6 pax posted at Elizabeth Lane Elementary at 7am on a warm Saturday morning in January for the return of Olympus.
The Thang:
Finish up with the total tension Mary sequence (hard style elbow plank for :30 x 2, hollow body hold for :30 x 2, glute bridge for :30 x 2)
COT: Thanks to Chin Music for the takeout
Announcements:
| Week 2 | |
| Session | Exercise |
| 1 (Monday @ Swole) | Single leg RDLs: 10 x (1 lift per leg – light) |
| Waiter carries: 5 x (1 carry ea side @ 32kg) | |
| Double cleans: 5 x (5 cleans @ 24kg) | |
| Double front squats: 5 x (5 squats @ 24kg) | |
| 2 (Wednesday @ Meathead) | Single presses: 5 x (5 press ea side @ 24kg) |
| 1H swings: 24 x (10 swings OTM @ 28kg) | |
| Farmer’s walks: 4 x (90 sec @ “heavy”) | |
| 3 (Saturday @ Olympus) | Single leg RDLs: 3 x (5 lifts per leg – light) |
| Waiter carries: 5 x (1 carry ea side @ 32kg) | |
| Double cleans: 5 x (5 cleans @ 24kg) | |
| Double front squats: 5 x (5 squats @ 24kg) |
Moleskine:
The “Udder Commit” is becoming synonymous with well intended absence, and RockZero was not in any way impervious to the nippled one’s lack of consistency. The story told to me was Geraldo saying “remember you have Q this weekend” and Udder saying “awwww crap…” Thankfully, after driving Mr. Daisey for years, YHC is well acclimated to these shenanigans and thusly able to adapt on the fly. Truth be told, YHC wanted a January Q slot anyways so this was quite serendipitous, but don’t tell Udder, it will ruin the joke. To make the long story longer, despite my numerous injuries, I fell on the sword of volunteerism and accepted the mantle of Grand Poobah for the greatest AO in all of southland.
7 Strong PAX gathered thusly under the lightening sky to see about gaining some strength and giving hell to a porpoise. Following a creative yet nonetheless Mermaid approved disclaimer, the weinke proceeded to unwind….
THE THANG:
Mosey down from the cars, around the corner, back up the drag strip and then around into the first parking lot for…
COP –
IW X20 IC
Low Slow Squat X20 IC
Low Slow Merkin X20 IC
Mosey to the grassy knoll courtyard for a series of exercises in various orders but summarily described as a combination of peoples leg lifts, merkins, bear crawls, lunge walks, reverse lunge walks and a hole helluva lot of plank. This took approximately 20 minutes. The PAX particularly hated “legs up the wall” crunches and the plank exercise YHC fondly refers to “knee boxes.”
Mosey across the lot towards the hotbox to retrieve 2 previously stashed 60 lbs. sandbags (insert mumble chatter regarding surprise that Flipper brought coupons) for various pulls, lifts, and throws interspersed with more planking and air chair.
Mosey to hotbox wall for peoples chair and 40 lbs. slam balls for “pass the heavy object” including overhead presses and slams. Work in some balls to the walls and call me in the morning.
Mosey into the hotbox for Little Hazes, shoulder taps and some elevator merkins.
Pick up the coupons and share the pain as we moseyed back to the cars. Circle up for some ‘Merican Hammers and done!
YE OLDE MOLESKIN:
YHC is always grateful for an opportunity to lead the PAX of A51, especially at this venue. This week I am doubly grateful for the patience and understanding these 6 men had for my low mileage bootcamp absurdly focused on core and lower body. Seems with a bumb leg and a bumb shoulder, YHC forgot how to Q anything else?
Hopper took the disclaimer to heart and modified aggressively, as did YHCs favorite Chicagoan. That being said, somebody needs to show his jumpiness proper air squat form, pretty sure it doesn’t involve a 90 degree bend from the waist…
Donkey Kong showed up with very strong verbal fitness, spouting nearly belligerent mumble chatter any time he could get his breath under control. Also, he continues to posses the most uncannily fluid bearcrawl YHC has ever seen (sorry Dear Abby.)
Geraldo and Ductwork did as they always do, strong silent types no longer need apply as the job is amply filled. Geraldo even completed his “peoples burpees” with nary a complaint.
OT, where to start, the man is a rock of sarcastic wit. Also, he has a sore hamstring. Just ask him. He’ll tell you. At least 20 times a workout. Seriously…
At the end of all of this silliness, I do want to share something a bit more serious. This time of year is a struggle for all of us (well the human PAX anyways). The weather is crappy, the temperatures are often on the down right cold side, the days are unreasonably short. So many excuses to stay in the fartsack. So many socially acceptable reasons not to post. As I shared with the PAX during COT, don’t let the excuses win. Find a PAX to hold you accountable. Make a commitment, and keep it. If you’re one of those inhuman PAX who works out consistently even within the arctic circle, be an accountability partner and offer your shield lock to those who are less consistent. And when somebody Udder Commits to you, be tolerant and understanding, but roast him mercilessly in your back blast so he knows he is on notice, and then invite him to commit again, and again, and again.
Men, I love what F3 means to me, and what it means to each of you. I see the power in my life each and every day, and its because of the support and friendship of the PAX who make this amazing family what it is. I love you guys, and I am not afraid to say it.
Flipper Out
3 pax showed up for a legal thriller in the gloom. Posse and I took a quick warm-up lap shortly before the workout, and Posse declared with certainty of a prophecy, “more will come.” Sure enough, Frack pulled in about 15 seconds later. DICCS was given, and we’re off.
I believe Posse and I learned quite a bit about Frack this morning, from his unique method of “sweating”, to a shocking absence of pop culture knowledge including Star Wars, Star Trek, Marvel, Twilight Zone, and maybe Rocky (don’t believe Posse got a direct answer on that one). Still everyone pushed it, though I’m quite happy to say I did not get Frack to “sweat.”
Some Days, it is ok to have the shortest backblast.
The Thang
COT
Everyone did a great job today. Welcome, Jeff Feldstein- Ponzi from New Jersey to the PAX. Short Coffeteria, then to sort clothes at 8:00 for Christ Closet and Union United Methodist.
Any-Q less than the best is a felony.
Love it or modify it
You better gain way
You better hit bull’s eye
The results don’t play
If there was a site
Yo, I’ll Q it
Check out the Thang while the Pax revolve it
Episode 3 of F3 Waxhaw’s monthly rotating site Gladiator kicked off today. The weather looked dicey earlier in the week but a quick call to Brad Panovich ensured 60 degrees and no rain – you’re welcome.
15 men decided to post today. Some to try and push their limits, some to complete an octuple (or some boondoggled name), some to try something different. Either way, everyone showed up to work.
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Mosey out of the parking lot past the death chain up the bus road to the side of the high school.
Warm-up:
The Thang:
Mosey back down to the corner of the high school lot where 17 cinderblocks were waiting (good thing we had extra)
Short mosey to the small lot behind the high school where 8 kettlebells and 6 weighted plates (4-45lb and 2-35lb) were waiting
At this point it’s 7:29am so quick mosey back to the start.
Done!
MOLESKIN:
As I was loading 17 cinderblocks from Chiseled in my car last night my 2.0 Speed Bump asks if I really needed all the blocks because every time I fill my car up with blocks we never come close to needing all of them. I then had to explain it’s better to over prepare then to be unprepared. Good thing because 15 Pax showed up and after Deadwood couldn’t keep his s*#! together and busted one up we only had one extra.
The hairburner kettlebell exercise got me! It was my first time trying that and it was a little bit of a mess at first but I have reworked it for another time so it will run smoother. Either way it’s still a great workout to push a 45lb plate 30 yards uphill and then sprint another 30 yards uphill. My legs feel dead and next time will be even better!
I thought I heard some grumblings about form during various cinderblock exercises but not sure.
I feel like I haven’t really seen Wolverine at too many workouts over the past month and then he comes out the past week and just starts smoking people. Were you in Mexico completing a round of HGH or something? If so, share the weath.
The thought was adding a cinderblock overhead press with a jump over a cinderblock would slow Goodfella down, that’s a fat NOPE.
Note to fellow Pax before any Q. If Damascus posts please include a calf stretch but make sure to let him know beforehand. If it’s not called after the first warm up exercise he will completely lose his mind.
3.85 miles were logged today which is my lowest mileage hour workout I’ve ever led. Every workout I’ve led always seems to average at least 1 mile per 15 minutes. Hopefully that meant we were doing more heavy lifting, heavy squatting, and heavy pushing.
Regarding the backblast title, I heard that song on XM the other day and that line stuck in my head and I agree. It is a “felony” (or at least a d$#m shame) to give anything less than your best at what we do (faith, family, work) and in this context at any workout. I personally don’t wake up at 4:30am most mornings to give 50%. That would be a waste of my time that God is giving me on this Earth, a waste of the sleep I’m sacrificing, and a waste of my time in general. The same things goes for Qing. We live in an area with great involvement and great Q’s from dozens of Pax. I think the Waxhaw standard is the well-planned Q who puts it all out there and that line reminded me of that. It also reminds me of the dozens of Pax who continually show up and push themselves and others. Let’s keep deciding to push through those physical and mental barriers in 2020 as we continually work on becoming better versions of ourselves. It’s a never-ending process.
Hopefully today was a good push and something a little different for everyone. Stay tuned for next month’s edition about a week out.
Thank you for the opportunity to lead today.
YHC was feeling a little nostalgic on Wednesday evening when YHC was thinking about my Saturday morning plans. Outland has been a major part of my Saturdays since Hairband head-locked me about five years ago. Numbers have been poor over the last couple of years with people moving in and out, surprise stork visits, Saturday car shows, etc. Therefore, a motion had been made to shut Outland down – at least for a season. So, in-between sobs YHC typed, “If Smokey were to Q Outland this Saturday, who would be there?” YHC had no idea the response that little statement would yield as YHC wrote my Wienke…..
YHC showed up to make a few plants for some secret exercises and with fifteen minutes to go until launch there were already 15 guys. 27 total stumbled into the circle with joyful rumblings of how people come out of the woodwork for funerals. The mumble chatter began before the workout…
The Thang
A weak and tearful disclaimer was given and we went to run a couple of Hairband miles. Upon return:
20 x SSH
20 x IW
20 x Windmills
20 x Good morning Nashvilles
Which led to what YHC likes to call the road to Damascus (because Damascus taught it to me)…
12 x Burpees
Crawl 1 parking space
11 x Burpees
Crawl 1 parking space
10 x Burpees
Crawl 1 parking space….
… all the way down to 1 Burpee. 78 Burps in total.
Always a crowd favorite. Always shuts up the mumble chatter. Even Glass Joe. YHC must say, YHC likes that – a lot!
A brother does have to throw a dog a bone… we moseyed to the wall were Glass Joe was able to lead his famous ear flappers. To my amazement, GJ turned it into a three-count exercise where he actually displayed good extended form. Who knew?
Next, mosey to the busses for one quick Mary exercise. YHC has only heard the lore of this exercise, but after hearing about it from Shepherd for all of these years YHC called the Cosmic Mind Blower. Basically, you just lay there for 10 seconds. It was a PAX favorite.
The PAX weaved some cheese with some Mary at the end and off we headed to the Elementary School. And what did we find there? A fully loaded board.
One could not imagine the glee from the PAX. Even though the board had 12 exercises, for time sake we only did five. It went like this:
10 Merkins
1 lap
10 Merkins
10 Heels to Heaven
1 lap
10 Merkins
10 Heals to Heaven
10 Lunges (5 each leg)
1 lap
10 Merkins
10 Heals to Heaven
10 Lunges (5 each leg)
10 LBCs
1 lap
10 Merkins
10 Heals to Heaven
10 Lunges (5 each leg)
10 LBC’s
10 Carolina Dry Docks (aka, Glass Joe push ups)
1 lap
10 Merkins
10 Heals to Heaven
10 Lunges (5 each leg)
10 LBC’s
10 Carolina Dry Docks (aka, Glass Joe push ups)
From the Elementary School parking lot we headed over to the new football field and found a hole in the fence and lined up abreast on the goal line. YHC was recreating a HorseHead activity from old. There was a football planted there. Basically, someone volunteered to punt. We sprinted to where the ball stopped, completed 10 merkins and sprinted back to the goal line. Repeato 3x. Harambe has a leg like a mule. Who knew?
The long trek back to launch took us to the picnic tables where Roxanne played. Every time we heard her beloved name we did a burpee. 34 in total. The PAX love music so much that we rolled straight into finding some rail and Sally came across the speaker. No explanation needed.
That’s a wrap.
Moleskin
Love this AO. Love these guys. YHC will miss it. HairBand gave an appropriate eulogy with hints of a resurrection in the spring. I like resurrection – a lot!
PS. Welcome FNGs Beatle Juice and Baby Yoda!
Several pax pulled in at the bell. A few gave YHC a hard time about a “rusty” disclaimer. Fair enough. 1st Q in 3 months. Glad to be standing in the middle ready to lead these fine men. Off we went.
Mosey through campus, North on 51 to WF parking lot. Circle up.
COP
IW x 15 IC
MC x 15 IC
Merkin x 10 IC
Low Slow Squat x 10 IC
Peter Parker x 10 IC
5 Burpees OYO
Mosey South on 51 and back through campus to the parking deck, AKA, Tartarus. Gather at the entrance on Level 1. Al Gore while waiting and instructions given.
Ramp Set
Run up a level via short ramps. 10 Heels to Heaven/15 Merkin/10 Jump Squats. 1st 3 add 5 Heels to Heaven (Restrictor Plate). Continue to top. 3 exercise stops. Mary at top to regroup: 25 Flutter IC.
Descend Stairwell 1 to ground. Plank-o-rama.
Stair Set
AYG up Stairwell 1 to Level 4. 5 Burpees/20 LBC. Run over to Stairwell 2 and descend to ground level. 5 Burpees/20 LBC. Repeat Stair Set x 2. Increase Burpees by 5 each rep. 60 Burpees total.
Plank-o-rama
Complete one more rep of Ramp Set from above. People’s Chair for a minute or so. Mosey to Stairwell 2 and descend to ground level. Continue mosey to launch lot.
Merkin Mary
High Flutter x 20 IC. Hold 6 inches. Right Leg High. 10 Count. Swap for left with 10 count. Hold legs at Dolly. 10 count. Merkin x 10 IC.
COT
Moleskine
The website was down this morning. Wingman, wizard of all tech, fixed it, of course. Thanks WM, appreciate you.
YHC posted one time in December. My family had a lot going on with my father-in-law’s passing. Felt great to be back out with my F3 brothers at Centurion. 1st Q in 3 months. Had a few on the books, but was sick 3 separate times this fall and had a family scheduling problem with a swim meet. Not the best 4th quarter. Getting back out in the gloom has been great this week.
Kotters to Uncle Phil, a neighbor of YHC. Good to see him back out. Bout Time ran in and back. #stud. Good to meet Graffiti and Danica. Well done today, men. Hope to see you again soon. Point Break hit up the Mud Gear store for a neon reflective F3 shirt. He’s all in. Hops was complaining about the ascending Burpees to no one’s suprise. YHC’s internal voice was also complaining after the call was made. Margo brought the Shovel Flag. Snuka did a 10-count correctly, and smoked the workout. Brilleaux hit the workout in his working man way. Lorax was out front mostly with several on his heels. As always, good work Pro. Clover was not wearing any Notre Dame regalia, perhaps the first time at an F3 post?
This week, getting back into it, has hurt. To be expected and embraced. Very thankful to be back out with you men. Definitely missed it. Was recording Name-o-Rama and got to myself. Got my hospital name correct, F3 name correct, but was off on my age by two years. I am 43, rather than the 41 I belted out. That’s what happens when you smoke yourself and are “rusty.”
Take some time in the new year to reach out to a man, or men, who have fallen out of F3. Invite them back out. Offer to pick them up. If they don’t want to post, invite them for a coffee, lunch, or a beer. Connect.
T-claps to Lorax for a successful post-Christmas Marathon Key fishing trip and, more importantly, for the meaningful takeout prayer.
No announcements today. Have a great weekend, men.