Fine group of men gathered this morning on a fine spring morning. I was excited and was ready to go. Confirmed with Ricky Bobby if I was the Q and he said yes. Let’s GO.
DICCS given.
Mosey to the Bus lot.
20 x SSH
20 x Imperial Squats
10 x Moroccan night club
Stretches.
Thang:
Now everyone is geared up and ready for the main event.
Start with 12 Merkins then run to next light pole and do 12 BigBoi sit-ups. Come back to the start and do 12 Merkins, run to 2nd light pole and repeat.
Mosey to back of the school. Grab and wall and 50 air pushups. 10 Mike Tysons then run around the track stopping at far end to do 10 jump squats. Hop to the stairs from the near end of the track. Repeat 3 times. Still had 10 mins left. Next is an added bonus for being fast this morning.
Mosey to parking lot. Start with 10 burpees and reduce by 2. In between run to other the end of parking lot and back, Repeat 5 times. It’s time to go back to COT. End with 10 box cutters.
Moleskin:
Awesome group of men this morning. Everyone pushed hard. The support was awesome. Thanks for appreciation Glidah. F3 has been the best thing that happened to me last year. Not only the workout, but also the fellowship. Open Door and Sanctuary has played a great part in my life. Thank you Posse for EHing me during the blood drive last July. There is a blood drive around the corner (June 19th). Sign up. You might find another FNG there.
Welcome FNG Tim (Mute)
Announcements:
10 PAX emerged from the gloom for YHC’s 2nd Q. To say I was prepared was an understatement but we put something together that would cover the three food groups — legs, core and upper body. Gratitude and disclaimer given, we launched our way from the Gloom to the Doom!
Warm up – Jerry World arrived just as we were settling in to make our group 11. He was working on yet another post-draft trade to a division rival to help them lose earlier in the season so us Cowboy fans don’t have to worry about false hope. Side-bar — Dak Prescott cannot block, run the ball and catch the ball at the same time. Get us some better protection please!!!
Anyway — warm up of SSH, IW, Hillbilly and Big Arm circles (need to work on the Q Pivot to avoid dizziness).
The Thang –
“4” Corners – Mosey to the medical corner for some “4” corner work featuring 25 reps of Squats, 25 Bonnie Blair’s, 25 Bobby Hurley’s, 25 Sister Mary Catherine’s and 25 Lunges. Wait a minute, that’s five exercises! Only the late great Dean Smith can make five positions work in four corners. Let’s reset the PAX, cut Bobby Hurley and go a second round — Squats, Sister Mary Catherine’s, Bonnie Blair’s and Lunges. One Star called marry while we waited on the six. 2nd round completed successfully, PAX confusion reduced and we mosey to the back of Target.
“LBC Ladder Match” – Start with 5 LBCs at the first street light and add 5 more LBC to the count at each light while travelling travelling through the gloom. One stipulation, at least one bear crawl AND one crab walk must be done between a set of lights. Lot’s of inaudible mumble chatter due to my heavy breathing indicated the task was challenging. Circled up and waited for the six in the parking lot with more LBCs. Anonymous quote – “what are we doing here 65 more LBCs?” Yep — followed my a Mosey to the Doom.
“Merkins of Doom” – Circled up for Moroccan Night Club, Little Arm Circles and Windmills to warm the shoulders. 3 reps of each Merkin variation called by each PAX. Only stipulations provided were no repeats and one round of Seal Merkins not called by YHC. Teddy lead off with Diamond Merkins to set the tone followed by One Star’s call for Star Merkins (wide are and wide feet)…Tonyatine’s Criss-Cross Merkins (now known as OMG Merkins) blew out any remaining arm strength but Sweetwater brought us back on task with Regular Merkins (so refreshing and soothing!) and re-established mental focus. Left Arm Forward Merkins (Jerry World)…Right Arm Forward Merkins (Noonan)…Right Leg Up Merkins (Mic Check)…Hand Release Merkins (Patent Pending- who almost ran out of ideas)…Carolina Dry Docks (Loogie)…Wide Arm Merkins (Point Break) completed the circle of 30 reps! Leaving YHC to call the last round of SEAL MERKINS with a tacked on 2-rep penalty to raise our total to 35. Thoroughly impressed and gassed, we took the long Mosey back to launch to sluff off some time and recover.
…But still arrived a minute early according to Point Break’s time check so we dropped and held a plank to see the round through.
Moleskin:
This was my 2nd Q and despite zero prep time compared to my VQ this felt comfortable and relaxed. That confidence comes from F3 and knowing we are all there for each other. The shame of the fartsack is a real thing, but the real pull to get out into gloom is knowing that one will be out ready to lead all who show up. The biggest fear of a Q is not knowing who, if any, will show up — so we pay it forward by getting out of the fartsack to go stand beside the one. Thank you for showing up and following YHC through the Gloom and Into the Doom.
Announcements:
Future blood drive, The Maul needs Qs, Wingman still recovering, too many new AOs to list but go check them out, we need a shovel flag building party.
Take out:
Trickle
YHC got to Q my first multi state workout this morning. I’m not sure how many AOs include a state line but The Bottom Line offers some fun possibilities.
I rolled up to the clubhouse at about 5:27 and found 7 pax waiting for me in the parking lot with only 2 cars in it. Must have been a big clowncar.
I couldn’t find my usual reflective belt so I used an old one from my trunk. I ran about 10 steps and the belt flew off because it was broken. I guess thats why its the old belt.
5:30 hit, give disclaimer and we’re off towards the front of the neighborhood.
Mosey to the intersection of Bridgehampton Clubhouse and Ardrey Kell for a quick warmup.
IW x 15
Windmills x 10
Run to highway 521 stopping at each tree for alternating 5 squats, 5 carolina dry docks.
Turn around at HW 521 and go to the other side of the street, lunge walk from 1st tree to 2nd tree, do one burpee, jog to the next tree, repeat all the way back to Bridgehampton Clubhouse.
Triple Nickel on the hill: 5 burpees at the bottom, 5 jump squats at the top.
Mosey back to the launch for about 2 mins of Mary.
COT
Moleskine:
8 pax in 3 cars. That has to be a record. A couple guys ran in but Brexit’s care must have been pretty stinky at 0630A.
Toro works in landscaping and some pax were asking him to remove some of the neighborhoods trees during our time on Ardrey Kell.
Our FNG was wearing a Boston Beer Company(Ie. Sam Adams) t shirt during the workout so we decided to name him after the competitor brewery, Harpoon.
Some of these Bridgehampton pax have been been out a few times and are getting ready to Q….
Announcements: Keep EHing pax. Expecially those who live in Bridgehampton.
Showgirl was the QIC but called in sick. April 1 Q Challenge was in jeopardy. 15 minutes to go, Nails stepped in and got a quick tour of the AO. Time to start. Exercises done. Loops around the front lot. Donkey Kicks on the side wall. A dark run through the woods for some partner work. I don’t remember the rest. I just want my credit you lazy bums.
International Star Wars Day had very little appeal for this group…more on that later. I bet SweatWater got more response from his Bagpipe Q on 4/20. I’ve been away for some time, only a month, so I pretty pumped to lead my first day back. Bagpipe faithful never disappoint and 11 guys rolled in. Wrote and memorized my weinke yesterday. I always try not to make it easy, hopefully I held up my end. I was gassed a few times myself, mostly because I’ve been away I guess.
The Thang:
Disclaimer
Mosey – Out past Einstein down Conlan, cross Brixham, past Courtyard and LochNess, to grassy area…wet grassy area.
COP
– Imperial walker x 20 in cadence
– LSS with jump x 20 in cadence
– Merkins x10 on my up
– Plank – 6 inches (yes down in the wet grass)
– American hammer x 20 in cadence
– Recover
One lap around pond (LochNess)
– At each porch (x2)
– Derkins x10
– Dips x20
– On wall knee raises x15
– Plank for 6 – back at start
Mosey to trail – right side
– Split into two groups
– Group 1 – 10x Dips / 10x Merkins
– X3 – nope, X2 nope, x 1 1/2
– Group 2 – 10x pullups / 10x Squats
– X 1 1/2 rounds
– Flip Flop – everyone got in 30 of each exercise – close enough
Mosey up trail to Ball Corp Pl – straight across
– Through parking lot
– Circle up for Star Wars trivia
– Yes/no – 5 squats / 5 burpees
– X 6-8
Mosey around the pond #2
Mosey back out to Ball Corp – turn right by pond
– Circle up for mary – (4 various called; rosalita, box cutters, etc)
– Mosey around pond #3
Mosey straight across through Sara’s Y to cut the corner, left on Brixham, Rt on Ball Medical
Check time
Enough to catch the 4th pond behind Tony’s Pizza. Loop x1.
Wall ups beside Tony’s – well a few of us got one in
Head back to start
Done
Moleskin:
I thought the Star Wars trivia would be a fun way to interact with the group – possibly it’s too damn early for trivia, and a little of me screwing up the questions. I was working from memory – most of these guys were not. LOL
May the Fourth be With You!
– Fredo
Diccs given, let’s mosey …
LRC rolls in early, they all get out of the car ready to go, like going to kick our butts … Smithers and his tattoos are a little intimidating. Easy button and I were outnumbered until Sugar Daddy jumps out of no where, at least now its 3 on 3.
My legs still smoked from WTF needed a recovery run, so we ran an “interval recovery workout” with strides to finish. After the opening mosey, we performed Bratwurst style runner stretches. Then we ran mile repeats (4 in all) starting slow and building speed each time. Ended with 100 meter strides (5) and short mosey back to COT. Everyone worked hard this morning. Some got 6 miles. I appreciated the support.
We talked about everything from Little Dickey, Outerbanks, Ghosted’s recruitment for Q’s at Pursuit, the public outrage over death of the bot, Chicken Little’s recovery, WTF, and Kid Rocks mobile party trailer with beer tap, big screen TV and Weber grill. And most importantly, LRC’s upcoming attendance/support of Pursuit:)
Announcements: Off the Chain (MTB) wed night and the Murph on Memorial day.
I took us out.
Diccs!
2 laps around circle then Into Warmup
On gym side of campus!
18 SSH in cadence, 18 Mountain Climbers,
27 Merkins, 18 LSS in Cadence!
The Thang:
2 Man Teams selected, Partner 1 runs around circle and does 5 Mike Tyson’s mid way while partner 2 starts the exercises. Rotate upon finishing each lap! LBC’s till the 6 returns before next set.
100 Merkins as a team
100 Donkey Kicks
200 Air Presses
100 American Hammers
100 Dry Docks
200 Squats
100 Side Shuttle Hops
100 Bobby Hurleys
100 Freddie Mercuries
Moleskin:
It was an honor as usual to lead such a fine group of men! The Pax quickly found out we won’t be going far as we started the tunes with Round and Round (RATT). Good work today gents for a 45 min no break session. Highlight of the morning was Smuggler returning with 1 sleeve after a trip to the woods! Use your imagination 😂, He is halfway there to the traditional Bushwood attire!!
Announcements:
Keep a lookout for Blood Drives coming up.
And for my 70th Q, my brain is fried after an emotional weekend. Put together the Workout in about 10 minutes but I put about 30mins on the ending. Keep reading…
Big month, how will you impact your brothers around you?
DiCCS given. Let’s roll.
THE THANG
Mosey towards the high school, threw in some exercises while running. Butt kickers, high knees, karaoke.
Circle up in front of high school
1. 20 x SSH IC
2. 10 x Moroccan Night Clubs
3. Jimmy Dugan
4. Downward Dog
5. Upward Dog
6. Calf Stretch
7. Can Opener & Runners Pose
8. 10 x Merkins
Mosey to the grass hill. 10 x Squat Jumps at the top. 20 x Speedskaters at the bottom. Complete twice.
Mosey to drivers Ed lots. 7 lights. 1 burpee at first light. So on and so on.
To big parking lot for starfish. 10 x Big Boys in the middle. 10 of each. Merkins. Bomb jacks. V Ups. Dry Docks. Repeato.
Mosey to Rudy’s Poop Palace. Wall sits. Air press x Heel Lifts. Shadow Box x Toe Lifts
Mosey to back of the school for Lt. Dan. 1/2 round completed. Mosey to the front of the school for what I’m calling…
The Bernie Sanders! I think something like this already exists in the form of Feel The Burn which is running up hills backwards. As for this version, this is way different. The Bernie Sanders is when you ask the pax to “handout” a round of exercises. Get it?
We went around the horn asking a few guys to call an exercise on our 6. Success. Mosey back to COT with 3 mins to go…
Round 6 and 7 of Lt Dan. 30secs of Have a Nice Day while the feelings came back to our legs.
And fin…
MOLESKIN
I have never been more thankful of a little wind than the few breezes that came through this AM. It was hot The air was thick and my mind was all over the place. My anxiety/stress was tight in my chest and my breathing felt a bit restricted.
In COT I shared a story about a good friend of mine’s wife and her being diagnosed with stage 4/terminal cancer recently. His wife Betsy is a wonderful human and mother to two great kids, 4 & 6. Like many of us they felt pretty invincible in all things and then you get dealt some news like this to change all kinds of perspectives.
Since turning 40 this past December I had my first ever anxiety attack the morning after my birthday. The thought of death has always stressed me out and that morning surrounded by my family for the holidays the thought of being close to half way through life hit me like a ton of bricks. It honestly hadn’t ever really crossed my mind until that morning but since then I’m more aware than usual.
Started to research things I can do/read/take to reduce those feelings before headed to the doctor for a script. While talking with my outside F3 Shield Lock the mix of meditation and ashwagandha was mentioned. Taking the supplement has helped but I still got more head work to do. If you ever see my walk away from the group after a sprint up Bad Idea while ripping off my headband, that’s me talking to myself. Just the feeling I’m about to pass out while reaffirming that “I’m fine, relax”.
That overwhelming feeling was weighing heavy on my this morning. Completely out of breath during jump jacks just due to my brain on red alert. Pretty amazing what the body can handle and wild what the brain does just when you want it to quiet down a bit.
I share all of the above in case anyone else is feeling anxious. Everyone is going through a little something. Some don’t realize they are going through something but hopefully a little “sharing” from the brothers within help others feel more comfortable to share.
Lastly, May is Mental Health Awareness Month! Who will be the next to share a struggle? Does talking about it help you? Will talking about it help someone else? Let’s find out…
Thanks to Judge Smails for the 6th man and to Mad Dog for taking us out.
ANNOUNCEMENTS
• Memorial Day – The Murph Convergence. It’s not fun but its a small sacrifice honoring and thinking about soldiers who have made the ultimate sacrifice for our freedoms. Be there, you don’t want to miss this.
10 pax assembled on the finest pavement in CMS for this weeks edition of Swole. Reasonably disclaimed as the 0530 arrivals assembled their gear we did that F3 kettlebell thing:
Warmup
Neupert
Complexes
EZ Strength
Mary
Molskine:
Announcements