Recalculate This

Recalculate This

DiCCS were given (Disclaimer, Cell phone, CPR, Safety)

Warm-up:

  • Mosey to Lawson clubhouse
  • Dasher rolled his ankle somewhere close to the first Lawson entrance
  • SSH x 15 IC
  • IW x 15 IC
  • Jimmy Dugan
  • Calf Stretch
  • Glidah stretch
  • Little Baby Mountain Climbers

The Thang:

Get off MY lawn:

  • Mosey down the road and path to the bottom of Nightingale Rd.
  • 5k+ pace up Nightingale past Recalcs house to the top
  • New segment “Get off my lawn” in honor of old people and Recalc
  • Recovery jog back down
  • Repeat x 6

Mosey to the crosswalk on the bottom of Lawson Dr.

  • 5k pace UP Lawson Dr. to Southern Trace
  • Quick recovery
  • 5k pace DOWN Lawson Dr. to Mill Chase by entrance
  • Recovery jog to Crazy Cabin
  • 5k pace down Cutty entrance drive, around IPC 400 loop
  • Recovery jog til time

Done!  Most pax got between 6 and 7 miles.

MOLESKIN:

Great crew this morning.

Animal is an animal and was crushing the hill repeats and runs in general.  Great job.

Ghosted refuses to wear shorts regardless of the weather.  I’m starting to think he has some tattoos or something he’s covering up.

Chastain is the king of the ¼ mile segments and the new record holder of the Get of My Lawn segment.

Dasher took a hard ankle roll running down Cuthbertson Road at the beginning and still powered through like a champ.

The LRC crew of Deflated, Smithers, and Foundation felt right at home in the territory and had no issues with the hills.  They did have an issue with the family photo and promptly boycotted and left right after the workout was over.

YHC channeled his inner Ice9 for the first time in decades and started dry heaving while running up Lawson Dr.  That’s a good thing, right?

 

Thank you for the opportunity to lead

Another Day at the Office

Warm Up – Run Around Rea View School.  Circle Up. Jimmy Dugans, Runner Stretch, Calf Stretch, Downward Dog, Upward Dog, Moroccan Night Clubs

The Thang – Reid Farm Rd – Entrance to Rea Rd – Alternate every light from school to Rea Road, 10 Merkins, 10 Bobby Hurleys.  On the way back, Paula Abdul – alternate between 10 speed skaters, 10 lunges

Mosey to Playground.  Partner Up.  P1 runs around track.  P2 does exercise – 100 supines as a team.  Repeat but this time with 100 derkins.

Mosey to COT.  30 seconds of runner stretch.

Moleskin – Tight knit group today, good chatter.  7 for The Body Shop, 3 for Mash.  Body Shop got in 2.6+ miles plus exercises.

Announcements – Tuesday Watchtower moving to Weddington Middle School.  June 19th Blood Drive at Five Stones Church in Waxhaw.  Need volunteers for F3 Dad’s Camp at Camp Thunderbird – see Radar for details.  This activity has been loved by Dads and 2.0’s alike, guaranteed to be a memory everyone will cherish.

YHC took us out.

Getting a bit FEIST-y

21 of my closest friends men gathered today under the Waxhaw water tower. Well, 22 if you count the random guy who was just trying to do his morning run and got hunted down like prey EH’d by Ice 9. The plan was to do some stuff and tour the lovely stretch of route 16 between Stacks and the worst traffic light setup known to man the traffic lights of downtown. Quick DinyfCCS (Disclaimer, I’m not your friend, CPR, Cell Phone, and Safety) were given and we were on our way. Highlighted that we were going to Ice 9 frogger with no regard to cars or safety cross the main road a couple time and to pay attention.

  • Mosey to dream chasers for some SSHs, Stretches, and STFU I’m not telling you how many reps to dos (apparently cursing is frowned upon so apologies)
  • Followed this up with a series of short runs (0.25 mi as per F3 Bootcamp Guidelines) and exercise along the way. Including
    • Speed Skaters
    • Squats – (some chose face to face or back of head to face style)
    • Merkins
    • Dry Docks
    • Repeat
  • We did this until we got to the Stacks parking lot. There we did two laps around the outside with all of the above mentioned exercises while waiting for the six
  • Crossed over, moseyed to the end of Waxhaw Pkwy where we did some merkins then stretch runs (high knees, butt kicks, and for the life of me I can’t remember what the other thing is called why have you read this far anyway?)
  • Back at 16 we did squats, monkey humpers, and then cherry pick ’ems
  • Moseyed back to the Vet’s parking lot for some Mary when the conversation turned to the domestication of the Mountain Feist.  YHC will have none of that so we ran some more
  • Decided to change Keith Jong Hill to Cherry Hill where we did some more pick ’ems
  • Top of the hill we ran the 4 corner square back to the town center for dips in front of the blue door deli
  • Mosey to the brick wall around the corner for some balls to the wall where we held the position until Ice 9 decided to join. Sadly he said his string was too short and he was concerned it might slip all the way in and “he wasn’t suffering toxic shock syndrome again”. Look it up, it’s bad) the it caused him too much back pain so we moved to the shorter wall for alternating chest slaps in the derkin formation.
  • From there we ran back to COT area for some Mary where we did some Mary and called it a day

Great group of guys well except Easy Button, he hurt my feelings , glad Easy Button asked me to lead and happy to take us out with my words of inspiration.

Announcements:

  • Blood Drive June 19th

¡No más!

Five PAX arrived at Homecoming with no idea that the following Monday was Sugar Ray Leonard’s birthday.  Yes, Sugar Ray Leonard of the famous ¡No más! fight with Roberto Duran where Duran called out for it to stop.  They may not remember already how that tied into the workout, but they left knowing what ¡No más! means.

WARM UP

Mosey through parking lots and onto 12 Mile Creek Rd and back to the Elementary school parking lot, stopping occasionally for some exercises:

  • Goofball
  • Hillbillies
  • Merkins
  • It’s been a few days, so the memory is fuzzy and who cares about the warm-up?
  • Stretching

 

THE THANG

Grab 2 bricks from the side of the school and line up near the playground for a series of exercises while a PAX ran to the end of the parking lot and back.

  • Curls
  • Tri extensions
  • Bent over rows
  • Flies
  • Letter X
  • Air Shoulder press

Now mosey with the bricks back to the drop-off loop.

At each light pole, do 15 of the exercise below plus 5 merkins on the bricks

  • Curls
  • Tri
  • Letter V
  • Swimmer arms
  • Moroccan Night Club
  • Something
  • Something else

Mosey back with the bricks in a waiter’s carry.

Head to the parking lot for a game of ¡No más!

All PAX perform a called exercise until someone has had enough and they call out ¡No más! (Spanish for “No more” or “That’s enough”.)  Whoever calls it out does 2 burpees and the other PAX keep with that exercise, then the group runs a lap around the parking lot.

  • Merkins
  • SSH
  • Shoulder press with bricks
  • Legs extended crunches
  • Jabs with bricks
  • American Knockout with bricks

Return the bricks and then mosey to the front of the school for a set of negative Superman on the flagpole base.

Mosey to the band tower for calf raises and squats to the top.

Back to COT and finish with a Febreze.

 

MOLESKINE

What a great morning to be at Homecoming — fantastic fighting weather.  YHC got into a fight once or twice in about 6th grade and looking back on it now, it probably was on the caliber of Napoleon Dynamite and his brother Kip getting into a scuffle.  Must have been a sight to behold.  YHC doesn’t care about boxing and it was quite the stretch to work this theme in, lovingly borrowed from Chastain last year, but it makes for some vague backstory.

The men brought some good spirit to the fight today and the PAX made it to about the 30s In Cadence for most of the exercises, except the SSH that went into the 50s and fortunately someone called it out of sheer boredom — completely understandable.

Kudos to Southern Tip and Dunkin who held strong and didn’t tap out at all.  Legal Zoom rightfully pointed out the obvious to YHC that it’s not an air press when holding bricks.  Swift and Honeycomb also battled the rising sun during the fight, so they had the extra battle.

Everyone realized that the negative Superman on a brick wall is not a comfortable exercise and may ruin Saturday night plans.  No chose the quick exit from the top of the band tower, so that’s a plus.  Two small bricks can get heavy quickly and YHC is now realizing that he could have offered an inspirational thought at the end about battling small challenges in life alone and how we should remember Mental Health Awareness Month and not suffer alone, but the moment passed.  Anyone reading should consider that thought and don’t be afraid to share your bricks or relieve others of theirs.

 

ANNOUNCEMENTS

  • Blood Drive June 19
  • Convergence May 16 at Asylum for Mental Health Awareness Month
  • Crane Relay in August

SubstiQ to the Rescue

Got the text yesterday a round 5:45 while on the way to coach a 13U softball game. My head wasn’t exactly in the right frame in order to make sound  judgements on anything other than the game plan so I accepted the invitation and rolled on to the game thinking no further about it. (We won 10-2 in case anyone was curious).

So getting home around 10:30 last night I was thinking about what was up for the next day and suddenly realized I had agreed to Q Dromedary in the morning. Holy Schnikies!

So as I’m thinking about what painful displeasure I could dish out I came to realize that I was very sleepy and was in no shape to be thinking of anything worthy of an F3 workout so I chose to sleep off the high from the win and get up early to go to Marvin Ridge and plan pseudo-on-the-fly.  I figured “Hey! I’ve done this enough. How hard can it be to come up with 45 minutes of a$$-kicking workout?”  It turns out that I have a pretty devious side and it was not really an issue.

Warmorama

After a quick DiCCS, we moseyed around the back of the schools on the sidewalk and did 1 X burpee at each light pole along the back sidewalk to get the blood flowing. We stopped at the first parking lot we came to and did some SSH IC X 25 and stepped up the tempo for 25 more. 20 X IW, Plank for a few seconds and stretched a bit in homage to Prickle & Goo that we were all about to be sorry we missed.

Thang

Real short Mosey to the first light pole by the port-a-potty and Paula Abduled up to the Globe. 10 Merkins on the up and 10 Speedskaters 2=1 on the back at each light pole on the right.

Moseyed to the courtyard at the MS entrance and partnered up for Step Ups AMRAP while other partner ran around the Globe and back as the timer. We did that 3 times each.

Moseyed to the front of the school to find the alcoves and did some more partner work. (This is where the Deviant in me came shining through). Partner 1 does a “Suspended Donkey Kick” X 1 (Basically it is just holding your feet on the wall in plank position) and hold until Partner 2 runs to other Alcove and does 5 X BBSU and back, Some played hopscotch too (had to be there). Did that 3 times and lots of mumble chatter was heard during that one. You’re welcome!

5 minutes left so needed to make our way back for COT so we split into 2 lines and Indian Ran from or location to COT while taking a minor detour around the Admin parking lot.

45 seconds left when we arrived and we did LBCs and held the last one for ~20 seconds. DONE!

Announcements:

Check calendar for Blood Drive dates and times. Will be at Five Stones.

Mental Health Awareness:

Thank you to Premature for sharing your ongoing battle with Anxiety. He wants everyone to know that it is not something you can deal with on your own. GET HELP! Best to find someone you trust and who knows what you’re going through to help you along and deal with it appropriately. This could be a friend, family member or a medical professional or all of the above. Same could be said for anything you’re dealing with that you do not have the capacity to handle on your own. It is not in your head and something you just snap out of. Deal with it appropriately for your own good and for the good of your family.

YHC took us out C2G BABY!

 

 

Hey, it’s all good

Look, there is nothing wrong with stretching with friends. It doesn’t matter that many men choose to do it on their own time. For example, many women like to do yoga together. Dudes sometimes do yoga too. And men sometimes choose to stretch together. Sometimes they even do it instead of working out, at the time when they would normally push themselves. It’s like a day off. There’s nothing wrong, and plenty good, with a day off. You might even feel like stretching with friends is a “workout.” And hey, that’s cool. It’s a free country. People also choose to watch Jerry Springer. Or go to a Barry Manilow concert. Those are choices too.

5 men at Cowbell made a different choice. They sprinted. They threw metal. They pushed past the point of failure. Each thought numerous times about wanting to quit. Each felt like they could not do the next rep demanded. Yet they persisted and grew stronger and faster. Most will probably stretch later. This morning, they chose the cowbell. It was great to be with them.

And by the way, look out for CRS. The guy shrugged when I handed him a 40lb kettlebell, did just about every rep, and was right there for every sprint. I’m pretty sure I’ll be trying to catch him six weeks from now.

 

Popeye saves the day

April 1 Q challenge. Tool Time on the schedule. No Tool Time at Cowbell. Gerber is eyeing the FNG as a possible fill-in. Popeye rolls in and saves the day with a on the spot Q.

Partner work with coupons, kettle bells, and bricks. One person is the odd man out and does a called exercise on their own.

Welcome to FNG Mike Lipson, brought out by Chastain. Named Landfill because he’s big on being green and environmentally conscious. Almost got named Tucker Carlson but Glidah with the save at the last minute with the suggestion of Landfill.

Where’s Xerox?

After several attempts to reach out to Xerox yesterday with no response back, I was worried we may have a no show Q.  As 5:30 approached, my fears slowly turned into reality.  The though crossed my mind that I should throw this last second burden on one of the new Site Q’s (check the moleskin for details), but decided that would be super funny mean and took it on.

Extra long DiCCS for the FNG.

 

WARM UP (???)

Rifle carry coupon to curb near the gravel lot.

Mosey to the other end and grab a rock.

THE THANG

Teams of 3.  On the ends, 400 curls with the coupon and 500 tricep extensions with the rock.  Runner in between.

Recover back to the rocks.  As we slowly walk to put the rocks away we do 11’s with the rock.   10 Rock presses and 1 second hold down to 1 rock press with a 10 second hold.  Rocks up.

Mosey back to our coupons.  Keeping groups from before for station work.  Stations were:

  • 30 tire flips (timer)
  • Side straddle block hops
  • Rows
  • Chest Press

Did this for two rounds.

Gathered the pax back up near their coupons for 30 coupon presses, crawl bear, 10 Carolina Dry Docks.   Not enough time for round 2.

Mosey to COT.  Get there at 6:14 (no second timer on my watch so no clue if we had 5 seconds or 55 seconds).  Called burpees until 6:15.  We apparently had 35 seconds left – enough for about 6-8 burpees.

 

MOLESKIN

  • Thanks for the patience and grace this morning as I made stuff up on the fly.  Good work by all.
  • Great to see Mute back out again.
  • Yellen becoming a regular as well.  Watch out boys, Briarcrest is taking over again!
  • Bunyan apparently took it to the pax at Mash today (according the the Mash Channel).
  • New Site Q Announcement.  Rudy will be rolling off next week after almost 2 years at Chiseled.  Come out next week for his going away party.  I can’t wait to see what he has next in store inside F3.
    • Ex Lax and Loafer are both coming on board to be site Q’s at Chiseled.   They will looking to fill out June and July so get with them if you would like to Q Chiseled.
      • (Flanders with the shortest site Q reign ever with a quick last minute flip between him and Loafer at Asylum and Chiseled).
  • Rockwell yelling at Schnider “Lets go Schnider” as we walks to the tire flip.  Apparently Schnider mistook this for encouragement and thanked Rockwell.   Rockwell corrected him yelling again “Schnider, Lets go as it move your butt!”   Haha.  Get em Rockwell!

 

ANNOUNCEMENTS

  • F3 Blood Drive.  June 19th.  9:00 to 1:30 at Five Stones Church.  We need sign ups!   Sign your self up, your wife, your neighbor, and your friend.  Post the sign up link in your neighborhood facebook page group.   We are officially a month out.  Sign up here: https://www.redcrossblood.org/give.html/drive-results?zipSponsor=f3
  • I wish I had a video of 0-69’s announcement because he was able to make a hard subject some what comical.   Here is my best attempt to recreate it – paraphrased of course.
    • I want to talk to you about a difficult topic that no one likes talking about.  As we went around name-o-rama I heard a lot of respects but also a lot of mid 40’s guys.  We had a friend close to us that got a recent scare and I want his scare to be a wake up call to those of us 45 and older…..get your colon checked.  Yes, no one likes taking a finger up the butt, or worse a camera…..but the good news is that they have advanced detection so all you have to do is take a dump in a box and mail it off.  Yes thats right.  Its no longer a prank (apparently 0-69 took dumps in boxes and mailed it to his friends for fun????), you can get screened for colon cancer just by crapping into a box.   So shake of the stigma, and go get it done.      Well said O.

Cramming for EOGs and Finals

School is wrapping up for the kids, but 17 PAX still found time to hit The Appetizer Tuesday afternoon.  YHC knows how important good study time can be so the crew set out to take advantage of being on campus on a beautiful day and do some last-minute studying for those EOGs and Finals this week and next.

WARM-UP

Mosey, especially to find YHC’s 2.0s who had gone off in search of sidewalk chalk

Circle up for some exercises

  • Goofball 20x IC
  • Squats IC
  • Merkins 15x Civilian
  • Calf stretch
  • Potato pickers 12x IC

THE THANG

Head to the lower playground track for some exam prep

EOGs

E: Elevens – start with 10 merkins

O: Over the rock wall (kids) / Over yonder around the play area for a lap

G: Gas pumps

 

FINALS (on the track, stop at each letter that Black Widow chalked out for 10x of each arm/leg)

F: Floyd Mayweather

I: Imperial Walker

N: Newton’s Cradle

A: American Hammer

L: Lunges

S: Superman

Repeato

 

Subject prep!

History: The Obama (4 bear crawl steps followed by 4 merkins, to total 44 merkins)

Math: Protractor (go around the PAX for an angle)

Science: Volcano (squatting quick feet until a PAX called “Explosion!” and everyone jumped up)

 

Mosey to COT

English: ABCs ab work to spell EOG and Finals

 

MOLESKINE

There was a lot of pressure on this weinke because YHC’s 2.0s had high expectations.  The Elevens were more demanding than most had expected, with a longer run than normal.  Zinfandel did an excellent job of getting some pushes in for Elsa on the swing as he passed.  The Obama is a beast of an exercise and thanks to High Hat for the mid-term trivia to break it up a bit.  Dwight is smiles from start to finish, even when he looks miserable out there.  Black Widow was disappointed that there wasn’t a merkin contest because she’s ready to throw down against ANYONE.ANYDAY.

The kids (and adults) thought they were getting a break from schoolwork today, but no sirree. “I hope there’s no math out here” — there would be.  “Why do we do this exercise?  When am I going to use this?”  You’ll say that a lot more until you’re out of school, kid.  “English?  Time is done.”  Teachers don’t care about the clock if they’re in a groove.

The 2.0s have been pushing YHC to the evening workouts more lately and it’s great to see more of the younger 2.0s out and enjoying the time.  Kudos to Dunkin for bringing the crew up north — even if we later found out the main motivation from his M may have been so he’d stop by CAVA on the way home. And kudos to Mulligan for coming with C3PO — not direct 2.0s, but fun still the same. Twinkle Toes and Lefty with the father-son smack talk and challenges is high entertainment.  This is a blast and if you haven’t been out to F3 Dads or an evening workout with the kids, make plans now because they’ll soon be a month older and 6 months older and 3 years older.

 

ANNOUNCEMENTS

  • Blood Drive June 19th at Five Stones Church
  • F3 Dads Camp is a go, in August, and Radar is the Q
  • Crane Relay ~Aug 13

Why don’t you just meet me in the middle

Long Haul is obviously a huge fan of the Zedd/Maren Morris/Grey song “The Middle” as he must have built his Body Shop workout around that.  Pairing up, running around the school to meet for hand clap merkins — first time doing those in over a year and everyone agreed it was delightful.  Rock work, suicides, some ab work to continue to work on that middle section.  Another quality beatdown from Long Haul, but the highlight may have been Rudy’s attempt to commandeer yet another UCPS shed when nature called.  We had already run past the port-a-potty on campus, so it seems like he just prefers to heed nature in nature.

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