Warm up
Mosey to BB&T parking lot for a quick warm up with jumping jacks, arm circles, imperial walkers, and mountain climbers.
Mosey across the street to the hills behind Harris Teeter for some 7’s workout on the hill.
The Thang
First round of 7s
Bottom of hill burpee’s, top of the hill jump squats
Second round of 7’s
Bottom of hill merkins, at the top regular squats (Living up to my name CRS I said burpees instead of merkins which was quickly pointed out after the first round)
Short mosey to Harris teeter parking lot were we picked a rock for lifting workouts. We partnered up and started a series of workouts where we were given a certain number of one exercise to preform while one partner ran the other started the workout and worked as a team to annihilate the reps.
Below are the reps completed:
150 curls, 100 over head press, 100 tricep, 75 squats, 75 merkins with one hand on the rock.
The pax stepped up to help each other out by giving other teams more reps when their’s were complete.
Mosey back in front of Harris Teeter and cross the street and ran past Chick-fil-A and ended back in front of Brooklyn’s where we started. With only 10 minutes left in the workout we partnered back up with the same team and did 75 dips while the other partner jailbreak to Hickory Tavern and back. With my workout completed I received some help from the pax in doing some core exercises that completed the workout.
Moleskin
Shout out to the Pax for showing up to CRS VQ! It was a great workout and lots of teamwork!
Announcements
1 Q april! We encourage every PAX member to Q once this month!
Great to be joined by 5 brothers for a special time of fellowship, grunts and groans on a chilly Good Friday morning!! Considering it was spring break, Good Friday and ice cold with an elderly broken down ex jock leading, it was amazing anyone showed!!
Because of the cold extra time was spent warming up with side straddle hops, imperial walkers, shoulder pistons, chest flys and side frankensteins. Followed by some demanding chest, shoulder, arm and leg reps sprinkled with a good number of ab and plank exercises. And did I mention a few hundred skaters, plank jacks and mountain climbers just to keep the blood pumping!!
The consensus was that the workout was worth getting out of bed, putting on another layer of clothes and challenging the body to a 1500 rep workout. We finished our time of fellowship with a meaningful reminder of how Good Friday can possibly be “Good”.
Hope everyone had a most blessed Easter surrounded by family and friends!!
5 pax made it to a cool Waxhaw Elementary. A special acknowledgment goes out to our DOUBLE POST athletes who 1st hit Asylum for the VQ there, then broke all the rules of the road to make it to Lycan in 11 minutes.
Warm-Up:
Short mosey to 15x Imperial Walkers, 15x SLOW Merkins (3-count down, 1-count up)
another short mosey to SSH 21’s (count out loud to 5, then silent to the HALT, with a penalty for anyone stopping too soon or too late). Q can’t count apparently.
Main Event:
Mosey to the wall for Ascending Testicles (Q cried mercy on the BTTW reps)
Mosey to Angle Grinders
Bataan Death Crawl one full rotation then Sprint to the end of the lot
4X4’s (oyo to 4)
repeat Bataan Death Crawl one full rotation then Sprint to the other end of the lot
7 of Diamonds; 7x Burpees, 14x Flutter Kicks, 21x Merkins, 28x Squats, 21x Merkins, 14x Flutter Kicks, 7xBurpees but only made it to 2nd base before time ran out.
Mosey back to COT
Announcements:
Check out the South Mountain CSAUP, April 17th, here… https://f3southcharlotte.com/?s=csaup
Moleskin:
VQ, check, was nervous, check, and bear crawls are harder than I thought
Shop Dog borrowed a headlight to avoid having to “feel his way” in the blue porta-john. PAX nearly created a field-expedient new exercise called “splashies” on this occasion
Dilbert tried to sell the virtues of wool as his preferred workout clothing, turned south quickly
No-Show was the BRAND NEW shovel flag, lovingly created just for the lycan, guilty party un-named
Das Boot invited YHC to Q out at Body Shop this Thursday, 4/8. IR has limited running and created
somewhat of a strength focus for YHC for the last year, so… as the site name implies, this will be a strength focused endeavor on Thursday. Heart rates will be elevated, some mileage will occur, but likely a little below the typical ~5km required of a boot camp. Expect some coupons, rocks, and other (un)pleasantries.
Bring a friend.
Six PAX gathered at the Morrison Family YMCA at 0630 on Easter morning Sunday, April 4, 2021, for seven miles on, as Astro reminds us, a GLORIOUS DAY. Along with the great conversation at fellowship pace, the highlight of the 2nd F run was hitting the Community House bridge over 485 right around sunrise and stopping for a few minutes of prayer and gratitude.
Props to Purple Haze for organizing the run and huge kudos to Astro for keeping him to it when it seemed like some PAX might not make it. Chopper held strong on the heels of his longest run since he knocked out the virus a few weeks back, Bunker also made this run on the heels of a big trail run yesterday, and it was great to see Gumbo back out.
Thanks to a podcast a couple of days ago, YHC was reminded that even Jesus Christ let someone carry his cross for him for a while. This was some 3rd F and a lot of 2nd F, disguised on the surface as something 1st F, but it was a big reminder that F3 is more than a workout. Don’t be afraid to let someone help with your burdens at times — we’re surrounded by brothers willing to do just that.
WARM-UP
* Mosey to the woods back to Nesbitt Park Circle
* 25 Rocking night clubs
* 25 Side Straddle Hops
* 25 Imperial Walkers
* Plank Position – Calf Stretches
THE THANG
* Mosey and do 5 squats at every tree on way up Nesbitt Park to rock pile
* Everyone grabs a lifting rock followed by partner exercise: P1 exercising / P2 running:
400 cumulative reps 4 exercises:
* 100 curls
* 100 overhead triceps
* 100 overhead press
* 100 chest press
* Place Rocks Back & mosey to Front of Kensington School: Partner exercise: P1 exercising / P2 running.
400 cumulative reps 4 exercises:
* 100 LBC,
* 100 Heels to Heaven,
* 100 Forward Lunges,
* 100 Squats.
* Mosey Using Indian Run from Kensington School down Bridgewick Rd left of MillBridge Pkwy to Millbridge Clubhouse for Jack Webb’s. 1 Merkin/4 Air Press..2/8, 3/12..up to 10/40.
* Mosey back on Millbridge Trail to Nesbitt Park Circle:
*20 Tricep Dips on curb
* 20 Mike Tysons
* Mosey back to COT
MOLESKIN
Great workout gentlemen. The discussion during the workout was lively filled with talk of rectal exams, turtle heads and wedding rings😉
Premature witty quote of the workout, while doing Indian runs, “We lost two, but we lost one who lost to a number two.”
Elmers is getting stronger & faster.
Doughboy was a strong & healthy this morning.
Mad Dog got overly excited when he saw the green light turn on Nesbitt bathrooms.
Announcements
I thought it was appropriate to have an egg hunt since this is Easter weekend, so I put in a request to the Easter bunny, and he delivered!
We did our warm up behind the middle school (we needed it since it was 30 degrees out) with some seal jacks, skiier jacks, imperial walkers, plank jacks, calf stretch, runner’s stretch and merkins.
Then we started out on our Easter egg hunt, Paula Abdul style. Luckily we found our first egg pretty quick. We always passed up the egg and ran to the next one, did 5 merkins and then ran back to the egg we passed and opened it to find a surprise. The eggs were filled with wonderful exercises with reps, much to everyone’s delight. We followed the trail of eggs out to twelve mile creek and then in the elementary school entrance.
The last egg on that trail gave us instructions to head over the the middle school b-ball courts, where we found a pile of coupons waiting. Most Easter bunny’s leave candy, this one wasn’t nearly that nice. We did some murder bunny relay work (paybacks to the mean Easter bunny) with speed skaters on one end and crunches on the other. Then we switched to bear crawls with squat jumps on one end and American hammers on the other. Just when we wanted to do more murder bunny’s, we noticed another egg hiding there, how could that be?! So we opened it and it told us to go to the flag pole. Off we went, what an adventure!
There was another egg waiting at the flag pole that said we were at the wrong flag pole and we need to go to the other flag pole, but first do 20 step ups. Then over to the other flag pole we ran, only to find yet another egg that told us to go to the swings, but to first do 20 derkins. What could be waiting at the swings? We were captivated with anticipation. There we found another egg that told us to go to the rock pile, but to first do 15 swerkins. At the rock pile we found another egg that told us to get a rock and do 20 curls, 20 overhead presses, and 20 tricep extensions, and then go to the front of the middle school. Chastain started talking about doing donkey kicks that he did at the last workout he Q’d and how much he loves them. The Easter bunny must have been listening because the next egg told us to go to the lunch tables but first do 20 donkey kicks. At that moment we all knew the Easter bunny was real. So over to the lunch tables we ran where we found a case of Body Armor and a box of granola bars. Wow! What a surprise the Easter bunny left for us.
But there was still some time left so we ran back over to the coupon pile and did some partner work. One pax did curls while the other ran, then one did goblet squats while the other ran, then one did coupon crunches while the other ran, then one did coupon swings while the other ran. Then we carried the coupons and the goodies back to COT.
We all agreed that the 30 degree temp felt pretty good by the end of our egg hunt. We’re pretty sure we found all the eggs. And we are definitely all believers in the Easter bunny now, but next year lets get a better Easter bunny that will leave some candy.
Nice work today, and happy Easter fellas!
5 pax showed up at Calvary in various states of cold weather gear for what is hopefully the last cold morning for several months. Bells were unloaded and distributed, tunes were loaded up on Spotify, and a disclaimer was given.
Warm-up:
Main event:
COT – thanks to Cottonmouth for the takeout.
Announcements:
Moleskine:
5 obviously forgot to check the forecast and decided to show at Kevlar for their weekly Friday beatdown. The weinke was simple — work on endurance, strength & agility for 45 minutes. We accomplished our goal and everyone (hopefully) got their money’s worth. Here’s how it went down.
Disclaimer given & a slow mosey throughout the parking lot of Christ Covenant Church stopping at the halfway point for COP
4 Corners (think of Paula Abduls on steroids)
Mosey to benches & fire escape stairs on back side of sanctuary
Mosey back to launch for 5MOM
Moleskin
It was the last, last cold Friday for the next 8 months. 5 showed despite the 33 degree temps and heard way more than they expected about a show YHC was convinced to watch on Netflix. Binge watching 3+ hours of chick flicks with the M each night is an acceptable excuse to miss the next day’s workout. Right? Can I say “chick flick” without getting Canceled? Anyway…… Here’s my official review: It was nothing more than 2 seasons (20 episodes total) of one giant Hallmark movie. Great for spending time with the M between NCAA Tournament weekends, but you gotta kill the time somehow. #happywifehappylife
Despite the cold temps and boring Netflix reviews, BLC, Wormwood, Clover, & Orange Whip crushed it this AM, and are all better for it. The only thing harder than this AM’s workout was trying to explain in writing the 4 Corners exercise.
Check the Social channels for upcoming CSAUP & monthly challenges.
Have a great Easter weekend & Spring Break.
Madison
PS – Remember – without Easter, there would be no Christmas
Ghost written by Voodoo on behalf of Frehley’s Comet, who is too old to figure out WordPress.
9 pax rolled into Calvary for our weekly dose of Wednesday metal. With Frehley’s on Q, a few things are guaranteed: (i) oldies on the boom box, (ii) inappropriate mumblechatter, and (iii) appropriate flatulence.
Warm-up:
Main Event:
Time. COT
Announcements (stolen from Hoover’s excellent SACS backblast):
Moleskine: