A morning in the Crest

A morning in the Crest

DICCS- given to include social distancing and how to cross the road properly

Warm up
Mosey .18 miles
20- Moroccan nightclubs while in squat position
15- imperial walkers
10-Slow merkins / 5 diamond merkins / 5 wide merkins

The thang
Mosey to Tuscany clubhouse for some good ole fashion partner work
P-1
250- LBCs
200 – flutters ( 2 court as 1)
150 – gas pumps
100- pistol LBCs
50 – Mike Tysons
P2- run to stop sign on Billy Howie for 10 Bomb jacks and return to switch off. If your team finished before others grab some of their exercises
Mosey up to other stop sign on Tuscany drive for individual work 10 bomb jacks 5 burpee , sprint to clubhouse drive 10 bomb jacks/ 5 burpees and sprint to stop sign on Billy Howie rd. Cross road safety together

mosey back to COT 3 rounds of sprinting to stop sign and back and finish off last 1 min with 30-40 LBCs and 15 heels to heaven.

Moleskin

Fresh off the bench we called in Credit Score and his son who we did not name today , it was great seeing Credit Score back out.The pax’s pushed hard today, we did not log many miles but we definitely killed some abs. Thank you to Ricky Bobby for taking us out and everyone please keep 0-69’S family in your thoughts and prayers. Have a great days boys

Virtual Rocks

12 PAX gathered in my driveway on this magic talking picture device for the first-ever Virtual StoneVinci.

Here is a recap.

Warm Up: 15 SSH, 15 IW, 10 merkins, 10 low slow squats, all IC.

Virtually circle up with your rock for alternating lifts and cardio exercises.  YHC had this little ball that my kids bought that you can roll each time and whatever exercise comes up gets called.

Three sets each of presses, curls, and tricep extensions and I think the exercises were: mountain climbers, burpees, squats, 2 min run, SSH, lunges, LBCs.  Finish with a 5 minute run out and back.

Back to the screen for PAX choice Mary.  Pretty sure it went flutters, can opener crunches, 5 burpees OYO, box cutters, H2H.  Run 2 minutes out and back.

Next comes a leg circuit: 10 squats with your heaviest rock x 5.  In between each set we did broad jumps, one leg Romanian deadlifts, lunges, speed skaters, and jump squats.

Next out and back is everyone’s favorite – wheel of merkin.  Run to a curb or step and do 5,4,3,2,1 sets of decline, right hand, incline, left hand.  Run back and plank up.  Another round of PAX choice Mary then out and back again running + 3o merkins.  With ~ 5 minutes left, round of planks and 60 seconds of burpees until time is called.

Announcements: Next week’s Virtual Stone Vinci will have a twist.  To support your favorite AO, wear blue for Stonehenge and Red for DV.

Moleskin: Nothing can stop us now.  Virtual workouts are on and working.  Keep looking out for new additions to the schedule and reach out to guys to get everyone involved.  It seems weird until you do it a few times and then it’s normal, much like F3.

Pain Station Friday in the Briars

DICCS and remind everyone of social distancing and safety crossing road again

 

Warm up

15- SSH

15 – Imperial Walkers

10- merkins

calve stretch

The Thang

Today we are going to split up in groups and have some pain stations 5 in total. When you finish a pain station you need to mosey to COT and complete 5 burpees before heading to next pain station.

Pain station 1-( Wall of Pain) -Tuscany club house – 25 Dips, 10 Shoulder tab derkins, 25 Step ups

Pain Station 2- ( The Abyss)- cul- de sac down hill (Robbins Meadows) 20 sec elbow plank, 15 LBCS, 15 Freddie Mercuries, 15 flutters, 15 leg raises, 15 heels to heaven, 20 sec elbow planks

Pain Station 3- (Burpee Back Mountain)- cul de sac right ( Willow Crest)- run backwards up hill to stop sign and then sprint down hill for 5 burpees rinse repeat 5 times and decrease burpees by 1 each time– THIS WAS HORRIBLE!!!

Pain station 4- ( Pony Express started April 3 1890)  cul- de sac left side ( Willow Crest)- from cul-de sac stop at every mailbox on left  towards stop sign for 2 merkins and 2 big boys and increase by 2 each mailbox– FYI THIS WAS HORRIBLE there are 11 mailboxes RICKY BOBBY!! we got to 22 merkins and 22 big boys – your a animal

Pain station 5 -(ZZ Tops)- cul de- sac up hill ( Robbins meadows)- from cul-de sac to stop sign alternate 10 walking lunges and 10 klow slow squats with mailboxes on the right.

 

Moleskin-

This was a heck of a workout today and all groups pushed themselves hard but no groups fully completed all pain stations, everyone completed 4 . This workout was designed to push the PAX too the limit and in my opinion it absolutely did, nice work Ricky Bobby! The Briar’s and Crester’s might be putting the workout to use in the future and work towards a goal of completing this on a individual level. Have a good weekend boys and hope to see all you peeps soon.

 

Thanks to Ricky Bobby for taking us out….

 

 

 

 

2Legit2Quit

15 Bootcampers met digitally Friday AM 5:30.  Stuck pretty close to the PreBlast plan https://f3southcharlotte.com/2020/04/02/v-bootcamp-pre-blast/

…but also modified a bit along the way, and learned more that will improve future workouts.

We ended up doing 4 “1 out, 1 back” cycles, and 4 “Home Base Circuits”   And we actually got through far more than I expected!

(this should be fairly accurate…)

  • Disclaimer given- not a pro, suggestions, modify, be safe
  • Warmups in place (Imp Walker, SS Hop, Squat, Merkin, Mtn Climb, PeterParket, Bulgarian Ball Busters…YA!)
  • (lots of Plank in between all these, awaiting the Six)
  • 1 out, 1 back (with two called exercises at the turn, and will get audience participation on what to call) 5 Burpees, 10 Squats
  • Home Base Circuit 1 (90 seconds)  10 x Dips, 10 x Curls, 10 x Jump Squats (repeat until time)
  • 1 out, 1 back (two called exercises, from audience…10 Burpees, 20 LBCs)
  • Home Base Circuit 2 (2 minutes) 10 x Split Squats (5 & 5), 10 x Shoulder Press, 10 x Heals2Heaven (repeat until time)
  • 1 out, 1 back (10 Inch Worms, 10 Side/Side Merkins)
  • Home Base Circuit 3 (3 minutes) 10 x Curls, 10 x Derkins, 10 x Dips, 10 x Freddy Merc (repeat until time)
  • 1 out, 1 back (19 Dollys, 10 Diamond Merc)
  • Home Base Circuit 4  (2 minutes) 10 x American Hammer, 10 x Dips, 10 x Wide Arm Merk
  • Finished out with 10 Burpees OYO, and then Plank/6 inches.  Done!

Moleskin:

I can’t say I doubted “virtual workouts”, but did wonder how they could work for us.  I assumed they would be far more clunky than they have been – I have actually loved them.  In fact, before this week I couldn’t have imagined that arguably my best bootcamp week of 2020 would be this week – 3 Virtual Bootcamps (& counting) which were all strong workouts, and actually fun challenges in the new format.  (great job Cooter, Kirby, and Tuck for Qs earlier in the week that I could learn & steal from!)

Funny & great to see everyone’s home setups – garages, basements, San Francisco (Escobar!), climbing wall man caves (FireHaz), local parks (Wild Turkey).   T-Claps to Tuck & 2.0 “Wild Coyote” for acceptable partner work!

Pardon the cameo from our dog & my M!!

On the one hand our foundation of relationships makes it possible to shift to virtual.  Many of us know & trust each other already, and have each other’s backs.  Many of us have posted together dozens, if not hundreds of times!  On the other hand, I’ve now posted multiple times with guys I didn’t know before (Point Break, Cotton Mouth), and it’s awesome!  It’s been awhile since I’ve regularly had that “how did you get that name?” question in my head that I used to get in my first year or so in F3.

When Q-ing a virtual workout:

  • I would plan for the “Home Base Circuits” to have been longer…at least 2 minutes, if not 3 minutes.  And even when my circuit alarm would sound for each section, I gave more of a soft warning to finish up 1 that last set of 10, rather than immediately just move on…seemed to work well.
  • Any Virtual Q should do the counting for the Pax – not try to count all together. (the internet delay is out of synch)
  • Great call Tuck on the “audience participation” idea on Wednesday – I obviously stole & modified that for our running pitstops.  I think everyone had at least 1 suggested exercise (including “Wild/Wiley Coyote” 🙂

Announcements:

  • Lots of opportunities this weekend – check Slack “virtual” channels!
  • Remember, reach out to 2 guys you have NOT seen in recent weeks – get them connected to something, anything.

Wild Turkey put a shout out on Slack that “virtual workouts are legit“, and I immediately through of MC Hammer/Hammer “2 Legit 2 Quit“…that’s us!!!

I appreciate you guys – this has been quite a crazy world, and F3 continues to bring me inspiration, motivation, & camaraderie needed in all times, but especially now.

 

Diesel Likes Tabata

DICCSs given

Warm up

Warm Up
Exercise Time Rest
SSH 0:00:30 0:00:10
Imperial Walker 0:00:30 0:00:10
Potato Pickers 0:00:30 0:00:10
Calf Stretch 0:00:30 0:00:10
Night Club 0:00:30 0:00:10

 

The Thang

Group #1
4 Rounds
Exercise Time Rest
Merkin 0:00:30 0:00:10
BB Situps 0:00:30 0:00:10
Curls 0:00:30 0:00:10
Overhead Tri 0:00:30 0:00:10
Low Slow Squat 0:00:30 0:00:10

 

Group #2
4 Rounds
Exercise Time Rest
Irkin 0:00:30 0:00:10
LBC’s 0:00:30 0:00:10
Shoulder Press 0:00:30 0:00:10
Seated Dips 0:00:30 0:00:10
Speed Skaters 0:00:30 0:00:10

 

Group #3
4 Rounds
Exercise Time Rest
Derkin 0:00:30 0:00:10
Dead Bug 0:00:30 0:00:10
Kettle Bell Swings 0:00:30 0:00:10
Overhead Tri 0:00:30 0:00:10
Bobby Hurley 0:00:30 0:00:10

 

Moleskin

It’s great to be able to get out and do something with some other PAX. Not being able to run has pretty much limited my ability to do the normal Boot Camps, so I really appreciate the Virtual workouts and the guys joining me today. Fuse Box came right out with a joke to get us started. A good laugh is always a great way to start the fun in the gloom.

Stay Safe Everyone.

V-Bootcamp Pre-Blast

My first “Virtual” Q, but thanks to Cooter2, Kirby, and Tuck, I have seen 2 very well-executed sessions already this week!

Friday 5:30.  This will NOT be a “Brave” workout in terms of 4+ miles, but it will be a beatdown bootcamp of 45 minutes, starting at 5:30.

Most guys set up in the garage, and open the door (for running)…will call that “Home Base” below

Set up Zoom a few minutes early (I’ll have my iPad sitting on a box).

For this session, try to have:

1- Rock or weight or anything (curls, shoulder)…any weight is fine

2- Chair or stool or anything (for dips, split squats)

3- 1 minute run location (we’ll do some “run 1 minute out”, then will do two called exercises, then run “1 minute back” circuits…thanks Tuck for that example from Wednesday)  I’ll list those below as “1 out, 1 back” below…

The Thang:

  • Warmups in place (Imp Walker, SS Hop, Squat, Merkin, Mtn Climb, etc…YA)
  • 1 out, 1 back (with two called exercises at the turn, and will get audience participation on what to call)
  • 90 Second Circuit (Home Base)  10 x Dips, 10 x Curls, 10 x Jump Squats (repeat circuit until time)
  • 1 out, 1 back (two called exercises, from audience)
  • 90 Second Circuit (Home Base) 10 x Split Squats (5 & 5), 10 x Shoulder Press, 10 x Heals2Heaven (repeat circuit until time)
  • 1 out, 1 back (2 called at turn)
  • (from here will see how time goes…likely Home Base…Mary, various Merkins, etc)

Go to our “Virtual 1st F” channel for link, and any other communication/issues/etc

See you in the Zoom Gloom!!

Where was everyone?

I was allegedly the Q today; Hopper does not know this but weeks ago I was going to switch with him to take April 9th, and had a pretty legit workout planned.  So thanks, Hopper, for demonstrating how to switch Q dates properly.  There will surely be a report next week on how awesome the workout was for me.

What are you made of?

DiCCS were given (Disclaimer, Cell phone, CPR, Safety)

Warm Up:

  • .2 Mile Run
  • SSH x 15 IC
  • IWx 15 IC
  • Mountain Climbers x 15
  • Calf Stretch
  • Jimmy Dugan
  • Upward Dog Downward Dog

 

IPC Practice (we only followed the Iron guidelines as we don’t like Steel or Aluminum):

  • 50 Squats
  • 40 Big Boy Situps
  • 30 Merkins
  • 20 Walking Lunges
  • 10 Burpees
  • Run 1/4 mile
  • Rinse and Repeat for a total of 4 times

 

Extra Credit:

  • 25 Dips IC
  • Run .2 mile
  • 20 Merkins
  • Run .2 mile
  • 25 IW IC
  • Run .2 mile

Done!

Thanks to Speed Bump for taking us out today and Rainbow for joining the party!

MOLESKIN:

This morning was chilly but a great workout.

Keep perspective in mind this week gents, you can do this.

Cresters Storm The Roads of Tuscany

DICCSs given to include safety rules for crossing the road and social distancing

Warm up

Mosey a brisk pace of .20 and circle up back at COT

12 – SSH

12-Imperial Walkers

12- Calve Stretches

12- Merkins

Then mosey over to Tuscany Neighborhood across the street from the Brairs and Crest, crossing street as a group and in safe and controlled manner.

The Thang

No touch partner work-

P1- runs and completes 20 low slow squats down the hill near the playground

P2- does excerises

50- derkins/ 100- step ups/ 150 Dips

When done as a group we circled up around island for some sidewalk merkins- 5 to the left and 5 to the right.

Mosey to stop sign and get on sidewalk facing the treaded hill in Tuscany– ugh

OYO mosey up hill and stop at every driveway on your left and complete rotating exercises 10 mike Tysons or 10 big boy sit ups– terrible idea lol…..

When you reach top of hill complete 10 bomb jacks and 10 merkins, mosey down Sequoia lane to stop sign and complete 10 bomb jacks and 10 merkins and return to start of top of hill for 10 more bomb jacks and 10 more merkins.

Mosey down hill to stop sign for 10 low slow squats and before moseying to stop sign leaving Tuscany before heading home to the Crest of the Briars— JAIL BREAK LAST 100 YARDS…..

The PAX crossed the street in a safe controlled manner as a group and heading back to COT- 3 Minutes lefts…

20 flutters, 20 heels to heaven, 20 pistol LBCS, and 20 LBCS

 

Moleskin

As always I really appreciate the chance to lead a group within F3. Today it was a cool start to a beautiful morning and we actually had another FNG today– Chloe who is Trojan’s others daughter who will be named Repeat since her twin sister who came out yesterday got named first ( Pete) hahah– get it ??Pete and repeat and they are twins lol…, great job Trojan getting your girls out with us. I also wanted to call out 0-69 who is killing it- dude logged 231 miles in March, Baklava is showing daily progress and Ricky Bobby is crushing the running– hell of a job boys!!!

Last but not least I  also want to thank Chicken Little for continuing to write my back blast cause I refuse to figure it out... lol HAVE A GREAT DAY BOYS..

thanks Schneider…

written by Chicken Little..

 

Bear King

5 men met in the Zoom just before 0530, was good to see the turnout including an FNG! Props to MAD for the EH. At 0530 YHC took a few minutes to explain the format of the workout and how counting wasn’t going to be done in cadence. YHC would announce the number and the exercise and it would be done on my count as a reference. Because of the format, this only really took effect for the warmup.

Warmup

  • SSH x 20
  • IW x 20
  • Low Slow Squat x 10
  • Moroccan Night Club x 50
  • 5 minute OYO run

The Thing

YHC set up a workout of 7’s, but with bear crawling between exercises instead of running a hill. This worked well for the virtual workout because you can pretty much guarantee PAX would be in a place where they could bear crawl 20ish feet. Between each set of 7’s would be a 5 minute OYO run.

7’s w/ bear crawls about 20 feet, or 10ish crawls

  • Burpees
  • Merkins

5 minute mosey

7’s w/ bear crawls

  • Wide merkins
  • Shoulder Taps

5 minute mosey

7’s w/ bear crawls

  • Heels to heaven
  • LBCs

5 minute mosey

Diamond merkins and dips were on tap, but we ran out of time.

Announcements

YHC’s internet dropped right after name-o-rama, when FNG Popeye was getting his name. After getting reconnected Fire Hazard was helping Popeye with the FNG onboarding – Slack and such.

Moleskine

Great work from everyone. There’s self accountability in F3 even without our newest challenges of going virtual during this pandemic. Switching to a virtual workout where there’s OYO moseying and during the 7’s nobody was on camera, every PAX really needs to have the self-discipline to do the prescribed work and hold themselves accountable. This turned out to be a great 1st F and I will be feeling it in my shoulders all day. Based on the grunts and huffs and puffs I was listening to during the 7’s, I’m pretty sure everyone else was killing it too. Thank you for the opportunity to lead, especially during these difficult times.

 

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