Flying By
DiCCs
Warm-up Run & stretching at HS spirit rock
The Thang
Mile time trial
On the way back spring 1 street light jog 1 all the way to traffic light.
Head over to HS lot and did 5 rounds suicide sprints out to each line job back. Real killer!!!!
Mosey over to Rudy’s shed to do up 2 back 1 light run.
Moleskin
Great push everyone!
Announcements
WTF (waxhaw trail fest) 5/1
Waxhaw clean up 4/17 following workout.
Getting Swoll With The Chicken
DICCS- Given as usual and covered all topics
Warm up– Light mosey with Coupons near rock pile, so PAX who actually work and do not live on GroupMe could grab a coupon or rock since they did not get the memo– The Chicken is turning this boot camp upside down with gear.. Drop our coupons and rocks and mosey to front of school for….
20 SSH
10 MERKINS
Plank- right arm high and right leg – 10 seconds– left arm and left leg high – 10 seconds
Can Opener Pose.
Recover
The Thang
Before we decide to play with our toys/coupons we needed a normal boot camp.
Mosey to stop sign at long road in front of school and at every light/stop sign complete…..
10 Mike Tysons and 1o Bomb Jacks ( Chastain would be proud)– 70 Tysons and 70 Bomb Jacks WTF!! Waxhaw Trail Fest ( more on that later) haha
On way back to starting point
10 Speed skaters and 5 lunges.
A quick mosey to pick up Twista since he was walking and let him know we will be playing with coupons now –so he could stay near us.
At bottom of lot grab you coupon for….
2-Blockee’s
20- Rifle Carries
Repeat until we get to middle median at top of lot- sprint down to starting point and back.
Continue with Blockees and Rifle Carries until we get across the whole parking lot– WTF –Waxhaw Trail Fest ( more on that later)…
Grab you block for the following– complete 2 rounds of each but in between each round sprint up to median and mosey back to start.
20- Kettle Bells/2o curls- sprint/repeat
20- bench press/20 flutters with coupon- sprint/ repeat
20- Squat Thrusters- sprint/repeat
Now for the real fun with 8 minutes left..
1-Blockee ( number stays the same)
4-Military Press ( number stays the same )
4- Murder Bunnies ( increase by 4 each round until we get to 20) — WTF-– Waxhaw Trail Fest— more on that later.
Mosey back to COT
DONE!!
Moleskin
As always I love leading a group of leaders like this. Today I wanted to dig deep into my Q bag and find some different types of exercises and I believe we accomplished that. I heard a good bit of complaining, breathing hard and actual a few choice words directed at the Chicken ( ANIMAL ABUSE!!).. The PAX pushed extremely hard today and I have a feeling we will have some tight arms and backs tomorrow– well done boys..
Few Call Outs.
One Star– down 15 pounds and is crushing it. Dude was a machine today
Schnitzel– I have seen him posting a lot lately at the running workouts but somehow we miss each other– dude is fast and if gazelles actually knew how to recruit they might could actually bring him to their side.. nice work brother.
Soft Pretzel– MACHINE!! enough said
Wildebeest– Love having my brothers Sugar Daddy and Premature there- boys bring their a game daily.
Announcements–
Twista- 6th man- ran into a few of us during neighborhood watch and we told him about F3. He had a heart attack last Tuesday and will begin posting regularly and going Vegan. He got his name since he is from Oklahoma and has seen 4 tornados.
WTF- Waxhaw Trail Fest- 05/01/2021– SIGN UP we have 40 peeps now and are looking for more- This is a F3 event but others can attend and FIA will be joining as well.
Last Call- Has new hours– 5:32AM due to school being back in.. Just think 2 more minutes of sleep and One Start is Qing Friday..
New Company… Who Dis?
***Ghostwritten for Alf as he is “too busy” to write backblasts. Come on man, its not like you just entered the world of self employment… oh wait.***
As per usual, the 8 PAX who showed up in the darkish Waverly parking lot had no idea what was in store for them. In truth, who was Qing was decided somewhere between 0528 and “lets mosey.” Alf had the worst idea, so thats what we did.
The Thang:
Run towards and then past the parking garage, up past the office building and to the big roundabout. 10 Shoulder-Tap Merkins
Run back towards the townhouses but turn right up the hill to the apartments for 10 lunges each leg at the top of the hill
Run back down the hill and turn right towards the townhouse construction at the north end of the parking garage, run into the alley behind them and complete 10 double-merkin burpees
Run up the near stairs in the parking garage to the top for 10 dragon flags. Run across the top and down the far stairs and back to the roundabout
-Repeat until you puke… er… till 0612
Ye Olde Moleskinny:
YHC hates WAMRAP. Its hard, it makes my arms hurt, and try as I might I CANNOT catch Alf. Today was run heavy so co-short arm advantage beneficiary Turkey Leg stayed on the lead lap with the great short one himself. So, I got to chase two PAX of diminutive stature around the course. TL sure got rid of his “rusty arms” from two weeks ago pretty quickly, must have been all that Rocky Mountain air.
Speaking of chasing Alf, I’m not entirely sure his “I made double merkin burpees to force full range of motion” logic applies. Men with 12 inch arms shouldn’t be permitted to force those of us who are of average stature to endure good form… head bobs are exercises too dangit!
PopTart showed at WAMRAP again this week, if he keeps this up he may develop a reputation for posting with consistency… Darn strong performance today and we may have a ‘Rap regular on our hands.
EE and Horsehead may have had the most country sounding greeting in the gloom I’ve heard in some time. Not exactly sure what they were talking about but I’m pretty sure it was in a foreign dialect. Speaking of the equine headman, somebody needs to remind him that dayglo yellow is good for running, but at WAMRAP we get on the ground and so your shirt may get dirty…
Spare Parts continues to grind it out week in and week out. While he may have been at the back early, by the end of the workout he and OT had pulled even with the main pack where they were 5 strong. They also were doing MARY in a rough circle when the leaders plus my tired ass stumbled in at 06:15:30. #overacheivers
Next week, rumor has it, Transporter will set his alarm and actually show up. I’ll plan something exceptionally devious for him.
-SYITG
Flipper
Announcements
-4/17 South Mountain CSAUP. Somebody, ANYBODY, ppppuuuuuhlease go run the mountains with Midriff. I’m almost tempted to skip Ville to Ville so he won’t do it alone, but then Hoover would eat me.
-5/1 WTF relay CSAUP down on the Carolina Thread Trail. The Waxhaw guys have put together a good one here boys, go on down and spend a day running in the woods with some buddies and enjoying good food with your 2nd F.
-5/22 F3 Functional Strength Challenge: Pick things up and put them down with Hightide and the other meatheads. Great format for a quick test of how strong you aren’t. Will probably result in a significant swelling in the number of MeatOlympSwollians… or not… its a pretty exclusive crowd.
Wine Me, Dine Me and Sixty-Nine Me?
And for my 69th Q….I would invite Posse to pop not one cherry but two. Getting him to post at Cow Bell was a simple task but getting him to 69 was going to take a little more mood enhancing verbal enticement. Luckily for me when Posse and I call each other out we then follow through with the post.
I also pinged my dude Shake to get his ass back out to a workout. However since I respect him way more than Posse I didn’t mention the 69ing part. He showed up but would he hate me by the end of the workout? The answer would be yes
Doc McStuffins even made a rare appearance this AM and it was good to see him back out. Last time I saw him at a post he named an FNG some version of Magallen? I feel like it was something funny. I guess the guy didn’t last if I can’t remember…
Walking DiCCS given as we walked over to the front of Pet Smart. Would the pax be able to lose their inhibitions and open up their 3rd eye? Only time would tell.
Well it’s 530am and Transporter is just pulling in. Let’s Mosey…
THE THANG
Mosey around the lot and circle up for….
1. 20 x SSH IC
2. Jimmy Dugan
3. Downward Dog
4. Upward Dog
5. Calf Stretch
6. Can Opener & Runners Pose
Let’s Swing Together. I’m not saying that my relationship counselor would agree to this but it would make a beautiful piece of embroidery for the bathroom. “Those that 69 x KB Swing together, stay together.”
• 69 x KB Swings, alternating hands IC
This was really to ensure that the pax knew how to count to 69. Sadly I knew counting would be an issue because too many fellas came to catch up on the best types of cotton to wear in the summer months. Weak. I digress…
69s and Suicides. You got it. 69 reps of each with a suicide in-between. I ripped off the high 100 x count that Dasher did a few months ago. I really liked the high reps because the burn was something special. Chicken Little and I bonded that morning getting through those brutal exercises. Not talking but encouraging and grunting to get through it. Since we weren’t talking we could actually count all the reps.
Take notes boys…
• Goblet Squat
• Two Handed Deadlift
• Overhead Press, One Arm at a Time
• High Pull
• Suitcase Deadlift, both sides; 35 and 34 reps
• Reverse Lunge, KB Overhead
• Tricep Curls
• KB Squat Jumps
• On your 6:
• KB V-Ups x 30
• KB American Hammer x 30
• KB V-Ups x 9
And fin…
MOLESKIN
It was a beautiful morning with 13 pax in the gloom. Couldn’t have asked for any better weather and the pax openness to explore was fantastic.
Everyone say a prayer for Posse. Lots of talk of two fists and I can’t think of someone that could use a nice warm hug from a Bible study.
I chose to play the Tom Misch & Yussef Dayes’ What Kinda Music album this AM because I assumed many of the pax aren’t cultured enough to listen to good music hadn’t heard of them yet. The chatter was alive this AM in regard to the music and I love all the poking. I can’t listen to the same “missionary” style of music like some of you guys. Sometimes you have to try listen to new things music in hopes you help your partner climax in new ways. Your wives ears will thank you…
I’m finished now. I hope it was good for you.
I’m only a few months away from my 3rd anniversary at F3 and it’s daily impact is visible to me everyday. From my body, my mind, my milestones, my relationship with my kids and wife and the endless friendships is something that is really special. You don’t have to track your Qs but you shouldn’t forget where you were or where you are trying to go. It’s great motivation to keep going. If you aren’t setting goals, who is holding you accountable to improve?
Take advantage of the leadership we are surrounded by every morning. You aren’t alone in weight loss, marriage issues, anxiety and really anything you might be struggling with. No matter how big or how small, find a pax to talk to. I haven’t met one who isn’t willing to listen. Personal progress is way more than posting at the 1st F.
This BB is all over the place. I’m just excited to be here fellas and hope everyone is pushing everyday to new limits. See you all in the gloom soon…
ANNOUNCEMENTS
• Downtown Waxhaw Clean up this Saturday at 8am!! Will take about 20-30mins and then coffeeteria at Crossroads. This is M and 2.0 friendly.
• WTF – running trails CSAUP, get details at COT but numbers are ramping up
Where’s The Goo?
10 PAX found their way to the playground at Millbridge (2 were a bit late) for the initial launch of Prickle and Goo and left more flexible than when they started. After a proper disclaimer, we launched.
First order of business was dynamic stretching to get us a little loose. We strolled into the parking lot, lined up at the curb and began with walking butt kickers, IW, toy soldiers, and open the gate
After we warmed up, it was on the the main course where each stretch was held for one minute:
We started out using a bench or playground equipment for: high pigeon, hamstring stretch, calf stretch.
Then to the mats for: praying mantis, lunges, frog, more pigeon, some dead pigeon, windshield wipers, loosen up the back and then corpse pose. We threw in some shoulder and arm stretches for good measure.
ANNOUNCEMENTS: Sign up for WTF if you have not already and be on the lookout for a date to help load some trucks for Christ Closet.
MOLESKIN
A shout out to all my F3 brothers who showed up to support the launch of this AO. It is a unique type of workout, with an even more unique name, and it was an unusually high turnout and I am very grateful. There was alot of good mumblechatter along with cracking of bones and a realization that we all need to stretch more.
Carb Load was our 6th man this morning and look forward to the season of stretching.
Thank you for allowing me to lead. SYITG.
Clever Title next time
Took the Q for Watchtower to do my part in single Q April. I guess I forgot that I had to write a backblast but here it is:
We ran and we did stuff:
- Mosey to bus parking lot
- Quick SSHs and calf stretch
- Mosey to the neighborhood next door
- Split into two 5 man groups, Indian run w/ Burpee while alternating team exercise at each light post
- Squats/Speed Skaters
- Dry Docks/Merkins
- Mosey back to the school with a couple of stops for Mary in between
- Back to the bus lot doing 4 corners. Start w/ 5 reps and build at each corner
- Legs
- Arms
- Mary
- Mosey to front of school, alternate exercise at every other light
- Merkins
- Bomb Jacks
- Back to the front of the school
- 1/2 lap around front yard
- Air presses/ air jabs
- 1/2 lap around drop off line, this time walking down Cherry Pick’em Lane
- Don’t drop those hands men
- 1/2 lap around front yard
- Mosey back to the bus lot, quick stretch then mosey to the lone bus
- touch the bus and jailbreak back to COT
- quick Mary for the last minute
There might of been other stuff but that’s how I remember it. Since I’m writing the backblast it’s official
Zinfandel was 1000% not in attendance but if I’m a betting man he’s the most likely to not only read this, but to make a comment in groupme. I picture something like, “Looks like Deflated can write a backblast but Foundation can’t. I want my one post credit from his Q and if he doesn’t write it I don’t get it”. Then he’ll make a face like this:
Running on Empty
Perfect morning for running yet again as the Charlotte spring has been undefeated for two straight years.
Benny had to reschedule this Q for me about 5 times but it was time to make the Tuesday morning 1 hour workout happen and I was glad I did.
The Thang
We ran from the ABC Store to Lowes at the Promenade and back – slow merkins and fast merkins at the end, some reverse running to kill the final 2 mins.
Moleskine
I was not feeling creative last night and heard some pretty easy Qs come out of Fast Twitch as in “run here and back” and took advantage of this cheat code.
Monday nights are my garage band jam nights which go late into the night (with IPAs & whiskey) so Tuesdays are always a sleep in day. I was able to round up my bandmate Rhapsody to come run with us and he was out in front the whole time.
I told him I was out of running shape and he said he would run with me anyway. Not sure his heart rate went over 100 as he carried on a normal conversation for 60 minutes. People have been known to call us “Ace & Gary” from the old SNL cartoon which we’ve become accustomed to. We’ve never ridden on a motorcycle facing each other though – but never say never.
I always forget how early Cheese Curd’s mouth gets started. At 5:10am it seems like the guy has been up for 4 hours and just did a presentation to his board of directors. It’s almost as if he wants to rumble. I like it though. Nothing worse than Q’ing a silent PAX that doesn’t mess with you – and he gets on you early. He insults how long you stretch, how poorly you explain the workout and he’ll even get you on how fast you pray. But I still love the guy because he can take it back in return.
Bobby Fisher was too good for us and split sometime in the middle of the workout. We found him back at launch stealing things out of our cars (my opinion). Ever wonder if there’s that one F3 guy out there that is actually scamming all of us pretending that he likes to workout in the morning? He watches where we hide our keys, listens when we’re going on vacation and just acts interested in our personal lives – meanwhile he’s swiping change from the glovebox, ransacking your home when you’re gone and installing cameras in your shower…..
I’m 76% sure that guy is Bobby Fisher. But again, it’s just speculation.
Christmas & TL kept a strong pace all up and down the hills through Raintree.
If you haven’t seen Christmas play soccer you should buy tickets next Sunday and get good seats. Guy is an athlete and a half and you can’t score on him. He goes about 70% at normal F3 because I thought I was as fast as him and I’m not.
Turkey Leg had a better tan than all of us after spring break – most of us went to the beach – TL went to Breckenridge. I need to get the model of those ski goggles cause the dudes entire dome was golden brown. Dad4Boys has got the skin of a greek God.
Shout out to my fellow Clevelander Retread who is at every running workout I ever go to. This guy is as dedicated as they come and pushes hard the entire time.
49er who I barely recognized after working out with him a few times at Sparta was flying and came in hot at the Lowes parking lot at the Promenade.
Benny has been recovering from injury and making a great push back as the full time site Q. Apparently Haze has been filling in nicely for him. Hoping he comes back out to Sparta soon as he gets his legs back under him.
Lex Luthor might be my favorite F3 guy out there. Dude has the best attitude of anyone I know. He’ll Q any workout (like he would Q 5 days a week if you asked him to), do any challenge and would give you the shirt off his back. The first time I ran the BRR he dropped off some Hoka’s he didn’t like on my front porch so that’s not just a figure of speech. He’s also a great dad who loves being one. Be friends with this guy if you can.
OH – and it’s Lex’s birthday today and he didn’t say anything about it. Would have loved to hoist him over our shoulders and sing “For He’s a Jolly Good Fellow” during COT – I’ve always thought that song is way better than “Happy Birthday to you”. Seriously, terrible lyrics. The Beatles did it a bit better, except you have to have the same birthday as the person you’re singing it to it or it doesn’t make any sense.
According to Curd my prayer was almost too fast for God to hear so I said another prayer (mostly for him) when I got home to make sure the message got through.
That’s all folks.
A Q like no other
One Star was the scheduled Q for Firestarter on Monday, April 12, and BBs aren’t really his thing, so this is the memoir of a One Star experience.
There was the initial question whether he’d slow fully prepared to Q or head to Asylum, a flapjack of the scheduled Q for Asylum a few weeks ago when he posted at Firestarter. He did post and may have been prepared for his, though YHC was a last-minute arrival and may have missed the oh-crap realization moment. He gets the benefit of the doubt though and we’ll assume he was prepared.
He took the PAX to 131 Main for the warm-up where any underlying significance of the number of reps was not clear and never became clear, but bodies were warmed.
Then he finished and began The Thang with the question, “Do you know what my favorite golf tournament is?” I was thinking the old Kmart Greater Greensboro Open or the PGA because nobody cares about the PGA. Nope, it’s the Masters. Maybe the proximity to Waffle House? He explained that the workout would be themed on the Masters and Hideki Matsuyama becoming the first champion from Japan.
First exercise was BLIMPS in the NY&Co parking lot. YHC of not clear how that relates but thinks it may be a resemblance to Japan’s old Rising Sun flag? The sets of 5 reps again weren’t clear but they may have added up to the age of the Japanese empire. Then run the long drive with increasing merkins at each light pole, trying not to get hit by incoming cars. This was a salute to the presence of light poles and heavy traffic in Tokyo. Well done.
On to the front of Target. Pair up and one dies a walking plank on the circles while the other runs to the next circle and back. Relevance? Japan has the most 7-11s, Ballantyne has many Targets. This was scrapped, though, because, like manga and Sailor Moon, it only made sense to some people.
Then Q led the PAX to a wall to do sets of Donkey kicks, air presses and air jabs while the partner ran around a few parking lot islands. Japan gave us Donkey Kong, thus our salute. At this point Fiji asked which country and golfer was there first island nation to win the Masters? Fiji and Vijay Singh! Wait, does he not recognize the dominance of the British Isles from 88-91 with Sandy Lyle (Scotland), Nick Faldo (England b2b + ’96), and Ian Woosnam (Wales)? YHC mistakenly thought Mrs Doubtfire may have won it, but his best finish was a T8.
This was followed by Bento Box cutters and barrel rolls in a parking lot, which Q called a sushi roll. Total refusenik by the PAX for this one, though two did try a horizontal roll. Other exercises omnivores burpees, lunges, BTTW with hand circles, but the ties to Japan or golf was about as strong as the defense of the belly putter.
Overall, like most, this One Star Q was memorable, unique and probably a little on the fly. Strong turnout for the post spring break workout and who doesn’t love the Q’s enthusiasm?
PreBlast: 8 Weeks To Your Fastest Mile
YHC will take the reigns at Swift starting next week for an 8-week training program designed to produce your fastest mile. Why? Because getting older stinks so why not flip the bird at Father Time and show him you’re not done yet. Need more? “Training for a fast mile can teach your body how to finish your next 5k faster. It can boost your overall pace in a longer distance race (hello, half marathon PR). Most importantly it can make you a stronger athlete altogether.”
There will be two workouts per week (one at Swift and one OYO or at some other workout) for 8 weeks, culminating in a mile time trial at the Community House Middle School track on Saturday, June 12th @ 0615. Who knows, maybe some other running workouts such as Waxhaw Express or Fast Twitch will join in and run these workouts in parallel and join us at the time trial (hint hint). The plan is based on Nike Run Club’s “Find Your Fast” 8-week training program. YHC has loaded the plan into a Google Sheet (link) so that you can save your own version and track your progress and/or make edits. Here are the 2 weekly workouts:
- Week 1:
- Tue, Apr 20: 8 x 400m @ goal mi pace w/ 60 sec recovery. Average the 8 intervals for a proxy of your current mile fitness.
- 2nd workout of the week: 2.5 mi tempo run
- Week 2:
- Tue, Apr 27: 200m x 3 going from 10k pace to 5k pace to goal mi pace w/ 60 sec recovery. Repeat 5 times (15 total intervals). Note: rest 120 sec after 10th 200m
- 2nd workout of the week: Fartlek Run: 1 min, 2 min, 3 min, 2 min, 1 min, 1 min @ 5k pace w/ equal recovery
- Week 3:
- Tue, May 4: 1,000m @ 10k pace, 500m @ 5k pace, 500m @ 5k pace, 200m @ goal mi pace, 400m @ 5k pace, 200m @ goal mi pace w/ 90 sec recovery
- 2nd workout of the week: 1,000m @ 10k pace, 1,000m @ 5k pace, 1,000m @ 10k pace w/ 90 sec recovery
- Week 4:
- Tue, May 11: Hill Repeats: 1 min @ 10k pace, 1 min @ 5k pace, 1 min @ goal mi pace w/ recovery jog down hill. Repeat 3 times (9 total intervals).
- 2nd workout of the week: 3 mi tempo run
- Week 5:
- Tue, May 18: 200m @ 10k pace, 200m @ 5k pace, 200m @ goal mi pace, 200m @ goal mi pace w/ 60 sec recovery. Repeat 5 times (20 total intervals).
- 2nd workout of the week: Fartlek Run: 1 min, 2 min, 3 min, 4 min, 3 min, 2 min, 1 min @ 5k pace w/ equal recovery
- Week 6:
- Tue, May 25: 200m @ goal mi pace, 800m @ 5k pace, 200m @ goal mi pace, 600m @ 5k pace, 200m @ goal mi pace, 400m @ 5k pace, 200m @ goal mi pace. 120 sec recovery after 200m intervals and 60 sec recovery after other intervals.
- 2nd workout of the week: 3.5 mi tempo run
- Week 7:
- Tue, Jun 1: 8 x 400m @ goal mi pace w/ 60 sec recovery. Average the 8 intervals for a proxy of your current mile fitness.
- 2nd workout of the week: 1,000m @ 10k pace, 1,000m @ 10k pace, 1,000m @ 5k pace, 1,000m @ 10k pace w/ 90 sec recovery
- Week 8:
- Tue, Jun 8: 12 x 200m @ goal mi pace w/ 60 sec recovery
- 2nd workout of the week: 1,000m @ 10k pace, 200m @ goal mi pace, 200m @ goal mi pace w/ 120 sec recovery
- Sat, Jun 12: 1 mi time trial @ Community House Middle School track @ 0615
In week 1 and week 7 there is a mile simulation workout (8 x 400m) that will help you identify your current mile fitness and give you a good idea of what you should be shooting for at the time trial.
Find your various training paces by inputting your goal mile pace or a recent race time here: Link. “Tempo” pace (not shown in website) is your 5k pace + 25-30 seconds. It is a pace that you would be able to sustain for a full hour of running and should feel “hard, but controlled”.
It is recommended that you begin each workout with a 1 mile warmup and dynamic stretching, and end with a 1 mile cooldown. The goal is to PR but also to get to the starting line in one piece.
Just not enough to last……(TWSS)
9 Pax arose from the ashes of their fartsacks to suffer the latest installment of #Swole. This is my first Q since the “InVue-Gate of 2021” where our Nantan was drawn and quartered by Invue HR dept for using their precious and smooth parking lot. Apparently Toby got his feather’s in a bunch. #getoffmyasphalt. I had forgotten the rotten state of McAlpine’s Parking lot…..as rocky and pebble-filled as Frehley’s toilet after a kidney stone issue.
Anyway….we did stuff.
COP
- SSH
- 10 2H Swings
- 10 Merkins
- 10 1-Swings (L)
- 10 Merkins
- 10 1-Swings (R)
- Prayer Squat – much flatulence from Ickey’s area.
- LSS
The Thang:
Lord Neupert’s Spreadsheet
10 X 3 Double Clean and Double Military Press
I finally had my own playlist with my own speaker. Mighty Mite properly shamed me to put together an unplugged playlist befitting my name. I had a grungy filled list of 1990 alt-ish rockers for the “youngsters” including, acoustic Creed, POD, Plush, GnR, Chili Peppers, Chris Cornell, etc. I curated this to incite passionate mumble chatter and fact-giving, or “I remember when” monologues (ahem Ickey, Hoover, and Wild Turkey). But it was all for naught as my brand new speaker died after 3 songs…screaming “low battery” like a bad 1990’s movie….ya know when the heroine is running from the monster/dinosaur/alien and looks at her Nokia and the battery light is flashing…..yeah my speaker was like that. Poor Family Dollar speaker just did not enough juice to last long….insert TWSS here. Thanks Voodoo for the musical rescue per usual. The playlist will be back at another Q soon.
Sorta-Complex
- Heavy 2H swing 10 min EMOM – 15 reps for 5 min, then 20 reps for last 5 min. The 20 reps/min was a crowd pleaser. I think the Worm has my address and will pay me a visit.
Carry and Snatch
- 30 sec suitcase carry then 5 snatches (L/R) – Apparently I did not give the promised rest, so Uncle Leo protested….as he should.
- 30 sec rack carry then 5 snatches (L/R) – Rest was given.
Mary:
- Plank 1 min
- HBH until time
Done
MoleSkine:
Super work and turn out by all the PAX today. I have not posted to Swole since 2021 began as I have been supporting a new F3 Union County AO on Mondays. Thanks Mighty Mite for asking/demanding that I Q….always a pleasure.
Announcements:
- Something about Midriff running the Appalachian Trail all in one day all by himself. He may need some buddies, a Kind bar, and/or medical attention or a helicopter or maybe somebody take him out for a beer instead.
- Something about a Strength Challenge in May.
Unplugged out!