Who is calling me at 5:18?

Who is calling me at 5:18?

As I was still preparing for my Q last night, Brexit hit me up and asked if anyone preruns SACS…well we start at 0515 and anything before then is crazy, so no.  Upon my arrival today, 1 lonely car in the lot.  At 5:14 another car pulled in and I greeted Geraldo…however that was Dora.  Apparently his other family cruiser is the same as Geraldo.  So at 0516 no disclaimer was provided, but we sacked up (2 sandbag and a ruck) and headed into the darkness.

 

The warmup

Usually this involves a trip or 2 around the track, however 3/4 around the track my phone rang.  No it was not Fockers girl this time (another mid workout call to him during his Q), rather Geraldo was looking for us in the gloom.  After a bit of coordination we were eventually 4 strong.

 

The Thang

I honestly struggled to create this workout (mental block), but here are the details:

Perform 1 full round of exercises that started with 5 reps, some sort of “creative mosey” to mid track, 10 reps / creative mosey and then 15 reps…followed by 10 burpess and then advance to the other side of the track with yet another “creative mosey” (single arm, overhead, back, chest)

1st round

Bicep curl, front squat, Russian twist

2nd round

Tricep extension, back squat, LBC

3rd round

Shouldering (from ground put bag on left shoulder, then down / repto on right side), upright row, lung

4th round

Pull through, dolly / thruster

50 Cadence count LBC and walk back to the parking lot

DONE

 

Take out: Geraldo- thanks

Announcements: Dora on Q next week

 

Ye Olde Mole Skinny

  • Thank you to the crew that continue to support this site.  Would love to have more guys out so if you are curious about rucks or sandbags, we usually have a few extra.  Please let me know if you are coming and we will set you up
  • Not sure why the mental block for today, but always want to make sure we get good work in, hope you enjoyed
    • Calf is acting up so low mileage and less lower body today
  • I added music to the mix today, undecided if I liked it.  Broke up the silence, but since it was clipped to me, that’s all I heard
  • Today was a cold one…sorry for a few delays with my own gear.. pants, phone, music, gloves, key belt.  Just too much, looking forward to fall again
  • I’m not sure if anyone heard me complain, but I added #10lbs to my sandbag
    • Really hurt my ego when Brexit said he was still lifting #10 lbs more then me today and he preran…show off!
  • Brexit has Rucks and Sandbags…why is this his 2nd post?
    • He did agree to Q….
  • Geraldo is like clockwork, never early but never late…until today.  The only reason I answered my phone was because I did happen to have it on and we were just walking
    • Glad you found us
    • Always working hard…except for the burpees big fat nothing in that column
  • Not sure who had the van first, but Geraldo and Dora have the exact same van…color and all.  Dora usually arrives in a beastly truck…way to mix it up
    • Next time I will actually look who is exiting the van vs just shout hello to Geraldo
  • We know Dora is the king of SCLT rucking, but found out he has a few sandbags, will he break them out next week??
  • Like the name for the AO- SACS- Shut up and Carry Shit/ Stuff  everyone comes out week after week and gets it done!

If no one shows do I still have to Q

The temperature gauge read 24 degrees.

The clock read 5:23.

The parking lot at Dromedary was empty but for my own sorry self wondering if anyone else would post. Going back to bed DID sound nice as I looked at the frost covered mulch in the median next to my parking space. Then again, I already drove a million miles to the BFE that is Dromedary.

“Does anyone even live out here?”
“Who decided to put an AO out here anyways?”
“How did I agree to Q way out here on the coldest day of the year so far?”
“Why didn’t I make Premature agree to Q Diesel in exchange?”

These are the thoughts that made their way through my still half asleep brain.

The clock now read 5:24.

Headlights come into view. Aha! A reason to stay. A reason to justify my being here. A reason to…dammit it’s Ice9. There had better be some other PAX showing up…

A few more cars roll in but by the time everyone forced themselves out into the cold it was time for DiCCS. Too late to escape the cold and retreat to the warmth of the fartsack.

The clock read 5:30. Let’s mosey.

Warmup

A long mosey around the lot with a smattering of SSHs, Imperial Squalkers (a portmanteau of Walker and Squat; NOT Squawker as Ice9 griped wasn’t manly enough of a name), Moroccan Night Clubs, Calf Stretches, and Mountain Climbers.

Centerfold got there early (for him) and we picked him up along the way. Made a slight detour and grabbed Shake N Bake to round out the group to an even 8 idiots suckers PAX. Too bad I had no partner work planned. I always seem to get odd numbers when I do that…

The Thang

Jailbreak from the end of the lot towards the crest of the hill, crossing the median at the break, then alternate 5 Merkins, 5 Bomb Jacks, and 5 Big Bois at each tree for a total of 15 of each exercise on the way back down the hill. Repeato.

Mosey our way over to the lot next to the school for a little 4 Corners action where we deconstructed a Burpee. Or maybe it was 10 Burpees. 10 Squats, 10 In and Outs, 10 Merkins, and 10 Bobby Hurleys, but we do them all in cadence.

Another little mosey around the west side of the school to the first alcove. I’ve been on a bit of a Donkey Kick kick (c wut i did ther) recently, so we did some 7s. Donkey Kicks at the first alcove, a quick jaunt to the second alcove, and Speed Skaters (always 2=1) over thataway.

Back to the front lot for more 4 Corners of togetherness, only this time we did 10 Dry Docks, 10 Jump Squats, 10 Diamond Merkins, and 10 Walking Lunges (always, always 2=1). Again, in cadence because I said so.

Now we move over to the big lot and find your own little happy place along the curb.

  • 10 American Hammers IC – Sprint to the first set of parking spaces and back
  • 10 American Hammers IC, 10 LBCs IC – Sprint to the second set of parking spaces and back
  • 10 American Hammers IC, 10 LBCs IC, 10 Big Bois (on my up) – Sprint to the third set of parking spaces and back
  • 10 American Hammers IC, 10 LBCs IC, 10 Big Bois (on my up), 10 American Knockouts IC – Sprint to the far curb and back

This group is fast. Faster than I thought (hoped) so we have more time left than I thought (hoped) so we did a little repeato on the tree Merkins/Bomb Jacks/Big Bois from earlier.

A few minutes remaining so 5 Bobby Hurleys at every other tree back to COT. Audible at the top of the hill! 10 Dry Docks on the way down.

Grab some curb for some Dips IC and then some Mike Tysons IC.

The clock read 6:15.

Moleskin

I like to Q. According to Deflated’s fancy-pants website I’ve done so 36 (this’ll be 37) times this year. Some are easier. Some are tougher. Some are inventive. Some are boring. People (me included) have ribbed Zinfandel about advertising “for my xth Q” but honestly I think it’s great he’s talking about it. It’s great to have goals. It’s great to push yourself and get out of your comfort zone. It’s great to LEAD. After all, that’s a core principle of F3. It’s peer led. Recently we’ve had several vQs and that’s awesome. I missed one today at Chiseled where I’m sure Ex-LAX did a killer job. Sugar Daddy and Schnitzel were in attendance at Dromedary today and just had their vQs; both of which I attended and both of which were excellent. I guarantee it won’t be their last Qs either. If you’re reading this and you’ve never led a workout then it’s time you did. You’re ready. Talk to a Site Q. Talk to me. You won’t be on your own. We’ll help you build it, help you through it, and help you improve it for the next time.

Announcements

Rice and Beans – Helping serve meals on Wednesdays uptown – Today’s filled up, but there are openings for 12/9 and 12/16. Talk to Centerfold to sign up. M and 2.0 friendly

Painting project – You may recall the mother and kids who’s husband/father recently left and took all their things (furniture, food, everything). We’re showing them that people care and have a painting day this Saturday following morning workouts to get their house looking nice. Only a couple guys signed up right now and could use a few more. See Shop Dawg for details and to sign up.

 

YHC took us out

Too much material

It was chilly this morning, but 10 men dragged themselves out of the fartsack to sling some iron. Stone Cold, Horsehead, and YHC did a 3 mile pre-run with a flyby of the old Meathead AO. #pouroneout

After a somewhat disjointed COVIDisclaimer, we grabbed our bells and waiter carried them to one of the giant parking lots down by the church. We circled up there for some quick kettlebell instruction, covering all the ballistic movements (swing, snatch, clean, high pull). Some reminders for the pax:

  • Hips drive, arms guide. The power should come from your hips and your arms are just there to guide the bell in its arc and to keep it from flying into the guy in front of you.
  • The handle of the bell should pass above your knees on the backswing. If it’s lower than that, you’re bending your knees too much (or you have arms like an orangutan).
  • Vertical shins. This is a hip hinge movement, not a squat. Minimize knee bend and try to keep your shins close to vertical.
  • Eyes on the horizon, shoulders anti-shrugged away from your ears, and proud chest. Like the monkey humper, it’s best to stare deeply into the eyes of the guy across from you. #pleasedont
  • The bell should always start and end in front of your feet, so you have to tip the handle toward you to launch it. Engage your lats as you start the backswing. This will prevent you from using your lower back.
  • Bell size. For these types of ballistic movements, you need a decent-sized bell (at least 45 lbs.) to really feel the movement where you should. If you’re using a smaller bell, you can muscle through poor form, which can lead to injury. If you need a bigger bell, ask to borrow one from another pax.
  • StrongFirst has some great videos on their Youtube channel:
    • Swing: https://www.youtube.com/watch?v=yHxcTn1UeAc
    • Clean: https://www.youtube.com/watch?v=XDpATbCmuuM
    • Swing and Snatch: https://www.youtube.com/watch?v=9PdNx36VIt0
    • High pull: https://www.youtube.com/watch?v=WyXGycl1ZrQ
    • Snatch: https://www.youtube.com/watch?v=3ZO3DzqaKfs

After the tutorial, the pax partnered up (KB size and speed don’t matter). Partner 1 works while Partner 2 runs to the first island on the left and back. Each partner completes 4 rounds of each KB exercise:

  • Snatch
  • Clean
  • High Pull
  • Swing

Collect your bells and carry back to the launch lot, where we circled up for some Meathead Mary: elbow plank, hollow body hold, glute bridge, and LBCs.

COT: Thanks to Stone Cold for taking us out.

Announcements:

  • Congratulations to Dollywood and his family on the birth of their second child and best of luck to Battleship as his first child is due on Friday. It was good to meet you and I look forward to seeing you again in about 9 months!
  • Please note that Skunkworks will be moving its launch point next week to be closer to 51. Reach out to Horsehead or Stone Cold with any questions.
  • Please keep social distancing in mind as much as possible. There’s more community spread of COVID and we don’t want F3 to be the reason anyone gets sick. We also want to model good behavior and be considerate of other pax that might have a reason to be more cautious than most.
  • With everyone training at home, there’s been a shortage of kettlebells on the market. Carolina Fitness Equipment is a good local choice. Some online retailers I’ve used include Rogue, X Training Equipment, Get RX’d, and Kettlebell Kings. It’s probably worth it to shop around for availability and price.

Moleskine:

  • Thanks to Horsehead and Stone Cold for inviting me out to Skunkworks this morning. As you may have heard, I’m a big fan of kettlebells, but I rarely make it out to Skunkworks these days because I’ve got Swole on Monday and Meathead on Wednesday. It’s good to get back out and to see some of the kettlebell pax from the Matthews side of Area 51. I was a little disappointed that Chin Music didn’t show, but I’m sure Header will give him the play-by-play the next time he sees them. Thanks to the pax for posting and following my lead for 45 minutes.
  • Das Boot didn’t get enough bells last week at Meathead, so he came out and punched his passport at Skunkworks this morning. Lucky for him, I didn’t make him lead any of the workout. He was driving up from a different state, so we’ll excuse his tardiness, even though it resulted in him missing the tutorial at the beginning. He then proceeded to troll us on Slack with a “catfished arm injury” (Horsehead’s apt description), making me wish I had repeated the disclaimer.
  • Battleship posted in a hat that looked like something Dan Ackroyd wore in Spies Like Us. The only thing bigger than his hat was his kettlebell, which appeared to be plastic and filled with helium. I have no doubt that once he gets his form down, he’s going to be swinging some heavy bells in no time.
  • Header was an old school Meathead pax, so I have to admit I was a bit disappointed when he showed up with what looked like a 35# bell. I know he can swing more than that. He proceeded to crush the workout, leading the way on the runs and getting plenty of reps in on the exercises.
  • I haven’t been to Joust in a while, so haven’t had the opportunity to work out with Yeti a lot, but he showed up dressed like Header’s twin and did equally well on the workout.
  • Lois looked like some sort of ninja out there this morning with leggings and a balaclava (I think that’s what it was). I can only imagine what kind of layers he’s going to have on at Peak 51 when it gets down in the teens and 20s. I think he should put a bigger bell on his Christmas list because he’s stronger than he thinks.
  • I think Cage was our only respect out there this morning, but you wouldn’t know it from his performance. He was crushing the reps and the running and quietly getting the work done.
  • It was great to see Baracus out there this morning. He’s been coming back strong from his hip injury and was proudly sporting his Steelers cap. #undefeated He’s got the Q at Anvil tomorrow, so please come out if you’re a Ravens, Browns, Bengals, or Patriots fan.
  • I don’t think I’d seen Stone Cold since the morning of Halloween when he posted for about 25% of a Stuckey’s workout. As always, it was great to see him and he got after it during both the pre-run and the workout.
  • Despite coming off of a torn quadriceps tendon injury, Horsehead pre-ran the workout and led the way on the running portions of the workout. I also know he’s judging this backblast and I feel like I’ve fallen short. I guess I didn’t eat enough lead paint as a child to come up with the same free association writing style that he does. Hopefully he will embellish it with some comments down below.

🎶 On the First Day of (F3) Christmas, my Q gave to me 🎶

Buddy the Elf, I mean YHC showed up shortly before 0500 for prerun with Alpaca-onesie to boot. Cooter greeted me with a smirk, Black Beard emerged from the minivan, Kirby from the Camry and we were off into the gloom with the wind in our hair. Pretty sure we ran 3 miles but the watch only said 2. Those were some long miles.

Wardrobe change for the main event. Cooter kicked us off with the reminder to social distance. I modified the disclaimer with a pronouncement of wealth upon all gathered and off we went. As @Rousey would say “we got shit to do”

The Thang

Warmup: SSH’s, Peter Parker, Mtn Climbers, Hillbilly Squats, Merkins, Shoulder Taps

Mosey to parking lot in front of Sara’s Y for 12 DAYS OF F3 CHRISTMAS
Introduce new called exercise for each island in the parking lot
Each day introduce a new exercise and repeat prior called exercises

1: Sprint to Sara’s Y and back (12 total = 1 mile)
2: Diamond Merkins (22 total)
3: Sumo Squats (30 total)
4: Supermans (36 total)
5: Burpees (40 total) ALWAYS A CROWD FAVORITE!
6. Squats a-jumping (42 total)
7. Mike Tysons: (42 total)
8. Pax-a-Merkin’g (40 total)
9. ‘Merican hammers (36 total)
10. Planks-a-jacking (30 total) *Insert @Frehley’s dirty joke*
11. Low slow squats (22 total)
12. Carolina dry docks (12 total)

Mosey back to launch and meetup with runners

The Moleskine

  • @Elsa, you crushed the workout my man. It was great to see you out again since Turkey Jam
  • @Kirby and @Frehley’s you keep me laughing throughout the pain. Whether it’s a well-timed “that’s what she said” or giving me a hard time for making you carry my poop wipes, you’re  hilarious
  • @Black Beard, I enjoyed getting to chat more during the pre-run this morning and sharing our disdain for dirty snow
  • @Cooter, thanks for the opportunity to lead. I looked forward to this workout and knew it would be a special one to ring in December.
  • @Loogie, I’ll never forget you showing up to Bagpipe a few months ago in 50 degree weather with the same amount of layers that you were wearing this morning. You’ve got a quiet strength to you, rolling with the punches and dishing them right back out
  • @Mighty Mite, you’re a huge part of why I kept coming out to workouts after my first few Saturdays at Da Vinci. I’m following your example and welcoming other FNG’s into the fold – respect
  • @Sweetwater, almost didn’t recognize you with the beanie. Not sure I’ve ever seen you really break a sweat or be out of breath. Are you a machine?
  • @Rousey, your energy is contagious. Something about those grunts that really brings out the best in a man
  • @Tagalong, you sliced through today’s work and led the pack! You’re sneaky like a ninja. With a beard. The bearded ninja.
  • Shoutout to @LaZboy for a similar workout this morning at Hawk’s Nest. Great minds think alike
  • It’s almost been a year since I made it out to my first F3 workout.
  • Grateful for the brothers and friends that I’ve made.
  • Grateful for each one of you

Merry Christmas ya filthy animals

Less is Better

So, a few days ago, Hollywood sent me a DM to Q sometime in January. Turns out they actually needed Q’s for the next 2 weeks (including today) so I happily obliged and in hind sight, “What the heck was I thinking?”

With a quick consult from Sugar Daddy on where he would be heading on his VQ and not to disturb and make it even more challenging for him, I developed a Weinke that avoided (mostly) the Flash PAX.

Stabling these (Freaks) Gazelles in F3 Waxhaw is difficult to do. I came up with a strategy to keep them in the coral but it only worked for a few minutes and then they were gone in a cloud of (rain) dust.

Warmorama:
Mosey to Crazy Pajama Dude Island and U turn back to the Yellow Brick Rd. for Paula Abduls using light posts on left of the path, up 2 and do 10 X Merkins, back 1 and do 10 X Plank Jacks.
Circle up at RPP and do some stretching for a few minutes until Flash PAX roll in and then…

Thang:
Find a lifting/running rock (insert evil laugh here) and mosey to sidewalk near Gym for a few rounds of partner work.
P1 does lifting AMRAP with proper form while P2 runs to top and performs exercise and returns to relieve P1, R/R.
Round 1: Curls/Donkey Kicks X 2 Rounds
Round 2: Rows/Mike Tysons X 2 Rounds
Round 3: Shoulder Press/Mike Tysons X 2 Rounds

Return Rocks and Mosey to HS Entrance the long way cutting between the schools and then around the front drive.
Round 1: Starting at Island, run to gate at Stadium and do Speed Skaters X 10 each leg and return to Island for “I’ll let you know” BBSU X 10
Round 2: Speed Skater/(Something awful I can’t remember)
Round 3: Speed Skaters/Reverse Plank Knee Up

7 minutes left so we start our mosey back to COT around the front drive and then taking a detour into MS entrance and around the lot before we end at COT.

Al Gore for 30 seconds and Time!

Didn’t get the typical 5-6 miles today (4.5 or so). This is ultimately a high-mileage-bootcamp, not runner training so we mixed it up a bit from the “norm”. I hope everyone got what they came for.

Great pull by the Gazelles and great push by the rest of us.

Hurry leading the way on pretty much everything. Dude is fast!
Chatterbox posted to his first Ignition and man did he come to work. Glad to see you break through the barrier that was keeping you away. Keep getting faster!
FNG – Prison Break joined us today, 23 Years old and just graduated from UNCC on ROTC scholarship. Now it’s time to pay the piper and he’s getting in shape for Army OCS. Good luck and thank you for serving this great country of ours. Keep bringing that youthful attitude and thanks for making Ice9 Dry-heave for us today! Thanks also to Transporter for bringing him out with us.

Announcements: See Flash BB
Sugar Daddy took us out

Done-Finished-Completed-Accomplished-Over-In the Books!!

I always feel great when a workout is over!  The same was especially true today for my “VQ.”   It is nice having it ” in the books.” I wanted to do a good job for the PAX. I want to thank all the PAX for coming out to support me and all the kind words of encouragement. It was nice being a 50 year old virgin this morning– as a few of the PAX called me today!

Warmup:  After the Disclaimers (of course)

  • Just the Basics—Short Mosey, SSH, Morrocan Night Clubs, Imperial Walkers, Low Slow Squats, Planks, Calf Stretch, Glidah Stretch, Jimmy Dugans—and we are off…….(Rain is still holding off)

 

The THANG: 

  • I really like the You vs You concept I have learned about since joining F3. So, I tried to incorporate that concept into the workout today so that everyone got as much out of it as they wanted and needed today,
  • Small Loop–Ran around the round abouts—doing 10 Merkins at the first—10 Squats at the second. You vs. You—Do as many as possible within timeframe.
  • Headed over to Football Parking lot doing some basketball slides along the way.
  • Pick a parking spot line (good for social distancing) and bear crawl forward to the end and run backwards back to the curb….go as hard as you can. You vs You until time called.
  • Big Loop: This was the loop we did on Halloween—when back at the lightpole do Burpees and LBC’s rinse and repeat until time called. You vs You—-awesome effort by everyone.
  • Back to parking spot–Mosey to end of parking lot then as fast as you can back to beginning. Great job all were pushing. One more time— only half way this time. Pax are winded and working hard right now!
  • Slow Mosey to Rudy’s shed to finish up—Shoulder presses and donkey kicks.
  • Then lets finish STRONG- 3 burpees at the first 3 lightpoles then Jaibreak Home.

 

Moleskin:

  • Honored to be able to lead this group of Men this morning. Thought it was going to be raining and nasty but we got lucky.
  • You vs You—Too many PAX to name today but everyone was working hard and pushing themselves…I was impressed with the work ethic today. Thanks for putting in the work.
  • Special thanks to Rockwell for EHing me and then inviting me for my VQ at Flash—(Flash was my first workout site —and I will always remember Chicken Little for making it so welcoming. First Impressions last and he made it great for me. I hope I can do the same for other FNG’s.
  • I’m honored to be part of F3 Waxhaw….great group of guys.
  • Big group at Cutty today with Ignition and Mashers also here.
  • Welcome FNG—Prison Break—brought out by Transporter.
  • 6th man —Das Boot—-Got his name because he was in a walking boot at his first F3 workout. He was EH’d by Dark Helmut

 

Announcements:

  • Service Opportunity—Mayhem will be leading a group of volunteers out of town  (Jan 26-Feb 2nd) to work on homes for those still struggling from Hurricane Florence. See Mayhem for details.
  • Congrats to Smithers on the birth of his daughter Quinn.

YHC tooks us out.

 

 

Rain doesn’t stop us

The rain was not much this morning, but was enough to make me throw away my cheat sheet for todays 1hr workout. All the roads to the high school parking lot was blocked /closed, so had to just use the middle school area, but it had enough routes for a 4 mile workout. 

Arrived early and there was Posse who was quick to give me few tips for the changed plan. Few more Pax joined us.

DICCS given.

Warm ups:

Mose and stick to the oneway (Yes Fusebox we are going up the hill) to Deals road and back to the shelter near the entrance. SSH, Imperial walkers, Moroccan night club, calf stretch and few Merkins.

The Thang:

Partner up to do 100 Merkins, 200 Squats, 300 LBC’s. Partners take turn to run a lap around the student drop off loop. Then add some air presser’s. Mose to the next student drop off loop. Look at the numbers on the pillars and do as many bur-pies (Not my FAV too Blue screen). Start from 8 and go down till 1 (Total 36). Run a lap in between.  What next … Run between the flag poles. 20 dips at one end and 10 incline merkins at the other … what next … 20 jump lunges and run a lap (Yes 2 is 1). Repeat 2 times. Next grab some rocks. Curls, overhead press, swings (I think). 1 more trip up the hill to deals road and back. Relax squat with back agains the wall. Chastian reminds me of the time. Mose (Sprint with Hurry) back to COT. Total 4.2 miles on my apple watch. Wow that was good.

Moleskin:

The encouragement and the push by each one of you took me thus far. Felt nervous and exited. Posse sent me this quote “If it excites you and scares the crap out of you at the same time, it probably means you should do it.

I love the “No man left behind policy”. Yes, that made me keep posting. There was always someone pushing and motivating me. Remember Wrigley making me run 2 driveways and walk 1 drive way at watchtower when I started posting and everyone who circled back to pick up the 6th.   

Hurry was the 6th man. He started out in metro and has recently been posting with us after he moved here. He’s excited to be here. 

No announcements.

Black Friday Hangover

Saturday is lifting day, so YHC came up with a weinke, loaded the bells in the car, and headed for the hot box at Calvary for another week’s edition of Olympus. It was cool and a little wet, so I expected numbers to be down. Unfortunately, the rest of the pax were apparently suffering from Black Friday hangovers and it was a beatdown for 1.. Not a problem when you’ve got a good playlist.

Appetizer: SSH, Sharon Towers, Arm Circles, Prying Squat

Main Course:

  • Set 1: 25 swings (32), 10 deep merkins on bells, 8 goblet squats (28)
  • Set 2: 25 swings (32), 5 double clean and press (24s)
  • Set 3: 25 swings (32), 10 deep merkins on bells, 8 deadlifts (double 24s)
  • Set 4: 25 swings (32), 5 double clean and press (24s)

Repeat 4 times for 400 swings, 80 merkins, 32 goblet squats, 32 deadlifts, 40 clean and press.

Load the bells back in the car and join the RockZero crew for some Mary and COT.

Announcements:

  • While this is an extreme case of social distancing, please try to maintain 6′ at your workouts in accordance with the Governor’s Executive Order. While it’s frustrating not to be able to work out the way we like, it’s only temporary.

Moleskine:

  • Thanks to Geraldo and the RockZero pax for stopping by the hot box on their way to McAlpine Elementary and inviting me to join them rather than work out solo. I had to turn them down since I wanted to focus on bells today and I already had my weinke planned out. While it stinks to work out solo, it was nice to have a choice.
  • While YHC was rocking out to some AC/DC in the middle of my 3rd round of swings, I noticed that a woman with a yoga mat had appeared on one of the benches on the far side of the hot box. A little startled, I asked if she had a group meeting her and she responded that she was just waiting for her trainer. The trainer showed up shortly thereafter and we did parallel workouts until I wrapped up. Good thing I didn’t have Chipotle last night. #nocropdusting
  • YHC will be the Q at Skunkworks on Tuesday. It’s been a while and I’m looking forward to getting back out there. SYITG!

Chiseled: Pre-Thanksgiving Calorie Burn

It was the day before thanksgiving and 17 PAX showed up early to get a start on burning calories so that they can consume more the next day. 

DiCCS given and away we go…..

 

The Warm-Up:

Mosey up to the Five Stones entrance and return to the parking lot. Circle up for some warm-up exercises all in 1-2-3 cadence: Sidestraddle Hop x 20, Moroccan Night Club x, 20, Imperial Walkers x 2o Calfstretchers and Pantsrippers. 

 

The Thang:

While one partner functions as the timer (run backward up Mt. Chiseled and back), the other partner begins the exercises.  Each exercise is done “as many as you can” style one at a time until the timing partner returns triumphantly over Mt. Chiseled.  The exercises included all of the following. Merkens, LBCs, Curls (21s w/ coupon), American Hammers, Low Slow Squats (w/ coupon), Diamond Merkens, Shoulder Press (w/ coupon), Bobby Hurleys and ending with Kettle Bell swings. 

After a great showing by everyone, we are back doing a rifle carry of coupons again and back to the original starting point. Next, each PAX gets to choose their exercise of choice for the group. After some more grueling lifting of coupon blocks, we finish off the last 45 seconds with “have a nice day” Next is COT and Cargo tells his story as 6th man. 

My very first Q is now complete! Thanks to everyone for the inspiration and support.

 

Moleskin

It took me a while to finally step up to lead a workout. I was inspired by one of Bottlecap’s speeches when he said that if you “pour yourself in to F3” you will realize even more of the benefits F3 has to offer and feel better about yourself too. That certainly held true for me and I’m looking forward to pouring more in (thanks Bottlecap). Also, thanks to Fusebox and Posse for helping me along in surviving this first Q and getting the Backblast posted. 

 

Announcements 

A reminder of The Chicken Little organized Turkey Trot in Briarcrest and the day after Thanksgiving workout to at Impromtu led by Rudy.

Turkey Hangover Potion

19 souls gathered to work off the over indulgence from yesterday’s Thanksgiving Feast.  If you happen to re-enact Henry VIII at these settings like I do, today was going to suck even worse.  Here’s what we did:

WarmUp – 1/2 Mile opening Mosey past High School to parking lot by the football stadium.  20 SSH, Jimmy Dugan’s, Calf Stretch, Runners stretch, downward dog, upward dog.

The Thang  Mosey to the High School Gym entrance.  Grab some wall.  40 Donkey Kicks / 10 Mike Tyson’s.  Run down to the road, up the stairs, grab that same piece of wall.  36 Donkey Kicks/9 Mike Tysons, rinse and repeat down to the completion of 24 Donkey Kicks/6 Mike Tysons.

Mosey to YHC’s Poop Palace.  Starting at the palace run up the path to the first lamp post on the right.  5 Big Boy’s.  Run back to palace, 5 Merkins.  Run to second lamp post, 5 Big Boys, run back to the palace for 5 Merkins.  Run to the 3rd lamp post, etc., etc.  After the 6/7/8th post for most, we gathered the pax and ran up the path to the Middle School.  Grab some Wall.  Continuation of web.  20 Donkey Kicks, 5 Mike Tysons.  16 Donkey Kicks, 4 Mike Tysons.  One Minute Left – hot mosey back to COT.

Moleskin/Announcements

Not a lot of chatter today, lots of barbs thrown at me for starting with the Donkey Kicks and MT’s.  Not a whole lot of chatter while running the path by the palace.  A decent amount of mileage today, I registered just shy of 3 miles, others in the group registered 3.5 miles.

Welcome FNG – Mackinaw – From the UP and works on bridges.

Welcome FNG – Sea Sick – At the end of the workout he was splashing some Merlot and is about to join the Coast Guard, thought it was a fitting name.  Brought out by Wedding Singer!  Wait, what, I thought this cat now resides in the Rocky Mountains.  He and his tribe came back east for the holiday, great to see you again brother!

Chicken Little – estimates $1,600 raised by the Turkey Trot 5K he lead – money will go to support a cancer survivor and cancer research, great job leading CL!

Tomorrow – Homecoming 1 Year Anniversary – Chatterbox on Q.  If this guy’s transformation from the 6 to the front of the pax doesn’t inspire you, you are likely a schmuck.  He’s gonna bring it tomorrow.

YHC took us out.

 

 

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