3 for the woods. Deadwood did between 4-5 miles. Paper jam did 8, I was stupid and did 11.
Reports were trail was flooded but it had cleared had a few wet areas
I planned out a 2 mile loop. I ram it the day before and knew we would have a few puddles to watch for. The 28 degree temps did cause some ice on the hills which made for a little bit of audibles during the workout.
DiCCS given:
THE THANG
Opening mosey to the traffic circle
16 x SSH
15 x Imperial walkers
10 x Merkins
Calf Stretch
Mosey out to the main Mill bridge Pkwy
Head up the hill to not return each intersection alternate between Bobby hurleys x 10 and Big Boy x 10
Continue to the second round about go left on Hudson Mill Dr last intersection I picked low slow Squat and Jwow picked V up’s x 10
Enter the walking path which as I said I had verified was clear but had some puddles to avoid.
either Bear crawl or lung walk all Bridges or tunnels. (2 tunnels and lots of bridges)
At various intersections had instructions to perform 3 x 5 workouts 3 trips up the hills with 5 workouts at tops and bottoms.
Some of the hills we could not go up as much as I had planned due to ice.
Workouts Monkey humpers, smurf jacks, bobby hurleys, LNC’s, Merkins, SSH, and some others.
On the way back we had less than 15 minutes left and Fuse started to ask where are we and do we have time to get back. We were closer than he thought.
We got back from the path. Headed for the circle where we started and took turns calling Mary for the next 7 minutes.
Head to COT and had the Rucker’s coming in so we waited for them to join before the count.
I did promise at least 2 miles we got about 3.7
Announcements
Roster coming up but need details of how to sign up. Not sure on the date either but rumor of a drinking team.
Q school on March 6th Although me and Animal can’t make it as we will be at the idiot
Close with Prayer I took us out
My 3rd Q and my 3rd bootcamp since torn meniscus surgery in December…great to be back…and ahead of schedule! Now if we could get the rain to go away…well, it did for the most part during the workout, but we did spend some time on the ground, so getting soaked was unavoidable.
PAX slowly exited their vehicles with just over a minute to spare…DICCS given and we’re off.
We start with a mosey to the shed and we begin to warm-up:
50 SSH (in cadence)
25 Merkens (on my down)
25 Bobby Hurleys (on my up)
50 Speed Skaters (on your own)
Let’s stretch a bit…
10 Potato Pickers (in cadence)
Calf Stretch (for a 10 count)
Upward Dog (for a 10 count)
Cat Stretch (for a 10 count)
Enough of the fun stuff, let’s get at it…
From the shed we work our way back to the parking lot completing the same 3 exercises at each lamplight, building from 5 reps each and adding an additional rep at each stop ending up completing 13 reps at the end. Exercises: LBCs, Carolina Dry Docks, and Bomb jacks.
I’m still the six, so most everyone else had a rough go of it waiting for the 6 to get in while doing Goofballs.
Now for an Indian Run to the Middle School overhang and we partner up. PAX 1 runs around the traffic island while PAX 2 does mountain climbers. This continues with squats, high-knees, and plank jacks. I’m the 6 again and the other PAX do some step-ups.
Thinking the Weinke was 5 or so minutes behind schedule at this point, I cut short the next phase of the workout by having the PAX sprint the length of the traffic island and return by backpedaling – – the Weinke as envisioned called for 4 rounds of this…turns out we could have done it…oh, well, next time.
We mosey back to COT with about 5 minutes to go and it’s time for PAX Choice. I don’t remember who called each exercise, but we went from Moroccan Night Clubs to LBCs to one-legged squats to off-set merkens on the curb and, finally, to a mosey around the COT lot…great work brothers!
My Two Cents…
I’ve missed the bootcamps so much and I’m glad I’m well enough to rejoin and get back to my weight loss journey in earnest. While it is imperative that you, the individual, must want to routinely wake up for 5:30 am workouts, rain or shine, having the F3 Brotherhood to inspire you and hold you accountable strengthens the resolve. I have to also spotlight the importance of the MASH unit for those that are injured, for those that think a bootcamp might be too much, and for those that just need a running break. MASH workouts are legit tough, pretty much Diesel everyday and always growing with new challenges. Centerfold, Mayhem, Penalty Box, and Bunyan have this operation running right. Lastly, there seem to be more Respects these days than youngsters like my 47 y/o self…that’s an awesome inspiration! See you next week for my Diesel Q!
And for my 64th Q I pulled into the Waverly shopping center and pulled in by the parking deck to count number of floors. See 15 guys running around in there already. I’m completely baffled by this since it’s only 523am. Oh snap, does this site take off at 515am?? Please no…
Confirm on the site it’s a 530 start and then I see our very own Urologist in his car sipping on a nice glass of urine….and that’s when I knew I was in the right place. Great to see you this morning Swimmers and I left my sample in your coffee cup before you lefts. Per your request. I digress.
We have a handful of cars show up, it’s sprinkling but i see a wide open parking deck with out names all over. 6ft DiCCS was shared/explained so that the boys of SOB could pass it on. I mean it’s funny but also it actually is very memorable
6ft DiCCS:
• 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?
Well it’s 530am and we were off…
THE THANG
Mosey around building and into the backdoor of the parking deck. Circle up for….
1. 20 x SSH IC
2. 20 x Moroccan Night Clubs IC
3. 15 x Imperial Walker
4. 15 x LS Squats IC
5. Calf Stretch
6. Can Opener & Runners Pose
7. Jimmy Dugan
Mosey up the deck a floor for a reverse Tyson Press Webb. Start at 10 and 40. Work your way down to 1 and 4. 5 x big boy Situps between rounds.
Mosey down a floor and pair up. Partner 1 does a hot lap, while partner 2 completes exercise:
• 200 x Speedskaters
• 150 x Big Boy
• 100 x Bobby Hurleys
Lineup across deck. Suicides with exercises inbetween. 10 x Merkins, 20 x V-Ups and 30 x American Knockout. 3 rounds of suicides and 2 rounds of exercises.
Some mosey over to deck covered COT. Time for some Lt Dans with a few minutes left. 1 deep squat & 4 jump lunges. Completed 5 rounds.
MOLESKIN
It was raining out but we didn’t have to worry about it due to the concrete shelter. Other than my ability to count, give instruction, etc overall the workout went as planned. Kept the heart rate up, got 3 miles and I didn’t hear any complaints.
Sadly didn’t hear Ice9 dry heaving either but his counting shenanigans were present. I channeled my inner Recalc a few times focusing on the pesky bending of the knees during a squat, or the mysterious Speedskaters which is not a tap dance. Overall a semi quiet group but also chatting in a parking deck is awful because of the echo.
Thanks for having me Transporter. I hate the distance but I love the vicinity to Starbucks.
Happy Friday fellas and enjoy the weekend! I know I will be drinking a few nice beers thinking about the pain in my thighs.
ANNOUNCEMENTS
Nada…
The Warmup
The Warmup started with Popeye recommending an audible moving Diesel to Cuthbertson. I said to Chicken, we can do that? He said you are the Q and you make the rule! Enough said and I jumped back into my car and drove off. PAX arrived 5 minutes late therefore no time for a warmup.
The Thang
I told Chicken I was setting up the racetrack, like we did at Body Shop, and he just rolled his eyes. The racetrack was shaped like Daytona 500 with (3) exercises on the straight portions with pit stops at the turn areas. Well it was not an actual pit stop to take a break but was the start of the pace car. One PAX would start in plank, Spiderman walk 3 times, and then a Merkin. This continued until the pace car reached the other pit stop and back to the starting pit stop . The rest of the PAX were spread out along the tracks straightaways doing an exercise. Once pace car finished, PAX rotated to next station. Draper and Popeye really enjoyed going from pit stop to pit stop.
Racetrack design: coupon was required at each station:
PAX completed 5 rounds around the track and cars were slowing down after second lap. PAX crushed it and big shout out to 0-69! You did it brother!
0-69 said today was epic!!!
Announcements
Premature on Q tomorrow at Blackhawk
Cold rain. Again. Even so, 9 dudes joined YHC. Brief disclaimer offered and quickly cut off by Lorax. He was ready to get moving. Nothing fun about standing around in cold rain.
Thang
Mosey across 51 and through some of the parking deck. Circle up on level 1.
COP: 8 or so exercises. Pax called exercise, YHC called cadence to 10.
Double Ascension
Level 1. Launch between stairwell 1 and 2. Run up a level using stairwell 2. 10 Merkin. Proceed to stairwell 1 and down to launch. 10 Heels to Heaven. Up to level 2. 20 Merkin. Down stairwell 1. 10 H2H. Up to 3 and back down. Plank-o-Mary. Round 2 called by Gravedancer. Launch was 10 burpees. 10-20-30 Parker Peters. Plank-o-Mary.
AYG to level 4 and back down stairwell 1. Wall sits with alternating foot raises.
Mosey back to launch lot at Amelies. Some more Plank-o-Mary with some Merkins for good measure.
COT
Motorboat had to cancel his Q this morning. Was hoping that would not happen, as he was supposed to bring me the Lonesome Dove DVDs. Great book. Pulitzer Prize winner. Recommendation and book provided to YHC by Clover, who was noticeably absent.
Margo was getting after it this morning. P200 training was on display.
Lorax quickly dropped his rain coat. He don’t need no stinkin’ jacket.
This crew put in the work this morning. No complaining about the weather, or the burpees called by Gravedancer, for that matter. Well done, men. Big win is getting out of bed and posting.
On to the title. 7 +/- 2 is sometimes referred to as Miller’s Law. George A Miller was a Harvard psychologist who studied short-term memory capabilities in humans. His 1956 study is somewhat famous (i.e., one of the most cited papers in psychology). In it, Miller argues that the average human short-term memory can hold 7 plus or minus 2 items. I got 10 pax names today. 14 last week. While my case of OLD thrives relentlessly through my body, my mind appears to be morphing into a steel trap. Or something like that. Anyway, you have to take a win where you can.
Thanks to the 9 men who posted this morning. Gotta admit, the weather has been beating me down some. This is a tough time of year for many people. Seasonal Affective Disorder is a disorder with symptoms similar to (or including) depression. Fatigue, depression, social withdrawal are major symptoms. Given the current state of affairs with COVID, most people are experiencing forced social withdrawal already. The last 11 months have been hard on many folks. Check in on your friends and neighbors that you haven’t touched base with lately. Say hello to a stranger in your travels.
Thanks to Thunder Road for the takeout prayer.
Continue to pray for Jennings Palmer. For zero cancer cells in his body. For the chance to have another successful bone marrow transplant. For his parents and siblings.
Rain, rain, go away, come again another day. OK, so it mostly listened. It rained on the drive to Cutty and started raining again immediately following COT, but amazingly we didn’t get rained on during the workout. That doesn’t mean we didn’t get wet…
Less than a minute to go, Dasher says “Can our first exercise NOT be Big Bois or something on our six?” My response: “I can promise it won’t be the FIRST exercise”
DiCCS given “Don’t be a dumbass” – Too late, you’re here.
Warmup
Mosey around the front of the middle school loop. Stop and do SSHs and other stretchy things
The Thang
Yesterday at The Arsenal I did Killer B’s Caught in a Webb. Today at the Swarm, how could I NOT do more Killer B’s? Especially after Sugar Daddy mentioned them possibly making an appearance.
Mosey to the Pathway to the Palace. Exercises performed at each light pole. Increase the number of reps AND the number of exercises by one at each light pole. It looked like this:
That’s a lot of B’s!! Terrible B’s! Awful B’s! KILLER B’s!
OK, time to mosey. Over to the big high school lot for the Starfish.
Start with 5 Burpees and do 5 more Burpees every time you finish a corner. Corners = 20 Dry Docks, 20 LBCs, 20 Squats, and 20 Plank Jacks. Dasher basically Qed this one cause after I told everyone the exercises I immediately forgot what they were. Apparently I reserved all my memory capacity for the above Killer B’s.
Over in the northwest corner is the lowest point of the high school lot. Up the road to the speed bump is (almost) the highest point.
5 Mike Tysons at the bottom
5 Jump Squats at the top
5 rounds
That’s the Triple Nickel.
Mosey to the first alcove on the high school. Time for some Donkey Kicks. 10 DKs followed by a 10 count with your feet on the wall. Repeato with decreasing reps and count until you get to 1. Try not to black out.
Mosey to the next alcove. People’s Chair. 50 Air Presses civvy count. 20 Big Bois. 50 More Air Presses.
Mosey to the front of the middle school to encroach on the Impromptu crowd. Partner up.
P1 runs the half lap
P2 does the exercises
200 Dips
150 Speed Skaters (2=1)
100 Derkins
Mosey back to COT with a few minutes to spare. Sprint a couple of times to get your remaining energy out.
El fin.
Moleskin
Small numbers doesn’t mean you can’t have a good workout. In fact, sometimes it’s nice to only have a few guys. You can talk more (when you can breathe) and you can stick together better when you do the exercises. Dasher and Gerber are two guys I can always look to to push hard and set the pace. I know that if I’m keeping up with them then I’m doing alright because they’re not going to half-ass it. Sugar Daddy isn’t your average respect. He’s not someone I aspire to be when I’m a respect. He’s someone I aspire to be right now. If you’re looking for motivation. If you’re looking for a fitness goal. If you’re looking for someone to drag you around Cutty and look good doing it. Look no further than these three. Thanks guys for joining me in the gloom.
Announcements
Q School – March 6th, 6:30 to 8:00 at Cuthbertson. All are welcome. If you’ve never been you should definitely sign up. If you’re looking for a refresher then please sign up. https://forms.gle/iqsQ1jp3BVsuziCt9
YHC took us out
Rain or Shine Dinner was served.
Warm Up
The Thang
Now that we were all warmed up on a cold night. Dinner was made for a full body workout – arms, abs, and legs. The plan was to stay out of the weather if needed, turned out the rain stay away and allowed the 11 PAX and 2.0 to enjoy the night and eat a great dinner.
At the front of the middle school we worked on our arms with a Pyramid of:
Then a quick mosey to the school bus cover to work on our abs.
With no rain, we mosey around the circle of buses to ensure our legs were ready to be Sumo’s
A mosey to the Shed for some dead air lefts. Now onto the final 9 minutes we mosey from light pole to light pole, with some merkins, running backwards, skipping our way back to COT
The Moleskine
The forecast was 100 percent right, a great workout for everyone
Announcements
7 SOB-ers looked out the window and said ‘I’m in’ for today’s edition of The Brave.
Mosey a bit
20 SSH
15 IM
10 Potato Pickers
Run to the Hotel Deck and do 5 Squats every other light.
Deck 1, Round 1:
10 Merkins
Run to Ramp
20 Squats
Run up Ramp
Repeat to Top
Stairs to bottom
Deck 1, Round 2:
5 Diamond Merkins
Run to Ramp
10 Jump Squats
Run up Ramp
Repeat to Top
Stairs to bottom
Hold Elbow Plank for 1min
Mosey to Bridge for Wall Squat with Air Press
50 single count Air-Presses
Run to Mount Midoriyama (Wells Deck – Do we have a name for this? We should.). 5 Squats every other light
Deck 2 – Deck Ramp 4 Square
Starting at the bottom run up a ramp.
Corner 1 – 10 Jump Squats
Corner 2 – 10 Half Burpees (no merkin)
Corner 3 – 10 LBC
Corner 4 – 10 Merkins
Back Down stairs to the bottom
Run up 2 Ramps and Repeat the Four Square
We made it to level 5 and then did level 3 again so we could exit.
Mosey Home For Non-Stop Mary
20 Dolly
20 Flutter
20 LBC
Thine Only Moliest of Skines
~4.8-5.0 Miles for everyone today. Deck Ramps add up. Had it rained any harder we were going to do an entire workout of Ramp-4-Square. Glad that wasn’t the case.
One-Niner – Good to see you. Been a while but you were pushing hard through the ramps. Taking lead on a couple.
Wild Turkey – this guy leaves nothing out there, a brave regular who you can count on to push you.
Frehleys – A true respect. Despite saying he was never double-downing again, he doubled down today. Here you are reading this and didn’t make either workout. Respect given.
Taco Stand – Stamina – Took mid-way lead on the ramps and didn’t hold back. YHC was trying to catch up to you. Good one dude.
Sweetwater – #respectsoon – You hit the ground running hard in F3. Thankful for you and your leadership of the PAX in your short time with us. Great work out there today, as always
Rousey – You worked hard today. Mileage number achieved. Keep at it.
I though for sure when the air-presses were called that Rousey was F-in with me for calling him out at The Maul on Wednesday (and on slack). He has a special way of counting. Its like you are on radio delay. You know, when you call in to the radio station and are talking but have the radio up in your own car, which in turn goes back into the phone and back out the radio but now more delayed. Reminds me of officer donny pressley.
Here you go buddy. Practice out loud. Quiz will be given at any workout you attend.
The Warmup
Warmup simple: ran to the nearest covered area which was about 100 yards and started dynamic stretching
The Thang
The Wienke incorporated using Premature’ s playing cards of pain. We all decided to play 21 and started with flipping two cards. The sum of the first two cards was 17 and it made sense to start with Das Boot’s famous “Pickle Pounder”. Chicken was very excited to hear Pickle Pounder but after 17 rounds, not so much. PAX continued to flip two cards for 13 rounds and decided to take a pit stop for 2 seconds before starting bear crawls. PAX circled back up to start the next 13 exercises finishing the deck and encountered the Joker. This was dealer preference which equaled 50 Goofballs. Again, thanks to Das Boot. Sugar and Sledge looked like professionals doing Goofballs…hmm.
During the second set, Chicken and I created a new exercise called the Daytona 500. Start in plank, move sideways three times, then (1) merkin going counterclockwise for one elliptical revolution. We managed to complete 16 Merkins. That was a love hate exercise.
PAX shuffled the deck and performed another 13 exercises and had intermission with bear crawls. Circled back, completed Daytona 500 but this time going clockwise.
I can tell Das Boot and Sugar were very excited about doing the Daytona 500 by listening to their groans. For that matter, everyone had groans including the Q!
I will say Sledge-O-Matic crushed it! He did all the exercises and still had more in the tank. Great job my friend.
No mileage but only repeated one exercise twice: You got it “Pickle Pounder”
Announcements
Rooster March 13