10 PAX made their way to #F3Skunkworks for some KB work and a bit of running.
The Thang:
The PAX was properly disclaimed and got right down to it.
COP:
Catch Me If You Can
Partner up, like sized bell, Partner 1 farmer carries both bells while Partner 2 performs 10 merkins and chases Partner 1, then flapjack. Continuing around the church.
Hill Suicides
Staying with your partner , Partner 1 runs to the first median and back; second median and back, to the road and back, while Partner 2 performs called exercise, then flapjack.
Dora 1, 1, 1?
Partner 1 sprints across the the parking lot light while Partner 2 performs called exercise, flap jack.
Mary:
Return to the launch point with a few minutes left for some Mary.
Moleskinny:
Announcements:
23 Men came out this morning for some high mileage and way too many burpees. I let Smithers(who is down like 30 freakin pounds btw) know that we would be heading off campus and to bring some headlamps. I really enjoy the neighborhood next to Watchtower. It has nice wide roads, gradual hills, good lighting and well designed for our purposes. My partner in crime Zin Man was coming off a 4 day party in South Beach so we were kind of touch and go on the ride there with his stomach rumblings.
That Thang:
Warm up lap and circle up in front of the school.
SSHx15, LSS x10, Merkins x15, stretch the hammy’s and calves for Bobby, Wide arm Merkins, 6 inches Plank Jacks and the blood is flowing.
Let’s Mosey to the Neighborhood, stop for 5 Burpees on the way to let everyone catch up.
First Exercise: 1 Dry Dock on one side, 10 on the other side with 5 Burpees in between and top of the hill. Next round 9 and 2 and Dry Dock count, the idea is to continue to 10-1 reps have been completed in opposite ends of where we started. Transporter put this exercise on us at Swarm a couple of months ago and it has stuck with me as being awful! However, we did Merkin Shredders at each end instead of Dry Docks. It was really Bad! We probably could have done 3 miles if we completed the rep scheme but it was time for some pull-ups. Let’s Mosey back to school by first partnering up with one partner going one way and the other goes the other way around the loop to meet back up at intersection on the way out for 10 hand slap Merkins.
Next Exercise: at the playground partner up for Cindy(5 pull-ups, 10 Merkins, 15 squats), one partner does this while the other runs a lap around the track. Each partner does 2 rounds of each.
Mosey to front of school to hit one burpee at every light pole on the way back to COT. Done!
Moleskin:
Everyone I thought pushed hard this morning. We had perfect weather that I’m sure will change by tomorrow with our lovely weather here in the Queen City. I believe everyone clocked in between 3.5-3.8 miles so great job to all. Great Job to FNG Man Touch! He really did cringe when we named him so job well done to whoever came up with the name! Big Congrats to 0-69, who’s down 29 pounds since he started posting. Awesome Man, keep coming.
Announcements:
Mark this Moment for Father Daughter Dance. March 6th at Ballantyne Hotel.
Gladiator this Saturday, Place yet to be determined.
Rooster marathon relay, Rock Hill sign up
I showed up to Cuthbertson at 5:10am and only saw Recalculating standing there. At first, I thought he might be having a senior moment and didn’t realize where he was, but after a quick check on his mental health it was determined that he was indeed participating at ignition today. I noticed him having second thoughts however when Ice 9, Wolverine, Hollywood, bottlecap and Dasher all rolled up next. He then remembered some wise words a one-eyed man once told him 48 hours earlier and decided to man up and hang with the big boys. Proud of you today Recalculating. You earned that bath!!
DICC’s given and we are off to the front of the high school.
Warm up
20 x SSH
15 imperial walkers
10 merkins
15 x Plank jacks
Calf stretches
20 dips
10 derkins
The Thang
Mosey over towards the football stadium and make a pit stop at the alcoves at the high school. In alcove #1 complete 10 mike Tyson’s. mosey over to alcove #2 for 20 donkey kicks. Rinse and repeat x3.
Mosey around back of school to trail leading to Lawson (the good side of Lawson). Stop for some mary along the way.
Once in Lawson. Mosey to Pawpaw Lane stopping at each streetlamp for 5 merkin shredders
Mosey to Great Road. Start at one end of the cul de sac and run to the other end (.5 miles away) stopping at every streetlight for 5 burpees. Total of 12 streetlights. The plan was to run back to complete the burpee mile but the chatter from a certain soft drink employee was so annoying that I called quits after .75 miles.
Mosey back to Paw Paw lane for some 7’s. 1 burpee at the bottom of the street and 6 merkins at the top of the street.
Head back to Cuthbertson for COT with 30 seconds to spare.
The Moleskin
It is always an honor to lead ignition with a great group of guys. Everyone always brings their A game and shows up strong. Good work today fellas.
Announcements.
Whatever Gerber put in his BB.
7 Pax and 1 pre-runner posted on a chilly Saturday AM for #Tipping Point in Monroe. Although Glass Joe was concerned that we would do yoga and awkward looking back stretches the whole time, we got in plenty of upper and lower body work. Even some running for an asthmatic Q.
7 AM start. 7:05 Bernanke, keeping BOA hours, decides to post. A 5 burpee penalty for him. PAX enjoyed his pain.
COP and DSCC-mostly given.
SSH X IC
LSS X IC
Potato pickers X IC
3-2-1 down Merkin X IC
Mtn climbers X IC
Arm circles large and small OYO
Michael Phelps OYO
Thang:
1) Mosey to Bridge – Pick a rock and partner up.
Repeato
2) Rocks in circle – My 2.0, Quidditch, q-jacked and ran this exercise. He did a great job! Circle up, complete called exercise, move left until done. Much mumble chatter concerning the differing size and weights of rocks. Bernanke’s rock almost crushed Glass Joe head alas he survived. Maybe next time Bernanke.
3) Lt. Dan – Lunge/Squat 1:2, 2:4,….. until 5:20. Opps need more time and length until we get to next station. So reverse Lt Dan 4:16, 3:12,…. It was a very popular choice on YHC’s part. 😉
4) People’s Chair – Balls to Wall. – Mosey to bathroom building for a little Peoples Chair and Balls to Wall. Smokey led the first count down for B2W. Apparently, Vols can’t count without having to pause, think, pause again… If only he were a ‘Bama grad like YHC. Subsequent rounds Smokey was forbidden to count down.
5) Mosley to shelter for 3 Dimes and 1 Nickel.
(Repeato)
6) Mosey to playground and partner up
7) Mary/360 Plank-Merkins
Done!
COT
Prayers requested Hairband’s daughter.
Moleskin
It is always fun to lead tipping point. A great AO with lots of exercise options. PAX worked hard and pressed themselves. Jud’s after is always a second F treat!
It was a warm and windy 66 degree morning at The Fishing Hole. 4 veteran PAX rolled out of the fartsack and here’s what we did:
*Disclaimer was disclaimed.
*Mosey up Little Ave. to the Panera Bread shopping center for COT:
*IW X 15
*Toy Soldier X 10
*LSS X 10
*Little arm circles each way x 20
*Grapevine
*Merkins X 15
*MC X 10
#1 – mosey to base of shopping center for:
*5 burpees and run up the stairs and around and down the stairs and back;
*10 burpees and repeat up and around and down;
*15 burpees and repeat up and around and down.
*people’s chair w/ air presses X 50
#2 – mosey to McMahan Dr. and stopped in middle of street for:
*10 merkins at center
*10 LBC’s at stop sign, then back to center for 10 merkins
*10 jump squats at end of parking lot, then back to center for 10 merkins
*10 heels to heaven at the Wells Fargo, then back to center for 10 merkins
*Repeato
#3 – Mosey the long way around campus and around football field and back to launch for Mary and then we called it.
Moleskin:
It’s always an honor to lead, especially at the Fishing Hole. This is one of my favorite AOs. Not only because it’s the closest one to my house, but it’s also the one that I could always go to when I was recovering from my leg surgery last year. It’s considered a “moderate” workout, but don’t let that fool you. That means lower mileage but higher intensity. With lower mileage, this AO offers plenty of opportunity to modify the called exercises which accommodates those of us who are coming back from injuries, recovering from races, etc. And it’s very FNG friendly. The numbers have been off for a while due to whatever (too many other competing workouts, too cold, too wet, too tired, blah, blah blah) so I was very appreciative when 3 veteran PAX rolled in at 5:27 am ready to put in some work. It’s a great AO with a lot to offer. Come pay us a visit sometime. We’ll make you feel welcomed.
Frehleys stayed busy providing helpful feedback for YHC during the workout. He was particularly thankful for the lengthy COT where we made sure he was all limbered up before getting too far into the workout. However, I don’t think he was so thankful when YHC called out so many burpees at the 1st workout station. I can’t repeat what he said here…
Chopper put in a solid effort as always and continues to amaze me. I hope I can get around the AO like he does when I’m 60. Much respect. We’re also thankful for his clean bill of health from his recent prostate cancer scare. God is good!
Cooter, Sr.’s new job is going well and we’re happy for that. He hasn’t been able to post much lately due to his new work schedule so it was good to have him back out in the gloom. And yes, that makes 2 Cooters at the same workout.
Great work today, men. Thank you for the opportunity to lead.
Announcements:
* Cooter, Sr. takes the Series 7 on Friday, 2/21. Prayers for him while he make final preparations this week.
*Chopper is running the Charlotte 10 miler. Prayers for a safe race.
*Frehleys’ mother-in-law is in the hospital with bronchial issues. Prayers for her healing.
*Prayers for YHC’s friend who’s having another reconstructive surgery stemming from her breast cancer. Cancer sucks.
Another Monday in 2020, so it was time to start week 7 in the kettlebell program.
The Thang:
Some pax did a little warm up OYO
Overhead presses 5 x (1-2-3 reps) each arm. You should be lifting HEAVY
Snatches 5 X (10 snatches each arm + 20 Sec of rest)
4 Rounds of Farmers carries for 90 seconds
COT
Announcements: None
Moleskine:
This was the first day we switched from doing swings to snatches. The last time we did swings at Swole, we did 30 minutes of 10 1 handed swings per minute. The snatches were a big step up in intensity. The weinke called for 20 seconds of rest between sets but I have no problem admitting I took more than that. I was smoked.
Due to the amount of time we’ve needed for swings recently, we haven’t been able to finish the farmers carries at the 45 minute workouts. With the snatches not taking as much time, everyone had enough time for all sets of farmers carries.
Wild Turkey has been a regular attendee at both Swole Mondays and Meathead Wednesdays. He has commented how he feels himself getting stronger. Great work!
YHC wasn’t as motivated to put a playlist together on Sunday night so we listened to Guns N Roses Pandora(GNR, Bon Jovi, Lynard Skynard, Ozzie, AC/DC). It also had commercials for TidePods which, resulted in an interesting discussion about Millenials.
See you at Meathead on Wednesday!
Day 48 of the Year and (9) men accepted a Presidential Merkin Miler, with backs up against the wall… we finished successfully as a team!
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Mosey up the hill to the end of the Target Parking Lot
Warm-up:
The Thang:
Mosey up the hill to the end of the Target Parking Lot
Consisted of (5) Merkins at the beginning and end of each parking Row
We continued throughout the entire target parking lot in a Centipede style motion
Mosey over to the Target front entrance wall
In-between each wall squat we added air presses (20X)
Mosey over to the front of Hickory Tavern
Split into Teams for a combo workout
Done!
MOLESKIN:
2nd Official Q in the books! I want to thank my fellow PAX for the continued encouragement and support! I was able to sample from some of my favorite workouts from the site while also leaning on the experience of Swimmers, Posse and Gerber to name a few. It was a wet, foggy day but we made the best of it. Asylum has much to offer without having to travel too far so I made the most of that when planning my Wienke. I feel with each attempt to step up and Q I continue to get better as a leader and as a fellow PAX. We are all in this together and I am excited for the no double Q in March coming up. If you have not Q’d yet please see me or any other of our fellow PAX for questions and tips. I have alos accepted to lead an upcoming Q Source and am excited about that as well! We go farther, TOGETHER!
ANNOUNCEMENTS:
Continue to check Group Me for upcoming F2 events
– George Washington
14 PAX heard the patriotic call of Presidents Past this morning. Everyone else decided that posting in fog and damp conditions is tougher than Washington crossing the Delaware River in December and stayed home.
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Mosey around the front of the middle school parking lot start
Super short mosey to the start of the path that leads to Rudy’s Palace
Grab some wall on the Palace
Mosey towards the side of the high school near the stairs for Bermuda Triangle
Mosey around the side of the high school to the picnic tables in the back
Mosey back to Rudy’s Palace
Quick mosey back to start
Done!
MOLESKIN:
Foggy morning today. Not sure if the fog or the moist ground kept people home today but you missed a great morning if you fart sacked. The campus was quiet, no traffic, and diesel fume free.
Shake, Mad Dog, and Chicken Little were looking strong out there today. Everyone else pushed, did the reps, and followed through today. And following through is what matters on a day like this. Excellent work men.
Cradle to Grave, I took everyone out and touched on something we discussed in church yesterday:
Ephesians 5:25 says, “Husbands love your wives…”. Husbands are to love their wives so much that she will never go looking anywhere else. This type of love is a choice for the man. Christ loved the church so much that He gave His life for it.
Men are called to care for the spiritual health of their wives. Unfortunately, too often the women are more concerned about the spiritual maturity of their husbands. Men demonstrate Christ in their leadership.
God wants to use you for the sake of the gospel. Your marriage matters! If you are struggling, get help! God can rebuild anything!
I challenged the pax do these things each day this week with their wives:
Thank you for the opportunity to lead today.
ANNOUNCEMENTS:
On the night of Valentine’s Day, the banter began about the Area 51 Cold War era of The Rock vs. Day Zero (the combined entity which is now Rock Zer0). Good vs. Bad. Capitalism vs. Communism. Hope vs. Suppression. Horsehead launched the grenade saying The Rock should just reclaim its name, now that Good, Capitalism and Hope have won out (fine, those are my words, not his). Sad, misdirected commentary followed from both Prohibition and Purple Haze as if the were journalists from The Daily Worker. Horsehead later commented that we were clearly crushing Valentine’s Day by re-opening old wounds and taking time to comment on Slack instead of being with our M’s. He had a point!
But Saturday was a new day! A fifteen year old (Skipper) was ready for his co and VQ and my daughter was turning 11 (hence the rep count on most everything we did). This was a day to move forward, not backward. Hence, that is just what we did as sixteen sleepy studs showed up for a Rock Zero soiree.
Warm-Up:
After a half-butt disclaimer, we jogged toward the basketball court areas of Calvary for:
Hopper Q:
The pax was told to run fellowship-style to the corner of Elm and 51. They did and we did 11 Monkey Humpers at the intersection, much to the disgust of the oncoming traffic. We jogged into Rea Woods and found two hills and partnered up. One partner runs up hill 1 and does 11 of something, while partner 2 runs up the other hills and does 11 of the same thing. Meet back and do 11 of something together. Flapjack the hill:
Skipper Q:
We ran back to the Calvary campus (thanks to Spackler we found a shortcut in the fence line), and went to the hotbox:
The above was completed for there rounds.
In honor of Valentine’s Day, Skipper called for tunnel of love. Spackler played supervisor.
Hopper Q:
Wall work and some sprints to one of the light posts and back.
Skipper Q:
North Face challenge. Three rotations up the hill and LBC’s in between each one.
Hopper and Skipper Q:
8 or so 50 yard dashes with Mary in between each one for working recovery.
Skipper finished us up back at the cars with a round of called angles on the protractor.
That’s a wrap!
Moleskin:
Observations by Skipper during his VQ:
There you have it!
Thanks Geraldo and Hoover for giving my 2.0 and I a chance to co-Q! That was awesome! Thanks to the pax for giving him encouragement while he was leading….he enjoyed being with y’all! Alf rightfully asked at one point when we were going to get some real leadership and have Skipper Q…..couldn’t agree more, man!
Happy 11th birthday to Rowan Smith! I love you.
Levi, thank you for a great take-out prayer!
Announcements:
Doc McStuffins is recovering well after heart surgery a couple of weeks ago. He is up and walking and making progress.
Keep Bugeater and his family in your prayers. His family had a fire at their home, but it was contained and everyone is OK. Remember to clean your dryer vents!
Hops on Q next week!
5 Pax joined me for a plethora of webs! I like Qing The Arsenal and love the campus at Indian Land, many options! 5:30 hit and we mosey and as we are running away a few pax pull up. My opening mile was quickly audibled to wait on the tardy Pax.
Warmup:
SSH x 10 IC
Merkins x 10 IC
MC x 10 IC
Lets Mosey! Mosey to the big parking lot near the high school for Captain Therkin w/4 merkins. The Indian Land guys need more ab work, Pax struggled to get through this. Let’s mosey!
Run towards high school and circle up for Lt. Dan. Shake N Bake knew how bad this was gonna suck but the other Pax didn’t until we hit 5/20…They quickly realized that their a&%## would be pretty sore in the days to come.
Mosey back to the big parking lot for Doc Web… 1 Dry Dock / 4 Bear Crawls stop at 10/40. The first time I experienced this exercise was with Doughboy at Watchtower and I couldn’t get through even half of it, now I can call the whole routine out and do it! Embrace the suck! (insert joke). mosey back for COT.
Great work guys and thanks to Happy Meal for reaching out and letting me Q.
Announcements:
NONE