3 pax showed up at Calvary at 0700 yesterday for the latest edition of Olympus. After missing last week due to family travel (but not sorry to miss 20 minutes of snatches…), I was excited to get back out for an hour of bells. Mighty Mite and High Tide joined me on a cool morning.
Warm-up:
SSH x 20 IC
10 2-handed swings
Windmills x 10 IC
10 2-handed swings
2 prying squats IC
10 2-handed swings
Main Thang:
Neupert: 10 sets of 2 double clean and press EMOM
Complex: Merkin on the bells, snatch L, merkin on the bells, snatch R. That’s 1 rep. Do 10 sets of 5 reps. Rest between sets.
Easy strength:
Carry and Mary: farmer carry out, elbow plank, farmer carry back, elbow plank. Hollow body hold for 1:00, then glute bridge for 1:00.
COT with the RockZero pax. Thanks to Runstopper for taking us out.
Announcements:
Moleskine:
This was the first time I have q’d the hour long Saturday workout, and I apologize for the long awaited write up here, but this is seriously the first hour I may have been home this weekend… Yes, Sunday at 9pm!!! from a 6:30 saturday Commitment that was nearly forgot about and ghosted since the alarm had been set for PM! I roll up and there are a ton of cars……But no Pax, WTF is going on? the only other pax was Popeye! well, apparently there may have been a WTF tune up or something going on that the rest of us may have been unaware of. All in total, we had 2 Ruckers, 9 for commitment, and 8 doing WhaterverTF they were doing +1.5?!
Warmup:
DiCC’s called out… Quick mosey around and back to COT…. Wow, that was a great workout! Just kidding, we circled for Centerfold who came in on two wheels.
Thang:
Head to the Rock pile near the School, do 2-3 exercises then a long loop around the school lot
Finish up then head to the Club house playground stopping at every other driveway on the left alternating 5 Merkins and 5 Speed Skaters 2=1.
At the Clubhouse playground pair up 200 each of Dips/LBC/pullups/Step ups one runs, the other plays.
Finish up, head to the trail shortcut heading back to COT…..Wait, whats that? Who’s that? Where’d they come from? Where they going? the WTF’s just flew by us…. We stopped at the circle where each pax called out an Ab workout (too many to remember) then more Pax showed up Rucking!
Back to COT where we now have a Doubled group!
Moleskin:
My musical choice was going real well until Rage Against the Machine’s “Killing in the Name of” came on… but either way, it can be a treat to have some tunes on occasion to help get things going. I did get made fun of AGAIN by Goodfella.. Not for my Utility clip, but the Warmups being written on QB wrist holder… To be honest, I may have been able to wing it, but like to be somewhat prepared in case i engage in a little too heavy of a night prior.
As stated before, I hadn’t led the hour long workout in the past, so I was a bit worried at first, but the guys were all good with what I had in Store.
As always, its great to get out an lead the group, especially when the weather is so fantastic, cant wait to get at it again in May.
Announcements:
Welcome FNG Michael Wilfong -Peekaboo Originally from Union cty in Indian trail. 2 kids, one on the way. Works in Real Estate in Waxhaw, loves the outdoors, went to App state and Deadwood brought him out but Ghosted him! Peekaboo as he has the kids all under 6.. Initially asked if the name is Permanent?!?! Hes asking ME???? If it werent permanent, id have been changed long ago brother!
WTF May 1st 6:30 Blackhawk.. 13 miles per on a 3 Man team with Saturday Convergence. Kid Rock cooking up some good eats..
Need Q’s for Commitment
Blood Drive Sat June 19th
Ghosted Took us out… Man, some of you guys are just so good it seems scripted.. Way to take us out!
Better late then never, Now I can sleep… Sorry, not even gonna edit.. Sorry for grammatical errors.
Good Night!
7 PAX made the right choice and posted at Rock Zero, perfect temps, great sunrise, and we got down to work.
COP
Road Trip
Head out of the Calvary parking lot make a left on Route 51, stopping at Elm for some Mary
Mosey to Day Zero AO for the following:
Move over to the lowest benches in the Area 51 region for parter circuit work. Partner 1 performs called exercise while Partner 2 takes a hot lap around the parking lot. Two rounds for each exercise.
On the move to Bevington Place stopping for the following:
Mosey to Stony Hill Lane stopping for:
Move to Elm stopping for the following:
Mosey Back to Route 51 for the following:
People’s Chair
Return to the AO and Grab Some Wall, for two rounds for Air Presses x 50.
Jack Webb
Head back to the start point for a dose of Jack Webb up and down 7.
Mary
Moleskin
Announcements:
YHC headed south to Q at the Arsenal, the premier Thursday morning bootcamp in Indian Land. YHC arrived a little early to do some scouting of the AO and passed Atlas and Brexit pre-running. I rolled down the window and yelled some form of encouragement to which Atlas and Brexit completely ignored YHC. Apparently they get catcalled on a regular basis during their pre-runs so it was nothing out of the ordinary for them. At 5:28 General rolled in to make 4. 5:30 on the clock so YHC began his disclaimer but what’s this? Cobbler rolling in on 2 wheels to make it 5 Pax. Disclaimer completed and we were off.
The Thing:
Mosey around the school to the playground area for a standard warmup. Then partner up. P1 runs to the monkey bars for 10 pull ups while P2 does an ab exercise and flapjack. 3 rounds of this with 10 pull ups each time and ab exercises consisting of flutter, J-Lo and box cutters.
Then we were off to run some hills. I know there are several hills at the AO so I asked Brexit which would be the best. This may have been a mistake as the hill that Brexit took us to was b-r-u-t-a-l. At this hill YHC called a triple nickel of 5 burpees at the bottom, 5 Carolina dry docks at the top for 5 rounds. The hill has a false top to it. The first level is fairly steep and when you think you at the top where it flattens out, you realize there is a 2nd level that is steeper than the first level. This was tough.
Once all had finished this suckfest we headed to the high school parking lot. Partnering back up P1 bear crawls towards the end of the parking lot with a merkin at each parking spot. P2 runs to the end of the parking lot for 5 wide arm merkins then runs and flapjacks with their partner, picking up where they left off. Keep this going until the guy bear crawling reaches the end of the parking lot.
Head back to launch with about 8 minutes left. First up is a 5 man round of Abe Froman (see Bagpipe backblast from 4/13/21 for an explanation of the Abe Froman). The 5 man goes faster than the 11 man version and leads to more merkins and less planking. General made quick work of the rest of us and took the title belt on this morning. We finished up the morning with each guy taking turns calling a Mary exercise.
Moleskin:
As always it was an enjoyable time down South. If you have not made it out to The Arsenal I suggest going at least once. It is a fun AO and good to change things up some. The hill was an unpleasant pleasant surprise and will remain in the Q bag for YHC. YHC was unoriginal pulling the Abe Froman out twice this week but it is such a good finishing challenge to burn everyone out and who doesn’t love a competition. Good mumblechatter throughout and great to catch up with some guys that I don’t get to see on a regular basis.
Four great minds joined YHC at Da Vinci on a fine April morning to workout with a celebration of two great things today — Haiku Day and the 70th anniversary of the major league debut of The Commerce Comet, The Mick, Mickey Mantle. Early on YHC tossed out the question, “What did George Costanza want to name his son?” Seven, of course, after Mickey Mantle.
Mission Haiku
To plant, grow and serve
Male community leaders
The F3 mission
DICCS Haiku
Cell phone, C-P-R
Modify moves as needed
Don’t sue, be alert
WARM-UP
Mosey to the medical center
Hillbillies x 18 IC (number of seasons Mantle played)
Moroccan Night Club x 18 IC
Plank Jacks x 18 IC
Stretching
THE THANG
Go to and through the neighborhood on McIlwayne Dr
Cross AK to the Lash/Dentist/whatever buildings for lifting rock work
Haiku Rock work with 5 of an exercise, then 7, then 5 (5-7-5). Complete one set, run backwards to the end of the island, return normal run. Repeat same set 3x (number of MVPs The Mick won) before moving as a group to next rock work group.
Finish off the rock by bear crawling and pushing the rock back to its home.
2 Laps around the triangle island with alternating exercises at each corner
Head to Blakeney for 7x Wall jumps + 7x dips repeato once more
Back to AK for the hill on the south side of AK for Merkin Clock with 7x merkins as each PAX called a time
Run back to COT (through sprinklers!)
Superman x 16 civilian count (number of All Star appearances)
Mickey Haiku
Amazing player
Terrible husband but which
is more important?
MOLESKINE
It was a great morning to Q at da Vinci and YHC appreciates the opportunity and the support of the PAX in attendance as they put up with some goofy themes for the day. YHC was looking for a different route to the Lash Rocks and none of the PAX remembered using that street before, so mission accomplished. Also may have used the hill along AK across from Blakeney for the first time as well.
Kudos to Soft Pretzel for quickly showing off his Seinfeld knowledge and setting the group up for reps of 7 throughout. He and Sweetwater led the pack throughout and stayed strong. Dwight had the guts to call the biggest shift on the merkin clock going from 6 to 12. Kirby powered through a knee injury, just like Mickey did for years and the sprinklers were a welcome way to clean the profuse bleeding. Maybe not profuse, but fortunately we don’t often see blood at F3. No word whether he’ll attempt to sue the small strip mall of offices for the dangerous rocks they have on site. Kirby also discovered some muscles he didn’t know about between his legs, so that was interesting and may make for a fun Saturday night.
The rock work with the lunges and backwards running, along with gorilla humpers into a mosey was all sneaky difficult and should feel fantastic later tonight or tomorrow morning. The goal was to use some moves to target less-frequent muscles and hopefully that was accomplished.
YHC was a big Mickey Mantle fan growing up, especially drooling (almost literally) in person over a 1952 Topps card. But as the years have passed and off-the-field issues are exposed, it’s a reminder that we’re all human and celebrity isn’t always to be celebrated. YHC has no plans to take a wife and a mistress to a retirement ceremony and will never don the pinstripes for the Yanks, but what YHC can do — what we all can do — off the field is highly important and that’s where the current focus is.
I don’t see Atlas as the backblast writing type. I hope I’m wrong, but just in case I’m not…here is what we did at Blackhawk today. If nothing else, perhaps he writes one too and I get double credit which will send Zinfandel (Zinfendell, Zinfindel, Zanfendelli?) into a tail spin of angry gifs which should make for a fun afternoon of beer drinking and catching up on GroupMe. Now that I have that paragraph long run on sentence out of the way…here is what Atlas made us do.
WARM UP
Run. We kept running. I look down at my watch and we have gone .7 miles on this opening mosey with no end in site. I let out the proverbial “Dad, are we there yet”, but all I got back was “No, quiet down back there”. We finally reach 521 for some stretching, Merkins, the the worthless exercise known as imperial walkers (which offers no stretch, cardio, or muscle building movement, but I digress).
Another mosey towards the pickle ball courts enjoying the wonderful sky as we went (really, I’m a sucker for morning sunrises with pink, purple, and orange colors and we were treated to all three this morning).
THE THANG
21’s. Really? 13’s are boring enough but he called 21’s. Ok. Merkins starting the 1, run to other end of court for 20 squats and run backwards back to start. We went until we got to 11 Merkins and 10 squats and he thankfully called it. I was starting to lose my mind (I’m mentally weak).
Mosey to rock pile for rock work with runs in between. Curls, tricep, presses were first round. American Hammer, flutters, and chest presses were round two (yes with the rock). I found my rock too big for the American hammers so I simply split it in two with my bare hands (true story – apparently my large granite rock was ready to split).
Mosey to what naturally looks like the launch point (yet they don’t launch from there?) for 10 each of dips, irkins, and dirkins followed by a lap. Repeato 3 times.
Bigger lap to get us back to the naturally looking launch point that they don’t launch from for 6 minutes of Mary. LBC’s, Windshield Wipers, Jack Hammers, Boat Canoe, and In/Outs were called.
30 seconds left and Atlas called have a nice day. I was repeatedly reminded by Shop that Have a Nice Day is for internal reflection and you have to close your mouth for that.
MOLE SKIN
In comic lore Wolverine has an adamantium skeleton, or something like that. When YHC arrived at da Vinci to see Wolverine on Q and sporting a giant bionic knee brace and Doc McStuffins who hasn’t been to boot camps much lately due to OPEN.HEART.SURGERY, there was a sense that the running would be less intense. Terribly incorrect assumption. Wolverine had an agenda of sprints behind the Target that pulled Teddy up with a hobbled hamstring and left all exhausted. The guy with the knee brace and the major surgery were out front while YHC was making sure there was a six.
The highlight/lowlight of the weinke was a Jack Webb of Diamond Merkins and Side Straddle Squats. When the Diamond Merkin is the easy part of a called exercise, you know you’re in trouble. Building up to 40 SSS is some major leg work, especially after the sprints.
Smaller group to finish up spring break ’21, but it was a good group with a solid beatdown.
13 gathered for Swift in some form or another, with the call for 2/1/:30 intervals. The target was 6 sets but 5 braved the Endhaven Hills of Nut Up or Shut Up. Who made the more regrettable decision?