Got a text message from O-69 last night: “FYI Chastain, some people pre-run. I pre-hate you”
Well if that doesn’t set the tone for today’s workout, I don’t know what will. Seeing as I hadn’t even begun to think about what I’d put in my weinke, I took even MORE time to really soak in the hate and make sure all that hate was worth it.
It’s clear we’ve been using the coupons too much. Guys are getting out of their vehicles and immediately pulling out their own coupon or heading towards the gear box to grab one there. No no no no no…I’ve got all the gear you’ll need already set up. Gather ye round and hear of my DiCCS.
Warmup
Taking a page from Popeye’s book we started with a very quick lap around the lot then circle up for SSHs, LBCs, SSHs, Merkins, SSHs and another quick mosey. Up, down, up, down, up is a good way to get people moving and the hate blood flowing.
Another lap around the lot, this time to provide instructions for the upcoming Thang.
The Thang
As aforementioned, all the gear is set up, station-like, but spread out in a biiiiiig circle that encompasses half the parking lot. 2 pax to a station, they are as follows:
So we’ve got the standard station rotation whilst you wait on the hair burner team to go down and back, right at 100 yards if you were wondering. Yeah, it’s terrible but you’re better for it. Except Dough Boy. He used the opportunity to complain about hair burners, more than any other pax, while instead carrying a coupon in a rifle carry. Hi-larious.
Anyways…So you do your station until the hair burners are done then rotate to the next station. ONLY THIS TIME, you have to do a full lap around all the stations, back to your original station, and THEN move forward one station. So we had that going for us, which was nice.
I wasn’t sure how long all that was gonna take. Would we get two rotations? Three? Five? Nah, we got a whole ONE.
Side note: The fire hose was donated from Tupperware/Rubbermaid like two years ago. I used it for a Q at Asylum but I’m not sure it’s been brought out since. I saw it rolled up all by its lonesome in the forgotten corner of the gear storage area and I felt bad for it, neglected as it was. Don’t neglect your hose, guys. It’s probably 30 feet long and weighs at least 70 or 80 lbs. Throw that sucker on the ground and drag it while you attempt to run and you’ll see why it’s mostly left alone. Don’t worry though, I love playing with my hose, so it’ll see more use in the days to come. But I digress…
Less than 10 minutes remaining, I decided against making another go of the station work and instead instructed the pax to line up width-wise across the parking lot. Some pax need special guidance to get them in their spots but we eventually got there. Instructions: island suicides. Island one and back then 5 burpees. Island two and back then 10 Bonnie Blairs (2=1 suckas). Island three and back then 5 burpees. Extra instructions to include a merkin in that burpee, just in case some pax needed clarification.
We got started, then had a few cars come in the lot so I modified all the suicides to just the first island and back for safety purposes. Curb dips when you’re finished.
5 minutes remaining: Back to whatever your next station was supposed to be. Ready? Grab the gear and walk it back to the gear storage area. I don’t wanna pick up all this crap by myself. It took me forever to get it out there.
2 minutes remaining: Circle up for some SSHs and then Big Bois until time is up. We’re at 8. OK, 2 more so we’re at a nice even 10. OK, now you can be done.
Moleskin
I’d been planning to do some station work the next time I was on Q at Chiseled. We’re finally back to using gear so I wanted to make sure we used as much of it as possible. I think we accomplished that mission.
Announcements
YHC took us out
12 strong for Dromedary!
The disclaimer was given, and here is what went down:
Warm Up Mosey
Circle Up:
Mosey to the wall behind the school:
Partner work – Partner 1 works while partner 2 goes over the wall and hot lap around the fence – then flap jack
Mosey to picnic tables
Mosey back to parking lot
Partner up again for rock work – Partner 1 works while partner 2 runs to the top of the lot and back – then flap jack:
Return rocks and back to COT
A few ab exercises followed by Have a Nice Day
Done!
Great work by all PAX this morning! During the warmup exercise I asked the Pax to “make the circles bigger” during Moroccan Nightclubs. Well, as you can guess, saying things like “make it bigger” with this group only leads to laughter. From there somehow “spank it” became a phrase of the day. Laughter in the dark at 5:00 am is one of the things that makes this group so awesome. Most people are asleep while we are laughing and getting stronger.
Welcome FNG “Houdini”. He shared with the group that he was a refugee in Ukraine before making his way to Seattle and now North Carolina. We were all in awe as he told his story. He said he escaped communism twice… once from the Ukraine… short pause… and once from Seattle! LOL What a hilarious comment! I think he will fit in just fine with this crew!
Enjoy this little time machine back to The Floater from last week where we shared 600 things together.
WARM UP
.5 mosey around town and circled up in the gravel lot behind Dream chasers – Planking in gravel is a great way to help you appreciate those weathered parking lots we sometimes crawl over.
THE THANG
Partner up at the wooden RR bridge – Be nice and share 100 Burpees, 200 Squats, 300 LBC’s
P1 runs a lap around and over the bridge while P2 cranks out as many perfect reps as possible
Mosey over to the bottom of A Bad Idea? ( the one past the skatepark )
7’s – 6 Mike Tyson’s at the bottom, attack the hill and 1 Big Boy SU at the top
Rinse and repeat until 1 MT and 6 BB’s
Mosey back to COT as the clock struck 6:15
MOLESKIN
This ended up being one of those “It looked a little easier on paper / in my head.” Weinke’s… BUT with that being said the whole group powered through and crushed it! There was constructive feedback in short, simple choice words, encouragement and selfless offerings of PAX doing extra credit reps to help the group complete their 600. That’s what this is all about.
Life is hard right now. At times it really just sucks if I’m being honest. However, F3 continues to support me in nearly every area of my life. I am still blown away when I reflect back over the past few years. So, thank you again F3 brothers for walking shoulder to shoulder with me through life. 🙏👊
ANNOUNCEMENTS
There were a couple.
The Warmup
The Warmup started with a little Mosey to start dynamic stretching
The Thang
PAX started with completing (3) exercises at the start in reps of 7.
PAX ran back to beginning to complete (3) new exercises, reps of 7
PAX ran back to beginning to complete (3) new exercises, reps of 7
PAX ran back to beginning to complete another (3) exercises, reps of 7
Amazingly we still had time, so we decided to start over but this time with reps of 21 and 28. PAX made it through Bobby Hurley and headed back to COT with one minute left. Just finish by holding in Plank until time ran out.
It is crazy to think you can still get in 4 miles by running up and down a sidewalk.
I do have to give a shout out to Dasher since he is beast. He ran 3 miles prior to starting and then completed Blackhawk.
As soon as we finish, we see Smithers and Rubbermaid join us after they ran 9 miles!
Announcements
None
The time was 5:13 and no Q had been claimed and no Site Q on site, YHC looked around the parking lot and saw 1 gazelle to the right (hocking shirts from trunk). Looked to left saw another gazelle that looked to have competed against Joey Chestnut and looking to release some of the leftovers on pavement, and then looked ahead and saw only 1 other Musketeer of LRC (Smithers not ready to do work today so we left him at home). Question came up who wants to Q, so YHC quickly says I have it to ensure that he can control the volume for the morning’s activity (avoid 5:30/mile pace to start).
Oh and back to BB title – what do you call it when your belly sticks out further then your weinke…..a weinke-do.
Warmup
Mosey down concrete path and come back to the circle for quick stretch. If Hollywood is reading this we spent 15 mins doing Imperial Walkers and Calf Stretches. For others we did quick Jimmy Dugan, calf stretch, runner stretch.
Thang:
7’s
Using the the two circles by baseball field w/ Jump Squats and Merkins
Mosey towards alcove with steps. 1st time that YHC avoided doing calves
Burpee Indian Guardian
Hand pick randomly assign 2 groups. Each group would do burpee indian guardian run around the bus island. Once back to front of stairs do 20x Big Boi’s as group. Do 3x. Not sure if it was after round 2 or 3, but at some point Ice-9 pulled the lever and released the gremlins onto the pavement.
Mosey towards front of middle school
Bear vs. Camper
Around the island in front of school start with 1st 2 contestants and point was for Bear to do 2 burpees and see if they can run down the camper before completing a lap. Rotated through group until all had a chance to compete.
Mosey over to middle school parking lot for round 2. Most cases bear won.
Finished at 6:15 with all clocking in 5+ miles with some north of 6.
Light crowd today at Asylum. We started with 4, dropped one 10 steps into the run, and then picked another one up half way into the warm up.
WARM UP
Mosey to Payless Shoes Parking Lot. I was quickly corrected by Turnbuckle that it was a Rack Room (I guess he was going to attempt to take Posse’s place as the gnat in my ear on this mornings workout). Circle back for the 6 and get out of the way of Mad Dog coming in on two wheels. Had planned for a light Warm up but decided to extend it to give Mad Dog time to catch up.
Mad Dog arrives and off we go towards the neighborhood (the back way).
THE THANG
Asylum has a couple hill options in the Wesley Oaks Neighborhood. Most hills we do are just an up, but I knew of one particular hill that would allow for an up and down and an up again. One hill allowed for an incline with a longer climb while the other hill was shorter but a steeper incline. Start in the cul de sac and do 10 In/Outs. At the peak of the longer hill do 10 Carolina Dry Docks. At bottom of next hill do 10 In/Outs. So basically at the bottoms do In/Outs and at the peak do Dry Docks. Clear as Mud? Do that 5 times.
Recovered at the bottom of the steeper Hill to finish with the 6 then all you got to the top.
Mosey towards the back entrance to Target for more hill work. 10 Baryshnikov’s at the bottom and 10 more at the top of the hill. A backwards run halfway up the hill with an all you got the rest of the way. Jog back down the hill. Repeat 3 times.
Target parking lot for 4 quarters (the overly used by me Jog, run, sprint, walk/recover thing). We didn’t have time for overtime today. Thanks to By Pass for keeping me honest and calling exercises while we waited on the 6.
Short Mosey to pick up the 6 then did 10 more Merkins on both my down and up.
Mosey to COT and had less than a minute. Merkins until time. I think most got 15 merkins in.
MOLESKIN
ANNOUNCEMENTS
Diccs- Given and covered within 45 seconds since I was running my beak and about forgot to cover–
Warm up
Fast mosey to high school entrance
20-SSH
Jimmy Dungan stretch into a plank/calf stretch/ runners pose
Recover and stand up and get into squat position and then point right leg out for 10 tabs flap jack with left leg tabs.
Good form Speed skaters 10 count both side ( I saw a tear in Recalculating’s eye– I think he was like a proud papa!!)
5 low slow squats
Mosey around lot to the first Alcove
The Thang
Alcove 1
25 Donkey Kicks
10 Mike Tysons
run to road for 5 bomb jacks and 1 Burpee
Rinse Repeat one more time
Alcove 2
25 Shoulder Tabs
10 Mike Tysons
run to road for 5 jump squats and 1 burpee
Rinse Repeat one more time
Mosey around park lot to triangle area with benches near cafeteria and partner up with someone you normally do not hang or roll with
P1 run to circle island and back
P2- 200 LBCS/150 Pistol LBS/100 Gas pumps/ 50 Big Boys.
Mosey around school to stair area for 2 rounds around the triangle
5 -Mike Tysons
5- Bomb Jacks
2- Burpess
As a group 15 Big Boys/ 20 pistol LBCS each leg
Mosey to front of middle school for Step ups until 6 arrives then as a group 15 step ups
Mosey to COT for 10 Big Boys DONE SON!!
Moleskin
Well today was a first time in almost 1 1/2 that a completely ALMOST… let my Co Site Q down when I noticed I failed to have a Q for Monday.. THE SKY IS FALLING THE SKY IS FALLING!! So since I screwed the pooch the only way to TOTALLY redeem myself was to take the Q and roll with it. I am no Zinfandel who has Q-ed 77 times but I actually enjoying Qing and pushing myself as well as the PAX. Today was a great turnout and it was great to see some new faces and old faces back out at Flash ( Fife, Mayhem, Golden Plates, and Magnolia) Nice work boys…
Chickens Throne of Lies– So at approximately 5:21 am while cruising to FLASH Schneider ask what the Wienke looked like, I said not really sure bro as I decided to drink and eat last night verse write my Wienke out like I should. He threw out a few good suggestions and ask how many burpees did I have planned I said maybe 4-6. I guess after burpee 10 or so he decided to call me a liar during the workout.. HOW RUDE!!
Announcements
Christ Closet needs help Saturday after the workouts moving furniture. ( Food will be there!! yes!!)
Next Monday and Tuesday there are spots for CPR training- reach out to Surge. ( Five Stones 6pm)
Pray for Pepper— Ghosted friend passed away in a car wreck and his family is in need or prayers and lifting up
Zinfandel is a darn good model for Gerber’s shirt push ( 3 left)
39 years, not really a very big deal in most circumstances. It’s not a milestone birthday, its “just one more year”, one more trip around the sun. So why make a deal out of it. In part, I guess, its serendipity my birthday landed on a Saturday giving me the opportunity to return to my favorite AO to kickstart my 40th annum. The other part, is each year is a gift worth celebrating, worth acknowledging the gift which was another 365 days of breath, of strength, and of enduring the challenges of every day life. I appreciate the PAX who tolerated my vanity, and humored my hubris, by posting alongside me this morning. Read on to know what we did:
The Thang:
–COT including 13 of IW, LSS, LSM (3 X 13 = 39) followed by 13 burpees.
-Mosey over to the circuit in the parking lot outside the hotbox consisting of:
-Sister Mary-Katherines
-80# Squats
-40# Ball Slams
-60# ground to overhead
-35# Triple Lindys
-44# Plate press burpees
-Ball-Over Merkins
-Deadlifts with either 120# bag or 2 44# bells
-Burpees
We did 3 rounds Tabata style, 40 seconds on each station with 20 seconds to rotate to the next. After round 1 we moseyed to the wall for peoples chair with 13 alternating leg lifts in cadence, 13 count right leg up, 13 count left leg up with 13 count balls to the walls in between each set of PC. After round 2 of the Tabata we went to the tables in the hotbox for 13 step ups, 13 dips, 13 derkins X3.
After round 3 we re-loaded the truck and moseyed back to the start for circle of Mary including Flutta, LBC, Dolly, Rosalita, protractor, American hammer, and plank-o-rama
Moleskin:
-It’s always awesome to show how much work occurs standing in a parking lot picking up heavy things. I do believe all PAX (except Joker who was doubling down and taking it easy) were thoroughly smoked after 2 rounds of Tabata and the third was an absolute ball-buster.
-Speaking of Joker, after a 1 hour speed work set at a nearby track, he rolled in late and upset what was a perfect 8 station circuit. YHC knew he was coming tho, so the audible was pre-considered and applied in real time (adding the sister Mary Katherines, which got many a grumble.)
-During the second set, Cheese Curd was squatting opposite Stalker when he said the most cheese curd thing ever. “It’s like looking in a funhouse mirror, I’m bigger, tougher, and squat deeper. I feel really bad about your reflection though.”
-Speaking of Cheese Curd, his usual ridicule was somewhat muted as he seemed to be quite labored from doing work. Today we learned he DOES have a mute button… now only if it would work on McGee… I’ll investigate and report back.
-I should already know this, but YHC really needs to stop pre-defined circuits next to Alf. During the bench work, he was routinely done with his Derkins before I started, and it was done with good form. WAMRAP has built a monster there…
-Hoover and Geraldo seem to think their stature immunizes them from having to do burpees, not sure why that is…
-Urlacher makes odd noises when lifting weights… curd squeaks 2.0?
-Joker spent most of the time we were doing bench work chatting up the three ladies who were doing some kind of Pilates on the other side of the hot-box. Married men have no game, just saying…
-Spent the entire workout and time after doing things themed around my birthday and complete failed to acknowledge Madison’s 50th birthday which is today as well. RESPECT brother, and apologies for failing to acknowledge during COT… just awful dropping of the ball on my part.
Announcements:
-F310year.com. Check it out, October in Wilmington, Join the slack channel, sound off about whether or not you might want to go. It’d be really cool if you did man.
-8/14 bring your broken down 26” or great bikes to RockZero, Stone-Cold will be coordinating a drop off to a compatriot who will refurb them and then donate them to a family in need of basic transportation.
DISCC for all 3 of us in attendance, all Appetizer regulars.
We started with a mosey around the school and warm-up in parking lot with SSH, LSS, merkins & stretching. Mosey to other side of the parking lot for some ab exercise. Into the woods we use the benches for step ups, dips and derkins, all 15 reps each.
Next we ran to the track and alternated with running laps and I honestly forget which exercises.
Next, mosey to the rock pile and down the road for a suicide circuit of thrusters, run to next point merkins, back to thrusters, run to merkins, then to next stop LBCs, etc.
And wrapping up with some H2H while Twinkle Toes did a quick lap around the parking lot I assume because he wasn’t hot enough, or perhaps had a mileage goal I deprived him of meeting at that point.
Very light attendance most likely because it was about 90 degrees and felt closer to 100. We stayed in the shade most of the time but could not avoid the heat. I’m most likely going to be out of town the next 2 weeks, and with attendance so low lately & heat so high, we may put the Appetizer on hold for a week or two. See GroupMe for updates.
Prayer requests for Samantha awaiting test results & also my mother recovering from a non-covid virus that hit really hard
Apologies for not getting this out sooner.
Warm Up
SSH, Mountain Climbers, Runners Stretch, Moroccan Night Clubs, Plank Jacks, Jimmy Dugans
The Thang
Ab Web – 1 Big Boy, 4 American Hammers…finish at 10 BB and 40 AH’s
Circle Up with Coupons. Concept was to do the Wave, with 1st pax starting an exercise, after first rep the guy next to him starts his reps while Pax 1 continues doing reps. All others plank on coupon until your turn. Once all pax around the circle completed, stay with same exercise but go in the reverse direction so that the last pax of the last round gets to enjoy all the numerous reps as the first pax in the first round. We did curls, military press, blockees, chest press, kettle bells swings, squats.
Rifle Carry to spot in parking lot. Partner up. P1 bear crawls to island and back, P2 does blockees. Rinse and Repeat 2X.
Rifle Carry back. Some wave games, this time instead of plank, top taps on block.
Upward Dog, Downward Dog, Time.
Moleskin
Hot and humid, wow. Thank you for the opportunity to lead, sorry for explicit lyrics on one song on my playlist, it has been removed. Prays for Chicken Little’s friend. Good luck Chastain on your competition tomorrow, Brutus – you should bring a doctor, priest and a drug dealer to help you get through the day tomorrow.