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
Can the Pax’s get off Gilligan’s Island
Warm Up
8 Pax’s tried to get off Gilligan’s Island for a full body workout.
Warmup run around the island parking lot. Stopping by the front entrance of the school.
- 15 – Potato Pickers
- Calf Stretches
- Planks
- Left Running Stretch
- Right Running Stretch
- 15- Marcon Night Club
- 15 – Side Straddle Hops
The Thang
1st Island
Arms
- 20 – Merkins
- 20 – Mike Tyson
- 20 – Shoulder Taps
- 20 – Plank Jacks
- 20 – 1 Handed Planks each arm
- Lateral Plank Walks to 2nd Island
2nd Island
Abs
- 20 – LBC
- 20 – American Hammers – I learn the correct way to count them 😊 Thanks Chastain
- 20 – Heals to Heaven
- 20 – Big Boys
- 20 – Flutters
- Lungs to the American Flag
- Cherry Pickers / Drop them in the bucket to the 3rd Island
3rd Island
Legs
- 20 – Squats
- 20 – Toe Taps
- 20 – Mountain Climbers
- 20 – Half Raises 2 legs then 1 leg.
- 15 – Side Straddle Hops
The Moleskine
3.3 miles of running around the island, and 300 reps for the Arms, Abs, and Legs on a sticky morning. We never left the island, but for a Monday workout it was a job well done.
Announcements
- Lycan back to 5:15am starting next Monday
I Didn’t Know This Was a Motorhead Song
Eight men answered the midweek bell to swing iron at Meathead this past week fighting off humidity and the dog day doldrums of the late summer. We began with a disclaimer that some would call eloquent and moving and others would call nonexistent and completely missing. Everyone hears things differently I suppose. Next came a warmup consisting of various exercises not including the side straddle hop, because as I have learned recently, when your running shoes are extended beyond their useful life, that particular exercise is about as much fun as being stuck in a middle seat on a cross country flight between a chatty vegan and a woman who is super excited about her new Rodan & Fields business (pyramid scheme). New shoes have summarily been ordered so as not to follow the cautionary tale of Gummy and Gloss and refusenik jumping jacks.
The holy spreadsheet of thunder and rock & roll let me know that press ladders and snatches were the order of the day. Snatches are terrible and snatches in humidity are terribler. First up was five sets of 1 press per side, then 2 per side, then 3 per side. Next was five sets of 10 snatches with each arm. The compulsory part of the workout finished we could move on to the things that I actually wanted to do, namely five sets of 10 swings, 10 merkins, 10 sumo high pulls, and 10 sumo squats. We then finished the morning off with some loaded carries and hollow body holds.
Now onto the part of the backblast that people actually read. This particular offering is terribly late for a variety of reasons, none of them particularly good. My ancient laptop is like Tennessee football, last viable circa 2012, and I don’t like writing on the iPad or the work computer. Also, I really couldn’t think of any theme I wanted to center my commentary around. The playlist was Motorhead because I was in need of a palate cleanser due to attending my first jam band concert the previous weekend. While the musicianship is undoubtedly amazing, the concept of one verse and chorus every 14 minutes is something I’ll never get used to. Oddly, over the 45 minute period, the Spotfiy algorithm selected three cover songs performed by Lemmy and the boys. Their rendition of Judas Priest’s “Breaking the Law” was good, though not much different than the original. Aerosmith’s “Train Kept A Rollin'” was interesting given the stark vocal differences between Lemmy and Steven Tyler, and their version of The Kingsmen’s “Louie Louie” was something that was unexpectedly delightful. While trying to think of a good topic to write about, my thoughts settled on the school year that is about to start, and how it represents a fresh start and a clean slate, a midyear do-over on New Year’s resolutions. This time of year gives the chance for a restart that many of us need, and by many of us, I mean me of course. The past several months have been more existing than truly living for yours truly. Too many weeknight glasses of scotch and vapid television, not enough intellectually enhancing pursuits. Therefore I have decided to hit take the metaphorical game cartridge out of the console, blow on it (those of us raised on the original Nintendo Entertainment System know that is how to fix any software bug) and hit the proverbial reset button on the year. I ordered a new laptop and have decided to finally get started on the nine year plan of becoming a freelance writer. Why nine years? Well, in nine school years, my youngest child will finish high school, and at that point I want to have reconciled my last spreadsheet for the man, constructed my last PowerPoint deck for senior leadership, and cease to be a cog in the soul crushing machine that is corporate America. Now that I have put this ambition out there in print (pixels, but you get the point), I have an accountability network, and this group of ours excels at holding each other accountable. If anybody else could use a midyear recalibration, I think the dawn of a new school year marks a good point on the calendar to reassess, realign, and get going. As Andy Dufrense said, it’s time to get busy living. Now, there are steaks to be grilled (get the outdoor flattop griddle, it’s life changing), backyard footballs to be thrown, and riddles of how to monetize writing things on the internet to be solved.