3 legged dog
As we get closer to GrowRuck- 21, the little AO that could, continues to see some new faces and some regular ones. We were a strong 5 until our newest FNG- Scratch and Win came in HOT, exited his vehicle and off we went.
The Warm Up
YHC grabbed all his sandbags and offered various weights to the different Pax. Considering the regulars were expecting to ruck with additional weight, most came prepared. Now with rucks and extra weight, we headed to the bottom of Rising Meadow and Round Run for simple 3 legged dog.
The Thang
3 Paths: Rising Meadow, Rounding Run both East and West. as we rucked to the hill peak.
Rising Meadow: Merkins x15 / Swings x15 / Curls x15
Rounding Run (E): Overhead press (shoulder to shoulder) x15 / Tricep extensions x15 / Good Morning x15
Rounding Run (W): High pull x15 / Lunges x15 (each leg) / Bent Over row x15
Intersection of all 3 w/ each trip
5 Burpees w/ ruck
Squats w/ ruck and sandbag
30 of some abs- Dolly, Russian Twist, Big Boy sit ups w/ruck
Together we tackled all 3 locations x2 trips up each. Once it was time, we grabbed ruck and sandbag and headed home…few guys wanted to hit 2 miles, so some wandering around at base and DONE
Thank you Scratch and Win for the prayer
Announcements:
- 2nd F beer stop…look for it on Slack or reach out to Hoover
- Snowflake has the Q next week.
Mole Skinny:
- executed Plan B today. Similar to Plan A, ruck with extra weight, Plan A was shared coupons and with YHC under the weather…we opted to keep one item and work in some PT in-between.
- Welcome Site FNG’s- Prohibition and Scratch and Win. I believe this was their first time under ruck and extra weight. Solid work
- Scratch and Win hit me up the night before and asked a few questions about the AO, the workout and what was needed- that’s some preparation
- Pro just showed up unannounced and an open mind
- Both killed this workout…too easy or to polite to complain
- Missing was Midrift and Udder. Middrift was a SC with kid issues. Udder was unannounced but has issues, so there is that
- Geraldo was killing this as usual. Besides having a steel mental trap, he was always in the lead…makes it look easy (may need to amp up the weight)
- Wild Turkey was silently killing it as well. Not pushing the pace, but hitting every rep with proper form…well done
- Snow Flake is a beast, although he overslept to make the walk from his house ( 3 miles), he warmed up on the track with ruck and sandbag
- Prohibition mentioned that he really enjoyed the format and promised to be back, maybe a regular…would love to have more guys check this site out. We always have extra stuff
- Scratch and Win is the newest Pax to sign up for the GrowRuck in Aug. Still time, sign up. Over 100 Pax so far
- Not sure about you all, but that way home crushed my soul. Between uphill walks and the extra weight, if it was not for WT, Geraldo and Pro in-front of me for motivation, I may have set that sandbag down and come back for it.
Why do they call it AC/DC Radio if there’s no AC/DC?
5 pax circled up at Calvary on Saturday for the latest edition of Olympus. With 4 vets and 1 site FNG, a full disclaimer was provided.
Warm-up:
SSH, IW, Windmill, prying squat, swings
- Main Event:
- Neupert: 10 sets of 6 double swings EMOM
- Complex: Voodoo EMOM for 10:00 (swing, high pull, snatch, clean, squat, press L/R)
- Easy strength: 4 sets of 5 reps of: SLDL, lawnmower rows, and floor presses
- Ballistic: 10:00 of :15 on/:15 off with swings, cleans, snatches. Alternate arms every :30
- Carries: Overhead 1:00 out/back, rack 1:00 out/back. 1:00 rest between
- Mary: 1:00 each of elbow plank, hollow body hold, glute bridge
Announcements:
- Crane Relay – 8/13 at 9pm. Teams of 5 complete 3 different courses of varying mileage.
- GrowRUCK Metro – 8/7. Over 100 pax signed up. Leadership training and CSAUP all in one.
- Ghost Runner is back on Thursdays at the Arboretum. Keep an eye on Slack for details.
Moleskine:
- Saturday’s playlist was one of the Sonos artist radio channels. I picked AC/DC since it’s a kettlebell mainstay and I figured we’d get a good mix of their music and similar awesome rock tunes. While there were some good songs, there were also some clunkers. And we probably didn’t hear any songs from the eponymous band until about 45 minutes into the workout.
- Cobains for the delay in getting this backblast posted. We had a family trip on Sunday, so Saturday was spent preparing and Sunday driving, then it was work time.
- Thanks to the pax for getting out there and getting after it on a steamy Saturday morning. 3-Way even made the drive from Steele Creek after I harassed him on Friday. Welcome to the kettlebell club!
There will be Blo—Vomit!
Nineteen Pax (including one FNG) joined YHC for a good old fashioned sweat fest at Dromedary. No time for small talk as we had a couple of Pax screaming in right at the 5:30 bell. DiCCS reviewed.
WARMUP
MASHers head to their chosen spot of pre-dawn fun, the rest of the gang moseys for a long loop around the front parking lot. On our route, YHC takes them directly up a gentle incline of approximately 150 meters for some foreshadowing of what is to come later. We circle up to begin to loosen up.
Warmup
consisted of SSH, Moroccan Night Clubs, Imperial Walkers, Potato Pickers, & Calf Stretches. Warmup completed, we’re off for a short mosey to begin the opening round of punishment.
THANG 1
We stop on the long stretch of driveway/road on the west side of the school campus for a few laps around the roundabout. Each lap consists of a run out around the roundabout and back to our starting point, doing an increasing amount of the set exercise for that lap at every light pole (we pass 8 light poles in total for each lap on this journey). At the first light pole the group does one rep of the set exercise for that lap, two and the next light pole, three at the next, etc. The first lap: Merkins. Second lap: Big Boy Sit Ups. Third Lap: Speed Skaters. Mary at the end of each lap until the six gets in. Standing 10 count to recover (some) of our breath, then we form two lines for an Indian Run.
Thang 2
We Indian Run from the starting point of Thang 1 all the way around the back of the school and then around the track to the rock pile. The run was a bit longer than YHC anticipated, but only one person threw up (not to name names, but you could say The Juice was loose).
Thang 3
After our Indian run, everyone partnered up and grabbed a lifting rock for their team. We walked the rocks to the bottom of the parking lot, directly at the base of a pretty nice 150 meter incline to the top of the parking lot. YHC points to a yellow speed bump at the top of that incline. While one partner is performing as many reps of the set exercise with the rock for that round, the other partner runs to aforementioned speed bump and performs two burpees, then returns to their partner to relive them of the rock. Five rounds in total with each partner performing the run + burpees and the exercise with rock in each round. The exercises with the rocks included Curls, Overhead Presses, Bent Over Rows, Squats, and American Hammers. Aggressive rock selections were made (including by YHC) which made this 15 minute segment pretty brutal. We returned the rocks and moseyed back to CoT for a few minutes of Mary to close out our workout.
Moleskin
Count-O-Rama and Name-O-Rama completed – time for our FNG to take center stage. Our FNG was Jerry. He moved to Waxhaw three years ago from Long Island (Montauk to be exact). He travels a lot for work helping companies with retirement plans. Thanks for the info, Jerry – now it’s time to bequeath you with your F3 name. The group initially started down the path of a name tied to his line of work, but then someone made the connection that Billy Joel was also from Long Island. Uptown Girl was tossed into the ring for consideration by the group – and quickly adopted. Welcome Uptown Girl! Even though you’re now living in the burbs, we know you’ve still been living in an uptown world.
Announcements:
- Blood Drive on June 19th 9:00-1:00 at Five Stones Church.
- With school out for the summer, Last Call’s new start time is 6:02AM. Fridays at Marvin High School. End your week with a little extra sleep but still get a great workout.
Mid Week Release
9 PAX with mats, one matching it with his socks, found their way around the playground in Milbridge for F3Prickle & Goo.
Dynamic stretching, followed by deep stretching, ending on our backs.
Zinfandel was gracious enough to demonstrate the perfect yoga release a number of times throughout the workout.
Duncan on Q next week, followed by Goodfella.
ANNOUNCEMENTS:
June 16 Blood Drive
August 20 F3 Dads Camp at Camp Thunderbird. Waxhaw Region is in charge, its fun, need some volunteers to assist.
SYITG
The Scary Tuning Fork
Twas a muggy morning at Bagpipe. It felt like it needed to rain but didn’t. I don’t think I have been back since the last time I Q’d, so probably owe somebody something. Hopefully this will suffice. The swift folk had already left, the PAX in attendance heard rumblings of a Mic Check appearance but was not to be. YHC gave a disclaimer that I was proud about, but Patent Pending had heard enough and started heading out. Fearing a Q jack, the PAX were wrangled and off we went.
COP
Mosey across Ballantyne Commons to the small fountain in front of the deck for COP.
Sharon Towers x 10 IC
IW x 10 IC, YHC started to give the call for IWs but Tagalong sidetracked me, but apparently just putting your hands on your head is the universal call for IWs as all veteran PAX started IWs on the count.
Low Slow Squat x 10 IC
Peter Parker x 10 IC
Parker Peter x 10 IC
The Thang:
Mosey up the deck to the crosswalk with a backwards run up the first incline. Instructions given that resembled a starfishish type workout, except for the shape, which we could only come up with a tuning fork. But the PAX partnered up with 8 making a nice even number. Each partner would run out to one of the 5 points in any order, do the called exercise and back to the crosswalk to do the partner exercise. The five points being:
- Down the deck 1 ramp to the end with 10 jump squats and back up, 10 incline merkins with partner for 1st round
- Across the crosswalk through the atrium on the second level to the left to the end with 10 Dry Docks and back, 10 decline merkins with partner for 2nd round
- Across the crosswalk through the atrium on the second level to the right to the end with 10 Dry Docks and back, 10 wide arm merkins with partner for 3rd round
- Down the steps through the atrium on the first level to the left to the end with 10 plankjacks and back, 10 diamond merkins with partner for 4th round
- Down the steps through the atrium on the first level to the right to the end with 10 plankjacks and back, 10 hand-slap merkins with partner for 5th round
Mosey back down the steps past the firepit through the buildings to the corner arch for a little Dora 1-2-3. Same partners were responsible for 100 dips, 200 calf raises and 300 LBCs. Partner 1 would whittle away at the goal while Partner 2 ran around the arch with lunge walks every other side. Flapjacked. And switched to Broad Jumps in round 2, and Squat Walk in round 3. All Pax finished in round 3.
Mary:
Mosey back to the firepit in front of the brightest sign I know of for Mary.
Freddy Mercury x 15 IC
Rosalita x 15 IC
Flutter x 15 IC
High Flutter x 15 IC, only 1 Flutter in the Cooter2 workout regimen
American Hammer x 15 IC
Mosey back to launch. Had 2 minutes to spare.
10 Burpees OYO
Hold plank for last minute.
Moleskin:
Enjoyed the chatter this morning guys, strong group that stayed together start to finish. The guesstimating on the tuning fork set worked out well as all parties were back about the same time. The tiles in the atrium were a bit slick but could be avoided. A few guys with kids graduating high school so congrats all around. Apparently there is a Cooter3 now floating around the region, I feel like it might be time to retire the name. War Eagle gave the go ahead for some back to normal type F3 staples last night on slack, so YHC thought we would ease back into it by incorporating some hand slap merkins. I’ll save the front partner carries for next time. But great group, enjoyed meeting some new faces, and thanks for having me out Cooter2 and Cable Guy.
“Give It All You Got” – Chop Choo
14 poor souls brave men came out to Waxhaw Express today to run for an hour. A couple new pax saw a fat guy was Q’ing and decided to venture out. Sugar, Dasher, and Gerber didn’t trust the Clydesdale would get them enough mileage so they got there early for a pre-run (though I think Sugar has a valid excuse). 5:14 – DiCCS. 5:15 – Lets go.
WARM UP
Mosey to the football parking lot. Clydesdales have the option to cut through the parking lot for a shorter run. Circle up for various stretches.
Mosey to the middle of the two round-a-bouts.
THE THANG
In teams of three for a relay race, there will be 1 partner on each end recovery running (or walking) the loop while the third partner sprints the straight away. You must get at least one lap around the loop before you can run (I didn’t think that would be a problem but my team of Sugar and Inspector were fast). Once all 3 partners have run the straight away 6 times, you meet back in the middle. I asked who the winner was and got “It was a tie” from Glidah. I guess he was expecting a penalty??? Any who…
Mosey back to the football parking lot for 4 straightaway’s (??? I’ve done this enough I guess I need to give it a name and it sounds less confusing than 4 corners without exercises). Course set up in a square. Slow mosey 1st straight away, 70% the 2nd straight away, all you got the third, and recover jog (or walk) the last one. Wait until the 6 is in before we repeato. After the third quarter I felt we needed to change directions to give our ankles a break. Ended up going to double over time (6 times around). Somewhere in here we lost Mad Dog to a previously scheduled flight to the god forsaken city known as Rochester, NY.
Short mosey to the bottom of the main HS entrance hill. As a group we would run to the island where the middle school road intersects. Once the first person reached it he would turn around and come back to start. As he passed pax on the way back, those pax would turn and head back. In theory if everyone was pushing, only one (maybe 2) people would reach the outward spot. The hope was that it would give gazelles something to push for while still keeping the Clydesdales close. Repeato except this time to the rock. Repeato a third time except all the way to the main road. This time the Gazelles decided to be be dicks and stayed at the main road forcing us Clydesdales to run all the way to the top. Yeah, yeah, yeah, I know its for my own good….but when you are huffing and puffing for air, you just want to throw hot dogs at their face for making you run further.
Short mosey to the road that connects the two schools where we did a 5k pace to the middle school stop sign. On the way there I was told by Glidah that there were two strava segments along this route. Hmm, ok…noted.
Once we all recovered at the stop sign, I informed the Gazelles I would give them a chance to break a Strava segment record as we would do the 400 back…All you got to the crack. It was then that Dasher pointed out that if we were going for records, we should have opened with that, not waited until 50 minutes into the workout to attempt it.
Hmmm, good point….ALL YOU GOT!
Apparently Swimmers was confused by which crack and stopped several times. Inspector Gaget wasn’t quite sure what Strava was so I told him it was a secret cult inside of the F3 cult. I think he believed me.
Once we caught our breaths we returned back to the middle school stop sign at a slow mosey pace. I happened to be near Swimmers who was dubbed “The Tour Guide” by Bottle Cap as he was pointing out all the cracks along the way back.
One last all you got 400 around the middle school lot. Gerber jumps into to correct start and finish location.
About 1:30 left and we are 50 yards from COT. I allow pax that minute to themselves. Whatever you want to do for a minute, do it. Continue running, walk, or stretch. I did ask that if they were going to be using a hand, to do it out of site of pax and cameras….
And….Done.
MOLESKIN
- Leading Express is checked off the list. I now only have to Q Bushwood, Swarm, Lycan, Afternoon Delight, Off the Chain, Cow Belle (spelled wrong intentionally), and Last Call (Damn it quit adding AO’s!!!) to have Q’ed every Waxhaw site at least once. There was a time where it was only Bushwood and then sites started getting added and my list grew.
- Thanks to the non regulars that joined today. Great push out of Ex Lax and Dough Boy. I think it was Inspector Gadgets first Express visit as well.
- Bottle Cap’s 2.0 Crouton was there getting in shape for track (I think). At what point to we allow for a 2.0 rename – 18th birthday? Crouton is trying to enjoy the flowing hair while he can as he had the original Justin Bieber hair style going.
- Wolverine told me he was going to be hearing “All You Got!” in his sleep.
- My kryptonite is long runs, but I do enjoy runs/sprints with some recovery built in. I guess that’s why I have somewhat gravitated to Express recently. They do a good job of keeping the pax somewhat together and allow for some recovery (its not 1 hour of straight running…usually). Somehow we did over 5 miles today with lots of recovery time built in (though Ex-Lax may argue that last point).
ANNOUNCEMENTS
- Blood Drive – June 19th at Five Stones. Sign up here: https://www.redcrossblood.org/give.html/drive-results?zipSponsor=f3
- Wolverine is putting a trail race team together for Thursday’s White Water Center Festival. See him if you are interested.
A Salute to DDAY
On June 6, 1944 – the day Allied Forces stormed the beaches of Normandy to begin the liberation of Europe from Nazi occupation.
Allied airborne forces parachuted into drop zones across northern France. Ground troops then landed across five assault beaches – Utah, Omaha, Gold, Juno and Sword.
* D-Day was the Largest Invasion by the Sea in History
* More Than 150,000 Troops Landed on 50 miles of Beach on D-Day
* 7 Days After D-Day More Than 300,000 Troops Had Landed
* Over 2,400 American Soldiers Were Killed on Omaha Beach on D-Day
* More than 4,000 Allied Soldiers Died on D-Day
Today, we honor those brave men and the tremendous sacrifice they made to protect our freedoms.
#DICCS
(Disclaimer, Cell Phone, CPR, Safety)
#Warm Up
Lap around the ball fields
#The Thang
Utah
77 Merkins
77 SB Squats
1 Lap
Omaha
77 LBCs
77 Rev crunches
1 Lap
Gold
77 WWII Sit-ups
77 Jump Squats
1 Lap
Juno
77 Man Makers
77 Lunges
1 Lap
Sword
77 Turkish Getups
77 Carolina Dry Docks
1 Lap
#Mary
Homer to Marge x 5
#Moleskin
- What an amazing morning! Small groups however the 2nd F was strong. Great time all around.
- Workout was horrible. In spite of our best efforts we were unable to complete the workout in the allotted time. Gives us something to look forward to.
That Was Aggresive
Days come, days go. Birthday’s come, birthdays go.
YHC has always tried to Q on his birthday but this year it fell on Sunday so….
Luck would have it that Ignition was open the next day…
What could be done that is different?
Not necessarily better, or great, or fulfilling, but different.
The FOUR main areas of the Ignition playground are:
- All of Cutty (we own it bitches)
2. Champion Forest (were here long before you Fuse)
3. The beautiful side of Lawson
4. The dumpy side of Lawson (we will let the Lawsonites determine which is which)
So, could an Ignition workout complete the ENTIRE OUTER PERIMETER of ALL FOUR AREAS IN ONE DAY????
WHAT!!!!!
might have be said multiple times today
might also have been overheard today
We also did manly stuff as well like 42 Burpees, 70 Merkins, Lots of Big Boys, Gas Pumps, Heels To Heaven, Shoulder Taps, and Curls/Presses/Triceps/Squats with a rock
At one point towards the end of the workout while we were headed deeper into Lawson someone said:
There was only one response
So we persevered and we finished:
It was apparent how happy everyone was after we were done
Our Strava record will forever be enshrined with the greatness of today’s accomplishment:
Well done gents, thank you for the opportunity to lead.
#ThriveChallenge Pre-Blast June 2021
Tomorrow, Tuesday 6/8, is the return of the Thrive Challenge!
The Thrive Challenge is always a different F3 workout, no cadence, no COP, no Mary.
This is you vs you to set a baseline (If your first time) to compare back to at a future challenge or hopefully crush your last challenge if not your first.
It goes like this…
Perform exercise 1 using whatever time you need to still have the best form you can muster. Once complete you will run, walk or crawl a predefined lap around the perimeter of the parking lot which is about 1/3 of a mile.Get back and complete exercise 2, do lap, etc.
Get through as much as you can until time is called. If you cheat or cut corners you are only hurting yourself and your baseline.
I don’t care if it takes the whole time to get through one or two things, that will be the baseline you will work towards crushing the next time. For example, bend those elbows on a merkin, at the same time do the full rep, don’t race and “bounce” the merkins, etc.
I will start the instructions a little early so that we have most of the 45 minutes to put in the work.
SYITG
Aye!
Hair Band