There’s no way that you came from my loins. Soon as I get home, first thing I’m gonna do is punch yo mamma in da mouth.
Manziel, Whip, Rhapsody, Geraldo, Chubbs, Spyglass, Pine Tar, Honeymoon, Lex, Chopper, Posse, Horsehead
13 at the Kevlar for 12 Days of Christmas Music, set to “A Charlie Brown Christmas”, by the Vince Guaraldi Trio. Well, at least the first part.
You know the deal, or at least you do now. 12 Day of Christmas – run it through and add a day each time. Lapsody and OnYourLeft Whip did a bonus round while we finished up.
- 1 Lap
- 12 Merkins
- 12 BB situps
- 12 Jump Squat
- 12 Plank Jack
- 12 Heels to Heaven
- 12 Peter Parker
- 12 Flutter
- 12 Sister Mary Catherine
- 12 Dolly
- 12 SSH
- 12 Burpees
Some boys from “The Haw” (which was apparently nicknamed by Junior Samples) rolled in to get their Passports stamped. While we ran around in a lighted parking lot, Posse donned a full safety ensemble, with a codpiece geiger counter and a suit of armor fashioned out of aluminum foil. He didn’t like the Charlie Brown music either, but I think it was just the ill-fitting codpiece talking. Something was mentioned about NPR radio, but ever since Garrison Keillor got cancelled for penning dirty limericks I’ve been out of touch.
After Charlie’s football was snatched away, we moved on to some “Christmas Wrapping” by the Waitresses (Geraldo request) and then some Burl Ives, Dean, Frank, and who know what else came on while the phone was unattended. Don’t tell me I’m not a man of the people. Next year, I’ll bring in a pouty chanteuse to sing Santa Baby for everyone while passing around a jug of Tigerball.
There was discussion at the COT as to whether the countoff should be done Clockwise, or Widdershins. I know that Metro is seated vs. A51 standing, but I’m (surprisingly) agnostic on these things. Chime in with your thoughts on this.
Lots of Holiday Convergences, with all sorts of unnecessary time shifting and random late-day happenings, so be sure to check all of the proper internet channels to track these things lest you end up alone in a parking lot at the time when real workouts are supposed to start.
I would interject some more Beaufort T. Justice quotes, but they are not as funny with the substituted $%*!@ symbols they require. Jackie Gleason was a pure comedy master. We named a guy Beaufort T. once, I think. It was over at Joust when it used to be a real workout. Wonder what happened there? Not to Joust (we know what happened there), but to the guy?
New Waxhaw workout starting at Porter Ridge HS, which is not in Waxhaw. Figure it out.
your pal,
Horsehead
A backup band slaps floors at the Murderhorn
Yesterday, I got the text. You know the one. THE text. Can you substi-Q? OK, maybe I made that a little more dramatic than it needed to be. Anyway, I was on high gravity #2 at Lore for a post-Arsenal HH with One Niner, Cobbler, and General when I received that text asking if I could take the Q because Tag-A-Long had to tag-a-out. I quickly replied, “Yes.” Then I replied, “Who is this?” Just kidding. It’s usually me texting Taco Stand because I need help with a convergence Q, or I have really hard questions about a mortgage, or I just need someone to talk with when I can’t sleep after eating too much ice cream. So, I polished off my beer and maybe another few and headed home to plan another Brave beatdown.
Pulling into The Gibson the next morning there was a lone Wild Turkey. He yelled some unnecessary profanities at YHC that I highly enjoyed. We were getting ready to run off into the sunrise holding hands, of course socially distant holding hands to please Lord Cooper, when Jazz Hands and Soft Pretzel rolled in to ruin our fun. Some required jokes about 3 guys in red shirts and one in black not getting the memo were delivered. Some better ones about looking like a lead singer with a backup band followed. Soft Pretzel showed us later that black shirts are better than red by making us eat his dust for the entirety of the workout.
YHC delivered a pretty solid disclaimer (definitely getting better at those) and we skipped the stretching YHC had planned because it was cold, and the wind was brisk.
WARMUP
A run to the entrance of launch – approximately .04 miles
THE THING
- Ladder down Bobby Hurleys at each intersection from launch down BC to Elm to the top of the Murderhorn.
- Run down the Murderhorn, 10 burpees OYO at the bottom.
- Start jogging up the Murderhorn, slowly accelerating until you’re at a full sprint at the top, 25 LBCs OYO at the top.
- Continue on Elmstone in to Stonecrest, but only to the other AO’s parking by the theater.
- 7’s on the parking lot’s berm – merkins at the bottom, squats at the top.
- At this point we were just short of being halfway through time. YHC had planned to reverse the first half for the second half but had not anticipated having extra time. So, in reward of how fast the PAX were, YHC made the executive decision to run another set of 7’s on the same hill – this time with shoulder taps and lunges.
- Back to the top of the Murderhorn to redo our run down, this time with 10 jump squats OYO at the bottom.
- Accelerate up the Murderhorn to another 25 LBCs.
- Ladder down back to launch, the same way we came, but this time with plank jacks.
- With about 5 minutes remaining at launch, YHC stole from yesterday’s Arsenal Q and did a sorta Jack Webb of 4x bear crawls, 1x merkin, 1x shoulder tap, 4x plank jacks. Glad Softie was at both beatdowns to help me remember it. We made it to 16x and 4x.
ANNOUNCEMENTS
- Thursday SOB sites are closed next week for Christmas Eve, converging at Rea Farms for a Taco Stand Q. Told you I leaned on him for lots of stuff! Park at the Improper Pig, 0630 start, 1 hour workout.
- Stonehenge and Da Vinci are doing some converging over the next couple of weeks too. I don’t remember the details but will update here when I hear back from Soft Pretzel. Or you can check the schedules. Probably best to check the schedules and Slack over the next couple of weeks to make sure you’re not pulling up to empty lots.
- UPDATE:
- Stonehenge will converge at DaVinci 12/26 with Taco Stand on Q. Man, that dude is a Q machine.
- Stonehenge and DaVinci will converge at Rock Zero 1/2.
- Shameless plug: YHC on Q at DaVinci the following week – 1/9, so come get some.
- UPDATE:
- YHC took us out.
MOLESKIN
- Another enjoyable Q at The Brave. It’s a really fun Q to take. Maybe I’m crazy but I feel like the 4-mile requirement makes it easier to come up with a good plan.
- There was an underappreciated moment at the start, of a dog walker not really knowing what to make of the lead singer in black and his backup band in red slapping the ground and jumping in the air at 5:30 in the morning. He moved off the sidewalk and awkwardly waited for us to pass before continuing his way. I can only imagine him going home to explain it to his M.
- I wasn’t kidding when I said Soft Pretzel can’t be slowed down. The rest of us were able to mostly keep up with him for the first half, but he had to circle back for the us pretty far laddering back to launch. Wild Turkey was probably closest to keeping up with him, but I think that was a stretch too.
- Wild Turkey dropping that Murderhorn is a reference from Simpsons on us blew my mind. Later Mighty Mite dropped this link on Slack – https://simpsons.fandom.com/wiki/The_Murderhorn, and I sadly only just realized that Murderhorn was a play on Matterhorn.
- Jazz Hands texted me last night that he had broken into some Greek moonshine, or Raki, that we got our hands on last week (don’t ask, long story) and I fully expected him to not make it out but was pleasantly surprised.
- While typing this up, I learned that Tag-A-Long was out of commission for some positive Covid testing in his household. Hate to hear that man. Hoping it passes quickly with minimal symptoms.
- The Lord Cooper bit is just a joke, and a sub-par one at that. I know we all have different views on this pandemic, and I understand the need to slow the spread. Please everyone, be safe out there.
‘Til next time!
Brexit
Eating Block Burpees for Breakfast
DICCS Given to include social distancing
Warm Up
20-SSH
15- Imperial Walkers
Jimmy Dugan stretch into a plank
10-Merkins
Plank into canner open and runners pose
Upward Dog/Downward Dog/Upward Dog/Downward Dog
On backs stretch hammie’s by pulling legs upward and keep it straight then bend and pull to belly
The Thang
This was a bad idea to start with
Between two light poles rifle carry cinder block and when there 1 blockee ( block burpee) and 4 of a exercise of my choice– continue rifle carry between light poles until you get to 10 and add an additional 4 exercises.
1 blockee- 4 flutters with block above your head
2 blockee’s- 8 windshield wipers
3 blockee’s 12 block merkins
4 blockee’s- 16 flutters with block over head
5- blockee’s – 20 windshield wipers
6- blockee’s- 24 second high plank using block
7- blockee’s- 28 windshield wipers
8- blockee’s- 32 flutters with block over head
9- blockee’s- 36 windshield wipers
10- blockee’s- 40 flutters with block over head
55 blockee’s ugh ugh ugh.. I think Premature and Chastain were not to happy with the Chicken
Circuit work..
6 spaces laid out and every in their on space for 30 seconds of work a 7 second rest to move to next space ( 3 full rounds
- Jump over block
- Kettle Bell Swing with block
- 30 second high plank with block
- Curls
- Squat thrusters
- Military Press
Webb of pain
- 10 derkins 10 big boys– decrease each by 1 until you get to 1 and 1– 55 total of each in 3.5 minutes- wow..
Moleskin
While I have only posted here twice I was honored to be Qing when Chastain volunTOLD me to Q I could not pass this up. It is odd not to run any at a workout but this site has a lot to offer and I am starting to like it—Unless Zinfandel is on Q cause he just makes things weird ( I.E video last week) yikes!!!
After the IPC I have put a personal challenge to myself to work on strength ( Since I about puked multiple times when it came to strength/cinder block work– ask Recalculating he will agree I am a weak little bird) verse running and this is the place to throw the gauntlet down especially if your on Q. I would challenge the runners to hit this site up once in a while it will definitely push you. The PAX today pushed hard and eventually got over the starting out with 55 blockees round about the time we got in our cars and left, but they did ( I think??).
Turn buckle– Heck of a job dude and good luck on next phase of weight loss– you got this
Penalty Box- WTF dude you 72 years old and still crushing it– also this is the first time I worked out with you in a small group and your funny. Love the comments today and chatter.
Premature- dude crushed pursuit yesterday and still came out to a new site– your crushed this as well today. Speaking of funny– how about a Q leaving 2/3’s of the PAX at COT – your BB yesterday had me rolling. I can only imagine what they thought when you left them. Of course Hurry ran you down like you were his prey to let you know what you did.. He probably told every to wait until you had a mile or so head start so he could actually have a challenge .
Centerfold- My man came rolling in a few minutes late and he reason was he did not want to hear my DICCS.. HOW RUDE!! LOL hell of a job today brother.
Chastain– how do you slow a gazelle down??– throw cinder blocks in his hand .. Not sure it worked the dude just gets after it at each and every workout– nice work brother
Announcements
- clean up downtown Saturday
- Blood Drive is coming– information coming soon it will be in January 30th at Five Stones- No worries on getting into the details I have a feeling it will be communicated to everyone over/over and maybe even over.
- Feed the homeless downtown– very impactful so sign up – but more to come on this being on going
- 6am Nesbit for ruck or walk tomorrow
- Wednesday the family that we adopted the food and gifts will be dropped off
Also during my travels I have noticed at COT’s the Q tends to tell some sort of positive story and inspiration message. It has not been long winded but it puts things in perspective– Memphis yesterday the Q had a line from a book he was reading— that hit home– Do not get caught up in the negative be caught up in the positive around you. This is not exactly the line ( chickens have small brains) but that was the intent of his message.. That really hit home with me, it is so easy to be boo hoo whoo is me ( job sucks, upset at wife for something stupid , not enough people at my site when I Qed today after I polite asked many people to show and get their darn passport tramp stamp, dog peed on carpet, did not sleep good last night, mad at kid for a missed assignment ect….) — PAUSE A MINUTE….. long pause… Many people are struggling MUCH MUCH more than that– Get out of your own way and be the positive force with all the negative around us and find that person or persons that might need you. But if your are struggling or need a lift reach out to the peeps in our group or someone you trust — unless they live in Lawson, that crowd is not much support,, lol
Impromptu or Not!!!
Well gents,
This impromptu morning began as the polar opposite. Fiji began his morning texts at 4am and arrived for his Q (20 minutes early) at 5:10am to the surprise of the Swarm fellas. 80’s hairband music was q’ed up, signal caller arm band stretched out over his guns (or so I like to think of them as such), and a head lamp ready to roll. Quite Prompt don’t you think!
The Thang:
DICCS reviewed
Scorpions 25 minute ballad lead us off for our mosey around the parking lot to front entrance of school
15 SSH’s in cadence, 15 IW’s in cadence, 15 Low slow Squats in cadence, 15 MC’s in cadence, 10 sec. calf stretch’s followed by 10 merkins!
Mosey to Rudy’s Shed with 10 squats at each lamp post
Shed Work on the wall: 20 airpress followed by 10 Donkey Kicks, 20 jabs followed by 10 Donkey Kicks, 20 calf raises followed by 10 Donkey Kicks!!! Thanks Sneider for getting the ball rolling on the exercises.
Mosey to Stadium parking lot: 4 Corner’s
10 Merkins at each corner of the block led into mary’s till the 6 arrived.
10 Bobby Hurleys at each corner of the block and then mary’s! (Dookies defensive arsenal)
10 Monkey Humpers at each corner of the block leading into mary’s! (Dookies offensive arsenal)
Each pax instructed pick a parking spot line: 1 Burpee and 10 Side to Side shuffles x 5.
Mosey to round-a-bout and the partners picked
Coreblast: 1 Pax proceeded with LBC’s while the other ran to 2nd round-a-bout and back repeated 2x!
You all deserve an nice IPA tonight for that one!
Mosey back to COT and finished with 2 minutes of the Fijian Fire Walk Drill (Quick feet followed by a merkin on the down count)
Moleskin:
It was a glorious morning for nice workout, fine music, and great company. At one point, I realized how special this crew is with a 2.0 in Breadbowl and a double RR in Chainsaw out working their tails off. Much respect to the both of you and all the other fellow Pax. Enjoy the rest of this holiday season my friends and thanks for letting me lead you fine men today!! Cheers!!
Announcements: Waxhaw Cleanup tomorrow morning followed by Coffeeteria at Crossroads!, check the f3 schedule as all the morning workouts for the next 2 weeks are delayed by an hour!, No Clyent Dinner on X-mas Eve!
Thanks to Wolverine (6th man) for sharing his story with us morning!
F3 Scavenger Hunt (#2)
TLDR (Posse taught me that). Gerber’s team won. Gerber, Speed Bump, Orkin, FNG Hot Print, and C3PO beat Wrigley, Double Dribble, T1000, Drive by, and myself.
I enjoy the night time Q’s. Mainly because it allows the Q to spread their wings and think outside of the box. The 2.0’s add another mix that tends to make to Q’s fun. With that in mind I decided to dust off a Q from about 2 years ago. I changed up some of the clues to give a wide age range from Elementary level questions to some more advanced questions. As Gerber put it, if you enjoy the Facebook trivia questions, you would have loved this Q. So here was the Scavenger hunt. Try and run though it and see if you were able to get some of the questions correct.
F3 Scavenger Hunt
After teaming up, start with a mosey around the parking lot. Keeping your head on a swivel to avoid cars look for the booklet of clues. Once your team completes a lap, go grab the booklet of clues and start……no one saw them. After what felt like minutes I started giving hot and cold clues until finally Drive By picked off a set on a beautiful ANSI green transformer. From here on out is the booklet as written:
Rules
As soon as you are handed this paper the scavenger hunt begins. Please keep an eye on time. No matter where you are on campus or where you are at in this Scavenger Hunt, at 6:10 please start heading back to COT.
Please read through the rules and then turn to page 2 to view your first clue titled Clue # 1.
Because it would be too difficult and time consuming to place clues at various spots around campus, all your clues are contained in this document. While it would be pretty simple to cheat…..don’t. Don’t look ahead for correct answers, play the game fairly. Ultimately, we are here to get a good workout and cheating defeats that purpose.
Other teams will be traveling the same path as you along the way. I suggest keeping your answers a secret so you don’t give away correct answers to other teams (or perhaps you can intentionally shout out wrong answers?). There are questions to be answered along the way that if answered incorrectly, will take you on further or harder routes. Just because you see a team in front of you going a different way, it doesn’t mean they are right.
Phones, especially google, are not allowed.
No matter where you are, when it gets to 6:10 please stop what you are doing and return to the starting parking lot. I’ve made it longer than likely we can finish so the winning team will be the one who is at the furthest clue as of 6:10.
Because I developed the scavenger, I will not be allowed to answer or help any teams. I will be traveling with a team but only to get a workout. Because most people skim directions and don’t completely read them, I am putting in this extra sentence that negates the start below. Look at the very last page for an easier start than the one on the next page.
STA RT
Clue # 1
In order to start the scavenger hunt, your team must do a combined number of Merkins that equal the following riddle. Split the merkins how ever is best for the team.
John does 10 merkins a day. Sam does 5 merkins a day. Dave does 100 merkins a week. Sam and Dave only work out 6 days a week. How many Merkins do the three guys do combined in a week?
Once you have completed the proper number of Merkins, please proceed to the place where Rudy prefers to squat. Stop at each light pole for 2 Burpees per light pole per person on the way there.
DO NOT TURN THE PAGE UNTIL YOU ARRIVE WHERE RUDY LIKES TO SQUAT.
ANSWER TO CLUE # 1
If your team started off splitting 200 Merkins. Congrats you were correct. If your team was smart enough to read the entire first page of directions and you skipped to the last page for an easier clue and only did 10 Merkins – Great Job! If you did neither, please to a 10 burpee penalty each before moving on to Clue # 2.
Clue # 2 – Rudy’s Poop Palace
Please answer as a team the question below. The answer will direct you to do an exercise and then take you to your next location.
Which of the following movie character names is not a named Star in the night sky?
Beetle Juice (Movie: Beetle Juice) – Do 10 each (on your own) Mike Tyson’s then Run to Baseball Field as a team (Lower Round A Bout). Read clue # 3 only after your team arrives.
Maximus (Movie: Gladiator) – Do 20 each (one your own) Donkey Kick’s then Run to the wooden bench amphitheater as a team. Read clue # 3 only after your team arrives.
Castor (Movie: Gone in 60 Seconds) – Do 10 each arm (on your own) balls to the wall shoulder taps then Run to the High School Stairs. Read clue # 3 only after your team arrives.
Pollux (Movie: Gone in 60 Seconds) – Do 30 wall sit air presses then Run to Football Field Fence where the Cavalier mascot is in the fence. Read clue # 3 only after your team arrives.
ANSWER:
Beetle Juice (spelled Betelgeuse) is part of the Orion’s belt constellation. It is the Orange Star in the shoulder region. Castor and Pollux are from the movie Gone in 60 seconds. Both are the two brighter stars that make up the twins in the Gemini constellation. Maximus is not a star and is from the movie Gladiator.
If you are not at the wooden benches then you answered incorrectly. Please proceed to the wooden benches at the Amphitheatre. (Your penalty is the extra run).
Clue # 3 – (Wooden benches).
David Thompson is widely considered the greatest collegiate basketball player of all time. Do a combined number of team dips on the wooden benches for the year his NC State basketball team won the National Championship (If you think they won it in 1933 then do 33 dips). Once you are finished doing dips, turn the page for the answer and penalty if you were wrong.
David Thompson won the National Championship in 1974. Close but no cigar award if you chose 83 (That was Jimmy V’s Championship). If you did not do 74 dips, your penalty is to bear crawl around the triangle in front of the wooden benches (All three sides). If you were correct (or once you finish your bear crawls), proceed to Clue # 4.
Clue # 4
Find the parking spot in the football stadium parking lot that equals the following formula:
200-50*0+80-(100-70)
Don’t turn the page until you are in the parking spot.
ANSWER:
PEMDAS – Parenthesis first, then multiplication, then left to right addition & subtraction.
If you are not in parking spot 250, then perform in cadence (4 count) 25 side straddle hops and then 15 mountain climbers in cadence. Run to parking spot number 250 once done.
Once you are in parking spot # 250, do 50 LBC’s & 20 Heels to Heaven each.
Clue # 5
Once you are finished, decide as a team if you want Door number 1, Door number 2, or Door number 3. Once you have made your decision, turn the page for Clue # 6. Choose wisely.
Door Number 1: What is the Little Mermaid’s name? Please proceed to Rudy’s Poop Palace before checking the next page for the answer and penalty if you are wrong.
Door Number 2: Name the two sisters from the Disney movie Frozen. Proceed towards Rudy’s Poop Palace and then turn the page to see the correct answer and penalty if you are wrong.
Door Number 3: What is the nick name of the little girl in Monster’s Inc.? Please proceed to Rudy’s Poop Palace and then turn the page to see the correct answer and penalty if you are wrong.
ANSWERS:
Door 1: The Little Mermaid’s name is Arielle. If you answered incorrectly, please grab a rock and do 30 curls each. If you were right, proceed to Clue # 7.
Door 2: The sisters from Frozen are named Anna and Elsa. If you answered incorrectly, please grab a rock and do 30 curls each. If you were right, proceed to Clue # 7.
Door 3: Sully and Mike Wazowski called the little girl Boo. If you answered incorrectly, please grab a rock and do 30 curls each. If you were right, proceed to Clue # 6.
Clue # 6 – Rudy’s Poop Palace.
Add the digits of the famous phone number in the song below together to get a total number. For example, the phone number 123-4567 would equal 28 (1+2+3+4+5+6+7+8). Once you think you have the correct answer, each person does that many overhead rock presses. Check the next page for the answer only after you have completed your overhead presses.
- Tommy Tutone – Jenny
Answer:
- Tommy Tutone – Jenny. 867-5309 = 38
If you did not do 38 presses, you must do an additional 38 presses as a penalty.
TIME CHECK – if it is 6:10, return to COT. If not, proceed to Clue # 7, but keep an eye on the time.
Clue # 7 – Middle School Cafeteria Benches
Run to the middle school cafeteria benches and do the following exercises on your own.
40 dips, 30 foot release squats on the bench, and 20 Derkins.
Once you’re teach is finished, answer this last question in order to proceed to the finish line:
The longest living mammal can live up to how many years?
Once you have an agreed upon answer from your team, turn to Clue # 9 to see if you are correct.
ANSWER:
The Bowhead Whale can live up to 200 years old!
If you answered incorrectly, do 200 Squats as a team. If you finish early, start taking reps from your teammates to help them out. Once your team finishes, jail break to the finish line (COT) for your final clue.
Final Clue
How many triangles are in the picture below? Answer correctly and you are done. Answer incorrectly and face the penalty on the next page. Check the next page for the answer.
Answer
There are 27 triangles. If you answered correct – Congrats! You are finished. If you answered wrong, run to the closest rock pile (down the yellow brick road and down the hill around the third light) for 27 curl presses. Once complete, return the rocks and run back to COT.
Easier Clue # 1
If you have reached this page, congrats…you read the directions. Instead of doing 200 merkins as a team (which is what everyone else is doing that didn’t read all of page 1), you only have to do 10 merkins each. Once completed, head towards Rudy’s Poop Palace stopping at the light poles on the way to do two burpees at each light pole. Once at Rudy’s, start with Clue # 2.
MOLE SKIN
- Its painful to watch your team pick wrong answers time after time, especially when you know they will lead to extra work. But true to my word I offered no help. In fact once, I stepped in to make us do more (Wrigley skipped over the 2 burpees per light pole start).
- Drive By started off reading the entire first sheet of rules. (Yes, I was thinking in my head). Then Wrigley stepped in and said “We ain’t got time for this, skip to the first clue!”. Damn it. That means 200 merkins split 5 ways instead of just 10.
- I learned tonight Wrigley needs glasses to read – or at least that was his excuse after he cost us extra merkins/burpees.
- In all fairness, I think all four of the team members got a question wrong so no hard feelings Wrigley.
- I slipped in a special NC State question just for Gerber who then acted surprised to learn State has 2 national championships. While its a distant memory, yes NC State was a powerhouse basketball program, a founding member of the ACC, and started what later turned into the ACC championship basketball tournament (Everette Case started the Dixie Classic Tournament) which was then copied by other leagues. I digress…
- Team Fuse Box took an early lead but we quickly relinquished it when PEMDAS tripped up our robotics wiz kid.
- We came roaring back and caught back up to Team Gerber at the next to last station and the retook the lead after knocking out 200
suspectsquats (thank God Zin or Recalc wasn’t there). - However in what can only be called the come from behind victory of the century, we squandered the lead guessing 21 triangles which caused us a 21 curl press penalty and left the door wide open for team Gerber to swoop in. Much to our
disbeliefamazement, team Gerber correctly guessed 27 triangles for the win. - Hot Print got named by the 2.0’s. Its their grandpa (pop pop?, Poppa?) so its only fitting they got to name them. He is the one that printed the F3 shirts so thats how it correlates. He is from Baltimore and had the 2.0’s not been there (and had he not been Gerbers dad) I was ready to blurt out Baltimore Handshake as the name….not sure what that is (urban dictionary it). Then ask me at a site the story of the first time I heard that used by a customer…its a good story that involves Banjo’s home state.
- Thanks for the invite Wrigley (was it an invite….I think I kinda crow bar’ed my way in saying you cant cook dinner with out oven fuses since I was screwing up you food theme).
ANNOUNCEMENTS
- CSUP coming Feb 6. More details to come
- Waxhaw clean up this Saturday
- F3 Blood Drive #3 coming Jan 30th. More details to come. Looking for someone to work with TB or take the load off him and run it.
Ahh…The Warm Glow of Christmas In Waxhaw
Aah….the promise of a workout by Christmas lights. What promised to be a cold, bitter morning, turned out to be a nice festive jaunt through downtown Waxhaw.
The Thang
- DICCS out
- Quick jaunt down Keith Jong Hill and a warm up in the new apartments parking lot. It was apparent that Ice9 never had an inside voice. Even his whisper was jarring. Better than the dry heaving I guess, but loud nonetheless. Quick jog to the backside of the long road to Waxhaw.
- Paula Abdul. 5 Merkins forward, 10 squats back. The Burpee Train made an appearance right at the start. The majority of the Pax complied with the rules. Zin was on his own plan. He drug a few other weak and impressionable Pax along with him, as they continued the Paula Abdul. Later in the day there was debate about Floater rules. You will need to get caught up in the Playhouse to understand the court room drama that unfolded.
- BLIMPS – Mosey’d to DreamChasers and started BLIMPS (Burpees, Lunges, Incline Merkins, Merkins, Plank Jacks and Squats). Pair up gazelle and Clydesdale. 50 burpees and 100 of everything else. Runner is the timer. Lap around Christmas Island. Long story short…time ran short….dropped the count to 75 and then 50.
- Mosey back to COT
Moleskin:
It was a pleasant workout in the glow of downtown Christmas lights. I saw some of the Pax working out a little closer than they should have been (you know..COVID)…it was just the warmth of the season I guess. Good group. It was great to have Deadwood and Dancing Bear cotters. Announcement were light. Really don’t remember any of them. I’m about to reference the blacked out picture that Carb Load took and see if I can identify the 16 suspects. If I miss you, blame Carb Load.
That’s all. Peace.
Running Roundabouts and Hills of Millbridge
The Warmup
Well usually the warmup is the easy part of the hour unless you are Premature.
Gerber, Tool Time, Sugar Daddy, and I were together and I was giving the DiCCS. We saw another group of guys, new faces to us, and thought they were Rucking.
5:15 came, according to Premature watch, and the four of us were off. We turned right out of the parking lot, turned right again onto Kensington, and another right back into Millbridge heading to Nesbit Park’s roundabout. Gerber asked if we were going to stretch and at the same time, I hear a freight train coming behind and of course its Hurray. He blew buy me and said “they are a bunch of pissed off guys behind you.” Sugar and I looked at each other puzzled and realized the other guys were not Rucking, they were there to run. At the same time, we see a cavalry of PAX coming toward us led by Bottlecap and Hollywood. We all joined together and proceeded to the roundabout to start the WARMUP.
- 20 SSH
- 15 Imperial walkers
- Calf stretch 15 seconds per leg
- Left and right runners stretch
PAX Mosey through the trail and back to Millbridge Parking Lot to start the THANG
The Thang
The Thang was simple, RUN! We traveled many roads in Millbridge and of course each road had its own hill.
- Run up Millbridge Parkway to first roundabout, waited for the 6 (I was one of the 6), then I gave the command, run to the next roundabout. As we started, that is when Bottlecap reprimanded me about not being loud enough when giving directions. I said every time I talk louder, people tell me I am too loud. BC said ok, then tell everyone to gather up.
- Ran down Hudson and met at next roundabout, waited for 6 (yes, I was part of the 6), then ran back to roundabout
- Ran to Britannica and took a left to the dead end. I was running next to someone and I asked his name, he stated Bratwurst. I told him sorry man, I cannot not see without my glasses.
- Ran to the other end of Britannica, turned back, and headed to roundabout
- Ran to the other side of Hudson and back
- At this point with 15 minutes to go, we ran and took a right onto Golden View. Yes, we ran to the end, around the roundabout, back to Millbridge Parkway, and took a right back to COT
- The PAX running range was between 6.5 – 7.5 miles (we can guess the gazelles who made 7.5 miles!!)
Everyone pushed it today and got in a good workout to start winding down the week. Great job!
Announcements
Welcome FNG (Jared Richardson, hope I got that correct)
F3 adopting a family in Monroe since husband packed up everything and left his family – please bring presents to Turnbuckle
Turnbuckle announced : Save the date blood drive – Saturday Jan 30th
2020 Passport through December 31
Prayer Request
Keep praying for Premature wife, Kelli with an “I” with her autoimmune
We will stop at every house
Another year, another request for the Holiday Tour. This might be the 5th year (4th for myself/ injury) of this silly tradition, which is to get guys to come by the neighborhood and look at Xmas lights. When in all reality, I just bring a bunch of guys to my house to look at my lights. Since I was asked, I am happy to help. S0 at 0559, I began to give the “here is what we are doing today…stay socially distance…blah blah blah”. Then off we went.
Not Much of a warm up today as we had ground to cover and lights to look at.
The plan was simple (in my head)
Holiday Decorations: 10 Monkey Humpers
Lights: 20 Merkins (standard, wide, diamond)
Inflatables: 5 Burpees
I changed up the route and knew guys would hate the first street…a festive bunch of neighbors on Summerlin Place. Once we made the turn, the complaining stopped and then turned to mocking all the “Atheists” that live on the next 2 fairly dark streets.
However, all was restored as we continued doing Merkins and Monkey Humpers on the way to the most festive house (IMO). Once at Xmas nirvana (between my neighbor and I) I unrolled the next thang.
We had a centralized meeting point and each group (more on that) were to go in separate directions and do the following exercises at the turn around point:
20 LBC
20 Squats
and one of the following (either): 20 CCD / 20 Shoulder Tap Merkins / 20 Dive bomb Merkins
Eventually we all gathered for some Mary and started our way home. We stopped several times for some sort of Mary along the way.
Back at the school, we did 5 burpees followed by 5 burpees to make up for the ones we should have done that I forgot to enforce.
Lastly, some Mary to Debby Ryan’s version of Deck the Halls. Hold protractor 45 degrees then when she sings Fa,la,la,la,la,la,la- Flutters. When she sings Deck the Halls a little boat/ canoe, then resume flutters
Done
Brief prayer by YHC
Announcements:
- Pudding has Hydra next week- 0700 start
- Duct Work has the Q at Hydra 12/19
- 2 Convergences up coming: Rock Zero and Davinci at Davinci on 12/26 and again Rock and Davinci on 1/2/21 at Rock Zero
- Metro is hosting a 10yr celebration @ AG Middle School on 1/1/21 0700 look on slack or ask a friend for detail
Mole Skinny
- Thanks Sling Shot and Jet Fuel for the shoulder tap today
- I am glad some of you look forward to this, hope the new guys enjoyed it. Looking at 2018/19 Pudding, Geraldo, Marge, Gummy, Clover and Queen are repeat offenders
- Got 3 miles today
- Hoover and Sling Shot for a 3 mile prerun
- Hydra is still a chatty bunch
- Not sure this group can could to 3, well Spackler refused and messed up the first round of counting, so there was that
- When told to split up, the majority did not understand or choose to ignore, but most of the group did the 3 legged thing together …few others listened
- Lots of “I will do what I want”…it’s your 45 mins, do what you need too
- I chased +4 guys back to launch Marge, Gummy, Proehl …maybe others- Queen & Brandi?
- Geraldo and Proehl were upfront most of the day. Actually, Geraldo had to communicate my instructions to him as he kept pulling away
- Sorry, to busy looking around for lights and decorations to see what was going on behind me, so feel free to comment.
- In the holiday spirt of giving and receiving…I give you this back blast…I do not care to get spelling or grammatical corrections- Horse Head and Voodoo.. but thanks for hanging onto the end of this!
Have a safe and Merry Xmas!
Objects in reality are further than they appear
Das Boot put the call out last night for a last minute substi-Q for the Body Shop and I jumped on it. I was already planning on attending and grabbing a Passport stamp, so why not, right? Besides, I’m a procrastinator and I don’t put together my weinke until the night before (or morning of) so this wouldn’t be any different. Right?
“You’ve been to this site before, haven’t you?”
Not exactly the phrase you want to hear in the middle of a Q. Well, I’ll get to that…
DiCCS provided to all, freely and lovingly. The lone MASHer, Penalty Box, informed us he’d be leaving and riding his bike at home if no one else showed up.
Warmup
It’s a bit gloomier in the gloom than usual with the fog swirling, so rather than take us down the entrance road like I planned I made a quick detour around the teacher parking lot instead, just in case Centerfold came in on two wheels per usual. Did the usual SSH, Imperial Walkers, Moroccan Night Clubs, Jimmy Dugans, and Calf Stretches while slowly moseying our way around the parking lot, back to COT, and then up the entrance road. Yeah, Penalty Box is gone. Counting off light poles we made our way to the 5th one to begin
The Thang
- Back and Forth
The idea here was to start at the middle light pole and get progressively further away. So, run to the closest light pole, do 7 Speed Skaters (2=1), run past the starting point to the light pole on the other side, do 6 Speed Skaters. Run past the starting pole and the first pole all the way to the second and do 5 Speed Skaters, and so on. Something like 2 4 6 S 7 5 3 1.
In my head it made sense. On paper it made sense. In reality it made sense, but GOOD LORD those light poles are a lot further apart than I remember. So I audibled a bit and instead our Back and Forths looked more like 4 6 S 7 5 3.
Now that might not look so different here in the backblast, but I’m sure anyone attending the workout this morning would agree that it made a big difference. The distance between the 2 and the 1 was a bit much.
Soooo…now that I’ve had the opportunity to see up close and personal how close (read: NOT close) together the light poles were, you’d think I would modify the next set of exercises accordingly. You would think wrong.
- Down and Back
Everybody grab a lifting rock. “A lifting rock?” Yes, a lifting rock. I may be dumb and I may do a lot of dumb things when I Q, but running with rocks is NOT one of them.
So for this round we’re doing some 7s where the Down is Squats and the Back is laying on your back and doing a Chest Press.
Starting with 6 Chest Presses, put your rock OFF the road in case of cars, then run to the closest light pole and do 1 Squat. Return to your rock and do 5 Chest Presses, run to the 2nd light pole and do 2 Squats and so on.
Have you already figured out what happens next? Yeah, another audible. Those damn light poles are a long way apart. Actually, in my defense, the light poles closest to the school aren’t that far apart and I was thinking (that’s what got me in trouble; thinking) that all the light poles were that close together. Yeah, they’re not. So we audible and do the 4th set of Squats at the 3rd light pole and work our way back to the 2nd then 1st light pole. You’re welcome, everyone.
It was sometime around here that I was asked if I’d been to Body Shop before. Ouch.
Before we put our rocks away we did a little partner work too.
50 Curls, 50 Tricep Extensions, and 50 Weighted Squats as a team. One person runs the short loop around the nearest island.
Find a new partner then do 50 Kettlebell Swings, 50 Shoulder Presses, and 50 Bent Over Rows with a loop around the island.
Return your rock to the pile
- Round and Round
Back to the starting lot and circle up.
10 Dry Docks IC, 10 LBCs IC, and 10 Lunges OYO then run the parking lot lap as specified below:
- Side one – Race pace – 70% of your top speed
- Side two – Recovery pace – 40-50% of your top speed
- Side three – Finish line pace – 90-100% of your top speed
- Side 4 – Walk it out
- Plank until everyone is in
10 Merkins, 10 Big Boi Sit Ups, 10 Bobby Hurleys then run another lap in the same manner
10 Mike Tysons, 10 American Knockouts IC, 10 Bomb Jacks
Time’s up.
Moleskin
Everyone got in over 3 miles and some over 3.5 miles. Good thing the audible exists or we might still be running. It was good coming back to Body Shop. I hadn’t been in a while and I got to see a couple guys I don’t normally see. With so many sites in the Waxhaw region it’s easy to miss guys if you’re always hitting the same place over and over. I try to move around, but seeing these guys this morning is a good reminder I can do better. Get up a few minutes earlier and hit a site you don’t normally visit. Speaking of which, the Passport Challenge is nearly over. Das Boot and Chopper are neck and neck and have clearly taken the challenge to heart as they’re both head and shoulders above everyone else. Keep up the good work guys!
Announcements
Waxhaw Clean up this Saturday at 8am. Coffeeteria to follow
YHC did a lot of talking this morning with the Q, the Passport Challenge announcement, I was the 6th man, and YHC took us out
It was easy to stick together
It was cold, windy and I knew it was only a short time before the rain came back. Patent Pending sent a note yesterday and said to consider using the parking garage across the street from Stonecrest. I checked out the potential site for our workout. Yes, an option, but not for what I had planned, so the commitment was made to stick with the original details and deal with the elements. A few moments later a car pulled up. Was solo until that time (5:28ish) and thinking my highly motivational post for being the Q was far from motivational. I will be posting sunshine and rainbows next time when mentioning the weather or free beer. Out of the car popped Rousey. Now for the record, Rousey said he normally posts elsewhere on Wednesday’s, but chose The Maul for this Wednesday. And boy was I happy. Because had he not shown, the workout still needed to get done. I am not getting up at 4:40am, dressed to workout and just drive to the site……so with the two of us ready to go, we started promptly at 5:30am. After a few disclaimers we took off. Took a light jog toward Firebirds and then over by Jersey Mike’s for warm up.
15 Potato Pickers
15 Lo Slo Squats
Enough warm up, we need to get moving.
Ran to the front to the front of the movie theatre and the full work out began
- Broad Jump, 10 Air Squats, Broad Jump, 9 Air Squats……down to 1 Air Squat
- 25 Merkins
- Then return counting up. Broad Jump, 1 Air Squat, Broad Jump 2 Air Squats…..
- 25 Merkins
It was time to hit the Horn, Murder Horn that is. Rain was starting, but still not enough to deter us. Ran to the rock pile at the bottom. Grab a rock.
- 20 Curls, 20 press, 20 tri-ceps
- Shoulders needed more work, so 4 sets, 25 reps of presses
Time to run, the Horn
- Run up to the top of the Horn, then on the way back down 10 Merkins (alternate style) and 10 Plank Jacks at each lamp post. Solid running pace. Keep moving as the rain was picking up
Back to the rock pile
- 4 sets of 25 curls. Make ‘em count
Run back to launch area, but not done. Tried to find a dry part of the wall, but no luck, until we turned the corner and saw a little covered spot.
- Wall sits, with 25 air presses. 4 sets
- 20 more Merkins to get to 100
- Closed out with LBC’s
Completed COT in the dry covered area.
Moleskin
Got to learn more about Rousey and his experience with F3 and other tidbits. Less than a year and says he really enjoys it. Also has a 12-year-old child. He talked about family and the importance of being there for each other. Rousey has another Q coming up and we spent a good bit of time talking about how to keep them fresh and shared different ideas.
Yes, the weather was awful today, but was still a great morning to be the Q at the Maul (thank you Patent Pending) and lead another F3 workout.
It does not matter how many you are leading. 1 or 50. We must be the best leader we can be, because there is always at least 1 person that is expecting us to lead. This does not just apply to Qing at F3………..
I took us out.