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If you aren’t into side straddle good, this was not the workout for you. I figured a light running workout was a good place to do a different sort of warmup. No mosey about 100 SSH in cadence mixed in with reps of other exercises. I can’t speak for everyone but I was real warm after that. And even though we didn’t mosey more that a half mile the whole morning, warmth didn’t seem to be an issue. Want to know more? Here’s how it went down. Warm up:
The Thang:
Moleskin: That was all she wrote, and we ran out of time so we only got through 3 rounds of episode 2. As always, I really appreciate everyone going along with my dumb ideas. It has been a long time since I’d been out at Chiseled, so it was great to come out and Q there one more time. Still 1 more stop on my farewell Q tour. Saturday at Commitment….see you there! Announcements:
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105th rendition of Floater – Crossy Roads Remix
19 Pax gathered by the water tower in downtown Waxhaw today for the Floater. 5:28 and DICCS covered being covered by Carbload and clock strikes 5:30 before getting to the S for Safety and we are off and running. Head towards Providence and safely and uniformly cross (crossy roads round 1) to sidewalk and beeline towards Lawson. Once YHC reaches Lawson circle back for the 6 and modify to meet all at the bank by Family Dollar.
Circle up waiting for the 6 completing SSH until all are in. (Big 10 miss you buddy and please come back out soon)
Within circle assume plank position and complete multiple exercises including:
- Plank Jacks
- Parker Peters
- Mt Climbers
- Stump Jumps
- Twig Jumps
- Merkins
Along with various other exercises as all grunted/belly ached and had to endure different pitchs of cadence counting.
Once complete head over to front of Family Dollar for “Shopping for Pain” which includes incrementally increasing exercise count at each store front in plaza (14 stores in total). Once complete sprint back to start
- Round 1: Gas pumps
- Round 2: Aussie Burpees (Good Day Mate!)
- Round 3: SSH (Again Big 10 sorry you missed it)
- Round 4: Broad Jumps
Upon completion it was Crossy Roads level 3 to get back to COT. With +4:00 mins on the clock go around for Name-O-Rama and name the FNG (WooHoooWooHoo, Paddles, Flat Line) No Quit.
Announcements: (If Frack was in attendance would have completed 300+ LBC’s)
- Folding Party tonight at Christ Closet House
- 3rd F Opportunities
- Sunday mornings @ Five Stones
- Monday evenings @ Brooklyn Pizza
- 3 AO’s on tap for tomorrow – Swarm, Impromptu, Diesel
- Wedding Singer send off Saturday @ Queens South
- Deep Dish – heal up brother!
Just past Rizzo’s Spaghetti House
Zooming into SC you’ll see why cities need zoning. Once you get into SC, the street is crowded with a mishmash of gas stations, car washes, liquor stores, mini-golf and a suspect spaghetti house that is definitely not a front for some confederate mafia. :/
I didn’t celebrate much of the grand campus, but we kept it lively for 45.
Standard warm-up – SSH, ‘mericans, plank jacks and mountain climbers
Playground BLIMP. Divide into 6 groups. 1 running group goes around the playground. The other groups complete Burpees, Lunges, Imperial Walkers, Plank jacks. As the runner(s) finish everyone moves up a slot. Continue until everyone one goes through the full set.
Starfish
R1 – Maktar N’Dye, No Surrenders, jump squats, ‘mericans 20 each with 20 heels to Heaven in the middle
R2 – Left leg burpee, Right leg burpees, incline burpees and decline burpees 10 each with 20 American hammers in the middle
Last thing
10 (IC) hip slappers, 10 (IC) mountain climbers and 10 plank jacks (IC) x 5
Coleslaw
Fun group today.
I got an Instant pot for Christmas. Send me any good recipes.
4 Runners and 3 Brother Ruckers
Total of 7 men 4 for some running and 3 who moved a little slower but still ground it out.
Just a few Side Straddle Hops
Popeye forgot
So I know Popeye did a lot of SSH
He had us get lifting rocks and made us run with them
He forgot the BB so now I need to write it so people get counted 🙂
Chilly
It was chilly start this morning. 20 men not afraid of a little wind and chill decided to come out. There was also 1 Tuck out there running all around Ballantyne Corp.
Gave a quick disclaimer and reminded everyone to warm up properly since it was chilly. We took the usual route to Rushmore then a right to the bull ring where we did our fancy warm ups that Fast Twitch does not believe in.
Instructions were given to run at your 10k pace. All vets here today so I am confident everyone can on memory tell me their 10k pace right?
We were running intervals with the time going up two minutes each time. The rest was half of the interval time. We started at a 2 minute interval followed by one minute rest returning to pick up the six. We got 4, 6, 8, and 10 minute intervals in before heading back to the AO. Everyone got in right on time which I consider a great accomplishment.
Despite the cold we warmed up quickly and some may have even broken a sweat.
Spoiler alert we are doing the same thing next week but on a harder course so get ready for that.
Thanks again for Citgo and Thin Mint taking the Q in marathon taper absence. Appreciate it.
Sorry if I forgot anyone in the pax count.
Go Dawgs
College visit to Univ of Georgia in Athens – looked up F3 ATL and saw that they had started one in Athens – Cool.
Head to Intramural fields – Flag out. 3 Brothers – Stroke Seat (a rower), Wham-O (plays frisbee) and Frenchie. Can you believe 3 college dudes would get up at 5am during the week. Stroke Seat did an internship in Greenville and one of his co-workers took him out and he got hooked on F3. He came back to Athens and decided to start it up; I believe Frenchi and Wham-o’s dad’s are F3 out of Atlanta.
Disclaimer – well done, warm up (some windmills aka Abe Bagoda’s, SSH, LSW). Did some partner work 50 Burpees, 100 Bonnie Blairs, 150 Squats – run across field.
Ran around the exterior for various pushup clock and graduated step ups. Hit the parking deck for some ab and stair work
I introduced them to Jack Webb (standard – merkin and air press) and the Bobby Hurley – CAN YOU BELIEVE a FEW of THESE GUYS DID NOT KNOW WHO HE WAS!!!!!
Anyhow these guys are juniors – 2 are finance majors – so good chance they could end up in Charlotte after graduation.
COT – out
Warmed up early & often!
Fun group of 8 War Horses out this morning, most dawning old cotton hoodies that are no longer socially acceptable to wear outside of F3 workouts when temps are in the 20s (27 today…felt balmy compared to Tuesday’s 27 but with wind chill). Pre-workout discussion about “VSCO Girl” – yes sorta “Granola”, but with $120 sandals and $50 water bottles…like “upscale crunchy granola”. My gaudy old Packers sweatshirt tends to egg on the statement: “you’re from Wisconsin, so you like this weather.” I wouldn’t say “like”, but I’d say it’s not a bother. To be clear, Wisconsinites don’t tend to “like” cold – they just know how to dress for it because it because it’s cold so much of the year. Then again, Heartbreaker has worn shorts the past 2 mornings!
At 5:31 we launched, realizing it would only be the 8 of us. (Nobody “coming in hot”, and nobody still hiding in their heated cars.)
Disclaimer given as we got Moseying – not a pro, suggestions, modify, watch safety, can’t sue
The Thang:
Skipped warm-up circle and went strait up to Elm to get moving, and get warm. Seemed to work. Each short lamp post along the sidewalk (around 20?) do 3 Merkins & 3 Jump Squats (watch form!…head up on Merkins). Most seemed sufficiently warm already.
Crossed to other corner of Elm & BallComm-
- 10 Romanian Dead Lifts (no weight…yet),
- 10 Peter Parker,
- 10 Parker Peter.
Mosey down to rocks at St Matt’s, grab lifting rock, bring to parking lot.
- 10 Romanian Dead Lifts (with rocks!), and then
- 10 Yugoslavian Gonad Stretcher…YA! (distant cousin of several other exercises from Bulgaria, Transylvania, etc but this one with rock). Leave rock, for now.
Around St Matts – stop at each speed bump. Keep switching off every other speed bump… (meet back at rocks)
- 8 Diamond Merkins & 8 Monkey Humps
- 8 Wide Merkins & 8 Flutters
Rocks…went around the horn, each Pax calling one.
- Curls, Rows, Triple Lindy, Tri’s, Curls (again), Squats, Shoulder, etc
Mosey toward Harris Teeter, brief stop for
- Superman (x10),
- Plank Jacks (x10),
- 6-inch plank jacks (x10),
- That awesome Yoga stretch (that needs a name) that gets hammys and then hips (learned when Big Tuna Q’d a few months ago, and have do it every since).
All you’ve got back to base for brief Mary. (Heartbreaker called like 300 Rosalita’s, and then Loogie called Heals to Heaven).
Moleskin:
- Wednesday’s are not a usual workout day for YHC. I have an agreement with my M on number of days to be home in the AM, and when I’ll be gone. Important to have those candid & healthy discussions from time to time, so see how we are doing as it relates to the home & family.
- Great to see both Danica & Graffiti out there, both Kotter’s that “blame” Big Tuna for EH-ing them awhile back (all are colleagues). Awesome job, and keep coming back out!
- Strawberry & Heartbreaker are clearing on it in the new year. Great push by both. And great work by Heartbreaker who is still clean on his “Dry-uary” commitment.
- Loogie turned 49 yesterday and celebrates by posting in the Gloom. Even with one arm, he keeps pumping along. At one point I’m sure he was spinning a rock on his finger like a Harlem Globetrotter.
- Patent Pending always has comic relief, and keeps posting and pushing. Always great to have him in the mix!
- Teddy showed up cold, but warmed up very quickly, going hard as always. Great workout, and also to catch up personally.
- Shout out to Doc McStuffins, who will have surgery in a week. In his honor called out Plank Jacks & 6-inch Plank Jacks (which I dread when he Qs).
- Yugoslavian Gonad Stretchers were really on the Weinke!
- Takeout by YHC. Graffiti sprinted out mid-prayer, only to let us know later that his PB&J toast he ate before the workout was about to be “exercised” – that would have been a colorful way to end COT.
- Thanks ToolBag for the invite to Q – great group, and always an honor.
Announcements:
- 3rd F: Tonight “The Question” at Middle James Brewery. While “the question” is still in question, it’s always engaging.
- 3rd F: ChurchOnTheStreet (COTS) has had good participation, but can always use more (Strawberry)
17 for 26
26 degrees with a “real feel” of 16 degrees this morning. Cold and windy so not sure how the numbers would be.
17 men decided to fight the urge to say in bed. Only 1 confirmed farsacker (Banjo) that I know of.
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Mosey around the high school parking lot to the back of the high school.
- Side Straddle Hop x 20 IC
- Merkins x 10 IC
- Imperial Walkers x 20 IC
- Calf Stretch
Short mosey to the speed bump on the road that wraps around the side of the high school for some Paula Abdul
- 2 lights up for Inchworm Shredders x 5 (inchworm out, merkin shredder, inchworm back in, burpee jump)
- 1 light back for Mountain Climbers x 10 (2 is 1)
- Continue all the way down the road around the globe
Mosey to the start of the road in front of the middle school
- Alternate between every light pole on either side of the road:
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- Squats x 10
- Walking Lunge x 10 (single count)
Mosey to the front benches in front of the middle school
- Derkins x 10
- Step Ups x 20
- Dips x 30
- Hot lap around the entire front middle school lot
- Rinse and repeat for a total of two laps
Mosey to the back parking lot of the high school where six plates are wating
- Break into six groups of three
- P1 stays at the bottom of lot and does Burpees
- P2 runs to the top of the lot for Big Boy Situps
- P3 pushes the plate on the ground for a Hairburner half way up the lot to the cross walk and then runs the rest of the way to switch with P2
- P2 runs down to the cross walk to the plate for a hairburner back down to switch with P1
- P2 starts doing burpees while P1 does a hairburner to the crosswalk and then runs to switch with P3
- Continue until everyone has does 3 rounds of hairburners up and down
Mosey with the weight plates back to start
- Quick round of Heels to Heaven led by Zinfandel
Done!
MOLESKIN:
Chilly morning today. As cold as it seems today it could always be colder and there are other groups of guys working out in colder temps. My brother in F3 KC said it was 8 degrees yesterday morning with a “real feel” of 0. So, the goal today was to keep moving and delay my frozen fingers and toes for as long as possible. Inchworm Shredders are my new combo exercise I keep messing with and I thank everyone for indulging.
It might be better to call exercises on the light poles only on the left side of the road going down past the middle school. Calling for both sides turned into multiple back to back lunges into squats. I will say the hairburners always suck but seemed really tough today after the road of squats and lunges on the legs.
Everyone pushed hard this morning, great job.
As Bottlecap said today, now is the time where some guys not at F3 may be losing their steam with their new year resolutions. It’s a great time to EH someone to come out. Stay focused on those around you that could benefit from joining us in the morning.
Thanks for taking us out Endo
Thank you for the opportunity to lead today.
ANNOUNCEMENTS:
- Going away party for Wedding Singer this Saturday at Queens South from 3:00pm – 5:00pm. M and 2.0 friendly. Heineken 0.0 will be stocked and ready.
- Christ Closet folding workout this Thursday, 7:30pm, at the house on the corner of New Town Rd. and Byrum Rd.