3 PAX watched an amazing sunrise while almost running a 5k all over the savanna.
The Warmup
Started by the cars. Ran around front hill & ended at buses.
The Thang
Moleskine
The sunrise really was amazing. Stop to notice something beautiful today.
Smokey cracked open the can of jokes with the first “That’s what she said,” then complained as innuendos continued.
There’s one place we run past that smells like bacon cooking. It’s random and pretty amazing when it happens.
What’s not amazing that happens, when Dying Cockroaches clear out the gasways and YHC becomes our Pumbaa for the savanna. But what’s pretty funny is when Smokey keeps choosing to run behind YHC then realizing he’s running behind and scurries like Timon to get in front again.
El fin.
Announcements:
DICCS/Disclaimer
Cellphone, CPR, and do not sue me, the school, or F3 and modify as needed- and do not leave the 6 as we are running a good bit today
The Warm Up
Mosey up to school large parking lot and do some plank work while waiting on the 6- elbow planks, regular planks, leg raise planks
15- SSH
15- Potato Pickers
15- Merkins
Calve Stretch
The Thang
Mosey from large lot of school up to the trail near the road and mosey to second entrance of Millbridge – low slow squats while getting soaked by sprinklers waiting on the 6– Kind of like a wet tee shirt contest WITH OLD SWEATY DUDES.. YIKES
Mosey to parking lot on right hand side ( near model home) for some ab work
25 Flutters, 25 Crunches, 25 Heels to Heave and 5 Big boy sit ups ( rinse and repeat)
Mosey to the start of the tread trail for some planks waiting on the 6 – elbow planks, regular planks and leg raising planks.
Mosey to top of hill to the first island for 10 Mike Tysons and 10 Bobby Hurley’s OYO- when finish run down to the 6 and repeat- Run back up hill to island and repeat continue until 6 is in.
Mosey from island to next island for 10 hand slap merkins and 10 Bobby Hurley’s- when finish run back to the 6 and repeat- Run back to island and repeat and plank until 6 is in.
Run back down to first island 10 Hand Slap Merkins and 10 Bobby Hurley’s and run back to 6 with 10 plank jacks and back to island for 10 hand slap merkins and 10 Bobby Hurley’s
20 Flutters, 20 Crunches, 20 Heels to Heaven 3 Big Boy sit ups on your own
Mosey to Clubhouse parking lot down the hill for the Worse EXERCISE ever..
Bear Crawl/Mike Tyson Jack Webb Style
4 Bear Crawl- 1 Mike Tyson ( goal 40 Bear Crawls and 10 Mike Tysons) YIKES
I still cannot complete this but I will get it– Thanks Deadwood for picking me up and making us finish it — I will finish this darn thing one day!!!
Moleskin
As always I really enjoy leading this group of men and leaders within our community– today we had 23 LEADERS!!!. Heck of a push by all. Good to see Bottle Cap back out fresh off injury reserve. Always fun Qing when you Dead Wood, Zinfandel, Dasher , Carb Load, and Twinkle Toes are around as it is like herding cats with this group of GAZELLES but they stuck with the plan and kept circling back for the 6 and kept working . Zinfandels angry voice came out again once or twice cause for some reason we do not like to use sidewalks when cars are speeding towards us, Bread Bowl got the wrath this time.. Guys we all need to do better with this if sidewalks are present..
Announcements
ShopDog tried to Filibuster the announcements with a 3min and 40 sec speech on CSUP AND Clothes Folding- Damascus Called him out for trying to Filibuster … hahah
CSUP- Completely Stupid and Utterly Pointless exercises- CSUP will have 3 AO’S, 3 stations and a Coffateria in the middle – Vagabond ( 12 miles and 6 AO’s )
Clothes Folders are needed for Christ Closet- Please come fold some clothes if you have time.
Career Day Next Friday at Cuthbertson Middle School- Deadwood will be collect Pepsi for his Booth to give away to screw with Bottlecap- hahah just kidding..
Please continue to reach out to bring FNG’S out- especially veterans and neighbors – we have plenty of sites for all levels
Dana and Schedule C did their own workout – 8 miles with weights YIKES
2 New FNGS
John ( Marvin Middle wrestling Coach)- Greco is his F3 name
Jack he is Like 12 years old haha – Cauliflower he is Greco’s son
Run Flat brought them out
Thanks to Showgirl for taking us out.
Since I’m a good person, I’m writing this backblast. (Pats self on back.)
From the AO run to Rea Rd, stopping at each intersection for 10 ‘mericans and 10 jump squats.
Uhwarrie Bank Baby Deck
Lower level – 20 hip slappers, looong bear crawl (and/or crab walk) to stairs
Upper level – 20 donkey kicks
X 5
Goodyear Quarry
10 IC curls, overhead press and tricep extensions
Rinse & repeat
Head home repeating the required ‘mericans and jump squats on the way back.
4-ish miles
Moleskine
Bucky’s new shoes a pair of Brooks Glycerin (Bush song) began a 90s name that tune session that included early 90s grunge a la the Single Soundtrack. Linked here for listening pleasure – https://youtu.be/bdksg6zWLfs (I’ve seen Screaming Trees and Mudhoney in concert, both were great.)
Thanks to all who attended. Fire Hazard whooped us all in the garage and used an exoplanet during the rock work. Kirby and Paper Jam are no longer content in the six, major gains for these pax. Strong! Frasier consistently encourages everyone. Soft Pretzel and Bucky never slowed down the whole morning. Stonehenge faithful Cul-de-Sac looked solid knocking out more than 100 ‘mericans.
Sign up for the Holiday Party
Twas a beautiful Fall morn, whereby 11 gents dismounted from their chariots to strap on the #F3Kevlar and get after it.
I’d be remiss if I didn’t let you know about my pre-workout dump. Let me just say #cleanasawhistle. We were really in for a good one this morning.
Said wassup to a wiley group of veterans, decided who from the Pax was wearing a wristwatch to help me with my bearings, gave a good disclaimer and we were off. Oh, after the disclaimer, Spackler asked who would be the designated mouth to mouth giver (if needed), umm, if you have to ask, it’s you my friend.
Here’s where I’ll let everyone know what we did to work out (Q rules), which you probably don’t care, if you like just skip down to the NMM.
Mosey from lot down to the gathering spot in between a bunch of buildings for COP.
IW
LSS
MC
Honeymooner/Down Dog
Thang
Partner up, stretch out your chesticles for the Alabama Slamma.
P1 does merkins x20
P2 does squats
flapjack where each partner does same number of merkins from 20 all the way to 1. #suckfest
Next, P1 runs around church x3, P2 stays does called stomache (WW2 situps, dolly, flutter).
Little mary to catch the breath (LBC, Rosalita).
Mosey to hill up by the road for 7’s: CDD at top, WW2 situps at bottom.
Mosey back to small field by the lot, back with partner.
P1 runs the track, P2 does called exercise (merkins, squats).
Time.
Story Time
Really good group of dudes out there this morning.
Hard to be a legit Fun Friday with the Alabama Slamma, it just sucks. I can remember it sucking when I used to do most of the workout and be in much better shape. Heard everyone starting to feel it around rep 17. Wobbly arms, we almost had some faceplants out there. Spack would have been there to either revive you with oxygen or last night’s Tito’s.
I might call a Trifusnik referendum in replacing Gloss with Pop Tart. PT is an honorary member already, but his refusnik game right now is legit. I’ve seen Gloss doing waaaay too much work lately. #CYT though Gloss, this is just an inquiry, I haven’t put a vote on the floor just yet.
Bulldog is a trooper. Chap barely has a left knee ligament and he’s still posting. Told me this morning that his next option to make it better might be to take a ligament from a cadaver. Yikes. I immediately thought about that field trip in Fast Times where the class went to see a cadaver and look at the organs inside, where Jennifer Jason Leigh had to leave abruptly to hurl, Mark Ratner was there to hold her hair back. So cute, but gross.
Rhapsody and Wormwood were the dynamic duo this morning, leading the way in both the Slamma and the runs. Cage, Squid, Manziel, and CottonTail were silent assassins getting after it.
Thanks to Cottontail, TD, and Pop Tart all helping the Q keep time this morning.
Thanks to TD for the good prayer too. Always be thankful for the health we have to post, but always be mindful of those Pax that are not out and be that word of encouragement they might need.
Announcements:
Christmas/Thanksgiving party: Friday before Thanksgiving, somewhere in BFE? $30 per person, see Pop Tart for details or a camel to get there.
Let em Soar 5K: Tomorrow morning 8:30am, Covenant Day, see TD for details.
Billingsville Tutoring: Tuesdays 4:30pm-5:30pm, Billingsville Elementary, see Manziel for details.
Continue to bring unused coats to workouts, give to Chelms
18 men came to Cerberus to make sure that we could drown out the rising # of Burn Bootcamp Parking Lot Players 64 stalls to the West. Victory was had, and none of us paid $25+tax for the class.
Thang
Moleskine
Sorry for the late backblast, but YHC was consumed making videos and recovering from the upper ab beat down YHC gave myself. Not a lot of mumble chatter this morning which YHC was pleased with on this morning. Needed to get my rear in gear so hard work was the plan for the morning, and YHC appreciated your effort which also pushed the Q. Thanks Turkey Leg for helping everyone up on the pull-up ledge. #HIM (Height Impaired Man).
Announcements
It was an honor to lead. C u in the gloom.
#WHOPUSHESWHO ~ JRR Tolkien
A few weeks ago the couples life group I am in completed a service project at Christ Closet folding and sorting. This is typically completed by a handful of folks through out the week. With the amount of work to be done I contacted Transporter and Ice 9 for help with gaining access to the home. Access was given and a date on the books for yesterday. Not knowing how much work was completed and how much more would had been received I knew there would be a lot of work to be done. The regular volunteers have been doing a tremendous job as a good portion was cleaned up, but there is still a lot to do thanks in part to the Waxhaw Launch on Labor Day.
Warmup
The Thang
The Moleskin
6 Pax and a 2.0 came out to assist with folding and sorting at Christ Closet yesterday evening. Thank you to all that came out and for taking time away from your family. We completed a lot of work but there is still a lot to do. I will try to get a crew together once a week leading up to the 11/9 giveaway.
Why this title? For a gear workout none the less? Because today we felt the burn and enjoyed it (Enter joke here).
11 guys got scared off from a second Hollywood Q this week. thought they needed to get a little extra tone just in case their wives decided not to fake a head ache tonight. decided they needed to get pumped up heading into the weekend.
Yesterday as I sat at the ball field waiting for my daughters baseball game to start, I checked who was on Q. I had planned to do Impromtu to get a little extra running in, then I saw Hollywood was on Q. Normally that wouldn’t scare me off; however, I had already taken his Q Tuesday at Watchtower and I’ve got a 5K tomorrow where I will be pushing 100 lbs of kids in a stroller uphill half the way…. Perhaps a day off from running wasn’t a bad idea. Ok, who’s on at Diesel….nobody. Text Brutus to see if he needs me to lead….Yup. Ok, lets do this. Baseball game over. Back home for quick dinner and NC State game. Syracuse down year, should be over by half time (Nope), too invested in the game to plan a workout….looks like I will have to wing it tomorrow. Throw a bunch of heavy weights in the car and start planning as I head to Five Stones.
WARM UP
With 35 lb Coupons.
20 Atomic Merkins on Coupon
20 Peter Parker Merkins on Coupon
20 Jump Squats on Coupon
THE THANG (all exercises performed in a circle with rotation in between sets)
CHEST (rotated through about 10 stations):
Chest Press using some form of weight (Coupons, 30 lbs dumbells, 25 lb dumbells, 27 lb bars, 35 lb keddle bell)
Mountain Climbers on Coupon.
Continue for about 6 rounds before I changed things up. Added a horizontal overhead pull over. Added fly’s with 10 lb dumbells. Continue with chest press with rest of weights and Mountain Climbers.
Biceps (rotated through about 10 stations):
Three 27 lbs bars spaced out in group. 30’s with 10 bottom half curls, 10 top half curls, and 10 full curls. This was the timer. Several commented that bars were heavier than they looked.
25 lb dumbell curls
30 lb hammer curls
35 lb hammer curls
Coupon Curls
No cardio this round.
TRICEPS (rotated through about 10 stations.
Overhead Extensions with heavier weights
Skull Crushers with Bars (timer for 20)
Bent Over Tricep Extensions with 10 lb dumbells.
SHOULDERS:
Military Press with 25 lb dumbells, single 30 lb dumbells, and 35 lb keddle.
Front Side raise with 10 lbs dumbells
Coupons were rows and timer for 20 reps.
1/3 way through I changed 35 lb dumbell to upright row and 10 lb dumbells to “sunshine raises”. Last 1/3 way through I changed 30 lb dumbells to upright row and dumbells to revers flys.
4 minutes left…what to do. Rotate between Jump squats on coupon and Dry docks. Rep count varied based on how much I was hurting (starting with 20 jump squats hurt a lot).
1 Minute left……Gas Pumpers.
MOLESKIN
Brutus was extra chatty today (wife must have not had a headache last night). We learned he touches deadwood every morning which I think was a joke/reference his morning “activity” and not about touching the actual pax deadwood. We were all as grossed out as you are currently reading about it. That plus Brutus’ proclamation in a very loud porno type groan that he loves to feel the burn sparked the tittle for today’s back blast. Good work today Brutus.
Big Ten rolled in about 10 minutes late – fairly quiet and inconspicuously vs his normal entrance. Something about Hollywood yelling at him at Impromptu so he decided to join us. OK……. If there is one thing I know about Hollywood….he doesn’t yell. Calmest most even keel guy I’ve met. I’m sure there is more to that story. Either way, it was good having Big Ten out there with us. I especially enjoyed watching the pain in his eyes during curls. (Is that the S or the M coming out in me? I don’t know what each one specifically refers to).
Jump Squats on the Coupons is always a favorite of mine. Its spikes my heart rate almost as high as the hill runs at the floater. Hoping more pax start to incorporate those into workouts as a form or cardio that isn’t running. Catfish almost ate it on the first round of these. Good recovery.
I had originally intended to keep a good balance of cardio and weights today, but the cardio kind of dropped off after the chest round. That’s what I get for trying to do something on the fly.
Thanks to Foundation who let me borrow his boom box. He said he had it in the car from a work party. When I turned it on, I could barely hear anyone so that must have been one hell of a work party last night – though he showed up today so maybe not.
Lots of good chatter out there today. Too much to remember or put in the backblast. I do like the fact that the close proximity of folks at Diesel allows for a little more mumble chatter. I’ve heard some gold nuggets the two times I’ve gone.
Should be lots of sore muscles tomorrow and Sunday. Thanks for allowing me to lead on such short notice and with lack of plan. Everyone jumped right in without much slow down for explanations.
ANNOUNCEMENTS:
Lots of talk about how great Posse’s Chiseled Backblast was. High Hat asked that Q’s clue pax in before or during the workout so we can experience the Q with them vs learning about it after the fact. I tend to agree, but understand that its easier to share it in the back blast.
Let them Soar Speed for Need still looking for runners tomorrow (I think?). Get with Gypsy or Rubbermaid ASAP if you want to run.
The Thang:
SSH x 15, IW X 15, Hillbillies X 15. Run to the parking deck; Heels to Heaven x 24 decreasing by 2 at each level of the parking deck while running up and down the steps and Heel Tap Squats x 2 increasing by 2 at each level of the parking deck. After all the Heels were completed did peoples chair waiting on the six. Run back through the steps but this time Merkins x 12 decreasing by 1 at each level of the deck and WWII Sit-ups x 1 increasing by 1 at each level. Run to the brick benches; inverted plank with feet on the benches for Peter Parkers x 10, Incline x 10, Dips x 10, and Derkins x 10 then repeat-o. Run back the to beginning for COT.
The Moleskin:
So 6 decided to get their sweat on at The Fishing Hole on this cool autumn morning. Missing was Frehleys Comet who had tweeted the day before that he would be joining in on the action. It was speculated that he decided to go to Arsenal to handle the whales’ genitalia rather than The Fishing Hole to hang out with a couple of Cooter’s. He tweeted late this morning that he hit his snooze. Can anyone vouch for him?
When announced that one of the first exercises was to be Heels to Heaven, twitterless, and slackless Fireman Ed immediately proclaimed his displeasure but made certain that your honorable QIC did every one of them as he counted aloud. Young Cooter gave a dissertation on how the Heel Tap Squat is the step-brother to the Monkey Humper. Chopper and Single Malt kept us all moving ahead making sure no one was left behind passed out in the stairwells. Gentleman as always it was a pleasure.
Announcement:
Please remember the family of our F3 brother Toby out of Cape Fear as well as all the F3 brothers there. If any of you reading this feel like the world is caving in on you and you just can’t go on then please reach out to your brothers of F3. Most if not all of us have felt the same at one point or another.
The Thang:
Warm-up (in place):
Mosey to corner of Summerlin & Wessynton for warm-up part 2:
Mosey to corner of Summerlin & Abbottswood for the Summerlin Suicide. Run to each speedbump (there are 3) and back, and then a fourth point back up at Rea Rd. At each speedbump (and at Rea), 10 merkins. At the start, 10 squats each time. #mileage
Regroup and mosey one block west to Abbotswood & Brynwood. Hopper led Mary to allow the PAX to catch their breath.
Down Brynwood in the direction of home, stopping at each street light for Heels to Heaven.
Plank at Brynwood and Wessynton to collect the six, followed by lung walk, bear crawl and backwards run down Wessynton to get back to Summerlin.
Mosey back to school and to the wall. Partner up. Partner 1 runs a lap around the parking lot, while Partner B does wall sits, ending in dips.
Finish with Mary (Dollies, Rosalitas) before the mutiny. Done.
Moleskin:
The usual great Hydra group was in full force, including the refusenik trifecta, as well as a strong Flattenin’ the Hills representation #BrotherhoodBonds #KottersMargo. It’s pretty easy to tell with this group how your workout is going. When the chatter is high and NOBODY (among 23 PAX) is counting, you know you’ve lost them. That happened on exercise #2. When they start complaining (e.g., during the Summerlin Suicide), you know you’re pretty much in the zone.
Unfortunately, on the last trip down Summerlin during said Suicide, YHC caught an edge of the asphalt and took a pretty big spill, twisting an ankle pretty good. They say ankles never really heel fully (#HighSchoolGlory), and I can affirm that conclusion. I appreciate Hopper jumping in and leading the next 10 minutes or so, and the PAX for their genuine concern. Tighten the laces, and press on. There was an 80’s movie reference (in the O2 deprivation accompanies by pretty sharp pain, I don’t remember) upon retaking the Q, but it was swift and with authority. I think Hopper had had enough of the PAX’s mumble-chatter in those 10 minutes, anyway.
We wrapped up fairly uneventfully, until the end, where there was pretty much a mutiny to end the workout. Maybe I stopped my watch immediately after the fall and thus I was behind? I don’t know, but the PAX who finished strong got their money’s worth.
Pleasure to lead this morning, what may be the best site in A51. Thanks to Sprockets for the takeout, as well as Sprockets and Gummy for the opportunity to Q this group of men (and lucky for you that I disclaimed myself before the workout).
Announcements:
Who: Pax and Ms of SOB/A51. Other pax from surrounding regions are of course welcome.
What: Annual Holiday Party. Dinner catered by Brown Bag. Beer, wine, soda, tea, and water. And of course, some of the best musical fellowship around.
When: Friday November 22 at 6:30 PM.
This is the Friday BEFORE Thanksgiving!!
Where: Providence Downs South Clubhouse
1203 Venetian Way
Marvin NC 28173
…Same location as last year for the SOB party, Doc’s Clubhouse…
Why: Why not? You’ll regret not being there if you miss it!
Q&A
Q: How much does this cost?
A; $30 dollars per person. For those of you that aren’t good at math, $60 for a pax + his M.
Q: How do I sign up?
A: Send Mighty Mite $30 per person
http://paypal.me/wallacepoole
You’re not signed up until you send the money via paypal.
Q: What is on the menu?
A: Brown Bag will be catering. War Eagle has ordered the meal option that will include grilled chicken, steak, mashed potatoes, veggies, rolls, and brownies.
Q: BYOB?
A: We will provide a modest selection of beers, wines, water, sodas, and tea. If you’d like to bring your favorite drink enjoy and share, you are encouraged to do so.
Q: Dresscode?
A: Casual. Dress comfortably to spend time both inside the clubhouse and outside on the patio(weather permitting)
Q: Is there really going to be karaoke?
A: Yes. Come prepared with 2-3 of your favorite songs rehearsed. Burpee penalty for non-singing pax. JK….?
Q: When should I sign up?
A: Yesterday. Since you can’t do that, sign up right now!!
In all seriousness, it really does help the Qs plan this event when pax sign up in advance. If you know you’re probably going to be there, go ahead and sign up. Here’s the link again in case you lost it
SIGN UPS ARE CLOSED KEEP YOUR EYES PEELED FOR LOGISTICS UPDATES
Q: What if I have any additional questions that are not covered here?
A: Reach out to War Eagle or Mighty Mite in the gloom or on Slack.