Author Archive Sloppy

We Found the Pain

When was the last time you’ve been to a workout the feature 2 main exercises?  For me it was today.  The pain for me came quick and early, but it really came when my left calf turned into a rock.  Did I mention I was also carrying one… a rock that is.

Warmup

  • SSH x 20 IC
  • Squats x 15 IC
  • Merkins x 10 IC
  • Imperial Walkers x 20 IC

The Thang:

Mosey down the Farm to the soccer fields for leap frog plank series

  • Plank in a line, last guy does 2 legged hop over each pax until he reaches the end and then assumes the plank position
  • We started in the field, then ended up on greenway.
  • Pax got smart and started spacing out a little more to get to the bridge.

Mosey to the bottom of Piss Your Pants.

  • grab a stone
  • Curls x 20 IC
  • rotate clockwise one stone
  • Overhead press X 15 IC
  • rotate clockwise (Witch Doctor picked up what had to be the heaviest stone in the pile)
  • High pull’s x 10 IC (that’s all I could do with witch Doctor’s stone)
  • Curls x 20 IC

Trade your rock if you need to grab more or less weight for a seven’s carry up Piss your Pants

  • Shoulder your stone and run up the Piss Your Pants lurker
  • at the top chest the stone for 6 LBC’s
  • Shoulder the stone and run to the bottom for 1 Thruster
  • Flapjack for 7’s

Time to Mosey back to the flag already!  Oh but we’re having so much fun.

COT

Announcements: Growruck 24

Maradona Took us out.

 

The Gloom Shall Be As the Noonday

The truth is, the gloom is always quite gloomy at 4:55am.  But, the gloom has been extra gloomy these days. I look back on the AO’s that became shield locks and the pax that disappeared. The parking lot zoom workouts that were led.  The stories from pax about juggling working from home and the kid’s virtual school as if work wasn’t stressful enough. We all learned about the life cycles of stars and planets in school. Now we know a lot about the 24 wife cycle. Not to mention the added pressure of the pandemic on the soul/psyche when dealing with so much unfamiliar ground.  And the News… or should I say propaganda. To quote my late pops, It feels like “We are all going to hell in hand basket.”

But then comes the gloom.  I for one have said on multiple occasions, “guys, I’m sorry for my rant, but I really needed to get that off my chest.”  I’ve been using these F3 workouts as inexpensive mental health therapy. Really it’s been soul therapy.  Not only has the pax listened to my puke fests, they’ve encouraged me through it.  As a pastor, this has been a bad dream.  As a small business owner, this has been a nightmare. Nothing is consistent. Everything is cancelled. It’s all up in the air.

Except for Jesus… and the gloom. The gloom is always quite gloomy at 4:55am, but at 5:55am, though it’s still dark outside, it appears as the noonday.  Why?  Because the light of men is shining forth in the darkness.  I’m not talking about headlamps and heartrates. I’m talking about Isaiah 58. The context of the passage is true and false fasting.  It could be true and false praying.  Or true and false religion.  The important thing is that it’s true.  And in that truth (which is so hard to find these days) “your light shall rise in the darkness and your gloom will be as the noonday.”  In the morning gloom, beneath the mumble chatter, the sweat, the push and the pull there is truth.  The opinions may differ, for there are as many as there are pax, but at 5:55am, when your gritting your teeth pushing and pulling or being pushed and pulled, the façades are dropped and you find only truth and the gloom becomes as if noonday.

That’s what happened today at The Valley.  How was your workout?

Oh and these 13 pax also did these movements:

COP

  • SSH x 25 IC
  • Squat x 20 IC
  • Imperial Walkers x 20 IC
  • Merkins x 10 IC
  • Sharon Towers x 12 IC (I got bored)

the Thang

  • Mosey to the greenway bridge
    • Bear Crawl across the bridge
    • plank o rama
  • Mosey to the rock pile and pick your poison
    • Curls x 20 IC
    • Squats x 11 IC (I got tired)
    • Overhead press x 10 IC
    • Curls x 15 IC
  • GOP gave a 20 count while we walked to the start of “piss your pants”
    • Sprint to the top and plank when you get there
    • Plank o rama with hold highs and lows
  • Mosey UP through Park South Station to the clubhouse parking lot
    • 4 corners – 10 merkins/15 wide arms/20 LBC’s/25 jump squats then plank at the start
    • Plank o Rama
  • Mosey to the circle at park south station entrance for partner catch me if you can
    • 5 merkins then catch your partner
    • flapjack ad nauseam
    • Plank for the six
  • Mosey down Archdale back to the greenway
    • some sort of mary until the six arrived
  • Mosey down the green way to the cut through to the Charlotte Tennis club
    • Heals to heaven IC until the six
  • Mosey through the woods to and up Tall Oaks Torcher Topper
    • Mary until the six
  • Mosey back to the Flag

Moleskin

We went 5 minutes over and but covered 3.5 miles during ME; 4.6 with EC.  Nice work gents and thank you.  Thank you for the gloom.

 

Is the Durkin Doer also the Leap Froger?

Pax 6 showed out this morning at the Valley for some Funny Farm fashion F3 fun (too much alliteration?)  The mumble chatter after the workout centered around head nods and “flaccid” arms.  Everyone involved had a good time, but didn’t quite know how to describe what happened.  Thanks for leading these men Funny!

Warm UP

20x SSH
20x imperial walkers
20 squats

The Thang:
Mosey to the track.

Partner up.
Straddle the ramp to trailers
At the top
Leap frog partners -all the way down the bridge, after each leap
10 durkins
Then switch
Repeat with ramp x 2

Partners-1 lap each
-1st partner-run the track, 2nd burpees
Switch
-1st partner-run the track, 2nd rosalitas
Switch
-1st partner run the track, 2nd Freddie Mercury’s
Switch

Complete the Huntingtowne Farms Sprint

Run to Parking lot wooded trail
Yoga poses
Bottom of the hill in the leaves
Plank
Right arm high
Left arm high
Downward dog
Tree pose

Back to the lot
LBC’s

COT

THE MOLESKIN: Awesome cool morning! No rain so we avoided wearing our high waters. Most of us have flaccid arms due to the leap frogging durkins. There might be a pill for that. Mcstuffins? Advil? YHC just about hurled 3 times on the Huntingtowne Farms sprint. I think we’ve all got some PR’s out there now. Watch out for mud and branches in the woods, when completing fundamental stretching.

Announcements:
Turkey trot coming up! Thanksgiving day. – Muffins and mimosas tailgate at Nordstroms Parking lot after with Sloppy and crew.

Fox Fellas opening doors at Huntingtowne Farms carpool dropoff tomorrow monring with Becky.

Pray for GOP to be a light with his college buddies on the camping trip.

 

July 4th Hangover

6 HIMs joined me in the gloom this balmy July 5th morning.  Despite long days at the pool and lake and staying out late to celebrate our nations independence these 6 men drug themselves out of bed for a sweat fest.  I’ve never seen so much sweat in my life.  The prayer circle at the end was disgusting!   It was a great morning.  Thanks for letting me carry the torch.

Sloppy Warmup:

  • SSH X 40 IC
  • Squats X 15 IC
  • Squat Straddle Hops X 15 IC
  • Plank
  • Squat Straddle Jumps X 10 IC

The Thang:

Mosey to Goneaway for 100 Merkin March – 10 merkins each light post until you get to 100 OYO

Plank-o-rama

Mosey to Forest Hill prayer Garden

  • Prayer Lunges up the garden path
  • Dips X 20 IC
  • Plank, Elbows
  • JLowX10IC
  • Dips X 20 IC
  • Plank, Elbows
  • JLowX10IC
  • Dips X 20 IC
  • Plank, Elbows
  • JLowX10IC

Mosey to the Parking Lot for the longest suicides ever – Turn around at each lightpost – 7 in all – Becky led the pack

Walking 10 count

Mosey to the Wall

  • 1 min down and dirty peoples chair
  • Fast Feet Chair jumps – 1 min
  • 1 min peoples chair

“Oh, too bad, we’re out of time!”

Mosey back through the parking lot

Indian Run from Forest hill to Yellow school crossing sign

Jail break and horses to the flag

90 second Chair pose

Endex

COT

Announcements: F3 Dad’s in Freedom Park on Saturdays at 9am

Grave Dancer brought us out!

Moleskin: I woke up with a pounding headache from the hours I spent at the Lake the day before.  I sweat through that headache before I finished the warmup.  Best hangover cure: F3  Thanks for the push gentlemen!

 

July the 4th be with you!

The fateful day after the July 4th party.  Will you rise early in the gloom as a band of brothers? Or will sleep in until sun hangover wears off? I know where I’ll be.  With whatever HIMs show up at the valley. YHC Q

THE Apolitical GOP

Despite the political climate THE GOP is very apolitical. However, his F3 policy will make you SWEAT LIKE THE DEMONS IN THE PRESENCE OF THE LORD ALMIGHTY! Hallelujah The Valley is here tomorrow!! SYITG

Check out @PastorJoeLanman’s Tweet: https://twitter.com/PastorJoeLanman/status/1012142111741956096?s=09

Easy, Breezy, Beautiful: Coldcuts Q

The valley

Check out @PastorJoeLanman’s Tweet: https://twitter.com/PastorJoeLanman/status/1009512687687163904?s=09

Abba Q at the Valley

 

The Valley pre-blast

There is a time for everything under heaven. Turn turn turn.  Grave Dancer Q. SYITG

This won’t hurt a bit…

Despite the .gif warning issued last evening, 8 of the finest Pax this side of Fairview joined YHC for the best small batch workout in F3 known as The Valley.  YHC was especially impressed that GOP and Tebow posted as it was clear they aware of YHC line of work.  #awkward

The Thang:

The clock struck 5:30 and we launched into the gloom with Meru coming in on two wheels to join us for COP.

  • SSH x 20
  • IW x 15
  • MC X 20
  • Peter Parker X 10
  • Parker Peter x 10

Mosey toward the half-pipe on Goneaway (afterward YHC was informed this was the namesake for The Valley #appropriate).  Partner up.  Size, speed, and favorite Rocky movie all matter.  Partner 7s alternating at the apex with jump squats and jump lunges (6&1, 5&2, 4&3 you’re done when you flip the order).  Every time you meet your partner at the bottom 7 hand slap merkins.  The skill displayed in the pipe would have made Tony Hawk blush.

Plank o’rama on the 6.

Mary

  • LBC x 20
  • Oblique crunch L/R x 15
  • Rosalita x 15
  • Mahktar Ndiaye x 10

Mosey out of the pipe with a number of audible groans.  Head back to the school to the picnic tables.  Alternate Dips x 10 and Jack Palance x 10 L/R (one arm incline merkin) #crowdpleaser

20 step ups on your own.

Mosey to the parking lot where the 4 basketball hoops were begging to be used for suicides.  Becky caught a little mumblechatter that the crooked one was not part of the recent school clean up.

Same partners.

Partner 1 does suicides to each of the 4 hoops with 1,2,3 & 4 burpees sequentially.  Partner B does LBC, Heels2Heaven, Low slow squat each x 20.

Plank o’rama and elbow plank with a prolonged 10 count to end it by ColdCuts.

Scene.

Moleskine

YHC was a fairly regular Bastion Pax on a Thursday, and still do from time to time, Happy 5th Anniversary this morning BTW.  ColdCuts EH’d me to this great AO and almost instantly YHC was hooked, the Pax are certainly HIMs and the terrain/greenway/school make for a great variety of a workout.  Glad to be a part of this group and was very happy to have my site VQ this morning. To me the lesson here is to get out and see a different AO you’ve never been to, there are so many great places and Pax out there you never know what you may find.  Just about 3 miles by my Garmin with an attempted focus on total body.

YHC enjoyed introducing the Valley Pax to the Jack Palance which Tango Delta used at a Worm workout YHC posted to in my early days of F3.

Announcements:

  • Metro collecting for AG track repair details on website and twitter.  Becky willing to take AGs old track at HF elementary.
  • Becky mentioned a carnival I think next Friday at HFE.  I’d text him as he’d have much more information than my pitiful attempt here.
  • F3 Dads starting up this summer at Freedom Park train lot.  Saturdays at 9.

GOP with the strong take out and he’s your Q at the Valley next week.

Onward!

GasX