That was boring, sure if you want to be a DiCCS about it

That was boring, sure if you want to be a DiCCS about it

14 men showed up to a beautiful darkness drenched day for what was sure to be both a mental and physical test. Well maybe the only mental exercise was on my part trying to figure out how to keep the Kenyan national team somewhat close to the rest of us. T

Here’s the workout, buckle up there’s A LOT of stuff:
– Run around the outside of the campus, run up three light poles and back one. Do an exercise and repeat. This was broken up into sets of two exercises once the second one is done, run up three lights do a burpee and come back for the six. Sets were as follows:

  • Squats/Speed Skaters
  • Jump Squats/Monkey Humpers
  • Big Boy Situps/LBC’s
  • Merkins/Dry Docks

-We did that twice then stopped and bear crawled under the portico and ran to the front of the middle school. Once there we did some dips and step ups with laps around the front parking lot in between.

All in all I think it was a success, no one ever seemed to be waiting too long and we got the required mileage in. Important note: I read the ignition bylaws prior to my Q, it never specifically says that no Mary is to be done (just a fun FYI for you future Q’s).

I appreciate the invite from Hollywood and hope I didn’t break any other ignition rules.

Special thanks to Moneyball for taking us out with the Gloria Turner version of the Pledge as well as prayer.

Announcements:
-kegger at Old McDonald’s next week. (Bring your green hat, we’re going streaking). This description may be inaccurate but he’ll post details
-Open door continues to get great numbers every Sunday morning. Doesn’t matter where you are in your religious journey you’re welcome.
-Dancing Bear still collecting travel soaps, shampoos, and donations in general to help support the homeless and less fortunate in the greater Charlotte area

Anyone that knows me in F3 knows I love to Q!! If I could Q everyday without having to write a back blast and could handle it physically I would do it. When Chastain, site Q of Outland, sent out a request for Q’s I had to seize the day! I Qed that AO two weeks in a row last year and brought a decent beatdown. Now almost 40lbs lighter and in probably the best shape of my life I was determined to bring much more than last time and I think I succeeded.

A total of 9 Pax including myself posted, 5 of which were Pax from The Swarm…Can we get this name in place and finalized already???

Warmup:

Di Cell Cpr Safety

  1. Mosey to Elem. School PG – Circle up
  2. WARMUP
    • 5 SSH
    • 5 Merkins
    • 5 IW
    • Leg Stretch
  3. PULLUPS/MERKINS LADDER – 11’s – PU if NEEDED
    • 10 Merkins – 1 Pullups
    • MOSEY TO HIGH SCHOOL
  4. CAPTAIN THERKIN WEB
    • 1 STR8 ARM SU / /4 No Hand Flutter
      • 1 Merkin
  5. FOUR CORNERS x4 – Increase reps x5
    • Hip Slap
    • Merkin
    • WWII
    • Dry Dock
  6. Lt. DANGER w/ Burpee
    • 1  squat/ 4 Monkey Humpers/ 1 burpee
    • MOSEY BACK TO PLAYGROUND
  7. HANGS/LBC x 4
    • 25 LBC/Hang
  8. Knee ups/Merkins
    • 10 Knee ups – 10 Merkins x 4
    • MOSEY TO COT
  9. 7’S – Start at Bottom
    • 5 Merkins Top & Bottom
    • OR Burpees to finish

MOSEY TO BUS PARKING LOT

  • 6 burpees at bottom and 1 Dry Dock at top – AUDIBLE!!

4 mins left and we would never finish so we ran back to COT and most of us did 10 or more burpees OYO.

DONE!

The Moleskine:

Solid work today guys! The moseys were over 1/2 mile and killed my time so I was unable to get in all of my planned pain. Four corners killed most everyone but they made it.

Wolverine must have felt sorry for me because he stayed at the front with me the entire morning but we all know he could have easily pulled away!!

Outland is a great AO! Tons of room to run, playground for pull-ups (I love some pull-ups) and starts a bit later if you need some extra beauty sleep! I would encourage pax to sign up a Q this site.

Announcements:

Murph is May 27th at Nesbit Park

Chastain is looking for Q’s at Outland…

Probably more but I didnt record!!

Treat your Moms like Queens today (5/12/2019)…and everyday!!

Lollygagging At Rock Zero

11 PAX ignored the #Cantorre and posted at #RockZero for their #DRP. 

COP

  • SSH x 20
  • Merkins x 15 
  • Squats x 20
  • IW x 20
  • Windmill x 2

Sandbag Fun

Partner up size and speed does not matter Partner 1 performs called exercise with the sandbag while Partner 2 runs, flapjack.

  • Upright rows
  • Squats 
  • 4 ct Military Press
  • 4 ct Flutter kicks 
  • Burpee with Sandbag press 
  • Lunges 

Sandbag Relays

Staying with your partner

  • Suitcase Carry
  • Low Crawl Drags/Bear Crawl Drags/Lunges
  • Walking Lunges

Abbreviated Robbie Miller WOD

3 rounds, 6 reps per movement. 

  • 4-count Mountain Climbers. 
  • Burpee Squats
  • Turkish Getups
  • Pull-ups 

Mary

  • Freddie Mercury x 15
  • Flutter Kicks x 15

Moleskin

  • YHC arrived with 5 minutes to spare to find only Hammer in the parking lot. It was looking like it would be only to 2 of us until the PAX started to roll. 
  • Glad BLC found us while we were taking our lap around the church. YHC heard BLC mention sandbags  while we finished our lap as he had gotten wind of YHC’s intentions.
  • Nemo picked the wrong day for the muscle shirt thinking we’d be on pavement for the workout because it was heavy day. He sported quite the farmer’s tan BTW.
  • Gummy #refusniked side straddle hops as usual, no shame whatsoever.
  • With 11 PAX there was some confusion with the number of sandbags, Gummy was willing to go back to the van and retrieve another but crisis was averted.
  • There was Q mutiny when YHC called for the PAX with the 40# sandbags to swap it for a 60# sandbag. Deep Dish was not having it.
  • Marlin was killing it out there but will be shopping Amazon for new ring.
  • The low/bear crawl sandbag drags were a #CrowdPleaser and warranted an audible. You’re welcome.
  • The abbreviated Robbie Miller WOD looked good on paper but YHC’s instructions were lacking.
  • Gummy continued to poke the bear by asking repeatedly what the reps and counts were for each exercise.
  • Nemo keeps racking up the EH numbers. 
  • Thanks for the opportunity to lead and please sound off with any mumblechatter

Announcements

  • Beer Mile 6/7 at an undisclosed school track near RT 51, check the #beer channel on Slack
  • CLT Craft Course 5/18 check the #beerrun channel on Slack

Kick in the Gutt

Seven men today for a crowd today at the Original Area 51 workout.

The Thang:

Mosey around front to northeast lot and circle up for COP:

  • Merkins x15
  • SSH x20
  • 5 burpees OYO
  • Hot lap around track
  • Wide arm merkins x10
  • MC x20
  • Peter Parker x10
  • 5 burpees OYO
  • Hot lap around track
  • Diamonds x10
  • Squats x20
  • etc

Mosey around track down McKee to Glenmore. Short lap around neighborhood loop.

Partners run loop in opposite directions. When they meet 5 handslap merkins, keep running to start, repeat 5 handslap merkins. Repeat 3 times, increasing merkins to 10,15,20 on subsequent laps. Switch directions on each lap. Mary while waiting for partners to arrive.

Mosey to fountain. 20 dips OYO, 20 DIPS OYO

Mosey to Fred Gutt for the punch in the gut: Suicide Ladder. Ladder stopping at each street for squats, 5x, 10x, 15x, 20x.

Mosey back past school to rockpile. Pickup rocks and mosey to Cold Cut’s house. Groups of 3. One at each end doing rock exercises, one always running. OH presses, tricept presses, squats, curls, flutter presses, etc.

Mosey back to rockpile to deposit rocks. Mosey back to start for COT.

Mileage: 4.2

Moleskine:

  • Got the late email from Abacus officially announcing my Q around 10pm, so this one was put together in a bit of a hurry
  • Despite that announcement, somehow we got a good crowd out this morning (though I think some were regretting it later)
  • We had the usual standbys with O’Tannenbaum and Beaver, but also nice to see some of the old regulars making it back out – Levi, Floor Slapper, McGee, Cold Cuts. Kotters!
  • When down to the wire, a TL Q is generally going to resemble Fast Twitch more than Rock Zero, so we got the mileage in today. Also tried to keep us off the fields due to all the rain yesterday. You’re welcome.
  • Tried repeat the suicide ladder with burpees but was unanimously voted down by winded pax – maybe next time?
  • Thanks to O’Tannenbaum for the take-out
  • Always a pleasure to Q the original Area 51 (even at the last minute)

Announcements:

Time Laps 24 Hour Relay race next weekend. F3 team looking for folks – contact TL if interested

https://usnwc.org/play/whitewater-race-series/upcoming/time-laps-24-hour-relay-race/

What’s This?? A Mountain Goat Back Blast?? Say it isn’t so!!

Yes, Virginia… there is a Back Blast! As co-Q for F3 Mountain Goat, I beg forgiveness for my laziness for the past 1-2 years… I’ve been lazy… many apologies! You guys keep coming… and part of cost of admission is the Back Blast…

So I’m going to ease back in… just the facts… and at least you will know who attended!

Here’s what we did:

  1. 1-mile warm-up on the track
  2. Dynamic Stretching
  3. 400 I-Pace; 400 Recovery
  4. 800 I-Pace; 400 Recovery
  5. Rinse and Repeat until called time
  6. Dynamic stretching/cool-down by Strange Brew
  7. 4.5 to 5.5 miles depending on pace

Announcements:

  1. Timed Mile 5/24
  2. Teal Diva Run… Saturday
  3. Goonie announced two runs that all involve Beer… enough said…

Mutiny At Thrive!

    I hadn’t been back to Thrive in quite a while but I crossed the state line and headed north to share some Christmas cheer!

    It went something like this…

    COP warmup then we got into the 12 Days. Just like the song, you repeat each exercise as you climb up in reps. Here’s the details:

    1-run

    2-Turkish getups

    3-Jump squats

    4-LBCs

    5-Diamond merkins

    6-Imperial walkers

    7-Rosalitas 

    8-Slow flutters

     9-Low slow squats 

    10-Lunges (10 each leg)

    11-Merkins

    12-Burpees

    As I was sensing mutiny may be eminent, we started a cool down with some broga and stretching.

    And we were done.

    Great job brothers!

    It was good to see a lot of new faces since my last post at Thrive

    Thanks for the chance to lead.

    DT out.

    Variety is the spice of life

    My inaugural Meathead Q was supposed to be next week, but HT texted earlier in the week to switch… so here I am. After a brief disclaimer we jumped right in…

    Warmup

    1. Halo
    2. Figure 8
    3. Prying squats
    4. SSH (with Bell) x 15 IC
    5. Two handed swings – 20 OYO

    Segment 1 (3 cycles)

    1. COMBO: Clean & Press – Left x 10
    2. COMBO: Clean & Press – Right x 10 
    3. Lawn mower – Left x 10
    4. Lawn mower – Right x 10
    5. COMBO: Squat thruster x 20

    Intermission: Partner up (same sized bell if possible)

    • Partner 1: Farmer carry (to other end of lot)
    • Partner 2: Merkins
    • Flapjack

    Segment 2 (3 cycles)

    1. COMBO: Squat / Side lunge x 10 to each side (audible to 5 each side after 1 cycle)
    2. COMBO: Dead lift / Upright Row x 20 (audible to 15 after 1 cycle)
    3. Snatch – Left x 10
    4. Snatch – Right x 10

    Intermission – Partner up (same sized bell if possible)

    • Swings (Doubles) – partner 1 excercises while partner 2 rests

    Segment 3 (3 cycles)

    1. Plank grab x 20 (each move is 1)
    2. COMBO: Tricep press with Skull crusher while in glute bridge x 20 
    3. Louganis x 20 (audible to 15 and then 10 for cycles 2 and 3)

    Moleskinz:

    My very first Meathead Q today. May not be invited back, but everyone got some work in. As I prepared the workout, it seemed to me that there is a very limited set of “Russian pure” KB exercises (that I know about), so decided to throw a few new things in for some variety (it’s the spice of life you know) and to see if they’d stick. Don’t think they will… the SSH with bell was good for a few laughs, if not a blown knee or head injury. I threw in a couple more twists, but the majority of the workout from this point forward was KB pure though…may have been a little aggressive with the reps, but easy enough to modify. Pax suggestions were taken throughout.

    Had to pull out the Weinke very early in the workout… not even 50 yet and already forgetting everything. The pax let me slide though… Figure I’d given them enough material already with the SSH debacle.

    Playlist got a few compliments. Put this one together especially for this workout…mostly 90’s grunge to take many of us back to our high school and college days. Even through in the Rocky IV training montage to give us the extra push as we worked through the final segment. TR mistakingly associated the tune with the 1980s (wrestling?) flick VisionQuest that is more aptly known by Madonna hit “Crazy for you”, which was definitely not on my playlist. Maybe next time.

    Strong work by all. Thanks for putting up with me. Make fun in the comments.

    Announcements:

    Cheese Curd talked about some nonsense about doing a Go Ruck Tough and a Savage together on May 17/18th. Ask him for details.

    Header – thanks for the take-out.



    So This Isn’t WAMRAP?

    A nice sized group of 21 today at the three headed dog for what turned into a slightly shortened WAMRAP. Sorry not sorry.

    The Thang

    Mosey over to the parking deck and up the ramps to the top. Circle up for COP that consisted of Merkins, IW, LSS, Mountain Climbers, and Plank Jacks. All in cadence. All x10. Head down the stairs over to the parking lot next to the parking deck. This would be the start of a circuit. We went through it together the first time. Once the learning phase was over, some completed / some attempted the circuit three more times. The circuit went like this. Lunge walk across the first set of lines of the parking lot to the first median. Cross the median to the next set of lines to alternate at each line 5 Merkins and 5 Squats. Run over to the first stairwell of the parking deck. Do 5 Burpees there are the bottom level and then run up and back down that stairwell. Head to the other 2 stairwells and repeat. Once back down the third stairwell, run back to the start. This took up almost the whole time. Gather everyone up and head back to the launch for maybe 2 minutes of Mary. Done.

    Naked Moleskin

    Thanks everyone for coming. That was fun. Hope everyone got something out of it. One name was left out. It was something like Leonard maybe? Shout if you know.

    Coming back home

    • 3rd F:  Thank you Faultline for taking us out this morning
    • 2nd F:  Announcements
      • F3 Dad’s camp:  
      • Speed For Need is looking for new members to help push the Track Commanders to the finish line.  Contact Gypsy on Slack for more info
      • Crane Relay is Friday night 7/26 sign up here:
    • 1st F:  The Thang (14 men took the DRP this Friday morning and joined YHC for a brief 2 part workout.)
      • Warm up: 1 BLIMPS
        • Burpees:  5 OYO
        • Lunges:  10 each leg OYO
        • Imperial Walkers: 15
        • Merkins: 20 Civilian Count
        • Plank Jacks: 25 OYO
        • Squats:  30 OYO
    • Mosey to the lower parking lot
      • Partner up: DORA 1,2,3
        • Pax 1 perform exercise as Pax 2 runs to far end of parking lot and returns to switch out
          • 100 Superman Merkins (a few questions as to why we are not doing standard Merkins…)
          • 200 WW2 sit-ups (Mubblechatter seems to be dying off)
          • 300 Sumo Squats (some complaints heard about something around OW punishing someone.. Oh well.. Did not hear it all.. and we got more work to do.)
            • LBCs to hold for the 6

    Get everyone off the ground and time to mosey to the hut by Tennis court

    • Go to hut for 2 rounds of 30s
      • 30 Decline merkins run to bus lot and back
      • 30 Dips run to bus lot and back
      • 30 step-ups run to bus lot and back
    • Mosey to the AO launch site
      • 1 minute American Hammer

    DONE!!  2.8 miles and a few exercises to start the morning off.

    MoleSkin:

    Not gonna lie.. It is a bit intimidating Qing at your FNG location where you once contemplated if a swift death was better than finishing the workout that you were positive was gonna kill you slowly.  But after 2 years of surviving some of F3’s worst beatdowns, I figured it was time to step up when I saw OrangeWhips request for a subti-Q today. Kevlar in my mind will always remain the AO that can break you.  I am sure other regions claim to have their own location that delivers the toughest workout across F3 nation….But your FNG location is the one that sticks in your mind over the rest. Not to mention, I have been to well over 15 regions now and A51 does have some the toughest beatdowns across the nation and those that disagree I have invited to a few AOs and they quickly agreed.  I would put any running AO across the nation up against Swift, Fast Twitch, or Sparta. There is not a KB site out there that can toss coupons around like Meathead, Skunkworks, or Overdrive. Heck, we even have a swimming AO where if you think your too fit to go run for a hour you can instead sprint laps for a hour on M/W/F in a pool with your face underwater while holding your breath trying not drown in the deep end. Lets not even start on Bootcamps.. For that, all I have to say is go do one of your standard Qs in another region outside of Charlotte metro area and watch how many pax spill the merlot.

    Enough about all that…. Great work by all and I appreciate those 13 guys that joined me today to help keep me accountable for sticking with it and allowing me the opportunity to lead.

    v/r

    Gypsy

    Smoked!!

    24 Pax posted this morning in hopes of bettering their selves physically and I think they succeeded! In total, we only covered about 2 miles but we put in some solid work!

    DiCCS given – Let’s mosey! Damascus you need to return your watch..if it’s not Deadwood time… it’s wrong! 🙂

    WARMUP

    Two hot laps around the parking lot and continue to Middle school – Circle up!

    5 SSH IC

    5 Merkins IC

    5 IW IC

    THE THANG

    DONKEY KICK OFF’S/MEKIN LADDER

    9 kick/10 hold – 1 Merkin

    8 kick/10 hold – 2 Merkin\

    Mosey to Side parking lot of High School

    CAPTAIN THERKIN WEB

    1 BIG BOY SU / 4 American Hammers /2 Merkin …….10/40/2

    Mosey to traffic circle at stadium – 5 Merkins every intersection

    Lt. DANGER @ Traffic Circle

    1  squat/ 4 Jump Lunges/ 1 Burpee…….10/40/1

    Compass – 1 merkin each spin x 10

    MOSEY TO TRANSPORTERS SHED

    DOC WEB – Zinfandel you missed it!!

    1 Dry Dock / 4 Bear Crawls….10/40

    Mosey to start – 10 Burpees a min..AUDIBLE!

    After second set run a hot lap

    Meet at corner of lot – sprint to end of lot for 5 burpees and back

    Bottle Cap hit 2 mins of Marry

    Hands up Flutters

    Hands up Dolly

    DONE!

    The Moleskine

    Welcome Blades of Glory to the group, I hope you come back! Solid work by all Pax. I didn’t pay attention to see how many people tapped out during each round but I’m sure the numbers were high….it was not an easy workout. Is totally gassed me!! Continue to post more, clean up your diets more and it will get easier…I swear! Thanks for allowing me to lead you all and have a good Friday!!

    Announcements:

    I am on Q tomorrow at Outland (Sunvalley Middle School) @ 7:00. We will run….a lot!

    Open Door @ 7:00 Five Stones Church – Office Building

    THE NEWS CHANNEL – The channel is intended to “push” out information to the group. Many Pax only want to see whos on Q, read a BB, or see legitimate information. DO NOT POST nonsense to the News Channel. If you have a question and are currently a Playhouse/News Channel member…ask the question in the playhouse, not the News Channel – Bottle Cap

    F3 Dads Camping trip is sold out – The Swarm had 34 pax sign up!!!

    Murph Challenge is May 27th…Start doing those pull-ups!

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