Chastain wants credit for the workouts that Chastain does. No backblast = no credit. So Chastain writes the backblast.
The Boondocks is allegedly a bootcamp workout at Porter Ridge but this day was very gear-ish. Medicine ball and a firehose. Oh yeah, and 0.55 miles according to my watch. Great workout and I’m not complaining, other than it didn’t help me hit my mileage goal for the week.
So lots of stuff was done. Throwing the medicine ball. Slamming the medicine ball. Breaking the medicine ball. Oh yeah, and tugging at the hose. Uh, the firehose. No, I don’t think that’s a pet name.
Welcome to FNG Timothy, now known as Holyfield. Had part of his ear ripped off while playing goalie in a soccer league in his younger years. Can’t tell now, though, as plastic surgery is a wonderful thing. Still gets the name, though.
That should be enough talking to qualify as a legit backblast.
I pulled into Calvary at about 6:59 on Saturday and found 3 pax waiting for me. Ickey and Frehley’s were out of their cars and ready to rock. Hoover was busy strapping on his boot. We got our gear ready and Hoover unloaded his cooler, which doubles as a seat.
After a brief disclaimer (only veterans in attendance), we got warmed up with the usual SSH, IW, Windmill combo. We mixed in a prying squat and maybe some swings, too. Then, we got down to business.
Done. Since Hoover had the cooler, the RockZero pax and Cheese Curd joined us for COT.
Announcements:
Moleskine:
Thank you to Honeycomb for helping me plan my first Q at the Homecoming site. Six strong PAX took on the Weddington Middle School/Elementary School campus with bravado. I had a morning planned so that we would mix it up with running, rocks, pain stations, even a trail run. We circled up at the Middle School parking lot – COT – for the disclaimers. DICCS given.
The Warm Up – Mosey from Middle School parking lot to side parking lot for Toe Taps (curb step-up’s) along the curb to loosen up the legs. Mosey to the bus lot behind the Middle School and circle up. Warm up exercises consisted of:
The Thang – After warm up, our first challenge started with 5 lights to which we alternated between 10 Hand Release Merkins and 10 WWII Sit-Up’s (Also called Big Boy Sit-Up’s). This was headed towards 12 Mile Creek Rd. so loop back around to the six when you finish. We carefully crossed 12 Mile Creek Rd. (trying to make sure Blue Screen didn’t get hurt) and the next pain station was more lights! Five lights at the entrance of the Elementary School started us on: 20 Carolina (North Carolina) Dry Docks and 20 Mountain Climbers, alternating between the two exercises. Flutter till the six gets finished. Mosey to the Elementary School parking lot and line up for suicides. Starting line do 10 Plank Jacks. Run to second line and do 10 Jump Squats. Run back to start for CDD’s, up will be every two lines – six lines in total for the suicides. In the large part of the paring lot we set up for a Starfish…HOLD THE PHONE…we need to make this more interesting. Go grab a lifting rock! (there were some that needed to return their rock) You will keep your rock with you the whole time! Starfish (with rock) consisted of 5 Burpees in the middle each time. Four corners were Curls, Overhead Press, Triceps Extension, Bench (on Back) Press – I don’t know the correct name for that one. Rinse and repeat 3 times. Found a small corridor that had plenty of benches so we did a quick mosey over for Dips and Step-Up’s. 20 Dips and 20 Step-up’s – rinse and repeat 3 times. Another mosey brought us to our trail run (I had never been on this trail so I hope Chicken Little knows where he is going). We had one stop in the trail for some Bobby Hurley’s to collect the PAX (OK me!). Finish run and mosey to entrance of the Elementary School for the final pain station. Partner up! 200 LBC’s as a team – Mike Tysons as a team – we said 100 but we were running out of time, do two sets. Donkey Kicks as a team till we got down to two minutes left. Mosey back to COT.
The Moleskin– Thank you all for getting out of bed (No fartsacking!) today and aiding me through my first Q at Homecoming. I have done some workouts here, but not enough. I must admit, I required the assistance of Honeycomb to help me create my masterpiece. There is a ton of things to do on this campus, so it was fun putting this together and sharing it with the five of you. I am very thankful and proud that I was able to lead this great bunch of guys today!
Announcements – Need help today at 8:30 am with Christ’s Closet. Too late for that one! The Sit Q’s still need help with filling spots. Please step up and contact your Site Q’s to see how you can step up and LEAD!
Prayer and Family Photo – A special prayer request was made by myself for my sister in-law Pat Holman who died last Wednesday from gastro complications. Our thoughts and prayers go out to my Brother John as he goes through these difficult times.
YHC rolled in to The Soon To Be Woody’s So We’re Told parking lot for another episode of The Brave. A solid Friday morning crew of seven rolled out of the parking lot at 0530 for a mashup of recycled Q’s YHC has put on before. It wasn’t a surprise to anyone when we started headed to YHC’s favorite feature of AO’s in this area – The Murderhorn.
The Thing
Moleskin
COT and Announcements
Awesome job out there guys. There were a few times that I was in six position thinking, damn these are some bad asses. Keep up the good work.
Brexit
11 pax made the smart decision to post at Centurion this morning, after a proper disclaimer that would’ve been Mermaid approve had he made it to the workout, off we went first stop on our adventure was the Fish Third Bank lot for cop.
Cop:
Imperial Walker x 15 in cadence
Low Slow Squat X 15 in cadence
Mountain Climbers X 15 in cadence
Following this mosey towards the complex on the intersection for the intersection of Carmel and 51 for the main event.
The Thang:
Split into teams of four PAX each. Two stations, one on the walkway upstairs, another in the lot. PAX 1 does merkins in the parking lot, PAX 2 runs to the close stairs and runs up them, and around to where PAX 3 is doing jump squats. PAX 3 & 4 runs to the lot and commences merkins while PAX 1 runs up stairs to relieve PAX 2 and do jump squats… repeat 3 times. Followed by a 10 count
Round 2:
Head back to the lot for a second set of the grinder using a mary rotation of LBCs, H2H and Box Cutters X10 in the lot, then upstairs we did burpees, then flapjack repeat 3 times. Followed by another headcount
Next we went and grabbed some wall and did Peoples chair starting at 25 air presses repeated this 3 times and worked our way up to 75 air presses. From there we began moseying back to launch, upon this YHC realized we still had time to spare and came up with another terrible idea.
From there we did two rounds of sucides from the end of the lot closest to McDonalds each round 3 times. At the buildings closest to Planet Fitness round 1 we did 10 merkins each time we got there, second round we did 5 squats. From there moseyed back to launch for quick Mary.
Mary:
Dolly
Rosalita
Box Cutter
Snowflake with the strong takeout at the end of the workout. Mileage ranged from 1.5 all the way to 2.6
Done
Moleskin:
Strong work today by the pax, I got this terrible idea from Flipper when he Q’d at Centurion in 2020 but added my own diabolical twists to make it more interesting. Thought it would be nice to show that YHC can lead a bootcamp and not have close to 3 miles of running(yes that is possible). Strong work by everyone today no shocker that Point Break and Sable were out in front just about the entire workout. This q was a long overdue makeup one back when Margo was still a Centurion Site Q I owed him for taking a Fast Twitch Q, unfortunately being on IR pushed this back awhile. Either way it was good to come out and post at Centurion, I don’t normally post there but its a terrific AO with tons of options to chose from. Sable almost gave me the idea to have us run to the neighborhood of site q’s Pre School and Mermaid both of which weren’t present. Pre School adapting to having another 2.0 I figured understandable excuse Mermaid found out that he had overslept his alarm not as much of an excuse.
Announcements:
-Metro is doing a GORUCK this summer see slack for details.
-Keep an eye on the slack channel for a revival of Crane Relay likely happening this summer. Thank you to both Mermaid and Pre School for inviting me to Q at Centurion, always happy to come back and lead anytime. Figured third time is the charm and if I expect Fast Twitch to do backblasts then have to post a Centurion backblast as this site has a tradition of almost always having a backblast posted.
Benny out
Wolverine on Q….modification of typical Swarm workout because of WTF the next day.
Gents, mark your calendars. The HDHH is back. Starting this month on Wednesday, May 19th, Area 51 is kicking off the HDHH summer tour.
It’s no secret, YHC likes to drink beer as much as the next three legged dog in a tuna factory. YHC is a little like that Sam critter from the moldy colored-breakfast food book for children, Green Eggs and Ham. In that beer can be drank here or there, beer can be drank anywhere. Fun fact, YHC has consumed beer on just about every nautical vessel known to man. The fact that most of those vessels were not in the water at the time of said consumption doesn’t need to be mentioned, but it’s not like the people at the Guinness Book of World Records will ever know. Despite numerous attempts by YHC, they just refuse to recognize the fortisitude required to achieve these monumental successes of the human spirit.
But, you may ask, what does all this have to do with the aforementioned HDHH tour? Glad you asked.
Just like those washed up card carrying AARP members of the 80’s rock band Poison, Motley Crue, Joan Jett and the Blackhearts, and/or Def Leppard we’re going on a tour this summer. No tour bus, the M won’t let YHC have the family wagon. No hot chicks on motorcycles, surprisingly none of them would return YHC’s calls. And we’re really not crossing state lines here, so maybe less of a tour and more of a jaunt around South Charlotte.
First stop on this tour, Seaboard. Located in the heart of Stumptown, AKA Matthews, AKA that spot between Charlotte and Mint Hill that doesn’t want to be Charlotte but also does want to be Mint Hill. Park nearby in the Sparta AO parking lot and join us at 5:30 PM or 1730 for you military types. Outdoor seating is available.
Have you got a request for the next stop on the HDHH tour? Sound off in the comments below.
#SYITHDHH
HEADLINE: 6 PAX skipped out of work cleared their schedules on a Friday
WHERE: Dogwood Park in Wesley Chapel (side note: A great AO for those who haven’t visited)
WHEN: 12:30-1:00PM (yes . . . PM stands for Post Morning)
WHY: Waxhaw’s first afternoon workout in order to not let lazy PAX have an excuse to fartsack all day get more FNGs and Kotters into the mix
HOW: Since it’s only 30 minutes, we got right into it with a quick trail mosey to other side of pond
COT: May is Mental Health Awareness month
Let’s PLANT, GROW, and SERVE . . . there are LOTS of men in our path that need Fitness, Fellowship, and Faith. Be bold and courageous to tap guys on the shoulder who need it.
17 PAX including a FNG gathered in a well-lit parking lot of Five Stones Church for the latest edition of Diesel. Chastain, Mayhem, and Spitz helped me drag a bunch of gear up to the launch site (most of which we never used) and after staring at the pile of gear for a few minutes, I finally figured out what to do. After a proper disclaimer we were off for:
COT: SSHx10 , 5 merkins OYO, LSS x 10, 5 merkins OYO
THE THANG:
Round 1: 11s. Grab a cinder block and line up at the curb facing the parking lot for curls and shoulder press. Perform 1 curl with the cinder block by the curb, then walk to the white line about 25 yards into the parting lot with the cinder block and perform 10 shoulder presses. Return and do 2 curls and walk across parking lot and do 9 shoulder presses and so on. Plank waiting on the 6 and a few random Mary to end the round.
Round 2: 21s (curls): Grab coupons (bricks or dumbbells) for arm work. 7 reps half way up, 7 reps the other half up, and 7 full curls. This did not work. Bricks/dumbbells were to light for the Diesel faithful. Walk over the the rock pile near the gravel lot, find a lifting rock, and circle up. Tricep extension 15x at cadence count. Shoulder press 15x at cadence count. Curls 15x at cadence count. Then finish off with a 15x Triple Lindy (curl, press, tricep extension is 1 rep).
Round 3: Time to work on the legs. Return to launch site and using the cinder block for split leg squats 15x in cadence count each leg. Then 15 x squats (with or without cinder block or weights), and 15x Bobby Hurleys (without weights). Rinse and repeat 3 times.
Finish up with random PAX calling Mary. Chastain (American Hammer), Chicken Little (flutter), Jingles (protractor), Penalty Box (Rosalita). Mayhem (Os), and Bratwurst (J-Lo)
MOLESKIN:
Happy Birthday Mayhem, welcome to the 50 club!
This morning culminated a weeks worth of Qs. After WTF (or any race) I take a recovery week, i.e. no running. I feared the fartsack. The only way to prevent sleeping in was to step up and Q. On Monday-MASH, Tuesday-Morning Woods, Wednesday-site Q duties at Prickle and Goo, Thursday-The Floater, and today Diesel.
This was the first time in my 6 year F3 journey that I Q’d a gear workout. It was only my 2nd time attending one. The 11s with the cinder block is something I stole from Lobsta Roll/Alf who made me do something similar at The Matrix. But they made me run across a soccer field and do different exercises with the cinder block. I commandeered the split-leg squat idea from Champagne. One Friday morning at Centurion we devoted almost the entire workout to legs using a set of benches at Charlotte Catholic. Using a rock to do arm exercises is a common as it gets in F3.
I provide this information to encourage those who are nervous about leading a workout to step up and serve. None of what I did today or this week as a Q was new or unique. I have no idea if it was effective. Some of it was probably an epic fail. But all that is asked of me is to step up and serve.
So here is the challenge: If you have not Q’d or have not Q’d in a while, step up and serve. Reach out to a site Q and offer to take a day. Don’t wait for them to ask you.
If you are not sure how to Q, ping me on Slack or GroupMe and I will talk/walk you through your weinke. That is not a new idea either, ask Outback, who took pity on a guy who was new to F3 and taught him the finer points of a parking deck Q.
Waxhaw is a great region (I have now been a part of 3 F3 Regions) and it is growing fast. That means new sites will have to be created from crowded ones or started in new places. As a result, we will need more Qs and more leaders. We cannot rely on the same guys. But that is what F3 is about. We don’t sit on the sideline and consume, we step up and serve.
When will you?