6ft DISCC
Mosey over to front of the middle-school to find a line of cars waiting for kids apparently, that weinke didn’t last long #twss. Off to the side we circle up for some SSH, IW, Merkins followed by stretching, can opener reaching low and high.
Mosey to the back of the high school by the stairs, confirm no kids or parents passing by. There’s even some dry concrete to get comfortable on.
3 rounds, 15 reps each: Squat, Merkin to Pike, Ice Skater (no, I don’t mean speed skater), Big Boys
Mosey down hill to Rudy’s shed and wave as we continue up the hill to the back of the middle school picnic tables. There were a few dry spots between tables, if that mattered to you at this point.
2 rounds, 15 reps each: Fast Burpee (no merkin), Mountain Climber, Fredie Mercury, Bonnie Blair.
Al Gore waiting for the six, which wasn’t a long wait. I called 30 second pause to rest up for the second round. In checking my watch I thought we had had 10 minutes left so rather than doing one more round, I directed the PAX back to COT.
COT was closer than expected and I realized we should have done a 3rd round (which would have been horribly good), but we started some PAX led Mary: Box Cutters, Heels to Heaven, Flutters, Big Boys, LBC. Abs were starting to scream and Gerber read my mind suggesting we run a lap around the parking lot.
Two minutes later our abs are recovered and who doesn’t want more Mary, right?! 15 more box cutters, and 25 big boys (abs of steel here we come), and we close with potato pickers for some stretching and 30 seconds of high knees or OYO whatever moves you.
I wasn’t looking forward to it either, but sticking with the F3 values (Held Outdoors rain or shine, etc) sometimes you embrace the suck. But honestly, it didn’t suck at all. The rain was light, the temperature was perfect. We got a little wet and it didn’t hurt at all or slow us down. It was another example of the fear distorting reality.
Props to DriveBy sticking to his routine and posting as usual for the dinner this evening. Godspeed on your recovery from overdoing it at the CSUAP (just remember to overdo your recovery too). Good to see Gerber leading by example with Speed Bump. Speed Bump isn’t keeping up with you yet (is anyone?), but you’re setting the example of consistency and persistence that he sees and will hold himself to follow. That’s my plan with my boys too. We plant the seeds, nurture them and wait. It takes time for the results to show up, but I know it is coming, and it’s going to be great to see.
Speaking of planting seeds and growing, I’m working on something special that I will reveal in a month or so. It is a convergence of sorts, a competition of sorts. It will occur in the Spring and it will be a F3 event unlike any before. It will be open to everyone, but it won’t be for everyone. But for some, it will plant seeds, and they will grow.
New site in SOB opens tomorrow. I’m looking forward to hitting the Snooze Button in the AM
10 PAX took a field trip to a new neighborhood at Pursuit with the goal of hitting some hills. Mission accomplished.
WARMUP:
THANG:
WRAP-UP
Thanks to Wolverine for “invite” to Q. Great work gents!
15 veteran PAX gathered in the warmish gloom at a rather large south Charlotte church named Calvary at 0530 on a Wednesday morning, 10 February, in the Year of our Lord 2021. YHC muttered something about “having fun” in the disclaimer, which was totally lame to begin with, made even more so by this pathetic promise. Pain? Yes. Fun? Hardly. Off we marched to the Astroturf courtyard…
COP
Sprinklers, Peter Parkers, LSS, Shoulder Tap Merkins, Plank Hold, 6 inch Plank Hold
The Main Event
Alf once called the Calvary parking lot a “hectare of asphalt” which really cracked YHC up at the time. 1 hectare = 2.471 acres (thank you, Wolfram Alpha website — great info for geek engineers like YHC). YHC is fairly certain the Calvary packing lot is > 2.471 acres, but YHC does not have the time to cross check this claim against Google Maps. Let’s take it on faith that the parking lot is HUGE with ample running space. Using the Astroturf Courtyard as home base, YHC led the PAX in a large starfish using the 4 Calvary drive entrances as the legs or arms or tentacles of the starfish. Before you people correct this statement with “a starfish has 5 legs or arms or tentacles”, YHC knows this fact, so save your breath. Let’s call it the Truncated Starfish, hence the title of this BB.
At each entrance, the PAX performed a Merkin-Mary set. 10 ea. OYO. Return to Home Base for 10 Jump Squats each time.
Mosey to the Main Rock Pile and grab a lifting rock.
Thrusters, Curls, Triceps, Shoulder Press – 10 ea. – AMRAP for 30 seconds. YHC had to memorize the proper keystrokes on my Timex Indiglo Non-Smart watch in order to activate the 30 second timer because a) YHC refuses to wear reading glasses during a workout and b) YHC cannot count to 30 in his head. 10 second rest between sets. Replace rocks and mosey to The Pole.
If you were present at YHC’s most recent RZ Q, then you recall “Kiss the Pole” with great fondness. Learning from past mistakes is a sign of adulting, so YHC is told, but we ran to The Pole nonetheless. 15 MC’s IC. “High Tail it” to the Hot Box for Derkins, Step-ups, and Dips.
Mosey to the Baby Rock Pile, stopping for 10 plank knee-ups at the speed humps, and grab a walking rock. Take a lap around the median with rock held high. Place rock on the ground. 10 Merkins with right hand on the rock. Flap Jack. 10 Merkins with Left hand on the rock. Replace rock and mosey to launch.
Done.
Moleskin
Great work by the PAX this morning. There were 4 Respects amongst us – Snooka, Snowflake, Lazy Boy, and Hopper. These guys are always crushing it and inspiring others along the way. Kotters to Hops who has been holed up under quarantine lockdown for 2 weeks as his youngest 2.0 dealt with the Vid. All is well at the Hops household, happy to report. Evidently, there was a hot debate amongst several PAX to settle the age-old question, Bee Gees or Eagles? YHC can only speculate that Clover issued various “would you rather…” questions to the PAX in addition to his participation in the musical debate. As always, it was an honor to Q this workout and thanks to Lorax and Point Break for their site Q leadership.
Announcements
Prayers for Jennings Palmer, as the family is at St. Jude’s in Memphis and will be for months as Jennings battles leukemia for the 2nd time.
Prayers for our leaders and our country during this divisive time.
Blood drive on Feb. 19th at Brace YMCA
Roll Tide
JF
Had 3 on the trails. Hollywood joined us on the trail. Paper Jam ran the full trail. I added some run after to get to 10.
16 men gathered at The Body Shop to get a tune up before the weekend’s cold and rain cause us to lock ourselves up in our warm fartsacks and sleep the weekend away. We had a solid age range out there today with McGee being our War Baby at a spry 35, while our most life experienced pax Penalty Box more than doubles that at age 72! RESPECT RESPECT RESPECT! Quick notes on Penalty Box if you don’t know him…or should I say HIM. A hockey legend and true NHL All Star (Atlanta Flames 1972) but likely more importantly a man of Faith that has been impacting local churches and charities for the last 30 years (when McGee was 5). Thank you for being a part of F3 and this community. If you get a chance to sit with him and talk, you are guaranteed to learn something.
With a shovel flag planted in the soil and after a brief disclaimer, the pax split up at the get go with 10 men choosing the bootcamp while the remaining 6 stayed back for some heavy work. I have no idea what they did, but there were an assortment of coupons ranging from bricks to full cinderblocks. Here’s what happened with the bootcamp crew:
Mosey around the back of the school navigating the dark and twisting sidewalks and back around the far parking lot for some COP:
Mosey back across the lot and down to the basketball court by the track for instructions on playing 4 corners. Each lap will have different number of repetitions (Lap 1 = 10, Lap 2 = 15, Lap 3 = 20, Lap 4 = 25)
Mary on the basketball court led by McGee until the 6 was in.
Mosey up to the main school entrance and find some wall for people’s chair
Mosey back across to far parking lot for some 11’s around the big island
Mosey back to launch with no time to spare.
YE NAKED MOLESKIN
Solid group of guys out there this morning. Thank you for having me as a guest Q. I need to make it out here more often as it is THE closest AO to my house. I tend to aim for Devil’s Turn usually but maybe I’ll start switching it up and be more regular out here. McGee, as usual, was out front the whole morning. With that he earned the “Chain Of Pain” to wear around his neck for the family photo at the end. Look for that on slack and try to find the blur that was Das Boot jumping in with the shovel flag at the last second. Big Tuna was crushing it today. I hardly recognized him with the Grizzly Adams look. Some may even say he looked like The Comish! It was so dark on the track I couldn’t see who anyone was or who let out the loudest fart heard across campus. If you can get Covid through fart residue, I am pretty sure I have it now. Thanks for that. I also learned how easy it is to train our pax when you set a pattern. After the 3rd installment of People’s Chair followed by decline merkins, the pax just went right back to the wall ready for more without being told. #BEASTS In hindsight, maybe we should have stayed on the wall instead of attempting the 11’s. Those burpees were no fun at the end.
Great work out there everyone. I hope the deadlifts and people’s chair don’t ruin your day’s plans of moving. Another shout out to Penalty Box for the strong take out this morning: We all have challenges. Let us all recognize and be helpful to each other to get through these challenges whatever they may be.
See you all soon.
-Pro
ANNOUNCEMENTS
Moleskin
Yeah, I know it usually goes at the end but then I started thinking about why we call it the Moleskin. What is Moleskin? Well, Moleskine with an ‘e’ on the end is an overpriced (IMHO) notebook you write stuff in. Could be that’s where the name comes from. After all, this is the part of the backblast where you write down somewhat truthful things (beyond the actual exercises) of what actually happened that morning. But in my mind it’s always been Moleskin with no ‘e’, which is a soft, adhesive pad that you stick on your skin to prevent blisters. That would imply it’s something you should do before the workout, but today I’ll just apply the Moleskin before the documentation of the workout.
Today was my vQ. No, not my virgin vQ, but it was my vQ of The Floater. 2.5 years of F3 and countless postings at the AO and this is the very first time I’ve Qed it. And up until recently I would have put that on the Site Qs for not asking me to Q it. I Qed 40 times in 2020 and not one of them was The Floater. How is that possible??
But I’m not gonna put it solely on the Site Qs. I’m gonna put it on me too. Because I could have volunteered at any point.
So I have two challenges for you:
OK, so the moleskin is on now. I’ll get off the soapbox. Here’s what we did.
DiCCS provided. Special instructions that there would be NO Mary while waiting on the 6 today. Instead we will always pick up the 6 and if they’re doing exercises you’ll be doing exercises with them. Burpee penalties will be enforced if I see PAX standing around.
Warmup
Long mosey down Keith Jong Hill to the animal hospital parking lot. The usual SSHs, Imperial Walkers, Moroccan Night Clubs, some Glidah stretches, then finished off with a few Mountain Climbers. Apparently I sounded a little too giddy with my instructions. I’ll go easier on Brutus’ Cocaine-O’s next time.
The Thang
Mosey to the bottom of Keith Jong Hill with instructions to give her all you got to the laundromat. Should’ve listened to my own instructions as I just missed obliterating the segment record because I stopped short of the finish line. At least that’s what I’ll tell myself when I cry myself to sleep tonight.
Now that everyone’s at the top and completely dead from that stupid hill it’s time for
The Real Thang (This backblast is not endorsed by, directly affiliated with, maintained, authorized, or sponsored by Coca-Cola)
Aggressive 4 Corners – Stolen from Fuse Box. Aggressive because that’s what I thought he called it and because it’s terrible.
Because this is The Floater and we can’t be soft we’re gonna take the standard 5 count and add ONE MORE REP because we can. While we’re add it we’re gonna take the standard 4 corners and add ONE MORE CORNER because we can. Each time you complete a corner you run back the way you came, all the way to the beginning and start over, doing each exercise on the way to the next one. So the last round does all corners, all reps. Don’t forget to pick up the 6.
Once we’re all in it’s a quick Moseying 10 Count™. I was told that’s not a thing and yet we did it. Over to the curb/wall on N Main St for some more stupidity. I stole this one from Dasher who inflicted it upon us yesterday at Cowbell.
100 Dips and 2 laps past the store fronts, over to COT, and back to your starting place on the wall. You can run at any point. 40 Dips, Run, 40 Dips, Run, 20 Dips? Or you could Run both times then bang out 100 Dips in a row (stupid). Or you could do Dips until your arms hurt then Run for a break. Up to you. OYO. Pick up the 6.
Round 2 – 100 Box Jumps (or Step Ups if you must) and 2 laps. Same concept.
1 minute remaining so fast mosey back to COT for a perfect, on-time finish.
The End.
Announcements
YHC took us out
BB is for Last Call on 2/5/21. Been locked out of F3 website and WordPress. Thanks to Posse for getting my profile and password credentials fixed.
With the rain falling, had an audible Wienke in hand if needed. But upon starting at 6:00 am (ok 6:02), Mother Nature cooperated with just light drizzle and therefore stuck to the plan. Told PAX that there won’t be much running or legs in preparation of Saturday’s CSAUP.
Warmup
Mosey around parking lot. SSH, IW, Night Clubs, Mountain Climbers. Stretching – up/down dogs, calves and runners pose.
The Thang
To the rock pile. PAX proceeded with caution and picking out rock while on the look out for Smugglers “soiled” headband from week prior. Grab a rock and rifle carry to lower parking lot. Pick a lane and line up at back line. Sets/reps consisted of:
Curls x 20, run to mid-point island for squats x 10 and return to back line. Repeat twice for 60 total rock reps, 30 total leg reps.
Shoulder press x 20, run to mid-point island for lunges x 10 and return to back line. Repeat twice for 60 total rock reps, 30 total leg reps.
Triceps x 20, run to mid-point island for Bobby Hurley’s x 10 and return to back line. Repeat twice for 60 total rock reps, 30 total leg reps.
Rows x 20, run to mid-point island for IW’s squats x 10 and return to back line. Repeat twice for 60 total rock reps, 30 total leg reps. Focus on form with IW’s to get a good stretch for Saturday’s CSAUP.
Superset of 80 reps (20 each of above for exercises). Rifle carry rock back to rock pile.
Mosey back to parking lot for “11’s” – Run width of parking lot. Alternate between dry docks and plank jacks at each end.
Off to COT.
Moleskin
So much for no running / legs….logged +2.5 miles and 120 reps in between rock reps / fun.
Announcements / Closing
Waxhaw World Tour CSAUP February 6, 2021 at 7:00 am to 11:00 am, starting and ending at Watchtower. Details on all social media platforms. Waxhaw Tap House will accommodate all PAX with an early opening following the event. Rest up, hydrate and stretch for those participating.
The latest iteration of Meathead continued the double bell strength program and ten PAX girded up their loins to tackle a midweek meltdown centered around the clean and press. It was actually eight PAX at 5:30 with Frehley’s Comet and Focker rolling in (separately) during warmups. As an aside (I tend to go off on tangents) YHC recently learned that to gird up one’s loins means for a warrior to gather up and fasten a loincloth so it does not impede his movement on the field of battle. Previously, the only context I had for this phrase was Eddie Harris’ pre-game prayer in the movie “Major League”. Is very bad to steal Jobu’s rum. Is very bad. As an aside to this aside, have we named somebody Jobu yet? We should name somebody Jobu.
Warmup: SSH, IW, Sharon Towers
Double Clean & Press Program: 10 rounds of a single rep going heavy on the weight. Only having single weight bells, YHC paired up with Voodoo and his set of gray, rattletrap bells which he refers to as “62’s”. I am assuming that 62 referred the pounds that we use in these United States and not the kilograms used by all but three countries on Earth (shoutout to Myanmar and Liberia) since 62 kilograms would equate to about 137 pounds. Myanmar is currently in the throes of a military coup, which is always exciting, and also used to be (or maybe still is) called Burma. I’m going to assume that Burma is the home of the Burmese python, which as I learned from living in Florida for a few years, is overrunning the Everglades since people bought them as pets without realizing how big they grow and then release them into the wild. Because, Florida.
The Eagle: When deciding on the middle part of the workout, I saw something called the Eagle on the second tab of High Tide’s spreadsheet of kettlebell knowledge which is akin to the Necronomicon from “Army of Darkness” as they both bring pain and suffering. It consists of 8 rounds of 8 double front squats followed by a 20 meter farmer’s carry. We estimated the 20 meters with 8 parking space lines. This was about as much fun as a military coup in Myanmar.
5x5x5: The third phase was 5 rounds of 5 reps of deadlifts, swings, rows, sumo high pulls, and merkins. Finish up with outsourced Mary and we’re one workout closer to the weekend, which is sometimes referred to as “when the eagle flies on Friday”.
The playlist was a bit uninspired as the 2.1 had a late basketball game last night, and after getting the children put to bed the M wanted to catch up on “This is Us”. It’s a decent show, but I am always a bit unsettled during the parts where they make the lovely Mandy Moore appear old and struggling with dementia. In YHC’s opinion, MM should always be shown as young and vibrant as she was when she burst into our consciousness in the music video for “Candy”. Today’s selection was the soundtrack from Rocky IV, mostly because it has been lodged in my head for awhile since I stopped for coffee one afternoon and realized the place was playing the entire album. Needless to say, that particular Dunkin Donuts has earned my business. We mixed in some one offs from other movies like “Over the Top”, “Top Gun”, “The Karate Kid”, and “Caddyshack” but there wasn’t an overall theme. I’ll do better next time. Maybe my next Q will be a Mandy Moore/Motorhead mashup.
YHC has never been a Tom Brady fan, but you show respect when respect is due. 11 men came together (unknowingly) in the gloom to show respect to The GOAT.
WARM-UP
Mosey
Goofball x 20 IC
Moroccan Night Club x 20 IC
Low Slow Squat x 10 IC
Mosey
THE THANG
Run the long driveway, stopping at each light for Alternating Shoulder Taps x 7 OYO
Run back to the first light with Supermans x 7 at each light
To the front drop-off area for The GOAT.
Do the G at the top of the lot, run to the center crosswalk for OA, run to the bottom for T, run backwards up the lot for the ! burpee in the middle and continue backwards to the top of the lot for the repeato. 7 rounds with an additional burpee each round.
Back to the driveway for Carolina Dry Dock x 7 at each light, with more CDD on the return
Hurry back to COT and finish with the Giselle fka A-Rod (J-Lo combined with a Pickle Pounder)
MOLESKINE
The workout started out on a great note when Goodfella asked if YHC was going to call that crazy exercise where you look stupid and he began to mimic climbing a ladder. Great suggestion and since YHC was not decided on which warm-ups to use, that was received as request. Goofballs it is!
Watching with awe on Sunday night as Tom Brady and the Bucs dismantled the favored Chiefs, YHC knew this would have to work its way into the midweek workout and used 7s (Super Bowl Titles), 10s (Super Bowls) and 12s (jersey) as the basis for most rep counts. This was explained at the start of the GOAT round, to which Big Ben asked, “Does Tom Brady finish on top of Giselle?” Digging through the Exicon last night suddenly came in handy again and that would be the finisher. “We’ll see….”
Just like the NY Giants from where he hails (more or less), Goodfella proved to be the most capable at beating the GOAT in the big Thang today, leading the pack and heading back for the Six late in the game. The backwards run on a slight incline is a real crowd pleaser in a not-at-all way, similar to most of the seasons produced by Smuggler’s hometown Jags. The layout of The GOAT was intended to allow for mumblechatter and low worries about tracking counts — more or less successful. Overheard: “Why couldn’t Tom Brady have worn #1?”
And the lead group arrived back at COT just in time answer yes to Big Ben’s profound question. YHC took the A-Rod from the Exicon and put it to good use — J-Lo with a Pickle Pounder. A-Rod showed GOAT potential early on, but the character let him down. Brady kept at it, kept pounding, and so did the PAX today.
ANNOUNCEMENTS
Last Call AO – 0600 on Fridays at Marvin Ridge High School
SOB Blood Drive — Friday, Feb 19th at the Brace YMCA. Sign up, save some lives.
More CSAUP goodness on the way…?
Chiseled is always one of my favorites place to post, it is even better when you get to Q..
The Q started out as swap w/Fusebox to get him over to the Appetizer, really did not need the excuse to Q at Chiseled but was good to see FuseBox last night.
FuseBox we hope you come visit us more often at the Appetizer.
Now on to Mt Chiseled..
THE THING
DICCS Giving on this perfect morning, we started with small Mosey around Mt Chiseled, returned to circle up for a round of stretches.
Shoulders stretch
Potatoes Pickers
Legs stretch
Riffled walked Coupons over to Mt Chiseled for a little 4 corners.
1st – 10 Merkins
2nd – In/Outs
3rd – Bobby Hurley’s w/Coupon
4th – Burpee w/Coupon
After each round Mosey around Mt Chiseled, 2 rounds
Returned to circle up for a 2nd round of stretches.
Shoulders stretch
Potatoes Pickers
Legs stretch
Exercise around the Clock
6station workout w/runner for Clock.
1st – BigBoys
2nd – Speed Skaters
3rd – Mt Climbers
4th Bobby Hurley’s
5th Squats
6th V-Sit-ups
Runner is for Clock..
1 1/2 Rounds
Returned to COT for Final Found of Stretch and Out.
Announcements
Lot’s of stuff going on with Rice and Beans, Contact Centerfold for Details.
MOLESKIN
1st Perfect Morning, Not to Hot, Not to Gold, Just Right.
2nd – Chiseled is a group of strong men, I wanted to make sure I stepped up to give everyone a good work out.
2 Shout outs
Chainsaw – V-Sit-up with Coupon, inspiring.. RR!!
Sneider – Man Riffled walked coupon from Mt Chiseled back to COT without dropping, after full workout.. Impressive!! R!!
Everyone pressed hard today, I appreciate the invite to Q and hard work put in to start the day..
FuseBox, let me know when you need me again, always willing to Q Men Formed by Mt Chiseled.
Best,
HighHat..