4 Pax out of 6 potential Pax showed for LRC today. Deadwood and Smithers did not make the start and were DQ’d from medal contention for LRC today. With about 5 mins before go time, 2 pax begin approaching the starting line. A request by BC was expected for LRC time trials, but a late entry of Ice9 appeared and instantly we knew that a 9:00/pace is out the window. So with that we take off on the standard 5 mile tour around Lawson. Along the way Deflated was sure to call out variation of exercises that hit the chest, shoulders, legs, and abs. We have now included the stretch for walking overhead/seal claps with a mix of picking cherries/dropping in the bucket to get the shoulders smoked. (pick ’em, pick ’em, pick ’em…..drop in the bucket).
On way back towards Poop Island Ice9 and BC exited back to their vehicles and Deflated and YHC completed the 5 mile finale.
Moleskin:
A call was put out Tuesday that Five Stones sites would need to be relocated this week due to a Day Camp there. (Insert Gif of me balling up the Winkie and throwing it in the trash). A quick decision to relocate to Cuthbertson (I mean we only use it for 5 workouts a week and multiple convergences, whats one more day). I struggled with what to do to keep it a gear bootcamp – something different that what is always done at Cutty. What’s a gear bootcamp you ask? Well its purposefully using gear to increase strength, while still getting the heart rate up through either running or cardio exercises.
I went to bed last night with a plan to do an Amrap. I woke up early and decided to throw it out (2nd workout I scrapped for those counting). Amrap’s have been done at Cuthbertson before. There isn’t enough rocks spaced out to do a good Amrap. So what to do….what to do. I decided to pull my first winkie out of the trash and give it my best go. It would require some rock running (which I hate), but its a better Chiseled Winkie (more lifting) than the Amrap I had planned. 90’s alternative playlist on…..lets go!
WARM UP
THE THANG
Mosey down the path and grab a rock from the rock pile about 3 lights in. Circle up for 30 curls (counted on my up just for Posse). Rocks down. Go grab another rock from the secondary rock pile closer to the fence/pond. Run with your second rock down to the double light/sidewalk jut off to softball fields. Circle up for 30 overhead tricep extensions (on my up). Rocks down. Repeat for 2 more rounds: 30 curls, 30 tricep extensions, with a run in between. Finish once you’ve completed 90 curls and 90 tri’s. Mary waiting on the 6 (Wrigley led Am Ham’s).
Round 2: 30 chest presses, run, and 10 staggered rock merkins. Repeat until you’ve completed 90 chest presses and 30 Rock Merkins. Mary for 6 (LBC’s and Gas Pumpers).
Round 3: 30 Overhead Presses, run, 30 Rows. Repeat 3 times for 90 and 90. Mary waiting on the 6 (Dough Boy led big boy sit ups)
Round 4: Partner Up. Partner 1 Lunge Walks about 20 yards (down sidewalk towards fields) and run backwards back up the hill. Partner 2 does Sumo Squats (or goblet squats if you prefer your rock in a different location). Repeat until everyone has completed both 3 times each.
Watch check – running out of time. Had planed to do Rounds 1-3 (just once, not three times) again back-to-back-to-back as a grand finale. Oh well.
Sent half the group towards the shed to redistribute rocks (that pile has been looking thin lately) while the other half went back to put there rocks back at the original location. Meet back up at your other rock to do 30 curls and put that rock up.
Some Pax got a little antsy being that there was only 1 minute left and started taking off to COT. I called everyone back. Ricky Bobby time checked me again being ever so concerned that we might be 1 minute late. “Its cool, I got this. I’m no Hooch”. Jailbreak to COT. Give it all you got. As I reached COT the watch said 6:45 (since I don’t have a seconds counter, I have no clue how long it had been 6:45….).
MOLESKIN
ANNOUNCEMENTS
3 Pax met at Poop Island today for a virtual Watchtower as Smithers flow was heavy bracelet was red and unable to join entire pax. Plan was to mix in pain stations and running through neighborhood. Soon after launch Deflated and YHC began to hear the labored breathing and what sounded like a wounded hippo moaning as we moseyed along. We look to our side and there is Smithers with a look of complete disgust as we just passed by an intersection without stopping to do an exercise. Normally this pax is like a new pup just floating around waiting to go, but today it looked as though he was completely defeated. Is it the extra hours he has put in at work, prep work for the new baby along the way, or was he nursing an injury? Either way, like a heavy anchor we dragged him along and completed the set out goal of 5 miles.
3 Pax ventured out for LRC for run that featured old/new side of Lawson, Cuthberston, and Champion Forest. Total mileage was 5.00.
Reduce the amount of running but keep the heart rates up with called Exercises. The goal of the bootcamp is to push each other to be better fit men and to get heart rates up while getting stronger. We hit just under 1.5 miles today but heart rates were in the zone…
Re-use a previous Weinke because it was just so awesome not to… I re-used a previous Weinke that I recently Q’ed for Clyent Dinner that I thought was a good way to get heart rates up without all the running and could incorporate the PAX in the MASH unit.
Recycle the previous Weinke and make it into something better than before… I tweaked it in a way that would not require any coupons due to limited or no availability of rock piles at the Watchtower AO.
PSA on Recycling: When a post consumer-plastic grocery bag is recycled (YES! they can and do get recycled, contrary to popular belief…), it is turned into another bag but not directly re-usable. It has to be cleaned and then re-melted into pellets. Those pellets are combined with virgin material and on the other end of the process become a different bag so….. Please bring your plastic grocery bags back to your grocery outlet and place them into the designated bin. Your children and your children’s children and their children’s children and etc. will thank you.
Warmorama:
Mosey from COT around front of school to bus lot and do 20 X Imperial Walkers then mosey to other side of bus lot for stretching, Calf Stretch L/R, Upward/Downward Dog, Jimmy Doogans C/L/R.
Thang:
Mosey to teacher’s lot on the upper side and do:
| Circuit 1 | Circuit 2 | Circuit 3 |
| 5 X Burp 6C IC | J.Lo IC | Burpee |
| 10 X Rev Plank Knee Ups | Superman | LSSq CC |
| 15 X BBSU CC | Sskaters | MT |
| 20 X Lunge | American H. | Flutters IC |
| 25 X Dry Dock CC | PJ | Sec Elbow Pl |
| Repeat X 2 | Repeat X 2 | Repeat X 2 |
Between each set we ran to the other side of the lot and back while the M.A.S.H. unit did various exercises with Coupons. Centerfold will have to fill in the blanks here. A lot of chatter from the PAX, (Mostly Posse), about the difficulty of the exercises and how awful they were and how we should change the order of the MT’s and LSSq. So I obliged (sort of) I added 5 LSSq but no reprieve was given on the 15 MT’s in the 3rd Circuit. Everyone cheered and decried about how happy they were that I added those 5 extra reps…. I had a little trouble counting today and, well, it worked out ok. (Only a few extra reps so not a huge deal)
After we were finished with the circuit, we had about 1:30 left so we took a short mosey around the perimeter of the COT lot and when completed time was up.
Today, we stayed together for the duration. No Clydesdales and no Gazelles. Just a bunch of hardworking men trying to be better. I hope everyone who posted at Watchtower today was pleased with their results. We all worked hard and finished. Way to push yourselves to be better/faster/stronger men!
We had an FNG today – Hospital Name = Jason Reynolds, From Athens, GA originally and is in the Forrestry Industry. Spent a lot of time travelling to South America pre-COVID and now can’t travel due to restrictions. He has a wife and 2 children and has lived in the area for 15 years. Welcome Bunyan! (Yellow-Jacket was a close second…)
Moleskin:
My, how we have grown in our little town. In just a little over a year that I have had the pleasure of being a part of this group, many new sites and extended workouts have been introduced and are going strong. If you want to Q a workout in Waxhaw, there are many AO’s and difficulty levels from which to choose. I always love being asked to Q as it is my pleasure to lead any one of the AO’s in our region. They each have their own degree of “something special”. The common denominator, though, is the group of men we have the pleasure of working out with on a daily basis.
Announcements:
Blood Drive from 9:00 AM to 1:00 PM on Thursday, July 23rd at Weddington UMC at corner of 84 and Providence Rd.. JUST SIGN UP SO FUSEBOX WILL STOP TALKING ABOUT IT ALREADY! (My self included)
Site Q School on Saturday, July 18th at Cuthbertson MS
Q School on Saturday, July 25th at Cuthbertson MS
100 PAX Challenge Raffle – See Centerfold for details and how to get tickets. $10 for 1 ticket, $25 for 3 tickets and etc…
YHC took us out – CTG
Impact Local 5K / 10K
We always wondered how many 5K/10K races happen in any given weekend around Charlotte. Before Covid-19; numerous Pax entered and ran these races consistently. And we supported each of the worthy causes these races represented. So why can’t F3 and FIA team up and have our own race; for our chosen cause? Why not run to support something local so we can make an impact? Isn’t what we are about?
On July 18th starting at 0630 to be held at the Bull Ring at Ballantyne Corp. Park, we will do just that.
The plan is that we have no plan! No starting gun, no traffic control, no DJ, no bananas after finishing. What we do have are Pax willing to run (literally and figuratively) and donate to local charities who are hard at work supporting our struggling neighbors.
So starting at 0630, with the only request that pax stagger their start times anywhere from 0630 to 8:00AM so that we remain distanced at the start / finish – we plan to run as fast as our out of race shape legs will allow us (we do have some plans).
At the end, we’ll gather for COT to announce winners (our chosen charities); give thanks to each other and the almighty Sky-Q; and enjoy maybe a little safe distanced fellowship.
Please bring your own hydration, pre and post-race fuel, and after race seating if desired.
Our goal is simple : Bring all 3 of the Fs together in one place. Please be a part of it. The first 100 participants will receive medals!
Here is the link to get involved 👆
Donations can be made using paypal
We are asking for $33.33 use the below email to find the PayPal account
f3sobs@gmail.com
Please sign up. Here’s a suggestion agenda that I will be following:
– 0600 warmup and course preview
– 0630 start the 5K or 10K
– after you finish until 0730 or more, run the route in reverse cheering on the other participants.
– coffeeteria at TBD
Garmin link https://connect.garmin.com/modern/course/37737709
Here are the route details for the 5k:
– start on the Bull Ring near entrance at Brixham Hill Ave and run counterclockwise on the loop. First turn is Right down the hill towards a traffic circle. Watch for cars on the course and always run on the Left.
– Overall, the route is a 0.97mi loop back to the start, and each turn is marked with a small cone and chalk arrows. There will be small disc cones confirming the route.
– There will be a Mile 1.0, 2.0, and 3.0 mile marker.
– Route has been measured multiple times with GPS and bike wheel sensor.
– Finish for 5k should keep proceeding around Bull Ring to find the 5K finish cone gate (4 cones).
Here are the route details for the 10k:
– follow the 5K details above for each loop, but you will be doing 6 loops total instead of 3.
– There will be a Mile 1.0, 2.0, and 3.0 mile marker from the 5K. There will not be Mile 4, 5, or 6 markers, but keep running the same loop 6 times. After you have completed 6 laps, stay on the Bull Ring for Finish.
Finish for 10k should keep proceeding around Bull Ring, pass the 5K finish gate (4 cones), and finish at 10K finish gate (4 cones) course:👇
https://connect.garmin.com/modern/course/37737709
HERE IS THE BULL RING PARK. AKA OUR PARK. THIS IS WHERE WE BE MEETING TOMORROW!
https://maps.app.goo.gl/LEv9Z8PHQpX1W29m9
Your YHCs
Strawberry, Bratwurst and Kirby as well as everyone who is making this happen!
8 Pax showed up for Swarm and got to watch as YHC had fun with the pairings for some Burpee Indian Runs. Original plan was to do some work at parking lot and head over to Champion Forest, but after seeing the first few rounds of Burpee Indian runs and Sprinkles/Smithers dissatisfaction decided why change the music. Let’s just play here all day and see how dreadful we can make this.
Mosey to parking lot for quick standard warmup – SSH, Calf Stretch, Jimmy Dugans, Low Slow Squats.
Thang: Different Variations of Indian Runs
Mosey back to COT
Moleskin:
After completing the 2nd round and seeing the disgust on Smithers and Sprinkles face with having to chase Hollywood/Ice9, YHC felt this was fun and figured we should watch more of this. Each round as YHC told them the next set of partners the look on the face just brought more and more joy. Luckily, Smithers still offered to drive me home, so could not have been that bad. Do believe he has nightmares of heairng the dry heave of Ice9 coming around him, but don’t worry after few more years working out that twitch will go away. Good to see Premature pushing hard and logging some extra mileage at the workout. Fuse continued to push even with a bum shoulder from Spartan.
11 idiots Pax made it out for 5:15 showing of Ignition. YHC covered DCCS at the start, and for all those who attended Swarm on Friday this time again referenced potential crossing to Champion Forest, but made no promises. Unlike last week, did not have Smithers in attendance so the fun of watching Indian National Runs around parking lot was lost. Today’s goal was to try to maximize the hour and amount of time not moving (or having my watch pause)
Warmup:
Mosey front of school and quick lap around island back to HS parking lot. All pax got to watch Dasher make light work of the fence to find refuge in cleaner restrooms. Good thing still agile, and did not end up like the deer that was just down the end of parking lot. As we made our first pass by the deer we got a quick smell of either the dead carcass or whatever Tool Time left in the woods. Either way it was foul.
Warmup:
Thang:
Triple Nickle on the parking lot hill. From Spirit Rock to bottom street sign. 5 Diamond Merkins (bottom) x 5 Speed Skaters (top) x 5 laps. At completion we have first dry heave from Ice. Of course YHC telling him just like wrestling camp, if your puking your feet keep moving. Today we are not stopping, time to circle for the 6. About 30 mins in and we have just a shade over 3 miles logged.
Once all have completed and we have collected the 6, lets cross and head to Champion Forest. Mosey to intersection and split into 2 groups going opposite ways around circle. Each group will do National Run until we intersect with other group. At which point we will collectively do 30 x Smurf Jacks, 20 x Merkins, 10 x Bobby Hurley. Once completed continue with same group and continue the National Run around circle until we meet again. Repeat 30-20-10 and lets mosey out of neighborhood back to Cutty.
Cross over to school and head down the hill, Bottlecap gave Ice a little jolt and test with sprint down. As we are just a little after 6:00, we make a left at intersection before getting to close to the Deer as now there are about 25 vultures picking at the carcass and sitting along the fence line. Believe it was Deflated who exclaimed that good thing we did not go all the way down there as they may have tried to eat him as he felt like death. Continue along path back to Rudy’s Palace. YHC gave little extra juice for Ice9 to see if there was any dessert left in him that he did not discard earlier, but quickly relented and took spot in mid-pack.
Finished with Paula Abdul back towards COT with 5 Dry Docks on the return. Funny seeing Bottlecap now toting the watch and quickly being consumed by the even mileage requirements. As, he was only .1 from 7 miles, decided to add the few extra laps in parking lot to even out the total mileage.
Moleskin:
Announcements:
8 Garage Band members shook off the 4th of July fireworks, burgers and brews with some ladder work. Chatter was low but the reps were high! 0.0 miles were promised and delivered. Here is what went down….
100 single leg back lunge
90 SSH
80 elbow plank-jacks
70 squat air presses
60 seconds of plank
50 jump squats
40 chair dips
30 curl + shoulder press
20 skater jumps
10 burpees
**Back up the ladder with slightly modified exercises**
10 double merkin burpees
20 sister mary katherines
30 squat + curl + shoulder presses
40 tri-extensions
50 weighted single leg dead lift
60 seconds of plank
70 calf raises (each leg = 140 total)
80 Mountain climbers
90 seal jacks
100 single leg fwd lunge
** Ladder is done!
4 minutes remain so we get a quick set of 11’s (Merkins & Jump Squats) **this was a bad idea after 100 lunges!