SOB WARS Episode 1: The Stone Chicken #CSAUP
A long time ago in a F3 region far, far away…
SOB WARS
Episode I – The Stone Chicken
This event, the first in a series of SOB #CSAUP’s pitting brother against brother, was designed to settle the long simmering feud between Stonehenge and da Vinci (with a little help from Chicken Run), and to coax PAX out of their comfort zones. Pax were instructed to wear red if they “identified” with da Vinci and blue for Stonehenge. Points were assigned to each PAX based on how many components of the #CSAUP they completed. The workout with the most points received the title of world’s greatest AO and was awarded possession of a brand new SOB artifact that captures the spirit of all things #CSAUP and will be utilized in future events. Here’s what went down.
Thang
- 0500: Launch from PetSmart Blakeney and run to Stonehenge (~5 mi), stopping periodically along the way for Mary to collect the six
- Leg 1 Route
- 0600: Join in the first 30 minutes of the normally scheduled Stonehenge bootcamp (Cul de Sac on Q, mostly)
- 0630: Run back to Blakeney (~4 mi), stopping periodically for Mary to collect the six
- Leg 2 Route
- 0730: Join in the last 30 minutes of the da Vinci bootcamp (Strange Brew on Q)
- Coffeeteria
Moleskin
Online chatter for this event was pretty weak, so YHC was worried we were headed for a repeat of South Mountain. Expectations were dropping by the day. But little did YHC know, tons of willing Pax were lurking in the shadows, ready to jump into the fray to help settle the score. At first it was looking really good for Stonehenge and really BAD for dV. Tagalong, Happy Meal, Wingman, Gruden and Tolkien were among the first wave of Pax to arrive, and every last one of them for team Stonehenge. It was nothing but blue shirts in every direction. Plus Tagalong’s beard. Was the 5:00 start time just too much to ask of the da Vinci regulars? Would Stonehenge, the OG, roll over da Vinci like a giant stale bagel?
Slowly but surely, the red tide started to come in. It started as a trickle with Midriff, Point Break and YHC. But then the numbers started to pile up. PJ. Brexit. Softie. HazMat. Doc. Chopper. They CAN wake up early on a Saturday! As we departed the PetSmart parking lot for the first leg of our journey it was looking pretty good for team dV. But none of us knew who would be waiting for us at the Stonehenge AO. Or who would be waiting when we returned to Blakeney. It was way too early to declare victory in this title fight.
On the way to Stonehenge we made a detour behind Community House Middle School and hopped on the Ballantyne District Park trails for a while. Because no route designed by YHC can ever be straightforward. At first War Eagle was confused until YHC explained that the thing we were running on was called a “trail” and the surface we were running on was called “dirt”. We mingled with some deer, who were non-committal about the whole Stonehenge vs da Vinci thing, and then exited at the Morrison Y and continued on our merry way. We stopped 4 times on the way for Mary to regroup, with Pax taking turns calling exercises.
Upon arriving at Stonehenge we were greeted by Cul de Sac, Mighty, Frehleys, Billy Goat and Market Timer, who looked like he had rolled out of bed at that very instant. These reinforcements could definitely help even the score, but how many would continue on, who would throw in the towel, and who would be waiting at Blakeney? It was still anyone’s game at that point. The only certainty was that Tagalong’s pickup bed was our de facto trash bin for empty water bottles. This was unspoken, and understood by all. After some quick hydration, Cul de Sac took the reigns for his 30 20 minute Q. After COP we did a circuit involving scaling a retaining wall, squats and merkins, followed by a relay race. Pax were divided into 2 teams of mostly blue Pax and 2 teams of mostly red Pax. Blue dominated. They won the battle, but would they win the war? With the Pax out of gas and Cul de Sac out of ideas, Might Mite took over for the last few minutes and called a bear crawl, merkin ladder. And just like that, it was time to head back to Blakeney. We said hello to C3PO, T1000 and Johnny5, and goodbye to PJ, Chopper, Tagalong and Happy Meal and ALL of the Stonehenge Pax that had greeted us upon arrival to the Stonehenge AO.
It quickly became clear by the sea of red that the remaining Pax were overwhelmingly team dV. Of the 19 of us at that point, only Wingman, Gruden and Tolkien remained from team Stonehenge. It would take a monumental showing of Stonehenge Pax at Blakeney to make up the point differential. Things were looking good for team dV. We headed back the way we came, stopping at The Brave/Snooze Button AO for Mary. At that point Right Turn, facing a do-or-die #CodeBrown situation decided his best option was to run home, which was closer than Blakeney. We continued on without him, detouring again onto the trails behind Morrison Y, this time in daylight and able to appreciate the natural beauty.
We arrived back at the dV AO at the corner of Blakeney Heath and Ardrey Kell simultaneously with our next Q, Strange Brew, and 3 others: Sweetwater, Olaf and Circuit City. This only added to team da Vinci’s lead. It was at that moment that victory for dV was guaranteed. There were no celebrations to be had, as we knew that after 2.5 hours of work we still had 30 minutes ahead of us. We said so long to Tolkien and Jerry World and headed to the “Lash Studio” shopping center on AK for Brew’s bootcamp. Brew led us through some partnered rock work and wall work, and then we Indian Ran back to Blakeney for some work on the fountain walls. Rousey came up lame during the Indian Run with some cramps but managed to pull himself together and finish.
At COT team da Vinci was declared the winner and awarded possession of a brand spanking new snow shovel flag with an American flag, a CSAUP flag and pink rhinestone letters on the handle spelling “CSAUPS FOREVER” and on the bottom shovel part spelling “F3”, “SOB” “A51” and “WXW”. Why a snow shovel? Because it is the most CSAUP thing we could think of. Snow hasn’t accumulated here in years. The snow shovel flag will make an appearance at CSAUPS in SCLT whenever possible. Look for it at WTF this Saturday! We’ll come up with a good way for another AO to “win” possession in the near future.
Those that completed the entire event ran about 12 miles. For several that is an all-time PR for mileage. Nice work, fellas. Congrats to Midriff on his 2nd CSAUP in as many weeks, with a third to come this weekend (WTF). He has been all in from day 1. What to say about Rousey? The words that come to mind are “boundless energy and enthusiasm”. What a great addition he has been to our region. It was great to host Prince from F3 Alamo (San Antonio). We hope you enjoyed it, Prince! It was also great to have Doc McStuffins out at an event for the first time in a long time. And of course he was the fastest guy out there. Super annoying. Right Turn, we hope you made it home without having to pull a Paper Jam on a sewer grate. It was awesome having Johnny5 and T1000 participate. Keep it up, men.
da Vinci Pax / points
- Midriff / 4
- Soft Pretzel / 4
- Tuck / 4
- Brexit / 4
- Doc McStuffins / 4
- Point Break / 4
- Kirby / 4
- Rousey / 4
- Jerry World / 3
- Paper Jam / 2
- Chopper / 2
- C3PO / 2
- Johnny5 / 2
- T1000 / 2
- Sweetwater / 1
- HazMat / 1
- Olaf / 1
- Circuit City / 1
18 Pax / 49 Points Total
Stonehenge Pax / points
- Wingman / 4
- Gruden / 4
- Tolkien / 3
- Happy Meal / 2
- Tagalong / 2
- Cul de Sac / 1
- Mighty Mite / 1
- Frehleys Comet / 1
- Billy Goat / 1
- Market Timer / 1
10 Pax / 20 Points Total
Neutral Pax / points
- War Eagle / 4
- Marvel / 4
- Prince (F3 Alamo) / 4
- Right Turn / 2
- Strange Brew / 1
5 Pax / 15 Points Total
A big thank you goes out to the planning team (YHC, War Eagle, Cooter2, Mighty Mite, Lex Luthor and Midriff) for helping refine a raw event idea from a #SSAMP (somewhat stupid and mostly pointless) into a true #CSAUP. Thanks to the bootcamp Q’s Cul de Sac and Strange Brew. Thank you to War Eagle and his M for providing the chicken sandwiches and coffee at the end. Thanks Wingy for the tent. Thank you to my M for making the beautiful CSAUP flag. And last but not least, thank you to all of you idiots that trusted us enough to show up and throw yourself into something challenging, different and dumb. You guys made this event what it was.
-TUCK
Show me your “Oh” Face
12 men decided to get their weekend started off at RockZero and may or may not have regretted it. With a virtual shovel flag planted firmly in our minds, a disclaimer was proclaimed, and after giving an extra 30 seconds for O’Tannenbaum to get out of his car, we were off for a full 60 minutes of pain. Here is what may or may not have occurred on the campus of Calvary Church:
Mosey around the parking a little longer than what most pax thought was a reasonable amount of time and circled up for an old school COP:
COP:
- SSH x 30
- 10 burpees OYO
- Imperial Walkers x 27
- 9 burpees OYO
- Low Slow Squat x 24
- 8 burpees OYO
- Mount Climbers x 21
- 7 burpees OYO
- Peter Parkers x 18
- 6 burpees OYO
- Parker Peters x 15
- 5 burpees OYO
- Romanian Dead Lifts x 12 (each leg)
- 4 burpees OYO
- Merkins x 9
- 3 burpees OYO
- Wide Arm Merkins x 6
- 2 burpees OYO
- Diamond Merkins x 3
- 1 burpee OYO
(If you are counting, that is 55 burpees within the COP…for those who participated ahem Geraldo)
Mosey over to the rock pile and grab a lifting rock. Some hesitation in my voice on my response as to what size rock to get as I knew it was going to be a lot of lifting and I’m not one to be overly aggressive. But we went with “lifting” and those who chose to be aggressive paid the price. Circle up in the small lot next to the rock pile for an Earth Week review of the 3 layers of the Earth: The Crust, The Mantle, The Core.
The Crust:
- Curls w/ rock x 20
- Overhead presses w/ rock x 20
- Triceps extension w/ rock x 20
- repeato for a total of 3 rounds
- take a run around the island
The Mantle:
- Squats w rock x 20
- Romanian Dead Lift w/ rock x 20 (10 each leg)
- Calf Raises w/ rock overhead x 20
- repeato for a total of 3 rounds
- take a run around the island
The Core:
- Rock merkins x 20 (rotate which hand is on rock)
- Flutter Press w/ rock x 20
- Extension sit up w/ rock x 20
- repeato for a total of 3 rounds
- take a run around the island
Take our friendly pieces of Earth back to their resting place and mosey over to the long parking lot along Hwy 51 for a modified Beast. Typical Beast is 6 exercises x 6 repetitions x 6 rounds. We lined up at the first island leaving 7 more islands to go visit, so we had to modify. 6 repetitions at the first 6 islands and then 6 burpees at the final island.
- round 1 – Merkins
- round 2 – Jump Squats
- round 3 – LBC
- round 4 – Carolina Dry Docks (Dry Humps according to BLC)
As we ran out of clock we had to cut the modified Beast short and head back to launch as the time read 0800. That was our story for the day and we’re sticking to it.
Ye Naked Moleskinith:
Ah the morning started out with the typical jabs at YHC about if I even know what a bootcamp is anymore and that this must be the easy day at RockZero. Being that I’ve been on IR my running is extremely limited, so I was forced to doing a strict bootcamp with minimal running. Hops would have been proud as we totaled less than 2.25 miles on the day. The jabs about being an easy day from Cheese Curd quickly went away when we realized we were doing a burpee ladder at the COP. A crowd pleaser as always. Lot of griping commenced. Lot of extra squats from Geraldo commenced as he apparently has a strict no burpee rule now. It is also known now that my squat pivot may be the best there ever was: quick, clean, staring into the eyes of the pax. There may or may not have been some miscounting here and there as my brain and body were already turning to mush.
Lot of gripes, grumbles, and modifications made during the rock use portion of the day. But the worst was both seeing and hearing Cheese Curd’s Oh Face. I don’t know what he was doing to that rock of his, but I suggest nobody ever use that one again. We learned way too much about the intimacies at the House of Curds. Really glad nobody brought a 2.o today. O’Tannebaum is looking to hire an assistant to do his repetition counting for him. Runstopper was so excited for merkins he started before I even finished explaining the rest of the exercises. Beetlejuice removed his hat for a moment revealing a big mop of hair under there that impressed many pax. Glad he made the move to a bootcamp today leaving High Tide in the parking lot all by himself with his gear and eventually just leaving and going home.
With the modified Beast, we added an additional 24 burpees to the count which came out to a daily total of 79. I was hoping for a nice round 100, but today wasn’t the day. We’ll save it for Memorial Day weekend. Mr. Magoo was showing off his speed between islands putting us all to shame. I was so thirsty on the final two rounds I could barely talk. Dominoes and beer the night before may not have been the best idea.
Solid work by everyone. Great group today and I was happy to be back at RockZero. I will try to start getting back more often. I get too wrapped up in the running sometimes because it’s my comfort zone, but I need to shake it up with more bootcamps. Thanks for sticking with me today fellas.
-Pro
Announcements:
- F3 GrowRuck is coming on August 6th – – if you’ve never done one, this is a great one to do. Lots of training opportunities for it. See Slack for details.
Hack A Thon
For those of you who may not know, there is a nasty bug going around that is not COVID 19 and is a wonderful stomach bug. Bread Bowl somehow contracted this noravirus and was losing his lunch from Monday to Wednesday. I was supposed to Q Watchtower on Tuesday but with Breadbowl being sick, Rudy and I flipped days to ensure we stayed away from the PAX with some nasty bug. Come to find out, the virus visited one of my employees this week as well as the Chastain household this past week. I was hoping to be able to get a good nights sleep but Swamp drew a 9:45 game last night in Rock Hill so we ended up getting home at midnight and it felt like a bad hangover when I woke up this morning, not to mention my shoulder being sore from the Covid shot. What to do when you feel terrible and your shoulder hurts, upper body day. Six Pax showed up along with 2 WTF trainers for some tennis arm work.
The Thang
Mosey out to the tennis court parking lot – Twinkle Toes and Carbload got into a Big D contest sprinting the quarter of a mile. The winner was tough to say as the rest of us actually moseyed.
- Side Straddle Hop X20
- Imperial Walkers X20
- Plank Jacks X20
- Maintain Climbers X 20
- Runners Stretch
Mosey to the adjacent parking lot for an excruciating 8 trees of pain
- Alternate 15 Mike Tysons and 15 Air Donkey Kicks
- The shoulders are on fire by around tree six with everyone trying to bear through the pain
- Everyone made it through but the mumble chatter was silent.
Mosey up the gravel road till be hit the rock pile by the playground.
- Hundreds for some fun
- 100 Curls, Squats and Triceps
- The kicker, after 25 reps run to the playground and perform 10 supines on random piece of equipment
- 300 Reps in total, 12 trips to the playground and 120 Supines
- Finish with some decline plank while we wait for the six. He couldn’t move fast enough with everyone’s shoulders burning
Grab the deck of cards and head to the pond for some Card-isides
- Pull a card, do the exercise and run to the first tree
- Repeat increasing the number of trees each round that you run to.
- We got to do some side squats, diamond merkins, lunges, calf raises, backward run, bear crawl, and plank jacks
- Twinkle was not getting a hard enough workout so he decided to add a burpee at each tree.
- Finish with a full lap around the pond
- Head back to COT – 3.3 miles in total for the journey
Closing: Each morning that I wake up for a work out, I read a chapter of the bible. It is a great way to start the day, learning, gaining wisdom and lets face it, we all are sitting for 10 minutes before we go to a workout. This morning was Proverbs 8, We get to be daily in his delight, rejoicing before him. Each day, we end with a prayer, rejoicing the workout is over but also rejoicing in the gift we have been given. Go forth, lead, be the light, and we all try to be better each day. I appreciate the PAX and miss the friendships when having to sit at home. Thank you for always being there to sharpen each other.
Announcements
WTF this next Saturday, May 1.
Convergence at Black Hawk for the sane who are not participating.
The Proving Ground Preblast
The Arsenal Proving Ground
WHERE: The Arsenal, Indian Land Elementary. 521 South, right on Doby’s Bridge, first left into the school parking lot.
WHEN: The last Thursday of every month at 0530, beginning this Thursday – 4/29/2021
WHAT: The Proving Ground is a gear workout that will allow PAX to really push themselves in a simple and flexible format.
PAX bring whatever gear they might have from their home, garage, workplace, neighbor’s yard, trainyard, boatyard, etc. Between some of Arsenal’s regulars we’ll have sandbags, rucks and ruck plates, plyo boxes, kettle bells, dumb bells, bars, and more. When the eagerly awaited return of Fire Hazard happens, we’ll be sure to have some whale parts to throw in the mix as well. If you have more and want to bring it, great! If you don’t but want to come, great! IT IS NOT NECESSARY TO BRING ANYTHING TO JOIN THE PROVING GROUND. We should be able to have more gear than PAX. The gear will be positioned in stations in the parking lot. A half mile warmup lap to get the blood flowing and add some Strava fuel. Turn on the good jams and start the workout.
THE THANG:
- PAX will rotate in an unorderly fashion between stations every minute for 5 minutes.
- At each station PAX will spend a minute using the gear at their station to do whatever exercise they see fit. A list of exercises can be provided for PAX with no imagination, like YHC.
- After 5 minutes and 5 stations PAX take a lap around the parking lot.
- Rinse and repeat until time.
The concept came from a recent Q by Atlas which received great feedback. Soft Pretzel came up with the idea to make it a regular thing for the AO and here we are. Looking forward to seeing you for some good 1st and 2nd F!
SYITG,
Brexit
Saturday’s are for….Coffeteria?
13 guys at Commitment – 10 for the bootcamp and 3 mother ruckers. 1 FNG so I attempted to scare him by offering to show him my DiCCS.
WARM UP
Mosey to the school, quick audible for a longer run and mosey around the cul de sac and then up to the school. Circle up for Jimmy Duggans to catch our breath.
Short mosey to the paved hill for 50 crawl bears on your own.
Mosey to the bus lot.
THE THANG
I asked J Woww the most important question he would be asked all day. So important that I got down on one knee to ask it but left him absolutely no context. “JWoww, mini or full?”. To my surprise, he answered mini. (I thought he was loose experienced enough to take a full one). Mini Murph it was. Partner up. Partners split 150 Merkins and 200 Squats (as opposed to the full of 200 Merkins and 300 squats) while one partner runs across the parking lot to do 10 pull ups. I somewhat stole this idea from JWoww on his last Q as he had us doing pull ups and I was sore for 3 days after.
Mosey to front of the school for “four corner” sprints. 50% run one straight away. 70% the next. All you got the 3rd, and walk/recovery jog the 4th. I told the group we would do this twice. I asked after the second one if anyone wanted to do it again. Both Popeye and Mad Dog wanted a third. After the third I asked if anyone wanted to do it again. Popeye decided he did so we did a 4th one. I asked again and the pax figured out a way to shut Popeye up.
Partner up groups of 3 for Grinder (learned that at Q school). Here’s what the three partners would do in rotation:
- Split 50 Turkish Get Ups, 100 Sister Mary Katherines (2 is 1), and 200 Speed Skaters (2 is 1).
- Runner
- Chest Press and Row round 1. Curls and triceps round 2. Keep alternating until we are done with the leg heavy reps.
Rocks up. 10 minutes left and I’m out of wienkie. 10 Aussie Burpees a minute for 5 minutes. Thank you Bottle cap who provided the timer.
Split up gazelles and Clydesdales for a race to the cul de sac. Clydesdales got a 3 “tree” lead. We needed every bit of it. Thanks to Popeye for some phenomenal offensive line blocking, we tied. So instead of one group doing burpees….we all did Mary. 20 Gas Pumpers followed by 20 LBC’s.
Less than a minute so all you got back to COT.
MOLESKIN
- Another great group at Commitment.
- Welcome Dead Head who gets his name by way of being a pilot for United (and your based out of Charlotte???). Paul was brought out by his neighbor bottle cap and gave it all he had today. I thought there was a couple almost melot spills, but he held it in. Great job on the last sprint.
- Tanyatine (Tonyatine?) out there expounding about the proper way to do speed skaters again. I think he is trying to make a move to get deputized by the form police.
- Bottle Cap wondering what was beneath all of Ghosted’s clothing today (weird). He suspected he was covering up a rock hard physic and he cant wait to see what Ghosted looks like in summer time clothing (again, weird). You will always be Steve to me Ghosted.
- Good to see Deep Dish finding ways to stay active and a part of the group even with his injuries. Great Job Turn Buckle and Jingles getting him out.
- Freon scared me at the end complaining about his heart beating. I was there and waiting with freshly brushed teeth in case he dropped. Good push on the final run and it was good getting to know you at Coffeteria.
- Speaking of Coffeteria, we had one of our larger showings today. I enjoy getting together with all three workouts afterwards and hearing how tough the other workouts were, how the week was, and having some deeper conversation. Who am I kidding, I like hearing the locker room joking and ball busting that goes on at Coffeteria. Some highlights:
- Popeye letting us know he likes his coffee California girl style – blonde, sweet, and artificial.
- A small amount of finance channel talk at one end. Bit Coin apparently way down this week has a few feeling kicked in the gut.
- Xerox arrived wrapped in a towel like an old lady.
- Ghosted wondering why we don’t do 1 Q per month challenge every month.
- People still talking about Dough Boy’s Ralph episode from Commitment like 6 weeks ago.
- And so much more…
ANNOUNCEMENTS
- WTF sponsored by WTH
- Blood Drive is June 19th
Show Up, Get Better and Give Back – 2.0 Edition
My little men have been posting at workouts over the last year or two based on 2.0 friendly workouts. Over the last few months, both the Tuesday and Thursday workouts are a big hit with my kids. The participate most the time and my daughter enjoys the SSH during the warm up.
We always talk about why we attend these workouts and discuss why it’s so much bigger than the bootcamps. Now they ask me to attend, volunteer to come to downtown cleanup and have been throwing out ideas of things they might do different at a workout.
The fellas all do a great job just greeting the kids, encouraging the kids, challenging them to call an exercise and even count in cadence. It can be very intimidating for a lot of us but through doing we get better. Now imagine being a little kid…
Then I see the confidence and the poise Speedbump has on a Wand I set my eyes on a new challenge for my kids. I planned to give them more of a runway but no better time than to jump into the foxhole with a Q opening.
The date was set. They brought some ideas to the table. We cleaned them up as a group. The divided who did what and we were a go…
THE THANG
DiCCS!! They got a good snicker out of this regardless of spelling. That’s time and we are off.
Mosey to the front of the school and circle up:
• Side Straddle Hop
• Moroccan Night Club
• Plank
• Merkins
• Calf Stretch
• Runners Pose and RECOVER!
Connor called Paula Abdul – Up 2 cones, Back 1 cone – 2 Rounds. Exercises written on the cones! Only got through about 1 round and the tail was running a bit long. Recover.
Caleb asked us to mosey to the stairs for a cycle:
• Bottom of the stairs – 10 squats
• Bunny hop up the stairs
• 10 donkey kicks on the wall
• Run down, 10 merkins at the corner
• 3 rounds – LETS GO!
Connor is back up and it’s time to mosey to the Grass!!
• Circle up for a fire drill!
• High knees or run-in place
• When they yell FIRE, drop down for a burpee
• The boys handled this along with all 6 girls.
Time to mosey back to the cars where we planned a little surprise. I pulled out a bucket full of ice water, paper airplanes and a makeshift dice. Boys called it:
• Break into family groups.
• Each group will Roll the dice for an exercise that everyone will complete.
• Meanwhile Dads and kids will take turns in a paper airplane contest!
• Longest throw wins, loser gets ice cold water dumped on head!
We got through the group at least once and then the kids went round for round with the airplanes. The dads flipped the exercise dice for 4 minutes until time ran out. And that’s a wrap!
MOLESKIN
It was a success and some of the kids left way more soaked than I’m sure the parents wanted/expected. All in all everyone was all smiles and I know my boys were so happy for it to be over.
They were really nervous but powered through after we did a few practices. I wasn’t sure exactly how they would do but I know they all the exercises and it’s just a matter of putting it all together.
After dinner we sat down and I quasi-interviewed after the dust settled to see how they felt. They both were elated overall but when I asked if they knew the importance of everyone sort of pitching in to make these workouts happen. Both shared it’s more difficult than they had imagined but like chores it’s fair to spread it across the families. So very true…
Lastly, in my travels several regions I have been to don’t close with a prayer but maybe a call to action. I know a few guys have read speeches or motivational words but I’ve missed those Qs. I actually called Posse to find out what the F3 protocol was. I didn’t think we had anything required but I respect the process. No requirements…
I started searching for a poem that was from a dad to his children. I’m really proud of the dads posting with their kiddos and wanted something that spoke to them directly. I know for a fact my kids will remember days like this when they are older and I wanted to put a period at the end sentence of my kids first co-Q with something special. Here it is:
From Dad by Richard Burge
I never thought I could love someone
The way that I love you (two).
I’m completely fascinated
With everything you (kids) do.
I don’t regret a moment with (either of) you,
Whether good or bad.
You have made my life complete,
The best life a guy could have.
You might not ever notice
Everything I do,
But everything I’m doing
Is for no one else but you (two).
My goal in life is simple.
It’s to be your fathers first.
To protect, defend, and love you
(Even) When you are at your worst.
I know when you grow older
You won’t want me (as much) anymore.
If you ever need me, though,
I’ll be waiting at the door.
Promise you will come to me
With any problem that you have.
I’ll always be right here for you.
I love you both! Love, Dad
I got a little weak in the voice saying it in the group with my kids next to me. I certainly won’t forget it and the boys asked me to read it again before bed. Mission accomplished.
How will make memories with your kids? When will your kids post for the first time? When will you ask “when do you want to Q?” and not “do you want to Q?”. Time to set new mini goals with your children. Not chores but something challenging to strive for. Not just a team sport activity, those are great too, but a new obstacle for them to tackle with you by their side.
Cheers fellas!
SpaceX crew teaming with The Orchid
Posted on behalf of Orchid
Warm up
Group Moseyed from COT to silver globe and once around to warm those hands. Warmup exercises included:
20 SSH
20 Empire Strikes Back aka. Imperial Walkers
29 LBC’s
15 Merkins
Calf Stretch
The Thang
Mosey from globe around back of school back towards the COT. Everyone picked a parking spot.
- 20 Air Squats the lunge walks to another spot. Run back to original spot……
- Freeze, the group was mesmerized by what was flying across the sky. Nobody knew what it was but guessed included: a Comet, UFO, Helicopter, Plane
- Next set….. 20 Heels to heaven, bear crawl back
- 20 Flutters – Frog hop to other side, run back – backwards.
- 20 Plank Jacks – high knees out, butt kickers on way back
Found our way to rocks and did the following:
1st set: 25 Bi’s, Tri’s Shoulders, Chest, American Hammers
2nd set: 15 of same
3rd set: job around track with rock in hand
Mosey back to COT for stretch and Moroccan Night Club
At Coffee after, the Pax did some research to find that the shiny object in the sky was the launch of the Nasa Space X Crew with 4 astronauts heading to outer space. Really cool view. I enjoyed my first Q and thanks to all that attended and supported me. “The Orchid”
Frosty Friday with an Eye in the Sky
This quote says it all about today’s Kevlar:
“I was blown away!”
— Quote from Orange Whip after the workout
6 men were blessed with beautiful late spring chilly air, a tapering TL, and an eye in the sky
The Thang:
Mosey over to the lower school area for COP:
- IW x 20
- Squats x 10
- Arm Rolls x 10
- Merkins x 10
- PP x 10
- MC x 20
- SSH x 20
- Burpees x 5
Mosey out to ring road, run to east entrance, increasing burpees at each speed hump, 5 at end
Run to rockpile, grab rock, reconvene in middle of lacrosse field
Warmup: OH Press, curl, squat x10, x15, x20
Leave rocks in center
Starfish (3 rounds). Each round, do all four corners, returning to center after each corner
- Corner 1: 20 jump squats
- Corner 2: 20 diamond ‘mericans
- Corner 3: 20 flutter kicks
- Corner 4: 20 CDDs
Center for each round:
- 20 OH press
- 20 Curls
- 10 Squat Thrusters
Jack Webb up to 10
Return rocks to pile and return to launch
COT
Moleskinne:
- Due to YHC’s commitment to KOH CSAUP this weekend, the pax got a break today (at least from the running). Note: TL hasn’t Q’d a bootcamp since 2020, so there is that too.
- Small group today, so no space to hide. Pax got after it. Jokingly declared a race for the ring road segment, but Tupperware took it to heart blowing past everyone from the start (even tried to cheat on the burpees to stay out in front)
- Big League Chew tried to refusenik by grabbing an “invisible” rock? He was eventually coaxed to going back to the pile, but due to the size, it didn’t seem to stop the rock shaming. Maybe his beastly triceps are tired from the truckload of packages he is carrying around
BoomhauerHorsehead complained about some time waster starfish, but not sure if anyone understood between all the heavy breathing- Geraldo was clearly on a rucking recruiting mission #nosurprise and seemed to always be out front with the heaviest rock
- We are technically in Area 51, so UFOs are to be expected, but we were greeted by an especially bright light in the sky this morning. A trio of 3 light beams shot down from the dark sky, and seemed to traverse across the AO. Lots of guesses as to it’s source: airplane, spooks, Elon Musk’s latest rocket, F3_Hoover in a hang glider with headlamps? Regardless, it seem to freak everyone out like a solar eclipse does to rabid raccoons. (Note: This may or may not have been what Orange Whip was referring to in the quote at the top)
- Hat tip to Orange Whip for the takeout
- Appreciate the opportunity for my semi-annual Q at #F3_Kevlar
Announcements:
- Local F3 GrowRuck event being planned for August – talk to Geraldo, he’ll give you all the deets
- WTF CSAUP event next weekend down south – could be Indian Land or Waxhaw – check Slack for details
Earth day to Waxhaw
the floater: 18 men showed up at floater
- DCCS shared
- Disclaimer: PAX are here at their own risk
- Cell: We had cell phone in our group
- CPR: Several PAX were recently certified
- Safety: shared boundaries of Waxhaw animal hospital to Main Street.
mosey to warm up
20 SSH ic
10 IW ic
potato pickers b/c stretching feels great, then walk it out to a plank for runner stretch, 10 murkins “while your down there” and finish warm up with 20 LBCs for those abdominals.
let’s mosey to find a nice parking lot with 4 corners to perform a star series with meet in the middle.
10 burpees then to center for 5 murkins
20 big boys then to center for 5 murkins
30 flutters then to center for 5 murkins
40 plan jacks then to center for 5 murkins
repeat 2 X
run up Kim jung Hill (KJH) and catch breathe, 5 count for the six, then on to a short .25 mi loop with 10 more big boys at each of the next three corners.
mosey to Main Street! Staying together is important.
ah yes, here we are; here is a nice place for a new pattern of:
10 Derkins
20 step ups
& 30 dips then run .25 mi loop
repeat 3 x
good cardio and hearts are pumping this whole time.
about 10 minutes remaining, we found a wall (the exterior wall to Waxhaw’s finest bike shop) as we needed some helmets for this next exercise 😉
Handstand and toes on the wall, we are upside down and will now recite the pledge of allegiance In cadence – (my best made up on the spot creative exercise yet and hope to see it added in more lexicons to come) I think everyone liked it.
mosey – down KJH for one last sprint back up KJH before meeting at COT for a american hammer web 4:1 with murkins. We got to 36:9 and added one more murkin to hit 10 right on the 45 min nose.
Cliffs notes:
my first Q at floater was successful no one got hurt and we did it together, made it feel good! Missed several pax I thought I wouldn’t see here.
Some notables I recall:
Made Ice nine, dry heave or whatever he does so someone said that was a good thing if I could get him to do that.
Shnider – is a beast, he was always in my sights kept pounding.
Chicken little – also always pacing and pushing harder and harder. He makes you better.
Thanks easy button for asking me to Q.
flanders making significant pushes up KJH was impressive.
Bypass: 1st post since new born! Congrats on so many levels there.
Prayers for Shakenbake’s grandmother – found another tumor, prayer requests that this one is benign and no surgery. We ask God to be with Estelle Pauline and family. And for all others we ask that you lift them up to the lord to hear our prayers we have inside our hearts and family that they may feel your presence with them.
Announcements:
WTF is happening, may 1st, start pout 6:30 sharp Blackhawk clubhouse, sign up and come support your fellow PAX. $10
The Layers Of The Earth
6 Men showed up at Rea View Elementary. 5 for The Body Shop. Only Penalty Box (triple respect) showed up for MASH. As much as we tried to get him to roll with us, he decided to go back home and ride the bike before hitting the ice. As for the remaining five men a shovel flag was firmly laid against a fence, no disclaimer was read, and off we went into the gloom. Here is what happened:
Mosey around the parking a bit and back to launch where we spread out across America for COP:
- Imperial Walker x 15
- Merkin x 15
- Low Slow Squat x 15
- Mountain Climber x 15
- Peter Parker x 15
Mosey over to the rock pile and grab a friendly from the earth. Not too big, not too small. Take said rock and mosey across parking lot, up the hill, and onto the big upper field.
Earth Day Celebration
Impressively the pax knew right off the bat the names of the 3 main layers that make up the Earth: The Crust, The Mantle, The Core. So we decided to celebrate Earth Day by exercising our crust, mantle, and core.
The Crust:
- Curls w/ rock x 20
- Overhead presses w/ rock x 20
- Triceps extension w/ rock x 20
- run out and back to other soccer goal
- repeato x 3
The Mantle:
- Squats w rock x 20
- Romanian Dead Lift w/ rock x 20 (10 each leg)
- Calf Raises w/ rock overhead x 20
- run out and back to other soccer goal
- repeato x 3
The Core:
- Rock merkins x 20 (rotate which hand is on rock)
- Flutter Press w/ rock x 20
- Extension sit up w/ rock x 20
- run out and back to other soccer goal
- repeato x 3
Mosey our rock friends back to their home on the crust of the Earth and head back to launch for a bit of Mary.
- Freddie Mercury x 20 (last 5 slow)
- LBC x 20
Ye Naked Moleskin:
It was an unusually crisp morning at a balmy 36 degrees. Most of the Wax-pax must have already packed away their cold weather gear hence only 5 of us this morning wearing gloves and toboggans. I have been on IR for the past 4 weeks, so I knew that I had to keep the running limited. We got around 1.5 miles total so that is the sign of a solid bootcamp workout! There was also rumors of a meteor shower that was supposed to be wrapping up early this morning hence why we went up to the darker area at the upper field. Unfortunately we only saw what looked like a satellite fly by, but not meteors. Maybe it was because Point Break had just put new batteries in his headlamp that we couldn’t see the stars that well. Big Tuna pointed out that he never thought Romanian Dead Lifts could get worse…until he had to do them with a rock. The rock merkins seemed on paper to be the easiest because the rock just stayed on the ground. However for at least Das Boot and YHC, those were the hardest things we did. The going back and forth was brutal. That and the fact I haven’t done a merkin in 4 weeks. Chipotle kinda did his own thing all morning, which I kinda wish I followed his lead. Thanks for having me out there this morning. I hope you all went home and told your kids the names of the 3 layers of the Earth and then they looked at you like you were stupid because they knew that already. Until next time…
Announcements:
- Shredding event today somewhere in Ballanytne. Das Boot says you can even take your old VCR if you need to.
- WTF event is next week. Waxhaw Trail Fest. Still time to sign up. See Slack.
- SOB Wars on Saturday. Something about DaVinci and Stonehenge battling each other to the death. Best of luck, gentlemen.
Thanks for the take out Das Boot. The birds were singing this morning!
-Pro