And for my 68th Q, I’m now in the great state of LA with the family as our tour of the Southeast continues….
These guys have a freaking GroupMe link on their website so I cannonballed in immediately! “Where is a bootcamp tomorrow and I can take Saturday’s Q Catfish!” Everyone I’m sure was like “who the hell is this guy?” A quick scan showed an opportunity to lead and I’m happy to do my fair share. And that’s where the story begins…
I started working on my wienke the day before as the kids napped at the house at a place I had visited exactly 20 years ago. Cooter Brown’s is an experience and a perfect start to get the creative juices flowing when paired with Parish’s 4DH Envie.
It was 6:29am and I was prepared to whip out my 6ft DiCCS in a beautiful park. Say that again? We are all children and a helpful disclaimer to assist with a safety overview is a great way to start your morning. But what does it mean?
• 6ft – reminder to keep yo distance!
• Di – the usual F3 disclaimer
• C – Cellphone on a pax in case of an emergency
• C – CPR, who knows it?
• S – Safety, are we crossing any roads? Anything to be aware of?
And it’s 6:30am, let’s roll…by circling up. Ruckers warming up with us.
THE THANG
Warm up:
1. Jog in place
2. High knees
3. Butt kickers
4. 20 x SSH IC
5. 20 x Imperial Walker IC
6. 10 x Morroccan Night Club IC
7. 20 x Deep Slow Squats IC
8. Jimmy Dugan
9. Calf Stretch
10. Can Opener
Time to mosey now towards Roosevelt Mall for some street lamp Paula Abdul. Up two lights, 32 x Speedskaters. Back one light, 5 x burpees.
Ab Webb time. 1 x Big Boy. 4 x American Knockout. That rhythm is Rd 1 and keep multiplying. Finishing at 10 and 40. Halfway done
Back to Roosevelt Mall for Paula Abdul. This time 12 x monkey humpers on the up 2 lights and 12 x Bonnie Blair’s on the back 1 light.
Mosey to fountain area to finish the Ab Webb. Then mosey to the large parking lot.
Line up across the stretch for the always dreadful but important demon, Mike Crawl Webb. The combination of Mike Tysons and Bear Crawls is just brutal. You start with 1 x MT and 4 x BCs. Then multiply for 10 total rounds, finishing off at 10 x MTs and 40 x BCs. Stopped after Round 7.
Time to give the shoulders a rest. Team up. P1 runs to one end the parking lot and back, while P2 does the exercise:
• 100 x V- Ups
• 100 x Bomb Jacks
• 100 x Bobby Hurley’s
Cut short for time. 10 count. Mosey back to the grassy area to finish rounds 8, 9 and 10 of the Mike Crawl Webb. And that’s time…
MOLESKIN
The workout went as planned and I appreciate the 5 of that joined me for the post. We got 3mi in across the full 60mins workout crushing different parts of the body. My goal was to work off last night clarified butter from my Crawfish @ Boil Seafood House, which was delicious.
It was a great morning all round and I throughly enjoyed the 60 degrees to boot. I can’t even imagine the temps in the peak of summer and I’m sweating thinking about it now.
I was able to post 3 times during my time in New Orleans and these guys got something special here. Great small group on the levee on Thursday, massive group the next day at Tulane U and then my Q at City Park. I’ve been lucky to post all over the Southeast. Some have a “i gotta come back here” feeling and some don’t. This was absolutely true and they reminded me a ton of our own Waxhaw, NC. Thanks again for the opportunity to lead and I will see you all the next time I’m in town. Special shout out to Reluctant Yankee who took me under his wing while in town with F3 locations, questions and where to find to go mixed drinks near Audobon Park.
Only four PAX this morning for what is hopefully the last chilly gloom of the season. As a group we decided that today’s musical selection would be to listen to and review AC/DC’s new album Power Up. There would have been five of us, but at 5:28 am I received a text from Voodoo saying that he was wrapping up some work for a client in Ireland and wouldn’t be able to make it. I assume this mystery client was Bono, Pierce Brosnan, or Conor Macgregor since those are the only notable Irish people I can think of. Maybe Sinead O’Connor, though I’m not certain she is still among the living and can’t be bothered to look it up. Mighty Mite wondered aloud if this was a ruse to avoid any discussion of UVA basketball. Later in the day I received another text from the Nant’an asking when the backblast would be posted. The audacity. Anyway, on to the day’s activities:
EMOM Sets of 10 rounds/6 reps of heavy swings
AMRAP Sets for 15 minutes of 10 merkins, 5 sumo high pulls/upright rows (there was some discussion on what the proper term is, but I like sumo high pull) and 2 clean & press each arm
Active Recovery set of 50 swings
Three sets of mixed grip heavy carries and deadlifts followed by some core work to round out a solid start to the week
Initial thoughts on the new AC/DC album is that fortunately is sounds like AC/DC. It’s essentially blues grooves and driving rock beats played through heavily distorted guitars over a shuffle drum beat supplemented by sexually suggestive lyrics, catchy hooks, and numerous ways to use the word “rock”. Personally, I don’t really want a band like AC/DC to grow as artists or exploring the proverbial studio space. I want stripped down straight ahead rock and roll. Anything more than four chords is jazz fusion. In short, Power Up is superior to approximately 98% of the dreck released over the past twenty years. Long live rock and roll, may it once again rise and stand at the forefront of popular music.
March 19th, 2021. One year of madness that feels like 10 have passed. You can argue the state of the world and our overall mental health has gotten better or worse. Whatever, YHC is over it. #2020 is behind us, #2021 is here. CMS kids are heading back to school, vaccines are being distributed, and the Beer Mile was the perfect end to send that dumpster fire of a year floating upriver sans paddle.
49 men stalked the Beer Mile channel and YHC got nervous that the numbers would get unmanageable. This wasn’t Miami Beach during spring break, but YHC was waiting for Gov Cooper to send in the SWAT teams to tranquilize us. 38 M’s of said stalkers must have gotten word of the shenanigans and decided it was time to tackle some Honey-Do projects. For all you math majors out there, that means 11 men stepped up (or got permission) to compete in the 2021 Beer Mile.
The weeks leading up to this madness were peppered with the usual CSAUP pre-game antics. Trash talk, intimidation tactics, comparing notes on the best “training” methods. Vegas had the early odds on two runners thanks to the Slack chatter. But before we discuss outcomes, one shouldn’t overlook life’s most important millennial rule, “I tried, and therefore no one should criticize me.” Any endorsements there, Joker?
But this is a F3 CSAUP. Those weak-minded participation trophy rules don’t apply. Criticism and cynicism abound. Suck it up buttercup, unless you’re blowing chunks on the track. Then go from suck to blow, deny all knowledge of your actions, and take the penalty lap “for the team”. See Cheese Curd for more details.
It should be noted at this time that small pockets of innocent civilians, who are now dumber for having witnessed this, were attempting healthy activities out there. Some teenagers were learning to throw a shot-put. YHC could have saved them some time and taught them how to launch a kettlebell across a parking lot at Swole or Meathead. There was the slow jogger, who kept passing us. He was jealous and wanted in but was too intimidated by the beer chiseled middle-aged men milling around the track. Finally, some random runner was doing yoga near the starting line. After being subjected to 80’s metal played on an iPhone he wisely and discreetly packed up in the wake of an advance of middle-aged men converging on the track armed with beer and determination. It was as if a posse of venti pumpkin spiced latte fueled Karen’s were showing up at Marshalls for a BOGO sale. Like the manager suddenly disappearing on his lunch break, this dude quit his yoga, mid-pigeon pose, packed up his gear, and rode off into the sunset. There was mumble-chatter that he might call the cops.
Back to the race, the favorites were picked a week before the event, but *spoiler alert* just like THE Ohio State losing to Oral f***ing Roberts in round one, the Beer Mile bracket was busted after the first lap.
Disclaimer aside, and it was a good one, judges were selected/voluntold from the spectators. Runners found their preferred spot for beer placement on the track. Rules were shared and Geraldo manned the clock. At his signal, the first beer was opened and the race was underway.
YHC was a participant, so others will have to chime in on the smart plays, fast chugs, and hot laps. YHC knows he lead the pack early on the first lap and was generally out in front after the first three beer chugs. But to everyone’s surprise, Rousey jumped out of the gate quickly on the second lap and maintained a strong lead throughout the race. He even stopped to bust out a burpee at the start of lap 3 and taunt the rest of us as we caught our breath and tried to finish our beer. If Woodson was there, he would have given Rousey a run for his money. But no one could touch him.
Race results are below, times weren’t captured for all. Sound off in the comments with a challenge to the judges and we’ll go back to the tape to call BS and make fun of you.
Big thanks to our judges:
Race participants covered every F3 athletic shape and size. There were runners, clydesdales, meatheads, Beer Mile and BRR veterans, pax both old and young, Area 51 and SOB. A solid representation of the best (or worst) that we have to offer. As advertised, the Beer Mile isn’t about running fast. Training can’t be done on a weekend with some non-alcoholic seltzer. It’s an after work event on a Friday, where you either succumb to the week’s grind or blow through all the stress and struggle to leave it all on the field. This isn’t Friday night lights. It’s far superior.
Finally thanks to all the runners. This was a fun event and there is already talk of an Oktoberfest Beer Mile later this year. Covid concerns and risks are being managed, the world is getting back to a new normal. These are the fun times we missed and need to bring roaring back. YHC looks forward to the next bout of stupidity y’all.
#SYITG
Out of town again and planning to post with the local region. My brother in law needed a ride to the airport for an early morning flight. Should’ve been perfect except he overslept and wasn’t answering his phone.
So I roll into The Phoenix AO about 8 minutes late and fortunately these guys have a shovel flag planted. I sprint in the general direction looking for signs of life, come around the corner and see a group of guys doing Blockees with their coupons. Yuck. They haven’t seen me yet so there’s still the chance to sneak back to my car. Nope. I’m here. Let’s do this.
They pax were “kind” enough to lend me a coupon and we continued a very Chiseled-esque workout with block work then a mosey on repeato.
The QIC, Fragile (it must be Italian!) asked for suggestions at one point but didn’t like my Murder Bunny option. Huh. Blockees are OK but MBs are no good?
Good group of guys. I think they welcomed the break to grab me a coupon from the Blockees they were doing when I arrived. Good banter, some attempted Q Jacking and they were kind enough to humor me for a family photo at the end.
A+ Would post again
9 PAX at Ignition tried to shake down the Q about the weinke before the opening bell. But YHC didn’t have a weinke planned wasn’t divulging the info. All that was told was “Get a headlamp. We are going to dark places.”
DCCS shared openly
HOW IT STARTED:
MAIN THANG:
WHAT THE HECK HAPPENED?!?!
ANNOUNCEMENTS:
DW took us out in Prayer . . . Have a blessed week by blessing somebody in your path
Coming into this morning I was going to do the torturous 1-mile opener with piles upon piles of running but I changed my mind mid prerun. At Flash the audience comes in all shapes, sizes, speeds, and abilities, so only running is not going to make them faster…they/we need to get stronger. Here’s what went down.
5:29 DiCCS given, let’s mosey! At this point, Mad Dog had his shoes laced tight ready for the opening mile…AUDIBLE! Mosey to the middle school and circle up.
The Warmup:
10 SSH IC
Calf Stretch
10 Merkins IC
10 Plank Jacks IC
10 Mountain Climbers IC
5 Merkins IC
Lets Mosey!
The Thang:
Mosey to grass field beside BB court.
1 AH/4 V-ups @ 5/20 keep AH’s and switch to Back Scratchers… This burned pretty bad but I think I got points for finding some nice dry soft grass to use.
Mosey to Transporters Shed
Mosey to the BB court – Circle up –
Line up on sideline –
At this point in the workout, ALL the buses were nice and warmed up. As we moseyed by we were instantly punched in the lungs with the thickest exhaust fumes I believe I have ever experienced while running at Cutheberson…It was terrible. Stop at benches
Jailbreak to the end of the parking lot towards COT….mosey the rest of the way back.
DONE!
The Moleskine:
Good job guys! After today I realized that we have some STONG Pax amongst us! Some are runners, some are not…and that’s ok. Post, work hard, and get stronger! Thanks for letting me lead and I look forward to the next time!
Announcements:
New AO – Fullmoon @ 5;15 Waxhaw Elementary – Video died – See Chastain for details
CPR – See Surge
New AO – April 1st – @ 6pm – Walnut Creek Club House – Mountain Biking the Carolina Thread Trail – See Rockwell for details
Its about that time to start planning for The Murph!
Every year, of bunch of us idiots get together for a painfully stupid workout so we can honor the memory of Lt Michael Murphy who was killed in action in Afghanistan over 15 years ago. This year will be no different. On Memorial Day, Monday May 31 we will head to Cuthbertson Middle school for a 6:30 kickoff of The Murph. Please park at Rudy’s Poop Palace, and arrive early to stretch and hear the guidelines.
What is the Murph?
1 mile Run
100 Pull-ups
200 Merkins
300 Air Squats
1 mile Run
20 lb weight vest is optional, but encouraged for extra suck
This year we will be offering 2 separate options:
First will be a stricter rules – “Crossfit Games” style murph. A bit more difficult overall, but straight forward suck
2nd option will be a more Covid friendly version where we will substitute the pullups for additional stations, and more of a choose your own order of suck
Either one you choose, we’ll start the run at the same time, and be close enough to cheer each other on… or more likely smack talk!
On the fence, or not sure you have hit enough AO’s to be fully prepared? No worries! YHC is committing to Qing 1 workout/ week dedicated to Murph training. I will host a weekly Thursday night 6pm workout called MURPHy’s Law. We will focus on everything Murph related to better prepare you for the stupidity….
The Murph can be very intimidating and can definitely pull you out of your comfort zone. However, that is exactly what F3 is for. Come on out and join your fellow pax. Push your body a little farther today than what you did yesterday, and leave a better version of yourself!
So I put some feelers out there, and got a little interest…. so I’m just gonna go for it. Even if nobody shows up, at least I will be holding myself accountable for 1 focused workout/week.
The Murph:
1 Mile Run
100 Pull-ups
200 Merkins
300 Air Squats
1 mile Run
I am going to host a weekly F3 Waxhaw workout. Every Thursday Evening at 6pm at Nesbit Park for 10 weeks, leading up to Memorial Day. I will put together a Circuit based workout focused on muscle groups associated with the Murph. Come to one or come to all 10. We will focus on specific workouts and body movements to help better prepare anybody for The Memorial Day Murph. All skill levels are ok, you can modify as needed. This is meant to be a supportive workout. Meaning, this alone is not enough to be fully prepared for the Murph. Utilizing this once/ week workout will aid in the strength and endurance required for the actual event.
Shoot me a message if interested, and we can discuss more details.
18 men from the 3 South Charlotte crime families Region Boards showed up at Cerberus AO (Waverly) to workout and then discuss how we can better Plant, Grow, and Serve our collective communities. The idea was that our Regions are so close geographically, that our Board members should collaborate more in order to reach more Sad Clowns.
If you haven’t been in F3 too long, let’s give a quick recap of the Board’s role and responsibility:
Group discussion:
Break out by function:
Key Takeaways:
We are incredibly blessed to have F3 and the Boards take our responsibility very seriously to share it and grow it. We have a LOT of opportunity individually and collectively to PLANT, GROW, and SERVE. Let’s continue to get after it and accelerate in our Fitness, Fellowship, and Faith. If we each our doing this, we will attract more men and make our communities better.
Warm Up
Told the pax opening Mosey would be to Millbridge Pool parking lot, I started out towards traffic circle, most thought I’d take the shortcut route, nah, not today, back up Nesbit drive to the long way to the MB parking lot. Stretches – Dugans, Calf, Can Opener, downward dog, upward dog, Moroccan nightclubs. Mosey back to entrance of elementary school.
The Thang
Partner up, opposite ability. P1 runs around and up parking lot to chain link fence while P2 does exercise. Stop when your team has completed the assigned number of reps. If finished early, help other teams with their reps. 70 Burpees, 200 Dry Docks, 200 Bobby Hurleys.
Mosey to soccer field. Same partners, run the perimeter of the soccer field, partners running in opposite direction, each time they meet, 10 merkins. Run around the field 3 times, for a total of 6 sets of merkins.
Line up along backline of soccer field. Run backwards the entire length of the field, run forwards back to start. Repeat 3X’s.
Mosey to traffic circle. Same Partners, P1 runs to first lightpole on right, P2 does exercise, swap until all reps are completed. 100 big boys.
AYG back to COT.
Ye Ole’ Moleskin
One Pax, who shall remain nameless, overindulged in some adult beverages the night before. Opening mosey of .6 miles did not agree with him and said Pax tossed his cookies the entire time we were stretching in Millbridge parking lot. It was a loud, substantial, somewhat violent expulsion of gastric fluid, impressive, ‘Davey Hogan-esc’. Way to push through the remainder of the workout. Said Pax said he thought when he saw I was Q, not much running would be involved. It wasn’t that much, 4 miles.
Prayers to Deepdish’s colleague who lost his 30 year old son in a tragic accident.
YHC took us out.