Filling in for the Chicken
And for my 77th Q…
THE THANG
Mosey to the front of the high school. Circle up for….
- 20 x SSH IC
- 20 x Imperial Walker IC
- 15 x Morroccan Night Club IC
- 15 x LS Squats IC
- Jimmy Dugan
- Calf Stretch
- Runners Stretch
- 20 x 6” Plank Jacks IC
Mosey to large lot. Time for some Sevens! Start with 7 Mike Tysons on one end and on the other, do one Speedskater. 2 is 1
Lay down for 1 x Big boy sit-up. 4 x LBCs. 4 x Dry Docks between each round. Complete halfway to 5 and 20.
Mosey to back of the high school and find some wooden bench. OYO 30 x dips. Mosey down to circle and complete 30 x Monkey Humpers. Repeat 2 times.
Mosey to large concrete wall attached to tennis courts. 20 each: Jabs x toe lifts. Air Presses x heel Lifts.
Find some concrete to finish up. 1 x Big boy sit-up. 4 x LBCs. 4 x Merkins between each round. Complete up to 10 and 40
Mosey back to main lot. Suicide audible and that’s time.
Schweddy Watchtower
The Warm up
Mosey front of school and around traffic circle. Return to COT for stretching.
- 14 SSH (breathy)
- 20 imperial walkers
- 20 Moroccan night clubs
- 20 Jimmy Dugan’s with clap
- calf stretch to runners pose
- Downward dog
The Thang
- Mosey to front of school. Partner up with someone equal or less strength than you. Timer runs to back of cafeteria while other completes exercise
- 200 Dips; 200 incline pushups; 150 steps ups
- Mosey to main entrance and partner up in group of 3.
- Partner 1 and 2 on opposite ends of road while timer runs back and forth. Partner 1 sumo squats. Partner 2 speed skaters
- Mosey to front of school. Partner back up. Partner 1 run around traffic circle and Partner 2 air presses. 3 1/2 rounds
- Move toward COT. Circle up and complete make it stop till time.
The Moleskine
- Great group of dudes today pushing it hard. Honored to be your q today and had a blast doing it. Schnieder and Ricki Bobby are great site Q’s and opened my eyes that i need to up my site q responsibility; they reached out to me several times and helped get together a background plan if it rained or to extend time if needed.
- Swimmers needs q’s
- Chicken little mental health 5k. Please donate Friday after coffeteria
Sightseeing Around Calvary
Let’s get right to it shall we?
The Thing:
8 early risers moseyed through the Calvary parking lot (with ideas and threats to stop for 100 monkey humpers at the Meathead group) to a parking area near the hotbox. Here was a standard warmup with SSH, Steve Earles, Peter Parkers, Parker Peters, and Morrocan nightclubs. In the middle of COP Floor Slapper came out of the shadows to make our group 9. I am still not sure where he came from.
Jogged over to a parking lot adjacent to Hwy 51. There were 8 grassy islands in said lot. Here we did a suicide ladder running to the 1st island for 1 burpee and 3 squats. Back to start and run to 2nd island for 2 burpees and 6 squats. Back to start…so on until finishing the 8th island with 8 burpees and 24 squats. Snuka, Tagalong and Mr. Magoo crushed this like it was nothing and led Mary for the rest of the group to finish.
Next headed over to the rock pile in front of Calvary. Grab a lifting rock for sets of 20 curls, OH presses and tri extensions. Rest and then repeat. Blimey noted that he lifted the day before so he modified to hit areas that were not jelly from the prior day’s lifting #getyoked. YHC on the other hand dropped his rock when shaking the arms out before the last round of tri extensions #rookie
Time to partner up and select the best rock between you for a rock carry Indian run around Calvary. P1 starts out running carrying the rock while P2 drops for 5 shoulder tap merkins. P2 catches up to P1 and flapjack until back at rock pile. Due to odd number YHC hopped in with Emoji and Floor Slapper. Not sure if this helped or hurt bc as Emoji pointed out it led to extra credit rounds of shoulder tap merkins. I was amazed at how fast the Pax knocked this out. Point Break and Snowflake were early finishers of course. I joked about having time for a 2nd trip around. This was met with groans of which YHC was one. I did not want to do that again.
Moseyed to the hotbox. Back with partners. P1 runs around and down hill to soccer/football fields for 10 2 cone shuttles. Then back up the hill to relieve P2 who is cranking away at the 100 step ups needed combined. When teams finished that we repeated but with Bonnie Blairs at the bottom of the hill and 150 dips combined at the hotbox.
Moseyed to launch as the clock hit 6:15.
Moleskin:
Great work all around. I was amazed at how fast we got through the exercises. Good push from all.
Thanks Point Break for tapping me to lead and heal up Lorax.
Announcements:
– F3 Nation Nantan, Slaughter, on Q Aug 27th at Centurion.
– F3 10 Year Anniversary Oct 8-10 in Cape Fear, NC
– SOB Blood Drive Oct 29th at Matthews Town Hall
Expectation ….
Today the intension was to keep the group together as I was expecting FNG’s. I had texted a group of friends about F3 and was expecting at least 1 FNG. Disappointed.
Looked at the watch and it was time to roll. DICCS given quickly and let’s roll.
Mossey to Highschool entrance. Jump squats till 6 is in.
20 X SSH
15 X Morraccan nigh club
15 X Imperial squats
Streches.
20 Dips then run to the 1st alcove for 20 donkey kicks then run to next alcove for 20 Mike Tyson, repeat and rinse 3 times. Few abb workouts (LBC, box cutter and big bois.). Run to the high school dinning area. 20 Step ups ( 1 is 1) then run to the round about for 5 burpees. Repeat and rinse 3 times. Run to transporter’s shed. 30 air presses and 30 jabs. Run back to COT stopping at each light post for 5 merkins. Zin said I was nice for just asking for 5 merkins. Chicken was waiting for the merkins. Should have called for 10 merkins at the lights. Had little more than a min left. LBC’s, heals to heaven and big bois. Have a nice day.
Amazing group of men this morning. Everyone pushed hard fought the thick air.
Announcements:
5k for mental health awareness. Check groupie of contact Chicken for details.
IPC around the corner.
He stopped for Water!
Warm Up – Mosey to Millbridge Pool via neighborhood. SSH, Moroccan nightclubs, Jimmy Dugans, runners stretch, merkins,
The Thang – We run up Millbridge Parkway, did lots of merkins, then started an ab web of 1 BB, 4 AH’s, up to 7. Ran down the parkway back towards clubhouse, along the way did jump squats and squats. Stopped at clubhouse for rounds 8 and 9 of ab web. Ran back to COT, stopped at bridge for 20 derkins.
Once at COT, YHC declared he needed a sip of h20 and went to his car for it. I wore a scarlet letter for the remainder of the workout – about 8 minutes. finished ab web here.
Mosey to rock pile by school entrance, P1 runs parking lot, P2 does curls and military press. Run back to COT.
Mileage was 3.5 to 5 depending on if you were the 6 or in the lead and circle backed.
The Siren Call
There was the plan for today’s Q. Then Bottlecap texted a picture of some pavers and a “fresh off the truck” porta john at his house in case something different was wanted today. When Bottlecap didn’t show, got skered, etc, YHC thought it would be awkward for 11 pax to show up at his house while he in his tighty whitey jammies and we’re lifting blocks in the back yard and blowing up a porta john next to his garage. Or, maybe that’s what he wanted. Either way, we stuck with the original “plan” today despite the siren call of the newly minted porta john.
11 men made the decision to start their day at Ignition this morning where we found 75 degree temps and a dew point of 73, Deeeelicious
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Mosey down the entrance road of Cuthbertson Middle to the traffic island on Cuthbertson Rd.
Warm-up:
- Side Straddle Hop x 15 IC
- Mosey to Entrance of Lawson at Five Forks Rd.
- IW x 10 IC
- Leg stretches
- Calf Stretch x 15 seconds, flapjack
- Glidah Strech
The Thang:
- Run to Great Rd.
- Alternate 5 Speed Skaters and 5 Squats at every light pole
- (Ice asked for us to alternate between IW and SSH but no Q jacking today)
Mosey to the intersection of Trading Path Ln. and Great Rd. for some 13s
- 1 Hand Release Burpee with a broad jump
- Run down the hill .2 miles to the cul-de-sac at the end of Great Rd.
- 12 Big Boi situps
- Back up to the intersection for 2 Hand Release Burpees with broad jumps
- And so on until pax complete 12 Hand Release Burpees with broad jumps at the intersection and are down to 1 Big Boi situp at the bottom of the cul-de-sac.
Spent/defeated mosey back down Five Forks Rd. to Cuthbertson Rd. and back to COT which may or may not have seen Ice push/harass/cajole/ Mute for an entire mile….
Done!
MOLESKIN:
I hate this workout but I also think it’s a great one. Workouts where you basically never stop moving and don’t die are always the one’s that stick with me.
Coming back up from the cul-de-sac starts as a slight incline and then finishes with a sharp incline. The hill really adds up after 11+ trips to the top, especially with the decreasing amount of time spent on the Big Boi situps.
- Pro Tip: The sidewalk is at least 10 degrees cooler than the blacktop. YHC wishes the “car up” during the HR Burpess came before that last part of the last set to learn this.
Great to see Mute out there pushing it. He consistently comes out and pushes himself to be better and you can see it in his progress.
Transporter had another gear this morning, see ya!
Hollywood, Dasher, Easy Button, and Ice9 slugged along though the fog this morning pushing the pace with the usual intermittent dry heaves floating around
Foundation and Deflated completed the new normal 2/3 LRC showing and I think Foundation had about 1 gallon of sweat he was lugging around by the end of the workout.
Ghosted per usual puts in the work and keep getting faster.
Sugar Daddy disrespected YHC by pre-running. Hopefully it sacked you 🙂
Thank you for the opportunity to lead today.
ANNOUNCEMENTS
- IPC coming up next month. Go ahead and SIGN UP NOW:
- https://f3greenwood.com/ironpax-form/ironpax-challenge-2021-registration-form
- Why should you sign up for IPC?
- It makes you better
- You suffer with your friends and the stories and mocking are almost worth the 3-4 days of soreness per week
- Breaks up the monotony after a hot humid summer
- Ice Cream shoes and khakis
- F3 Hartsville
- because F3 Waxhaw > what anyone else has going on