Rock Paper Scissors SQUAT
Anyone who has been to one of my rainy day Qs knows I’m not afraid to get people wet. That said, today I was hoping the rain would hold off cause I had a plan that would be hampered by a constant deluge. Still, I had a backup weinke in my pocket just in case.
Fortunately, since the rain appeared to be on the way out I was able to go with plan A. Here’s how it unfolded:
Warmup
I needed us to get to the high school parking lot, so I opted for a moving warmup. Mosey, circle up, Side Straddle Hops. Mosey, circle up, SSH, Imperial Walkers. Mosey, circle up, SSH, Calf Stretch, Glidah Stretch. Mosey, circle up, SSH, Merkins. Mosey, circle up, oh good we’re here.
The Thang
Move to the middle of the parking lot under the big street lights. The following exercises are written in chalk (hence the need for no precipitation) on the sidewalk, each spaced out about 15 feet:
- 30 Toes Raises (apparently this should have been Calf Raises or something…wah wah wah figure it out)
- 15 Big Bois
- 15 Mike Tysons
- RUN! (Down to the opposite curb and back)
- 15 Derkins
- 4 4x4s (4 Merkins then 4 Mountain Climbers IC)
- 15 Curl to Presses (pick a rock, any rock)
- 15 Plank Jacks
- 15 Bomb Jacks
- 15 American Hammers (2=1)
Hopefully everyone knows the rules to Rock, Paper, Scissors. This is a slightly modifed version where you squat each time you count. So it looks like “Rock” (squat) “Paper” (squat) “Scissors” (squat) “SQUAT!” (squat and throw your choice of weaponry). The loser runs to the sidewalk and completes one of the above exercises then returns to the center. The “winner” stays and plays again against whomever else remains. I put “winner” in quotes because if you “win” several times in a row you start to regret it with all the squats you’re doing. The game continues until all pax have completed all the above exercises. The law of averages prevailed and we all finished at roughly the same time. Whew!
Next, form two single file lines. Everyone knows what’s coming but they’re powerless to resist. Indian Run to the loop in front of the high school. Simple as this exercise may be, it’s regularly flubbed, so I was sure to explain it clearly. Slow jog in the front. SPRINT from the back to the front. Slow jog. Repeato.
In front of the high school, partner up. P1 runs the short lap. P2 does exercises. Switch.
- 50 Merkins
- 50 Step Ups
- 50 Dips
- 50 Big Bois
- 50 American Hammers (2=1)
5 minutes remaining. Mosey down the front road to COT. Watch out for the bus. All you got from the stop sign to COT. Heels to Heaven and American Hammers for the remaining 2 minutes
Moleskin
It’s fun to mix things up sometimes. We still got in a good workout but it was just something different to try. There really weren’t any winners with the game because you had to do all 10 exercises anyways. Thanks all for humoring me. I’ll put that one back in the weinke box and bring it out again when you’re least expecting it.
Announcements
- Crane Relay coming up on August 13th – Similar to the WTF except it’s overnight. Paper Jam has more details maybe
- The Lycan is back up and running and this time it’s at 5:45. Looking for an excuse to fart sack a little longer but not miss out completely? Try it out. Waxhaw Elementary has some great options
- Aspen – Official launch is this Thursday at Antioch Elementary School. 5:30 launch time. Come support a new AO
YHC took us out
Feeling Sick
Showed up in commitment 2 weeks ago and j-wow got me to Q commitment. I was excited and was ready. Was there early and drove around the route I had planned. Was pumped.
DICCS given, let’s mossey.
Mossey to millbridge skin pool. Warm up with ssh / imperial squats / Merkins / Moroccan night clubs and stretch.
Return to Kensington Elementary school. Every other driveway switch between 15 jump squats and 20 speed skaters. By the end thighs were stiff. Mossey to school parking lot. 20 Big boi’s, 40 LBC’s and 20 Heals to heaven.
20 mike Tyson and run around the parking lot. Fuse led us on the longest route. Repeat it again. This time took the shorter route.
10 Burpees in a minute. Repeat 3 times. By this time I felt totally gassed out. Felt weird. Decided to step down as the Q of the morning. Thanks to all the pax for stepping in. Did some exercise with rock and ran to the entrance to the park.
Announcement:
Lycan launching again with new start time. 5:45 am. Maddog leads the workout.
Neighborhood Watch
We walked for an hour. Though not as far as usual. We blame NC, Brexit’s dog, who decided to mark her spot every third mail box. Brexit was beast mode pushing three kids in a stroller with a ruck pack on. Posse got tears thinking of the good ole days (kids in strollers). I made walking a dog with a pink leash look good (no surprises there). Radar was ever free of the early morning cow lick. Lots of second F. I kept my inappropriate jokes to a minimum around the kids, even as brexit kept unknowingly lobbing softball after softball at me (who describes their trails as thin and lacking, seriously). Enjoy the rest of your Sunday.
Just like riding a bike, except the back blast part….
I haven’t Q’d a boot camp for quite some time as I’ve been mashing for so long given my knee surgery. I’m finally back to full time running as Chicken Little keenly observed and suckered me into asked me to Q flash sometime. I obliged and put together some thoughts for the Monday morning weinke. After 2 1/2 years of F3 and a ton of Q’s at mash, its not too hard to come up with plenty of exercises to keep the group going for 45 min. I do like to try to pull in some new exercises so that the same old things aren’t done every time but we’ll save that weinke for another Q when all the rust is worn off. Dicc’s were a little rusty but we got those covered and off we go–
The thang-
Mosey to the front of the elementary school for some warmups
- imperial walkers
- side straddle hops
- mountain climbers
- calf stretches
- upward/downward dog
Grab a partner, one does reps while the other runs around the circle and then switch.
- 100 merkins, 150 big boys, 200 dips
Mosey to high school gym entrance area
- bottom of the steps 10 squats, run up to top by wall and do Mike Tysons 10x, run back repeat, 10 squats while lowering Tysons to 8x,6x,4x,2x
Mosey to back side of high school by wooden benches
- 3 rounds use wooden benches for 20 incline merkins, run to tables/benches and do 20 step ups
Mosey to Rudys shack, run the path back up to parking lot, getting short on time
- alternate light poles- 3 burpees, then next pole 10 LBCs, keep repeating till we get back to parking lot, times up.
Moleskin-
As the title says, Q’ing its like riding a bike. You never forget how to do it, maybe its a little harder to get creative with exercises if you haven’t done anything in a while or haven’t pulled out the exicon to find some new stuff. The backblast is a little different story- I kinda forgot where to login, my password, how to put all the information in, and mostly its a bit of just being lazy on my part. Well the backblast certainly wasn’t posted in a Flash like the name of the site! Anyway, all you pax that are counting your workouts for the year should now have credit for July 12th. Always a honor to get out in the early morning gloom and lead a fine group of F3 pax, and looking forward to the next time…..
Testing out the new speaker
I rolled into Calvary this morning unsure what I’d find. Summer is always tough with travel and the hot/humid weather. Fortunately, Mighty Mite was there when I showed up and Frehley’s pulled in as I did. I busted out a few kettlebells and a new speaker I’d picked up on Amazon and we got to work.
Warm up:
- SSH x 20 IC
- Prying squat x 2
- Windmills x 10 IC
- Halos x 5 each way
- Merkins x 10 on your bells
Main Thang:
- 100 swing set – 10 swings, 1+1 press, 15 swings, 2+2 presses, 25 swings, 3+3 presses, 50 swings, 4+4 presses
- Complex – The Eagle/Goshawk – 8 squats, 20 meter carry x 8 sets. Use doubles or singles.
- Easy Strength – 4 sets x 5 reps of each of the following exercises:
- Single leg deadlifts (per leg)
- Floor presses
- Lawnmowers
- Double cleans
- Static holds – :20 double overhead/:20 double racked/:20 farmer holds. 4 sets with 1:00 rest between each round.
- Snatches – 10 snatches per minute for 10:00
Mary (1:00 each):
- Hollow body hold
- Glute bridge
- Hard-style elbow plank
COT – RockZero mixed things up by joining us for COT this morning.
Announcements:
- HDHH on Wednesday at Stumptown Station, probably at 5:30, but keep an eye on Slack for more details.
- Crane Relay – October 13th at 9pm. Teams take turns running 3, 4, and 5 mile loops.
- F3 Foundation survey – If you’re on the F3 Nation mailing list, you should have received an invitation to a survey for the F3 Foundation. The survey is intended to provide direction for the Foundation’s efforts. It’s very short, so please fill it out if you’ve received it. If you’re not on the mailing list, please go to F3Nation.com and click the F3 Newsletter Signup button on the left.
- F3 10 year anniversary – F3 Cape Fear (Wilmington, NC) is hosting the 10-year celebration October 8-10. Originally scheduled for January, the event was postponed due to COVID. Visit the website for more information.
Moleskine:
- I decided to upgrade my speaker to get a little more range out of the Bluetooth. It can be hard to hear the mumblechatter while keeping the music loud enough for the pax to hear. Unfortunately, the new speaker’s range wasn’t quite as long as hoped. On the bright side, it did seem a little louder.
- Today’s playlist was provided by Spotify’s Van Halen radio, which received 2 thumbs up from the pax. It can be hard to find music that spans the decades, but this one worked pretty well. I’ll have to file it away for the future.
- Everyone was pushing hard out there. Between the Goshawk complex and the snatches, this workout was full of unsavory exercises. Thanks for coming out and pushing moving some iron with me this morning.
Zebra Cakes & Rocks
11 Manly Men at Rock Zero for stories that included ‘zebra cakes’, ‘babies in Vegas’, and ‘broken noses’. 3.4 miles and running with rocks–celebrate 10 years with McGee Mary…good times!! Joker was NOT there. Hoover was NOT there. Tiger Rag was NOT there.
Here are participants: Mr. Magoo, Crockett, Big League Chew, Floor Slapper, Alf, Boondock, Horsehead, Emoji, Geraldo, McGee, O’Tannenbaum (Q)
COP:
Warm up–SSH, Merkins, IW, Squats, Seal Jacks
The Thang:
- Mosey to Turf for McGee 6 minutes of Mary
- 7’s with Burpees and Merkins between Turf and HotBox
- Mosey to Rock Pile–4 Corners
- 1) Run with Rocks for Squats x 20, jump Squats x 20, one leg deadlifts right x 10, one leg dead lifts left x 10 (2 ROUNDS)
- 2) Run with Rocks for front lifts with rocks x 10, Triceps x 20, presses x 20, curls x 20 (2 ROUNDS)
- Return rocks–Mosey around Church building to finish
MoleSkine:
Good times this morning. Humid, but there was a nice breeze at the end and shade was found throughout the campus. Zebra Cakes make you stronger (and regular) was the summary from the HH/BD family, and they fit into the vacation budget. Who would take their baby to Vegas? A question to be pondered by sweaty immature men all around F3. And when you break your nose—Do you you get it fixed? or just do more merkins? Merkins build character. Strong work by all this morning. Thanks for showing up and for following my lead!
Announcements:
Happy Hour Wednesday at Stumptown Station–see slack for time.
Crane Relay 8/13
OT
12 days of Christmas
It was a hot and sweaty morning in Union County as I crossed the state line on my way to Diesel to Q.
The foolish mortals had asked me to Q and I brought along Christmas… in July!
After we warmed up a bit, we started on The Thang:
Just like the song, you repeat each exercise just like the song. The exercises are:
1 – Walk/Run
2- Makhtar N’Diayes (Pronounced Mac tar Jie)
3- Goblet squats
4- LBCs
5- Diamond merkins
6- Chest press
7- American hammers
8- Calf raises
9- Sumo Goblets
10- Lunges (each leg)
11- Lawn mowers
12- Dead lifts
Great time out there this morning. Thanks Turnbuckle for asking me to Q! Keep up your awesome work, you’re truly a different man than you were a year ago. Keep giving it away!
Loved the mumble chatter this morning and I appreciate the opportunity to lead this morning.
Credo of F3: Leave no man behind but leave no man where you find him.
We Don’t Stop, the Body Shop
7 non-Lawsonians and Briarcrestians joined me for a sweat filled morning.
Warmup:
mosey to other side of parking lot; Plank, 15 plank jacks IC, 15 Mountain climbers IC, 15 peter parkers IC, 10 merkins IC, 10 CDD IC, 10 parker peters IC, 10 wide arm merkins IC
Thang:
at parking lot wall: 40 donkey kicks, 30 shoulder taps, 20 jump squats, 10 mike tysons; then run to first light pole, back to start remove donkey kicks and continue, to second light pole; continued until we hit all 4 poles
Heels to Heaven x20 IC, LBC x15 IC, Dolly x10 IC, flutter x10 IC
To other side of lot: pair up, 1 partner does pull ups, timer is other partner doing 40 donkey kicks; repeat until complete each three times
To other side of lot: Bear crawl across lot, 10 merkins, back to start then 9 merkins, etc down to 6
break to complete Mary; then finish bar crawls with merkins 5 to 1
To other side of lot: suicides-2x -at each line 10 CDD’s, at start 10 jump squats-total of 4 lines each time
Moleskin:
Threw in a little pump fake by asking where the rocks were and not using them. Rea View has small rocks. That’s it.
Thanks to Das Boot for the invite to a site I do not get to and PAX I don’t normally work out with. I think they all expected a lot more running but kept it to under 1.75 for a change in the regular routine. They are all coming to Ignition on Monday though as they felt cheated with the mileage.
Das Boot-holding it down for North Waxhaw. Was disappointed that I didn’t throw in some weird exicon move like Bizarro or Bolt 45s (scoured the B section)
Chipotle-broke out the khaki shorts, must of thought today was Bushwood . Speaking of Bill Murray, there is an exercise named after him in the exicon. I think some people are trying a bit too hard.
Big Tuna-shunned Chipotle all morning, not 100% but I’m fairly confident these guys don’t like each other and don’t talk much
Bunyan-By himself on the MASH crew, he said he did 350 block shoulder presses in 2 minutes. F3 Hartsville where you at?
Noonan –No relation to Foundation. Also, was disgusted during his shining moment of bear crawling when he noticed the Q stopping 10 seconds after stating “try not to stop”
Jwow- Killing it, out front all morning. Said he went to Body Shop rather than Floater as he felt this was going to be an easier workout (or because he was afraid to get maimed crossing the street) 🙁 He was right :((
Honeycomb– Something to work on, he was only smiling like 97% of the workout. Only said “good job” and “thanks” like 10 times this morning.
Announcements: YHC took us out
Is it a sand bag or should we call a coroner?
7 pax gladly (?? – no advance notice of my plan) helped me with Grow Ruck training this am. Emoji, fresh transplant from F3 Richmond, quickly asked if I had a dead body in the taped up bag I brought. He was relieved, for a moment, to find out it was just a home wrapped sand bag. The “plan” was to wing it and see how things played out.
The Thang:
COP for warm up with SSH, Merkings, Mtn Climbers, and Cotton Pickers
YHC picked up the bag and led the pax over to CCHS. We took turn carrying the sand bag down the entranceway and past the deck down to Little Ave. PAX would lunge walk or broad jump until bag carrier got a head start and then would sprint to catch up. The “winner” got to carry the bag for the next segment. I think Hops, Point Break, Snooka, and Snowflake all got turns.
Grab a rock and head down to the practice field via the treacherous path down the hill. Partner up. We did series of partner runs and exercises (one partner runs and other does called exercise). Curls, Overhead presses, Curls, and then running partner carries rock (or sand bag) while exercise was Dolly, Flutter, Boone LBC.
One minute of perfect form sit ups while partner holds feet and then flap jack (hands locked behind head).
Over to tires with two teams of four flipping tire for a few minutes.
Grab rocks and head back up to parking deck, dropping off rocks on the way.
Bottom of short ramp for more partner work. Backward run up and back, karaoke up and back and run up and back with merkins, dolly, and burpees.
Up to level 4 via short ramps with merkins at each turn (5, 10, 15, 20, and 25 – that sucked). A few minutes of wall sit before heading back to Amalies. We repeated the sand bag chase up the lane in front of school.
Finished with another round of perfect form sit up for one minute each partner.
Naked Moleskin
Welcome Emoji from Richmond. In addition to asking odd questions about dead bodies he got referrals for dentist, doctor, chiropractor, masseuse, bookies and who knows what else (Snowflake had to get out his dusty contact book).
Welcome back Mild Dew after a stint to see if he could become a world champion kick boxer. I think you can convince the guys at Meathead to do a few rounds of kick boxing with you.
Average age today was over 50 with two 60’s, several in the mid 50’s and only three under 50. Snooka and Snowflake prove that age doesn’t have to hold you back if you keep after it consistently.
PT test – 52 sit ups (hands locked behind head) in 2 minutes, 42 merkins in two minutes, and two mile run in under 18:30. Work on it even if you are not interested in a Grow Ruck.
For a real challenge, check out Shorecard on Tuesday morning (5:15) in lower deck of parking deck next to Poppy’s bagels at Providence and Sharon Amity or SACs in Area 51 (Cheese curd runs a tight ship there).
Anouncements/prayer requests
Please continue to pray for Jennings Palmer and About Times family as they continue on journey to beat Jennings cancer. He is doing great but they still have a long way to go to make sure they are out of the woods.
As always, an honor and a privilege.