As warned via tweet, I went into today focused on running after missing my run/workout yesterday, 13 Kevlar PAX were the beneficiaries of my guilt. So after a quick disclaimer and explanation of the workout, off we went. All stations flagged with two orange cones… the first at the top of long driveway was the LBC station (option to other ab work OYO) x50. Continue 1/3 mile down into parking lot was station two, curls with cinder blocks x20….then around the church near the lacrosse field was the last station for Merkins (again widearm, diamond variations welcome) x20. Then back around and keep going for 40+ minutes.
Worked out well with all classy veterans present, no one got lost or confused…just kept it going. Rhapsody led the group followed by Cage, Squid, Poptart and YHC. The large group was everyone else, must have been some quality banter since they stayed together. Horsehead kept them honest I’m sure. Slight mutiny at the end, half went back to launch, other half one more station to use all the time. Mileage ranged between 3.5 and 4.25…(4-5+ laps).
Announcements: Donations of shoes and warm weather clothes welcome for the F3 group gong to Peru…bring clothes to workouts for Witch Doctor or Tolkien (Fast Twitch / Hawks Nest) or DM Witch Doctor. Joe Davis run March 9th, signup now!
Thank you Squid for the takeout prayer.
Since the form isn’t working, PAX Included: Squid, Poptart, Rhapsody, Homer, Tackling Dummy, Puddin Pop, Spackler, Cage, Horsehead, Witch Doctor, Bananas, Fault Line (sorry I’m missing one, memo didn’t save).
For my first Impromptu Q and the Gremlin (still time to sign up) tomorrow preparing the winke was a challenge with staying away from the buses, do we run under 1 mile or over 3. Arriving into the parking lot Chicken Little was starting a pre-run/dance combo that would make any wedding proud. Then a text from an FNG came through saying “I’m on the way”.
21 Pax were about to enjoy the 3 minutes of preplanning I had completed. DCCS given with a couple of minutes to spare and Deadwood grabbed the vest and phone, while others confirmed they were CPR certified.
It’s now 5:30 and we mosey to the front of the middle school. The disclaimer was given with an emphasis on not running in front of a bus.
Warm Up:
The Thang: – always pick up the 6
Mosey to the road in front of schools alternating lights
5 Merkins
5 Squats
Mosey to middle lot 8 islands alternating
10 LBC
10 Dry docks
Mosey to circle near football field, partner up while one partner runs around the island and back
150 Supines
200 LBC
Benches behind Middle school new partners partner runs to end of school past classrooms does a burpee and back
100 Derkins
150 Dips
Moleskin :
We ended with just over 3.3 miles. If you did not notice this was the first Q were I called for burpees. The last exercise will need to be saved for next time due to the time where more burpees and merkins were going to be handed out.
Everyone got a good workout in; the gazelles circled back and supported/motivated the 6 to continue. Breadbowl never stops amazing me, how can this 11 year old come out here day in and day out and continue to give it. Dasher made the Quellin participation 100% greatly passing 2 other hoods participation percentages, but we do not want to rub it in. To all the Pax I am proud of you.
Welcome FNG Kevin Bo-Berry.
Special thanks to Rudy for taking us out today, 2 Qs and prayer this week you are killing it.
Anouncements:
Gremlin tomorrow UNCC still time to sign up
Deadwood is looking for Pax for the Spartan in Asheville
Lou is hosting Open Door every Sunday 7am @ Five Stones Church
TLDR: #dontcarewonNATTY
Full Blast: YHC and the WSP Clown Car joined a solid 16 Pax for a soggy field workout morning. Upon emerging from the truck, one Pax noticed YHC’s Clemson shirt and asked “Oh, Clemson… didn’t they just do something important?” which I replied in my best Kevin Hart accent: “You gon learn today!”
Quick disclaimer and let’s roll. Mosey around front of OP to warm up in the bus loop with:
You might ask, “why 11?” But I need you to focus on the bigger picture here. 11 reps 4 times is the same number of points Clemson scored against Alabama in the recent National Championship beat down.
From here, we mosey’d down the dirt road to the back football field. Multiple comments about ‘wet holes’ were mentioned while focusing on foot placement dodging potholes.
Pax circled up on the field and poured out a measly 16 burpees to represent the few points Alabama was able to obtain against the stout Clemson D two Monday’s ago.
The real beat down was about to begin. Pax partnered up to model the B.O.M.B.S that Sir Trevor Lawrence was dropping to Clemson wideouts.
Partner 1 did exercise while Partner 2 ran endzone to endzone. Swapped out and continued until each of the of reps were completed:
No call out’s, but there was a drastic difference in some of the counting across the teams getting through their 750 total reps.
After about 30 mins of B.O.M.B.S, we moved on to a little Braveheart action. Split into 4 groups of 4 and took positions at each corner of the field for an exercise called William Wallace.
We finished up as a Pax in the center of the field for a little mosey back to the landing zone for a little Mary
COT, Counterama, Namerama, Announcearama and the Ball Of Man for a take out from YHC
Only one Announcement shared by Scratch and Win where he notified the Pax that YHC will migrate from HATE HATE to only HATE age on the 28th of this month. Thanks Scratch!
Moleskin:
I didn’t have enough fingers to count the number of complaints paid to the soggy and cold field conditions, but IMO they don’t put championship rings on smooth clean hands…
When I overheard Marge and Gummy stargazing and pointing out neighboring planets while running I was concerned the beatdown wasn’t up to snuff.
Shortly after, that concern was alleviated with several compliments paid during the endzone to endzone routes. The greatest of which was from Bugeater: “You know it’s working when it gets quiet…”
Thank you Marge and Queen for the opportunity to Q Hydra.
“Every man dies, not every man really lives”
Ayyyyyyyyy!! Not really. For my 8th Q, I postponed it one weekdue to a never ending J. Timberlake 48 hour “emotional” headlock. Thanks to DW for covering my shift last week and thank you to Moneyball for letting this slide. I brought even more shame to the worst location in all the land, for that you are most welcome.
What more curse words can be said about this site that the dirtiest mouth in all the land hasn’t already said? I’m not sure exactly but it was the least honorable location to Q….
15 PAXs in total this morning. Appreciate every single last one of them. Thanks for the support.
DCCS given to about 93.333% of the guys before start. Coca-Cola flavored lip balm caught the tail end but caught the gist. Let’s rock
THE THANG
Mosey to the dark, Workout at each light, alternate exercise:
Cross Street Together (several PAXs forgot the part of DCCS where I asked everyone to cross together, we would try better next time), Same Idea at all lights
Line Up Across the front of Dreamchasers, instead of a circle…safety first!
All of the lights, up 2 and back 1 at each light:
Cone Exercises at BB&T Lot, break into 5 groups
Mosey to Keith Jong Hill, 6 master splinters for a minute, 10 x lunges (per leg) up hill then jail break to stop sign. Mosey down. Repeat but upped the MS to 8. Mosey back to the start.
That’s a wrap at 15 seconds passed 45. Whoops.
Thanks to One Star for taking us out!
MOLESKIN
The path I created worked out well for the most part. The speedskater row was much longer than expected but we gotta get those buts right. An M, not mine, told me my ass fell off with working out and I want her to have something to galk at this summer.
BB&T parking lot 4 corners worked out for the most part. It was larger than I remembered (that’s what she said) but a little name calling got everyone moving between stations.
Always a pleasure to lead and love to see the different PAX pushing themselves to new levels. Rudy was right in the mix with my all morning and he won a new award, Brightest Headlamp of the AM! He’s giving DW a run for his money here.
Great to see Trojan posting so consistently lately, keep pushing yourself man. Great work!
Welcome back Gerber! Great to have our one Gazelle of Briarcrest back and keeping us somewhat respectable as far as athletic abilities are concerned. Maybe one day he will carpool with us or he will just continue to be embarrassed about where he lives just like Hollywood. Stay tuned…
One area of concern as of late is the high level of stress that seems to be coursing through Recalculating veins. I’m hoping it’s based completely on the fact he’s participating in Dry January and will pass in 14 days! Because if not so help me I’m going to be thrown out of the game due to a hard technical foul if he critiques my Bobby Hurley form again.
The rest of you are awesome. Thanks as always.
ANNOUNCEMENTS:
It was dark and gloomy this morning. I could only see about 100 feet in front of me on the drive in. The SCMS track is always darker and gloomier than the rest of Area 51, so 15 men posted at Death Valley to hit the darkest, gloomiest workout of the week.
Disclaimer given and as well as notice that we would not be leaving campus. Not the best idea to hit the mean streets of Rain Tree when cars can’t see the end of their hood, much less a runner.
COP: Mosey around top lot to pick up Puddin Pop then down to the track. Circle up for SSH, Squats, Merkins, Mountain Climbers, Shoulder Taps, elbow planks. Head down to the middle of the track by the bleachers and partner up.
The Thing:
P1 runs to that end of straight away, P2 runs to the other end. Do called exercise. Run back to middle and meet for called exercise.
Set 1 – Flutters at ends x25. Merkins in the middle – 20 per team. 3 Rounds total.
Set 2 – Dolly at ends x25 (upgraded to 50 per Spackler who likes to work the stomach) and 20 jump squats per team in the middle. 3 Rounds
Set 3 – Heels to Heaven x 25 at ends and 20 team burpees in the middle. 3 rounds.
Off the track and to the bleachers by baseball fields.
P1 run to Semi-Gloss Out house and back. P2 does Little Haze R, Little Haze L, Dips, and Supine pull-ups. Flap jack and repeat until the team completes a combined 100 reps of each exercise.
A few minutes left to hit some rock work on the way to the cars. Curls, Tricep press, over head press, tea bag squat and good mornings.
45 seconds left: Pax choice of 10 burpees or 20 Sit ups.
Done.
Thanks to Snowflake for the takeout.
Things happened, many things. But it was dark and it should remain in the dark. Plus this is getting late in the day and time for me to go chill out.
-Alf
5 men discovered how heavy 26 lbs can get in 45 mins.
Warm-up:
Grab a paver out of Gypsy’s truck and a quick disclaimer for site FNG Saigon Sam as we moseyed to the parking deck. 20 SSH IC until we see OT making his way to join us sans paver. Couldn’t have that so Gypsy went to retrieve him one while the rest of us did some Mary.
The Thang:
26lb concrete block was the coupon (c)
carry (c) over head up 4 flights of stairs to top of parking deck
30 American hammer with(c)
20 Push ups
10 lunges each leg with (c)
Carry (c) over head back down the stairs
30 mountain climbers
20 Bobby Hurley with (c)
10 pull ups run loop around the deck
5 burpees
Rinse and repeat as much as possible til 6:13 and mosey back to launch.
Done.
Moleskin: Gypsy messaged me the day before about who was on Q and threw out that he has 13 lb and 26 lb pavers if we wanted them. I said I would provide the beatdown and smartly went with the heavier option and would regret that about 10 minutes in. Not a single complaint was uttered and the guys got after it, even though I did catch them trying to not go up all the stairs on one round. Brains were lacking oxygen at that point so not sure everyone was cognizant of it. Saigon Sam was staying at the on-site hotel, in for work from Jacksonville, and saw the workout posted on the website. Showed up not knowing what to expect and liked it so much I’m pretty sure signed up to Q next time he is in town. He is still relatively new to F3 but that sure didn’t show. Great to have you brother – maybe see you at Cerberus on Friday, it’s always a good one. Christmas has a bigger vertical with a paver than I do period. Gypsy is getting fast, especially coming off of a major surgery a few months back. OT was early (1 min late) and shrugged off the workout like it was nothing. Pretty amazing how fast you can work up a sweat in 26 degrees, but WAMRAP always delivers ass kicking. If you haven’t tried it, come on out. You will hate it during but be glad you did at 6:15.
Thanks to OT for the takeout.
Announcements: If you want to take an 8 hour road trip to post at an AO, contact Gypsy. He is doing just that to go post somewhere new. Crazy HIM.
[YHC note: Damn Gina knocked it out of the park, but due to technical issues, can’t post his Backblast. YHC is acting as publisher until we get DG his own login.]
It was a great morning in Matthews as 7 pax got together for a great stretch. Here is what we did:
● Trapezius stretch while standing in mountain pose
● Bend down into a forward fold.
● Kick out into a plank
● Walk it into a down dog
● Slide through a plank into cobra
● Push back up to down dog
● Roll up slowly to mountain
● Warrior I – left side
● Warrior II – left side
● Warrior I – left side
● Warrior I – right side
● Warrior II – right side
● Warrior I – right side
● Sit down
● Easy twist – left
● Easy twist – right
● Corpse pose
● Right knee to chest (Pavanamuktasana)
● Knee down twist pose – left (Jathara Parivrtanasana)
● Corpse pose
● Left knee to chest (Pavanamuktasana)
● Knee down twist pose – right (Jathara Parivrtanasana)
● Corpse pose
● Sit up
We went through that whole circuit twice.
Moleskine
This morning was my VQ and I appreciated and greatly enjoyed the opportunity. Everyone seemed to enjoy the music playing during our workout. Today we were listening to Dusk to Dawn by Emancipator. We all also learned of the existence of freezing fog, so I want to thank everyone for coming out in such crazy weather.
[Publisher’s notes: The title for the BB comes from a comment I’m pretty sure I heard Tweetsie mumble as we were trying to perform Jathara Parivrtanasana. Which is about as hard to do as it is to say. Disclosure was given and the devo was a reminder that good leaders surround themselves with good advisers. Oh, and not only did Damn Gina have his Gumby VQ today, it was his first ever F3 Q also. T-claps for that!!]
13 grizzly PAX showed up for a surprise beatdown on one of the smaller of muscle groups. The Tricep. Was this intended? No. But somehow we arrived at the intersection of Diamond Merkin Avenue and Dip Boulevard. Here’s what went down.
YHC came in hot and gave the disclaimer while still tying shoes. #flipperlovesitwhenIdothat PAX properly disclaimed we mosey. After a trip across the parking lots circle up for the ole COP.
COP x 10 IC
10 Burpees OYO
Mosey to the HotBox for Thang 1 – 3 rounds of increasing reps 10, 15, 20
#crowdpleaser
Peoples Chair to recover w/50 arm raises (missed 10 burpees OYO – but we made it up)
Move over to soccer field ramp for Thang 2. Suicides. Split into 2 groups. (this was thought out, but then YHC completely forgot what I wanted to do – so we winged it) #qfail
Some more Peoples Chair w/25 front arm raises and then we did 10 burpees OYO.
Mosey over to baseball field hill for Thang 3. Triple Nickel
Plank to wait on 6 and we may have done 10 more burpees OYO.
Mosey over to main driveway for Shuttle Pyramid. Increasing Hand Release Merkins at each tree. 1, 2, 3, 4, etc to 8. Air Chair then go back down the pyramid. 8, 7, 6, 5, etc to 1. #TBQ Plank.
Mosey to middle of back lot and settle in for some Mary.
6ish Mins of Mary – each PAX picked an exercise IC x 10
AYG to the start. Fin
Office Chair Moleskin: Solid group of PAX in this cold yet surprisingly humid morning. Fog was abundant and YHC tried to keep us in lit locations on the parking lots or away form the traffic altogether. #safetyfirst The usual suspects were out in front, but there were a few nags that busted up front to nip the front runner at the tape. #gettingstronger The triceps became the unfortunate scapegoat of this workout as the merkins were in abundance. YHC had some muscle failure in the hotbox. Those 3 sets were no joke. We had a few Q fails this morning but we took it in stride as this isn’t YHC’s first rodeo and the punishment flows free from this PAX swirling ball of snakes. Good work to Mr Magoo who braved his second workout since Monday Basecamp and learned what a true F3 workout was like. #thereisnomodify Note from the Site Q’s to remember your brothers in the gloom at the closing of this holiday season. Call em, Slack em, Loop em back in. We’re stronger together. Thanks for the opportunity to be sharpened by the iron that this AO forges. Strong takeout by Lorax #HIM
Announcements:
21 enterprising men got out of bed, paddled through the fog and landed at Marvin HS/MS for a tour of the campus. I’ll admit it’s been a few months since I posted at Dromedary so I had to dig deep to remember all the pain stations and routes that are available. This is a tough crowd to please because it pulls in some SOB/WUC speed racers who like a fast pace. Good to see some familiar faces as well as some of the new PAX I haven’t had a chance to catch up with
Pre-Disclaimer Given – There has been a lot of focus on trying to keep all the Pax safe. Hats off to the newly Nantanned WUC Leaders for making this a priority – Amazon has been busy delivering reflective gear and headlamps.
Quick lap aroudn the parking lot top loosen up the joints
30 SSH/10 Imperial Walkers/15 LSS/15 Merkins – demonstration of the BH – 5 on your own – I saw Hollywood’s version of the BH – not sure how much BB he has played….
Announcements – Prayers UP at 7pm for Longo Family as LynnMarie is battling breast cancer. Take a moment from dinner and pray with your family.
Keep the momentum with “Safety First” approach. Call out to The Grease Monkey – we picked him up at 5:31 and he then hammered the Indian Run. Shout out to RunFlat who I haven’t seen in a bit, same with Bouche, Soft Pretzel. Not sure how Boytano made it there sole…PDS ditch.
New guys I haven’t had a chance to connect with – Endo, LazyBoy and Centerfold – great work – need to connect and get to know you.
As always the Dromedary crew nailed it – Rockwell, Hollywood and Bratwurst, GoodFella
BottleCap took us out. Pleasure is mine> to lead a great group of men in the gloom
**Posted on behalf of Stub Hub
Eight PAX showed up early on a Monday morning to run off all the beer and wings ate over an NFL playoff weekend. Since 93% of WUC PAX are somehow Patriots fans the mood was rather delightful.
• Disclaimer – Really good and extra elaborate disclaimer given before we launched our workout.
Thang:
Start from the parking lot and head down to Transporters Shed for 10 donky kicks. Mosey to the upper circle by the baseball field for 10 air squats. Mosey down to the baseball fields for 10 derkins. Mosey back up to the top circle for 10 air squats. Head all the way around towards the high school parking lot for 5 burpees at the stop sign. Mosey to front of High School for 15 dips. Mosey to front of middle school for 10 box jumps. Mosey to beginning for 5 burpees. Wash, Rinse, Repeat till 6:15am.
Four total laps seemed to be what most PAX got, except BC and Hollywood who were able to go pick up the rest of us after breezing through course. Somehow this managed to time out okay as we got back with 30 seconds to spare so we were able to get in some quality ab work.
Moleskin:
All PAX that showed up to ignition Monday morning worked extremely hard. It seems that each lap got progressively harder. We covered a pretty good amount of ground 6.2mi according to the crapple watch.
Announcements:
• Shampoo Crew still doing big things collecting toiletries to bring to local shelters. See Dancing Bear for additional Details
• Father Daughter Dance – March 1st. See Gatorcub for details. www.markthismoment.com/
• Keep Mad Dog in your prayers as he had a heart procedure. (Since I am not very prompt on this backblast, I can share Mad Dog said it was a good over all report and said we should be seeing him in the gloom soon!)