I usually like to build a weinke around some kind of theme, and the date 8/8 seemed close enough for government work. 6 hearty Pax made the decision for the Red Pill, and with a quick disclaimer we were off.
The Thang
Mosey over to a nearby lot for some COP:
SSH x 25, Squat x 20, IW X 15, MERKINS X 10. All IC.
Run down past gas station and hotel to lot far enough away to not disrupt the 2 people braving COVID at Courtyard.
SuperSet Merkins x 8, Diamonds x 8, WideArms x 8, IC.
Lunge Walk forward 8 strides each leg, 8 Squats, then backwards Lunge Walk 8 each leg to start for 8 more Squats.
Run lake route to rock pile, find a friend. Curls x 8, Overhead x 8, Triceps x 8, run down trail for 8 Chin Ups.
Run back, rinse and repeat.
Back to your rock for 8 Squats, 8 front lunges, 8 back lunges.
Run lap around lake, up to one of the building porches for 8 Box Jumps, 8 One Legged Squats x each leg. Run another lap, rinse & repeat.
Run up and out towards Sarah’s YMCA. Shoulder Taps, Mountain Climbers, 8 IC.
Bear Crawls and Lunge Walks to opposite curb. LBC x 20.
Run down to Bull Ring and find putting green. Bonus Bear Crawls in the plush grass. Run half lap back to starting point, rinse & repeat. EC for using same hand & footprints on second Bear Crawl route.
Probably more Mary mixed in somewhere, then run back to lot near launch.
Dealers choice Mary to close out time.
Moleskin
I was in the rotation for a September Q, and when Mary Kay rolled an ankle the Site Qs reached out ahead of schedule. Always happy to jump in, and grateful Mary Kay is recovering quickly! He even joined us for Coffeeteria. What seemed at first step out of the house like a cooler, lower humidity day, turned immediately into the usual sweatfest. Billy Goat got is some EC prerun. I stole the Lunge Walk/Squat from AirWolf’s evil Q last week, just not the same 100 yards distance he used.
Strong work from this crew, as always, and a pleasure to lead.
Aye!
I’d like to start off by thanking Posse for so excellently demonstrating the effects of marketing (or the lack of). 5 of us got the DiCCS and took off for a morning of fun.
Warmup
Short mosey to the blacktop and circle up
The Thang
Partner up (2 in one group, 3 in the other) on the sidewalk next to the benches
Mosey around the school to the bus lot. Cones set up at 25, 50, 75, and 100 yards
Run to the 1st cone and do 25 Merkins then back to the start. Run to the second cone for 50 Pogos then back to the start. 3rd cone = 75 Mountain Climbers. 4th cone = 100 SSHs
Heart rates are high so rather than immediately going into a long mosey as I’d originally intended I audibled to some Mary with assistance from each PAX in coming up with exercises: American Hammers, V-Ups, Box Cutters, and Flutters
Now another short mosey to the rock piles. Grab a lifting rock and head to your very own parking space
Long mosey to the previously unexplored cross country trail and take a left towards the high school practice fields. Note the sign that says we can’t go ON the field but says nothing about running up and down the hill adjacent to the field. Toe the line!
Now that we’re here (in the slightly tall, very wet grass) we did a little 7s action with Jump Squats at the bottom and Bobby Hurleys at the top. YHC said Jump Squats, but it wasn’t until now that I’m typing this up that I realize I meant Bomb Jacks, which is what I did while everyone else probably listened to what I said and did Jump Squats. Oh well.
Mosey back to the entrance of cross country trail and did rounds 1 through 5 of Captain Therkin (1 Big Boy, 4 American Hammers, 2 Merkins all the way up to 5 Big Boys, 20 AH, and 2 Merkins)
More moseying to the middle school side of the campus for some combo work. 4 Lunge Walks, 10 Bear Crawls, and 2 Broad Jumps. Repeato from one end of the parking lot to the other and then back.
One final mosey back to COT and finish the final 3 minutes with an upwards ladder of 1 Burpee, 1 Big Boy, 1 Merkin, and 1 Squat. Repeato, incrementing each exercise by 1 until we ran out of time somewhere around round 4.
Moleskin:
Sad to say none of it counted as for some reason my watch won’t sync this morning’s workout with Strava. As we all know, “Strava or it didn’t happen”. It’s really a bummer as the PAX got over 3 miles in and made good use of the campus, but alas, we’ll all just have to work twice as hard on Monday.
This was Dementia’s first workout. Apparently he went to a 2nd F event and got his name there. Posse was kind enough to bring him out to a Saturday workout where he learned that they’re 60 minute. Next time he said he’d be ready. He did fine today. The hardest part is showing up.
Woke up yesterday because of how long this journey would take. Googled how to use a compass and a map since no way in this part of SC would my cell phone work. Started my drive early as hell and then directions wanted me to turn on this really shady road and my gut instincts said “nice try, not today!”
Kept straight and finally hit 521. I was greeted with a beautiful entry way and noticed the fire station at the opening. I winked at it with the intention of saying “see you soon!” Drove my route to ensure it was worth of a solid beat down and we were ready.
Semi DiCCS given. Mention of circling back for the 6 as often as possible. Let’s moseyyyyyyyyy…..
THE THANG
Long mosey to the End of Walnut Creek Parkway. Line up across the fire station lot.
1. 20ish x SSH IC (at this time I continued with the safety portion of the DiCCS)
2. 20 x Imperial Walker IC
3. 10 x Morroccan Night Club IC (this is when Transporter mentioned that I skipped Merkins and maybe that was a sign of things to come. Correct.)
4. 20 x Deep Slow Squats I
5. Calf Stretch
6. Upward dog
7. Deep Butt Stretch Thingy
8. 20 x Mountain Climbers (thanks to I think Transporter who counted this out while I adjusted my socks due to them falling off of my heel. I knew we would be running a lot so….)
Longish mosey to large lot at the tennis courts. Line up across the stretch for the always dreadful but important demon, Mike Crawl. That’s right, starting at 1 x MT and 4 x BCs up to 10 and 40. We got through it and it was an homage to my man Chicken Little for making the journey.
Mosey towards the traffic circle and make a R at Baldwin Dr. Alternating Speedskaters & Monkey Humpers at street lights until you hit Fenwick. Circle back for the 6.
Partner up with someone you never have before. Run opposite directions. When you meet 5 x hurpees. Complete 4 times.
Find some sidewalk. 1 x Big boy sit-ups. 4 x “something ab related”. Everyone took turns on the ab related portion and Shop Dog is an a$$hole for calling 40 x Mike Tyson’s after the morning we had. Well done men.
Mosey back to COT. 1 minute late.
MOLESKIN
Thanks Carb Load for asking me to Q my 49th time, great site with a lot of potential. Turns out we went to two parts of the “area” they haven’t covered yet. I guess it pays to not visit a site ahead of time and I also hate wet grass and fire ants. So no on-field action for me.
It was a great morning and thanks to everyone working hard. We covered ground with Transporter getting up over 4mi but everyone got at least 3. We kept it moving the whole time and we are all better for it.
Shout out to Sugar Daddy for jumping into this thing head on. Him and quite a few others lately (Surge comes to mind) are posting more than some of our regulars. SD is a respect and still out front whooping tail. Well done sir.
Great reminder to keep asking friends, family and strangers. Don’t back off. Tell them when you want to them to go, don’t ask when they are ready. Don’t make it a yes or no, make it a “I can’t do Tuesday but I can due Wednesday” position. #ABAC
Thank you Transporter for taking us out!
ANNOUNCEMENTS:
• Upcoming blood Drive that TB is leading on Oct 17th. Sign ups coming soon.
• Next Thursday, 2nd F happy hour starting at 730pm @ Lawson’s back pool
• Next Saturday, family friendly Olde Mecklenburg Brewing gathering. See Shop Dog for more details
10 guys at Commitment with a teaser of a local news guy getting some film of us for a video blog. Apparently chickens don’t like being on video as our resident chicken scurries over the boarder to Black Hawk. No Mashers so Turn Buckle joined us. FNG present so made sure to give the full DICCS at 6:29. 6:30 lets role.
WARM UP
Mosey around parking lot, towards the school, and back down to the circle for a game of would you rather. Would you rather……
Much to my surprise, two pax quickly spoke up and said they would rather do Merkins and Mountain Climbers.
Broken in to 5 sets of 10 Merkins and 20 Mountain Climbers. Variation of Merkins along the way.
Quick Jimmy Duggan round to catch my breath loosen up the Hammy’s. And were off.
THE THANG
Yo Yo Mosey to the bridge and back circling behind the 6 and returning to the bridge (thus the yo yo part).
Lunge Walk Bridge then Yo Yo mosey to Mill Bridge Pool and Back.
Squats at bottom of pool hill while one at a time takes turn backwards running up the hill and then doing squats in the parking lot. That was fun….lets do it some more. Head to the hill behind the playground for 5 sets of 5 burpees at bottom of hill, backwards run, and 10 squats up top…..Audible…Hill too wet.
Meet back in the Parking lot for Four Corner Suicides. On the out, 10 Merkins. On the back, Four count of Jump Lunge, Jump Squat, Jump Lunge, Jump Squat (thats 1). Do this 5 times. This proved to be a cardio killer for me. Shout out to Sprinkles and Tanyatine for killing it here.
Grab a parking spot and Inch Worm Dry Docks from curb to curb.
Recover with 50 overhead claps
Two lines for Indian Runs past the covered bridge to the first road (Gazelles struggled with where to go here).
Partner up for leap frogs. P1 Reverse Walking Lunges with P2 runs to mailbox. P1 then “leap frogs” and runs to next mailbox. Continue for about 1/4 mile. Return for the 6. Quick 10 count…nope, too slow lets go.
Grab a lifting rock for 11’s. 10 overhead press and 1 overhead hold. Down to 1 press and 10 holds. Had to stop halfway as my rock was rather large (thats what she said). Rocks up and mosey to Elementary School.
In a square, Slow mosey one side, fast mosey 2nd side, sprint third side, and recover/walk the last side of the square. We did this four times (apologies to those that actually believed me when I said we would only do it 3 times).
Back to the Rock Pile grabbing your same Rock for slow four count curls. We did 20, 15, another 15 (who knows, I just did it until it burned). Mad Dog giving me a hard time about my counting not matching my curling. Touche. I was worn out – that’s my excuse and I’m sticking to it.
Watch check, about 3 minutes to kill. Finish with 5 more curls, 15 tricep extensions. Another 15 ticep extensions followed by curb dips. How many curb dips? Well that’s a point of debate. In an effort to get a little Gazelle Clydesdale competition, I said we would go until the fastest guy got 50 dips or our slowest guy got 30 dips. Sprinkles hit 50 around the time I was at 35…looks like we are stopping.
Less than a Minute, lets Jail Break and return for the 6. Brick asks what a jail break is – “Imagine you broke out of jail and are running from the cops…Run that fast”. Brick “But I don’t want to run from the Cops, I’d rather just wait for them to catch me”. Haha, ok.
Everyone reached COT right before we turned over to 7:31…lets call it 7:30:58.
MOLE SKIN
ANNOUNCEMENTS
As it was created for, Cerberus hosted (12) men from all 3 Regions (Area 51, SOB, and Waxhaw) this morning. This 3 headed dog is so famous that we even had a Cherokee County (north of ATL) PAX join us . . . Welcome Lifeboat!
WARMUP
THANG #1
THANG #2
THANG #3
THANG #4
LAST THANG
MOLESKINE
ANNOUNCEMENTS
Prayer for Bypass’s 2.0 #4 who is on the way.
2 men wanted that extra 15 minutes of hard work today and joined YHC for a stroll around campus. DICCS
Warm Up
Mosey past HS around to bottom of street next to the track.
Imperial Walkers x 10 IC; Mountain Climbers x 10 IC, Plank Jacks x10 IC, Merkins x20 IC, Peter Parkers x10 IC, Merkins X 10
Thang
Rock Work:
Mosey to large HS Parking lot
Grab Lifting rock-run to first line with rock, 5 Thrusters, leave the rock, run back to start, take rock to next line, 10 thrusters, repeat to next line 15 thrusters, next line 20 thrusters, next line 25 thrusters
On the way back, same thing but with Curls
Intermssion-LBC x40 IC, V-ups x10 IC
Repeat-This time with presses, then burpees with rocks (rockies)-Only 5 each line with the burpees
Express work:
Mosey to poop path-plank work, 6 inches, etc.
T pace run up to the bench path-recover back
T pace run up to the end of the street-recover back
T pace run around the loop to the staircase
Continue back to path-Merkins x 20, Supines x 20, Merkins x 10, Supines x 20
One final sprint back up the hill, frog jump through the overhang, back to start-20 merkins while waiting
Moleskin
Can’t be hiding in the pack or dogging it when there is only three out there. The small group is a good test and in a way more mental than physical as it feels as if the other guys will definitely notice if you let up at all. The extra 15 minutes is always a bonus as well. Look, my take is that if you’re going to voluntarily wake up before 5, might as well get your money’s worth and head over early for the extra pain.
Premature must love the pain cause he has been a regular 60 minute man lately. Dude was killing it when he wasn’t telling me how sore his legs were from a week of tough Qs (I wasn’t listening anyway). Always pushing himself. Always without a shirt.
And Chicken Little seems to periodically (but not enough) like to get out of his comfort zone and venture out to the Swarm. Felt a little bad for him, not because of the workout but because with just the two of us, he had nobody else to talk to. But he tore up those hills as well.
Good day, no complaints and somehow managed a nice 4.5 mi. sweatfest
Announcements
See Impromptu
No Moseying…..DICC’s given and let’s begin.
Warm up
20 x SSH
20 imperial walkers
Various stretches for the “respects”
The Thang
Tabata style workout. Do each exercise for 45 seconds with 10 second break in between. Rinse and repeat x 6 rounds. Here are the original exercises we did but It got to repetitive after 3 rounds, so I started adding different exercises. We also did dips, merkins, flutters, skull crushers.
Exercise 1 Curls
Exercise 2: overhead press
Exercise 3: squats
Exercise 4: bench press
Exercise 5: 1 arm rows
Exercise 6: coupon swings
Exercise 7: elbow plant
Next we did a 10-1 ladders. Start with 10 of each exercise. Burpees, big Boi’s, merkins, squats. Then do 9 of each, 8 of each…ect… until you get to 1 of each.
Done!
The Moleskin
First time Q’ing Diesel was a success! Thanks guys for letting me lead. I hope I made it worth your while to wake up that early. And based on the Q’s that are lined up below in the announcements, tomorrow might be a good day to take off.
Announcements:
Quick Disclaimer, more for YHC than anyone else due to lack of posting over last couple months.
Quick mosey to campus and up to the top level of the deck for some COP.
IW x 10 in cadence
Low Slow Squats x 10 in cadence
Slow Merkins x 10 in cadence
Mosey down the stairs
The Thang:
Strider work to get the legs properly warmed up
50 % sprint 50 yards down and back
But Kickers down – High knees back
Carioca facing right, down and back (had to look up how to spell that and evidently it is also called grapevine)
4 Corners (modified due to construction work – much apologies clover for not properly reconing the AO)
Round 1 – 5 diamond pushups, run down other end of field, 10 diamond pushups, back corner next to scoreboard – 15 diamond pushups, then back new the cop cars – 20 diamond pushups – back to start
Round 2 (slight modification) – run down to far end – 5 jump squats, scoreboard – 10 jump squats, back to cop cars – 15 jump squats, back to launch – 20 jump squats.
Mosey over to bottom of ramp
Hill Sprints
Big Hill
AYG to top of long ramp, followed by 5 jump squats jumping up as high as you can. Walk back to bottom to recover – Rinse and Repeat x 3
Small Hill
AYG to top of short ramp (half way up big ramp), followed by 5 jump squats jumping up as high as you can. Walk back to bottom to recover – Rinse and Repeat x 3
Mosey to brick circle
Bench Work
10 step-ups per leg
10 dips
10 derkins
Rinse and repeat x 2
Mosey back to launch
Six Mins of Mary (actually more like 3)
Flutter x 25 in cadence
High Plank / Right Arm High / Left Arm High / Regular for total 90 seconds
Done
NMM:
Great turnout today. And the humidity did not disappoint. Cooler temps are great, but 98% humidity still makes it tough to breath.
This was YHC’s second post since the world went crazy and it was much needed to have such a great group of guys join YHC – YHC has missed the gloom more than realized.
Everyone was getting after it today. Found out that not only can Snuka run for days, but for an old guy he is pretty fast. Lorax is crazy fast and was making the hill sprints look too easy – YHC may be a weight vest for him next time.
YHC was impressed by how hard everyone was working on the hill sprints – no sand baggers today. They are sneaky hard and you may be feeling them later. You are welcome.
And thanks to the boys in blue who decided to provide extra incentive to the workout with the threat to arrest anyone who was last. Not sure if they knew someone or were just use to seeing the F3 crowd around campus. Nice to know they do appreciate what we do.
Welcome FNG Mayday – the workouts won’t get easier but you will get better. Keep coming out.
Thanks again men for allowing YHC to lead you around in the gloom this am. It is both an honor and privilege. Thanks Mermaid and Margo for asking and for your leadership.
Hops – thanks for the great takeout – saying things we are all thinking and need to hear.
Announcements:
Nothing to report – probably can start signing up for the Christmas Party soon or something.
Stay Safe
Champagne Out.
Drive By “ME” was the new chef in town cooking up a dinner for 14 PAX with two FNG’s Dinger and Suds. 16 in total. Welcome Dinger and Suds! It was great to do my first VQ
Warm Up in Cadence
The Thang
A good combination of Rock Pile workouts with some ABS. 1.6 miles of running. Starting with a Mosey to a shaded rock pile on hole number 7
Rock Pile by 7
Mosey to
Push Ups /Air Press Latter @Rudy’s Shed
Mosey to
Bus Central Counted by different PAX
Mosey to
Rock Pile by Rudy’s Shed
Mosey to
Patio
Mosey to
Rock Pile by 7
Mosey to the path back to COT
Each Light Pole
One final run to the front of the middle school and back
The Moleskine
It was a great workout, it was also great to get my first Q done. I learned counting is not easy. Thank you for the advise on counting FuseBox and Lou
Announcements
Blood Drive in October
Slack Saturday morning Workouts