Seven PAX showed for The Juice’s VQ at The Body Shop. He delivered a playoff worthy beatdown, but the fans are still waiting for his side of story of what really happened. The OJ theme was prevalent throughout with multiple football-related exercises and, fortunately, no concussions. Somehow several guys had OJ stories to share and when The Juice had each PAX call an exercise (look at that sneaky veteran move!), the tales were flying.
It was a good workout and The Juice was found guilty of a solid VQ.
9 of my best friends (they just don’t know it yet) came out to Skunkworks this morning and followed me into the well-lit gloom.
The Seniors of Covenant Day were working on some sort of prank so the lot was especially busy this morning.
Smokey continues to confirm the “ages like wine” analogy and opted for Hoover’s 53lb monstrosity (remember to edit this out later so it doesn’t sound weird) & killed the workout.
The THANG – doesn’t matter buuuut…..
Warmup with swings & good mornings
Hill workout – Station 1, Station 2 (bottom of hill), Station3 (top of hill)
Fishbowl strength work
Partner catch me if you can back to home
MOLESKINE
Lot’s of mumble chatter at the beginning which eventually faded. Schmedium was talking “horse racing” for a solid 5 minutes, which is really hard for anyone to do. Unless your name is Bob Baffert and you’re on the phone with your horse’s….uhhh….pharmacist.
Cage came rolling in late but was certainly a fan favorite as a hoard of raucous school boys cheered when he skipped part of the workout and went over to greet them. I thought he was going to lay down the law because they were on school grounds off-hours…… Hops asked “Do you think he’s a cool teacher?” and I said “Apparently not”, but as he approached the kids he definitely received a warm welcome. By the way, Cage crushed the workout today…
The Lois/Hoover non-running combo worked out really well and they both modified but hung with the group the whole time. Both have stress fractures in their foots. They didn’t have enough fiberglass at the hospital to wrap Hoover’s foot so they gave him what looked to be a rear bumper from a 1996 Honda Civic for a few weeks which he took off since the last time I saw him.
The aforementioned Smokey was weighing which bell to use this morning (literally and figuratively) and opted for the jumbo. He didn’t complain once and destroyed that workout. I was going to warn him that we would be working pretty hard today but I wanted to see if he could do it. I think a new 53lb $180 KB (Covid prices) is in his future. I just bought my 53lb on the black market in Voodoo’s garage for a killer deal about 2 months ago…it’s old and beat-up but that’s the way I like it.
I can tell people fake stories of all of the times I’ve picked it up, and put it back down again, then picked it back up and so on.
Stone Cold stopped me a few times mid-cadence as we were moving toward some high reps at the end. With that tank top and those guns you really don’t want Stone Cold to have to tell you anything twice. I’ve heard stories of this guy laying out young bucks on the frisbee pitch who were wandering around the end zone trying to score a touchdown (???)
Chicken Wing was the winner today as far as speed, endurance go – he never stopped. Horsehead was also steadily keeping a nice pace although I heard him say something at the top of the hill that he did “10ish” burpees. Pretty sure that only earns him 2 apple pies today.
Beer Drinking Tomorrow (Wednesday) at 530pm at SEABOARD – HOOVER is Q and A51 drinking champion
Functional Fitness Challenge – 0700 on Saturday at Old Providence Elementary. Just come and find out how strong you are.
12 pax did some repeats. 1 pax was responsible for writing a backblast but didn’t.
200m x2
400m x2
600m x2
800m x2
200m x2
400m x2
That might’ve been it. I dunno, it was a week ago.
COVID-19, the destroyer of so many things we held dear. Hospitality and Tourism industries may never be the same after the last 18 months, crowded bars and concert venues will likely feel very different when live entertainment returns in force, and Flipper’s Traveling Circus of Pain was shuttered for 18 months. But, thankfully, we are beginning to emerge from the pandemic induced miasma, and so it was with great joy that YHC buttoned up my metaphorical silver-buttoned jacket before heading into the gloom this morning. It was time for the three rings of downpainment to return to the PAX of South Charlotte, and no more fitting a place then where it was all born almost 5 years ago, Bagpipe. The Tax Man cometh, the bean counter Lorax surrendered his Q, and thus the plan was set in motion.
The Thang:
Mosey to the lot adjacent to Loch Ness and circle up for IW, LSS, Moroccan Night Club, and mumble-chatter induced Burpees.
Unload the truck then divide the PAX into 2 groups. While one group ran to the pull-up bars to complete 10 Pull-Ups per PAX (2 at a time and other PAX do Merkins while they waited) the other group would complete a circuit of:
-Front (or shoulder) squats w/ 80# sandbag
-35# KB swings
-45# Plate Burpees
-Clean & Press w/ 60# sandbag
-40# Slamball slams
-10X 20″, 24″ or 30″ box jumps (this was the timer for rotating to the next station).
Rotate through as each group of PAX returned, the other ran, flap-jack, repeato. Group Two took 4 trips to the bars, group 1 only got 3.
Mosey back to the launch point for a couple quick minutes of Mary.
Calliope Moleskine:
-I LOVE BAGPIPE. What a great AO for a Tuesday morning bootcamp. Great features to add texture to the weinke, and pull-up bars are hard not to use. I don’t get to post or Q often as often my 2nd morning of the week goes to speed work at Swift. The Silverlining of PT mandated “low intensity” running this quarter is my availability to step in when Lorax went down. I really need to find a way to make Bagpipe a feature of my routine from time to time even when I don’t have medically induced intervalitis.
-The PAX (well the 5 I could hear) grumbled mightily about the addition of weight to the workout. This just means gear needs to be used more frequently (check out Proving Ground or Swole/Meathead/Olympus boys, worth the trip). Body weight is fantastic, but we need to find more opportunities to use weight to create well rounded strength. Hopefully the sore shoulders and quads this afternoon will remind the PAX of this.
-YHC hit a 30″ box jump for the first time in YEARS this morning. Adding plyometrics back into my routine is starting to pay off and it felt good. Getting out of our boxes and creating discomfort yields results. Several other PAX also hit 30″, no small feat for white men who can’t jump.
-Frehly’s started out the morning with lots of jokes (hence the burpees in COP) but was quickly quieted. The only thing I like more than mumble-chatter is silencing it with a brutal workout. Unfortunately the circuit failed to have the same effect on his flatulence, perhaps we’ve found the real reason for the drop-off in PAX numbers at the ‘pipe
-Bagpipers were ~1 minute late to COT and our Swift brethren were already on to Name-o-Rama when we pulled up. YHC promptly Shanghaid the proceedings and forced a re-start which received no small amount of mumble chatter. “pretty sure we know how many of us there are.” “This again?” Tough crowd, but appreciated them humoring me. To me, COT is such a huge symbol of what this F3 thing is all about. No matter our size, our speed, our workout of choice, we come together at the end of our suffering and acknowledge those who struggle beside us. Not only do we acknowledge their physical struggle in the gloom, but we stand with them as they grapple with life as well. YHC knows the men of F3 because of COT, and the shield lock it emulates and reinforces.
-Thanks to Cooter and Cable-Guy for tolerating the circus on their watch, and thanks to PAX for hanging with me. It is always an honor to lead in the gloom, hopefully my lead today was worthy of that honor.
SYITG
-Flipper
Announcements:
-The return of Crane Relay (August? not remembering the date but keep your eyes peeled for announcements). This is such a great race, even Tagalong breaks out the running shoes.
-Last week to donate lightly used running/athletic shoes as we support our FIA sisters effort. Bring them to a site this week and the Site Qs will get them to the appropriate party. Or ping me and I’ll meet you and get them to Cheese Curd
-Functional Strength Challenge this coming Saturday, 0700 at Olde Providence. Deadlift, Snatch and Pull-Ups max reps for time (got it right that time Frehly’s!)
-Runs & Guns, a running focused strength workout launched this past Monday and will run all summer. 0530 (0515 pre-run) at Calvary Church (Anvil launch point).
Nineteen Pax made the 5:30 AM tee time this morning at Bushwood. After a little over two months into my journey of becoming addicted to F3, it was time for my first Q. I spent about an hour last night strenuously deliberating about the workout for my first Q trying to channel my inner Goldilocks (looking for that “just right” workout for the crew). I knew I had dialed in at least a decent VQ when nineteen Peter McNeelys emerged during our opening Thang – expressing their fear of little old Mike Tyson. Nobody got knocked out by Mike Tyson(s) in this match though so no harm done.
WARMUP
While the Mashers got going on their workout, the rest of the Pax started with a shorter Mosey around the front of the site to the large parking lot for some warmup consisting of SSH, Imperial Walkers, Potato Pickers, Merkins, and Calf Stretches.
THANG
From there we Moseyed to Turkey Hunt Ct. for two laps of alternating exercises. The first lap we did exercises at every other mailbox, alternating between 10 Merkins and 10 Speedskaters. Your VQ misjudged the number of mailboxes so the first lap was far too easy. While Long Haul led some Mary while the Six came in, yours truly modified the slated plan for lap two to make it at least a little bit harder. For lap two down Turkey Hunt Ct. we did exercises at every mailbox, alternating between Mike Tysons and Big Boys. Immediately upon calling out the name of Mike Tyson, the Peter McNeellys emerged with complaints. Your VQ smiled with delight. Everyone crushed lap two so at the end Peter took down Iron Mike in this rematch. After that second lap we caught our breath then Moseyed back to campus back into the big parking lot. The Pax partnered up and grabbed one lifting rock per group of two. We then did a 15 minute AMRAP – one partner ran a lap around the big parking lot while the other did as many reps as possible of the set exercise for that lap until his partner returned and fetched the team’s baton (aka rock). The exercises with the rock were Curls, Overhead Tri Extensions, Lying Chest Presses, Squats, and American Hammers. We had a couple of minutes left after everyone had gotten through all of the exercises so we did another round of curls then dumped the rocks back in the pile. We Moseyed back to the CoT for three minutes of Mary before 6:15 arrived which consisted of Shoulder Taps and LBCs.
After Count-O-Rama and Name-O-Rama, our FNG shuffled his pink shoes to center stage to tell us a bit about himself. Our FNG was Ty Allison, a friend and neighbor of TanyaTine and Noonan In Canterfield. Not only did he crush his first F3 workout, in a prior life he crushed the spirits of ACC soccer opponents by leading the conference in yellow cards for four straight years. He was aptly given the name of Zidane – as in Zinedine Zidane – the former French World Cup star that knocked a grown man down on the pitch via a headbutt directly to the chest. Welcome Zidane!
Announcements….
15 strong at Watchtower after Penalty Box ditched us to see which statement made last night in the Playhouse was going to be a lie:
DCCS: Recommended headlamps. YHC grabbed his phone. Mumbling disclaimer about PAX’s health
WARMUP: The usual mixed in with 2 new-ish ones
THANG: Mosey to neighborhood entrance on right
THANG 2: Partner/Team Mini-Murph
THANG 3: Wall Webb
THANG 4: Lightpole sprints
CLOSE with Mary and 1 minute of Have a Nice Day
COT:
SUMMARY:
Six men circled up at Calvary this past Saturday for their weekly does of Olympus. The weather was in the 40s as Spring takes one last gasp before succumbing to the heat and humidity of summer.
After a quick disclaimer, we warmed up with the usual fare of swings, SSH, windmills, and prying squats.
Main Thang:
Announcements:
Moleskine:
DICCS were given (Disclaimer, Cell phone, CPR, Safety)
Warmup
Quick mosey down and around one of the large grassy areas and circle up.
The Thang
Mosey across the parking lot to the back side trail to the first sign.
Mosey to next sign, and build on the previous.
Mosey to next sign, build on previous with
Mosey to rock pile, again build on previous with
Grab a rock, rifle carry about 3/4 to the flag pole to the top of the hill.
Drop your rock, run to bottom of hill for
Run back up hill for:
Asked the group to wait on the 6 before starting each round (AKA wait on YHC)
Rinse, Repeat 5x decreasing burpees by 2 each round (10,8,6,4,2)
Mosey down the hill a little more to the park benches.
2 rounds of
Return rocks (without a rifle carry) and head back to COT.
Moleskin
Given this was my VQ I didn’t really know what I would remember what I would forget, or would I be able to figure it out on the fly if my plan went south. Considered for .005 seconds to write my plan down on a wenkie and not go by memory, but what’s the fun in that? Cheatsheets are for fantasy football and IP subnetting anyway.
Couple PAX had the time mixed up as we changed the start time to noon this week.
Probably should have removed the only 2 NSFW songs on my “Move” playlist. Of course they played in succession and at close to max volume on my 2.0s BT speaker. Next time, its back to country and rock like I should have in the first place.
Went over by a few minutes despite Bottlecaps friendly reminder to keep track of the time.
Thanks to everyone who came out for my VQ. Nice to have it out of the way.
You would think YHC would be able to effectively execute a plan which had been months in the making… but you would be wrong. Between poorly times alarm, out of sync morning “rituals” and defective technology, I was ~20 minutes late arriving at Calvary this morning. This meant no pre-run, hasty set up, and a flustered disposition as the premier episode of Runs and Guns kicked off this morning at 0530. Three PAX pre-ran and pulled in around 0531 to join YHC, Retread and Goonie, and so we were off!
THE THANG:
Mosey to avenue of trees for a brief on the warmup. Progress from mosey to all-out as you run up the avenue, make a right and recovery mosey around to the last lot and then back to the start. Repeated 3X to get the legs good and warm.
Mosey back to the truck for mobility work:
-Runners Lunge both sides
-Front Fold
-Front Fold Squat to Stand (hands under toes)
-Side Lunge into Hamstring stretch both sides
-Inchworm Crawl
-Knee To Elbow Bear Crawl
-Alligator Crawl
At this point we pivoted to weighted circuit where 1 PAX was the on the box for 15 well-executed box jumps while the other PAX rotated stations for 5 reps each of:
-Deadlift (120, 80 or 60 lbs sandbags)
-Front squat or shoulder squat (80 or 60)
-Overhead Weighted Lunge (40 lbs)
-Squat to Slam (40# slam ball)
-Pistol Squats (70# in Kbs)
Kept rotating stations while PAX hit their 15 reps on the box until everyone had a set and finished with “Depth Charge” Broad Jumps in rotation.
Ye Ole Moleskine:
Thanks to the 5 PAX who came out and made this morning’s launch a successful one. YHC has spent no small amount of time preparing to bring this format to life and then an equal time wondering if it would be a success. I guess time will tell, measured by whether or not the PAX return. Admittedly this isn’t your standard boot camp, and asks soccer armed runners (in some cases) to do movements with weight with which may be new, so today’s pacing was on the slow side. As familiarity builds, the workouts will get more intense. It is YHC’s hope this workout will not only serve to help the PAX build the strength to run faster by the end of the summer, but also equip them with a new set of tools to help in their own acceleration away from the gloom. Like I said, time will tell..
Next week we’ll take a look at more core and upper body focused movements, with a similar format to this week.
Onward!
-Flipper