Here is BackBlast for The Appetizer on 2/2/2021
20 PAX showed up for some evening refreshments.
DICS Given, we started out with a short Mosey to back on the school
Warm Up
15 SSH
15 Knees to Chest
15 Stretch Kicks
Mosey to the Rock Pile
The Thing
Everyone gather a Lifting Rock, Riffle carried to Front Play Ground.
Ask PAX to Partner then Split PAX by Age,
Kids partner with Kids and Adults partner with Adults
The Pax was asked to do all below w/Rock
Shoulder Press
Curls
Taps
Rows
While Partner works w/rock the other partner is the clock, Clock is Obstacle Course for Kids, Adults is Track.
After a while I think the PAX got bored so some friendly chattered started, I took advantage to change the work a little.
We worked on the Steps of Burbee. again Clock is Obstacle Course for Kids, Adults is Track.
We ended the night with a nice set of Abs exercises.
COT, Announcements and Prayers out.
Good night to be w/My F3 Brothers, Thanks for coming..
Paper jam made the whole trail for the first time. We ran some extra at the end to make sure he got his 8 miles.
3 showed up for a run in the woods. welcome back Hazmat its been awhile good to see you. Paper Jam has become a regular on the trail at this point and glad to have him join.
Last Anvil post was 10/28/2020. Dang, that’s a while back. Glad to be invited to Q this morning. 12 men joined me. Disclaimer offered and we took off at 0530. Not a morning to stand around for too long.
Thang
Mosey over to the Activity Center building courtyard next to the turf semi-circle.
COP
MC x 10/SSH x 10/Squat x 10/Merkin x 10/IW x 10
Mosey back toward launch lot. Stop at the picnic area next to the Main Entrance. Grab a bench.
10x Step Up/Derkin/Incline Merkin. Repeat.
Mosey through launch lot and down to the base of North Face. 10 Jump Squats/5 Burpees. Ascend NF. 10 Heels to Heaven. Mosey back to picnic area.
Mary
Repeat x 2 with some additional Mary in between repeats.
Mosey back over to Activity Center courtyard. Grab some wall. People’s Chair with Shoulder Presses x 20 IC.
Mosey to the Avenue of Trees. 5 Merkins at each tree. Alternate between Regular and Diamonds.
Plank-o-rama at end. Mosey back to launch. High Flutter x 20. Hold 6 inches. Done.
COT
Enjoyed getting back over to Anvil today. Thankful for the invite to Q from Lorax. Speaking of Lorax, he shared with the group that his mother, Donnele, was recently diagnosed with ALS. Please lift her up in prayer.
Bunch of Chatty Cathy’s out there today at Anvil. Maybe the workout was not hard enough. Clover got called out for “lawyer speak” by Puddin after questioning rep counts of the pax. Puddin was wearing long sleeves, which mattered for some reason.
Prohibition did a fine job, as usual. Good work Pro
Brushback posted. Even brought Pulled Pork out. Great to see both of them.
Snowflake ran in and out. Also took us out in prayer.
Today, as best I can account, was my 175th F3 Q. That’s roughly five and a half 24 hour days of leading pax. Very thankful to have the ability to post, and to lead, the men of F3, from time to time.
Please keep Jennings Palmer in your prayers. Pray for complete healing from the cancer.
Reach out to someone you haven’t had contact with in a while. Let them know you are thinking about them. Its amazing how hearing from someone can brighten your day. Van Pelt hit me up with a text message last week. It brought a smile to my face. He wanted me to say hello to everyone.
There is a lot of hunger in our country right now. If you can, find a way to help alleviate this. Second Harvest Food Bank is one local place to help out. $100 donation equates to 700 pounds of food for those who are hungry. $25=175 pounds. Donate HERE
2 weeks ago I had a lovely gout attack in my ankle so my Q was delayed until this week. Luckily Easy Button was passing the torch to Schneider’s Crestonian lover Ricky Bobby in the middle of the monsoon last week so I got to miss that fun. I’ve always enjoyed Qing Watchtower and would put the amenities up against any other site in the land. We explored 2 neighborhoods a track and discussed ingesting heartburn medication rectally all in 45 minutes. Selfishly my goal was to run a bunch to get ready for the CSAUP event this Saturday. And run we did…….
Warmup:
Mosey to the back of the school for SSHx15, Jimmy Dugan stretch, Merkins x10, more stretching and we are off.
The Thang:
Long Mosey to Brookmeade neighborhood. First intersection we come to on the right we do 1 burpee every driveway on the right all the way to Belle Arbor intersection.
Then 5 squats all the way around loop until we meet up with Belle Arbor on the other side.
Let’s Mosey across the street to other neighborhood. 8 light poles to the end of this road from front entrance: 10 merkins each pole going down, 10 Big Boys coming back
Mosey back to front of the school for 4 corners around flag pole: 10 Bobby Hurleys at 2 corners and 10 bomb jacks at other 2
Mosey to back of school for track work, 15 donkey kicks then lap, 10 air presses 1 lap
Mosey back to COT for some ab work last minute.
Moleskin:
I heard anywhere from 3.3 to 3.5 miles were reached. I heard a bit of griping about the miles but honestly was too busy sucking up all the oxygen in my general vicinity to care. Funny thing is I finally joined the watch club and forgot to set my watch on the first day. Maybe I’ll surf GM today and find the cool watch club channel that I’m sure the Zin Man started a couple years ago. One interesting fact was this group was sponsored by Geritol. We had 1 Triple Respect, 1 Double Respect, 6 Respects and 7, 40 year olds knocking on Respect’s door. Someone tell that Bot character on GM to put that interesting fact for facts in his pipe and smoke it.
Announcements:
Keep Zin’s buddy and family that’s a F3 Metro guy in your thoughts and prayers.
Keep the family of Mr. Stanley, UA Teacher in your thoughts are prayers.
Sign up for the CSUAP event in Waxhaw this Saturday. Start time at 7:30am at start of Floater. Join in at different times if needed.
DiCCS
Warm-up
Lap around the lot
Stretch
The Thang
Bull Ring
Rinse and repeat x 6
Curb Deadlift (Balls Bells over the edge) x10x2
American Hammer x10x2
Rinse and repeat x6
They say if you can’t do it don’t Q it. Almost had to call an audible today. Things got tough.
Bottlecap said at the end he was going to kiss his wife when he got home for ordering a 30lb KB instead of 35lb. Meanwhile Ice9 is over there dry heaving with a 45lb. Gerber w/ runners arms and Bottlecap with tennis arms are getting stronger. At 62, Blue Screen continues to impress with strength and speed. Nice work fellas.
#Bullring
CSAUP – This Saturday downtown WXW at 7:30.
15 PAX did not follow Punxsutawney Phil back into his hole and refused to be scared of their own shadow. However, burpee box jumps in front of an audience were a different story. 34 degrees, no wind or rain and a brief disclaimer alluding to lawsuits, safety and caring about feelings was given.
Here is what may or may not have gone down…
Mosey to the usual warm up spot…right outside of the sleeping Marriot hotel guest rooms.
HR Merkins, Mt Climbers, IW, W-mills all in random 13-20 reps
The main event:
Grab a partner that won’t really be a partner (socially distanced rep counter)
partner 1: wall sit with arm raises and watch P2 do exercises
partner 2: Burpee Box Jump onto concrete wall… 5 reps and switch with P1
Knock out 5 sets of these…
Round 2: P1: Wall sits with Rousey shadow boxing (love the energy!)…. P2: Box Jumps (5x Facing Right… 5x Facing Forward…. 5x Facing Left)… get your 5 sets in swapping back and forth with P1
Legs are burning at this point!! Good mogul and fresh powder training here!!
Next, we got a quick set of USA Hammers and right back to 3x more sets of Burpee Box Jumps… and 3x more sets of Rt-Fwd-Lt 5/5/5 Box Jumps…
At this point, we are 30 minutes into the workout and the mumble chatter has silenced (except for Kirby of course!) and outside of dodging Frehley’s digestive issues (my partner who crushed all of his reps by the way!!) there wasn’t a lot of PAX observations. I did catch glimpses of SweetWater and MicCheck showing signs of athleticism. And Circuit City was 100% keeping WarEagle honest on his count… definitely got better today getting every rep in, nice work!
Ok, so with 15 minutes left I still felt the urge to run further away from Launch… Your Q spent a lot of bike riding, go kart racing and 1 scooter wreck in the Kids Pond parking lot during quarantine and he wanted to revisit it at 6am… we got in a quick FWD lunge/BACK lunge set and a BearCrawl-CrawlBear set… 8 minutes to go and its time to get home.
With 4 minutes on the clock we stop back in front of the Marriot hotel to make sure everyone hears us this time… one last exercise: The Deconstructed Merkin… 5 Merkins/5 Knee Ups/5 Jump Squats – repeat 3 times.
90 seconds to go we break for home – everyone makes it right on time!
Thanks for the opportunity to lead – always a great experience and awesome way to start the day.
Pax:
Baracus, Hoover, Smokey, Cage, Madison, Lex Luthor, Yeti, Header, Tweetsie, Lois, Chicken Wing, Horsehead
A rowdy dozen braved the chilly air for Groundhog Day Skunk, where we all eagerly anticipated the reaction of Puxtawny Phil, who was nestled deep in the warmth of Hoovers multi-colored beard. When he finally emerged, he saw his own shadow and peed himself, so we had to end the workout with the same thing we started with.
THANG:
Short BB today due to work and spending too much time at the Fahrvergnügen dealer. Just a few nuggs.
Spackler on Q next week. The game is afoot.
Announcements:
Blood Mile coming up at SCMS. Give a pint, run a lap. Bring the kids.
HH
11 Men braved the Eerie Asylum with surprise visitors.
Warmup
Long mosey around the shopping center sidewalk to BB&T parking lot. SSH, MNC, IW’s, Jimmy Dugans, runners stretch. All of the sudden a body appears from the darkness-Posse decided to take the cut through and meet up, nice welcome to the group!
The Thang
Headed to the neighborhood culdesac for some 7’s up to the first street, pushups and squats. Loafer gave the patented “Oh Yeah” so I knew our speed was about right.
Indian runs are forbidden and I miss the moderate speedwork involved in that, so we moseyed as a group to about 100 yrs from the opposite culdesac. Jail break called and the group sprinted to the culdesac. I’m pretty sure Schnitzel was pretending this stretch was the Audubon because he ran about 200mph, German engineering was on display.
Just when the 6 arrived we got down for 10 body builder specials. Blue screen aptly called out the Q for forgetting his proper Merkins. So I added plus 2 on the body builder-good call.
Mosey to the ramp for 7s once again when a ghost appeared through the mist…all were pleasantly surprised to see Damascus join the fun. As a token of our gratitude for their late presence, the Q elected to have Damascus and Posse call the 7’s exercises. Damascus called jump squats at the bottom, Posse elected have a nice day at the top, and this was not a nice day-so the Q elected Big Boy sit ups as a compromise.
Next up mosey to the front of the Target for the Two Corner special, Burpees and Mike Tysons with a partner, Mountain climbers at home base until your partner arrives. Time wasn’t ticking fast enough and Fuse box accidentally took off for a second round so we decided on a Repeat-O. Thanks Fuse!
Once the pax and Q were nearly dead we moseyed to the Petsmart for suicides to burn off any smiles and sarcasm.
Mosey to COT and arrived right on time.
Molskin(e)
I want to thank everyone for the opportunity to Q today, and for coming out despite the predicted inclimate weather. I’m pretty sure Posse did a rain dance which is why he was a tad late, but I’m grateful.
Loafer thanks for the accountability.
Recalculating and Sledge-o-matic are always good to see. Huge thanks to Recalc for sharing his story as 6th man, we appreciate it greatly
It was a fun morning to have Posse and Damascus join. Damascus claims he ran the perimeter of the shopping center the opposite way looking for the group, but mileage on the watch didn’t add up-weird things happen at the Asylum!
It was great to see Chatterbox and Bunyon out again. Schnitzel was serious fast.
Announcements:
Blood drive was a huge success!!
CSAUP on Feb 6th—Downtown Waxhaw
EXTREME OWNERSHIP-Q SOURCE after Asylum on Mondays- a BIG thanks to Sledge for volunteering to take us through Chapter 5 this coming week.
Bunyon took us out.