For some reason when YHC Q’s Rebel Yell it seems to want to rain. But every time the skies part just in time and it ends up being great weather. That was the case today as well so at about 5:28 the rain stopped and the cars rolled in, including what looked to be a 5 Pax clown car. 20 Pax were kicked off with a proper disclaimer since we had one semi-FNG (more on that later) and off we went. Here’s what went down.
The Ting
Warm up:
SSH x 12
IW x 12
5 burpees OYO
Peter Parkers x 10
Parker Peters x 10
Head down the Murderhorn stopping at every street light for 5 merkins. Stopping at the rock pile everyone grabbed a rock somewhere between a lifting rock and a running rock because we were not going to run nor lift them. Carry said rocks to the Thornhill park and place them down where YHC had placed cones beforehand. 3 stations were set up for some circuit work and the Pax counted off in 3’s. The 1’s hit station 1 which consisted of 4×4’s. This is where you plank on a parking spot line and hop side to side over the line 4 times then go into 4 squats. Continue until time called. The 2’s hit station 2 which consisted of Larry Bird’s (not an official name but rather one that YHC came up with because he is an old school basketball soul and it really was not a Jordan type move). Grab a rock and squat letting the rock touch the ground then up with a jumpshot using the rock. Continue until time called. Station 3 with the 3’s were our time keepers. Up to the picnic area for 10 derkins, run to the park entrance and then back for 10 derkins. Once the 3’s finished they called switch and everyone rotated stations. We rotated so that every group did every station.
The Pax were (editor’s note: Was or were? Is Pax singular or plural?) very quick on the circuit work. We wrapped up one round, did some Mary to catch our breaths and then did another round of the stations. Back to the rock pile to put our rocks back gently and then back up the Murderhorn stopping for 20 LBC’s at each street light.
Once back at Stonecrest we moseyed over behind the theater for some wall work. People’s Chair with 50 overhead presses which apparently I called something else the first time and Wingman in a not sarcastic way whatsoever let me know I used the wrong term. After People’s Chair up on the wall for some balls to the wall. The Pax were reminded to try and get their B as close as possible to the W. This seemed to be a crowd favorite with some groaning and a lot of clomping of feet back to the ground when time was called. Thus YHC called for a 2nd round of People’s Chair/overhead presses and B2theW. Deciding the shoulders and arms needed more attention we circled up for a round of bearcrawl banjo. YHC learned this delight posting at an out of town AO and has made it his mission to bring it into SOB land. The Pax circle up in plank facing outward. First guy bearcrawls out and around the circle. Once the first guy starts the next guy to the right does 3 merkins then bearcrawls around trying to catch the other guy, continuing down the line. If you get caught it is down for a merkin. So on and so on until everyone has bearcrawled around the circle. Oh and while planking you drop for a merkin ever time someone bearcrawls in front of you. A couple of minutes left for some Mary and then TIME.
Moleskin:
Great work by all on this fine morning. A good showing of 20 guys despite the questionable weather. The Pax was really quick through everything today as evidenced by the fact that YHC makes sure to have more planned than ever needed but we were getting to some of my last planned exercises on this day. Thanks to guys like Chunder, Bucky and Transporter for calling Mary and plank while we regrouped and brought the 6 in. We do need a brush up on rule following as YHC made it clear that Station 3 could not call switch until everyone from the group was done and in, but we had guys finishing up all over the place and heading to the next stations. “Leave no man behind” (said in my Dad voice). Thanks to everyone that led a Mary exercise when YHC called on them. Mental note, don’t call on Transporter to lead a Mary exercise unless you want to do 857 American Hammers…ouch. T-claps to Gramatica for the strong showing on the bearcrawl banjo. He went from coughing up a lung like he had just smoked a pack of Marlboro Reds before the warmup to chasing people down on bearcrawl like a greyhound. Admittedly the bearcrawl banjo kicked YHC’s tail. I had to go knees down a couple of times on my own exercise (don’t Q it if you can’t do it, right?). The last couple of times I have done it there has been like 8-9 guys but 20 makes it fun and challenging. Thanks to FNG Flounder for coming out to post. YHC was confused how he was at his first post but already had a nickname. Apparently he skipped the F3 warmup altogether and went straight to running BRR with some of F3’s finest. So instead of being the only guy being called by his hospital name they dubbed him Flounder. Be sure to ask him the origins of the name as it is pretty funny.
Announcements:
Thanks to Billy Goat and Mary Kay for the opportunity to lead.
9 men made the (maybe) wise choice to kick off the Labor Day weekend by posting at DaVinci. Since YHC is a football fanatic I thought that it would make it more interesting to tie it into the college football kickoff weekend. The workout may or may not have been ripped directly from the Alabama strength and conditioning program better known as the 4th Quarter Program. Here is what went down.
The Thang
Moseyed over to the Best Buy parking lot for COP
SSH x 15 (Hops set the tone early with some refusnik on the COP)
IW x 15
Moroccan Nightclubs x 15
Mtn Climbers x 15
Merkins x 10
Bear crawl from one parking island to the other stopping to drop for a merkin at each parking line. Then did the same thing back.
We then moseyed over to the Blakeney playground. The plan here was to partner up with partner #1 running a lap around the restaurant seating area/grass lawn while partner #2 did the called exercises on the playground and flapjacking until the number of exercises hit. YHC stopped by early to leave a poster sized weinke of exercises so there was no confusion by the Pax on what was needed. There was a slight sense of pride when Mary Kay complemented the size of YHC’s weinke. The called exercises that the partners needed to hit were pull ups x 50, derkins x 60, dips x 100 and step ups x 125. The Pax knocked these out and Paper Jam and Finny (sp?) led some Mary until all were in.
From here we moseyed to the Montessori School stopping at a wall for People’s Chair with overhead presses and then stopping at the neighborhood entrance for Mary. Once at the Montessori School everyone grabbed a lifting rock. In a circle we did 17 bicep curls/rotate to the rock on your right, 17 overhead presses/rotate to rock on your right and 17 tricep lifts/rotate to rock on your right. YHC offered a prize to whoever could tell why we did 17 reps. After a few attempts at humor regarding Bear Bryant, etc. (probably from Clemson or Ohio State fans) YHC gave the answer that everyone knew. Yep, 17 national championships for the Crimson Tide. This led to more jokes about made up National Championships but if UCF can claim one for 2017 then Bama has 38*. The prize was 17 reps of Triple Lindy’s followed by 17 upright rows.
*Number not verified by actual stats but more of a guestimate by unbiased sources.
The Pax returned to Blakeney shopping center stopping at the stairs. Partnered back up with Partner #1 running up stairs, doing 5 Carolina Dry Docks at the top and then finishing the loop down. While this is going on Partner #2 does supine pull ups on the railings at the bottom of the stairs. Each partner to do 4 laps and 4 rounds of pull ups. After this it was time to head back to launch. Before leaving the area completely Chopper said that he wanted more before we called it…actually I think he asked if we were headed back to launch but YHC realized we had a couple of minutes and took it as though Chopper wanted more. The Pax gathered in a circle planking outwards and a verse of Bear Crawl Banjo was strummed. Head back to Launch and time.
COT
Moleskin
This post was a fun one for YHC. The numbers were down a little due to slackers with end of summer vacations (I’m just jealous I was not vacationing) but the 9 that posted made it an enjoyable one. The workout seemed to push everyone but yet we were able to have some good 2nd F mumblechatter throughout. There was no six as everyone busted it and stayed together. Hops and Paper Jam are the kings of conversation during the workouts but I guess that is because both are runners and a bootcamp is nothing for them. Mary Kay and Chopper are F3 veterans who talk their game down but in reality do a fantastic job of pushing themselves while helping new guys out at the same time. That is no easy task. Boitano crushed it as always and is poised to Q some workouts if he has not already. Finny recently moved to Charlotte from Whiteville, NC where he helped to get the chapter started there and has been posting in the Marvin area. It was a pleasure to have him join us as he helped to keep the mood light. We welcomed two FNG’s, Ponce de Leon and Dig Dug who both knocked it out. Looking forward to seeing all three of you gentlemen at future posts.
Announcements