20+ Pax attended my Virtual Virgin Q for a sunny and warm beatdown. First came out to a Q in January and realized it was about time for me to step up (h/t to MightyMite for his recruiting skills). Full body beatdown until 7:30 on the dot. Was it as good for you as it was for me?
Warmup
The Thang
Moleskin
Tips for the first Q:
7 PAX returned to Gloom and the official site for #Kevlar. We started with a quick lap around the short track adjacent to the parking lot the circled up on the grass for COP.
COP:
Stair Work We took a half a lap around the church, moving over to the stairs and partner up. Partner 1 runs up the stairs and back while Partner 2 performs called exercise, then flapjack.
Hill Suicide We jogged over tot he parking lot and lined up abreast. Run to the first median and back; second median and back, to the road and back, perform 10 merkins each time you return to the start.
Dora 1, 2, 3 Moving to upper lot, we returned to our partners Partner 1 sprints across the the parking lot to the first island on the left while Partner 2 performs called exercise.
Mary:
Return to the launch point with a few minutes left for some Mary.
Moleskinny:
Announcements:
6 Men posted at Cerberus this morning for the first edition post quarantine. Lots of pent up energy. Solid disclaimer with the new inclusion to not touch anyone or touch anything that someone else touched. Seemed legally binding to me.
Mosey over to the Mattress Firm which at 5:30 AM had as many cars in the lot as they do on their busiest days. #MoneyLaunderingScheme. SSH, IW’s, Mountain Climbers, Merkins, and Shoulder taps.
Run to a hill – 10 merkins at top, 1o burpees at bottom – three times
Some dips and walking lunges while the six came in.
Run to another hill – The enhanced triple nickel – with multiplier. 5 Jump Squats at top, 5 Monkey Humpers at bottom. Multiply reps by the round – 10, 15, 20 , and 25 counts. Lots of compliments from the PAX on this set. Then do some Mary.
Run to another hill – 10 wide arm merkins at top, 10 6-inch plank jacks at the bottom – three times. Then Mary.
Run to the parking deck for some stairs. Enhanced triple nickel. 5 dragon flags at the top, 5 donkey kicks at the bottom. Multiply reps by round.
A few 8-count body-builders while we waited on the 6.
Run back to cars.
Moleskine:
First time back on the Q docket in a while and a great group of guys out there to lead. Transporter started off crushing it but then his internal temperature hit 150 degrees with the gloves and sweatshirt so that slowed him down. McGee wore his “tough guy, I fell off a Mountain Bike and tore this shirt” shirt. Snowflake was all business as usual with the non-stop motor. Apparently this was a much harder workout for Fredo than neighborhood walks with the dog. And Taco stand walked a tight rope of wanteding to throw up most of the workout. But he kept it under control.
Thanks to McGee for the takeout.
-Alf
Swarm meets Waxhaw Express
Was a little concerned when I put it out that the first part of Swarm would be a 2.5 mile run on who would attend. We got a couple takers in Goodfella and Rubbermaid, great to have you guys join us. Pretty sure Rubbermaid has already run a couple more times today. Goodfella was hangin strong for the first mile then I heard some rumbling of that’s enough at this pace.
I’ve heard a few people mention this over the last couple weeks about how this weekly virtual race has brought a group of people together to push ourselves and each other beyond our comfort level and accomplish things we wouldn’t have thought possible. We have more to accomplish so keep it up. It’s great to be able to share this with my F3 brothers. Wolverine, thank you (I think) for helping set the tone and tricking us into new heights.
Cryo and compression boots didn’t help recovery for Deadwood, he went out in typical DW fashion. Pretty sure he led the group at the mile mark then around the 1.75 mark he hit the wall.
Gladah the sprinter has some distance speed to him. Next week will be the big test as we have a 5 mile run.
To our hurt Easy Button and our lone wolf Hollywood, we missed you guys. Hollywood, based on your time you could have used the group push. EB take care of that calf.
Can’t forget to call out Gerber for be our 3.1 mile runner while the rest of us ran 2.5 miles. He had an 18 sec PR and didn’t have his pacer speedbump with him. Can’t slow down now because you need to run 6 next week while the rest of us do 5 miles. 😉
After we got a chance to catch our breath and compare times, we had more work to do. Grumbles came from the Pax as some were ready for coffee and donuts. We stayed in the HS parking lot did some curls, shoulder press, triceps, and ab work. In between sets we ran across the parking lot and back. Started heading back and stopped at Rudy’s for a donkey kick/shoulder press web. We got in over 5 miles today for each person. Great work everyone!
Gerber – 3.1 mile run
5/15 – 6:10 pace 19:09 race time (PR 18 sec)
4/25 – 6:16 pace 19:27 race time
Wolverine – 2 mile run (not on our team)
5/15 – 6:10 pace 15:26 race time (different course)
4/25 – 6:05 pace 15:15
Bottlecap – 2 mile run
5/15 – 6:14 pace 15:39 race time (PR 6 sec)
4/15 – 6:17 pace 15:45 race time
Hollywood – 2 mile run (Lone wolf)
5/15 – 6:17 pace 15:49 race time
4/25 – 6:10 pace 15:32
Easy Button – 2 mile run
5/15 – IR
4/25 – 6:36 pace 16:37 race time
Glidah – 2 mile run
5/15 – 6:30 pace 16:25 race time (PR 12 sec)
4/25 – 6:36 pace 16:37 race time
Dasher – 2 mile run
5/15 – 6:32 pace 16:25 race time (PR 36 sec)
4/25 – 6:47 pace 17:01 race time
Deadwood – 2 mile run
5/15 – 6:44 pace 16:53 race time
4/25 – 6:37 pace 16:33 race time
F3 real-deal workouts are back. 10 posted and YHC was inclined to give a disclaimer regarding personal safety, modification per one’s own volition, and throwing down some work. Hops was last in and the QIC was forced to cut his calf-rolling short. 0530 and time to go.
Mosey out from Amelie’s and through Jack In the Box parking lot. Out the gate, YHC nearly went down, not due to tripping over anything while running, rather, something not quite working right in the left ankle. Held it together and stayed upright. That was weird. No bother the rest of the time. Stretching may have been helpful here. Continue mosey across 51. Right on 51 to WF lot.
COP
SSH x 10 IC
10 Burpees OYO
IW x 10 IC
5 Burpees OYO
MC x 10 IC
Peter Parker x 10 IC
5 Burpees OYO
Flutter x 50 IC
5 Burpees OYO
Mosey North on 51 to the Panera/Bonefish/Solar Nails plaza. Triple Nickel with Heels to Heaven and Hand-Release Burpees. Mary/Plank series.
Mosey down Little Ave to McMahon Dr. Rock Pile. Grab a lifting rock.
10 curl/10 tri extensions/10 Thrusters. Repeat x 2
Mosey down Little. Left into CCHS campus to Stairwell 1 of Tartarus. Chair Plank.
AYG to Stairwell 2. Up to level 4. 10 Wide arm Merkin/10 Carolina Dry Docks. AYG to Stairwell 1 and down to ground level. Mary. AYG to Stairwell 3. Up to level 4. 10 Diamond Merkin/10 Dry Docks. AYG to Stairwell 1 and down to ground level. Plank-o-rama: RLH/LLH/Hip Slappers, Pretty Boy Floyd Mayweather Rib Shots, Alternating Shoulder Taps x 10/6 inches/RLH/LLH.
AYG up Stairwell 1 and back down. Mosey over to the Chipotle cut-through and across 51 to launch lot. Finish off with some Mary and Plank stuff.
COT
Moleskin
Man, I missed Centurion. Moreso the pax than the AO, though it is, arguably, the best A51 AO. Been using the campus for OTB workouts since the plague hit. Hadn’t seen many of the pax until today. Great to be back out and doing official F3 workouts.
As previously noted, Hops showed up at the bell. He still pulled out the roller for the calf. Also had some brand new shoes on. Always nice to get some new kicks and run a little faster. Just like when you were a kid. Runstopper is staying put for a change. M is serving lunch and dinner. Not a bad gig. Snuka didn’t skip a beat. That old guy is fast as ever. Great to see neighbors Uncle Phil and Deputy Dog. YHC did not recognize DD. Had been a while. Apologies for calling him #RawDawg when asking for a 10-count. He didn’t respond. Point Break and Clover seem to have gotten into even better shape during the plague lockdown. Margo forgot the shovel flag, but, at least he showed. Continued to #refusenik the SSH, but YHC has seen him actually do some in the recent past. Thunder Road pushed hard. Chelms did not post. Missed him.
Again, great to be back out. We need this. Isolation is a dangerous place for human beings. Keep posting. Check on your neighbors, friends, people you think may be in need. Give back however you can. We also need this. A lot of people are in a bad place right now. Unemployment is around 20%. People are holed up in small spaces trying to teach kids and find work. Lastly, keep spreading the word about F3. Now is a prime example of when someone needs a men’s group to workout, fellowship with, and, get some 3F as well. Gyms are closed and flour is about sold out. That’s a lot of cookies going down gullets.
T-claps to Uncle Phil for the takeout prayer. See you guys soon.
Happy to be back with an official re-opening of Impromptu. With my running mate Akbar at the ready we worked on a plan to keep our groups below the 10 Pax limit. Plan was to keep two distinct workout areas; Middle School Campus and the High School Campus. We constructed a Wienke that was similar for each site, but also provided some personalization by each Q.
Warm-up
Mosey/SSH/LSS/Merking/6 -plank jacks/Abe Vigoda
The Thang
A Starfish 6 location and back event
Run to the 1st location and do prescribed exercises at 3 rep counts – 15,20, 25. Choice of: Donkey Kicks, Knee Slaps Merkin, Step UPs, Bobby Hurley’s, bear crawl, Derkins
Run back to start via an Indian Run and do 5 Burpees at Start
Rinse and Repeat at 5 other locations around the middle school campus
Started most series with the knee slap to get the heart rate going
Indian Run was a COVID challenge – the line could get pretty long and or wide
The small group setting seems to work out well and encourages everyone to do the work together
Observations:
Zin overslept for Swarm – so he was leading the efforts on runs
Chainsaw has been reborn – down a ton of weight after making some healthier eating choices and boy has his speed improved.
Shopdog new and improved = was a sprinter today – showing that he belongs in Swarm. He was always sneaky fast; but now with reduced weight he’s not sneaky – just fast
Cobbler was searching for Rudy’s Poop Palace at the DCCS and joined us after taking care of business
Gronk – the little guy – good and fast out of the gate. Maybe he thought we were playing cops and robbers and he was the robber trying not to be caught?
Tonya Tee – call me deaf or my hearing aid wasn’t working – dude got after it. hope he comes out more often.
Lots to think about these days.. but it’s the F3 Juice that’s been getting me through this valley of lost personal connection. Staying connected via Groupme, Slack, Zoom was a great bridge to the in person bonds that we create each time we converge and workout.
It’s just the start of the new normal – but in reality we never left and doing our work in “batches” versus the entire lot.
100 PAX Challenge – goal is to raise $10K in pretty quick time frame so we can have an impact in our local community. Reach out to me, Ray, Smithers and Dancing Bear (if he ever shows up to a workout)
-Premature in the house with a cash pledge yesterday – I’m washing the money now.
3 workouts tomorrow – commitment, homecoming and blackhawk
8 PAX at the official Diesel AO! It feels good to be back home. Nothing wrong with the Crests of Briar basketball courts, of course, but it just makes it feel more official to head to Five Stones. Of course, it’ll be even better once we start using all the gear from the box again, but we’ll take what we can get. Today was a coupon/dumbbell day tabata style. If you’re not familiar, tabata is a High Intensity Interval Training (HIIT) workout where you work hard for a set amount of time then rest for a short period, usually cycling through multiple different exercises. It fits Diesel perfectly as we have a variety of stationary exercises that allows you to transition quickly between one weight or another.
DiCCS given
Warmup:
| Exercise | Time | Rest |
| SSH | 0:30 | 0:10 |
| Imperial Walkers | 0:30 | 0:10 |
| Potato Pickers | 0:30 | 0:10 |
| Calf Stretch | 0:30 | 0:10 |
| Moroccan Night Clubs | 0:30 | 0:10 |
The Thang:
| Exercise | Time | Rest |
| Merkin | 0:30 | 0:10 |
| Big Boi Sit Ups | 0:30 | 0:10 |
| Curls | 0:30 | 0:10 |
| Overhead Triceps | 0:30 | 0:10 |
| Low Slow Squat | 0:30 | 0:10 |
| Exercise | Time | Rest |
| Irkin | 0:30 | 0:10 |
| LBCs | 0:30 | 0:10 |
| Shoulder Press | 0:30 | 0:10 |
| Seated Dips | 0:30 | 0:10 |
| Speed Skaters | 0:30 | 0:10 |
| Exercise | Time | Rest |
| Derkin | 0:30 | 0:10 |
| Kettle Bell Swings | 0:30 | 0:10 |
| Hammer Curls | 0:30 | 0:10 |
| Coupon Negative | 0:30 | 0:10 |
| Weighted Moroccan Night Clubs | 0:30 | 0:10 |
Repeato The Thang 4 times. Aww yeah.
Moleskin:
Good seeing all these guys again. Drop Thrill made the trek up from The Fort? Indian Land? Eh…somewhere in South Carolina and brought his own kettle bells. Ponzi started F3 this past Monday so it was great seeing him out again.
Announcements:
Back at Impromptu! Good to be back! Recalculating and I planned ahead to keep social distancing rules: if we break 10 guys we’ll split the group and he and I would Q each group. Recal also was an awesome gentleman and made two maps of a workout so we could use the entire Cuthberson campus and not run into each other, mostly. 6am, we counted off. Recal got the #1s, I got the #2s. Know that “I’ve Got a Bad Feeling About This” is a long running line/joke in the Star Wars movies. It’s always said when something bad is about to happen. It’s how I feel about Indian Runs…
The Warm Up:
The Thang:
The front of the high school served as Home Base. From there we would Mosey to 5 separate locations across campus (my terms; the Echo Chamber, High School Parking Lot, Bus Parking Lot Spot, The Circle, and The Former Transporter Shed, now Rudy Bathroom…I think), do stuff, and Indian Run back to Home Base. Always 5 Burpees at Home Base. We started with 5 Burpees at the start, then…
Moleskin:
Announcements:
Finally able to break my VQ Cherry with todays addition of Clyent Dinner. During all my virtual workouts, I have done a bunch of variation on Tabatas and such. I really like that format, but wanted to see if we can do something different. I am not sure I would repeat the format in a none virtual world, as I was able to have my notes in-front of me the entire time. However, once we got started, I felt more comfortable with count. This format could have been confusing, so I tried to keep everyone on the same exercise and we just gutted this one out together. The clock hit 5:30 PM, YHC provided a brief instruction and off we went.
The format was 4 exercises w/ variation of reps (format 5 reps, 10 reps, 15 reps and 20 reps). The exercises remained in the same order, but the number always changed. Again, the goal was that we would never burnout on one movement. At the end the goal was to do 50 reps of each exercise or 200 reps per group.
Round 1- 5 , 10, 15, 20
Round 2- 10, 15, 20, 5
Round 3- 15, 20, 5, 10
Round 4- 20, 5, 10,15
To help the Pax get used to the format, we started with the warm up x 2 rounds
Warm Up x2 rounds
The Thang- 4 rounds per group
Group 1
Group 2
Group 3
AND time…..yep, that was it! Apparently I had misjudged my time as I had another 3 rounds ready to go #nexttime
Announcements:
Take out:
YHC completed this one…not the greatest, but no one stepped up.
Ye Old Moleskin
6 PAX stormed back into the SC restaurants Clyent Dinner for a Zoom workout in person. (SIDE NOTE: Clyent Dinner is still serving takeout with a Zoom workout offering at the same time . . . They had 7 PAX on Zoom). During the shutdown, the Clyent Dinner chefs played around with some recipes and decided to put a new item on the menu tonight . . . “The Blutarski” – A delicious 0.0 workout baked in sunshine.
WARMUP:
THANG:
MOLESKINE:
ANNOUNCEMENTS:
YHC took us out . . . We have so much to be thankful for. Let us live out that thankfulness by helping others.