Intro: A little foreshadowing never hurts. In other words, if you know what is coming, it helps you to prepare your mind. I don’t believe that the PAX had a magic 8 ball, but most could feel that the board of pain was on the horizon. It may have even ended up on twitter. They must have read my mind. However, no one new what the background music/ PLAYLIST would be….
A couple of new faces this morning. Therefore a very caring disclaimer was given.
The Thang:
20xsidestraddle hop
10xgood morning nashville
20xemperial walker
Mosey to the front doors of South Charlotte Middle and right there behind the trash can was the board. Mind you, the playlist of pain (a list of 12 exercises, you do 20 of each and run a lap. Oh, just use your imagination), was not new – but the beats were.
Moleskin: I knew there was trouble when Dollywood exclaimed that his dad would love my playlist, which was Classic Rock Drive from Spotify. Grant it the bands were: REO Speedwagon, Boston, the Boss, Leonard Skynard, and many more… However, I think it was Journey’s song from Caddy Shack that left the biggest mark. Puddin’ could barely contain himself (Puddin’ is quite a golfer – ya know). It was about 6am when it came on. I noticed that Chin Music had checked out. I am sure it was because Bryan Adams had not played yet. But also, Dollywood had split.
I was concerned about the PAX leaving early. So, I gave DW a text to make sure he wasn’t injured. Maybe he had to leave for daddy duty. The response was “opposite… it made me want to have a baby… had to get out there to take care of business.” In the words of Journey, “any way you want it, that’s the way you need it. Anyway you want it.” Well played Dollywood. Well played!
Thanks to Tulip for the prayer. I thought we were going to take up a collection or have communion afterwards. Some great missional thoughts about grace and living a life of worship that brings the kingdom!
19 PAX showed up as the lights were turned out at The Maul. There’s an analogy in that somewhere. This was my first Q off campus and was much different due to it. But thanks to my previous posts at The Maul, and Google Earth, I was able to build a solid Wienke.
Disclaimer delivered and we’re off.
Warmup
Mosey to Michael’s parking lot for a simple warmup.
The Thang
Mosey to Firebirds where there’s a nice knee-high wall and long parking lot. After a little more explanation than YHC hoped for, PAX partnered up to take turns running laps in the parking lot.
Mosey to the Regal’s parking lot for 11’s with Burpees and Merkins. Use the 11 crape myrtles lining the lot, which curve in as you progress so there’s less running (recovery) and more exercises. PAX finished up and with the stone’s throw mosey to launch, time expired.
COT & Announcements
Moleskine
The PAX: Fuse Box, Old MacDonald (R), Tupperware, Recalculating, Schneider, Brutus, Chain Saw (R), Banjo, Iron Horn, Spike, Xerox, Wedding Singer, Rockwell
A couple years ago I introduced an exercise called Thunderstruck and swore I would never attempt that again! I guess time heals all wounds because today we brought it back! But this workout wasn’t only about doing push-ups while rocking out to AC/DC. Google says that Planks help improve core strength and stability and that Bear Crawls involve nearly all your muscle groups including the ones in your lower body, upper body and core. Uh ok, let’s do a lot of that! And some other stuff too…
Here’s what went down:
Warm Up Lap up to Cuthbertson Rd and back
Circle Up
SSHs x 20
Imperial Walkers x 20
Mountain Climbers x 20
Plank Jacks x 20
Partner up and report to a station
Stations are:
Tire Flips
25lb Kettlebell swings
20lb Slam ball
25lb Sand Bag Presses
25lb Dumb Bell Curls
Man Makers w/ 10lb Dumb Bells
Hair Burners w/ 45lb Plate
Partner 1 works while partner 2 runs a lap around Mt Chiseled. Bear Crawl at opposite ends of the Mt Chiseled loop. Runner relieves partner.
After each partner does 1 round, hold Plank waiting for the Six. Once Six arrives, rotate stations.
Mosey back to parking lot and circle up.
Time for THUNDERSTRUCK!
Pax holds Plank while AC/DC Thunderstruck plays.
Every time you hear the word Thunderstruck, do a Merkin.
Back COT
MOLESKIN
A few key highlights from the morning:
Great push by everyone! I always enjoy the comradery and working out with such a great group of guys!
Thanks to Old MacDonald for taking us out!
ANNOUNCEMENTS
F3 Dads Saturday at 9:00 am at Dogwood Park
One Q challenge for the month of August. Great time to lead a workout if you have never done it or if you have not led in a while. If you are not signed up to Q in August reach out to site Q’s to see what is available.
POSTING ON BEHALF OF VQ HOMER:
Devotion on Self-Discipline
Workout:
(each stretch held between 20 and 60 secs)
Arm Swing – 10x each arm forward and backward
Neck Stretch – Each side pulling head with hand to shoulder and then chin to chest
Shoulder Stretches – elbow up with hand pushed down over shoulder and then arm across chest – both shoulders
Forearms – arm straight out with palm up and then palm down – other hand pulling – both sides
Camel – Open the chest
Prone twist – stretch the chest – both sides
Butterfly
Hamstrings – laying on the back, pulling each leg up to chest
Lower back stretch
– Both legs pulled to chest – rocking side to side
– Both legs over head with palms flat on ground (plenty of groans here)
Gluteal stretches – on ground with one leg crossed over the other but both shoulders flat on ground
Posterior chain – leg across other leg at 90 degree angle pushed by bottom leg and pulled by hands
Mountain
Malasana (AKA Third World Squat)
Sun salutation – 1 together, 3 oyo
Table top
Cat/cow – 4 times oyo
Child’s pose – shift left and shift right
Sun salutation into pigeon on both legs
Finished!
The group did well with only a few stretches causing creaks, groans, and farts from the men in attendance – Camel, Legs over head, Malasana. Thanks for the opportunity to lead the group!
Homer
Since me tracking my number of Qs is triggering for some of you, here it goes…..it was my 26th!!
I mistakenly agreed to Q after a bachelor party which was one of the many stupid decisions I’ve ever made. I brought something back from my travels with my southern most tip that I wanted to show them.
Posting yesterday was a mistake as Chicken Little was furious at his shoulders and wanted to rip everyone’s off. I was there holding on by a thread sweating margaritas and Coronas from my golden tan skin while hating every ounce of cold delicious drinks I had consumed. I’m praying that’s the last bachelor party ever…
So late last night while watching a movie with my kids I found the strength to create my workout. I was going to run and avoid using my arms in as little ways as possible. Keep it moving, allow gazelles to gallop and allow Clydesdales to stomp around. I think we did just that….
DiCCS given by me Dana because I was coming in hot. No Mary requested at each station and asked PAX to circle back for the 6. Let’s roll….
THE THANG
Let’s Mosey each lane of the parking lot, stopping at each end for a group exercise:
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
Mosey down road to small lot for 4 corners, 20 x Speedskaters and 10 x Bomb Jacks (2 rounds).
Mosey to straightaway. Up 2 lights, back 1. On the Up 10 x Bobby Hurley’s and on the back 2 burpees. Finish at the globe.
Mosey to next lot for ab workout. 1 Big Boy Sit Up, 4 LBCs, 2 x Mike Tyson’s between each round. Ab portion up to 10 and 40. Swapped out LBCs for other abs because we thought we might die.
Mosey over to Lunch benches. 50 x dips CC. 10 x Derkins CC. 20 x Inclined Merkins CC.
Mosey back to start, asked Centerfold to knock out a round of heels to Heaven and one round of 6″ plank jacks. And that’s time…. COT.
MOLESKIN
I’ve run out of brain cells to type much here but I appreciate Dana having faith in me enough to Q this site. Meanwhile Goodfella calls me a Fartknocker, which I semi appreciate, but I stand by the opinion that he is the worst at burpees.
I appreciate all of those that posted this morning and several new faces for me. It’s a great campus with a lot of asphalt to workout on. Thanks for following me into the gloom brothers.
Thanks to Mad Dog for taking us out!
ANNOUNCEMENTS
Quick disclaimer and acknowledgement that I gave bad directions to a PAX joining us for the first time at Hawksnest #thanksgoogle
Mosey down the hill for everyone to grab a running rock and continue the mosey up to the Lax field.
Circle up for 15x SSH, 15x MC, 15x IW, and 10x Lion King’s
Mosey to the line for full field suicides with the rock and 5 merkins at each line
Indian run around the Latin Lake back side trail up to the field house.
Partner up for modified Dora 1-2-3’s:
The extraordinary number of Step Ups (or Jumps Ups for those scoring extra credit) seemed to cause the most complaint….
Some groups finished and time was flying by so we collected our running rocks and continued the Indian Run to the track (placing our rocks back where we found them @hops).
We did one Bojangles Biscuit lap (mosey corners, sprint straights) and finished at the bleachers for a single file snake up and down all the stairs to run out the clock.
From there we kept pace with the fast twitch shirtless runners back to COT
Announcements:
@scratchandwin asked how @huggiebear was doing, and @spackler confirmed he was doing well.
Crosby was welcomed as a new Area 51 transfer from Greenville SC. Despite the poor directions, he powered through and joined us just after moving to town over the weekend.
Mumble Chatter:
@puddin-pop warned that dark gravel roads are dangerous for runners that only shuffle their feet
@scratchandwin was asked by@revlon why he shaved his beard after returning to America from a 10 day trip through the beautiful country of Italy, and his response: “it was high maintenance”
@spackler caught YHC shifting the running rock in order to check our time on the uphill return and assumed I had stopped to walk, so he shouted “IF YOU CANT DO IT, DONT Q IT” #hatersgonnahate
@marge commented on the lack of ice cream parties that UofSC will be having in the near future #GoTigers
Thanks to @hops for allowing me to Q (and likely surpass his 3 mile limit) while he is on vacation somewhere not exercising
The New site at New Town is still bring out great numbers for a Tuesday and I had the pleasure to have a good fashion shoulder day with a group of 18 men and one was a FNG- Little Drummer Boy ( Another Briarcrestian, Bammmmmm).
DICCS/Disclaimer
Cellphone, CPR, and do not sue me, the school, or F3 and modify as needed
The Warm Up
Mosey around school past the fields and playground to the bus lot for some light warm ups ..
15 low slow squats
15 imperial walkers
Calf Stretch
and we are off…..
The Thang
Mosey from bus lot up to the road and down the sidewalk – ending at the long road in front of the school for a Bear -crawl/Dry dock kind of day
40 bear-crawls- 1 dry dock, 36 bear crawls- 2 dry docks ect.. reverse order Jack Webb– yikes
Mosey to starting point and circle up for some ab work while we recover from the horrible bear crawl/dry dock idea…..
Members of the PAX call out a quick hit ab workout for 10-15 reps- did 7-9 different exercises.
Plank up on the curb for some merkins slide overs– hands on curb in a incline position then do a merkin and slide over on curb ( 10 times right then 10 times left)
Mosey to backside of school near the track from some wall work
1- Mike Tyson and 4 air presses- 10/40 pushing air was hard today
Hit the track for a light jog but at every turn a pain station was on the menu
2 laps around track
corner 1 and 3 – 10 bombjacks
corners 2 and 4- 5 burpees
Back to the wall for more wall work in the squat postion
25 air jabs , 100 air presses, 50 air jabs and 50 airpresses
Inverted imperial walkers- handstand on wall and do 15 imperial walkers in cadence ( OUCH)… SHOULDERS not real happy right now…
Mosey to starting point for some more merkins on the curb- 10 to the left and 10 to the right
Finish with some ab work for last 4 minutes
10 big boy sit ups, 25 crunches, 5 big boy sit ups, 15 crunches, 5 big boy sit ups, 10 crunches and rise feet off ground 6 inches and hold for 30 seconds.. DONE…
Moleskin
Today I wanted to push myself and the PAX to keep moving while throwing in some fast hitting shoulder work.. Yikes I think the goal was accomplished as Shake n Bake and Zinfandel seemed not to pleased with the Chicken today- Although Shake n Bake was wearing a 20 lbs. vest and Zinfandel was not feeling his best, wonder why??? Overall everyone even the new FNG pushed themselves hard today and hopefully you have nothing planned tomorrow that you will need your shoulders for,, haha
Announcements
F3 days- Saturday 9am- Dogwood park kids ages 3 and up
FNG- Kevin Luke- aka Little Drummer Boy– hahah Bread bowl came up with that in like 1/2 of a second– awesome work young man
Thanks to Blue Screen for taking us out
Dromedary- Zinfandel on Q
Chiseled- Rockwell on Q
..
He hated all this, and somehow he couldn’t get away.
-Joseph Conrad, Heart of Darkness (also TAF, who seems to be Chester’s favorite)
15 pax met up this morning at the greenway parking lot at Sardis Road and Old Bell Road, prepared for their weekly trip into the heart of darkness to kick the bully (Mount Yucca) in the shins.
After a brief disclaimer, 12 of us set off at precisely 5:15 (Federalist, Hoover, and Mr. Brady) met us on the course. As a veteran leader, well aware of his own weaknesses (namely, Oreos, IPAs, and running), I had devised a plan that required absolutely zero leadership. After all, this site basically Qs itself.
The plan was simple: start at the cul de sac at the top of Old Bell Road. Run down and make a right on Wilby and follow it all the way out to Sardis Road. Turn around and return to the top via Mountainview. That’s one lap, run as many as you can, then meet at the flagpole at 6:08 (that’s 6:08AM Eastern time, Cheese Curd!) for the pledge, then mosey it back to the launch. Everyone got in at least 2.5 laps. The leaders were somewhere on their 4th when time ran out.
Chester’s Moleskine:
We all know that no one comes to a Horsey backblast for details of the workout, so #cobains for the above recap. This morning’s fever dream started like all of the others, with a bunch of men standing around, looking at each other in a parking lot. Some of the visitors had already dispensed with their shirts, their semi-chiseled flesh glistening in the light of the moon, like a bunch of backup dancers from an off-brand Chippendale’s show at a motel near the airport. The others remained shirted, mostly in non-performance shirts sure to shear their nipples off by the end of today’s journey. On the run in on Old Bell, you hear a lot of strange noises from the darkened woods. Shining your headlamp into the bushes, it’s not uncommon to see glowing eyes staring back at you. Deer? Coyote? Man? Chester? Just keep running. Despite the other pax on the course, there is inevitably some time out there where you’re utterly alone in the darkness with nothing but your thoughts to keep you company. “Why am I doing this again?” “Why do my friends invite me to these workouts? Do they secretly hate me?” “Why did I eat that burrito for dinner last night?” “Why are my shoes so squishy?” [Those last two are not related, I swear.]
Horsey is as much a battle of emotions as it is hills. Keep the legs moving, tune out the weird noises, and ignore the possible sexual predators. Thanks to the pax for coming out this morning and helping push each other.
Random observations:
Checkpoint, the sole representative of #TeamRifty, was at the front the entire time. Mr. Brady was in second place from a speed perspective, but might have been first if the competition was volume of sweat wrung from his shirt post-workout. TAF has possibly the most impressive beard I’ve ever seen on a non-millenial. Part of me wonders if he has any small rodents living under there, like the brown wizard from the Hobbit. Despite all of his complaining post-workout, Gypsy is getting strong and is going to crush his marathon later this year. We might need to change his nickname to Waterboy if he keeps hiding water bottles everywhere. Cheese Curd is usually my speed, but he stayed just out of my reach today. You know he’s feeling good if you don’t hear any moaning noises while he’s running hills.
Alright, I need to get to bed. Sound off in the comments if you have any more observations or feedback. I’ll be sure to pass along any suggestions to management.
Station workout in the grass and dew…sorry for anyone sensitive to grass.
Warm up – Mosey down the sidewalk until we were next to the soccer field.
10 Side Straddle Hops
10 Merkins
Calf Stretch
Good enough, lets get to it.
The Thang – Stations in the grass with lights to lead the way.
There were 4 stations in the corners that we did 20 reps at each:
There was one station in the middle:
Rocks between each corner and middle stations
30 min. timer
Some modified and added a lap to the routine . I had that and removed it…I should have kept it in.
Seemed like alot of info. before beginning, but everyone caught on quickly once they got going. Alot of up and down, so more comfortable for us old guys in the grass. Guarantee everyone needed a longer shower this morning to get all the grass off. It could have been worse…I could have brought out hay bales to toss around. If that sounds fun, let me know and the next load I get, I will give you a call. Thanks for everyone coming out and supporting me on my 1st Q in a long time!!!
Announcements:
Gerber – Dad/Kids F3 – Saturdays, 9AM, Need Q’s to step up.
Legal Zoom – Tent Meeting – Revival/Southern Culture – kid friendly – Contact Legal Zoom for details.
Cobbler – 9-12 year olds football – Lancaster/Indian Land (you can signup even if not from there) – meeting tonight at 6:30 at high school