Happy to be back with an official re-opening of Impromptu. With my running mate Akbar at the ready we worked on a plan to keep our groups below the 10 Pax limit. Plan was to keep two distinct workout areas; Middle School Campus and the High School Campus. We constructed a Wienke that was similar for each site, but also provided some personalization by each Q.
Warm-up
Mosey/SSH/LSS/Merking/6 -plank jacks/Abe Vigoda
The Thang
A Starfish 6 location and back event
Run to the 1st location and do prescribed exercises at 3 rep counts – 15,20, 25. Choice of: Donkey Kicks, Knee Slaps Merkin, Step UPs, Bobby Hurley’s, bear crawl, Derkins
Run back to start via an Indian Run and do 5 Burpees at Start
Rinse and Repeat at 5 other locations around the middle school campus
Started most series with the knee slap to get the heart rate going
Indian Run was a COVID challenge – the line could get pretty long and or wide
The small group setting seems to work out well and encourages everyone to do the work together
Observations:
Zin overslept for Swarm – so he was leading the efforts on runs
Chainsaw has been reborn – down a ton of weight after making some healthier eating choices and boy has his speed improved.
Shopdog new and improved = was a sprinter today – showing that he belongs in Swarm. He was always sneaky fast; but now with reduced weight he’s not sneaky – just fast
Cobbler was searching for Rudy’s Poop Palace at the DCCS and joined us after taking care of business
Gronk – the little guy – good and fast out of the gate. Maybe he thought we were playing cops and robbers and he was the robber trying not to be caught?
Tonya Tee – call me deaf or my hearing aid wasn’t working – dude got after it. hope he comes out more often.
Lots to think about these days.. but it’s the F3 Juice that’s been getting me through this valley of lost personal connection. Staying connected via Groupme, Slack, Zoom was a great bridge to the in person bonds that we create each time we converge and workout.
It’s just the start of the new normal – but in reality we never left and doing our work in “batches” versus the entire lot.
100 PAX Challenge – goal is to raise $10K in pretty quick time frame so we can have an impact in our local community. Reach out to me, Ray, Smithers and Dancing Bear (if he ever shows up to a workout)
-Premature in the house with a cash pledge yesterday – I’m washing the money now.
3 workouts tomorrow – commitment, homecoming and blackhawk
8 PAX at the official Diesel AO! It feels good to be back home. Nothing wrong with the Crests of Briar basketball courts, of course, but it just makes it feel more official to head to Five Stones. Of course, it’ll be even better once we start using all the gear from the box again, but we’ll take what we can get. Today was a coupon/dumbbell day tabata style. If you’re not familiar, tabata is a High Intensity Interval Training (HIIT) workout where you work hard for a set amount of time then rest for a short period, usually cycling through multiple different exercises. It fits Diesel perfectly as we have a variety of stationary exercises that allows you to transition quickly between one weight or another.
DiCCS given
Warmup:
| Exercise | Time | Rest |
| SSH | 0:30 | 0:10 |
| Imperial Walkers | 0:30 | 0:10 |
| Potato Pickers | 0:30 | 0:10 |
| Calf Stretch | 0:30 | 0:10 |
| Moroccan Night Clubs | 0:30 | 0:10 |
The Thang:
| Exercise | Time | Rest |
| Merkin | 0:30 | 0:10 |
| Big Boi Sit Ups | 0:30 | 0:10 |
| Curls | 0:30 | 0:10 |
| Overhead Triceps | 0:30 | 0:10 |
| Low Slow Squat | 0:30 | 0:10 |
| Exercise | Time | Rest |
| Irkin | 0:30 | 0:10 |
| LBCs | 0:30 | 0:10 |
| Shoulder Press | 0:30 | 0:10 |
| Seated Dips | 0:30 | 0:10 |
| Speed Skaters | 0:30 | 0:10 |
| Exercise | Time | Rest |
| Derkin | 0:30 | 0:10 |
| Kettle Bell Swings | 0:30 | 0:10 |
| Hammer Curls | 0:30 | 0:10 |
| Coupon Negative | 0:30 | 0:10 |
| Weighted Moroccan Night Clubs | 0:30 | 0:10 |
Repeato The Thang 4 times. Aww yeah.
Moleskin:
Good seeing all these guys again. Drop Thrill made the trek up from The Fort? Indian Land? Eh…somewhere in South Carolina and brought his own kettle bells. Ponzi started F3 this past Monday so it was great seeing him out again.
Announcements:
Back at Impromptu! Good to be back! Recalculating and I planned ahead to keep social distancing rules: if we break 10 guys we’ll split the group and he and I would Q each group. Recal also was an awesome gentleman and made two maps of a workout so we could use the entire Cuthberson campus and not run into each other, mostly. 6am, we counted off. Recal got the #1s, I got the #2s. Know that “I’ve Got a Bad Feeling About This” is a long running line/joke in the Star Wars movies. It’s always said when something bad is about to happen. It’s how I feel about Indian Runs…
The Warm Up:
The Thang:
The front of the high school served as Home Base. From there we would Mosey to 5 separate locations across campus (my terms; the Echo Chamber, High School Parking Lot, Bus Parking Lot Spot, The Circle, and The Former Transporter Shed, now Rudy Bathroom…I think), do stuff, and Indian Run back to Home Base. Always 5 Burpees at Home Base. We started with 5 Burpees at the start, then…
Moleskin:
Announcements:
Finally able to break my VQ Cherry with todays addition of Clyent Dinner. During all my virtual workouts, I have done a bunch of variation on Tabatas and such. I really like that format, but wanted to see if we can do something different. I am not sure I would repeat the format in a none virtual world, as I was able to have my notes in-front of me the entire time. However, once we got started, I felt more comfortable with count. This format could have been confusing, so I tried to keep everyone on the same exercise and we just gutted this one out together. The clock hit 5:30 PM, YHC provided a brief instruction and off we went.
The format was 4 exercises w/ variation of reps (format 5 reps, 10 reps, 15 reps and 20 reps). The exercises remained in the same order, but the number always changed. Again, the goal was that we would never burnout on one movement. At the end the goal was to do 50 reps of each exercise or 200 reps per group.
Round 1- 5 , 10, 15, 20
Round 2- 10, 15, 20, 5
Round 3- 15, 20, 5, 10
Round 4- 20, 5, 10,15
To help the Pax get used to the format, we started with the warm up x 2 rounds
Warm Up x2 rounds
The Thang- 4 rounds per group
Group 1
Group 2
Group 3
AND time…..yep, that was it! Apparently I had misjudged my time as I had another 3 rounds ready to go #nexttime
Announcements:
Take out:
YHC completed this one…not the greatest, but no one stepped up.
Ye Old Moleskin
6 PAX stormed back into the SC restaurants Clyent Dinner for a Zoom workout in person. (SIDE NOTE: Clyent Dinner is still serving takeout with a Zoom workout offering at the same time . . . They had 7 PAX on Zoom). During the shutdown, the Clyent Dinner chefs played around with some recipes and decided to put a new item on the menu tonight . . . “The Blutarski” – A delicious 0.0 workout baked in sunshine.
WARMUP:
THANG:
MOLESKINE:
ANNOUNCEMENTS:
YHC took us out . . . We have so much to be thankful for. Let us live out that thankfulness by helping others.
It felt good to Q today! I can’t even remember the last I Qed the floater much less any other site. I rolled in super HOT almost late even though I was up an hr early, don’t ask. Let’s go!!!!!!
Zin gave the DiCCS…
Warm-up:
Long mosey around towards Pizza Hut and circle back around to Dream Chasers. Circle up at the usual spot.
The Thang:
Mosey to Providence rd west – Paula Abdul
Called recover as all Pax were finishing. Let’s mosey to KJH.
I was SO close to pulling the famous DW audible but I powered through. Foundation was really my main motivator. The guy was a complete animal and never slowed down the entire morning, much respect to him and his work effort. That hill is awful and stretching the run out to the laundry mat made it even worse!
Mosey to top of hill for the start of 4 corners. We had like 6 mins to go.
Moleskine:
There was literally zero mumble chatter today because we were putting in the work. Everyone left it all out on the proverbial field and killed it. I may or may not have had questionable form on the first set or merkins but I was getting serious pressure from Carbload, the dude can move. I will be glad when all this distancing is lifted!! This is the first time I have Qed during the new format and the COT format bothers me. Maybe it shouldn’t but it does.
(Temporary Fuse moment coming) If all Pax can circle up at the beginning of a work spaced 6-10′ apart why can’t we do it at the end of the workout in COT? 10′ is 10′, Should we continue splitting into 2 groups absolutely, maybe even when all the restrictions are lifted. Small groups are more intimate, you talk to more guys, you build faster relationships during the workout, crossing the street is safer… the list could go on. Splitting COT at the end today felt like we were driving a wedge down the middle of the pax….it felt wrong. If the “rule” is no gatherings 10 or more, then maybe we rethink all AO’s, there were at least 18 guys standing in a circle when I pulled up. Do we follow part of the rules or all the rules? I don’t have the answers, just asking the questions…there seem to be some serious gray areas.
The Thang
DiCCS given, let’s mosey …
Pretty simple, it’s Pursuit, just run right? Well, leave it to Bratwurst to devise an 8 week plan to prepare us PAX for a 5-10k race on July 4 weekend. His plan puts all the science behind the “just run” theory. Still in week #1, today’s speed workout involved 5 minute intervals at T-Pace and 1 minute of recovery, rinse & repeat 4-6x. Which resulted in around 7 miles including the warm up and cool down. Not too shabby. For those interested T-Pace is Threshold Pace, a pace you can hold for a long run (an uncomfortable running pace) or to confuse you further it is about 1 minute per mile slower than your R-Pace (Race pace, dummy, come on keep up, your in Bratwurst world). I just shake my head up and down and run, usually works out. Well, that’s it for the weinke, didn’t seem too tough on paper …
Moleskin
The intervals had a way of sneaking up on you. By the last one I felt like I had just ran a race, completely wiped out, ready for a very slow mosey back. Which thank you Rubbermaid for guiding us back, much appreciated. Most of the PAX I kinda of expected, but Nails, ToolTime and Rubbermaid were a surprise. Loved seeing Nails out there getting it done, working really hard, you can tell he plans to get faster. Rubbermaid said he clocked some sub 8’s, so he’s moving from run all day long to run fast all day long, watchout. And that was my first time getting to know ToolTime, this dude is fast, hung right there with Gerber and I the whole time. Gerber was crushing it, I kept slowing him down, he had this sling shot effect coming off the round a bout that both ToolTime and I had trouble hanging with. Glidah and Dasher were there too, I don’t think Dasher woke up until interval 2 or 3, but Glidah had his back, kept him moving in the right direction:)
Announcements
100 for 100
Pray for Thoms family and friends
Mayhem – Thanks for taking us out (neighbor)!
My 43rd Q at the site that turned me from a boy into the hairy man I am today. I love this site but damn it so much of the pain is a little tricky to deliver while properly social distancing. Thought we would clock a tour checking out some new real estate in the Waxhaw area, throw exercises in and try to break some Strava records. Because that’s important…
3mins before take off, DW ain’t around and I kill time dancing while rolling through the Extended DiCCS. Count off due to over 10 men and it’s time to roll.
THE THANG
Mosey around for a bit and head to the church parking lot. Circle up for….
1. 30 x SSH IC
2. 10x Moroccan Night Clubs IC
3. 10 x Merkins IC
4. 20 x Imperial Walker
5. 10 x LS Squats IC
6. Calf Stretch
Mosey out to main road and complete 3 burpees and 10 Speedskaters per light. Al Gore while you wait for the 6. Cross together.
Mosey to the lot and circle up for Merkin Pistol Webb. Start at 10 and 40. Work your way down to 1 and 4. Interesting. It’s worse in a different way going backwards.
Another Bad Idea. Record is 43 seconds by some punk kid. Start of the skateboard lot to the top of the street. Jailbreak. I tied the record set by some young punk we don’t know. Take that kid!
Top of the hill. 30 x Carolina Dry Docks
Make a left and then at the T, 30 x Jumping Lunges
Make left and head down to curve, 40 x American Knockouts
Run straight until Sharon Road, 5 x burpees OYO.
Run the curve all the way to the graveyard, plank 60secs and then straight into 10 x Merkins.
Jailbreak down Bad Idea. Record is 45 seconds from Kid Rock. Let’s roll
Let’s mosey 10 yards and grab some wall.
• 30 x Air presses with heel lifts
• 30 x Jabs with Toe Lifts
Mosey back due to time. Stop for 30 x dips CC and 20 x H2H IC.
Back to COT, run a bit further to clock the 3mi officially.
MOLESKIN
Beautiful morning in a great area. Everyone was safe except for East Button’s calf. Sadly it blew out again as he was attempting to keep up with me, you gotta knock that off. That ship has sailed….
I didn’t get our HRs rolling like usual but we kept it moving. After those two 1/8-1/4mi jailbreaks I was dying but others moseyed it based on how long I was waiting at the end. Lock it up!
Overall everyone did great and it’s awesome to see everyone. Keep posting and pushing yourselves! Ping a buddy you haven’t seen in a while to join tomorrow and/or Saturday. We all need this…
ANNOUNCEMENTS
Q Source is starting up fresh starting tomorrow with Shop Dawg leading the chat. It will take place right after Impromptu and will last 30mins. Bring a coffee cup to enjoy some of Shops delicious coffee that he plans to provide and a chair to get comfy
100 PAX Challenge. A BackBlast on this has been posted but here are a couple bullet points:
– We are incredibly blessed to be a part of such an amazing organization
– Lots of PAX are fortunate and looking to give back during this time
– The 100 PAX challenge is a challenge to get 100 PAX to each give $100 for a total of $10,000
– We would give away all this money to 2-4 local charities in $2,500 or $5,000 grants
– Interviews to be conducted with local charities to see how F3 could partner with them for the long term
– We are in need of 2-3 add’l PAX to be a part of initiative
– No obligation to give $100; give what you can
Thanks for the support. Reach out to myself or @Keith Balaniz with questions.
Felt so good to be back at the official Chiseled AO this morning. Rudy was officially on Q and had put together a fine recipe that would more than get the job done today. I was ready to run around and follow orders or divide and lead another group. Ended up being Q2 today so after DICCS (including CDC compliant additions) were given we moseyed, warmed up and then went our separate ways for pain delivery. Moseyed toward the front of campus and U-turn back toward the back parking lot near Mt Chiseled. Big spread out circle for warm up which is already posted so won’t be redundant here…
THE THANG
Being the second Q I had a chance to sprinkle in some personal modifications so we went ahead and went over partners and the logistics of the workout. I wanted us to get good and warmed up so went with a quick series 7 of 1 LS Squat on one end then run down and 6 burpees on the other. Rinse and repeat until 6 LS Squats and 1 burpee. Mission accomplished.
Next up 200 bobby hurlys and 200 merkins shared with your partner. P1 runs down to end of parking lot and back then switch. To soften the blow of death by merkins (or maybe made it worse…) we modified each time from wide, normal and diamond. Everyone pushed hard and had plenty of time for the next round.
On to 100 big boys and 100 flutters shared with partner. We modified the run on this one to a lap around the sidewalk / island near the church office and then a bear crawl from the last lamp post to the stairs. Also got the job done. With a couple minutes left we finished up with pax choice abs. D.U.N
MOLESKIN
I gotta say the opening mosey, warm up and split to groups went smooth like we’ve been doing this a while and it’s the new normal. I enjoyed leading this crew and Rudy’s workout was simple but kept us moving and was hard! Shout out to Easy Button for jumping in at the end to finish off our abs. Dude, take care of that calf injury. Ponzi made his second appearance this week and hung with the group the whole time. How long have you been dormant again?… AND not to mention half way in his commute to the AO he realized he was still wearing his slippers, turned around to go home and grab shoes and still made it. No looking back now dude! Sledge-o-matic I’m pretty sure I referred to you as 0-69 this morning so I apologize… but you were hustling and wanted to make it be known so it’s the thought that counts I guess. Just more proof that all systems have not come on line yet at that hour which is why I think we’re able to do this every single week. We literally don’t realize what we’re doing most of the time! Shop Dawg, must have hit the pre workout juice hard before he got there because he was rocking the whole time. Damascus kept up a leaders pace and helped encourage the group. Always appreciated. Brutus, great to finally catch up for a moment in real life! Didn’t get to with Posse or Centerfold but I know they were there and did things until the end. Great job! COT got a little messy with two small groups but other than that a stellar COVID friendly Chiseled beat down.
ANNOUNCEMENTS
See Rudy’s post! Until next time….