15 men showed up to watch Chelms and Abacus go 2v2 in basketball against a couple of middle school kids. Wait, that event is Sunday, location TBD. The rest of us showed to get some work done on a cool morning.
Wishy washy disclaimer given.
Run to the rocks and pick up a heavy one. Scratch that, pick up all of them. That’s surely the smallest rock pile in all of Area 51.
Haul rock to the middle of the upper deck and leave it there. That was your warm up. Hopefully you were all limber and ready to go. I know you missed my soothing cadence count this AM.
Run up stair 1 – 5 8-Count Body Builders. Back down
Run up stair 2 – 5 Thrusters with rock. Back down
Run up stair 3 – 5 shoulder taps (each arm). Back down
Run up stair 2 again – 5 Good mornings with Rock
Now repeat the process. Add 5 reps to each exercise, each round.
Commentary
Lorax took an early lead on Brilleaux. I poked Brilleaux to catch up while passing on the stairs, it paid off and he took a lead going into the final round. I called out Chelms on Slack with dragged him out. He was out in front of the peloton. Probably just far enough in front to ensure guys couldn’t form check him.
A good crew of RESPECTS out there as well today. Maybe the oldest AO in Area 51.
Thanks to Mermaid for the takeout.
-Alf
Bring Coats to Chelms
10 Pax entered the Royal Rumble at Diesel this morning and only 1 was crowned Champion.
Plan today was to use WWF (old school wrestling fan) theme songs to signal change of each station. Based on early HC from Posse “Jim Cornette” one of the Top 10 hype men, YHC decided to expand music selection and include some WCW themes for today. So with that here is an overview of what went down today:
Each Pax partnered up and picked a station to start. Timer set for 1:00 minute, and rotate with new theme song to start next round. Below are the stations and list of WWF/WCW stars who joined our 10 pax in the Royal Rumble in no particular order.
Stations:
We also had guest appearances from Four Horsemen, Macho Man, New Age Outlaws, X-Pac.
After completing 1 round come to center and do plank hold for 1 minute and rinse and repeat stations above. Upon completion of 2nd evolution plank hold for 1:30 and complete 5 more stations.
To finish off our wrestling training with partner went into the ring. P1 bounce off the ropes and coming in with running clothes line as P2 burpees underneath and comes back with counter clothes line off the ropes. Do 10x and 1….2….3. We have a new champion!
Post Match Interview:
Have a good weekend. And looks like Diesel triumped over Impromptu as we got the cover and backblast out first. 1….2…..3…..Diesel wins!
-Foundation
The Thang:
Warm-up:
SSH X 25
IW X 20
Low Slow Squat X 10
Slow Merkin X 10
Over to the Playground and partner up:
Partner One runs around the school
Partner Two does reps of 15 air squats, 10 merkins, 5 pull ups
Repeat for 3 sets
Over to the big tree with the benches:
Partner One run down the sidewalk to front of the other parking lot
Partner Two does 12 step ups each leg, 12 dips, and 12 durkins
Over to the small field.
15 merkins, then run 50 yards
15 lbcs then run 50 yards
12 Carolina dry docs then run 50 yards
12 heals to heaven then run 50 yards
12 diamond merkins then run 50 yards
12 lbcs then run 50 yards
10 wide arm merkins then run 50 yards
12 Russian twists each side then run 50 yards
All you got for 50 yards
All you got or all you care to give for 50 yards
Back to the launch site:
15 merkins
Moleskin:
Good solid group of 23 strong showing up even with the temperature dipping below 50 degrees. I’m officially announcing the end of the longest summer on Charlotte record.
The first group running took off like gang busters. I would give credit to some of those guys, but I don’t know who they were, they were too far in front of me. #notsustainablefor45minutes.
I was worried with a big group that there wouldn’t be enough room to do pull-ups. That concern quickly vanished when I realized that I was one of only about 3 or 4 guys that were actually doing them. We don’t do burpees any more, we don’t do jumping jacks, we don’t do pullups. This is very, very, sad.
I’m listing that smaller field as 50 yards. It might be smaller, but I’m rounding up. The last two runs were supposed to be All-You-Gots, they became All-Your-Willing To Gives.
It’s amazing how quick Gloss is able to do his ab exercises. He was finished with his crunches before most of us had done more than two or three. That’s impressive.
Introducing FHG Juicy. Spacker brought him over, so that’s obviously one quick character strike against him, but he did actually seem like a pretty decent guy. No announcements other than BRR coming in 11 months. Thanks for Sprockets and Gummy for giving me the opportunity to lead.
Today’s backblast title is brought to you by childhood memories* of West Side Story on LaserDisc, Tato Skins and Tab.
See, what had happened was, the manly men got back from the pre-run to find a clip-boarding pair of interlopers desecrating hallowed Meathead ground: a man and woman (!) squealing to some synth-pop ear candy and romping about on the sinful side of 0.0. We about had a power-snapping donnybrook right there from the get go. Instead, we decided to mock from a distance (just loud enough to let them know we were talking about them, but quiet enough so they wouldn’t make it out and come beat us up), then rammed a snoot-full of High T pheromones right up their beaks with some Led Zeppelin (Moby Dick, all the way to 11), full body ewections (as my grad school TA would say), and a humped monkey or 12 in their general direction. The alpha dominance of 10 prostrate men, loins to the sky, was on full display. (Pro-tip: any time you can use plump, moist or loins in a BB, traffic increases a Hops-approved 13%. Spackler knows.) Bulldog finished them off with seated KB skull crushers. Which reminds me, you still owe me two Shake Weights, you wanker. Which also reminds me, can we call you Wanker again?
Today was the third press day (of 9) on the road to increased pep and vigor. If you’re not lifting cars off children and wearing burlap underwear by the end of this program, that’s on you. Horsehead’s over there getting his EyeBro’s swolt pressing double 45s. That’s like one and a half turkey legs–right up over his head. Speaking of, it’s easy (and fun) to belittle TL (see what I did there?). Just off the top of my head I think he’s been likened to Lawn Darts, midget-wrestlers, summer sausages, elves on shelves, and those monkeys that ride the little bikes and smoke Marlboro Lights. But I’ll tell you this: pound for pound, that’s one strong sum beach. He’s punching double 35’s to the sky like he just nailed the dismount. That’s more than 50% of his body weight–better than the rest of us chumps.
Only 3 Horsemen of the Southern Babdis Convention today: our boy Piggly went AWOL. Remember, you only get Greenbacks if you post. Don’t miss the girl riding the ironing board on page 131.
Your playlist HERE.
The third squat day will end Cycle 1 this Saturday at ELE at 0630. Pre-run at 0600. We will make quick work of the program and then move right into Prowler and Heavy Carries. Li’l Runstopper needs a hug.
*Results vary. Only valid in Sumter County, Effingham, and the Scape Ore Swamp.
Quick disclaimer followed by a 1 mile warm-up through downtown Matthews THE Thang: High plank held while given following directions: 3 corners of Trade/John to Main/Trade to Irwin(Main)/John were given. Run hard for 2 corners and recover back one for a little Paula Abdul action. Run hard for 2 corners and recover back one… repeato Merkins, Jump squats, Heels to heaven starting with 5 reps and increasing by 5 after every hard burst AND recovery. Moleskin: Simple and sinister was the name of the game today. Temps were nearly half of what they were a week ago, so that was a welcomed change. Whining about the cold is about to commence as well. How quickly we forget the 95 degrees and 200% humidity. I digress. Veteran crew getting after it today. The reps added up quickly and the recovery never quite felt long enough. Pretty sure we all felt those heels to heaven in the shower this morning. Mileage was around 5-6 for the group. Thanks to Arena for the takeout. Thanks to Gypsy and Madison for the opportunity to lead these men today!
From the gravel lot run to BB&T bank.
You find a lot of good ideas on the F3 Exicon. For today’s WOD, I give you the The Charles Bronson.
At starting point, perform 50 SSH’s, sprint around the bank bear crawling the last 10 yards. Repeat with 50 ‘Mericans, 50 burpees, 50 LBC’s. Finish with 50 Jump Squats. We repeated the cycle with 25 of each exercise. Simple, but definitely not easy.
On the way home, with a minute left, we heard the train whistle. A few dropped for the required burpees, but the clock saved us from any real work.
Molluskine
Strong work by all, no lolligaggers in the crew.
I fell, aside from scrapes I’m fine.
Sign up for the holiday party.
I’m not sure why getting this BB done so early is a thing, but hey I’m a team player. You’re welcome.
In the World of F3, or at least in my own little World, we tend to default to our “Dolphin”-type/typical F3 workouts. It is only when the forecast calls for inclement weather that I think about a way to push the Pax, and at the same time keep us all relatively dry. 12 Pax showed up at Dromedary not knowing what to expect (or that YHC was on Q), so it was a perfect morning for some Tabata time!
Mosey to the MRHS Cafeteria area and the picnic tables where YHC planted the “Whiteboard of Pain” prior to the Pre-run. Quick disclaimer/DiCCS, warm-up consisting of some (15) SSH, (15) IW, (10) Potato Pickers, Quad Stretches. Done!
The THANG:
For those unfamiliar or new to F3 Waxhaw, Tabata is a 4-minute, High Intensity Training exercise consisting of (8) Exercises, each being only :20 in length, followed by :10 of rest. Sounds easy, but it is not. Check out this link to a Men’s Health article about what it all means.
The initial thought was to complete (8) total rounds of (8) Exercises, but the decision was made to mix in some running in between each round. Thankfully, the new Tabata Pro App is solid and there were no interruptions in the flow or the play list! Lessons-learned from past mistakes. Here is the list of exercises:
After each round, we ran towards the buses, cut underneath the covered area and looped back to the benches. Repeat for (6) total rounds instead of (8) as the time was flying by. 5-minute warning given on the watch, so time to mosey back to COT. Circle up for a quick elbow plank led by the new Plankmaster, Bottlecap! Quick Al Gore from One Star. Done!
Moleskin:
Great work by the 12 Pax who showed today. It’s great to see our brother, Segue, back in the mix after some major life changes over the past year or so. Keep showing up! Also nice to see Posse keeping the atmosphere light with his funny comments about all the great movies he has never seen (Rocky? Really, Posse? The greatest movie EVER!).
I don’t Q as often as I once did, but when I do Q now, it is so much easier to pull together a Weinke quickly. I envied that about the veteran Q’s when I started, and aspired to be there myself. I only say this to encourage other Pax to keep volunteering to Q, learning from your brothers (steal ideas!), staying in your “Dolphin” when you Q, and challenging yourself to improve every time you Q. It’s a blessing and a privilege for us to be able to lead other men, and if we are going to “take” the DRP, we need to “give” the DRP as well. If you’re not ready to Q yet, or don’t ever intend to for personal reasons, then that’s ok. We will be here when you’re ready, and will support you even if you don’t want to Q. We are all making F3 Waxhaw a great place for FNG’s to join, and everyone matters.
With that said, thank you for allowing me to lead today. I’m coming off a pulled/strained Quad so it’s great to be back out with you guys after a couple weeks laying low. See You In The Gloom again soon!
Announcements:
Holiday Party (11/16), EFFFEE’s (12/7) happening soon. Be sure to sign up. (But I’m not sure how we are spelling “Effies” these days!)
3rd F opportunity, Open Door, at Five Stones every Sunday morning at 7am.
Thanks to One Star for taking us out in prayer, even though his son doesn’t think he can pray like Moneyball!
Nie souls jointed me to throw some coupons around and find ways to wear out our upper body all in the hopes of a gun showdown with the other sites in the area
The Thang
Mosey around the parking lot, past mount chiseled and back to the start
Recover because we were all out of breath and Rockwell was the only one ready to count
Times Up
It is pretty bad when people rather do Merkins than Calf raises. We burned out our shoulders and chests with the coupons so it was only suitable to toast the calves as well. Great job to the PAX.
COT
Better late than never, and my apologies as yesterday was a busy day. My time had come to be initiated into this fine upstanding establishment. As I prepared my Weinke and learned Moneyball has made his monthly trip from Rocky Top back to Waxhaw, I knew I needed to keep the Pax moving. As the morning came I rolled in about 30 seconds before my tee time, I completed a drive by DiCCS, asked for FNG’s and we were off.
The Practice Facility:
The First Tee:
Moleskin:
As I concluded my initiation into Bushwood I hope everyone had a good workout. We continued to leave no man behind and circled for the 6 as introduced into the 87th worst site in Waxhaw a few months ago. We all stayed together till a couple of Pax decided to run in front of the Q and zigged when they should have zagged into the sidewalk leading to the pull-up bars. They came back and were reunited with the comrades. This site has a lot of opportunities for pain stations as I learned while running the front nine, thank you for the opportunity to be your Starter for the day.
Announcements:
Moneyball took us out