Holiday Hurlers

Holiday Hurlers

A trio a dumdums showed up for four rounds of frosty HIIT.

:45 on, :15 off Tabata / 1:00 break between rounds

  • Ruck Swings
  • Mountain Climbers
  • Ruck Push-Ups
  • Ruck Overhead Press
  • Inchworms
  • Short (Pulsing) Squats
  • Walking Lunges
  • Squat Jumps
  • Burpees

Dirty Buy Out:

  • 2:00 Walking Lunge / Ruck Overhead
  • 2:00 Burpee w/ Ruck Jump
  • 2:00 Ruck Bent Over Rows

Moleskine

Well, I checked the schedule and found out I was Q for today’s SACS (and yesterdays Fast Twitch). It was a good reason to create the following setlist. I’m grateful, Cheese Curd and Hoover came out and put up with my musical “taste”.  And double props to Hoover for his doubledown.

I borrowed this workout from the Spearhead training course. I have a few weeks left and for $25 it has kept my rucking and weight training on track. The PATHFINDER Ruck Training Program from Team SPEARHEAD

Happy New Year!

 

Setlist – song, album, artist, running time
Link to the tunes

1
T.V. Eye
Funhouse
The Stooges
04:17

2
It’ll Never Happen Again
Pissed On Another Planet
The Scientists
04:21

3
Territorial Pissings
Nevermind (Remastered)
Nirvana
02:22

4
Feel All Right
… Play 9 Songs With Mr. Quintron
Oblivians
03:26

5
My Love Is A Monster
Bluff City
Compulsive Gamblers
03:25

6
Modern Art
Arabia Mountain
Black Lips
02:04

7
Reptile Style
Time Bomb High School
Reigning Sound
03:22

8
Bring It On Home
Rock & Roll Is Dead
The Hellacopters
02:10

9
Middle
Scream Dracula Scream
Rocket From The Crypt
01:01

10
The Reproduction Of Death
Survival Sickness
The (International) Noise Conspiracy
03:47

11
Let’s Dress Up the Naked Truth
Destroy-Oh-Boy!
New Bomb Turks
02:00

12
Abra Cadaver
Tyrannosaurus Hives
The Hives
01:33

13
You Can’t Touch Her
All Men Are Liars
Neckbones
02:56

14
Love You So
The King Khan & Bbq Show
03:45

15
Man Made of co2
1000x
Man Or Astro-Man?
02:14

16
Bellbottoms
Orange
The Jon Spencer Blues Explosion
05:18

Low Temps and Lots of Legs

11 Pax braved the chilly temp on this holiday week to try to work off some of the weeks festivities. The changed holiday hours has some of the pax, Q included, finding they are still waking up at an earlier time. I guess that just means we are in a good habit.

Gave the DICCS then-

THE WARMUP:

Moseyed over to the bus parking lot on the other side of the school. We did 15 Side straddle hops, 15 imperial walkers, Jimmy Dougan’s – center left and right, calf stretches, downward dog, upward dog and Merkins.

The Thang:

Moseyed back from the parking lot towards the main entrance of the school. I had set up 10 cones around the parking lot and we did a set of 11’s. We ran all the way around the lot to cone number 10 where we did 10 Big Boys and 1 Merkins than ran back to cone number 9 and did 9 Big Boys and continued until we got back to cone 1. We went back to pick up the 6 but we didn’t have too far to run most of the pax stayed fairly close together.

Next we ran back to the over hang by the school bus lot. The we did:

20 Heels to Heaven than took a lap around the parking lot

20 Step up than took a lap

20 LBCs than took a lap

20 Dips then took a  lap

finished off with American Hammers until the 6 got in

Next we ran back to cone number 1 at the entrance of the other parking lot. My idea was to end with sometired and heavy legs at the end.

down the main entrance side of the parking lot we straight ran at the corner we did 10 drydocks

the on the backside of the school we did a side shuffle to the to the school (switching the way we were facing half way down) at the corner it was 10 squats

then on the school side of the parking lot we ran backwards the on the corner it was 10 drydocks

then on the last side of the parking lot we did lunge walks half way down that side and then ran the rest of the way.

This was pretty grueling and to make it more enjoyable we repeated it 3 times. The lunges seemed to be the toughest part. The highlight was when 2 of the pax, on one of the sets of Drydocks ended up butt to butt. Zinfandel being one of them made a joke about spreading covid this way. Lots of laughs at that comment. Made sure to extra social distance afterward.

Announcements were about blood drive in January and some kind of top secret activity for the new years day and we should support Catfish at porter Ridge next year.

 

MOLESKIN:

overall everything seemed to work out pretty well. The timing was almost perfect. The Pax all seemed pretty chatty afterward, I guess many of them had off this week and enjoyed the free time to bond with their brothers. Thank you to Schneider and Easy Button for their support and guidance.

Bear Crawls are Dumb

13 men came to have a good time.   been a couple of years since the Flash guys invited me to Q…..just sayin. Nobody cares.

Thang:
Run to HS parking lot
SSH x 15 ic, merkins x7 ic, mountain climbers x 7 ic, plank jacks x 7 ic, Peter Parkers x 7 ic, wide arm merkins x 7 ic, cdd x 7 ic

To roundabouts:
neverending bear crawl around top roundabout, then 20 merkins. Run to bottom on hill roundabout, forever bear crawl around it, then 20 bomb jacks.
Repeat 3 times.
Mary lbc, heels to heaven

To bus hill:
Suicides at each stop light 15 speed skaters, back to start and 5 burpees each time

To front of ms: makjar njiye x 10 ic, meekins

5 mile tysons, 10 merkins, 15 plank jacks, 20 donkey kicks- then run to far curb. Repeat but get rid of an exercise every time until time was called.

Moleskin:
As for the title, might as well throw in burpees while we’re here. I could probably go on and on with some of the crazy and weird exercises found in the 100 page exicon as well. I guess not everyone wants to get soft just running all the time.

But for whatever reason, I chose to incorporate a ridiculous amount of bear crawling into the prepped weinke (which involved getting to campus early and drawing 4 chalk lines on the pavement).
However, the cool thing was not only the fact that I was the only one verbally complaining about my own Q, but also might have been the only one that couldn’t make it around without stopping. Shout out to the Flash guys that just kept breathing heavy working hard nonstop. The entire crew was within reach the full 45. Maybe it was too easy of a workout. May have to come back soon to redeem myself. Solid stuff all around.

Dasher wanted to prove that although he’s been an OG Express member, boot camps are where he shines. Out front all day. Recalculating, Schneider and Chicken Little weren’t too far behind and were pushing the pace. Mr. Form police might have called me soft at some point, but at least our form was decent (for those that care about form anyway).

Always helps to have a bunch of solid F3 veteran leaders with no Damascusing to round out the group.  Makes the Q’s job easy

And I now know that the rest of these fools can start sprinkling some more Swarm, Ignition in their weekly workouts. Minus the bear crawls of course. 2021 F3 goals
And shout out to Popeye for bringing his nephew, a 10 year old future hedge fund manager who I think revealed that he already has 1000 shares of Tesla stock in his portfolio. Now known As Gecko.

Announcements:

New Years Day workout coming-details soon

See Mayhem Stu for mission opportunity 1/26-2/2. More details coming soon.

Core and More

3 PAX woke themselves out of a post Christmas coma to get their core warmed by the Blakeney Shopping Center fountains at F3 Firestarter.  After a quick disclaimer and mosey to the grassy knoll near the new brick stage, it was time for

COP:

SSH x 15

5 merkins OYO

IW x 15

5 wide arm merkins OYO

LSS x 15

5 diamond merkins OYO

LBC x 15

THE THANG:

Mosey to the fountain closest to Hazlenut Creperie for circle merkin Jack Webb. Incline merkin and dips. Start with 1 incline merkin and 3 dips then increase to 2 merkins, 6 dips, etc. moving around the fountain until you get to the other side. Ended with 8 incline merkins and 24 dips.

Down to our six for Mary: High flutter, Rosalita, box cutter: in cadence count, 20x each exercise.

Mosey to walls by the fountains in between Brixx and Shake Shack for leg work:

Split leg squats on cadence count 15x each leg.

Back on our six for more Mary: toe-tap crunch, dying cockroach, and pistol crunch (each leg ext.):in cadence count, 20x each exercise.

Mosey to walls behind Brixx for step ups: 15x on each leg, when completed, plank. High plank and elbow plank for about 1-2 minutes.

Mosey to seating section behind Greco Fresh. Grab a chair for curls, tricep ext and shoulder press: in cadence count, 20x each exercise. Finish it off with a round of Triple Lindy.

Back on our six for LBCs and Heels to Heaven:  in cadence count, 20x each exercise.

Rinse and repeat with lower reps: circle merkin/dips, up to 6x incline merkins, 18 dips. Then on our 6 for Mary: High flutter, Rosalita, box cutter: in cadence count, 15x each exercise.  Split leg Squats 15x in cadence count and more Mary. Step ups 15 x each leg and more Mary, chair curls, tricep ext and shoulder presses with a triple lindy and more mary.

Rinse and repeat but only with Mary: Return to the first fountain for high flutter, Rosalita, box cutter, then to the second set of fountains for dying cockroach, toe-tap crunch, and pistol crunches, mosey to the chairs for LBCs and return to launch for 1 minute of elbow plank.

MOLESKIN

It was eerie walking up to the site of two Monday morning workouts to see only a few cars. One of which was occupied by some random guy who just sat in his car. For a moment, I wondered if I had my days mixed up, but thankfully Wingman and OneStar were there to set me straight and we were able to start Monday off on the right foot.

In case you are wondering, yes, I have endorsement deals with certain area restaurants that require me to mention them in my backblasts.

The goal today was two-fold, first, to focus on abs, which I tend to neglect (if that was not obvious by my meatballish appearance). Second, to demonstrate that an effective bootcamp workout does not need to cover alot of ground and can be confined to a relatively small space.  I did not set my fancy watch to track this post, but I doubt we reached .5 miles.

Thank you for allowing me to lead.

 

More Abs Please, We Did Get Enough???

The Warmup

Woke up this morning to HOT 30 degrees and was running a little late. I arrived at 6:11 and did not see any cars and wondered if it was cancelled or worse, workout location changed. 6:13 came and a convoy of cars were heading into the parking lot. I said to myself “Thank God.”

Started DiCCS at 6:14 and we were off at 6:15 sharp. PAX started with 800m warm up Mosey to the football field parking lot. However, you can imagine Hurry, Gerber, BC, and Easy Button definition of Mosey and mine are not the same. Shout out to Sugar since he was with the Gazelles as well. Rubbermaid and I took Mosey definition serious.

  • 10 SSH
  • 10 Imperial walkers
  • Runners stretch 15 seconds per leg
  • 20 Mountain Climbers
  • Started the THANG

The Thang

The Wienke was designed to focus on abs, speed sprints, and Mosey runes.

Abs/Run – PAX started with three rounds of four corners of the large parking lot. PAX did 15 Heels to Heaven at each corner which equaled 180 in total

Sprints – PAX proceeded to completed 5 rounds of speed sprints by running 400m laps. Run hard 400m up slight incline and casually back.

Run/Abs – PAX ran to front of school to start next round of four corners except this time 15 reps of flutters – repeat 3 rounds. At this point Gerber, took a detour to fertilize the grass.

Run/Abs – PAX ran to Rudy’s shed and completed a LBC circle wave until 100 reps were completed and then ran back to COT parking lot

Run/Abs – PAX completed one round of four corners with 5 Big Boy sit-ups at each corner

Sprint/Run – PAX sprinted to Crazy Man cabin held and waited in plank position until the 6 arrived, then ran to front of the high school

Run/Abs – PAX ran to front of middle school for rounds of 4 corners. Each corner PAX did 10 Peter Parkers and then finished by running back to COT.

Total run/sprint 5.5 miles but of course Hurray was 6.5. Plus, over 500 abs reps!

Transparency – I was nervous about leading Ignition today since I knew I could not keep up with everyone, but I also wanted to step out of my comfort zone and I knew the F3 brothers never leave anyone behind or judge. I started F3 Jan 18th this year where I struggled to complete any workout and because of F3 I am better physically and spiritually. At the same time, I have met many great guys that became personal friends.

In short, I want say thank you to every one and stepping out of your comfort is a good thing. The internal feeling of accomplishment is overwhelming!

Announcements

Welcome 2.0 FNG – Gecko

Blood Drive Jan 30th

CSAUP Feb 6 – signup

Birthday Celebration Using Numbers 4 and 9

The Planning

Well today was an great start to Q in 19 degree temperature and to celebrate my 49th birthday! Today officially started the one year count down when during Namarama: I will say “Mike Niro 50 Premature” and everyone will say: Respect. The theme was simple: different ways to use the numbers 4 and 9.

Posse asked me to Q Homecoming since I made the statement “I like to Q” however full transparency I and not a fan of writing BB however I understand the importance. Writing and reading was never my strong point during high school or college. Anyway, back to the BB.

Posse knew I never went to the Homecoming AO so I decided to scope out the sight during the day of Christmas Eve. I found the perfect area to perform the THANG, the running track right next to parking lot. I went home and planned the Wienke using the famous Premature cones that had designated exercises. I texted Posse and told him “We are good to go”. I arrived 20 minutes early to layout the cones and to my surprise, all the gates were locked. Realize, I am walking around in 19-degree weather trying to figure out how to get into the track area. No luck. I drove back to the parking and thank god I saw Gopher and FNG Jamal Brown. Jamal later was named Whack A Mole since he is the brother in-law to Gopher. I asked them to help me create a .25 mile running loop within the parking lot and spread out the cones.

The Warmup

  • Mosey around the parking lot .25-mile loop (approximately .25 mile)
  • 13 (4 + 9) SSH
  • 13 Imperial walkers
  • 13 Merkins
  • Left and right runners stretch hold each side for 13 seconds

The Thang

The Thang was simple, run and complete six 6 exercises: Heels to Heaven, Merkins, Squats, Big Boy Sit-ups, Mike Tysons, and Lunges 2 is 1.

  • PAX broke up into teams of two and selected a starting station
  • Each team needed to complete 49 reps at each cone – Partner 1 does 25 reps and partner 2 does 24
  • After each exercise, PAX ran around the parking lot loop twice to get approximately .49 miles
  • PAX circle up in the middle after the run to perform 4, then 9, then 13 Burpees
  • Once all six exercises were complete, we started round two except this time after each run the PAX performed exercise waves of  Merkins, Burpees, LBC, and American Hammers. Each wave was 49 reps
  • As soon as the second round started Carb Load, Shop Dog, and Sugar Daddy came from Blackhawk AO to celebrate my birthday since they were the only three
  • I was running with Carb Load and he stated “Thank god we came 20 minutes late!”
  • The PAX running range was between 3.5 – 4.0 miles in a small parking lot. Fuse said, Impressive!

Everyone pushed it today and got in a good workout to start my birthday and coming off Christmas Holiday. Great job!

Announcements

6th guy – Coco Crisp from Raleigh – awesome job lost 50 lbs. and just completed a full marathon

Welcome FNG – Jamal Brown (Whack A Mole)

Blood Drive Jan 30

Lucky Number 13

‘Twas the morning after Christmas and 5 pax posted with their bells at Petsmart in Blakeney in the early morning chill. The Da Vinci/RockZero crew was intimidated by the pax’s steely determination to not run and were led off to the far reaches of the parking lot by Taco Stand.

The plan for the day was to celebrate the holidays with a 12 days of Christmas themed beatdown. An extra 13 exercises were added to day 12 to celebrate my 2.2’s birthday today.

Warm up:

  • SSH x 20 IC
  • Halos x 5 each direction
  • Prying squats x 2 with some leaning

The Thang:

Each day builds on the last, so day 1 = exercise 1, day 2 = exercise 2 + exercise 1, etc.

  • Day 1 = 1 Sumo deadlift + 1 dozen 2H swings
  • Day 2 = Racked squat (alternate sides per round or do doubles)
  • Day 3 = Overhead tricep extension
  • Day 4 = Snatches per side (R/L)
  • Day 5 = Presses per side (R/L)
  • Day 6 = Reverse lunges per side (R/L)
  • Day 7 = Merkins
  • Day 8 = Cleans per side (R/L)
  • Day 9 = High pulls per side (R/L)
  • Day 10 = Deadlifts
  • Day 11 = Russian twists per side (R/L)
  • Day 12 = 1H swings per side (R/L) + 13 lawnmowers per side (R/L)

Mary:

  • Elbow plank x 1:00
  • Hollow body hold x 1:00

COT: Circle up with the boot campers.

Announcements:

  1. Keep an eye on Slack for holiday hours for the next week or so:
    1. The Matrix will have its going out of business sale on Monday with Joker on Q. Swole will be on holiday hours and will launch at 0600 with Mighty Mite on Q.
    2. Bagpipe and Fast Twitch will converge with Hawk’s Nest on Tuesday.
    3. Centurion is hosting a convergence on Friday.
    4. Metro is hosting a convergence to celebrate the 10 year anniversary at AG on Friday.
    5. Da Vinci will converge with RockZero next Saturday at Calvary at 0700.
  2. Keep Bout Time and his family in your prayers as his 2.0 Jennings fights leukemia for a second time.

Moleskine:

  • Thanks to the pax for coming out to the workout yesterday. I believe Lois was a site FNG, although he has plenty of experience with kettlebells being a regular at Skunkworks. He brought his brother-in-law, Hot Pocket, from Sumter, SC to join in the fun. I’m sure he really appreciated it, Lois!
  • Cobains for putting this out a day late. It’s tough to get on the computer during the family time over the holidays. However, the effort delivered by the pax yesterday during what was a tough workout in tough conditions deserves to be chronicled for posterity (and to make Horsehead happy).
  • The music was provided by a Spotify Christmas Rock playlist. It was an interesting mix of classics and some truly horrendous music that none of the pax could identify or hoped to ever hear again.
  • After doing so many swings lately, it was fun to mix it up with some other exercises. The pax all agreed that the workout didn’t get serious until about days 4-6. Cleans followed by high pulls were also a challenge. Dead lifts were sprinkled in there to make Unplugged happy and an extra 13 reps (per side) were added for my son, Daniel’s, birthday.
  • I’m in my 8th year of F3 and am truly thankful for the brotherhood I’ve found. Thank you for being a part of it. Let’s get out there and share it with as many men as we can – they need it like we do.

F3liz Navidad Convergence

Every now and then, a casual conversation sparks an idea that eventually takes on its own personality.  Most ideas such as these I’ve found tend to fizzle out never having the opportunity to come to fruition, but every once and a Bethlehem Star, these ideas get the support they need and become a memorable day.  As was such with F3liz Navidad Christmas Eve Convergence.

A couple weeks back, that casual conversation of unknown origin took place with Brexit as he was trying to determine course of action on plans for Christmas eve.  To converge or not to converge, that was the question?  YHC threw out the offer to Q if said convergence took place.  A few days later and after being ghosted from other site Q’s, Brexit made the executive decision and called for the convergence whether they wanted to or not.  Leadership at its finest.  A second conversation took place and with neutral location established the convergence was a go.

Christmas eve brought a threat of rain, so the range of numbers was across the board of expectations.  Not knowing what to expect, YHC had a Covid ready Wienke to ensure proper distancing and hopefully keeping every together but not together together.  As the cars rolled up, YHC was immediately welcomed to see a great balance of Pax from Area 51, Waxhaw, SOB, and even a crew from Rock Hill.  A quick disclaimer and we were off.

Warm-up:

Mosey to opposite end of field and circle up

-15 SSH + 1 burpee

-10 IW + 2 burpees

-10 mountain climbers + 3 burpees

-10 LLS + 4 burpees

-10 plank jacks + 5 burpees

 

That Thang:

 

Split the grass pad into two groups to ensure proper distancing.

Group 1:

Run 2 trees up, 1 Mike Tyson (increasing with each tree)

Bear crawl back 1 tree

Repeat until first sidewalk

 

Group 2:

Run 2 trees up, 1 Russian Deadlift (increasing with each tree)

Lunge-walk back 1 tree

Repeat until second sidewalk

 

Flap-jack

 

Mosey to far end of grass pad and lined up in plank position on sidewalk.  Pax at end did 3 plankjacks and ran to opposite end and got back in plank.  Ran through until every Pax moved to the end of the line.

 

Mosey to Lifetime Parking lot and spread across width of parking lot

Bear Crawl to first island and 20 merkins

Lunge walk to second island and 15 jump squats

Sprint to the end and 10 burpees

 

Mosey back to main street of Rea Farms for some partner work.  P1 took lap around building while P2 knocked out called exercises.  Combined counts for:

100 WWII’s

200 Merkins

300 Squats

 

Back to launch to wrap up with one final lap around the grass pad stopping at 6 stations along the way for a combination of merkins, mary, and legs.

Back to launch for COT by the Christmas Tree.  T-claps to Rea Farm on the stellar tree.

 

Moleskin:

As 2nd-F Q for SOB, that role this year has been about as important as a lifeguard for the 4 x 100 swim relay in the Olympics.  Covid has been a complete buzz kill and every time we start to have a notion of normality, it has quickly diminished.  A Holiday Party?  Completely out of the question.  Regular events that bring around much needed camaraderie and fellowship? Keep waiting.  Well with the reigns of the Christmas Eve in my hands, YHC believe it was time for the Taco Stand name to earn its keep.  Now here is where the magic of F3 starts to happen…

A few more casual conversations take place, and with only a mention of perhaps a holiday surprise bringing tacos for a post-workout snack, the men of F3 step up to make this one hell of a memorable morning.  War Eagle jumps in with cooler of water’s and dozens upon dozens of Krispy Kreme doughnuts.  Brexit helps with coordination/promotion and bringing folks together.  Periscope’s M knocks it out of the park with custom bags of F3 decorated home-made sugar cookies (T-claps to Periscope and your M.  Solid Work!)  One Star shows up and does what One Star does best – kick up the party a notch.  With Bluetooth speaker in hand and the bottle of Fireball ready, a post-workout snack was quickly taken to full-on morning Christmas party.  Meatloaf moves launch site for Devil’s Turn from their normal location to join in with our convergence.  The list goes on…

What was the result?  32 men and 2.0’s for bootcamp and an unknown number of runners (I’m guessing another dozen or so.)

This right here is what makes F3 special.  What started out as a conversation quickly turned into a full-blown South Charlotte/Northern Union county impromptu holiday gathering.  And no one person had to carry the burden of making yesterday morning happen.  Men stepped up.

As F3 men, we are called to step up without being asked and make it happen.

Now take this and change the setting.  That is what I believe we are called to do in our homes, our communities, our places of work.  We are a part of a conversation; identify a need, identify a way we can contribute and make a difference before we’re asked too.  If we can listen with the right ears, I fully believe we will hear the calling of those in need.  It may be the calling of our kids or M to unplug, put down our phone, and be present with them.  It may be a neighbor or friend dropping subtle hints reaching for help without directly asking.  It may be a co-worker or friend who needs a coffee and a candid conversation.  I challenge every one of us to listen for the call and step up to make it happen in 2021.

This is what we do.

I fully believe we are at the tip of the iceberg of the impact we will make in this city.  Keep EHing guys, bring them out, get them plugged in and accelerating.  This is a special group of men, I’m humbled daily by the men of F3, and honored to have lead you fellas yesterday.

Note: Don’t rule out that call may be from one of your F3 brothers.  This year has been tough, be there for each other.  If you’re a guy that needs an ear or help, reach out.  If you don’t know where to start, I’ll be happy to be listen.

T-claps to my M for rocking out Tacos at 5:00am and to Periscope’s M for the badass cookies.

 

12 Days (and Reps) of Christmas

Warmup

Mosey around parking lot.  IW (oops I mean SSH) in cadence x 24, IW in cadence x 24, Merkins in cadence x 12 & Mountain Climbers in cadence x 24.  Stretching – up/down dogs, calves.

Thang

Mosey to rock pile for PAX to select coupon of their choice.  Mad Dog showed all of us up with the CMU coupon mysteriously sitting amongst the rocks.  Elf or Q handy work prior to post?   3 sets of 24 each of overhead press, curls, tri’s and chest.  Audible to 12 reps for tri’s and chest for time sake.  Run/jog a lap around lot after each set of 24/12.  At opposite corner of rock pile, 12 each squats and Bobby Hurley’s……alternate each lap.  216 total reps (with audibles) and 12 laps in between.

Mosey to parking lot for burpees.  4 sets of 3 burpees with run from curb line to first stall.  12 burpees total

Mosey back to COT and finish with 12 Big Boys.

Moleskin

Q had to shake off early cobwebs with calling for SSH and performing IW’s.  PAX were cordial and gave Q a break.  Must be true holiday spirit.  No announcement of “12 days / reps” theme so for those who didn’t connect the dots, here you go.

Announcements / Closing

Deep Dish sent out prayer request for Walter Wisniewski.  Walter worked for me right out of school +/- 20 years ago.  Was informed yesterday that Walter died of a massive heart attack in Chicago on Friday.  At 40 years old, way too early to leave this earth but God must have plans.  Reminder (and thanks) to all present about the value of working out and maintaining a healthy life style.

Posts through holidays to start at 6:30.  No posts on Christmas Day.

And On the 12th Day of Christmas my Q gave to me…

YHC was up on deck for the Q of this week’s edition of Swole.  YHC is comfortable Q’ing a bootcamp after having Q’ed many a bootcamp but leading a gear workout is still a bit of uncharted territory for me.  Leaning on lessons learned from the last time yours truly Q’ed Swole I planned out a total body KB workout.  YHC has neglected legs recently so legs were more of a focus than typically done at a KB workout.  The only requirement of these workouts is to get 250 swings in.  The plan was 10 rounds (or is that really all?) with each round consisting of 25 swings, a called KB exercise and an exercise without the KB…each round taking 3 minutes.  And there was a 12 rep theme for our 12 Days of Christmas.

Oh and the other requirement at a gear workout is to have a music playlist that motivates.  The benefit of being the Q is you get to push your taste in music on the Pax.  I always go 90’s-early 2000’s alternative/grunge.  Here is what went down with playlist at the bottom.

The Thang:

25 swings each round with

  • 6 shoulder presses each arm and 10 squats (Day 1)
  • 12 goblet squats and 10 merkins (Day 2)
  • 6 cleans each arm and 10 squats (Day 3)
  • 6 lunges each leg and 10 merkins (Day 4)
  • 6 snatches each arm and 10 squats (Day 5)
  • 12 Romanian deadlifts and 10 merkins (Day 6)
  • 6 bent rows and 10 squats (Day 7)
  • 12 sumo squats and 10 merkins (Day 8)
  • 12 upright rows and 10 squats (Day 9)
  • 6 single leg dead lifts and 10 merkins (Day 10)

So at this point we have our 250 swings in but that is only 10 days.  At about Day 8 Voodoo asked if we were at 250 swings.  It probably felt like 250 with the huge bell that he swings (YHC wonders if that sounds as awkward in print as it does in my head).  Uncle Leo, ever the numbers savant, pointed out that we were only at 200.  And Wild Turkey had already done the math and noted that he had a feeling that we were going to do more than that.  And he was correct because there are 12 days of Christmas…obvi.

  • 25 swings with 12 flutters while pressing the KB and 10 squats (Day 11)
  • 25 swings with 12 burpees and 10 merkins to finish off DAy 12)  Editor’s note, YHC was not initially going to call the merkins along with burpees but Frehley’s insisted on the merkins too #overachiever

Just enough time for 60 seconds out and 60 seconds back of Farmer’s Carry and 1 minute of elbow plank hold.  Finito.

Playlist:

Alive – Pearl Jam

Far Behind – Candlebox

What’s My Age Again – Blink 182

Promise – Eve 6

The Bends – Radiohead

Enemy – Sevendust

Possum Kingdom – The Toadies

The Taste of Ink – The Used

Slither – Velvet Revolver

My Name is Jonas – Weezer

Plowed – Sponge

Impressive that most of the Pax knew almost all of the playlist and appeared to approve.  YHC knew Frehley’s would be the hardest to win over musically but he even admitted to liking a couple of the songs.  But he did remark that if his M caught him listening to Enemy by Sevendust that she would think he had lost his mind and promptly have him committed.  Mighty Mite was surprised that YHC listened to some of the harder music…there is much more of that Mighty that I will break out in the future.

Moleskin:

Great work by all.  Everyone got after it and there was still room for some mumblechatter on music, sports, holiday plans and aging musicians trying to pull off teen angst in their upper 40’s.  Thanks guys for making it enjoyable as always and thanks Mighty and Voodoo for the opportunity to lead.

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