Wow, was it chilly out there. Proud of the Men who posted and didn’t let Cantore get the better of them. Way to “Be the Bacon” –
Main plan was to keep moving to keep warm. Wasn’t the coldest post I’ve been to, but certainly the coldest in a while.
Run loop to back of lot at end of the main entry road for COP.
SSH x 20, Low Slow Squat x 15, Merkins x 15. Run a lap around the parking lot. Merkins Around the Clock: First plank position is 12 o’clock, move hands to 1 o’clock position, do a Merkins, move hands around to 2 o’clock, do a Merkin. Should end up with roughly 12 reps.
Lunge Walk, Dry Dock x 15. Run around Ballfields, back to parking lot.
90* Burpees. Do a Burpee, but when you jump up, come down facing 90* different position. Repeat x 12. Headspinner.
Run lap around ballfields, do Merkins Around the Clock counterclockwise. StepUps x 10 each Leg, Dips x 10, Derkins x 10. Rinse & Repeat. Run around parking lot.
Mosey to concessions for People’s Chair, then Balls To Wall. Run another Ballfield lap. Bear Crawl ramp, mosey back to far end of ramp and Bear Crawl again. Run back to lauch for Mary.
No quit in this group: show up in 17 degree weather and bust it. Great work! Struck up a conversation on one of the Ballfield laps with Happy Meal, and the guy wasn’t even breathing. He’s has got extra gears. Dumpster Fire and Pvt Benjamin are two of the most reliable guys in So Charlotte. Always a pleasure to post with you guys.
Thanks for trusting me with the keys today!
Nothing is new with the good old Tweet and Meet, however things are getting serious when there is a new channel on Slack called, “TweetandMeat”. Either way, I offered to Q to test out some of the gear that my house has acquired. Invite went out on slack (missed the tweet part) and 8 dudes answer the 5:15 buzzer and of we went.
Did I forget to say it was cold….it was!
I created a workout with most of the gear from my garage, but with a few more peices from the Pax prior to the workout, we kept busy for 60 mins. Here is what we did:
9 Stations that we were able to rotate almost 3 x’s. Tabata formate- 45 sec on 20 sec of to switch and catch your breath.
2 intermissions with Ab work during the 1st and second set: Protractor, American Hammer, box cutter and a few more were called
That was all folks
Announcements / COT
If you see Stump Hugger out in the gloom, give the dude some knuckles. First for coming back out after some injury, but today he told me his mother in law was having surgery to help with her heart, Approximately a 6 hr procedure. The family has asked for some thoughts and prayers
Wild Turkey for the take out…well said!
Ye’ Old Moleskin
Bros,
You may have been wondering, hoping or dreading whether or not this challenge would be back in 2019. As part of the monthly health and wellness challenge series for 2019, February will see the return of; a slightly modified version, the Merkin, Pull-up and newly added (you can thank Flipper for the push) & Core Challenge.
There are a handful of seltzer sipping, Kombucha choking, Non-alcoholic beer drinking, football watching and soda drinking fools finishing up the January wellness challenge – Dryuary, courtesy of Udder.
Take advantage of the shortest month of the year as February is your next opportunity to challenge yourself, in a more manly and “American” way. The challenge goes like this:
Any reps/time spent on these whether at F3, gym, home, work etc. count as part of the challenge. If you end up doing merkins IC (double-count) break them out as single count merkins.
TRACKING
If interested in joining the challenge, shoot me over your F3 name, Region and your email address so that I can give you access to the GoogleSheet to edit and input your daily totals. Email = zckasak@gmail.com or find me on Twitter @F3General
The link to the GoogleSheet is: https://docs.google.com/spreadsheets/d/16bMyvjkpU2zGd-c6n9q8nXsFegCNwvy-yjW399Ez86A/edit?usp=sharing
Looking forward to seeing how many strong, chesty, shredded barbarians there are come March. Enjoy
OVER & OUT
General_ & One-Niner
With the temperatures supposed to reach a high of 37* in Western Union County, a group of 10 strong showed up for the first iteration of Flash expecting to be kept warm. The goal was to just keep the heart rate up and keep moving.
Warm up:
The Thang: like I said, just keep moving
Moleskin:
We finished just north of 3.1 miles and never stopped moving while keeping the 6 close by. Old MacDonald looked like young MacDonald and Jingles is a sandbagging son of a biscuit. Someone say biscuit? Well done Boberry way to get back out there and press on.
For the other guys who didn’t get mentioned specifically great job. Way to fight off the fartsack. I appreciated the opportunity to lead you fine gentlemen and look forward to future workouts.
Sorry for the delay in getting this out but basketball, baseball, birthday party and couch burning(see West Virginia upset over Kansas) got in the way.
14 Pax came out to Commitment as the rain held off and yours truly only had to refer to his Cabernet soaked weinke a few times. We had a great mix of guys and it was awesome to welcome Mad Dog back out. Contrary to the Don of the Briars and the Crest’s belief, Banjo enjoys leading this fine group of men and picking up extra points in the weight loss competition. I would like to mention the squealing during counting is next level stuff that can only be learned at Q school next weekend. Please sign up and let Moneyball teach you his Tennessee squeal.
DCCS given before we left the parking lot, multiple headlamps, vests and phones were in play along with a couple of Pax CPR certified so let’s Mosey….
Warm Up:
-20 SSH
-15 IW
-15 Merkins=5 regular, 5 wide grip, 5 Diamond with a primal squeal
-15 MC
-10 Jumping Knee touches
The Thang:
Mosey to Flagpole for Partner Bear Crawl with 2 burpee high fives when you meet up, complete one full lap
Stay with partner, P1 backpedal to light pole and sprints back while P2 completes 5 alligator merkins then runs around circle Rinse and Repeat 3 times
Indian Run to Millbridge clubhouse for Starfish:
5 merkin shredders in the middle 4 corners: 10 reps each of jump squats, jumping lunges, speed skaters and mountain climbers, Complete one cycle then grab your partner
Run with partner to first round a bout stopping at each intersection for 5 master splinters(bad idea). Run back down with partner doing squats at each intersection. Stop at the trail head and line up for Indian Run
Stop at the flagpole for 5 burpees and 10 jumping knee touches then mosey to school parking lot
Partner back up: P1 sprints to cones while P2 LBCs x 3 times, then line up opposite your partner for relay race with a burpee at the the first island, last bad idea of the day was a Banjo style same leg-same arm forward race.
Moleskin:
We ended up somewhere between 3.5-4 miles on the fancy watches. Bottle Cap and Easy Button pushed the pace while Fuse locked up the brakes on the Indian Run. Bottle Cap did a great job picking up the 6 on multiple occasions and everyone pushed hard to complete the workout. Inspector Gadget is hitting it hard and mentioned he is already down 6 lbs.
Mad Dog and Shop Dawg both brought up a great point in our COT: Check up on our brothers that haven’t posted in awhile. We don’t know sometimes what is going on in each other’s lives and a quick text or call can make a big difference. Shop Dawg shared with us what a big difference it made for him to receive multiple texts when he was going through rough times.
Announcements:
Get signed up for Q School! Never Qd, Qd a few times, need a refresher? Get signed up.
Open Door every Sunday at 7am @Five Stones Church
12 PAX, no wait, 13 PAX showed up for Rock Zero this morning for the bi-weekly Heavy edition. I normally ignore all formal rules of the AO, but was worried about an audit today, so did my best to comply. So 3ish miles and “Heavy was on tap”
Grap a partner and each group grab a weight. 50# sandbag or 45# weight. Don’t worry what you get, they both suck.
Mosey around lot, sharing weight carrying with partner until we get somewhere in the middle. Drop weight for COP.
COP: SSH, IW, Merkins, Low Slow Squats.
The Thing:
Move weight to front parking lot. Once there P1 Lunge walks with weight, while P2 runs out and around all islands, meeting back with P1. They exchange weight and swap lunge walking and running. Continue until the pair has lunged walked all the way around islands.
Lifting work.
P1 – Bench Press, P2 – runs out an around 3 islands. Flapjack to 200 presses.
Same but with 100 Curls.
Catch Me If You Can to the Hot Box. But take the long way around the Church. P1 10 Merkins, P2 run with weight. Flap Jack to Hot Box.
At Hot Box, P1 does Left Legged Step ups with weight. P2 runs to last trash can and back. Flapjack to 50 step ups. Repeat with 50 on Right Leg.
Same thing but Good Mornings with weight to a combined 100.
CMIYC back to cars with 3 Burpees and chase.
Mary throughout and back at car for closer. Includes Flutter, Heels to Heaven, Planks, Elbow Planks, Elbow Plank Jack, Dolly, LBC, Freddy Mercury and maybe others. Spackler modified to the now coined: Spack Jack. Be careful – this one could hurt.
Done.
Moleskine:
Thanks to Snowflake who endured the Alf Q trifecta the last 4 days. Not sure what bet you lost for that, but thanks for joining me.
I had a much larger plan for today, but forgot how much carrying crap slows you down. We didn’t even make it to Hairburners! Surprised no one reminded me. Next time.
Lots of strong effort out there this morning, as this was a grinder that I am going to be feeling for the rest of the weekend.
Happy Birthday this week to Jet Fuel and Nemo. They are a combined 65 years-old.
Thanks to Snowflake for the takeout.
-Alf
Announcements:
Sign up for Joe Davis Run: https://joedavisrun.racesonline.com
Word on the street was that there was a SOB/WUC powwow post Cerberus this morning and there would be a sizable and fast crew looking to get their Friday beatdown. Several of the Brave regulars, so I had to make sure they got 60 minutes of work done in the 45 minute boot camp.
I showed up a little early and chalked out the workout on the top of the parking deck.
At launch – thorough disclaimer, no FNG’s but Boss Hog was on post #2 and a few guys working their way back into the fold for the new year.
Get the Mosey on, off into the parking deck and run the ramps to the top. Circle up.
COP: Squats, SSH (I think) Merkins, Mountain Climbers.
Head over to the staircase and pick a partner – someone you don’t know or don’t usually partner with. Trying to make sure that the big group mingles a bit at the only workout that brings 3 regions together. Yes 3. Congrats WUC.
From the top of the deck. Everyone runs down stairs. P1 proceeds back along the ramps (chutes) to the top. P2 heads up back up the stairs (ladders) and begins the work. When P1 gets back to top both guys head back to bottom then flapjack and continue work. Keep going until time is called.
The work – Cumulative reps per team:
Run back to launch.
Moleskine:
An aggressive weinke put an end to the running without about 13 minutes left. PAX stayed at the top and tried to complete all reps. Some groups got to the Body Builders, not sure if anyone finished.
Overhand claps got a few chuckles at first, but after 200 a piece to soften up the shoulders and then follow up shoulder taps guys were feeling it. At least I was last night.
Went with a Partner AMRAP-esque type of workout. I like it when you have a large group with a variety of fitness levels. Everyone gets as much as they can take – and hopefully a bit more. No time for resting.
Another great perk is the plug for WAMRAP – the original Waverly AMRAP workout every Wednesday. It’s the best/worst workout you can get each week, you always leave smoked.
Sorry for the delayed backblast but you know, things.
7 men for Q Source at Panera after the workout to discuss Group as a foundational element. Man is not meant to be alone.
Thanks to Taco Stand for the takeout.
-Alf
Announcements:
Q School – Saturday 26th at Cuthbertson Middle School, Posse has the details: http://bit.do/qschool
3rd F Opportunity – Christ’s Closet – March 2nd Freedom Drive @ The Movement School giving stuff away. See Ice 9.
So the 2019 challenge has been more challenging then many can imagine, due to YHC having to be at corporate have not had much time to dedicate to tracking, reviewing scale pics (many need some pedicures), and sending out update. But have decided to schedule a “conference call” to get out first round of updates.
Note: Current scoring excludes unofficial weight loss #’s will try to get a good update from all next week to include.
| Team | Pts |
| Deadwood / Tupperware | 12 |
| Rudy / Recalc | 10 |
| Foundation / Rubbermaid | 10 |
| Zin / Dancing Bear | 9 |
| Banjo / Jingles | 6 |
| Wedding Singer /Knish | 1 |
Deadwood /Tupperware – it appears in week 1 they do what they know best and that is Q. Unfortunately points for Qing are capped, so Deadwood will not be able to Q himself to victory here. But he has taught the young jedi how to gain points by Qing at Chiseled last week and have started off with a solid 12 point posting performance. Also – Kudos for bringing along a FNG
Rudy/ Recalc – appears that Recalc is going to lean on the Golden Domer to bring home a victory in this competition. Rudy not only timed up his VQ correctly, he was consistent in posting even if it meant coming in at Jingles time to make Chiseled. Recalc went MIA for a bit during week and was off normal posting schedule but was able to still break out the Karate Kid headband for a 4 pt performance. We will see if Coach Hurley will inspire a better performance in upcoming weeks
Foundation /Rubbermaid – Unfortunately Help Desk was hit with injury bug, but thankfully Rubbermaid has stepped in. Get better soon Help Desk and look to see you back out there soon. YHC has tried to come out gate strong and maybe counteract the late night cookies by attending extra workouts and ensuring a Q mixed in. Excited for opportunity to work with the Lieutenant and finish in the money
Zin having to carry the weight by attending workouts, but Dancing Bear doing best to send others to workouts while catching a few extra Zzzz’s in the morning. Dancing Bear – way to work the loop hole and still collect points from comfort of bedroom.
Banjo / Jingles – have split duties with Banjo attending workouts and Jingles on the mend for few he has resorted to starvation to collecting points. Jingles has unintentionally assisted YHC with losing appetite by sending scale pic with those gnarly talons in focus
Wedding Singer / Knish – started in hole this week and Knish/Commish has been MIA, but we expect to see a resurrection in the coming weeks and rumor has it that Wedding Singer has resorted to only baby formula until competition is over to further slim down.
Overall – good week it appears with many ensuring to attend workouts and push beyond comfort zone. Look forward to seeing results in upcoming weeks.
Showed up this morning to a balmy 43 degrees feeling slightly overdressed. Heard plenty of comments that I didn’t roll in at my usual 5:29am. I didn’t want to stress Mermaid out too much, I guess. Everyone watched as a mysterious white van parked in the lot, which turned out to be Escargot (who might be an Amazon delivery driver on the side). Gave a quick disclaimer a minute late since apparently my Fitbit time is not official. 14 men headed off.
Thang
Headed up to Panera parking lot
COP
LSS x 10
IC MC x 10
IC Plank Jack x 10 IC (heard some grumblings)
Merkins x 10 IC
Freddie Mercury x 10 IC
HTH x 10 IC
UBreakIFix
At shopping center, do 10 hand-release merkins, head up stairwell #1, lunge walk to UBreakIFix sign, run down to stairwell #2 and around – repeat 5 times
Bicep Burn
Mosey over to rock pile on McMahon Dr. Partner up with lifting rock. One partners down to the circle in the shopping center, other partner does a set of biceps then repeat. First set: curls. Second set: hold halfway. Third set: hammer curls (or from middle point to chest).
Picnic Benches
Mosey over to picnic benches. 10 one leg squats (each leg), 20 dips, 20 incline merkins. Repeat 3 times Finale Run to short ramps on parking deck. Do 5 burpees at each turn. Circle up for some mary (LBCs and flutter). Find wall. Do set of 10 donkey kicks / 10 carolina dry docks / 10 monkey humpers. Wall sit. 15 of each. Head back to launch.
COT
Great group of men out today. Always motivating when 55+ year-olds are leading the pack like Checkpoint and Snuka do. Mermaid brought his “A” game for sure, which I think is related some anger he was releasing based on a couple of stories I overheard he share about getting hit by a car and also breaking his cell phone. Random coincidence on the UBreakItIFix set. I did some scouting to find that milestone marker and apparently Mermaid was there yesterday getting his phone fixed. Accountants were well represented, which leaves no excuses for the rest of you slackers considering the time of year. Haze also made the claim that he’s at Centurion “pretty much every week”, which I challenged and will start to monitor more closely.
That bicep set was killer, which I stole from Snowflake. There was some mumble chatter as to whether my “hammer curl” call was legit since we only had one rock, but I think everyone got the point. Tried to avoid triceps since they were toast after Wednesday’s Anvil workout (thanks to Udder). Wanted to do one more rep of that last set but ran out of time. Next time.
Always an honor.
Announcements
Clothes collection for F3 Chimbote Mission Trip. Next week is last chance to bring your clothes, shoes, luggage, etc.
Praise that Cooter’s knee infection lead to an additional surgery that helped remove some lingering cancel cells. Continue to pray for his full recovery.
Joe Davis Run for Recovery 03/09/2019. All money to benefit Keystone Substance Abuse Services in Rock Hill, SC. The race is in Fort Mill, SC and has historically had very strong F3/FIA support. Please consider supporting. Run, Sleep in for the Cause, Sponsor. Check it out HERE