DICCS given as normal — I was little nervous so I covered everything since the Nantan was there, I saw him paying close attention,,
Warm Up- Opening mosey to front of High School
15- Imperial Walkers
15- Hill Billie’s (AKA- The Lawson Special)
Jimmy Dugan into a plank
Calf Stretch- Right arm and right leg high 10 seconds flap jack
Runners Pose 10 seconds- RECOVER
The Thang
Mosey down road and around building to benches and partner up.
150- Pistol LBCS ( pretty sure Ice 9 heard 200)
100- Merkins’ ( pretty sure Ice9 heard 150)
50 – Mike Tyson’s ( Pretty sure Ice 9 heard 100)
Other Partner run to circle and back
Mosey down path and around large parking lot to rock pile
30- curls- rifle carry to next parking space across lot and sprint back to start and back to rock.
20- Bent over rows- Rifle carry to next parking space across lot and sprint back to start and back to rock.
RINSE REPEAT until across the whole lot
Return trip
10- Squat Thrusters rifle carry to next parking space across lot and sprint back to start and back to rock
15- Triceps Extensions rifle carry to next parking space across lot and sprint back to start and back to rock.
Mosey around lot up hill to 1ST Speed Bump for SPEED BUMP BURPEES– YEEEEHAWWW ( This was stupid)
7’s between the two speed bumps.. 1 at bottom 6 at top ect……. Easy Button, Schneider and Deflated did not seem real happy with me for some reason. Actually I believe someone verbally abused me–
Mosey to front of high school for DIPS BABY DIPS
40- dips /20 single leg/20 single leg- Mosey around lot and repeat
Mosey to COT.. Baby 30 seconds to spare.
Moleskin
First of all I appreciate Sugar Daddy’s passion for site Qing and him taking responsibly to a new level. So Sugar Daddy is injuried and was going to Diesel but showed up at Swarm to cover his responsibility’s. I guess my question would be, is he that darn responsible or did he not trust the Chicken to show or did he think I would screw something up?? hummm. Secondly, as always it is a pleasure leading a group of men like this even though it was slightly nerve-racking having the Nantan ( Gerber) at the workout. I appreciate the support, banner and push everyone showed today —
Announcements
Christ Closest needs help tomorrow 8am-until unloading furniture– come by for a few after the workout or when you roll out of bed
Baby ( Good Fella) is having his one year Bday today. Good Fella spoke eloquently about how his brothers wrapped their arms around him during his trying times after birth of the Baby Good Fella. Everyone someday will need the love of F3 brothers remember, we are all here for each other and reach out if need be– It is more than a workout boys.
Dasher was angrily crushing the workout this morning– geez dude slow down.. yikes
Schneider – great work as always and stop being pissed about the burpees it was only 30 ( hahah)
Smithers and Deflated are running machines and it was odd to see on 2/3 of LCR — humm trouble in paradise boys??
Ice9– dude just brings it each day– enjoy vacation brother.. Loved seeing you Nascar style block Dasher from passing you in turn 4..
O-69– Crushed around 3.6 miles running and threw rocks around like they were damn skittles.
Centerfold– Loved seeing you out at Swarm brother, you have a long road to recovery but bring the heat back is great to see.
Nantan/Gerber— you make me nervous in your new role.. Also you cannot BS me, your calf was not hurting you were just running beside me to watch and take notes to make sure I follow the Q rules–
Easy Button– crushed it as always and I am not 100% sure, but I believe the verbal abuse came from your direction.. just saying.. Also why were you running beside me on the last leg?? Are you a spy for the Nantan? damn teachers pet!!!
9 manly men posted at Meathead yesterday for the second round of the new kettlebell program. With weather in the 60s, a few pax noted that it was almost chilly when the wind was blowing. I’ll take the unseasonably cool weather in June instead of the usual wind that’s hot and thick like dog breath.
After a brief disclaimer (it was a veteran crew), we got down to business.
Main Course:
Mary: glute bridge until time expires
COT – I volunteered Ickey to take us out and he did a fine job.
Announcements:
Moleskine:
Seven of us showed up in the sandy parking lot at McAlpine Elementary on Monday. Mighty Mite had promised a new kettlebell program and he more or less got it. Here’s what went down.
Warm-up: SSH, Windmills, etc.
Main event:
COT
Announcements:
Moleskine:
Someone wise once said to me after I complained about not getting enough miles at a workout: “If you Q you can do whatever you want”. So when Wolverine went on IR ….Sure I’ll Q
Warmup
Being that we were going for some mileage, tried to stop every so often for some dynamic stretching/warmups on the go
Toy Soldiers
Butt Kicks
High Knees
Lunge stretch walk
From COT down past 701 Main to neighborhood on the left
The Thang
Pretty simple workout today, head down the hill to the fork.
Triple nickel – one cul-de-sac 10 Tysons, the other cul-de-sac (bottom of a mountain) 10 squat jumps, always in the middle 10 BB sit-ups
Was about a mile there and a mile back. Triple nickel got us close to 2 miles so close to 4 for the day
Moleskin
Great numbers today! People must not have realized I was actually Qing. Effort was awesome even with the high mileage. Tried to keep the group together but got a great reminder from Ice “No man left behind but no man left where you found him.” We should be pushing people to continuously get better which is done by the gazelles reaching their potential and circling back, not by holding anyone back but pushing all of us forward. I need to keep that in mind as that mindset helped me when I started F3. Mumble chatter was necessary to get through this one: a lot of “you do realize this isn’t Pursuit”, a little “I don’t like you anymore”, but a lot of fun. Thank you for letting me lead
Announcements
Welcome back Wedding Singer!
Christ Closet Saturday need help moving furniture and for giveaway
Papa is Spanish for potato (except El Papa, who is the Pope) and Papá is father. Spuds are small potatoes. This is the BB for Saturday’s F3 Dads event, get it? Stretched out dad jokes to start the BB!
YHC had the Q as 11 PAX and 2.0s meet at Dogwood Park in Weddington for some fun.
WARM-UP
Mosey
Circle up and each 2.0 tells their age and what they think their dad’s favorite exercise is. Then we did that number of that exercise.
Go back around the circle with each dad calling an exercise of their choice for 10x.
THE THANG
Next, a game of SPUD. What is SPUD, you ask? YHC found it on Wired and hers what they say:
This outdoor game is a lot of fun. Every player gets a number and crowds around the person who is “it” for that round. “It” then tosses the ball straight up and the other players run away. As the ball reaches the top of its toss, “it” calls out the number of one of the other players and then runs away also. The player whose number was called must run back and catch the ball (or chase after it if it is bouncing around). Once that person has the ball, they yell, “Spud!” Then everyone else must freeze. The person with the ball must try to hit one of the players with the ball. If they do, that new person gets a letter (first S, then P, then U, then D) and is now “it.” If they miss, the person who threw the ball is “it” for the next round.
And then, YHC bright a couple of pool noodles and we had team races carring the ball.
MOLESKINE
Speed Bump went for the kill early by saying Gerber’s favorite exercise is the burpee. Poor Kid Rock ran 16 miles in the morning and no one thought to cover his allotment. Pebbles had the most creative exercise with 2.0 curls. This time Gerber suffered with curls for all the 2.0s.
SPUD was fun and it’s rather shameful when the Q is the first one eliminated. But YHC’s 2.0 Hangtime brought glory back to the family by winning it all. The only incident of concern was when Muffler listened to his dad Brutus (“Hit your brother!”) and pegged his younger brother Wimpy and there was a tear or two shed.
F3 Dads is a blast. Hangtime was already asking as we left when we go again. The kids aren’t picky about games either and some might even say the Q can’t up with the noodle hand on the spot. But they enjoyed it. Good times with your kids. Do it.
3 PAX fought the Fartsack this morning to Post at the weekly Running/Rucking site known as Pursuit.
The Thang:
Moleskin:
Announcements:
He loves it when they call him Big Ben. At least that’s what some suspect. Big Ben took over the garage at The Body Shop on 6/17 and delivered many exercises. There was teamwork, there were merkins, there was banding and complaining. Solid workout on a solidly sweaty morning.
The following is equal parts Thang/Moleskin-age and the ramblings of a guy about to go on vacation who has mentally checked out … you have been warned.
3 dudes, who may or may not all be GRTs, made it to SACS today. Not surprising the low number considering Cheese Curd and Wild Turkey were both DR (separately of course). But not one to be deterred by something as trivial as people having better places to be at 0515 on a Wednesday, YHC was ready to lead these men into the unknown. Or at least whatever madness was conjured up in a fever dream during a nap on a Zoom call the day before. Inspired by the Saturday night ruck, Star Dog, a weinke was assembled and promptly ignored. A workout was completed and pax put the work in. What you really want to know is, what happened with “This one time at SACS”
Here goes …
At 0509 YHC made the left onto Strawberry Ln behind Snowflake. He decided to show up on time this week. Generous of the guy, considering he advertised the start time on Slack. But also much appreciated. As we rolled into the SCMS parking lot with Geraldo hot on our heels, YHC noticed a large Chevy Suburban already in the parking lot. First assumption was Logjam had joined us but it wasn’t a black Suburban. Thinking nothing of it, pax got out, rucked up, grabbed sandbags, and at this point YHC decided to toss the opener of the weinke in favor of some adventuring. Down to the ball fields. At one point Geraldo mentioned something about a woman running the track last week. That detail was filed away as noted yet not impacting the plan. The same plan that was just trashed in favor of a new plan that included heavy doses of winging it.
Head to the ballfields. First up a little modified APFT. 3 men = 3 stations. First are the sit-ups, fingers interlocked behind the head. Full sit-up, 52 in 2 minutes. One guy holds your feet down. The other does merkins 42 in 2 minutes. Rotate through exercises and everyone gets a 2 minute break at some point. That was a solid warmup.
Next lineup on the 3rd baseline with the sandbags and rucks off. sandbag toss across the infield to the first baseline, 5 burpees, and go back to get your ruck. Rinse and repeat back across the infield.
Head up the sidewalk and over to the track with sandbags and rucks. At this point YHC saw the someone running the track. Minor detail remembered and yet still filed away. Hit the track to complete one 400. Said runner passes us. It is quickly determined that this runner is female and what one might consider attractive wearing short shorts and a sports bra. She also boasted a 6 pack that would make my Miller Lite cry tears of jealousy.
After our 400 we dropped the coupons and lined up for 50 meter ruck on bear crawls with 50 meter ruck rifle carry back. Do this twice. Runner continues to run.
After this (and totally because YHC was shooting from the hip) time for another lap. About halfway around the track Geraldo starts telling a story about “This one time at GoRuck” that involved Human Centipede merkins. Basically merkins where GRTs are lined up, in plank position, with their feet on the shoulders of the person behind them (obviously pre-covid). Geraldo happened to be behind a smaller female during this story as luck would have it. Now let it be said that Gerlado embodies many admirable traits, one being his gentlemanly charm in public settings and YHC assumes this extends to GoRuck events. But in this particular story Geraldo was in the awkward position of having his head … well you can imagine where in reference to the female, whose legs were on his shoulders. There were no “Oh” faces involved. It’s at this point in telling the story where the runner catches up to this group of middle-aged men carrying heavy stuff. She slows down to ask what we’re doing and we all have this shocked silence of “there’s an attractive woman talking to a bunch of married middle-aged men, and she wants to know what we’re doing”. You know the kind of stuff the writers on the Big Bang Theory would have whipped into a funny 2 minute sketch to accompany transition through a 22.5 minute plot. Anyway, Snowflake, quick on his feet as always, tells her that we’re training for a GoRuck endurance event. 12 – 13 hours, many miles, heavy things, manly stuff etc. etc. She grins and enthusiastically says something to the effect of “That’s so cool, good luck.” and proceeds to keep running.
She wasn’t 20 feet away when Geraldo picked right back up on his story, like he hadn’t even stopped to take a breath. “So there I was with my head up this girl’s crotch.”
To her credit the woman kept running and even waved to us in the parking lot after. Maybe she was intrigued by the awkward yet challenging positions situations that a GoRuck event puts you in, or maybe she was trying to keep the fear from her eyes as she frantically googled any other middle school in the area without a secluded track that’s empty at 0500. We may never know.
The rest of the workout was uneventful, yet challenging. It included 30+ sandbag cleans/thrusters across the parking lot with ruck on. Snowflake mentioned something about trying not to pass out during those. A ruck around the grounds and some ruck on dips & little hazes. All told under 2 miles with a solid bit of work.
Afterward, Geraldo led the group in a lesson on how to attach a hip belt to your ruck. Spoiler alert: it’s way more complicated than one would think but surprisingly easy enough to accomplish. Go figure, that’s sounds like something an individual trained by the US government, at the expense of a few million tax payer dollars, would develop.
Thanks to Snowflake and Geraldo for putting in the effort today and to Cheese Curd and Geraldo for the opportunity to lead.
Announcements:
GrowRuck – August 6th
HDHH Tour continues, somewhere new in July. Probably on the 14th. There will be a poll and updates on Slack.
Warmup
Mosey around parking lot. SSH) in cadence x 15, IW in cadence x 15, Merkins in cadence x 15, Moroccan Night Clubs x 15 & Mountain Climbers in cadence x 15. Stretching – up/down dogs, calves.
Thang
11-count ladder with plank jacks and dry docks and run from curb line to center island.
Mosey to middle school patio for step-ups (20), wall air presses in cadence (25), wall air jabs in cadence (25) and dips (20).
Mosey to lower track and rock pile. 3 sets of 20 each of curls, overhead press and chest press. Run/jog a lap around track after each set of 20. At opposite corner of rock pile, 10 each squats.
Mosey back to COT and finish with 10 Big Boys and 10 V-ups.
Moleskin
8 Pax and 4 Mashers made up hump day’s dirty dozen. Close to 3 miles and plenty of reps on a cool, lower humidity day helped get the day off on the right foot. Good to have Premature back after his recent medical issues.
Announcements / Closing
Saturday Christ Closet in need of help for furniture (in and out) shuffle. Starts at 8:30 am.
It was a beautiful Tuesday morning and all the guys that wanted a real workout this morning came to Chiseled. This was also the final day that Fuse Box was site Q for this site. He saw a need and started this site after being site Q a floater and F3 Waxhaw is better for it. I enjoy this site because of the use of the gear and I encourage those that Q this site to take advantage of the gear.
THE WARMUP
From COT we moseyed up to the entrance of Five Stones then came back to the backside of Mount Chiseled.
15 Side Straddle Hops, 15 Imperial Walkers, Calf stretch, Plank, 6inch plank, Merkins, Runners stretch both sides, Plank, 6 inch plank and then recover. Moseyed back to COT grabbed our coupons and headed to the area by the Gravel.
THE THANG
Starting at the Gravel parking lot we lined up with our coupons and did:
3 sets of Dirkens -20 reps, then run to the first island in the parking lot and back, 15 reps, then run to second island in the parking lot and back, then 10 reps and run to the third island in the parking lot and back.
We repeated this with Incline Merkins on the coupon and then again with a Bench press and lastly with an overhead press. (Due to time limits we did not do a set of 10 on the overhead press.)
We then moved to the parking lot by the office were we did a circuit of equipment Using hair burners (2 across small parking lot) as the timer the Pax rotated through the following excercises:
Weighted Lunges, weighted squats, slam ball with a squat and triceps extension, Hair Burners, Sideway shoulder raises, forward shoulder raise, overhead shoulder raise with a curl, knee slams with a dumbell, step ups and dips.
Finished up by running across the parking lot and back to COT
THE MOLESKIN
Overall it was a pretty good workout. The weather was pretty good, not as oppressively humid as it has been lately. I had a little technical difficulty early on with my blue tooth speaker, so we went with no music. We ended up with about 2.25 miles of running and still had a pretty good workout with the equipment.
Announcements:
Christ’s Closet this weekend. Fuse box stepping down as the site Q