Blackhawk 1/9/2021
Mosey to Peking lot for tennis courts for Warmorama. 10 X IW, 10 X Merkins IC, 10 X Moroccan Nightclubs IC, Downward Dog, Calf Stretch.
THANG:
Mosey to the rock pile on service rd for softball fields and grab a lifting rock.
15 of each called exercise and run to parking lot and back X 3 sets.
curls, chest press, tricep ext. LBC w/rock IC + 10 staggered merkins on rock, Goblet Squats, Shoulder press, back to curls.
Mosey back to COT for 30 seconds of Mary
Gettin’ Yuge at Olympus
3 pax showed up at Calvary this morning at 0700 not to chase Benny around Bevington, but to swing bells. Doubles, to be precise. After a disclaimer whose thoroughness was inversely correlated to the experience level of the pax, we got right to it.
Warm-up:
- SSH x 20 IC
- Windmills x 10 IC
- Prying squats x 2
Main Course:
Neupert: 5 sets of 2 double clean and double press
Complex (Flynncinerator):
- 10 x double swings
- 10 x double front squats
- 10 x see-saw presses (5 per side)
- 10 x lawnmowers per side
- 10 x merkins on the bells
Do this for 15:00 (3 rounds). I think each set was intended to be completed without putting the bells down, but we all took a break after the squats each round so our hearts didn’t explode.
Easy Strength:
- 2 sets of 5 sumo deadlifts
- 2 sets of double floor (ground) press
- 2 sets of 5 upright rows
- 4 sets of single snatches (5+5, 6+6, 7+7, 8+8)
Carries:
- Cook drill – waiter carry until you need to lower to the rack. Racked carry until you need to lower to the suitcase. Start with left hand, then rest before returning with the right hand.
Mary:
- 1:00 plank on the bell handles: 0:15 high, 0:15 middle, 0:15 low, 0:15 middle
- American Hammer x 10 per side
- Box cutters x 20 OYO
- Plank until time’s up
COT with the RockZero pax where Hoover took us out.
Announcements:
- Blood drive at Brace Y on 2/19.
- Keep Bout Time’s 2.0, Jennings, in your prayers as he battles leukemia. Let Mermaid know if you’re looking for a way to help the family out.
Moleskine:
- YHC left plenty of time to get to Calvary by 0700 this morning. Unfortunately, I pulled on to 51 behind a couple of cars, including Geraldo, who was Sunday driving (5 below the speed limit!). I guess upstate NY drivers don’t all speed like their Manhattan brethren. I had bells to unload before the workout, so I passed him when the opportunity presented itself (only to get stuck at the light at Rea). I made it there at about 6:58, so crisis averted.
- Unplugged was the first one there this morning. He’s back at Olympus now that it’s too cold for pickleball with his M. The man loves deadlifts and squats, so I think he enjoyed it. He was throwing around some big bells.
- This was Frehley’s first kettlebell post in 2021 after posting at 5 boot camps this week and Qing 2 of them! The last time YHC saw him was for the 12 days of Christmas workout on the 27th. That one left a mark!
911, What is Your Emergency?
Last night I posted on GroupMe something silly about getting in 5 miles. (Don’t drink and write your weinke and definitely don’t publicize it the night before). I came in HOT, good thing for back up alarm at 5:50am, otherwise I would have fartsacked, I was in the mist of a dream about missing my alarm and missing my Q, funny how that works.
Warm Up Run down to and around traffic circle back to COT. Circle Up – Imperial Walkers, Jimmy Dugans, Merkins. Mosey to school entrance. Calf Stretch, Can Opener, Moroccan Night Clubs. Mosey down street to Millbridge Parkway, stop at street light. Downward Dog. Mosey to Millbridge bridge, Mountain Climbers. Mosey to Millbridge Club House.
The Thang I explained to the Pax we would be running uphill on Millbridge Parkway, stopping at every intersection. At each intersection we would do the following: 1 Burpee / 9 Mike Tyson’s / 21 Bobby Hurley’s. We would stop when someone spills Merlot or we run out of road. Most important thing for the day is NO MARY, EVERYONE circles back for the Six. If you circle back to the six and run to the next intersection and the 6 is still not in, CIRCLE BACK. We would all be starting the exercises together as a group. Gazelle’s would get more mileage in that way and it gave more motivation to the 6 to push harder. Lots of intersections, we got up to Hudson Mill Dr.
Time to head back, this time at every intersection: 1 Burpee / 9 SSH’s/ 21 Squats.
Just as we head back down, my cell phone somehow dials 911 (how does that happen when it’s in a cell holder strapped to my arm?). Alarm Sound Blaring and a Voice saying “911, What is Your Emergency”. I stop, take off my gloves, get my phone out and tell the operator I’m fine, somehow my phone accidentally dialed 911 while I was out running. I was very out of breath. Cue the large barking dog, Cue a woman screaming the words “Get Back Here”! Operator then asks for my address. I state I’m running in Millbridge, reiterate it was an accident and I’m fine, false alarm and I hang up. 911 Calls Back, same screaming woman in the background, same barking dog, same fat out of breath (yhc) guy states he’s fine, it was a mistake, I hang up and carry on.
I call an audible and in lieu of 21 squats we do 21 merkins on my count. We run down to entrance of trail, just before Millbridge clubhouse. After the 6 is in, with about 10 minutes left, someone asks are we Moseying back to COT? I said, yes we are. However, I know how much you all love this Hill and we therefore Mosey back up the hill to the first intersection, run through the 1/9/21 reps and head back to the trail head. Circle back for 6, now it was time to head back to COT. Stop at Bridge. Derkins on the bridge, on my down, we got to around 15 when my feet lost their grip and I fall on my face.
Less than a minute left, OYG to COT.
If you are wondering, Pax mileage ranged from 3 miles to 4 miles, depending upon how much you circled back for the six. Too much time stopping for exercises impeded distance, though running uphill for a good portion was a treat.
Announcements
Moving Service Opp, Blood drive on the 30th, Rice and Beans. YHC took us out.
AMRAP at DaVinci
Midriff, the bundle of excitement that he is, is hard to say no to when he asks you to take a Q. He doubled down with the offer of Q swapping so there was no way to say no. I’m used to the early starts and an 0630 start is hard for me to swing but I can do them every now and then especially when I bring home breakfast. Chicken or bagels don’t matter to my crew.
I pulled up a little early to an empty lot. 4 more PAX arrived in time for launch. Dwight and Watson were rolling in to take off only a few seconds later. I already knew C3P0 and crew always post DaVinci but are known to be last in. Just for them, I planned warmorama in launch lot. As expected, we took a few strides toward NC Velo and another car pulls in, but wait, it’s not who we expected, it’s Mighty Mite! He caught up to us at warmup and received less ribbing than I expected. Soon after the expected robot gang arrived and joined us.
Warmup
15x SSH IC
15x IW IC
15x Merkins IC
15x LSS IC
Side shuffle across lot and back
Mosey to the playground and fountains to prepare for the main event. On the way do some high knees and buttkickers.
The Thang
This week I attended my first WAMRAP and loved/hated it. I decided to bring that awfulness to DaVinci this week. I strongly considered doing a straight 1 hour of a single routine but decided to break the PAX in to it slowly so they will come back for more. We managed to squeeze in 3 15-minute AMRAP routines. The general format being:
15 reps of 3 exercises each, a small lap less than a quarter mile, then a burpee counter. Start with a single burpee for the counter. Repeato for 15 minutes, each round adding another burpee.
Routine 1 – Fountains – Legs
15x jump squats
15x split lunges
15x wall jumps
A lap around the lot to Banana Republic and back
Burpee counter
Smuggler was the star of this one. I think he finished 5 rounds while most the other PAX ended with 4. I planned this one first because I wanted to burn out PAX’s legs for the next half hour. It worked well. The explosiveness of all the exercises really killed it.
Routine 2 – Playground – Back
15x pull ups
15x wide arm merkins
15x one legged deadlifts
A lap around Smashburger and the Thai joint
Burpee counter
C3P0 really got on everyone’s good side with this one. I had planned to restart the burpee counter for each routine but he insisted on continuing from where we left off. I loved the idea. Nobody else really complained, so we went for it. Later it turned out to make things pretty tough. Those 15 minutes were half burpees.
Mosey back to launch where I was kindly reminded by Mighty Mite that we still had 15 minutes in the workout. Luckily, I already knew that and we had exactly 15 minutes. Let’s do it!
Routine 3 – Bank of America – Chesticles
15x merkins
15x diamond merkins
15x explosive merkins
A lap around Bank of America
Burpee counter
At this point everyone was gassed and the merkins were slow going. The mumblechatter had quieted and shifted to “how much time’s left?”, “finish strong!”, and “I can smell the chicken!” Time finished while YHC was starting his final 12 burpees, 4 at each routine. I think everyone else was close to the same.
Announcements / COT
- Kirby will be collecting this week for Escobar s charity which sends clothes to Columbia. Specifically, for children and teens. Bring to workouts.
- Soft Pretzel on Q at Firestarter Monday, right back there in Blakeney. DaVinci for kicking off the weekend. Firestarter for kicking off the week. Get out of that fart sack and post!
- Paper Jam needs some extra hands to help him move stuff from his Dad’s apartment in Blakeney today, 1/9. It’s already started before this is published but if you’re reading it in time and looking for something to do, go help. The address is in Slack.
- Mighty Mite has organized another blood drive on 2/19. Look out on Slack for details and sign up. Blood is always in high demand and if you have the ability to give, it’s one of the best things you can do to help others.
- C3P0 looking for Q’s at The Appetizer. 1730 @ Rea Farms Elementary – 2.0 friendly. I wish my boys were old enough to attend, I’d be there every week. Go help him out and keep those afternoon AO’s rolling.
- Midriff reminded everyone how tough this year has already started. The antics in the capital show how much pent up anger and frustration there is. A lot of people need some help out there, so keep an eye out and be that helping hand. Chopper added that it’s not just out there, it’s in our circle as well. He is absolutely right. If you feel this way or know someone who does. Talk to someone. This group of guys will bend over backwards for you, whether they agree with you or not.
- Thanks, Kirby, for taking us out
Moleskine
- Solid crew out there this morning. Everyone was giving it all they had. Lots of encouraging words exchanged.
- I didn’t know how the AMRAP was going to be received. It seemed to go over great though. The other great part about it is it’s simplicity. I’ve posted before about how I like simple but hard and this fits right in there.
- Pulling up to launch I thought maybe I had my times mixed up and I ghosted everyone by mistake, but all those cars and trucks were runners.
- Thanks everyone for coming out and getting after it. Great way to kick off the weekend.
- A special thanks to McGee, Alf, and Jazz Hands, none of which were at this workout but at WAMRAP this week, who introduced me to the format. If you want more of what we did today go get it 0530 Wednesday mornings at Viva Chicken in Waverly. I know I’ll be back there.
Brexit
We were running with Lieutenant Dan
The Thang:
- DICCS handled
- Quick running warm-up around the MRHS parking lot. Stops at each cross-section for an exercise.
- First up was a running version of Lieutenant Dan.
- Pax lined up on line at one end of the parking lot. Start at the bottom of the hill/parking lot with one lunge, run to the top of the parking lot for 4 backward lunges. We went up the line and back down. I am told we hit 347 backward lunges and 1/4 that of squats.
- Grab rocks and a partner. Back online at the parking lot. 100x each of curls, triceps extensions, standing front lateral press, and lying bench press. One pax runs while the other works.
- COT
- Announcements
- Prayer
It was cold. We ran, squatted, lunged, moved heavy stuff and sweat. We also had the Mashers with us.
Avast Ye!
Shiver me timbers! 6 hearties joined the old salt and swashbuckler, Frehley’s Comet, for a trip on the Centurion Pirate Ship. Frehley’s assured 6 sons of biscuit eaters that he would give no quarter during today’s workout. Talk of mutiny was quickly suppressed as Frehley’s prepared the crew to batton down the hatches and move forward.
Mosey was called for and bounty promised upon completion of the mornings events. Onward, to the bilge.
COP
Bunch of exercises that Frehley’s free-wheeled
Start at the bilge and do 10x called exercise. Run up a half level. 10x called exercise. Back down and do exercises again. Did this a few times. Heavy on the Merkins.
Mary
Orlop to Poop Deck Set
Start at Orlop. Run to the dungbie. Do some exercises. Run back. Repeat this a few times with different exercises. Stairs were taken to the poop deck each time.
Mary
Start at entrance to the deck at bilge level. Run to the dungbie. Wall sits. Do this a few times. Run back to the launch.
No hornswagglers today, the 6 hearties got it done.
COT
Moleskin
Frehley’s called one of his sets the Pirate Ship. Actually, he asked what that amusement park ride that swings back and forth was called. The pax provided the answer, and, a theme for a backblast that was not going to get written. Weather was nasty at 37 with a 10mph NW wind that made it feel like 30. Enough rain to make it uncomfortable. T-claps to the men who posted this morning. Much easier to stay in the nice, warm confines of your fartsack.
If you have any interest in deciphering the Pirate talk included in this backblast, click HERE
Announcements
Please continue to pray for Jennings Palmer as he battles leukemia. He is in Nashville with Bout Time, getting treatment.
My Shoulders Hurt!
Warmorama:
50 X SSH
25 X IW
Plank X 25 sec
25 X Plank Jack Maintain plank while listening to Centerfold tell his story of standing in line at Disney talking to a Navy dude who told him about the term of endearment for an Aviation Ordnanceman, “BB Stacker”(hint: most AO’s in the Navy work with bombs), (I did not, however).
Upward Dog X 10 count
Downward DogX 10 count
Calf stretch X 10 Count each leg
Leg Stretch X 10 count each leg
Jimmy Doogans L, R, C
Windmill X 10
Moroccan Nightclubs X 10
Thang:
Do each Circuit until all reps completed before moving to next circuit
Reps = 25, 20, 15
Circuit 1
Curls
Block Swings
Low Slow Squats w/Block
Circuit 2
Rows
Shoulder Press
Lunge w/block 1=1
Circuit 3
Tricep Extensions
Thrusters
Staggered Merkins (these suck after Thrusters but we made it through)
Cooldown
25 X SSH
25 X IW
Plank X 25 sec
25 X Plank Jack
Upward Dog X 10 count
Downward DogX 10 count
Calf stretch X 10 Count each leg
Leg Stretch X 10 count each leg
Jimmy Doogan LCR
Set Block on end and on your 6
Done!
I have not posted at Diesel in quite a while. I normally reserve Fridays as a rest day or a makeup day for when I want to wear makeup, I want to fartsack, I miss one of my normal posts during the week. Today was no different. Really could have used the rest but I am glad I was able to get out and get moving this morning. As far as my “typical” workout these days, this really isn’t mine and there are PAX that post here that I normally don’t get to interact with on a regular basis. Not because I’m a faster/longer runner but bc we individually choose to have different fitness goals for ourselves. Thankfully there are workouts such as Diesel where the 2nd F is incorporated into the 1st F and we can build those brotherly bonds. Got to see Brutus today which is basically the equivalent of seeing a unicorn these days. Also got to see Popeye, Turnbuckle, Centerfold and Sledge-O-Matic who I don’t normally post with on a daily basis. Oh! And Chastain was there too…
Was not expecting a large crowd and by Waxhaw standards, it really was not a large crowd, although we did have as many as the other two three Friday workouts which means a lot of the Waxhaw PAX chose the warm and hopefully dry fartsack rather than a cold and rainy asphalt jungle.
Thanks to the PAX that posted with me this morning. Always a pleasure leading any of you and most of all, will be a privilege to be led when it’s your turn at the wheel.
announcement: See Posse’s Arsenal BB from 1/7/2021. That will cover just about all you will ever need to know about F3 Waxhaw or F3 in general.
YHC took us out with a prayer
Soft Launch of Waxhaw’s Newest AO: “Last Call”
Sometimes it’s hard to believe just how much the little ‘ole Waxhaw Region continues to grow. We are just one week into January and we have already soft-launched 3 new AO’s with “Clean Slate” on Saturdays, “Cowbell” on Wednesdays, and now “Last Call” on Fridays. These are in addition to the current (3) workouts on Saturdays and Wednesday and (4) on Friday (if we include Cerberus). What’s the reason for the new Friday AO? To meet the Demand and to Grow!
As we started creeping up to 20-30 guys every Friday at Impromptu/Swarm, the Pax decided to add another workout at Marvin Ridge HS to shift some of the numbers. Today would be the start with our fearless Site Q’s, One Star and Noonan. Thanks to Noonan for accepting (after some coaxing) the challenge to lead his first site after being a regular for some time now. One Star, on the other hand…he just keeps leading and encouraging the Marvin Pax. Keep it up, brother!
6 Pax showed up for the soft-launch, which was promised to be under some cover from the expected nasty weather. Time to dust off and update the old Whiteboard of Pain, make sure the Tabata Pro app was functioning and synced to the playlist (aka avoid human error), and put in some work. Here is what we did:
The Thang:
Quick warmup from the covered picnic tables to the middle school alcove for some SSH, IW, Low Slow Squats, Plank Jacks, and Mountain Climbers. Mosey to another (somewhat) covered area for People’s Chair, Air Presses, Donkey Kicks…mosey back to the picnic tables for a Tabata-style workout. 8 exercises for :30 seconds with a :10 recovery in between each exercise. Once the 8 exercise cycle is complete, we run a distance to get in some miles. The exercises:
- Dips
- Step-ups
- Knee-ups
- Squats
- Dry Docks
- Big Boy Sit-ups
- Lunges
- Burpees
Run to a location for various exercises before returning to the benches. Rinse & Repeat 4 times, while getting in 2+ miles of running as well. Done!
Moleskin:
Great work by the Pax who showed today.
Bottlecap continues to lead by example by showing up to support new AO’s, VQ’s, milestone Q’s, etc. Just some of the reasons why he is our Nantan.
Fiji has become such a consistent leader among his peers, and has made tremendous gains over the past couple of years. Lifting you and your close friends up in prayer right now, brother.
Noonan is a regular who works hard every time he posts, and is now leading a site. Thanks for stepping up, brother.
Deep Dish has transformed his health and fitness level, and has become a trusted leader among the Pax. Hard to believe you’ve only been with us a year, brother.
Smuggler is relatively new to the Pax, but seems to fit right in, enjoys the workouts and the fellowship. Keep showing up, brother, and I look forward to getting to know you more.
We missed our co-site Q, One Star, today as he is dealing with a mild case of COVID. Prayers for an easy and quick recovery, brother. We need you out there next Friday for the official Launch of Last Call.
It was a privilege to lead the first Last Call workout, but also a blessing to be out there. It was a challenging few months for YHC, as most of you know, and it made it difficult to post. Adjusting to a growing family and a new life dynamic was not easy. Today marked YHC’s 3rd post this week, which is both sad and encouraging at the same time. Sad because I’m not in the shape I once was, and the expectation used to be 5-6 posts/week. Encouraging because I’m feeling better after posting more often lately and I get to be around great men, compete again, and lead.
Whether we like it or not, there comes a time when we need to re-evaluate our priorities, focus on the most important things in our lives (family), and re-create ourselves. For YHC, it meant re-establishing what F3 means to me, the types of workouts I need to get out of my comfort zone (Rucking, Kettle Bells), and what I can do as a leader in this season without leading a Region, a Site, or even a workout. You learn to appreciate things more when you don’t have them for a while, and I know God is working on me in this season.
As Shop Dog told me, “You need to be a participant right now to focus on the family”. No truer words have been spoken, and though it was hard to embrace this initially (“ego check”) it allowed me to take my foot off the gas and focus on leading my family, and working hard to build a legacy through the school. F3 will always be a part of my life in one way or another, and I’m excited about how I can help lead and encourage others, while also accepting the same in return. Let’s keep working hard, growing, and challenging each other to be better men, husbands, fathers, brothers, and the leaders God created us to be. We are all here for a bigger purpose, and we need to live that out in our families and community now more than ever.
Announcements:
- Service Opp as our
SOBbrother, Paper Jam, is moving into Waxhaw tomorrow. 9am load up at the apartment in Ballantyne and simultaneous 9am unload of a Pod at his new home in Millbridge (the award-winning community year after year!) - YHC took us out in prayer, with a special recognition of a close friend of Fiji’s who passed away recently.
“And we know that in All things God works for the good of those who love him, who are called according to his purpose” – Romans 8:28