WARM UP/ The Thang- The goal was to name world country capitals and the continents they are in, if you got the correct capital and the continent, you did 10 reps of the exercise, if the group got one wrong, it was 15 reps, If they got both wrong it was 20 reps.
| Country | Capital | Continent | Exercise |
| Afghanistan | Kabul | Asia | Side Staddle Hops |
| Antigua and Barbuda | Saint Johns | North America | Imperial Walkers |
| Argentina | Buenos Aires | South America | Standing head to knee |
| Australia | Canberra | Oceania | Calf Stretch |
| Bahamas | Nassau | North America | Downward and Upward Dog |
| Belarus | Minsk | Europe | Merkins |
| Belgium | Brussels | Europe | Up back and over |
| Bosnia and Herzegovina | Sarajevo | Europe | Merkins |
| Canada | Ottawa | North America | Press, press Fling |
| Cayman Islands (UK) | George Town | North America | Merkins |
| Chile | Santiago | South America | Hi, Jack, Hi Jill |
| China | Beijing | Asia | Mekins |
| Colombia | Bogotá | South America | Arm Haulers |
| Cuba | Havana | North America | Over head presses |
| Denmark | Copenhagen | Europe | Half curl |
| Dominican Republic | Santo Domingo | North America | Upper curls |
| Egypt | Cairo | Africa | Tricep |
| El Salvador | San Salvador | North America | Full curls |
| France | Paris | Europe | LBC |
| Gibraltar (UK) | Gibraltar | Europe | American Hammers |
| Greece | Athens | Europe | Big boy’s |
| Haiti | Port-au-prince | North America | Flutter kicks |
| Hong Kong (China) | Hong Kong City | Asia | Good morning darlings |
| Iran | Tehran | Asia | Heals to heavan |
| Iraq | Baghdad | Asia | Speed skates |
| Ireland | Dublin | Europe | Forward Lunges |
| Israel | Jerusalem | Asia | Reverse Lunges |
| Italy | Rome | Europe | Sguats |
| Japan | Tokyo | Asia | Air presses |
| Kenya | Nairobi | Africa | Air Punches |
| Lebanon | Beirut | Asia | Neck rotations |
| Luxembourg | Luxembourg | Europe | Merkins |
| Mexico | Mexico City | North America | Airchairs |
| Netherlands | Amsterdam | Europe | Mike Tysons |
MOLESKIN
It’s summer time and are numbers are down. We had 5 plus two 2,0’s tonight. I think we did better this week with country capitals then we did with State capitals last week. Try to keep it in the shade as it was very hot out.
ANNOUNCEMENTS
F3 Dad camp at Camp Thunderbird in Aug.
Mayham took us out.
The only easy day was yesterday!
Ready to Lead, Ready to Follow, Never Quit!
Eleven pax arrived for rigorous series of exercises. Some might say the eleven resembled the cast of Oceans Eleven, but most would not. Our morning started with a jog to the parking lot in front of Regal for a warm-up series, fifteen each, of side straddle hops, imperial walkers, low slow squats, mountain climbers, and Peter Parkers. From there we started our first series with a 3 set run to the top of Stonecrest sign hill for 3 burpees and back down for 10 LBCs at the bottom. The next series started at the entry courtyard between Firebirds and Cantina where we did 20 dips, from there to the parking lot at the rear of Basil for 20 merkins, then to the fountain for 20 step ups, then on to the parking lot at the back of Smashburger for 20 heels to heaven, then circled back stopping at the entry to the large courtyard between Basil and Smashburger for 20 jump sqauts, and then back to start at Firebirds, repeating this three times. From there on to series three, the rock pile at St. Matthew where we did 3 sets, 10 each of curls, thrusters, and triceps. On to series four behind Target for bear crawls up the hill with 3 hand release merkins at the top, and back down for 10 WWII sit ups starting at the first light post and repeating at the next two light poles. We then worked our way back running sprints between speed bumps, and finishing with a time killing series of lunges in the parking lot. My fitbit showed we did 1.79 miles, the stupid thing must be broken because it seemed like more. It did say we had a full 45 active minutes, so it least that function works. We had a visitor from Louisville who invited us to a F3 function or something there tomorrow night. No takers. Had he brought mint juleps for us to cool down with maybe a different response. I enjoyed crossing the A51 line to SOB, thanks to Circuit City for the invitation. Thanks too for Circuit City including the names on slack this morning since I didn’t record the close out. Interesting that it counts to 12. Oh well, I’m not changing the backblast.
At least 8 PAX believe the answer to the title’s question is YES.
However, does a running workout deserve a great BackBlast?
At least 1 Q believes the answer is NO
Mosey to Kensington for warmup
MAIN EVENT: Running (Duh! It’s a running workout)
.5 Mile at 1 mile pace
.4 Mile at same pace
.3 Mile at same pace
Repeato
Mosey off campus to Kensington Place
.2 Mile at faster pace
Repeato x 4
Mosey to COT for light stretching
RECAP: This is the part where Q talks about everybody working hard and it’s an honor to lead. Blah blah blah.
But I’m not sure if everybody worked hard. Only the mirror really knows. I know the guy in my mirror hasn’t been handing out any high fives to me lately. Taking time off during vacations and then trying to get back into the routine is tough. So my encouragement is to commit the night before. Either to a fellow PAX or better yet, HC (hard commit) in the NewsChannel . . . That will surely get Zin excited . . . Tell him that Dunkin told you it was allowed.
Prayers for Snowball as he takes on a new title and responsibility at work. May he continue to lead well and follow God’s calling for his life.
Darrick Hornberger
It was a quiet, peaceful morning at the Floater.
We started with an extended discussion about safety and feelings. Then we stretched until everyone was good and loose. Not just the Vinyasa, but also Hatha, Iyengar, and Kundalini forms.
Then we did repetitions to further warm up. It was an early hour, and we didn’t want anyone to feel too rushed or pushed early on. We did slow side straddle hops, then a ten count, then imperial walkers, one leg at a time. Then another ten count.
Then Popeye volunteered to lead us in calming poetry:
Remember the sky that you were born under,
know each of the star’s stories.
Remember the moon, know who she is.
Remember the sun’s birth at dawn, that is the
strongest point of time. Remember sundown
and the giving away to night.
With centered hearts, Mad Dog led us as we strolled north to the Waxhaw Escape Room, watching carefully for potholes, sidewalk cracks, and twigs that might trip us. Twinkle Toes wanted to go in, but some didn’t feel safe. So we stretched a little more, and Easy Button handed out pamphlets and took us on an informative tour of the landscaped grounds.
Accomplishing this, we strolled back home serenaded by Surge with a lovely ballad. But Judge Smails nudged us to stop to admire a picturesque lonely road. Some of us took on each other’s burdens there. Others embraced the Earth. Falcon let out a piercing shriek at the dawn, and we all joined in.
Resuming our stroll, Schneider got a little competitive and started racing up the hill to COT. Sugar Daddy, in a fatherly way, reassured Schneider that we all respected him, and there was no need to race. You could see his tension ease.
I loved the closing song in COT. Thanks to Sugar Daddy for taking us out. xxoo xxoo
And sweat, lots of sweat. That would be the theme of today. And maybe some queasy and light headed feelings. We got after it.
Warm Up: Mosey to where there are usually bus fumes but its summertime so: 20 SSH, 10 IW, 10 merkins, 10 LSS all IC.
The Thang 1: 1 pull up/5 jump squats, 2 pull ups/10 jump squats, etc. Go as high as you can until you can’t hit the next set of pull ups, then run a lap, start where you left off and go back down the ladder.
Thang 2: Use the covered sidewalk with posts that are about 5 yards apart. Bear crawl with a stop at each post – 1 merkin, 2 merkins, etc. until your form breaks and you can’t get the number of reps for that set. Brexit takes the crown on this one. Not sure he made it to ten but maybe?? Recover with a jog to the end and Peoples Chair.
Next, bear crawl back with stops for – 2 plank jacks, 4 plank jacks, etc until you can take no more. Midriff wins high honors as he was still fighting well into the time the rest of us were doing LBCs at the end of the walkway.
Finally, lunge walk and stop at each post for 1 burpee, 2 burpees, etc up to 7. PAX were instructed to go at your own pace to get to 7. This was not easy. Respect to everyone for completing.
Thang 3: start at the bottom of Devil’s Backbone (legacy Arsenal term – look it up.) Sprint to the top, 20 merkins or until your form breaks. Jog down, sprint up, 15 merkins. Same thing for 10 and 5 merkins.
Finish with three sets of dips x 10 IC alternating with Mary and 60 seconds of plank back at launch.
Announcements: Shovel flag party this Saturday at 2 p.m. Few beers, few laughs, you should come. Also, SIGN UP for Crane Relay or we won’t be able to do it. Need more PAX.
6 Pax arrived and completed at Meathead – voted south Charlotte’s “most sweaty and cranky workout in F3SCLT”.
I was under the burden and command of Lawd Nanatan Voodoo to follow his spreadsheet of various kettlebell devilry whilst also “mixing it up with some complexes”, according to Voodoo.
As you command my lawd.
So off to the YouTubes I go looking for a new and decent complex. I found a KB complex called “Asgard Complex”. Vid had lots solid double KB movements but in a different sequence then the PAX usually perform. The only issue was this complex had a curl….that’s a KB no-no in my book. Curls are for dumbbells and bars and Gabe Kotter, not bells. So, I stole this complex, changed it a bit (deleted the curl), then claimed it for my own. WWLD…. that is what Loki would do…steal something from Asgard, warp it, and the claim it… do so I named it the Loki Complex. Plus all the nerds in F3UC go on and on about starwars, baby yoda, boba fett, MCU, and other types of nerdery. I imagine they are all giddy about the new Loki show. So perhaps F3UC will see this complex at an UC AO soon!
Music:
A curated list of hits from Avenger movies to keep and prep our Loki theme. Just enough late 90’s and 2000’s songs to make Frehley’s cranky, but also enough Led Zepplin and AC/DC to keep him from having a tantrum.
COP
The Thang:
Strong First
Loki Complex
1 Double Clean, 1 Double Press, 1 Double Bentover Row, Drop to a plank, Renegade Rows, get up and 1 Double Deadlift.
We did 4-5 rounds. Frehley suggested we add a merkin and I suggested we add a double front squat. So we did.
I will tweak this complex more and use it as a ladder in my next Q.
Mary:
Done
MoleSkine:
Great work by all the PAX today. It was a hot one this AM and the PAX pushed through. Almost had a revolt of refuseniks when I called farmer carries BEFORE our swings, but it all worked out as Voodoo was able to put a spell on the wayward PAX. I am liking this program as we get in our swings (240 today), pressing, grip work, and of course squats.
Thanks for letting me lead.
Announcements:
Unplugged out!
Mix today of kettlebells, Slam balls, and Sand-filled bags in a three-corner circuit.
PAX divide equally up in the three corners
2 rounds each trangle corner or 2×3= 6 exercises per set.
set 1
slam balls squat explode slam down w jump
sandbag side lunges / optional upward row
kettle bell swings
Sprint to next station and back, mosey to next station
set 2
squat (start) with ball thrust jumping explosions
kettle bell thrusters
sandbag curtsy squat (optional curl)
Sprint to next station and back, mosey to next station
set 3
combo Slam ball Burpee’s, Merkin on ball, ball jump explosions
Kettle bell laying chest press
Sandbag Bent over rows
Sprint to next station and back, mosey to next station
Last Round (5 mins left))
Kettle bell press sit ups
Kb boat flutter kicks
Kb Sit up then press
FNG Ryan named ButterMaker
Lots of Long Island banter upon arriving…DiccsWarm upmozy around close driveway loopBack to startTHE THANG15 SSH15 Imperial Walkers10 MerkinsCalf StretchRunners pose – right foot, right hand, left foot left hand3 Alcoves on east side:15 donkey kicks15 mike tysons20 dips on benchesRepeat X 3Lots of wet shoes and socks since no paved way to the alcove.Lots of Small amount of complainingOuter Road with Light Stops:3 burpee, 3 American Hammers, alternating each lightQuick “Hot lap” around the ovalPartner Up at parking lot near flag:TEAM: 100 curls, 100 shoulder presses, 100 squats, 75 LBCsOne runs to end of oval loop, other exercisesOne more “hot lap” for good measure, back to COT…COT:6th man – O69Announcements: NoneClose out by yours trulyMOLESKINGreat work by a smaller group today. Hard work put in by all.