10 men made the right decision and gathered at 5:30 at Matthews Elementary to start their day off right. YHC switched things up today and went with a mostly upper body workout. Disclaimer given and we took off to the driveway beside Mac’s for COP.
After hearing complaints about false advertising for an upper body workout, we went right to Jack Webb, up to 5 (kind of) and back down to 1. Q got excited and skipped numbers, or he just couldn’t count correctly. I believe we went 1, 2, 4, 3, 5. No reps were missed and the crowd kept me honest.
We then did an Indian run to Baucom Park for some circuit work.
Repeato with Decline Merkins.
Mosey back to FBCM side parking lot and partner up.
Repeato decreasing by 1 until done.
At this point Q heard no more complaints about this being an upper body workout.
Mary
Mosey to the wall for some PC
Mosey back to launch and time was called.
Moleskin
Seems like I always comment on the weather, whether good or bad. See what I did there? I’ll claim my getting older. The weather was fantastic today though! Temps in the 50s with no humidity. We’ll take that as long as we can get it.
Great to see Blue Hen and Nomad back out. Come back anytime fellas.
Somehow Tweetsie acquired a F3 Boone t-shirt despite never having posted in his hometown.
Lots of chatter and conversation this morning. As always, great getting work in with the Thursday morning crowd.
12 pax (including 4 Meatrunners and 1 Meat Rucker) made it to this week’s edition of Meathead for their beatdown. YHC was home for a chance and had to beg the Q from Gerlado. Geraldo graciously swapped, whether the pax liked it or not, and the date was set. What follows is a loosely organized retelling of the event.
The Thang:
25 swings, 10 windmills, 25 swings, 20 IW, 25 swings, 10 halos each way, 25 swings
Chest Press (3 sets of 5 each side) 20 swings to finish
Lawn Mower (3 sets of 5 each side) 20 swings to finish
Shoulder Press (3 sets of 5 each side) 20 swings to finish
Up-Right Row (3 sets of 10) 20 swings to finish
Squat (3 sets of 10) 20 swings to finish
Deadlift (3 sets of 10) 20 swings to finish
Curl (3 sets of 10) 20 swings to finish
Tricep extension (3 sets of 10) 20 swings to finish
Flutter Press, Leuganis, The Lean
Moleskine:
This is based on YHC’s hotel workouts when on the road for work. Same exercises, similar order, similar reps. The minor detail not mentioned is the all these exercises were done in cadence with a slow “positive” action and a quick “negative” action. Think the Low Slow Squat, 3 count down and a single count back to start. Slow “positive” quick “negative”.
This one hurts. It’s a long burn and for each exercise with minimal down time between sets. This keeps the blood flowing and muscles working. It also lets you squeeze in a full weight circuit in 45 minutes. For those keeping track today’s workout got you 260 swings.
Surprisingly, the mumble chatter was light today. YHC will just assume the pax were saving their energy for the workout.
Our Meatrunners today: Fletch, Purell, Chin Music, and Bratwurst were regretting the decision to get those extra miles in somewhere around the second set of squats.
Bratwurst brought a friend, Snooki (spelling?) along. YHC is hoping Snooki wasn’t scared off.
MAD, our solo Meat Rucker, needed an extra challenge and kept the ruck on for the workout. Good showing out there!
Voodoo came in hot, but probably has serious jet-leg from his trip to visit the Blarney Stone.
Tulip was the silent killer. Gotta keep an eye on the quiet ones, they’ll kick @$$ at the workout and ask for more.
Plasma is making a regular showing at Meathead. Great to see you again, and can’t wait to see the vQ. Thanks for letting YHC lean on you during the post workout stretch.
Cooter was coming off IR. YHC couldn’t tell from his form today. Glad to see you again, brother! Stay healthy!
Bulldog was surprisingly low-key this morning. Normally quick with the mumble-chatter. YHC will assume he was in awe of the awesomeness of the Q.
Announcements:
Paper Jam started a new workout for those coming off IR called General Hospital. Spread the word for pax that are nursing an injury and stay safe out there. No other major announcements for today.
Thanks to Cooter for the take-out.
Tags: Bottlecap, Deadwood, Dancing Bear, Chainsaw, Rockwell, Damascus, Schedule C, Toto, Loafer, Fuse Box, Dasher, Hollywood, Trojan, The Knish, Moneyball
15 pax sampled fare from afar before we got down to business. Mistakes were made this morning, mistakes were made. Here’s how it went down:
DiCCS issued. YHC reinforced my status as “not a professional”. First mistake was me announcing 4 new moves I’d borrowed from Johnson City F3 that YHC was sure would deliver results for the pax and complaints/cheats from Briarcrest. Second mistake was saying we weren’t going to be on the streets. Off we went. Within 15 seconds Dasher informed me the road we were on was in fact, a street. I told him it wasn’t a real street. He bought it.
Mosey down #KeithJongHill strategically placing 4 cones on the path down the steepest bits. Deadwood started guessing what YHC had in mind, but grew concerned with the cone count. “I don’t like where this is headed” and “How many of those things do you have?”, were his two most memorable comments. Complete the mosey down #KJH past the vet clinic to cross Providence (mistake #3). Mosey across the street to that building with the nice parking lot. No idea what that place is or what they do, but they have nice black top.
Warm-up…sorta
Mistake #4 was skipping SSHs in favor of Motivators. A “Motivator” is supposed to be something like a deconstructed 4 part jumping jack counting down from a number. I picked 7 IC. It goes full SSH (7IC), half arm SSH (7IC), No arm SSH (7IC), Hops (7IC). Mistake #5 – YHC screwed up Motivators. It was good as the pax weren’t as motivated to try the Motivator as I’d hoped. Audibled out of that into Mistakes #6,#7, and #8.
Johnson City called them Picking Cherries. Basically IC Moroccan Night Clubs with palms up (#6) and then palms down (#7). 25IC each. This did not go well. BC went full Frack on me. In fairness, the explanation was null. Also in fairness, it was possibly the most worthless exercise move this side of the Bear Crawl. Mistake #8 was what they referred to as the “Shoulder Pretzel”. Arms extended, bend elbows and touch shoulders and then touch traps. 25IC. I banged this after 5. Mistake #9 Merkins on my count. Meant to stop at 15, but accidentally stopped at 16. Hamstring stretches for Lou. Had to get back in his good graces after the earlier debacles! Enough, mosey to bank lot for a little partner work. 25 Dry Docks and we were off.
The Thang:
Partner up. Mistake #10. We had odd number of Pax. Partners run opposite directions and hand slap merkins. Sets of 5/4/3/2/1. Grab some wall with shoulder presses. Partner wall sits and presses while other partner runs lap. At each corner Dry Docks. 3 laps per partner. Sets of 5/3/1.
Mosey back up Providence towards Waxhaw. Mistake #11 cross Providence in a disjointed, not-all-together manner. Jog to bottom of #KJH. Once we made it to the designated starting place we had to wait on some pax. Not sure if one was peeing and the other was holding it, or if one was peeing and the other had a light on it or exactly what was going on up there. Anyway, finally, something challenging-ish.
Deck of cards: Hearts=Hand release Merkins / Diamonds=Diamond Merkins/ Clubs=Carolina Dry Docks/ Spades=Squats
Mistake #12, selecting a workout with multiple outcomes/instructions. Naturally, Damascus had questions about how this portion worked. At each cone, do the exercise. 4 cones and then finish climb to laundromat for burpees. 5 burpees first time, 4,3,2,1 and then run back to the bottom
Card 1: 10 Hand Release to the top then 5 burpees / Mistake #13 lost cards momentarily, but thankfully found by Damascus. Card 2: 10 Dry Docks, burpees / Card 3: 11 Squats / Card 4: 10 Dry Docks / Card 5: 7 Hand Release
I think that’s how that bit shook out. Mercifully made it back to COT.
Moleskin:
Good work by everybody. Thanks for the patience with the #MistakeFest this morning. John Maxwell said, “Fail early (check), fail often (check), but always fail forward. All you newbs out there…don’t let fear of failure keep you from leading a workout. The screw ups are worth the laughs, I promise! Oh, but when you do screw up, be sure to come up with something brutal to make up for it/them and get even with the pax who complain!
Announcements:
Damascus debated with himself about what the upcoming workout schedule was. Convergences are going on all over the place. Check with him…or don’t
Congrats to Trojan landing the new gig. We’re glad Deadwood convinced himself he convinced you to come. We’re glad you decided to come that first time and have continued ever since. Good on you, man. We’re lucky to have guys like you in our group. Thanks for speaking up. Next step…VQ!!!!
Bottlecap took us out.
25 Pax made it out to MRHS this AM to witness a 51 year old white-haired guy with a “lethargic” F3 name who drives a “chick car” perform his 2nd Q (is this a run on sentence?). I’m not sure if they came out to see if I could actually perform the task or if they thought… hey this guy is old, has a “low energy” F3 name and drives a Mini Cooper so how hard can it be? Anyway… let’s find out. DiCCS given and we were on our way.
Warm Up
The Thang
Moleskin
Everyone really pushed themselves this AM and it was a good mix of young (some teens) and old (you know who you are) and I was pretty much overwhelmed by “the crowd.” Thanks to Dana, Fiji and Goodfella for helping me keep “the cats herded.” Also, thanks to Bratwurst and Dasher for leading Mary throughout the morning. Hopefully the PAX got what they came for… and/or deserved.
Announcements
6 great men showed up at the workout this morning at Conviction. The group was small but they all pushed themselves in a a fast pace mix bags of tricks the Chicken had up his Feathers.
The Warm Up
2 laps around island to make sure no man was left behind
15 low slow squats
20 imperial walkers
Calf Stretch
20 Mountain Climbers — and we are off…..
The Thang
Small run around parking lot to long road coming into school
Run towards island at every other light pole do 3 burpees ( 10 poles)
Run back to start and alternate sprinting and relax run ( do this twice)
Mosey to front of school for some bear crawls ( love me some bear crawls)
bear crawl from gate to stop sign – 3 merkins, bear crawl from stop sign to light pole- 3 merkins, bear crawl from light pole to light pole – 3 merkins. ugh….
Mosey to Play ground area or otherwise called Chucky’s playground by Tubberware for some partner work-
partner up and one partner lunge walks while other partner runs around track, when he catches his partner 3 hand slap merkins then continue- each partner does two laps.
Mosey to covered area near buses and get in groups of 3 for the bear crawl/ merkin/ plank ladder– all partners are in plank position in a line from front to back all team members do a merkin then guy in back bear crawls to front then team will complete another merkin- all guys need to bear crawl 3 times.
Mosey around buses then get in group to complete merkin/air presses- jack Webb style- 1 merkin/ 4 air presses – got to 10 merkins and 40 air presses.. NICE WORK..
Mosey to front of school for one last press before time is out
Wall squats/Squat/Jabs- Jack Webb style– wall squat to full squats 1 squat/4 jabs- got to 10 full squats and 40 jabs– just in time.
Moleskin
The lunges around the track and the burpee ladder pretty much ruined my day but I am proud to have led such a great group of guys this morning. Few learnings from todays workout-
Tupperware- has only one speed and does not fully understand how to run slowly
Rubbermaid- should always be counted on to pick up the Q when he is out of breathe and cannot count anymore – thank you
Hermie- although has missed a few workouts still has it and pushed himself today- great job man
Bonhoeffer- 3rd time working out with this man and he always impresses- dude killed the lunge walk
Woody- 1st time working out with him and hope not the last, he pushed through and he is no stranger to killing the bear crawls unlike me.. hate them..
YHC was honored to lead 13 PAX on a foggy morning at Chiseled. Little did we know that today was a special day as Rudy was named new co-Q for the site. To celebrate, I ask a simple question – when is 1.87 miles too far? A – When it’s all done in a sprint…
DiCCS given
Warmup
The Thang
Moleskin
Announcements
Quick disclaimer to seasoned vets. Maaaaybe started at 5:16 thanks to the game going to OT last night.
Mosey south on Prodivdence, left on Raintree to former FT launch:
IW x 10 IC
Hillbillies x 10 IC
LSS x 10 IC
THE Thang: Mosey back to Raintree and Providence for quick directions as follows: Suicides on Raintree with the roads on the right. Ascending jump squats at the turn (start on 5 and increase +5 each time), ascending merkins at the start (start on 5 and increase +5 each time). Meet at the Raintree and Providence at 6:10 to head back to launch.
Moleskin:
I knew this would hurt when I put the plan together last night. Big, frequent hills on repeat for the better part of an hour and fairly thick air as the kicker. Going to bed around midnight didn’t help either. Apparently this has been done before but it was a first for me. Props to the guys that made it out today and pushed through this, it wasn’t fun. Strong work by ultra-guru Enron, pushing the pace all AM. Great to see HIPAA out at FT and nice push the whole way making it to Windbluff in the closing minutes. Ductwork and Gummy used the buddy system and when I asked Ductwork if Gummy did all the merkins he said yes. I’m assuming that means Ductwork did Gummy’s share too. Utah was mulling over the option of posting to Hawk’s Nest or FT and made the right choice especially given that Haze didn’t leave the water logged lax field for 45 mins. Retread is always putting in the work and validated this as a good BRR training run. Gummy declined my invitation to write my BB but promised he would comment…
Thanks for sticking it out today and pushing through fellas! Legs are definitely toast and probably won’t feel much better tomorrow.
11 men gathered at the #F3HawksNest on this moist morning. Here’s what we did.
We moseyed from the launch spot, up the hill past the SwimMac, to midfield of the turf lacrosse for a little COP:
Then we moved to the end line for the first part of the workout.
Mosey just to the other side of the new fieldhouse at the lacrosse field to the little baby hill for a triple nickel.
A little People’s Chair as the Pax finished, with a 10 count from Deep Dish.
Mosey back down to the lacrosse field for a Four Corners Escalator.
Mosey back over to mid-field for some Mary.
Back to the end line.
Mosey back to launch point. COT.
It was a great morning for a bootcamp workout. Many of the #F3HawksNest faithful were in attendance, although some were noticeably absent, either choosing other workouts or losing the battle with the #Fartsack. But Gloss was there, and I was happy.
There was no creativity to this workout nor did we venture very far out into the dark recesses of the Latin campus. I stayed close to home, mainly so as not to get lost wandering in the maze of campus sidewalks and cut-throughs. However, we did get 2.44 miles and got lots of Merkins and Jump Squats, although the Pax can blame McGee for the double up in the Four Corners…either he’s sleep deprived and called out random exercises or he lives his whole life on the #WAMRAP philosophy.
Mr. Magoo won the battle with the #Fartsack this morning. Any opportunity he can get to wear his neon nylon track jacket, he takes. One Eye and Sprockets were crushing all the exercises and staying up front most of the time. Gloss did half the reps of half the exercises and stayed close by. Deep Dish was heroic with his 10 count that lasted about 30 seconds. And a shout out to Escargot, the only Pax counting in cadence to keep me on track…thanks brother! Spack and Puddin spent most of the time talking about Spack’s recent ski trip…there was a lot of complaining about the high cost of lift tickets. Yes Spack, prices have increased since you wore a one piece teal ski suit back in the 90s.
With all those Waverly workouts McGee goes to, he blew the lid off a Viva Chicken scandal. Similar to the Seinfeld episode when the non-fat yogurt was discovered to contain fat, McGee noted that he had found out the Viva sauces were high in calories. The lab work was quite conclusive. Gloss was devastated to realize he’d been lathering his healthy wraps in 2000 calories of mayonnaise and food coloring.
We probably took a few years off our lives this morning. We worked out by the SwimMac building, breathing in chlorine gas. We rolled around on the turf field, covering ourselves in crumb rubber. And we were in the Mary circle when Puddin and Gloss unleashed some deadly Methane greenhouse gases.
Thanks to Snowflake for the great takeout. And thanks to Hops for the opportunity to Q #F3HawksNest. And thanks to the Pax for following as I led.
Western Union is embarking on the exciting journey of becoming our own F3 Region. While the official Region name and the launch date are still TBD, we have started the process so wanted to keep everybody in the loop. This will somewhat surprisingly require a lot of work and not so surprisingly a lot of PAX stepping up into leadership roles. Thanks to Thin Mint, Nantan of SOB, for the guidance and the push to explore this launch.
WHY: To expand and grow the F3 mission of invigorating male community leadership. This new region will bring new and more leaders into the fold and allow our area to create its own unique culture rooted in F3’s core principles
WHO: A new 7 person Board has been created to help guide the process. The “WUC Transition Committee” (Goodfella, Mad Dog, Posse, Bottlecap), who were initially selected by Thin Mint and the SOB Board, then selected 3 additional Board members (Hollywood, Zinfandel, and Foundation)
WHAT: The Board held its first meeting on Saturday 4/6 and will hold monthly meetings going forward. A few items discussed were:
WHEN: Official Launch Date: TBD (looking at Fall or early 2020)
WHAT DOES ALL THIS MEAN?
This is an AMAZING group of men. We are extremely grateful for F3, SOB’s leadership, and for each of you who have already stepped up in a leadership role (Qing a workout, Site Q, coordinating a 2nd F event, serving at a 3rd F event, etc.). We are PUMPED up for what the future holds and how we can best position ourselves to #GiveItAway. Let’s leave NO MAN BEHIND IN (insert new Region’s name here)!
See you in the Gloom!