Diccs were given
Warm up
Mosey up to target via the petsmart parking lot. Start with ssh 20 in cadence, followed by Moroccan night club 15 in cadence, plank to sink inches for a 20 second count each, then runners stretch to funish the warm-up.
The thang
Mosey from target to the clubhouse in wesley oaks with a couple stops of planking and imperial walkers. Once we made it to the clubhouse we partnered up and did 100 irkens, 100 big boys situps, and 100 squats. The timer was the partner running to the stop sign at the bottom of the hill ( that was longer than I realized, right Posse?). We all finished these and gathered at the stop sign by the club house to pay homage to Mr 7 time super bowl champ and 10 super bowl attendee Tom Brady, ( no a fan but, dang he is ageless and pretty good). We ran from there and hit each light with 7 speed skaters then 10 speed skaters alternating 7 ,10 at each light. When we got tired if those we switched to we did Bobby Hurleys at each light alternateing 7,10. Still in our way back we threw in some Merkins, thats right 7,10 at alternating lights. That got us about .25 miles from petsmart where we took off and tried not to let swimmers beat us to petsmart….of course we lost. Swimmers was warned if he won we had more reps of donkey kicks coming soooooo we did 20 donkey kick at petsmart the ran to the other end of the lot and did 20 Merkins. Last we did 10 more donkey kicks followed by 10 miketysons at the other end of the lot.
Moleskin:
Chatterbox brought his cousin out Sam ” Mint Julip” from Louisville who gutted out the workout and never gave up. Nice Job Julip!!!!
Announcements:
Rooster run in Rock Hill!!!!
Over the weekend, Mighty Mite texted to let me know that he had tweaked his knee moving furniture (probably single-handedly carrying a recliner sofa or something) and asked if I wouldn’t mind being his back-up at Swole. I was happy to accept and got the text at about 4:45 this morning.
With weinke in hand, YHC rolled into McAlpine Elementary at about 5:25 and found Uncle Leo and Wild Turkey stretching and warming up. With the temperatures below freezing, that was a good call. The boys were quick to question my choice of attire (shorts), so I let them know that it was laundry day at the Voodoo household and I had no clean pants. I guess I could have worn some dress pants since I haven’t needed them in about a year…
Warm-up:
Main Event:
Neupert – 10 sets of 6 double swings EMOM
Complex:
Carries: 1:00 on/1:00 off – farmer carries for 5 rounds
Easy strength:
Complex: Voodoo – swing, high pull, snatch, clean, squat, press L/R EMOM x 5
No time for Mary.
COT – thanks to Wild Turkey for taking us out.
Announcements:
Moleskine:
Brand new week…ready to crush it. (even with sore Waxtravanganza legs)
Since Ignition is a high intensity running workout, I fully came to Q today expecting only to see 1 maybe 2 pax that may not have made it to Waxtravaganza…..To my pleasant suprise we had 6 pax today. Special kudos to Gerber, Carbload, and Premature for overcoming their “Waxtravaganza Legs ” and posting today.
Warmup
Disclaimer given and we are off…..Long Mosey to get the Waxtravaganza legs warmed up…. Various regular stretches for the legs —and some not so often used leg stretches– i.e. “The Hurry Stretch” -which is good for the IT Band (Iliotibial band)…Premature now swears by this stretch and it’s his new favorite.
The Thang
Rooster Training Part II
Last week at Ignition Bottlecap started Rooster training—A timed one mile run from the start of Champion Forest to the end of the cul-de-sac. So, we did Part II of the mile run today.
Next, we turned up one of the side streets for some “sprints” up to the top and jog back– with Dry Docks at the top and Squats at the bottom.
Time to head back to campus—10 merkins at every light pole on the left.
Run around campus until we reach the two roundabouts—Start at top circle with 5 burpees –run to the bottom circle for 10 squats and 10 merkins–run to the benches for 20 dips –and then to the cafeteria benches for 20 leg ups—rinse and repeat for 3 rounds.
Time to finish up–start at RS and “give it all you have” back to COT—-6:15
Moleskine
Great group of guys to workout with today. Thanks to all of you for letting me lead you today…. Amazed at the quality of men in this F3 Waxhaw group.
Carbload and Premature– Great job pushing through any soreness today and both of you crushed it. It was great seeing both of you out here today and running with me!
The Gazelles– Hurry, Gerber, Ice9—Is it possible you guys are getting even faster! All three smoked the mile run….They are Rooster ready…..Great to see Hurry back in action.
Announcements
Did Carbload say he is already thinking about another CSAUP! Wow ….I will say he did a great job and everyone had an excellent day!
Gerber–6th man–always great to find out more about each pax…Nice to hear how important F3 is to you…. Thanks for sharing.
Goodfella took us out in prayer.
DICCS- NOPE
Warm Up- NOPE
The Thang- Walk
Moleskin– 7 Pax crawled out of bed after the CSAUP event yesterday to move those sore muscles while getting to know their brothers better. If you have not ever attended a Neighborhood Watch I highly encourage you to get out and spend some quality time with your brothers while not sucking wind at a workout. I always enjoy our Sunday walks with the boys and I like learning more about the ones who show up.. Some learnings today
Juice and Posse- both went to Clemson and were there together at the same time
Posse’s best friends father passed away and he is heading to the funeral today- Safe travels friend and thinking of you and his family.
Posse’s wife’s Bday is today!
Premature and myself- LOVE Founders All Day IPA and we both pretty much stink at golf ( 110 ish ) is our normal rounds.
Tanyatine- plays hockey left handed but plays golf right handed ( WTF) that’s odd. But he is a beast at hockey and use to be a scratch golfer back in the day-
Fiji’s daughter just got her first paycheck from he job and wanted to take her family out to dinner on her !! WOW!!
Long-haul- got his name since he was living in Raleigh and comminuting to Ballentine for work during the week- hence the name.
Juice- was shockingly not disowned by his family when he chose Clemson over USC – he is from Colombia and his who family went to USC..
Long- Haul- Lives beside Lucy’s( chicken Littles dog’s ) brother – small world
You can tell the difference between NC roads and SC roads even in a neighborhood– odd.
Announcements – NOPE
It was brisk this morning. I figured numbers would be low. Frehley’s was Qing Stonehenge and was a maybe. High Tide is drained from some crazy fast he’s doing this week. I got there around 5 till and was the only car at the lot. Unload the bells, turn on the tunes, still nobody. Oh, well, it’s lifting day.
Warm up (I think Iron Horse copied some of my exercises when the RockZero crew circled up nearby):
Main Thang:
Put away the bells and head over to the RockZero launch point for Mary while waiting on the boot campers.
Mary:
1:00 elbow plank and 1:00 hollow body hold
Announcements:
Moleskine:
I picked a nail up in the tire on the way to this mornings workout so I was too deep into trying to find it in the darkness that I didn’t realize that 1) 6:30 had jumped up on us and 2) that the scheduled Q, Slidah, was not in attendance. Being the seasoned site Q that he is, Cat Fish jumped right in and started DiCCS and off we go.
WARM UP
Mosey around the tennis courts and end up in the concrete circle. Cat Fish took us through a typical warm up routine of:
It was around this time I hollered at him and asked if he wanted help. Without batting an eye Cat Fish throws the imaginary torch to me and off we go.
THE THANG
Mosey to the short wall between the tennis courts. Partner up. P1: short lap around tennis courts while P2 does up and overs the short wall. Repeato 3 times. Dips while we wait on the 6. Dips felt so good I decided two more rounds with one partner running at the other doing dips.
It was hear that Glidah started getting the ticks. Apparently there wasn’t enough running for him (or not enough burpees) so he tells me he got a peak at Slidah’s Winkie (gross) and could bail me out if I needed it. Sure. Torch thrown to Glidah.
4 corner Build-A-Burpees. (Very similar to deconstructed burpees except you build three parts of the burpee then the 4th is an actual burpee while deconstructed burpees deconstructs the burpee into 4 individual movements….ok enough lexicon talk). Used the larger tennis court loop which is approximately 1/4 mile.
Corner 1: 20 Merkins
Corner 2: 20 In/Outs
Corner 3: 20 Jump Squats/Bobby Hurleys
Corner 4: 20 Burpess (Really??, I mean really!)
Option was given to continue burpees or circle for the 6. Much to my amazement, last week’s FNG Draino said he would rather continue burpees (Really?) so I stayed there with him.
Everyone in, Glidah grinning from ear to ear. In my mind ” Don’t do it…..Don’t, yup He’s going to do it”. Glidah: “Repeato!”. Me (this time audibly): “Damn it!”
Glidah was gracious enough to cut the reps to 10. As we gathered at the burpee station for the 6 (and Draino once again kept doing more burpees) Glidah got that $H!t eating grin again. Glidah: “If you don’t want to continue doing burpees someone bet…” Me: “Lets Mosey!”
Its all I needed. He cracked the door and I busted through. In my mind other pax were appreciative, probably not.
Mosey to bollard lights were we collected the 6 by doing way to many LBC’s. Mosey again to the front of the middle school (I think) where we once again collected the 6 with Gas Pumpers and then American Hammers.
Different partners this time for incline burpee jumps while the other partner ran.
Followed up by 50 (yes Change Order FIFTY – his hearing aid apparently can’t hear reps over 20) foot release squats. It was around here that Cat Fish and Glidah both claimed they needed to leave early. Pax mumble chatter heated up wondering where they were going. The leading theory that they were under the bleachers together was soon squashed when Cat Fish came ridding by us blowing the horn.
Short Mosey and Al Gore’d while waiting for the 6. 5 Turkish Get Ups on the curb, bear crawl to other curb for 10 Carolina Dry Docks, Crawl Bear back. Repeated that twice.
Short mosey to bollard lights were we alternated 5 each leg one legged Romanian Dead Lift. Merkins waiting on the 6.
Gave the pax an opportunity to take over. No one took it. Warned them we would run the final 6 minutes if they didn’t take it….no one took it. Off we go. Moseyed about 50 yards, stopped for SSH’s collecting the 6. Repeated that about 6 more times until we ended up at COT right on time.
MOLE SKIN
ANNOUNCEMENTS
PAX, my 2nd PM Q of the week.
DICSS Giving, started with slow Mosey.
The Thing – Kids Vs Adults
Shoulder Dip/Dirkins/Box Jumps w/Running Clock – Kids win
Pieces of Burpee at each Light Pole – Kids Win
4 Corners of Abs – Kid Win
March/Crawl across Green Wet Tundra- Kid Win
Mosey back to COT where Kids got to choice the final exercise, 20 Big Boys.
Great Evening, So Glad to see all the Kids. They rocked!
Pulled into The Gibson to find a lone Wild Turkey. I swear I’ve written that line before. This one continues differently though; no other PAX came in hot to spoil our time! There was a light rain, but not enough to force us into the parking decks, at least not right away.
The Thang
Take the long way around Ballantyne Corners and run North up Community House to Endhaven. By the time we reach the Elementary School, we’ve already got a mile under our belts. In the parking lot of the school, we ladder down pull-ups on the playground with a lap around the parking lot between each set.
During laps WT and YHC noticed that the parking lot had a bad ass little obstacle course drawn out on it. Well, bad ass for elementary school kids but we tried our hand at a lap all the same. I really hope a security camera caught the two of us skipping through the parking lot avoiding HOT LAVA!
At this point the light rain had soaked into the clothes decently enough to head under cover of a parking deck. We run back south on Community House and into the parking deck at Potbelly. YHC is telling WT about his ride on the $GME 🚀 last week, all the way UP and all the way back down. Somehow the concept made it into the parking deck work as we start at the bottom. On the ride up the deck, at every level we do 5x diamond to full release and arms out merkins, dubbed the GameStop merkin in reference to wallstreetbet’s emoji lexicon – 💎👐 and 📃👐. If you have no idea what I’m talking about you’re probably better off. The parking deck had 8 levels, so we got in 40 of these merkins. We are now 🚀🌑 and we quickly take the stairs back down to 🌎.
We’ve got about 12 minutes left and head back to launch. I hate sprints, so we do some sprints. Starting at the Genghis Grill side of the parking lot we sprint to the first island in the lot and light jog back to do 5 burpees OYO. We then sprint to the second island and light jog back. 5 burpees OYO. Just enough time to sprint to the end of the parking lot and jog back. 1 minute left for a plank ’til time.
Announcements and COT
Moleskin
A few weeks back when Orange Whip asked me to Q Kevlar, I was really excited as I haven’t ventured out that in in a long time. So like a good Q, I gassed up the family cruiser, got some snacks, book on tape and made the 13 min drive to Covenant Day. The entire ride there I had 2 questions, “It’s raining, do I need to modify? Will anyone show?” To my surprise, I pulled in behind some OG F3 Pax and another followed me in. With the rain slowing down, I threw the rain day modification out the window as these vets came to play. Wait, there is one more pax taking his sweet time, lets take a brief run and pick him up. The total number is not at 5, here is what we did.
Warm Up
Yes, YHC is getting old and my weekly PT bills are thru the roof, so as we took a lap around the building I added some dynamic stretching for my sake. The pax followed and did not complain. As we got back to some familiar haunts, we got the Arm Circles, SSH and Imperial walkers out of the way x10 each
The Thang
Deconstruction of the 8 count Burpee. At each island we would take one part from an eight count burpee, perform x15 reps and then put them all together for x10 full 8 count burpees
Island 1- Squats / Island 2- bunny hops / Island 3- merkins / Island 4- plank jacks / Top of the hill 8 count burpees run back to start and repto x3
Add in a brief Ab interlude…6 inches, box cutters and flutters
Head over to the rock pile…slim pickings on the lifting rocks, but everyone found one. Quick Mosey over to the very wet soccer field.
This is a favorite of YHC…
Divide the field in 1/4s and repto until the end
Overhead rock carry to the first point
Curls, Triceps, Overhead press and Squats x 15 each…overhead carry to the mid point of the field, set rock down and back peddal to the start (always back to the start). Repto unitl you get to the end of the field. One there, overhead carry all the way back to the starting point.
Once completed, we headed with the rock to the pavilion. Once there we did the following
Dips x15 w/ rock in your lap
Incline Merkins x15
Decliner Merkins x15
Step up/ jump ups …nope, forgot
Finish here with some more ab work (some with rock) American Hammer, LBC, Flutter presses
With minutes to spare, throw rocks where you got them and head to start. Find a tree or pole and tree sit for 1 min or so
DONE
Announcements
-Blood Drive
-There was something else, hit up the comments if you remember
Take Out prayer- Orange Whip
Keep Double Trouble in your thoughts and prayers as he lots his life to Covid. He leaves behind a wife and high school age children
Ye Old Moleskinny
-Thanks to Orange Whip the opportunity to lead
-I only kid about the distance of this AO, sure it’s on the outside of my 3 mile workout bubble and it was really good coming to this AO. Origional A51 AO for those that remember that
-Thank you to the Pax for following all the nonsense above, even getting your feet wet on the field today. I considered the parking lot, but my feet were already wet and I hated to be the only one uncomfortable
-Great to see BLC in the gloom. Been a long time brother…although you use to do more of the exercises. Only kidding, as the Pax is all getting older, plenty of reason not to do certain things
-If you are a regular at Kevlar, you should always post. That pavilion is sweet! I am not saying that the Q will use it on a rain day, I am just saying some of us are getting soft (TWSS)
-Orange Whip is always in beast mode. I slowed him done on the first set since our group was small so we waited for everyone to get back
-Geraldo I think this is the fist time in a long time I have seen you do a burpee…8 count at that…T-claps. You asked for a demonstration…smooth move vet! Just trying to get the Q to do one more
-Lex Luther there was talk that you abused the Pax in the last rain storm at this site, yet I think you might have been the loudest about wet shoes
-Also, Lex this is a 0530 start…wait your still doing the 75 day challenge, posting 2x’s per day and drinking a gallon of water. Oh, I am sure you had to stop to pee on your way to the AO…your good
-Glad the rain stopped and we were able to enjoy the full outdoors
The 20-degree weather abated this morning as we headed into the gloom but the rain decided to fill that void. 8 PAX and a 2.0 (lured by the promise of donuts) mingled briefly in the light rain. Disclaimer was provided and off we went.
Here’s what went down.
The Thang
Mosey across 51 and over to the Charlotte Catholic deck. CoP @ bottom entrance.
Warm-Up Exercises in cadence:
WAVE 1: Growing Pains (aka “Ab Ramps”)
Wave 2: Triple Nickel
Finished with 20 Dragonflys on the chain-link fence for good measure. Toes all the way up to the fence.
Mosey back to Launch Point
Did a Merkin-Wave to 100 until time expired. Called time and COT.
Moleskin
Announcements