Kettlebell VirusWOD 1
Take the #DRP
10 Goodmornings, 10 Swings, 10 Overhead Presses
8 Goodmornings, 8 Swings, 8 OH Presses
you get the idea, down to 6, 4, 2
Pick a distance for a sprint then as follows:
Round 1
40 curls, sprint to determined spot, 10 Merkins & sprint back.
30 curls, sprint, 20 Merkins, back
20 curls, sprint, 30 Merkins, back
10 curls, sprint, 40 Merkins, back
R2
40 Goblet Squats, sprint out, 10 LBCs sprint back
30 G S, sprint, 20 LBCs, back
20 G S, sprint, 30 LBCs, back
10 G S, sprint, 40 LBCs, back
R3
40 Flutter Presses, sprint out, 10 Carolina Dry Docks, sprint back
30 F P, sprint, 20 CDD, back
20 F P, sprint, 30 CDD, back
10 F P, sprint, 40 CDD, back
Lawson at a Distance
6 PAX started at Poop Island to jog over to the Mill
Upon arrival there were way more than 10 PAX so break up into 2 groups (more running vs less running) and we’re off
The Thang
Mosey to BC’s house and do some warmups in the driveway.
Mosey to top of Deer Meadow (BC loves this hill):
7’s
Run down – burpee
Run up – do some exercise at top
Mosey to bottom of Oxford to the island
Total of 6 laps around the island in 2 groups. While first group runs second group does exercises:
first 3 laps: 10 merkins – 10 plank jacks
last 3 laps: 10 something – 10 something else
Mosey down the path (watch out for the tree) to the rocks and grab one.
30 curls – 30 overhead press
then 20 each
then 10
Mosey back to COT
Announcements
These are weird times stay safe
Chasing the Chicken
Thursday – 9:41 PM – Chicken texts me on GroupMe to let me know it’s on for 6:30 AM in BC south side. Boom. I’m in.
Thursday – 10:00 PM – I tell the M I got the baby in the morning. I mean, she sleeps til 8:30, so plenty of time
Thursday – 10:34 PM – I’m done. Lights out.
Friday – 5:48 AM – Awake before my alarm goes off. Pumped to be posting with some PAX again. Let’s do this!
Friday – 6:18 AM – The baby is awake and she is HUNGRY. The pacifier will NOT do. *sigh* I told them M I’d get the baby. GAAHHHH!
Friday – 6:30 AM – Baby is fed and changed and back in the crib. Text the Chicken I’m running late but on the way!
Friday – 6:33 AM – Parked at the Chicken coop but no Chicken to be found. Start running the cul-de-sacs, hunting Chicken.
Friday – 6:37 AM – GAH!! Start my watch
Friday – 6:41 AM – Found the Chicken! And a few others. Let’s get this party started
The Thang:
- 3 corners – fast mosey in between each
- 15 Big Boy Sit Ups
- 15 Mike Tysons
- 15 Heels to Heaven
- Repeato a few times
- Jack Webb
- 1 Merkin
- 4 Air Presses
- Up to 5/20 for now
- Long mosey
- 20 Low Slows Squats
- Long mosey back
- 20 Walking Lunges (10 each leg)
- Long mosey with some backwards running thrown in for funsies
- 20 Jump Squats
- Mosey
- 20 Dry Docks
- Mosey
- Finish up the Jack Webb
- 6 Merkins
- 24 Air Presses
- Up to 10/40
- Finish up with a long mosey down the hill and back up
- YHC does a few solo laps of the cul-de-sac to round out 45 minutes
Moleskin:
Much thanks to the Chicken for inviting me to join their group. I did the solo thing twice this week but it sucks and it’s hard to stay motivated. I hope you guys are all staying safe and practicing good hygiene and safe social distancing. It’s picking up in NC with the number of cases going from 45 to 123 in just 2 days. Keep on the look out for each other, keep posting, and stay safe
Schneider took us out. #cradletograve
Fear is a liar
I didn’t want the pax of Waxhaw to have all the fun in posting backblasts, so here’s a backblast of a workout that looked and felt a lot like F3, but it wasn’t. However, it might have had the following components:
- free of charge
- open to all men (not true – I didn’t invite Gloss, Jet Fuel, Purple Haze and many others)
- it was held outdoors, with rain, no shine, and it was kind of warm…nevertheless, Hammer still wore a thick cotton hoody and he disappeared with about 8 minutes to go. And all is right with the world.
- it was, indeed, led by a man who participated in the workout with absolutely no training or certification
- it also ended with a Circle of Trust…actually it was more of a Trapezoid of Trust
Anyhoo, 11 pax gathered under the dark, hazy gloom of the streets of Wessex in order to “stay connected & reach out to those around us”.
We toured the cul-de-sacs of Wessex Square in northern Area 51. Too bad Curd’s house wasn’t decorated for St. Patrick’s Day. And Leprechaun was still bemoaning that Covid-19 stole his St. Patty’s Day Q out from under him.
Reasonably sure Puddin’s hands never touched the ground, nor did his six. Keep pushing, brother! The other members of Trifusenik were not doing the called exercises in someone’s garage or driveway or somewhere in Metro.
Mermaid parked in front of YHC’s house, and while the downpainment did not end in that particular cul-de-sac, he thought it did. After fetching his water, he eventually caught up with the pax for some burpees prior to the Trapezoid of Trust and some announcements. Hammer had already left, unbeknownst to YHC. Last I noticed him, he was walking on the sidewalk towards the launch point with his hoodie off but hanging off his bald noggin.
Speaking of bald noggins – Curd did a sadclown pre-run of 3’ish miles. T-claps.
Clover, also bummed about no St. Patty’s Day workouts, drove a long way for this opportunity to stay connected. He, too, parked on YHC’s street but was driving someone else’s vehicle. Don’t ask.
Cottonmouth was LIFO, arriving from F3Waxhaw or F3SOB land in his monster truck. He jumped right into line with the pax and said something about shooting the Coronavirus in the face on his way in. Much obliged.
Apparently, Lockdown was FNG earlier in the week, before the F3 moratorium on workouts, I’m sure. He kept up well and is sure to be an Area51 stalwart. I think he’s Marge’s neighbor? But I might have made that up? Marge was there, too and was out front with Curd all morning. I did not, however, hear him exclaim his customary Clemson greetings and niceties with Hammer.
The sole proprietor of the #Brewery was also in attendance, and got after it ably. Puddin’ kept asking him how to pronounce Coronavirus in Canadian. Weird.
As for what we did, I can’t really remember other than we did some AYG runs, some merkin variations, some Mary & various planks, and some squats and such. No SSH’s or Plankjack’s, of course.
We did go about 3.3 miles. Apologies for running afoul of Boot camp guidelines. Don’t know what the heck got into me.
We should stay connected and reach out to those around us again soon.
Here’s a cool song entitled “Fear is a Liar”. You should listen to it:
https://www.youtube.com/watch?v=1srs1YoTVzs
Lawson GroupMe Playhouse Tickets
6 pax met at Mill House Parking lot for a appropriate spaced workout. Here is how it went.
Warmup:
Short mosey around front of mill house island and back to assigned spaces on parking lot.
- SSH
- Imperial Walkers
- Jimmy Dugans
- Merkins
- Calf Stretch
- Mt. Climbers
Thang:
Each song coordinates to a different exercise, and 1 pax quick mosey around mill house island, upon return next pax goes. Continue for remainder of workout.
- Moby – Flower: Every time song says “bring Sally up” you stand, every time it says “bring Sally down” you squat.
- Eminem/Rhianna – I love the way you like: every time Eminem sings you do crunches, every time Rhianna sings you hold in canoe
- Police – Roxanne: Every time you hear “Roxanne” do a merkin
- AC/DC – Thunderstruck: Every time you hear “thunder” drop down for a burpee
Webb Ensemble
- Fort Minor – Remember the Name: Air press/Squats, start at 1 & 4, 2 & 8…until 10 & 40
- Red Hot Chili Peppers – Give It Away: Merkins/Lunges, start at 1 & 4, 2 & 8…until 10 & 40
- Guns N’ Roses – Welcome to Jungle: Situps/American hammers, start at 1 & 4, 2 & 8…until 10 & 40
- Sound of Silence: Heels to Heaven/Flutters, start at 1 & 4, 2 & 8…until 10 & 40
- March Madness 2020 Crowd Noise: Bobby Hurley/SSH, start at 1 & 4, 2 & 8…until 5 & 20
Moleskin:
- Goal was to keep running low and still get in some work without disturbing neighbors too much with music.
- Smithers happy that YHC was able to find puddles to have us to lay in
- Recalc made no arrest for form today, quiet morning for the authority
- Gaylord reminded group if need to get tested to do drive up vs. entering into hospital – may have given directions to Smithers after “supposedly” coughing due to swallowing a bug
- Mad Dog coffee intake and sequential release of gases ensured safe distance for entirety of workout
- Glider offered to refi my weinke to ensure it gets processed and accepted for next submission
A Backblast For F’s Sake
As most know, workouts are closed. Daily workouts are being published and groups of under 10 are getting together (mostly neighborhoods) at yelling distance to still get what little bit of second F we can get in. It felt good to be standing on a curb and greeted by cars arriving this morning. While it had only been Monday since my last official F3 post to a workout, in this environment, Monday felt like forever ago.
The Chicken and Schnieder (who arrived together) stayed in their car a minute too long for my taste – comparing winkies perhaps (the joke never gets old). Chicken pops out with a paper being the smartest of the group and realizing there is no way in hell any of us could remember 12 exercises without it written down. Since he came prepared, and already scoped out a half mile loop, looks like he is in charge. Ricky Bobby pulls up right before time to launch. Looks like it will be just us four. Quick warm up lap and exercises and then we get after it under the direction of Chicken Man.
7 minutes into the workout here comes Deadwood. 5 it is.
I wont bore you with the workout. Honestly it was tough and got me sweating hard, but I can sweat by myself. Call me one of the rare ones that enjoys F3 the most for the second and third F.
The reason I felt moved to write this BB wasn’t for the first F, (though I did want to be counted) it was due to Chicken Little opening up in COT about his absence the last 3 weeks. While its not my story to share, I do want to share what I walked away this morning thinking. Don lost his best friend recently at the hands of Alcohol. A HIM in the truest definition. FBI, counter terrorism, sounded like a real bad ass. But an on the job injury derailed him. In today’s climate of opioid addiction, he decided to skip the pills for pain and found refuge in a bottle. And thus started the tail spin. He hid the pain, the drinking, the feelings away from friends and family. The dreaded sad clown crept up on him. The thing that scared me most about the story this morning was how well his life was going, and then boom; its off the rails.
Don went above and beyond for his best friend. Again, its not my story to share, but as I heard what Don has been doing these last three weeks I couldn’t help but to think what a great man he is. His friend was lucky to have him. I pray I never need another man to look out for me in the way Don did with his friend, but if I do – I hope they react the way Don did. You’re a really good dude Chicken.
We’ve talked a lot in Q Source the past few weeks about getting right. Getting your boat heading in the right direction. Getting your guard rails built. Shield locking with other men. You never know what is coming for you; what could derail you and send you into a tail spin. A job loss, car wreck, unexpected health issue, you name it. Will you be ready? Do you have a support system in place to weather the storm, will you open up to those around you that you need help, or will it be your knock out blow?
What I truly love about F3 isn’t the workouts. Its the second and third F that act as the guard rails. The guys around me that keep me straight on life’s path.
Keep hunkering down out there boys. We will get through this virus. Until then, keep your heads down and keep plowing forward.
Waffle Iron II Lawson
7 Men practiced a social distancing workout this morning.
typical warmup – ssh/potato pickers/merkins/squats
Thang
Waffle Iron – 3 rounds of the exercise set in ascending reps for each round (10,15,20)
- 10 Burpees
- 10 Broad Jumps
- 10 Merkins
- 10 Bobby Hurleys
- 10 Speed Skaters
- 10 curb dips
- 10 Decline Merkins
- 10 Donkey Kicks
- 10 SSH
- 10 Plank Jacks
- 10 Jump Squats
- 10 Mtn Climbers
run .6 loop
Repeat with 15 reps and 20 reps
poop called – folks left
Safe Distance Lawson Club
With the F3 sanctioned sites closed down a few brave souls decided to workout of in a reasonably safe proximity join together for a workout. The plan was simple, meet up at 6 AM noon at the Lawson Mill House. Everyone keep your distance, follow the SDLC as illustrated below:
Not a lot to tell beyond this, the ground was wet so Smithers begged to get on it so the running would be awkward we did the following exercises in between precisely measured 1/4 mile sections so as to keep to boot camp workout rules sections of running:
- Lunge walks
- Merkins
- Dry Docks
- Squats
- Bobby Hurleys
How many you ask? Well this is unsanctioned territory so we don’t do DCCS and we don’t do COUNTIN’. It was do them until I ran away from the group.
During our last stretch, 3 of the 4 of us completely broke the rules. Went racing into an old man’s home to save his life change his smoke detector battery because the lady next door was afraid he was a gonner getting annoyed by the sound. They probably subjected this poor shut in to community spread and Then we were on our way.
Once again this is Marshall Law territory, no high fives, foot taps, prayers, or passing glances as we finished. Amazon yard sticks are on order for proper distance measurements next time
Tales From the Crest
A few guys from the Crest decided to meet up for an unofficial workout at the Briarcrest Clubhouse today.
Due to rain this morning an audible was made for an unofficial meet up at 1pm after lunch.
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Mosey from the clubhouse to the intersection of Laurel Hill and Radcliffe to begin a preview .45ish loop of the upcoming course. Ran the Laurel Hill/Brynmar/Avalon/Radcliffe loop explaining the four corners of 8 exercises:
Warm Up:
- SSH x 10 IC
- Imperial Walkers x 10 IC
- Calf Stretch
The Thang:
First Loop
- Corner 1: 10 Burpees
- Corner 2: 10 Wide Arm Merkins
- Corner 3: 10 Knee Slaps
- Corner 4: 10 Big Boys Situps
Second Loop
- Corner 1: 10 Mike Tysons
- Corner 2: 20 Single leg Speed Skaters
- Corner 3: 20 Pistol LBCs (10 each leg)
- Corner 4: 20 Low Slow Squats
Two Loops equals 1 round, goal was 4 rounds.
MOLESKIN:
This one was a burner. Not sure if it was the humidity, the daylight which made it seem awkward, the neighbors driving by with quizzical looks, Zinfandel spying on us from his bubble, or Brutus filming us from his front sidewalk.
Some got in all 4 rounds and for those that didn’t came close. With a longer loop that included a decent sized uphill portion made this course a tough one. Everyone got in between 3.75 and 4.5 miles, well done!
The PAX numbers were purposely small (5) and everyone did a great job of staying 10+ feet apart and using different parts of the street and corners of the intersections.
It was great to see everyone from afar and know that I would not have pushed myself nearly as hard if the other 4 guys weren’t out there so thanks.
Also, being in the house all day gets pretty batty so this was a much needed break and detour.
Good to see Minute Man out there this morning. Hopefully we will see more of you see the workouts are temporally and unofficially in walking distance.
ANNOUNCEMENTS:
- Social distancing is here fellas. Keep your distance, make good choices.
- Look for the daily weinke to be posted on GroupMe
Socially Distant
Most of the Area 51/SOB pax apparently took Governor Cooper’s advice and decided to keep their distance from Olympus on Saturday morning. Their loss. High Tide, Retread, and YHC posted at Elizabeth Lane for the usual workout.
Warm up: YHC ran a 10k for a warm up. Once the actual workout started, HT and I did 5 TGUs per side while Retread took the waiter carry option.
The Thang: Today’s prescribed workout was pretty brief, so we supplemented.
- 5 x 20 2H swings with a heavy bell with :30 rest (HT and I shared the 44kg bell, so got more rest than called for)
Head over to the jungle gym for:
- 5 pull-ups, 10 merkins
- 4 pull-ups, 10 merkins
- 3 pull-ups, 10 merkins
- 2 pull-ups, 10 merkins
- 1 pull-up, 10 merkins
Return to the parking lot for:
- 5 sets of 5 double cleans
- 2 x :30 of hard-style elbow plank
- 2 x :30 of hollow body hold
- 2 x :30 of glute bridge
Finito
COT – not really due to coronavirus fears.
Announcements:
- This backblast is late, so you are probably aware that formal F3 events (1st F, 2nd F, 3rd F) are cancelled until further notice. We will post the workout for each of the gear workouts, to be performed OYO.
Mumblechatter:
- It was good to have some dedicated pax out on Saturday to swing some bells. I’m not sure why today’s workout was relatively light (on exercises, not weight), but it was good to get some bodyweight work in. Clearly, I needed it because I was sore!