5-0
***News Flash***News Flash***News Flash***News Flash***
Oppressive humidity descends upon Area 51 like a wool blanket for the 1,000th day in a row!!! Will it ever end??? Story at 11:00…
Speaking of 11, this is the number of PAX who marshaled in the South Charlotte Middle School parking lot at zero dark thirty to receive a sweat laden beat down of the moderate variety. After a ridiculously inadequate disclaimer (which contained ZERO mention of safety), YHC led the PAX into the murky gloom.
COP — Gateway Academy Parking Lot
All exercises in cadence, 10 reps each — LSS, IW, Ascending Merkins, Lunges, Plank Jacks (or was that later?). Finished with a gluteus maximus stretch. For past Q’s, YHC’s Weinkes were thorough and written out on a yellow legal pad. 3 years into this F3 thing, YHC figured it was time to pare down the Weinke and “wing it”, so to speak. #veteran Forgive the fuzzy memory, as it has been 15 hours since the workout.
Mosey to Alexis ‘hood for the Main Event.
Home base: McPherson and Wyman tee intersection. Run to each of the 4 cul-de-sacs, one at a time, perform called exercise, return to home base, Mary. Merkins, Jump Squats, WA Merkins, Burpees (nice touch at the top of McCallum aka Hamburger Hill).
Mosey to 51 and Strawberry Lane. 10 ea. Descending Merkins. Continue mosey to SCMS rock pile and grab a lifting rock.
Curls, Shoulder Press, Tricep Extension – 10 IC. Run to baseball field bleachers, return to rocks. Thrusters – 10 IC. Return rocks.
Mosey to SCMS baseball field. Starting at home plate, run to RF foul pole. 5 burpees. Return to home plate. Run to LF foul pole. 5 burpees. Return to home plate. Speed trials around the bases. 1x each direction.
Note: YHC briefly recounted the story of his 2.0’s recent triumph at the Dixie Youth Majors World Series in Ruston, LA (12U age group). The final score in the championship game was North Carolina 5, Florida 0. Henceforth, exercises on the baseball field with “5” burpees and the subsequent title to this backblast. The poles were a nice touch as they reminded YHC of his glory days running poles at McClintock Junior HS as the baseball coach berated YHC for lacking speed. “I can measure your time from home to first with a sun dial.” One of YHC’s personal favorites.
Mosey to top of concrete stairs. Mary until YHC’s Timex Indigo no frills watch read 11:15. Done.
Moleskinny
Solid work by all PAX today. Mumble chatter was light, effort was strong, complaints were minimal. A goal of a YHC Q is to keep the PAX together as much as possible to slyly mix in ample 2nd F. Mission accomplished. Since no MASH PAX joined Hopper today, the ageless wonder happily joined the BC PAX for the festivities. Great to have you, brother. Proudly joining the Respect Ranks were Mr. Magoo and Snowflake, all 3 of whom got after it this morning.
Hannibal mentioned prior to launch that he reluctantly chose Base Camp over his regular Monday stop since YHC was on Q, which was no doubt in honor of our 1984 Queen City Doubles championship. Bring the trophy next time, Hannibal. The PAX will love it.
Geraldo is sneaky fast, and wants so badly for his Mets to win the Wild Card. Not so fast, my friend. Go Braves.
It was YHC’s first time posting with Man Tooth, who drove northward to join the fun. Pleasure meeting you, brother.
Clover has to be on Cloud 9 since his beloved Irish cracked the preseason Top 10. Aren’t you a Duke grad, too? Prepare yourself mentally for the Bama beatdown on Aug. 31st. #thisaintbasketball
Jello planted the shovel flag in the hard scrabble SCMS red clay. Thank you for the opportunity to lead.
Sardine was wholly unimpressed with the Weinke. “You get a ‘D’ for creativity.” Kind words indeed, but fairly accurate.
And lastly, Spackler runs pretty darn fast for someone who was swimming in Tito’s 8 hours prior. You just can’t hide raw athleticism.
It is always an honor to lead the finest PAX in F3.
Thanks to Snowflake for the takeout.
Announcements
Labor Day convergence at Cuthbertson High School in Union County for a new AO launch. Base Camp closed that day.
First time for everything – thank goodness
PAX – Chelms (WD), One Eye, Mr Brady (R), Brady Bunch, Chalet, About Time, Heart Breaker, Pop Tart, Crawfish
Mr Brady made thru the workout and COT with his wife beater still on and the rest of the PAX were pleasantly surprised (several were facing the other way in COT until YHC noted it was safe to look). I guess the cool wet grass down on the lacrosse field kept the temperature low enough. It would have been nice to have a pool instead of the field as carrying rocks under water would have been much easier. Between the humidity and the rocks, YHC got my monies worth but the Hate’s may have been looking for more.
The Thang:
COP – SSH, Mtn Climbers, Merkins, Squats, 5 burpees
Mosey across the street and head down to Carmel Middle – stopping at each speed bump for 5 burpees. Plank at school waiting for the six and then run around to back of school – passing Gladiator crew setting up (why would a man ever pay to workout at 5:30).
COP – Merkins, Diamonds, CDD, Boone (L and R)
Grab a rock and find a partner (don’t grab a partner and find a rock like One Eye tried to do – never ends well). Head over to Lacross field where we alternated sprints down the field and called exercise at the line. We did curls, push presses, squats, merkins, dolly, flutter, etc. etc and we ran full field sprints, karaoke, rock carries, bear crawls, and backward runs (YHC was smoked after this set).
Mosey over to behind the school after dropping of coupon for a minute or so of wall sit and then over to benches in front of school for dips and incline merkins – rinse and repeat.
Run back to launch point with 5 burpees at each speed bump (One Eye and Mr Brady were Refusniks at this point but YHC dutifully performed what I called even if my form was, well, typical).
COP – with LBC (One Eye) and heels to heaven (Mr Brady) before finishing the last 1 1/2 minutes with burpees (longest 1 1/2 of the morning by far).
NM – Great group as teams larger than 12 are hard to lead and even harder to remember everyone’s name. I like to force myself to recall names instead of using a phone as it forces me to go around and meet the guys I don’t know (Brady Bunch, Heart Breaker, Crawfish this am).
Can someone tell me the secret sauce to the gladiator camp? Do they give out free stuff with your fee or have an awesome DJ to keep the tunes rolling? Strippers? Happy Hour at 6:16am (I might go for that)? Just don’t get why a man would pay someone for an orchestrated workout when he can experience a complete cluster of a workout that I lead. Probably better marketing
Announcements – I urge men to look around and see a problem in our society they can attack. If you look at the health and skills of our teens you can see they lack a lot. We can always use more help with teen engagement, especially from guys who have a practical skill like wood working, engine repair, carpentry, cooking or anything of real value (no lawyers, financial consultants, or salesmen need apply – just kidding).
One Eye took us out – thanks for praying for our kids as they go back to school. May they find their purpose much earlier in life than YHC did. As an addition, let’s continue to pray for About Time’s 2.0. He doing great but has a ways to go before the chance of recurrence goes away.
5 Dry Docks
Seven kept it pretty simple (not easy) at Asylum.
Warm-up Circle
15 Side Straddles
15 Imperial Walker
10 Steve Earls
10 ‘Mericans
15 Plank Jacks
Point A -> B Opening Set
A series of mobility, agility and sprint drills approx. 20 yards each way. Examples includes high knees, butt-kicks, side shuffles, bear crawls, duck walks, lunges and burpee broad jumps. The drill last about 15 min. Each time we finished a set, it was concluded with 5 Carolina Dry Docks.
Tabata Time
4 min per set 20 sec work, 10 sec rest
Set 1 – Bonnie Blair (jumping side lunge)
Set 2 – Mountain climbers
Set 3 – Freddy Mercury
Set 4 – Burpees
Point A -> B Closing Set
Repeato of the above. It was significantly more difficult after the Tabata.
Mary
Low flutter, high flutter and Rosalita
Daily Affirmation
Sometimes the hardest job is doing something you’ve already done. It’s in that persistent grind where discipline and mental toughness is forged. Doing those sprints over and over again isn’t exciting, but it most representative of the daily work (both at home and for your employer). Learn to dig in and push through. Aye!
Triangles of Terror
PAX: Gage, Christmas, Gypsy, Retread, Tweetsie, Arena, Jello (QIC)
Quick Disclaimer at Start Point and instructions given to
Head to the Scout Hut
Mcdowell St. .1 L
S Trade St .5 R
STOP at Far Exit of Matthews United Methodist (scout hut). Fast guys run parking lot while waiting on Six.
Get first Set of Called Exercises (Set 1)
- 10 Speed Skaters
- 10 Jump Squats
- 10 Heels to Heavens
Partner up (Gage and Arena, Christmas and Gypsy, Jello and Retread and Tweetsie ) and run together.
Instructions given to Head to the Far corner of Covenant Church. I discovered there is a sidewalk heading up Fullwood lane. Several guys cut through the Covenant Church Parking lot – Safety First!
Corner of Covenant Church Lane by Porta-John
Do 1st Set of exercises OYO.
Fast guys run in parking lot while waiting on the Six.
Get 2nd Set of Exercises (set 2) – Bat Wings! This is harder then one might think if you keep your arms straight and don’t drop them.
- 10 small arm circles small
- 10 small arm circles reverse
- 10 claps in front
- 10 claps overhead
Directions given for Small Triangle 1
P1
(Right) Route 51 .3 R
John Street .5 R
Christ Covernant Church Lane .4
P2 – Reverse
(*) Meet in the Middle for 10 handslap merkins
When you meet back at Porta John, do 1st, 2ndset of exercises
Instructions given for 2nd Triangle, which was essentially run the perimeter of Christ Covenant Church
P1
Covenant Church Lane .3 R
Treverton Drive (last road of Covenant see sign for Covenant day school) .2 R
Fullwood Lane .2 R
Route 51 .2 R
P2 – Reverse
(*) Meet in the Middle for 10 handslap merkins
Meet back at Porta-John, do Set 1 and Set 2 of exercises
As a group, easy Run to SunTrust at 345 West John St using Christ Covenant Church Road .5
Instructions given for 3rd set of exercises which include:
- 10 Plank Jacks
- 10 Squats
- 10 LBC
Directions for 3rd (and Final) Triangle of Terror
West John Street .2 R
North Trade Street .3 R
Main Street .4 R
Irwin Lane .1 R
P2 – Reverse
(*) Meet in the Middle for 10 handslap merkins
While exercises were started, we ran out of time and headed back at 6:12.
Great Workout by all! The concept of this work out came from my boss at work, who recently visited Bermuda and has run some marathons.
Glad that I got to meet Arena who is on the 9 Man BRR team. Solid runner who will bring it. Gypsy was out in front for most of this. Many props for willing to drive for the BRR, instead of crushing it. I remember Christmas from the Crane Relay, who brings it. Really great effort by Gage out there. Thankful to be able to keep up (almost) with Tweetsie and “Mr. Consistency” Retread.
Thanks for letting me lead! I really liked this format and hope to catch Sparta more.
Asphalt Jungle
14 men and one 2.0 braved the 8 mighty lots of St. Mary Kays Cathedral today. One FNG survived and earned a new moniker with a side of PTSD. We all sweated, abundantly.
The Thang:
- Warmup COP
- 10 squats, run a lap
- move to next lot, 10 squats + a pax chosen exercise, run a lap (1/4 mile)
- Repeato for all 8 parking lots, up to 8 exercises chosen by the pax
- We did, squats, bicycles, merkins, lunges, burpees, hammers, and I honestly forget what else
- Bring it back home, subtracting an exercise each time, again chosen by the pax
- Melted Mary
MansplainSkin:
I got my moneys worth. I’m not sure about the rest of you, but the final couple of laps were rough. I knew this would be a challenge, but I was not prepared for the amount of sweat leaving my body, even with the waters I had out there.
Welcome FNG “Hump Day”, named after the 55gallon Camelbak that he entered with and quickly discarded after the initial round of Side Straddle Sloshes. Strong showing.
Negative TClaps to BLC for calling the Burpees on Round 5, which meant we had to repeat them for several more rounds. We almost caught a break, because nobody could understand what he was saying. (un)Fortunately Gummy was carrying around a Redneck Rosetta Stone (pocket edition) and we figured it out.
Be right back, gotta pull this plank out of my eye.
Ok – that’s better.
Saturday beckons and Real Life > F3, so I must apologize if this seems a bit parsimonious. Hope you guys enjoyed the workout.
HH
Chiseled Comes To Outland
I attempted to make a go at this octuplet thing. 7 workouts in a week and one second or third F event. Unfortunately, my daughters baseball practice got in the way of both clyent dinner and f3 dad’s. Alas, I will have to settle for the septuplet instead. 6 workouts and q source.
Why do I tell you all this? Because I was completely exhausted and knew that touring all that Outland had to offer would not end well for me. So instead, I decided to bring Chiseled (gear workout) to Outland.
Brutus and I arrived early to unload equipment. At 6:50 it was just us; concerning, but perhaps a ton of last minute guys will come streaming in. 6:56 – Chastain arrives. 6:58 Smokey.
DiCCS given (Disclaimer, Cell Phone, CPR, Safety. Playlist going (late 90’s and early 2000’s hip hop). Chastain looks at me and taps his watch. Yes I know it’s 7:00, I was just hoping we would have a last minute guy come in on two wheels….nope….ok, let’s go.
WARM UP
Lap around the parking to to below the buses. Circle up (Square up as Chastain called it) for 15 ssh, 20 mountain climbers, and 13 Peter Parker’s. Why 13? Easy, I was breathing hard and tired of counting. The beauty of leading, I can stop when I’m tired.
THE THANG
Crawl bear (backwards bear crawl) up the hill stopping at every bus line to do 5 dry docks. I originally called out a Posse special- go until either the 12 gets 12 or the 6 gets 8. I then realized half way in that 8 is a long way and 12 is almost impossible. When I (the six) was at 6, I decided to call one more. Everyone was breathing hard and cussing me so I know it was a well placed audible. 10 sec count then into bear crawl down hill with pulse merkins (1.5 merkins – down, half way up, down, all the way up) at each bus line starting at 1 and increasing by one each line. Side note: bus parking lines are further apart than car parking lines. That would have been good to know before those two exercises. We were going to go 8 lines, but Chastain was complaining so much that I cut it to 7 lines. Truth be told, we were all spent.
Over to the side of the parking lot for a quick game of four quarters beat the q. Run the width of parking lot and back. For every pax the q beats, it’s five burpees. Either the group really wanted to avoid burpees, or I am really slow (probably the latter) as we did no burpees (even after repeated attempts by me to gain an advantage to force burpees on the group). Good push.
Quick mosey to side of school with the brick benches for the weights portion of the workout. We would start with legs.
LEGS:
Three stations and a runner for timer. Up and overs the brick bench, Turkish get ups with 20 pound medicine ball toss at top, and foot release squats. Two rounds and then finished with 10 one legged step ups per leg, 10 one legged lunge (foot on bench), and 30 foot release squats.
Hot Lap – kind of, legs were spent
Biceps – four stations. 40’s (timer) using 27 lb bar (10 full curls, 10 bottom half curls, 10 top half curls, 10 full curls). 30 lb dumbell curl, 22 lb bar reverse curl. 35 lb keddle bell curl. It wasn’t until I went third on the 40’s that I realized 40 was too much. Too late to change. Ended biceps with 10 reps at each station
Hot lap. Smokey remarked that he felt like his arms were pulling him forward.
TRICEPS
Four stations – skull crusher 27 lb bar, overhead tricep extension w 35 lb keddle bell, bent over extension with 12 lb dumbells, and 25 dips (timer). Two rounds. Finished with 20 dips together.
Hot Lap
SHOULDERS
Four stations – 20 medicine ball squat/wall throw (timer), 30 lb upright row, 25 lb military press, 35 lb keddle bell press. Ended with 10 at each station to close out shoulders.
Hot lap
BACK
Four stations of heavy weight (35, 30, 30, and 25 lbs) for lawn mower pulls. Forty reps right, forty reps left alternating weights every 10 reps.
ABS
15 Heels to heaven
25 lbc in Cadence
10 windshield wipers. And then 10 more as Chastain didn’t want to be short changed. Time.
MOLESKIN
I am always appreciative when asked to lead a workout. Thank you for Chastain for asking me to come out to Outland to join.
I was a little bummed at the turnout, but I know F3 dads was going on this weekend as well as last minute vacations and sports starting to crank up. Outland is a great site if you haven’t visited it. Its actually four schools all grouped together on one campus. Get with Chastain if your interested in Q’ing.
I attempt to bring something new and fresh to every work out I do. I have to be honest though, I felt like I mailed this one in. I was tired after a long week. Stayed up late last night with a fantasy football draft, and decided I’d just introduce gear to eat up some time. It must have not been as bad as I thought as both Brutus and Chastain complemented the workout and suggested Outland incorporate more gear in the future (maybe once per month?). Not a bad idea. maybe help increase turnout as well.
Smokey pushed hard today (as always) and was in the lead on the first bear crawl exercises.
Brutus was a beast on the weights. His bicep vein after the curls could put an eye out. His correction on form a couple times to another pax almost brought a tear to my eye. Thanks for my fellow Briarcrestian for coming out to support my Q.
Chastain, the ever consummate leader, made sure I started on time and finished on time (I tried to cheat us out early a minute as I had to rush to get my daughter to baseball practice). You would think a HIM like that would remember to shut his car door the night before a massive storm comes through – Hey Oh! Sorry Chastain. I sounds as if your car is starting to smell worse than us after an F3 workout.
ANNOUNCEMENTS
F3 Waxhaw name change update and official launch. Sept 2 at Cuthbertson High School football field Parking lot. 7-8 is workout, 8-9 coffeteria.
Swimmers Prostate Cancer Run. Get with him to sign up. Speed for Need still looking for pushers.
Waxhaw clean up next Saturday after Commitment/Coffeteria.
The six (cough)…I mean…the Q is in
13 pax gathered at the three-headed monster AO for what would prove to be a balanced beatdown, focusing on the often neglected muscle groups – back, biceps, and shoulders. And sure we did some merkins too. Disclaimer given this time. Commence workout.
The Thang:
– Mosey to bus parking lot. YHC scouts the playground and instantly modifies next activity based on the change in equipment.
COP
– IW 13x
– LSS 13x
– Mountain Climber 13x
– Peter Parker 13x
– HR Merkins 13x
Mosey to playground and partner up. Size and Speed don’t matter (thank God).
– Partner 1: Jog down fence line enter playground and perform 5 good form pull ups. Jog back to wall.
– Partner 2: Wall sit w/ air presses OYO until partner 1 returns. Flap jack.
5 rounds total. 25 pull ups and approx. 200 air presses
Mosey across street to church/rock pile. Grab a “lighter” lifting rock.
– “21s” (7 curls from shoulders down to 90 degrees; 7 curls from full extension up to 90 degrees; 7 full curls). Then run to back corner of parking lot, perform 5 HR merkins and run back. Rinse and repeato 3 times.
– 30 shoulder presses and 30 overhead tricep extensions OYO. Return your coupons.
Mosey back to launch.
– 2 laps around the school at your own pace. Lunge walk the back bus parking lot.
– Mary to finish up. Dealer’s choice (rotate around circle w/ each Pax calling exercise. Prohl calls for protractor with a final “last man standing” at 10 degrees. YHC was not even close).
– Jetfuel returns the Q to YHC. YHC returns it back to Jetfuel for one final exercise to use up the remaining seconds of the sixth hour and 15 minute mark of anti meridian (that’s 6:15 a.m. for those of you scoring at home). We finish at 6:15:59 by YHC’s watch. 2.78 miles total and some sore shoulders and lats.
COT (Snowflake – please forgive my not shouting “respect”. My mouth outpaced my mind during name-o-rama. A thousand apologies).
Announcements:
Amber mentions an article he recently read about not sweating the small stuff in life and live for the ones we love. Good reminder to not take things so seriously all the time and about what really matters. We could all use more of that.
YHC colleagues newborn daughter Ellie Clark had to undergo surgery. Pray for continued healing and for strength for her mom and dad.
Thanks for the takeout, Queen.
Moleskin:
Those who know me know that I’m often in the back. For more details on how I’m coping with this you’ll need to read my BB from Basecamp a couple weeks ago. The last shall be first….so sayeth Clover…and the Bible. Part of putting together a good Weinke is Q-ing to your strength. Upon first glance you’d think that YHC could run a sub 5 mile – you’d however be mistaken. So, alas I got to announce in my own work out that “the six is in”. Lots of professional articles on “leading from behind”. YHC has obviously mastered that skill. Strong performance by Proehl. I remember being that fast as a teenager. Leprechaun arrived in time to jog straight from his “run in” into our mosey. Good timing, Lep. Jetfuel had some extra pep in his step – coming off the high of being Dad to a Little League World Series Champion, no doubt. Thanks to Sprockets for voluntelling me, then for switching the date and voluntelling me a second time. 2-fer.
Circle of Pain — Middle School Addition
27 Pax: Damascus, Foundation, Deflated, Dasher, Hooch, Credit Score, Dana, Zinfandel, Schindler, Easy Button, Doughboy, Chainsaw, Maddog, Downpour, Rockwell, Runflat, Fuse Box, Akbar, Posse, Hollywood, Glider, Deadwood, Catfish, Gerber, Smithers, Rudy, and Sprinkles.
Start with a warmup mosey to the front of the middle school. Then do 25 side shuttle hops, 10 imperial walkers, 10 potato pickers, 25 mountain climbers, and 10 merkins.
Then there are 6 stations surrounding the middle school with an exercise at each. One station is at the front (5 burpees), one station is at the bus pickup location (10 big boys), one station in the back (15 donkey kicks), one station in each alcove between the branching hallways (20 merkins; 25 squats), and one station in between the third hallway and the front of the school (30 LBCs). Do 2 laps (those that in the front should do 3).
Indian run to the traffic circles behind the high school. Do a relay race and while waiting for your turn do speed skaters.
Mosey back to the start of the workout.