over to the front of the high school there we began the first  of our 5 Tabata style workouts. We did each of these exercises as many as we could in 20 seconds taking a 10 second rest in between. we did this 2 times.

HIGH KNEES

BURPEES

LUNGE JUMPS

MOUNTAIN CLIMBERS

We then moseyed over to the wooden benches behind the high school. our second Tabata station. Here we did:

Heels to Heaven

American Hammers

LBC’s

Shoulder tap planks

We then moseyed over around the high school to the bus lot by the high school. our Third Tabata station. Here we did:

Donkey Kicks

air presses

Big Boys

Mike Tysons

We then moseyed around the bus parking lot and over to the  benches behind the middle school. our Fourth Tabata station. Here we did:

Dirkins

stepups

Dips

Incline Merkins

We then moseyed over to Rudy’s poop shack our fifth Tabata station. (This one was not actually planned but we arrived faster than I expected and had to kill some time. Here we did:

Heels to Heaven

American Hammers

LBC’s

Shoulder tap planks

With 2 minutes left we moseyed back up to COT.

ANNOUNCEMENTS:

Transporter wanted to give out a new award – “The Sweaty T-shirt Award” He presented it to Smithers and Deflated for their efforts.

Posse announced that they are restarting the Lycan at a new time -Monday at 5:45 Waxhaw Elementary

Prayers for Centerfolds family friend Shelly – Slapstick’s mom she is going through a double mastectomy today due to breast cancer.

THE MOLESKIN

Overall I felt this was a pretty good workout. You could see several Pax struggling with it towards the end. I came up a little light on the mileage I wanted to accomplish. We came up slightly less than 2 miles but it seemed everyone left there sweating and breathing heavy feeling like they got a decent workout in. Some time was wasted fumbling to take my phone (which I used for the timer) in and out of my plastic bag. Schneider kept making jokes about me constantly playing with my bag. Thanks to Chatterbox for asking me to Q. I really do enjoy this site and I am thankful for all the F3 brothers who encourage me and motivate me every time I come out.

Inspector Gadget – 3rd Q

Lots of Long Island banter upon arriving…
 
Diccs
 
Warm up
mozy around close driveway loop
Back to start
THE THANG
15 SSH
15 Imperial Walkers
10 Merkins
Calf Stretch
Runners pose – right foot, right hand, left foot left hand
 
3 Alcoves on east side:
15 donkey kicks
15 mike tysons
20 dips on benches
Repeat X 3
Lots of wet shoes and socks since no paved way to the alcove.
Lots of Small amount of complaining
Outer Road with Light Stops:
3 burpee, 3 American Hammers, alternating each light
Quick “Hot lap” around the oval
Partner Up at parking lot near flag:
TEAM:  100 curls, 100 shoulder presses, 100 squats, 75 LBCs
One runs to end of oval loop, other exercises
One more “hot lap” for good measure, back to COT…
COT:
6th man – O69
Announcements:  None
Close out by yours truly
MOLESKIN
Great work by a smaller group today.  Hard work put in by all.

Muggy Monday Morning

I was pretty excited to Q this site this morning. This is a big campus and there are many areas to do different things. Chicken Little made sure my beer consumption at the pool Sunday was limited to only 3 so that I would give the guys a good beatdown. It was a muggy morning but the pax all pushed through and got a great workout in to start the week out right.

WARMUP

We moseyed to the front of the middle school

-15 side straddle hops, 15 Imperial walkers, Jimmy Dougans, calf stretch (for Damascus), Runners stretch, merkins’.

THE THANG

From the entrance of the middle school parking lot heading towards the high school we did 11’s of Big Boys and Merkins’ stopping at each light (10 big boys & 1 Merkin’ Next light 9 Big boys 2 merkins and so on)

From there we moseyed over to the the wooden benches behind the high school. There we did 20 dips, then took a lap around the big Geeb Jungle (that’s what it is called on google maps) then we did 20 step ups did another lap and then incline merkins’ then did a final lap. The complaining started here.

We then moseyed over to the steps behind the high school. There we did 10 Mike Tysons, ran down the path Lunge walked to the steps, then ran up the steps and repeated 3 times. The distance of the lunge walks was a little further than I thought. We got a good leg burn from it. We then went to the picnic tables behind the middle school there we did dirkins and step-ups then ran to the nearest out cove come back and repeat. we did 2 sets of those then headed back to COT. on the back path we stopped at each light and did 10 squats. We got to COT did some heels to heaven until the 6 got in then 30 seconds of have a nice day.

THE MOLESKIN

A good amount of guys came out today and I was proud to lead them. Thank you Chicken and Rockwell for asking me to do so. Overall we ran about 2.6 miles. I feel we got a good workout. It was great having a visitor Dilly Dilly from Illinois.

Announcements – None other than Gerber will let us know by tonight what if anything is going on for 4th of July.

Prayers, family photo

Tuesday Pump and Run

It was a beautiful Tuesday morning and all the guys that wanted a real workout this morning came to Chiseled. This was also the final day that Fuse Box was site Q for this site. He saw a need and started this site after being site Q a floater and F3 Waxhaw is better for it. I enjoy this site because of the use of the gear and I encourage those that Q this site to take advantage of the gear.

THE WARMUP

From COT we moseyed up to the entrance of Five Stones  then came back to the backside of Mount Chiseled.

15 Side Straddle Hops, 15 Imperial Walkers, Calf stretch, Plank, 6inch plank, Merkins, Runners stretch both sides, Plank, 6 inch plank and then recover. Moseyed back to COT grabbed our coupons and headed to the area by the Gravel.

THE THANG

Starting at the Gravel parking lot we lined up with our coupons and did:

3 sets of Dirkens -20 reps, then run to the first island in the parking lot and back, 15 reps, then run to second island in the parking lot and back, then 10 reps and run to the third island in the parking lot and back.

We repeated this with Incline Merkins on the coupon and then again with a Bench press and lastly with an overhead press. (Due to time limits we did not do a set of 10 on the overhead press.)

We then moved to the parking lot by the office were we did a circuit of equipment Using hair burners (2 across small parking lot)  as the  timer the Pax rotated through  the following excercises:

Weighted Lunges, weighted squats, slam ball with a squat and triceps extension, Hair Burners, Sideway shoulder raises, forward shoulder raise, overhead shoulder raise with a curl, knee slams with a dumbell, step ups and dips.

Finished up by running across the parking lot and back to COT

 

THE MOLESKIN

Overall it was a pretty good workout. The weather was pretty good, not as oppressively humid as it has been lately. I had a little technical difficulty early on with my blue tooth speaker, so we went with no music. We ended up with about 2.25 miles of running and still had a pretty good workout with the equipment.

Announcements:

Christ’s Closet this weekend. Fuse box stepping down as the site Q

 

GADGET VQ

Watchtower has struggled this month with the new Q month but Brett Havertine did the AO’s at Watchtower a solid by stepping up and giving away his Cherry to us on his VQ. and boy did he deliver. Any delay on this backblast falls squarely on the site AO. Ricky Bobby. Not trying to make excuses but I had a tooth extracted today and did not have the presence of mind to help Inspector Gadget put it together.

After a short mosey to around the main parking lot:

THE WARMUP:

15 SSH
15 Imperial Walkers
10 Merkins
Calf Stretch
Runners pose – right foot, right hand, left foot left hand
THE THANG:
BB Court:
Suicide (short lap) with burpee between each leg (increase by 1 each time)
REPEAT until 7 count
Partner Up:
100 merkins, 150 squats, 200 american hammers
One runs to corner, other exercises
Track with Corner Stations:
Corner 1:  20 LBCs
Corner 2:  20 Tricep side dips
Corner 3:  20 Merkins
Corner 4:  20 Burpees (Might have been a bit of complaining here)
around school to bus lot
Partner Up again:
Plank, while partner runs to first line (“3”) and back, switch
15 dry docks, run to second line (“6) and back, switch
Superman, line “9”, switch
20 big boys, line “13”, switch
Around to front starting lot
3 laps around lot
1 squat and 2 merkins after 1st
2 squats and 4 merkins after 2nd
4 squats and 8 merkins after 3rd
Back to COT, 15 Bobby Hurleys real quick and some even got in some Merkins
THE MOLESKIN:
This turned out to be a great first Q for Inspector Gadget. I would highly recommend him to Q any site. His energy and enthusiasm certainly showed through and I am sure he will not clobber everyone with Burpees in the future.
24 total with 4 mashers
announcements: WTF this Saturday, black hawk only other site Saturday morning. Convergence of the two. Come hang out after if not running.
Bring 2.0s to Tuesday evening clyent dinner
instead of 6-man we had story time and it was Chicken little telling us how Chicken had a fall

CELEBRATING THE 99TH DAY OF THE YEAR

21 men showed up this morning between Impromptu and Swarm to celebrate the 99th day of the year. The weather was fantastic and the overall mood of everyone seemed light. The reason I chose to celebrate the 99th day of the year is that I had no idea what other theme to use or what other significance April 9th had in history. (other than Robert Jenkins ear being cut off by the Spanish Guarde Costa in the Caribbean , later being the catalyst for the war between Brittain and Spain) – but how do you build a workout around that? So 99th day of the year was the theme and I set out to do 99 reps of each exercise but upon thinking about that for half a second, 99 reps seemed rather aggressive, so I just picked 4 areas to workout with a total 99 reps at each area.

The Warmup

Moseyed from the COT to the front of the High School

33 side straddle hops

-Calf Stretch

-Runners stretch

-33 Merkins

-33 LBC’s

THE THANG

Moseyed over to the wooden benches

-33 dips then  took a lap around the Geeb Jungle (look on google  maps, that’s what it’s called)

-33 step-ups then took a lap around the Geeb Jungle

-33 Incline Merkins then took a lap around the Geeb Jungle

 

We then Moseyed over to the overhang area with the steps by the high school

we did 3 sets of

-11-donkey kicks

-11 big boys

-11 drydocks

Each set followed with a lap around the path and up the steps with a burpee counter at the end of each

-Calf raises on the steps while waiting for the six

 

We then Moseyed over to the front of the middle school.

-33 heels to heaven then ran to overhang by the bus lot and bear crawled under the over hang and back to front of the middle school

-33 LBC’s then ran to overhang by the bus lot and bear crawled under the over hang and back to front of the middle school

-33 American Hammers then ran to overhang by the bus lot and bear crawled under the over hang and back to front of the middle school

Moseyed back to COT, did 30 seconds of flutters and called time.

 

Announcements:

Keep Rubbermaid and Hollywood in our prayers as the do their ridiculous run up Crowders Mountain

Next Saturday downtown cleanup in Waxhaw

Memorial day some guys are doing the Murph. Kid Rock is trying to organize training for it. Look to Playhouse or News channel for info.

THE Moleskin

This was only my second time leading a workout at this site. I really do like this site, there are a lot of options and areas to get a good workout in. Thank you to Chatterbox for asking me to Q this site and thank you to all the Pax who came out to support me on this wonderful morning.

 

 

Super Tuesday

On the hit TV show One Day At A Time the building maintenance supervisor was a man name Schneider. This morning Watchtower’s own site AO – Tom Evans – Schneider, stepped up to supervise a workout at his own site. Like the super from the TV show he handled everything (except this backblast) like a pro. Schneider stepped in due to some last-minute schedule changes and trying to maintain the no-repeat Q in April. We had 12 men show up for this beatdown.

Warmup

Mosey from COT to the flag pole

15-side straddle hops

15 imperial Walkers

Calf Stretch (not long enough for Damascus)

Runners stretch

The Thang

-Moseyed from the flag pole to the end of the road in front of the school

Alternating at each light we did 20 squats and 20 American hammers (single count)

-We then moseyed over to the basketball courts and did a JackWebb of Merkin’s and Air Presses

-We moseyed to the back of the school where we did 5 excercises:

10 Donkey Kicks

10 LBC’s

10 Mike Tysons

10 Heels to Heaven

10 Flutters

Each of these was followed by a lap around the track.

-We then lined up on the wall behind the school and did 3 sets of 25air presses and 25 Jabs each time getting lower on the wall.

-We finished up with doing 4 corners on the track

10 Big boys

20 Squats

20 LBC’s

10 Merkin’s

We did this 2 times.

-We then made our way back to COT where we had just enough time to squeeze in a 30 second plank.

MOLESKIN

Schneider had laid out a great workout this morning. We logged a little over 2.5 miles. The weather was great.

Annoncements:

WTF

O-69’s VQ Tomorrow

Downtown Waxhaw Cleanup Next Saturday

Raining on My Parade

6 Pax braved the elements and showed up for a wet workout that included rolling around in puddles. Today was a big day for me, as I was handed over the Flag to be the Co-site Q of watchtower. I do see it as an honor to be asked to do this. I will do my best to make sure I properly handle this responsibility. I am very appreciative of the guys who did make it out and remind those that decided to stay in of what Maddog posted earlier this morning – “Start making small decisions to take the easy way out and soon it will become a habit.” Thank you for those wise words Maddog.

THE WARMUP:

We moseyed across the front of the school to the overhang at the back door by the bus lot. We were not quiet able to circle up but we gathered and did a warmup of:

-15 side straddle hops

-15 imperial walkers

-Jimmy Dougan’s center left and right.

-Calf stretches

-runner stretches

-Walk out Merkins (from standing position bend over walk hands out to plank do 1 merkin and walk hands back to feet and stand up)

THE THANG:

From here we moseyed behind the school to the rock garden behind the basketball court. We did 20 step ups there ran behind the school to the bus lot did 20 merkins there and then ran to the overhand where the benches were and did 20 dips there. We ran back to the rock garden and repeated 3 more times, decreasing count by 5 each time. (20, 15, 10 and then 5)

Then we moseyed to the front of the school  at each light there was a cone set up with an exercise on it. You ran to the 1st cone did the exercise and then ran back to the corner. You kept repeating until we got all the way to the other side. I think 8 different exercises.

Up until this point the rain was pretty light. I planned on going over to the overhang at the front of the school but even that area seemed wet, so I made the decision to just bite the bullet and lay down in the parking lot.

We each took a line in the parking lot and did 11’s with LBC’s and Merkins. In between the 2, we did a sideways alligator walk across the parking space. We started with 10 merkins and 1 LBC made it down to 6 Merkins and 5 LBC.s and decided to take a lap to give our arms a rest. At this point it is pouring on us. As we did the lap we noticed some school staff arriving  so we made our way to the COT and finished up our set of 11’s With 1 minute to kill we did 1 more lap around the parking lot and called it time.

Announcements: Rushed through these since it was now pouring rain. reminded everyone of the Blood drive Saturday and CSUP coming up.

Easy Button handed the flag over to me and we took a quick family photo and got back in our cars.

Low Temps and Lots of Legs

11 Pax braved the chilly temp on this holiday week to try to work off some of the weeks festivities. The changed holiday hours has some of the pax, Q included, finding they are still waking up at an earlier time. I guess that just means we are in a good habit.

Gave the DICCS then-

THE WARMUP:

Moseyed over to the bus parking lot on the other side of the school. We did 15 Side straddle hops, 15 imperial walkers, Jimmy Dougan’s – center left and right, calf stretches, downward dog, upward dog and Merkins.

The Thang:

Moseyed back from the parking lot towards the main entrance of the school. I had set up 10 cones around the parking lot and we did a set of 11’s. We ran all the way around the lot to cone number 10 where we did 10 Big Boys and 1 Merkins than ran back to cone number 9 and did 9 Big Boys and continued until we got back to cone 1. We went back to pick up the 6 but we didn’t have too far to run most of the pax stayed fairly close together.

Next we ran back to the over hang by the school bus lot. The we did:

20 Heels to Heaven than took a lap around the parking lot

20 Step up than took a lap

20 LBCs than took a lap

20 Dips then took a  lap

finished off with American Hammers until the 6 got in

Next we ran back to cone number 1 at the entrance of the other parking lot. My idea was to end with sometired and heavy legs at the end.

down the main entrance side of the parking lot we straight ran at the corner we did 10 drydocks

the on the backside of the school we did a side shuffle to the to the school (switching the way we were facing half way down) at the corner it was 10 squats

then on the school side of the parking lot we ran backwards the on the corner it was 10 drydocks

then on the last side of the parking lot we did lunge walks half way down that side and then ran the rest of the way.

This was pretty grueling and to make it more enjoyable we repeated it 3 times. The lunges seemed to be the toughest part. The highlight was when 2 of the pax, on one of the sets of Drydocks ended up butt to butt. Zinfandel being one of them made a joke about spreading covid this way. Lots of laughs at that comment. Made sure to extra social distance afterward.

Announcements were about blood drive in January and some kind of top secret activity for the new years day and we should support Catfish at porter Ridge next year.

 

MOLESKIN:

overall everything seemed to work out pretty well. The timing was almost perfect. The Pax all seemed pretty chatty afterward, I guess many of them had off this week and enjoyed the free time to bond with their brothers. Thank you to Schneider and Easy Button for their support and guidance.