The Thang
Diccs given, words of safety, let’s mosey …
Warm-up’s: SSH, Imperial squawkers, Mtn climbers, potatoe pickers, Merkins & Calf stretch
First Exercise – Parking lot suicides
Mosey to HS entrance
Mosey to MS entrance
Mosey to covered Picnic tables
Mosey to COT and Premature led us thru 100 Heels to heaven to expire our time!
Moleskin
First exercise included Big Boy’s in a very wet parking lot. I heard more than one gasp as all of our backs first hit that cold wet asphalt:) But we shook that off quickly with suicides. Mental note, don’t give the Q keys to Premature to end the workout. He nearly killed us with 100 heels to heavens. And of course Ice 9 was cheering him on, smdh. Thanks for allowing me to lead you guys this morning, always an honor. You guys all impress me so much, getting up early, working out in the pouring rain, pushing yourself during the workout and encouraging one another. Great work gentlemen!
Announcements
It’s good to be new. Try out new things, visit new places, Q new sites. Thanks to One Star and Fiji for allowing me to spread my wings and run around an AO I’ve only visited once before. In case you hadn’t heard, the 2020 Passport Challenge is underway and it’s designed to get you out of your comfort zone. That is, those repeat AOs you post at every week and everybody knows your name. And no, not the Cheers bar.
This beautiful morning we had 14 pax that took a stroll around the greens of Bushwood. Eager to make a good impression, YHC sported a sleeveless shirt, complete with collar. Everyone got the DiCCS and we departed for destinations unknown.
Warmup
A quick loop around the bus lot for some SSHs, Imperial Walkers, Moroccan Night Clubs and that’s it
The Thang
Off to the neighborhood to hit the holes. The theme would become apparent pretty quickly. At the top of each road we do an exercise and at the cul-de-sac we do an exercise. They’re all OYO but I made myself clear (or at least I thought I did) there was to be no standing around and no Mary. If you’re fast (or you cheat) then you go back and pick up the six. Run with them. Do the exercises with them. Don’t wait around. That didn’t exactly happen…We’ll get to that. For those who care, here are the exercises for each road:
So when you haven’t posted at a site before, you rely on Google Maps. When you rely on Google Maps, things seem closer on the screen than they do in real life. YHC fell victim to that and had to audible a bit and cut out some planned cul-de-sacs. We eventually moseyed our way to the Arborvitae cul-de-sac and followed the trail back out to the school, but not before YHC noticed pax standing around and not going back for the six. Someone mentioned Monkey Humpers at one point and I mentioned they might make an appearance if there was any more standing around. Apparently the Bushwood crowd loves some Monkey Humpers so we worked those into the rotation.
Back to the trails, we can now see the school so the call came for a Burpee Run. You know, like an Indian Run, but the person at the back of the line does a Burpee then sprints to the front. From the woods all the way to COT I think only 2 pax did a Burpee and sprinted. No idea what happened there. Methinks mutiny. No worries.
Line up on the curb for some Suicides. To the far curb and back – 5 Burpees. Repeato with 10 Mike Tysons. Repeato with 15 Bonnie Blairs. Thanks to One Star for pointing out the expansive wall. We finished up with a few rounds of Donkey Kicks then made our way back to COT.
Moleskin
I had fun. I dunno about everyone else. The last time I posted at Bushwood was the beginning of January. That was too long of a break. I’ll be back sooner next time. Don’t forget to stamp your passports!
Announcements
YHC took us out
One of the foundational A51 F3 locations, The Matrix on Mondays, has been creeping back up in the ratings as many F3 vets have rallied behind the iconic AO to see if they can save it.
A great group of 8 randos showed up today. I can say, I have rarely seen these guys all post together in any normal cadence but today it all came together.
Promising low mileage and more strength building we did just that….
The Thang
Run around the school to lower parking lot for SSH, Low Slow Wide Leg Squats, Merkins
Starfish in parking lot (short run)
Lifting Rocks
Shoulder Press/Curl combos – 10, 10, 9, 9, 8, 8, 7, etc.
Other exercises in cadence with final overhead rock hold for a 10 count by all 8 PAX
Playground
Partner work
P1 – Pullups (10, 8, 6, 4, 2)
P2 – Big boy sit ups (waits for P1 & flapjack)
Wall work
Partner 1 holds feet on wall, Partner 2 bear crawls to line and does 5 merkins & walks back and taps Partner 1 (3 rounds
ABstacles
5 minutes of various ab exercises to wrap things up
Moleskine
Announcements/Prayer Requests:
Paper Jam’s mom sadly passed away unexpectedly over the weekend, please keep them in your prayers
A51 Q School November 21st at the Panera at the Arboretum – 7am workout followed by instruction – contact me for more details juliusmilani@gmail.com or Slack
12 immigrants looked to get their lower back Passport stamped at Ignition.
WARMUP:
THANG:
MOLESKINE:
PRAYER OF THANKFULNESS . . . LET’S LIVE THAT OUT BY SEEKING OUT THAT 1 PERSON TO IMPACT EACH DAY.
9 joined us today for this weeks installment of Base Camp led by YHC a former Base Camp Site Q. After a through disclaimer that was highly enjoyed by most of the pax, with no FNGs present after a short run around the bus lot we began right by the Staff lot for a quick cop.
COP:
10 IW IC
10 LSS IC
10 Windmill
Following completion of the Windmills, instructions were made to run towards the intersection of Strawberry and Rosecliff. Upon reaching each speed bump(3 in total) pax were instructed to perform 5 jump squats. Leaders were also instructed to collect the six upon reaching Rosecliff. After a quick 10 count by Mr. Magoo instructions were given for the main event.
Triple Nickle:
Top of the Hill( Intersection of Strawberry and Rosecliff) 10 Merkins
Bottom of the Hill(first neighborhood intersection off of Rosecliff) 10 Diamond Merkins
Rinse and repeat 5 times for a total of 100 merkins
After a quick round of LBCs and a Thunder Road 10 count, off we went back to launch. Stoping at each speed bump for 5 monkey humpers, facing traffic after a fellow pax asked which direction they would be faced(you’re welcome). After stoping right before the entrance of SCMS, instructions were made to run back to Semi’s Office. Upon going over the mileage amount YHC had originally planed it was time to bring a good friend back to visit after picking up a lifting rock.
Jack Webb
1 slow merkin
4 air presses with lifting rock
We went up to 4 slow merkins and 16 air presses then worked our way back down
Following a Hoover 10 Count, we went over to Semi’s office and grabbed some wall for 2 rounds of 25 air presses on YHCs count.
Mary:
10 Flutters IC
10 Rosalita IC
10 American Hammer
Protractor till time was called
Done.
Moleskinny:
-YHC realized on his drive home from Columbia yesterday that he was the QIC for Base Camp on Monday, Thunder Road remembers this beatdown from my December 2018 q at Base Camp only it was about 30 degrees colder outside
-The plan was for around 2.5 miles today, YHC underestimated that the Triple Nickle was probably closer to a half a mile each way than the 0.4 miles each way YHC had measured. YHC had us clocked at 3.24 miles, miles varied from 3.08-3.24+. A bit higher than what Base Camp traditionally is however, everyone crushed it out there today
– Air Wolf was out in front most of the workout followed closely by Way, no surprise there as Air Wolf has gotten faster since posting at Fast Twitch
-With this being Makeshift 10k/Half Marathon/Marathon Taper week YHC broke his usual limited Merkin usage to be taper friendly(you can still get upper body in while running in workouts)
-Its been quite awhile since YHC had visited Base Camp, probably close to a year. Thank you for Thunder Road and Mr. Magoo for brining me out of Base Camp retirement
Announcements:
-Makeshift Marathon Saturday 11/14 7 AM, preblast here
-Saturday November 21st Orange Whip be holding an A51 Q school at the Panera in the Arboretum at 0700. 45 minute workout followed by instruction from some veterans(30-45 minutes). If you haven’t q’d in awhile and are looking to step up and lead a workout this is a great place to learn the basics in leading a workout and F3 Site
-Thunder Road with the strong takeout
Benny out
A small(er) group of men gathered for a Monday meltdown.
90 seconds each set
10 two-handed swings
4 thrusters
4 push-ups
10 single-arm (weak side) swings
4 thrusters
4 push-ups
10 single-arm (strong side) swings
4 thrusters
4 push-ups
10 alternating swings
4 thrusters
4 push-ups
10 American swings
4 thrusters
4 push-ups
x 5
Waiter, rack and farmer’s carries
Elbow plank 1 min
Glute bridge (almost) 1 min
Moleskine
After Van Halen and KISS playlists, I decided to push the sonic boundaries and play one of my favorites bands – The Pixies. It’s not likely that you’ve heard them, but your favorite alternative bands love them. They wrote guitar-based songs with hooks, but mixed artsy noise and cryptics lyrics that would alternate between breathy whispers or full-throated shouting. They were among a handful of 1980s bands that provided a contrast to make-up and spandex rockers. (Other notables include REM, Replacements, Husker Du, Jesus & Mary Chain and Sonic Youth.) Over the years, a few songs have made it onto soundtracks and even commercials. You can find their best loved “hits” here.
History has shown… at some point, all great empires fall. NO. YHC isn’t talking about the results from the elections. But what’s up with Maxine’s parking lot bootcamp outpacing us for # of PAX this morning?!?!? Haha, good to see people exercising outside, even if it still costs $30 a class when it’s free over by the Viva Chicken. Just sayin. Anyhoo… 11 compadres showed up at the 3-headed dawg for a beatdown. Here’s what transpired..
0530 GO!
0531 Wait… come back to the lot for One Star
0532 – 0614 run up and down 2 decks, lunge, crab walk, bear crawl, pull-ups, knee ups, wall sits, single leg squats, and dragon flags oh my!
0615 FINITO!
Good group of guys as usual this morning, and lots of solid mumble chatter. Has been a while since YHC has been to the site, so great to see some familiar faces and some new ones. YHC has been working like a dawg lately, and haven’t gotten a good routine for posting. But this was 3rd Q in 8 days, so small acceleration. Thanks Alf for voluntolding me on the schedule a while back. Taking the easy way out on BackBlasts since time-constrained, but posting the BB for my lead at MIP Saturday. A good reminder for all F3 Nation PAX to remind ourselves of what being in F3 Nation means. Have a great Sunday all.
WHO PUSHES WHO ~ JRR Tolkien
YHC has been doing a lot of the same things recently… wake up, figure out what to do with my day, read news about stupid politicians (yes, all of them), read headlines about covid spiking, deal with realities of unemployment in the a time of economic uncertainty… to say life has been challenging of late is a gross understatement. Yet I have an amazing outlet for my frustration, a safe place of solidarity where I can vent both physically and emotionally and so I am leaning in. F3 is saving my life on a daily basis, even on days I don’t post, which has been a bit more frequent this week. So when Prohibition took to slack looking for a substi-Q for this weekend, YHC jumped on it because I knew it would get me out of the Fartsack and with my brothers on a Saturday morning, something I desperately needed. Ironically, as Hoover observed, the last time I Q’d RZ was a subset-Q for… you got it… Prohibition. So as things in my life, the country, and the [F3]Nation go round and round in a time loop, I set out to bring forward a “greatest hits” style workout for the PAX, they’ll tell you how I did.
THE THANG:
Mosey to grassy knoll court and circle up for COP
-10 SSH IC, 1 Burpee, 10 IW IC, 2 Burpees, 10 LSS IC, 3 Burpees, 10 LSM IC, 4 Burpees, 10 Peter Parkers IC, 5 Burpees.
-Mosey to rock pile by the rotunda, grab a shmedium rock, mosey to rotunda. 10 Triple-Lindys, run around far median (by 51) and back to your rock. YHC originally planned a “pass the rock” type circuit forgetting about shared coupon moratoriums but several PAX gently reminded me of the need for social consciousness and I obliged. As such we completed a circuit of 10 curl, 10 press and 10 crusher combinations involving runs around the rotunda after 10 of each, then 20 of combinations of them, then 10 10 10. After running the rotunda and returning to your rock, 5 burpees (after each set). There was much grumbling about burpees. Finally wrap up with 10 more Triple-Lindys and round the median by 51 again.
-After returning our rocks, back over to the ‘knoll for some elevator merkins with forward-backward ‘crawls mixed in… always a crowd pleaser
-Mosey to hill by the fields for 11s of Sister Mary Katherines and Jump Squats
-Mosey to outside wall of Hotbox for peoples chair sets intermixed with Balls to the Wall Walks. sets of left leg up hold, right leg up hold, alternating leg lifts and air presses in between BTWs.
-Move to interior of the Hotbox for Little Hazes, Dips and Incline Merkins. We did 25 of each, then 15, then 5.
-Mosey up to rocks by the baseball diamond. Grab a Shmedium rock and line up abreast at the close light pole. 5 Triple Lindys, AYG to the second tree, AYG back, 4 Triple Lindys and so on… AKA “Chase Alf”
-Indian run around the outside and over to the Olympus Lot, circle up for Mary. LBCs, Freddy Mercuries and thats that.
MOLESKIN and Other Sundries:
-Lots to say about a strong group of PAX today, but you guys know the drill. Proehl’s 20 years are an unfair advantage in well… everything. YHC is salty about losing a footrace, but we’ll not get into those details. Alf continues to benefit from shorter ranges of motion in most exercises, but Kudos to Joker for beating him out in last OYO sets of the morning. Glad to see Horsehead back in the gloom after dealing with a bit of an injury. Boondocks just got it done. Hoover and Geraldo are the strongest big men on the block, no questions asked. Runstopper wore tights on a 60 degree morning… why??? YHC was blessed by strong efforts, and even stronger mumblechatter, from the PAX today which reminds me I need to get back to RockZero more frequently.
-During COT I shared my heart relating to the state of the world today. As I shared a bit of my journey in the preamble today, those around us in our every day lives are living their own struggles. There are dark days ahead of us as Covid flares, the election results will undoubtedly upset half the nation, and our economy teeters on the brink of another potential disaster heading into the holidays. If you are reading this message, you are blessed with a support structure which most of the world doesn’t access. The way we support and prop each other up makes us stronger, which is a gift we can leverage to support our communities in turn. The SkyQ guided Dread and OBT to make F3 for moments just like this, so that we can lead as servants while the world burns around us. I need you guys every day, so that I can lead and support my family, and I am so damn grateful I can continue to draw on your strength else I might not be able to get out of bed some mornings. I challenge you all to be the change you want to see in the world, give of yourself with wreckless abandon, and serve as a light house in troubled waters. We were made for this boys. Aye!
-SYITG
Flipper
11 men started and 12 men finished Centurion this morning. None of them were Chelms or Margo.
Gather up for a somewhat proper disclaimer that ended about 45 seconds early and left and awkward pause before the workout started. #PrematureProclamation
Mosey on over to the highschool for COP in front of the stadium. SSH, Merkins, Lunges, Squats, Mountain Climbers. The 12th pax sneaks in at this point from the OG parking lot at Catholic. He must have missed the memo on the new launch point.
Head over the parking deck.
Up one level of stairs, one burpee, sprint to middle stairs. Up one level, 2 burpees sprint back. Up one level, 3 burpees, sprint to middle.
Do some Mary while the six comes in. Run back down the ramps with stops for 15 Mike Tyson’s, 15 Floor to ceiling tap jump squats, and 15 donkey kicks.
Repeat with 4,5,6 burpees, and 7,8,9 burpees.
Last lap reprieve, we ran the stairs and sprints with no burpees.
3 stops for shoulder taps and hip slaps on the way home.
Plank Jack Web while we wait for 45 minutes to be up.
Moleskine:
Unfortunately Centurion is too far out of my comfort zone to attend regularly. And by comfort zone I mean I have to set my alarm 7 minutes earlier AND pass several workouts on the way there.
Not sure why Bout Time was wearing a hat as it wasn’t that cold out. But he ran in, ran out, and still smoked everyone on the burpee/sprints so I guess that hat works. I had to push just to keep ahead of Snuka who is somewhere between 10 and 150 years older than me. Some combo of Limey, Sable, and Clover were chatting it up this morning. Way to much talk for the burpees and sprints. Next time more burpees.
Buckees either has a bad shoulder or doesn’t like to get his hands dirty. Every time we did a plank he pulled out a rubber and stretched it. Better than fake stretching when you modify (not calling out any PAX, but you know who you are)
I appreciate the opportunity to lead a fine group of men this morning. Thanks for letting me speak a bit at the end. Go out there and check in with those around you. Be an impact in your local community as it will be felt far more than the impact of any national election.
-Alf
Starting the morning at 37 degrees can always be painful but feels like heaven after 10- minutes. DiCCS were given two minutes before 5:30 started with a 600M Mosey which is only makes sense for 6-year anniversary. PAX ten completed the warmup:
20 SSH
15 Imperial walkers
10 downward and 10 upward dog
Calf stretch 15 seconds per leg
Left and right runners stretch
The Thang
PAX divided up into 2 teams and was introduced to the 6-station circuit which were equally spaced around the 600M loop.
Team one started with the right-hand side of the circuit while the second team started on the left. The teams were tasked to complete the circuit 5 times with a 600M run after loop. Being a six-year anniversary, only makes sense to do multiples of 6 reps at each pain station. Round one started with 30 reps and the next round was reduced by 6. Rinse and repeat, three more times. Well we did not complete 5 rounds but did get through 4 which equated to 84 reps at each pain station and logged 3 miles.
Team one had the honor of starting with 30 Burpees while team two started with 30 Dry Docks. Team two completed 4 stations while team one was only on second station. One Star said, something must be wrong with team one guys. Zinfandel said wait until you guys get to the last station. Reality hit them quickly how much fun it was to complete 30 Burpees! One Star stated during Namarama, I now understand and that was not nice!
Everyone pushed hard today and got in a good workout F3 style! I wanted to give a shout out to Goodfella for all he has done to assist with building up Dromedary and in our thoughts!
Announcements
Service project, Hot Wheels, downtown Waxhaw to build a ramp for a nine-year girl in a wheelchair Nov 7th.
Chicken Little will lead a Turkey Trot Thanksgiving Day and post info on The Playhouse and News Channel.
Makeshift Marathon 2020 Nov 14: complete marathon by creating a relay team, run a 10k, run ½ marathon, or run complete marathon by yourself. Please makes sure you go to link and register.
Prayer Request
Kelli Niro (premature wife) decided not to take the medication and need our Lord to guide her.