If you’re looking for a BOGO deal on a warm Sunday afternoon, you’ve come to the right place. This is a combo backblast/preblast for Saturday’s Olympus where we concluded Ickey Shuffle’s Fighting Shape plan and the next kettlebell program that will start tomorrow at Swole and continue for the next 6 weeks at Swole/Meathead/Olympus.
I pulled up to Calvary around 6:55 and found a few cars waiting for me. The Worm, Kryzezwski (I’m never going to spell that without some sort of autocorrect helping me), and Mighty Mite were there, but only BLC’s swagger wagon was in attendance. I began unloading the bells and Tupelo’s native son came jogging up. #strong
After a quick disclaimer (don’t hurt yourself), we started with the warm up:
Sufficiently warmed up, it was time for the main event:
Rest 2:00, then repeato for 5 total rounds.
Rest 2:00, then repeato for 5 total rounds. Wild Turkey wrapped up his 8 mile ruck and jumped in for the last 2 rounds. #badtiming
A few minutes left, so we went right to the Mary portion of the morning’s activities:
The End. Circle up with the Rock pax, led by Magoo. The Rock had an FNG (Percy, from Memphis) and BLC took us all out.
Announcements:
Moleskine:
Teaser:
As promised, we’ll be starting a new program tomorrow at Swole. I’ll be the Q and Mighty Mite will Q at Meathead on Wednesday (now that it’s written here, he has no choice). The next program is another one from Joe Daniels, who came up with the Kettlebell Only Muscle Gain (KBOMG) program we did a few months ago. You know what that means: a multi-colored spreadsheet with lots of video links and some weird exercises. This program will have a mix of singles and doubles, so either bring doubles to the workouts or check out the program the night before. The Q could also post on Slack the day before if he was really on the ball…
Here’s the link to the Swing this Kettlebell Complex ProgramSwing this Kettlebell Complex Program. It is structured as a warm up (Q’s discretion), a main complex, and a finisher. The Q can add carries, Mary, or additional KB work if there’s extra time.
Use the FITT principles to plan your workout schedule
F- Frequency: The number of times you exercise per week
I – Intensity: You can rate your fitness intensity level with heart rate levels and perceived exertion (scale of 1 – 10). As a general rule 80% of your exercise time can be moderate and 20% should be high-intensity.
T- Time: Experts recommend 3 hours of physical activity for maximum health benefits. That’s four 45 min workouts.
T- Type: Generally, you should engage in a variety of exercise – cardio, strength and mobility/stretch.
Eight came to slay at Nightmare on Elm. The rain held off, but it was humid.
Quick lap around the theatre and COP
Side straddle hops
Imperial walkers
Steve Earls
Plank jacks
Cone drills
1 – 20 ft forward, 40 ft back 20 ft forward x 5
2 – Zigzag cones x 4 x 20 ft
5X
Kate Bush (Run up that hill)
20-20-40 R1
20 sec burpees
20 sec 1-arm plank
40 squat variety
x3
20-20-40 R2
20 burpees
20 plank
40 lunge variety
x3
Cones drills x 3
Kate Bush
20-20-40
‘merican push-ups
Superman
Abs (flutter, leg lifts, sit-ups)
x3
Cone drills X3
Review
Thank you to everyone who came out. I was really happy to lead this site to offer additional variety to the F3 SCLT AOs. We’re offering low-miles workouts with high intensity drills. HIIT workouts are among the most efficient ways to boost cardio and strength. Plus, it increases your metabolism to help lose weight.
The crew put in work this morning. Not a ton of chatter, but lots of encouragement. I saw everyone pushing through reps. It was nice to see some folks I haven’t seen in a while including Mighty and Kelley. Plus, Lafawnduh and I’s sons go to the same Boy Scout Troop.
Stay strong! See you in the gloom!
When chiseled started the workouts were planned around miscellaneous exercise equipment (which is still available for use), and light to no running. You had to seriously plan the workout or you would fall short. It’s been some time since I Qed and it felt liberating!
Warmup:
DiCCS given
Mosey Walk to the first cone, half the pax dropped off their coupons…walk to the next cone and drop the rest coupons. Let’s mosey!
As we moseyed I explained the loop, well more of a triangle. It was at that moment I knew I messed up… Schneider successfully Q-jacked me… but what he said made perfect sense. “Deadwood why don’t we split into 3 groups?” I can’t count and we had 7 pax and 3 stations…
The Thang:
Break up into 3 groups (thanks Schneider)
1st station (towards where we park) – Do the reps and then run to the next station
2nd station (towards where we enter the lot) Same as above
3rd station (around Mt. Chiseled)
Hairburners 10,35,45lb plates. – We did hairburners until group 2 relieved us
Next, we all planked in a row and pulled a 35lb dumbbell under us, and passed it to the pax beside us. We went back and forth down the line maybe 6 times.
Is there a name for this? Plank and Pull? Plank and Pass? Jurys out
After working on our core I felt like our legs needed a little more attention. You’re welcome!
We definitely couldn’t leave out abs!!
Mosey back to COT..30 secs…5 burpee’s on your own.
The Moleskin:
Today was tough but all the pax crushed it, even the form police would have been proud. Thanks for the opportunity to Q!! Special shout out to Elmers for helping me set up!
Announcements: I think there is a blood drive this Saturday, see Ghosted.
**I’ll buy any 2 pax lunch tomorrow at Maxwells if they sign up for the blood drive!** DM if you’re one of the two!
Another beautiful muggy morning in the gloom. It is getting noticeably gloomier as the morning twilight is now waiting until we finish COP.
After COP (include a little yoga with strong admonition not to do a circle of back pain) we did an ascending-ascending-ladder of burpees up the parking deck (up to 7). On top of the parking deck we did donkey kicks and hand slap merkins up to 10. Then back to the ground for supine pullups and supermans up to 7. Finished it off with one set of curls at the rock pile.
It’s a blessing to be with you guys. Especially happy to have GOP and Preschool back with us and Half-Pipe making an appearance at Centurion for first time.
My AO VQ at The Valley. We started off with some pull up and hanging work on the bars at HFES. Then I introduced the idea of a bear den. Q calls the location of the next den, and we all run towards it. First one to get there calls, “Bear Den!” and all the PAX start to bear crawl towards each other to form a pack. We did about a 2.5 mile loop that way. It was a lot of bear crawling. On the way, we stopped for some dips, and some wall climbs (my first time satisfying the movie boot camp stereotype), and some core work.
Good work gentlemen. I’m honored to be a part of this crowd.
Not sure if it was the pandemic, the introduction of the 4-day workweek, or ultimate Friday, but Friday bootcamps used to have a strong showing. The most likely culprit would be ultimate Friday and its innate superpwoer to kill pax confidence in a bootcamp beatdown. Of course that confidence, would have to be as weak as a flying plastic dog toy. It’s not like bootcamp beatdown confidence has to compete with a gigantic golden dancing rhinoceros that spits diamonds at ballistic velocity. Or that the ultimate crew’s moment to moment gameplay’s as tight as a gnat’s arse. (Yes, I just wrote an insult that included the word arse and did not refer to any part of the male or female anatomy. And that’s why I’m a professional, kids.) It’s just a plastic toy that has the joyful outlook in life of not decaying in a landfill and then ending up in the ocean. Still can’t figure out what all the excitement is about.
So, YHC has been dodging the Q at Kevlar for a few months. Maybe not dodging so much as conveniently YHC having “other things” come up, like tattoos or injuries that may or may not be related to late night running at the Arboretum followed by later night “recovery” in the parking lot with 18 – 30 of YHC’s closest 12 ounce friends. Life happens.
In this case life just so happen to have happened to Orange Whip and his scheduled Q for today. And when the Slack call went out for a replacement Q, YHC felt just bad enough about his prior behavior that the only good decision was to step up and volunteer. Here’s how things went down.
Warmup: run around the field. 5 burpees. SSH, 4 burpees, IW, 3 burpees, Low Slow Squats, 2 burpees, Merkins, Peter parkers, parker peters, 1 burpee.
Run across the street to the gazebo. dips, lil hazes, derkins (not FiA merkins), x 10, 15, 20 with a bear crawl to rotate around the gazebo between each set
7’s Gazebo to Cemetary, merkins and jump squats
Run back to the field. At one end, 15 merkins. Run to mid-field. 15 jump squats. Back to start, 15 merkins. Opposite end, 5 burpees. Back to baseline 15 merkins.
Center of the field, 4 corners
Center: 10 4 count Flutter-kicks
Corner 1: 10 Heels to Heaven
Corner 2: 10 Boone Crunch L
Corner 3: 10 LBCs
Corner 4: 10 Boone Crunch R
Time.
Molly-Skinny
“That was just the right amount of burpees” – Poptart
“That beatdown followed the time honored tradition of extracting sweat with all the fervor of a retro arcade extracting coins from the pockets of unsupervised schoolchildren” – Unknown
These were just some of the quotes that could be heard as the pax wrapped up a classic bootcamp beatdown. Showing once again, that Fridays are for more than fartsacking or running around wearing Mr. Brady’s kids soccer pennies. On the other side of 51 Lorax was all by himself with the echoes of a well planned … well, of something. Base on the Slack-blast it was someone pissing themselves and crying in an amusing manner. And yet, 3 miles away the men of Joust followed Geraldo as the circled the field of ultimate dudes hoping to “snag the bee*” and convert some of those far younger men to MFBCGA.
*Bong hits, anyone?
6 PAX woke up to a cool Monday morning, stumbled out of bed, and found their way to Waxhaw Elementary School to witness my first bootcamp Q in about 8 months and the latest episode of Lycan.
After a less then perfect disclaimer, we were off. Mosey to the back of the school, avoiding a car that followed us to the back lot, and circle up for:
COP:
SSH x 10, Merkin X 5, LBC X 10, LSS X 15. Merkin x 5. LBC x 10
Mosey down the gravel path and cross over the yellow gate to the abandoned Museum of the Waxhaws property for:
THE THANG:
Find some rocks (some smaller than expected) for arm work: Curls, tricep extensions, and shoulder press.
Mosey to the parking lot near the rocks.
Run from one island to the other for merkins, diamond merkins, Bobby Hurleys, jump squats, and ab work.
Mosey down a path to a pile of blocks for more arm work:
Curls, tricep, shoulder presses, triple lindy. Stretching the shoulders in between sets.
Mosey back to WE, behind one of the ball field to a shelter and use the benches for leg work
Step ups and split leg squats. Different cadence counts to keep the PAX on their feet.
Mosey around the ball field to find a hill for Triple Nickel.
Merkins and abs.
Mosey back to the front of the school for a round of Mary, each PAX choosing an exercise.
Cross the parking lot back to launch but stop for the called plank.
Regular plank, 6-inches, elbow plank, regular plank, Makhtar N’Diaye.
MOLESKIN
I am not sure Site Q Dunkin knew what to expect from me this morning, since I typically only post/Q one boot camp per year (Thanksgiving-Turkey Jam) and neither did I. My initial thoughts were to have the PAX run to Millbridge and back. But I opted for a simpler workout, focusing on the basics, nothing too fancy.
There was a lot of activity at the school this morning, not necessarily from us, but a few cars coming into the parking lot and buses running. So much for schools being out for the summer.
Goodfella’ and Transporter kept the mumblechatter running, mainly whining about the wet grass, one opting for some version of a squat instead of LBCs on the Triple Nickle.
We are thankful for the return of Graffiti, his first post after suffering from a stroke. He put in some great work this morning.
Thank you for allowing me to lead this great group of men.
13, including 2.0 2.0s for a moist adventure.
Cottonmouth, Turkey Leg, OT, Alf, Mildew, Hoover, Master Builder (2.0), Geraldo, Geraldo 2.0, missing several names who are important – please fill in the comments if you feel so moved to do so and right this wrong.
Note that the TriFuseNik (Gloss, Spackler, Puddin) was not present. Nor was the TriConfuseNik (Flipper, Lex, Curd).
I decided on a loosely planned off-campus adventure and boy did it deliver!
First, we ran to Cary “Runstopper” Ridge for some warmups and the first of many regroupings.
Continue to Davie Park where the early-bird soccer clan had the turf field jammed up , so we went with playground sets while the police watched us and then ran aroudn the parking lot while the garbage man dumped hot Who Hash all over the pavement where we were running. It was quite nice.
Next activity was running down KnockTurn Alley on the other side of the park, with exercises at the light poles and some partner work in the parking lot. Alf and TL partnered up and finished 15 mins before everyone else. Apparently, everyone in Charlotte was invited to a secret party at the clubhouse, so we dodged a steady stream of cars on the road, including Randy Quaid in a crop duster.
It wouldn’t be a proper adventure without a sketchy shortcut through the woods, so we made that happen and returned back to home base for some drippy wet Mary.
Just a few observations, some from the workout and few more from the heart:
Just remember, for only $2.00 a day, you can help a helpless helper with a helping of help. Your call itself says, “I’m here to help”. Please call right now.
[In the arms of an angel
Fly away from here
From this dark cold hotel room . . .
truly,
Horsehead
YHC rolled up at The Brave to find a trio of PAX wondering wondering if they needed a substi-site-Q. No fear!
THE THANG
We headed towards Endhaven and did a Build-a-Webb at the light poles with T-merkins and jump lunges along the way, at a 1:2 ratio. Once we hit 10:20, we laddered down and made it to 6:12. Bear crawl over parts of the overpass, head to the school for a modified triple nickel with pull-ups and dips. We did some Paula Abdul on the way back and headed on the golf course (RIP) until Wingman informed me the construction would hinder our progress. Merkin clock, return to COT.
MOLESKINE
Through multiple comments during the workout, it sounds like none of the four went to bed Thursday night itching to get up at 0500 and head to a workout. Do why were we there? Some of it was obligation, maybe some guilt, and some internal drive. Whatever it was, we all left good with the decision to post and stronger for posting. Great work Doc McStuffins, Wingman and Midriff — YHC’s Friday was much better for this.
Four Pax posted for the latest installment of F3Diesel at Five Stones Church. Today’s goal was to bring some variety to the mix of this 0.0 workout. We Pax tend to like what we like so I was hoping to give a change of pace and gear.
0500 Posse and I arrive to wrangle all of the various gear to the planned stations. Thanks to Posse for the late night FB message to offer to help. #HIM.
Music:
A curated list of rock hits from 70’s, 80’s, and 90’s.
Apparently I gave a proper disclaimer, per Posse.
COP
The Thang: Stations of Doom
I brought my tire sled and borrowed the AO’s fire hose. Each took turns pull and dragging each implement. This was our timer for the rest of us. While the “dragger” dragged other Pax rotated through 6 stations. We switch once the dragger returned.
We each made through the 6 stations 2X which allowed for 2X each on the hose and tire sled. Everyone hated it and also loved it.
Carries
Next we carried some KB carries with some exercises mixed in:
We had some time left for a complex called the human burpee invented by the great KB coach Dan John. This complex is a great alternative to the burpee which IMO is over rated, overused, over-hyped and, not that safe. Normally this complex is a descending ladder but we did not have enough time. so we completed a partial.
We only had time for the first 2 rounds. The whole thing is a great workout on its own.
Mary
We did the #meathad mary which consists of glute bridge, hollow body hold, and plank. We ran out of time for the plank.
Moleskine:
Great work by all the PAX today. Some of the exercises were new to the PAX and each jump right in. Pleasure to make the journey to the ‘Haw.
Announcements:
-UP out!