Bottlecap asked if I could write the BB. I said sure not knowing what he was up to with his Q that morning. So this will be a summary as we did lot of stuff that day.
DICCS given. Run towards the round about near high school stadium. Stop in between to do some quick reps of whatever which did made thighs burn. He had found out that the gate to the football field was open. So we did run up and down the steps. Then run around the field alternating between mossey and sprints. Then we did lots of other stuffs (to many to remember). DONE.
Announcements:
Prayers for Rubbermaid and his family. Prayers for Bottle cap and his family who are now in Honduras on a mission trip.
Yes…I know you can’t believe I made it to a workout! I Qed Chiseled once and it was a complete disaster and I didn’t need that to happen at Cowbell, so I planned a little. See below. Also, if you don’t own a Kettle Bell, I suggest buying one, they are very versatile and I would go about 5 lbs heavier than you think you need. I’m weak so I went with a 35 and will hopefully be able to sling it around pretty well in a few months…just in time for IPC
Warmup:
Longish run behind Pet Smart then along the front of target and back to COT.
10 SSH IC – Left shoulder is still tight, my form was amazing!
10 IW IC
Calf Stretch
Runners Lunge
The Thang:
Suicide – 1:
Start with KB on the far side of the parking lot and run to the first main parking lot divider line ( You had to be there) with your KB and do 25 rows with each arm leave the KB and run back to the start. Run back to the KB and advance to the next line… Advance further across lot each time.
Exercises that followed 25 rows:
35 curls
45 American hammers w/ KB
55 squats – Rinse and repeat 2 more times…drop 5 reps each time.
Suicide – 2:
Just like Suicide 1 except… Walking lunges w/ KB instead of running. 50 flutters, 25 KB swings Rinse/Repeat x 3 and drop 5 reps after each set.
Circle of KB Pain:
A pax calls out an exercise and the other pax perform the exercise while said pax runs to or around a predetermined area.
Done!
The Moleskine:
Did you know Dasher is fast and in very good shape? Have you ever met Shriver? Well, he’s like Dasher…in great shape. Then there’s the one they call Chainsaw! I mean, he is a RR and still outworks some of the pax that are much younger than him! Small groups are where it’s at! Thanks for letting me lead and working hard!!
I took us out.
Announcements: Probably…but that time has passed
Quick recap of a great morning with 20 PAX (!!) at Firestarter + a couple of runners for COT.
The Thang:
Short mosey to let the late arrivals catch up and warm up: 20 SSH, 20 IW, 10 merkins, 10 mountain climbers all IC.
Mosey to Old Navy for storefront pain stations. Run from Old Navy to Target stopping at every store for 10 merkins and 10 squats. Seven stops total I think. Mary to wait for the Six then 10 eight count burpees IC. Coming back, same format and switch to CDDs and backward lunges. Finish again with Mary and 10 ECBs.
Partner up and go to the small wall behind Old Navy. P1 runs to the stop sign and back (~100 yards total) while P2 does as many wall climbs as possible. Repeato so each guy goes twice.
Mosey to the AT&T store. Bear crawl across the parking lot, 20 squats, bear crawl back, 20 squats.
Mosey back to the fountains to close out. P1 runs the lap while P2 does a called exercise. No prescribed number of reps, just each PAX focusing on form as many as possible. Diamond merkins, wide arm merkins, dips, and merkins.
Mary and… time.
Announcements: Spots still open for F3 Dads Camp at Camp Thunderbird. Last Call and Body Shop looking for Qs.
If Voodoo’s spreadsheet and the Pax’s reaction to your musical selection has you paranoid, you play Paranoid. The Black Sabbath album sits neatly within the hard rock venn diagram of grunge and metal the boys seem to enjoy. I didn’t hear any complaints and that’s high praise.
Warm-up
Side straddle hops
Imperial walkers
Steve Earls
Halos
Around the world
The Work
10 Single-leg Roman deadlifts, each leg
5 x 5 Double cleans
5 x 5 Double rack squats
Waiter carries down and back ~ 30m
5 American swings
5 Rows, each arm
5 Push-up, pull-through
5 Sit-up & press
Waiter carries down and back ~ 30m
10 American swings
10 Rows, each arm
10 Push-up, pull-through
10 Sit-up & press
Waiter carries down and back ~ 30m
15 American swings
15 Rows, each arm
15 Push-up, pull-through
15 Sit-up & press
Waiter carries down and back ~ 30m
10 American swings
10 Rows, each arm
10 Push-up, pull-through
10 Sit-up & press
Waiter carries down and back ~ 30m
5 American swings
5 Rows, each arm
5 Push-up, pull-through
5 Sit-up & press
Core
60 secs of elbow plank, hollow body hold and glute bridge
10 push-ups
Moleskin
After 45 min of that, I feel like an aged Ozzy. We had a mostly quiet crowd today, except for Urlacher who channels his inner Monica Seles during the sets. Thank you to Voodoo and War Eagle for sharing bells today. Frehley and the Worm were on best behavior and gutted out the sets. Mighty powered through reps finishing first just about every time.
Four PAX arrived at the bar school for Last Call to the same number of fans at the Tokyo Opening Ceremonies going on at that same time. But Last Call had a shovel flag! The shovel flag was the flag from The Body Shop, but that doesn’t matter. Flag was planted, DICCS provided and men ran off.
WARM-UP
Mosey
THE THANG
Mosey to the main high school driveway
There was a gifted pile of rocks at the roundabout! Grab a rock and carry it, stop along the way for some merkins on rocks.
Head to the benches between the tennis courts and find a special place under a bench
Repeat for a total of 4 sets
With the rocks at the benches
Run to the school entrance for 5 O-Ring Merkins
Return and repeat
On the second round, return to the back entrance with rocks for 6 O-Ring merkins with rocks in hand.
Mosey to COT stopping for 20 Dragonflies at the HS side entrance.
MOLESKINE
YHC usually has a theme for the workout. This theme began as “Reuse, Recycle, Reduce” because YHC was recycling a weinke used at Last Call in June. After some mumblechatter about the Olympics during the opening mosey and YHC calling the Nancy Kerrigan, Posse put together that the theme was around the Olympics. Yes, of course! T-merkins because Olympic Ring merkins, the Michael Phelps was added to the invisi-weinke, Dragonflies were renamed Greg Louganis and monkey humpers were scratched because… monkeys at the Olympics? A more Olympic-centric list of exercises would have worked well.
Good times at Marvin and everyone was surprised, nay utterly baffled, that there was not a Site Q present. But stranger things have happened. Good conversation afterwards also, although being past Last Call, there were no beverages to be had.
And for my 76th Q I’m glad the Chicken confirmed my attendance as the Q at Flash. It slipped my mind but great timing to get up on a Monday as today is the last week of a hectic 1st half at work. Stress at a high and I needed this more than I usually realize.
Arrive at the start and the street lamp is gone. I blame a shitty driver jumping the curb, man what a story that would be. As we greeted each other by voice since visuals weren’t an option we learned that Butterman hates Chastain! I’m kidding but he said he wishes his name had a story. I think the story is that Chastain is a dumbass and that’s a better story than most. A renaming could get worse so time to embrace the name…
DiCCS given. Let’s roll.
THE THANG
Mosey towards the high school
Circle up in front of high school
Mosey to steps. Bunny hop steps. Bear crawl sidewalk. 10 x Donkey Kicks. 10 x Heels to Heaven. 2 x Mike Tysons at bottom of the stairs. Double the MTs each round. 3 rounds
Mosey to traffic circle. 1/2 a Webb. 1 x Sit Up, 4 x LBCs. 2 x Carolina Dry Docks between each round.
Mosey to wood benches. 20 x dips. Mosey to school for 20 x Step Ups. Run a lap around 1st traffic circle. Rinse and repeat 2 rounds.
Mosey to Rudy’s Poo Palace. Wall sit. Heel lifts x Air Press. Toe lifts x Boxing. 2 rounds.
Split into two groups. A true Indian run up to main road and long way to front of the middle school. Complete the last 5 rounds of the Ab Webb. Indian run back to COT and 50 seconds of Have A Nice Freaking Day!
MOLESKIN
On Monday morning only gets worse when you start by walking into a spider web as you hop into your car. What if I was to tell you I ran into another web as we ran to the traffic circle. I got a real case of the Monday’s boys!!
As always a pleasure to lead! See you all in the gloom tomorrow…
Driving to Nesbit Park under a Full Moon Lunar phase was great, the start of a great morning, great workout, with a great group of Pax’s
10 Paxs For Commitment
Warm Up
The Thang
Mosey to Mill Bridge
Mosey First Circle
Mosey to Bridge
Mosey to Second Circle
Mosey to Bridge wick Rd
Mosey to Rock Pile
Every 25 rep a run to the end of the parking lot and back. Also included some arm stretches
Mosey back to COT with stopping at every tree to do 5 Squats then some more stretching to end the hour workout.
The Moleskine
Hot and Humid but we were all work together to get it done and maybe picked a topic for Q Source
Announcements
Warmup
* 20 Rocking night clubs (Fuse Box😉)
* 20 Side Straddle Hops
*20 Imperial Walkers
*Plank Position – Calf Stretches, Jack Knifes, Downward dog, Upward Dog.
The Thang
NO ANNOUNCEMNTS except continues prayer for Rubbermaid & his family
Moleskin
10 Pax showed up for a Jack Webb Sandwich of Fitness & Fun using no gear, but rather sets of successive exercises which made the workout fly by! Great work gentlemen and appreciate all the participation with leading the counting & cadence in the exercises.
A special thank you Chastain (although you slept through the workout) for coaching me last night and allowing me to borrow one of your earlier Diesel workouts from this year and adding my favorite Jack Webbs to it, as one of my mentors says, “It’s OK to be a copy cat, as long as you copy the right cat, and give triubute.”
Orange Whip first asked YHC to Q Kevlar in late 2020, and at the time Friday was a critical element of my run training block. Marathon season came and went, yet I’d not yet gotten around to take him up on the standing offer to check out A51’s most easterly workout (some will claim Joust is more easterly, which is true, but is frisbee a workout?). On Monday at the board meeting, OW asked me what I was doing Friday, and like that I was on the hook… couldn’t be happier.
THE THANG:
After a thorough disclaimer, mosey out to the end of the parking lot and back to the launch for COP: IW, LSS, LSM… enough of that, on to the gear!
Circuit consisted of:
-Farmers carry w/ 2 35# plates (this is the timer)
-Ball-Over Offset Merkin
-Sandbag Clean and Press (60# or 80#)
-Box Jump (20”, 24”, or 30”)
-Slamball (40#) Burpee
-40# sandbag abducter crunches
-Kettlebell Sumo DL (67#)
-Lunges (or counter rotation reverse lunges) w/60# bag
-Squats w/ 60# or 80# bag
-Cross Body Lateral Step Ups with 20# or 40# ball
-Merkins with alternating opposite arm/leg lift at the top
-One Hand KB swings w/ 35# or 44#
We did a full rotation of the above, ran over to the church entrance for some peoples chair variations, ran back for another around of the circuit, then to the hill for some merkin/CDD 7s and then finished with another half circuit.
Ye Olde Moleskin:
-In case the PAX haven’t noticed, YHC loves gear work. After years and years of body weight boot camps and endless running, it is nice to pick up some heavy things from time to time. Unfortunately you have to be insane (like me) or incredibly wealthy (unlike me) to invest in enough gear to Q a workout. The last few times Whip l’Orange and I have talked about Kevlar, he had mentioned relatively chronic low turnout (something about chasing a glow in the dark children’s toy being more appealing than real man’s work) and so I planned for a low headcount when packing the truck. Thank god Horse Head and Geraldo always have gear with them so we could accommodate all 12 of the PAX who showed today, and I didn’t have to get fancy with alternating groups or something to that effect. Lesson learned, bring all the gear when I’m throwing a gear party.
-The Box-Jump continues to be a surprisingly novel workout move. While we often do jump-ups, the benches we use are rarely over 18 inches off the ground. You start asking PAX to hit 20+ inch jumps and things all of a sudden can get a little dicey. That said, I saw Pudge, Sharkbait, HH, and OW all hit the 30” jump multiple times this morning, well done boys. Explosive plyometric movements like box-jumping create amazing fitness and leg strength.
-Very little mumble chatter from this group today. Not sure if the easterly PAX are just more quiet than the Hydra crew by nature, or if the circuit had them silenced. What little discussion we did hear, besides Horsehead of course, was in compliments of the music. It’s amazing what loading Jump by VanHalen into Pandora will do to create a playlist which every man with a pulse will enjoy working out to.
-At the second break I decided to call an audible and do 7s instead of what I had originally planned. As I began to move towards the hill, OW tried to tell me “we dont use that hill.” He should know by now that just incentivized me further. That said… whew… burley hill for 7s.
-Solid effort all the way around, nobody was mailing it in and everyone had a healthy lather going on by the end of 45 minutes. DW mentioned “under a mile” and I had to smile. You don’t have to run to work of a sweat, especially in the heat of Charlotte July mornings.
Announcements:
-Stone Cold is collecting 26” and larger bikes to donate for refurbishment so they can provide transportation for those in need.
-F3 10 year anniversary is now the weekend of 10/8-10/10 in Wilmington NC. South Charlotte currently only has a few PAX signed up, but this should be a fantastic opportunity to do some real good living with like minded men from across the nation. If you’re thinking about going, talk it up with PAX at workouts and lets get a crew together to head down.
-Crane Relay is on 8/13, they’re still looking to get a few more teams worth of runners in. Check out the running channel on slack or DM Frasier
SYITG
-Flipper
Mona Lisa VQ
Salutations from Mona Lisa. I am a professional kid (8 years old), so no modifications are needed.
Warm Up
The Thang
Mosey to the parking lot.
4 Cones around the parking lot. The goal was 3 lap for the following workouts:
Mosey to Basketball quart
Line up and select teams
Game to 10, well turns out we are not that good at Basketball, so we only played until 3 points.
Mosey to Rudy’s Shed – Some kids found out why it is called Rudy’s Shed.
Race back to COT
Relays with waters balloons then the great water balloon fight. Over 200 water balloons were thrown at each other. Great way to cool off.
The Moleskine
Hot and Humid but we all work together to get it done and was award with frozen popsicles by Ms. Drive By.
Announcements
