Last Chance Q
11 men assembled at Calvary for Anvil this morning. This was my shot at redemption, after sleeping through my Q two weeks ago. A berating from Brushback ensued and Lorax offered me this one more opportunity. My #LastChanceQ. Here’s what we did.
We did my usual COP of IWs, MCs, Merkins, LBCs and LSSs. Then we picked partners of similar strength or work ethic for a little #YouGoIGo for the rest of the workout. The basic gist is that you go for some reps, your partner goes for the same reps, and you keep repeating until you each reach the called total number of reps. We mainly stuck with reps of 10.
Merkins x 100; Squats x 100; Dips x 100; Hill Sprints x 10; Shoulder Presses x 100; Curls x 100. We ended with alternating parking lot suicides before moseying back to launch. Pretty simple, but hopefully effective.
Mermaid got stuck with me and Lorax…a lot of CPA talk but an aversion to counting since we do that all day, every day. Gummy took Jet Fuel as a partner. Gummy’s attempts to tuck in his Britney Spears tummy shirt in order to match Jet Fuel’s style very much ended in vain. Then Jet Fuel tried to match Gummy’s Britney look by actually twerking his squats. It was a show.
Hammer, in his usual 100% cotton tee, put in the work with Snowflake. He chatters more during football season…kept asking me about the Gamecocks remaining #DoubtfulWins. It was a nice twist on my typical Gamecock outlook. It’s been too long now, and Hammer has forgotten about the Cocks’ 5 in a row. The tables will turn again, maybe sooner than he thinks, especially since we have the greatest true freshman QB I can think of in recent years.
First time working out with ManTooth, although I’ve seen him at Tuesday COTs plenty. He put in solid work. I’m pretty sure Snowflake and Snuka go to the same cryogenics lab…big effort from the 58 year old #Respects. Ductwork and Way were next to my group most of the AM, putting in solid work.
It was nice little rain this morning, even though Gummy’s jeep got wet. But with the way he sweats, probably was not an issue when he got in to go home. Although he did express disappointment in my Q that I had an extra two weeks to prepare for. Kind of like losing to UNC in football after having all summer to get ready. But I digress.
No announcements.
Mistakes Have Been Made (Part 2)
This morning we had 16 men show up to get hot, sweaty, and too sore to post tomorrow. I’m proud of how hard everyone pushed themselves, even if there were grumbles here and there (But what’s a good workout without those?).
I was asked on Monday to cover for someone else who wouldn’t be able to Q, and due to time constraints couldn’t put together a fresh workout, so I just repeated what I did last time, with a slight modification here and there.
Warm it up Kris Legalized
After sharing my DICCS, we warmed up with a mosey up to Cuthbertson Rd and then back to Mount Chiseled for the following:
- Side Straddle Hops – 20
- Imperials Walkers – 20
- Merkins – 20
- Mountain Climbers – 20
Arms Race
After a nice warm up we ran back towards COT, partnered up, and grabbed a set of weights. While one partner ran, the other would do an exercise. Each of the following was done for two sets each:
- Jabs
- Tricep Extensions
- Lateral Raises
Fleetwood Mac on Casette
At this point our shoulders and arms were spent, but we weren’t done yet. Over on the gravel there was a series of pain stations set up. The cadence was set by a team, where one person would run while the other did battle ropes. When they switched off, we would flip the movement at the same station. Once both team mates had ran, we would rotate to the next station. Stations were as follows:
- A Side
- Bicep Curls
- Kettlebell swings
- War Hammer
- Tire Flip
- Slam Ball
- Man Makers
- B Side
- Dumbbell Deadlift
- Gobblet Squat
- J-Los
- Tire Drag
- Slam Ball Throw
- Man Makers
Moleskine
Happy I could help out by filling in today, even though I’m still recovering from my week away. Chiseled is such a great workout in the middle of the week, as it breaks up the Bootcamp style workouts on most other days. It definitely adds different dynamics and challenges to our fitness. Super thankful for folks like Fuse Box, Banjo, and Rudy for running this location as it requires – in my opinion – a lot more time to plan, set up, and tear down each week.
If you haven’t made it to Chiseled in a while (Or ever), you should really give it a shot.
Announcements
- September 25 – The Forge starts up at Five Stones Church, immediately following Chiseled. A Bible study on the life of Jesus.
- September 28 – Speed for Need event in Ballantyne for the Isabella Santos Foundation
- Trying to get a Speed for Need event going for the Hope Builders Levine Children’s Hospital Fund Raiser. See Fuse Box with questions.
- This September we are doing a Hope Challenge, trying to get men to step up and share stories of struggles they’ve had or are having. If you haven’t shared yet and would like to, feel free to share at the next workout!
The other side of campus
Hadn’t been to Hawks Nest in a while. Then last week Benny pre-tweeted they were doing 1200m repeats on the track. They were not me (and not Gummy). Only took one shot and I got on the Q list for this week. Thanks for the invite Hopper – strike while the iron is hot.
So 17 dudes of various degrees of guilt showed up. Disclaimer was given. We moseyed. We circled. We warmed up the muscles. They refusniked the SSH.
Speaking of We. Know what I found out? The CEO of WeWork personally got a trademark on the use of “We” in a business. Then he hustled some investors out of cash for his WeWork business. Then he sold the trademark of “We” to “WeWork” for $6,000,000.00! The man has gull. He also probably would do legit SSH because he doesn’t give a damn about no plantar fasciitis.
Then we ran around the block with some jump squats. Did some Mary
Then we ran some hills with merkin varietals. Did some Mary
Then we did some dips and calf raises. Did some Mary
Then we hit the tennis courts for burpee suicides (Everyone loved this). Did some Mary.
Then we did 300m on the track and 40 merkins.
Head home.
Commentary:
Not sure if it was the LED street lamps or the new tanning cream Pudding-Pop picked up but he was looking a little more orange cream-cicle than Puddin Pop today.
Hops rolled in late. But he had the Shovel Flag and took us out in Prayer so we will let it slide.
Good work out there this morning men.
-Alf
Announcements:
Strawberry – need sign ups for Church on the Street for Nov and Dec.
Chelms is collecting Winter Coats for a ministry during October.
Apologies for missing PAX. These Tags suck
All Around the Maulberry Bush
Nineteen souls appeared in the gloom at Watchtower for a Doughboy Q to avoid the Iron Pax Challenge around the monkey bars. As usual, this group of men push themselves each day to be better and there are always suprises in the PAX. This week, Big 10 returned from his Hiatus in Florida to a PAX glad to see him.
The Thang
Mosey to tbe back of the school toward the bus parking lot.
- Plank it up while we wait for Posse and BReadbowl pulling up the six.
- Breadbowl, because he likes to let the yeast rise before running hard
- Posse due to a knee injury he is nursing back into shape
- 20 Side Strattle Hops
- 20 Imperial Walkers
- Potato Pickers
- Claf Stretch
- 20 Mountain Climbers
Mosey to the front of the school for some classic 4 corners
- Corner 1 – 10 T-Merkins
- Corner 2 – 10 In and Outs
- Run a long dang way and do 5 Double Merkin Burpees
- Corner 4 – 10 Left Center Right Hops in Plank
- Repeat 3 times or until the 6 is in
Mosey to the back of the school near the hill
- 21 Ladder Salute
- Start with 21 squats at the top, 1 LBC at the bottom
- Work to 1 squat at the top and 21 LBC’s at the bottom
- For those who can count, that was 231 squats and 231 LBCs in Cadence, in other words, a lot
Mosey to the small basketball court for some star workout
- 10 Drydocks in the middle
- 10 Heals to Heaven in Corner 1
- 10 Box Cutters in Corner 2
- 10 Parker Peters in Corner 3
- 10 PeePee Draggers in Corner 4
Times Up
It is always refreshing to lead such a great group of men. I pray this week that each of us seek out to glorify God in our actions. We are truly blesses as a group to share life and experiences that help each other everyday.
COT
- Isabella Santos Foundation Speed for Need in Two Weeks
- Need runners for the event
- November 1st, Great Wolf Lodge for the F3 Family
- Builders 5K- Trying to get 5K Speed for Need-October 12th
- Levine Childrens Center
- Need Track Commanders
The Bushwood CC Long Course
10 years ago this week I was minding my own business on a final training ride the week before a half ironman. As I was making my way down Joe Kerr Rd. a mini van crossed from one side of the Marvin Creek neighborhood to the other on Wheat Field Dr. without stopping at the stop sign and didn’t see me cruising along at 23mph on my race bike. I ended up t-boning the minivan and blowing out their back rear window with my face. My bike snapped in half and I ended up fracturing my face in three places, multiple ribs, my neck, snapped my collarbone, and ended up with shoulder surgery to repair a torn labrum. A bystander pulled me to the sidewalk on the corner of Wheat Field and Joe Kerr while we waited for the ambulance. Today was a return to the scene of it all….
12 men or 3 foursomes made it out for a crisp 5:30am tee time this morning.
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Mosey two laps around the parking lot to get the blood moving.
Warm-up:
- Side Straddle Hop x 20 IC
- Merkins x 10 IC
- Calf Stretch x 15 seconds, flapjack
- Imperial Walkers x 20 IC
The Thang:
Mosey down the path from Marvin Elementary to Groves Edge lane
- 15 merkins at every street light until the four way stop with Running Horse
- I think there were 6 or 7 light poles
Mosey down Running Horse to Wheat Field Dr.
- 20 squats at every street light until the intersection with Wheatfield
- I think there were 5 total stops
Mosey up Wheat Field to intersection with Joe Kerr
- 20 speed skaters at street light and at intersection
- 40 total
On your six on the sidewalk at the Marvin Creek entrance where I sat 10 years ago.
- 30 American Hammers in cadence
Mosey to intersections with White Tail Terrace
- Run to end of cul-de-sac for 15 Burpees with “coupon” jump over
- Run back to start for 30 gas pumps
Mosey back down Wheat Field to Running Horse
- 5 Burpees with “coupon” jump over at the street light and intersection
- 10 total
Mosey back down Running Horse to four way intersection
- 20 Monkey Humpers at each light pole
- 100 total
- Circle back for six
Mosey back down Groves Edge to path back to the school
- Alternate between 10 Merkins and 15 LBCs at every light pole
- Cirlce back for the six
Mosey back to COT, 6: 15am on the dot.
Done!
MOLESKIN:
Today felt like it took a while to get to Joe Kerr Rd. A lot of Par 5’s out there today on the long course. Great course and very quiet out there in the morning.
Everyone really pushed it out there today. Great to see The Knish back out after some Achilles issues. I know a lot of us have dealt with that and I’m sure running 2.5 – 3 miles with jumping burpees was just what the doctor ordered.
Welcome Spaulding! He “just moved here” from Manhattan 3 years ago. Thanks for bringing him out One Star. Look forward to seeing you post again.
Everyone did a really great job of staying together, circling back for the six, and I hope the IPC exercises will only make you faster later this week.
Hope challenge is the month of September. PAX share something they have struggled with and how they overcame that struggle. Today I shared about my past struggle with drinking. The early 2000’s were a rough time and the culmination of my life spiraling out of control. Three DUIs, three treatment facilities. Massive legal issues. I was the poster child for what it looked like to be morally, spiritually, emotionally, and financially bankrupt. Thanks to a divine interaction that I was completely unworthy of and one that still gives me chills to this day and the fellowship of AA I will be celebrating 12 years of sobriety next month on October 30. If you are struggling with drinking or addiction please reach out to me in person or through a private message. I’m happy to talk and listen. I’ve been down the road and kicked to the curb more times than I can count. I know what it’s like to be caught in the darkness and insanity and there is a lot of light, and a lot of life, and a lot of Hope, and perspective on the other side.
Thank you for the opportunity to lead today.
ANNOUNCEMENTS:
- One Star dropped some perspective on us today:
- We
follow the habits of three groups:
- The close
- Who we see daily
- The many
- Who we see weekly
- The powerful
- Who we look up to an aspire to be
- The close
- Great perspective for setting good habits for ourselves whether it be for self-improvement, working out, eating healthy, taking care of our family, etc. I think it’s important to try and surround ourselves with people that are moving in the same direction in life with where we want to go or who we want to be as we are more likely to follow their habits and learn from them.
Fifty bucks says the Smails kid picks his nose.
Sixteen men met at SCMS this AM. All were veteran F3’ers – All were disclaimed. Time to roll out!
Wait, here comes Floor Slapper at 5:32. He was a few minutes early at least.
COP
IW, LSS, SSH & merkin x 15
Indian Run to Rose Cliff – rinse & repeat 5 x
- 10 merkins at the bottom of the hill
- 10 squats at the top
Indian Run back to the school
Partner up by the benches in front of the school
- P1 runs around the short loop while P2 does an exercise.
- each man rotated through dips, durkins, squats and lunges while the other partner ran
Mosey to the rock pile
- P1 did curls, triceps, and overhead press while P2 ran the short loop to the bleachers and back – rinse and repeat 3x.
People’s chair
5 minutes of Mary
Announcements:
I’m looking to fill the calendar up through December – Get with Thunder Road to sign up.
Isabella Santos run – 5 or 10k – 9/28 at Ballantyne Corp Park. Help support kids fighting cancer.
Everyone was pushing it hard through the heat and humidity. I think I finally stopped sweating around 9am. My co-workers were thrilled. I was literally blown away by the sonic boom when Snooka and Sardine flew past me on the sprint part of the Indian Run. Chuck Yeager would have been proud. Good to see Thumper back out. There was not much of a six today, everyone stayed pretty close.
Damn, keep your opinion to yourself….
In my head Sunday morning I was thinking, “I wonder who is on Q at Ignition?” I click my trusty F3 South Charlotte bookmark and I see its Hollywood. Damn it. I wonder who’s on Asylum and see its Gerber. Double damn it. And who’s on at Flash……Zinfandel. Whoops. Time to mush my weinke’s together. So here goes my 28th Q….
If you have followed me in the gloom I try to do things to keep everyone together best I can. Do some rounds of different things to let gazelles run while letting Clydesdales to get that cardio in. Then mix it up with some painful group exercises that really help to keep that HR up and burn these damn calories from eating like 3 pizzas Saturday night.
DiCCS given. Let’s roll…
THE THANG
Mosey to the front of the high school. Damn it shoes are a bit wet. Circle up for….
1. 20 x SSH IC
2. 20 x Imperial Walker IC
3. 10 x Morroccan Night Club IC
4. 10 x Merkins IC
5. Jimmy Dugan
6. Calf Stretch
7. 20 x Deep Slow Squats IC
8. 20 x Mountain Climbers IC
9. 20 x 6” Plank Jacks IC. Ouch!
Mosey to big sidewalk near parking lots. 1 x MTs & 4 x Bear crawls up to 5 and 20. I love the 10 and 40 but I know others despise it. Decided to shorten and keep it moving. I also learned that I was brain dead and couldn’t count at all. So that’s great.
Mosey to back of the high school and find some bench. 30 x dips, 15 x box jumps and a lap around the circle. Rinse and repeat 4 times. Shout out to the Five Stones crew for rebuilding the tops of the benches….no more splinters in my weinke!!
Mosey towards stairs. 1 x Big boy sit-ups. 4 x LBCs. 4 x Merkins between each round. A good burner and it sounded like Dancing Bear was dilating based on the birthing noises he was making next to me.
Mosey down to Rudy’s Poop Palace. Find some wall. 20 of each: Jabs. Air Presses. Toe Lifts. Quick Break to shake legs. Back on wall. Jabs. Air Presses. Heel Lifts. Burner.
Mosey up hill to lunch tables. OYO. 10 x Derkins. Run to alcove. 10 x Donkey Kicks. Rinse and Repeat 4 times.
Compass if time allows I wrote on my cheat sheet. I didn’t realize that I needed to put degrees on it to help Dancing Bear. I yell out 90 degrees to the right and he says that’s 45 degrees. Being brain dead I don’t challenge him only to realize he’s an idiot. I will just say that DB works for a home builder and if you saw him near your home please call the warranty company ASAP.
40 seconds to fill. Recalc yells 10 BHs and 15 seconds left DB yells for Heels to Heaven. Time!!
MOLESKIN
Great morning everyone! My weinke went as planned and based on the nearly zero chatter SUCCESS! Either that or they were whispering about my terrible plan. I felt good about it regardless.
SOAPBOX TIME! Let’s get it over with…..
Form. From form form form form. If you are injured, you can probably disregard. But also if you are injured, see what is hurting you and check your form. While injury or overuse could be the reason for your pain it’s also very likely that it’s poor form. Easily fixable though…
Those that are NOT injured, keep reading. This Iron Pax Challenge has brought to light some questionable form. I’m not standing on this soapbox to say that I’m perfect, I’m trying to keep an eye on it constantly. I personally just see it as a good time to remind all of us that, and this might be solely my opinion, but I would rather see Pax modify to do less reps but with proper form. It will help build the muscles needed to do the full amount of reps! That is the point of all this I think….
If you are in the front 1/3rd in every workout but your form stinks….knock it off. If your push up is what some are calling the “crinkle fry” on Twitter you are making me hungry during posts. Let’s take that push-up passed the crinkle, engage your core and get that elbow to 90 degrees boys! Let’s get those hips parallel to your knees in a squat! Honestly I don’t think anyone is counting other people’s reps but crappy form is very noticeable. You can do it!
This is all very hard to come to any type of self realization. It’s hard not to read this and not be a little offended too. Not my intention. Intention is solely to get better. If your ability Bear Crawl hasn’t gotten further in the last year, push harder. If you can’t complete 10 IC merkins, look at your form. If you have questions or comments ping me. While my personality on GroupMe is that of a sarcastic asshole at times, that’s not all I bring to the table. It’s a good portion of it but I’m also very open to assisting anyone in anyway (as long as its not helping someone move homes).
Great push my all the pax today! I always enjoy leading these workouts and hope those thighs will feel itchy with soreness by tomorrow morning. You are welcome.
Thank you Trojan for taking us out!
ANNOUNCEMENTS
• So many opportunities to lead here at F3 Waxhaw. Have an idea? Run with it, run it by a friend or bring it up in COT. Lead lead lead!
• Do you have an awesome community clubhouse we could rent for our F3 Waxhaw Holiday Party? We are looking for a location for the evening of Dec 7th. Holla at me or Twinkle Toes!
• F3 Waxhaw Awards show is called the Effies! It’s on Nov 16th at the Briarcrest clubhouse. (No kids and no wives)
• 5k Speed for Need runners wanted! Sept 28th, ask Posse for more details.
• New Site coming soon on Friday’s. Introducing Diesel! Zero mileage and gear focused at Five Stones Church. Thanks to Brutus and Chastain for running with this!
• Carolina Thread Trail Run! Still going strong on Wednesday mornings leaving from Nesbit Park. It’s 4 miles out and 4 miles back. It’s not easy but it’s fun as hell. You obviously can bail on running until the end and push to whatever mileage you want. Ping Rubbermaid for more details.
• Oh man, CSAUP at Lake Wylie and I’m intrigued: https://f3thefort.com/2019/09/16/the-nessie/
I don’t know why they call this stuff hamburger helper.
It does just fine by itself.
I just had a two-hour nap. Is it still Saturday? 19 of A51’s finest gathered this morning:
Fault Line – Asked permission to steal the island hopping rock thing we did this morning. Granted. I stole it from someone – Haze maybe? Imitation is flattery or something like that.
Sprockets – He defended the honor of all of us old men by chasing down.
Skipper in the long sprints we did from the hotbox wall to that patio over there. Three times. He did quit on the third one though – I’m sure not because he was tired, but to give Skipper his pride. Sure.
Skipper – The young man put in work out there. Most of the youth that join us give 25% effort at best, but he was working hard all morning.
Hopper – I wish I could say the same for his old man. He does look younger without the beard though.
Deep Dish – Not only did he not leave early, he stuck around for coffee after. And his hair looked amazing the whole time.
Boerewors – Frankly, I didn’t really see him during the workout. It’s possible he was only there at COT when he realized that the Cricket league that meets at Calvary got rained out this week.
Scratch ‘N’ Win – Good example of why you ought to talk to guys during and after the workout about real life. He was heading to Asheville after the workout where he’ll be doing some “development” (fundraising) for the non-profit he works for. Good stuff.
Geraldo – I mean, his form wasn’t great on the rock thrusters we did on the island hopping thing, but he was fast on the running part and finished on the podium.
Hoover – In a surprise move during COP, he responded to heckling from Alf by walking through the circle to give Alf a big, sweaty (from the pre-run) hug. Well played.
Guinness – FNG EH’d by Flipper. It was maybe the quickest naming I’ve been a part of – last name “Stout”. Fault Line thought we quit too soon and took the easy way out, but sometimes the easy call is the right call. Welcome.
Flipper – Did not take kindly to a comment about his speed early on, responding with, “Come talk to me when you prerun 6 miles.” No thanks.
Blowhole – Dude was flying on the rock island part. Fun fact – I went to a good tailgate party that he hosted next to Unknown Brewing a few years ago, with LaZBoy.
Bernanke – I think he, Blowhole and LaZBoy were having a bro morning, including a nice brunch after the workout.
LaZBoy – Reeling after the poor display of athleticism by his Tarheels on Friday night. That was bad.
Alf – That’s my nantaan. Full effort all morning, some good heckling, and a double-shot of espresso at Coffeeteria.
Turkey Leg – Saw “Hustlers” with his M last night and reported back that JLo still has her fastball. He did seem a little slow this morning – I’m sure it was just the shin splints.
Mr. Magoo – Again, from a conversation about real life, I found out that he has a kid at Georgetown. Also he’s an Ohio State fun (31-0). Also, I still feel a little bad for the nickname – Hops showed up to Q Base Camp with preselected FNG names a while ago.
Tagalong – He seemed to really enjoy the Catch Me If You Can rock carry around the church. I haven’t used that one in a few years. It’s awful.
Gummy – ‘Twas an honor to lead this morning. There is a moment every time I Q when I say to myself, “I can’t believe these guys are following me and listening to what I tell them to do.” Leading isn’t easy – this silly workout thing we do is good practice for real life.
The Hair Band tour swings back into F3Outland
I continue to post during the week but it’s been a while since I have been to #F3Outland on Saturday. When I saw the need for a Q to step up along with having availability I knew it was time to get back to the OG AO and it went something like this.
Quick #HairbandMile over to Diesel Alley
COT
Side Straddle Hops x 20
Imperial Walkers x 20
Hillbillys x 20 (more on this later)
Little baby Arm Circles 10 fwd 10 bk
regular arm circles 10 fwd 10 bk
Peter Parker x 10ish Jabberwocky was complaining about speed of reps but I looked up and he was doing Mountain Climbers sooo yeah it would be a different speed.
For Jabber’s sake Mountain Climbers x 20
The THANG
Partner up
Round 1 /2
P1 Step ups, p2 run the cheese weave (through the busses)
flapjack, repeato (for a second round)
Round 3/4
P1 Carolina Dry Docks, P2 cheese weave
flapjack, repeato
Round 5/6
P1 Flutter Kicks, P2 Bear Crawl the “Gauntlet”
flapjack, repeato
Next up… Mosey to the elementary school parking lot with some lunges and backwards running along the way. (Just for GJ who wasn’t even there, but you are always in our hear…. cough cough nevermind)
Once in the parking lot it was time for suicides
Start at the light pole run to the first tree and 1 burpee, come back and 5 squats, go to 2nd tree, 5 burpees, back to start for 5 squats, then run to 3rd tree 5 burpees and back for 5 more squats.
Mosey back to the small track but before we do stop at the rock pile and pick out a new friend, of the lifting variety not running variety. Jabberwocky liked his new friend so much he named it JabberRocky. Hey whatever it take to get you through a beatdown. #AccountabilityPartner
Get with your partner and new friend
Rounds 1/2
P1 Curls, P2 run the track
Flapjack and repeato
Rounds 3/4
P1 15 Tricep Extentions and 10 Overhead Presses, P2 Run a lap
Flapjack, repeato
Everyone circle up on the grass, I have one more friend I want to introduce you to… Jack Webb!
1 Merkin and 4 air presses, up to 10 merkins/40 air presses #CrowdPleaser
Time is getting low so we will just stay here, on your 6!
Time for…
6 Minutes of Mary
Dollys x 20ish
Pretzel Crunch right x 10, left x 10
Backscratcher x 20
Recover and DONE! Deposit the rock friends back to their home and back to the cars for Circle of Trust
Announcements
Bonhoeffer is in a play, I don’t remember the details, ask him.
Shepherd is on Q at Thrive Tuesday
COT
Ye Olde Moleskine
So during Imperial Walkers the #Mumblechatter was strong about a possible reason of the start of Hillbillys… i.e. IWs were too hard for the mountain men to do. Bernanke #Fartsacked and was unable to defend his kin-folk so the reason is now set in stone.
#Tclaps to Bonhoeffer for making friends by asking the lady walking the dogs how much per dog, to which she replied only for sale if he takes all of them, he meant how much to walk a dog not to buy them but made for a good laugh to get our thoughts off the beatdown if only for a moment.
It was good to have some 2.0s with all their bottled energy, let it be known I beat Lightning Bolt in a race and Siggy called me fast! It must have been the #Qdrenalin because we all know I am a #Clydsedale for life.
Strong work by everyone, I heard some nasty things being said about me when we started Jack Webb it’s ok (Jabberwocky), you are stronger and better for it. Unplugged said he was sweaty before but that just opened the flood gates, glad to help detox your body.
Strong work by Crypto who has been on call and working nights the past week, it may have sucked being out there but your body will thank you later… after some soreness so maybe much later but it’s good to get out from behind a desk. Also strong work by Siggy with his 2nd F3 Post ever! It doesn’t get easier but you will get stronger and faster.
Thanks to Jabberwocky for taking us out, always an honor to lead this group of guys!
Aye!
Hair Band
Getting Weird on Friday the 13th
It was a balmy full mooned Friday morning on the 13th of September at Centurion. What you are about to read may be disturbing for some. Discretion is advised.
I arrived still suffering from liver overuse from my work trip in DC where I slept in the tiniest hotel room in the United States. You can check my Gram for pictures. It would have been perfect for someone of Purple Haze’s stature. He actually wouldn’t have known what to do with all that space. For me (and the rest of the normal sized world) it freaked me out. I laid there being able to touch both walls at the same time. Sweating from lack of air circulation, yet the AC cranked as cold as possible. All of my clothes were damp each morning. All of this gave me time. Time to think. My thoughts got pretty dark. Really dark. I tried thinking of what would be a gnarly workout for Friday the 13th. I looked up countless Jason Voorhees references. Wondered if we could really find a Crystal Lake. Thought about if Kevin Bacon regretted being in that movie. How did that little boy who died turn into a grown ass man that haunts people years later after his mom butchered all those teenagers? Sorry…I forgot to add #spoilers.
All this to say, I ended getting so sidetracked I completely forgot to plan anything out for Centurion. The only thing I had was running the Centurion Mile and doing 13s in the deck. The whole rock thing didn’t jump into my head until about 5:12 this morning. Full moon? Not a coincidence.
So at 5:29:30, I gave out the disclaimer. I reminded everyone that I’m not a professional (these guys do need reminding of that from time to time. I mean, just look at me. Chiseled body of a god.). Then I let everyone know that with the calendar being Friday the 13th with a full moon, things would get weird. I was hoping to get a little dragon play in today, but we ran out of time. Ok, you ready for me to actually talk about the workout yet? Fine, here goes:
First off: 13 burpees OYO. Always a crowd pleaser. Got some “that’s not weird, that’s just stupid” and Haze’s classic “this is how we get injured”. Hush old man. It’s good for you.
From there, run out of the parking lot up Little and make a quick stop at the rock pile. Instructions were given to grab a “running friendly” rock. Ickey decided not to listen and grabbed a boulder to which he did not realize he would regret so quickly. After I told everyone to follow me and we got enough steps away that one could not easily exchange their rock, I told everyone to finish the Centurion Mile with the rock. See you all at the top of the deck!
COP:
- SSH x 13
- Merkins x 13
- Low Slow Squat x 13 (this is about the time Margo figured out the pattern. He’s slow, but we love his Christmas lights) (this is also the time that Ickey made it to the top of the deck and threatened to throw me off the side…or something like that)
- Mountain Climbers x 13
- Wide Arm Merkins x 13
- Peter Parkers x 13
Take your rock and go down the step to the first floor for 13s
- Run to top of long ramp: 12 merkins
- Run down to middle of long ramp: 1 jump squat
- Back and forth until 1 merkin and 12 jump squats.
- Keep your rock with you at all times
Margo was the trend setter by ditching his rock early. Hopper quickly followed, then a majority of the pax did too. Weak sauce. Props to Ickey, Thunder Road, Marconi, Lorax (and of course YHC) for keeping their coupon the entire time. IF I missed someone there, my apologies. My cognac laced sweat was pouring into my eyes pretty good by that time. Haze did ask me about half way through if I planned to finish the 13s. C’mon man. Of course. And we did! We threw 13 LBCs in at the end while everyone wrapped up.
Time to run all the way back to the rock pile. We stopped on Little to get some curls in while we waited for Champagne. When can call him Simon since he took Ickey’s rock for the run back. #HIM
Back to the parking lot with 5 minutes left. Time filler: Line up A BREAST.
- Bear crawl from one end to the other and sprint back.
- Lunge Walk
- Burpee Broad Jump
Finish up with some Mary:
- Freddie Mercury x 13
- Something else x 13
- Heels to Heaven x 13
That’s it folks. Stay weird out there.
-Pro
Announcements:
- Speed For Need – Isabella Santos 9/28
- New 3rd F on the 25th @ Middle James Brewery (old Pineville Golf Center) called Question
- Chelms needs friends. Seriously. But really, lots of help needed on Saturday mornings with Men’s Shelter and other things.