On the eve of YHC’s half century mark, 14 PAX joined the old dog and maybe learned some new tricks. After a thorough disclaimer that would make Mermaid proud, we were off in the direction of the parking lot close to Lockness for:
COP:
SSHx 15, 5 merkins OYO, IW x 15, 5 diamond merkins OYO, LSS x 15, 5 merkins OYO, 15 LBCs
THE THANG
Mosey around Lockness and meet up in the parking lot on opposite side. Split into 2 groups, one for each side of the fitness trail. On one side: inclide merkins, regular merkins and pull ups. 10 reps and 3 sets each station. On the other side: dips, supine pull ups and regular pull ups. 10 reps and 3 sets each station. When done meet in the parking lot for mary and then groups flapjack and meet back up in the parking lot.
Run back towards Lockness, make a right and stop at the benches for step ups. 20 each leg. Run to first small wall for 20 reps of butt-sit squats. Run to the next small wall for a few sets of split leg squats in cadence.
Run back toward the fitness trail and pick up a lifting rock and carry it to the parking lot. Sets of arm curls, should press, tricep extensions and finish with the triple lindy.
Bring the rock back to the pile and mosey to the Wells Fargo parking lot for stretching and back to launch.
MOLESKIN:
I am not sure if it was my age or the fear of Loogie tackling me that threw off my Q game this morning. But fortunately, I had Mic Check to remind me of this fact. I was forgetting to cue the beginning of the exercise. Mic Check wasn’t sure when to start. At one time, neither did I.
For me, my F3 story has been driven by that question: When should I start? I was first introduced to F3 in the Spring of 2013 via a twitter invite to post in Chapel Hill, NC. I lived in that area at the time. I thought it was some scam. It wasn’t time to start. Fast forward to December of 2014, I am living in Charlotte, just aimlessly wandering through life, going to the Y and a buddy (who is not in F3) said “why don’t you start doing this thing called F3” I said no. It wasn’t time to start. Then in April of 2015, a different friend said “why don’t you start doing this thing called F3” I said no again. But a day or so latter, I realized, it was time to start. So one Tuesday morning in April, I showed up to the very parking lot where I started this morning. Not knowing anyone. Hearing all these strange things and a very loud bald guy (Market Timer) barking out commands. It was time to start. As I struggled in the back, there was Loogie. Talking to me, encouraging me, making sure I would finish what I came that morning to start.
Since that day, my F3 journey continued with that same question:
When should I start attending a 3rd F?
When should I start my first Q?
When should I start offering to Q instead of waiting to be asked?
When should I start a new AO or become a Site Q?
When should I start getting to know the other guys on a deeper level?
When should I start searching and rescuing guys in need?
When should I start offering to pray during the COT instead of shying away?
When should I start challenging other guys to grow?
When should I start running?
When, when, when….
How about now.
As I type this I’m already over 24 hours late on getting this back blast out. (As I post this on behalf Rockwell we are now over 48 hrs late) I’ll make it short and sweet.
Let’s jump right in.
Here’s what went down:
WARM UP
SSH x 20
Potato Picker x 10
Plank Jack x 20
Mountain Climber x 10
THE THANG
Run down to the end of sidewalk. Stop at each light pole for 5 Merkins
Partner up and get a lifting rock (1 rock per group)
Curls – Partner 1 Curl / Partner 2 run to the crosswalk do 3 Burpees then flap jack – 15
combined
Tricep Press – Partner 1 Tricep Press / Partner 2 run to the crosswalk do 3 Burpees the
flap jack – 100 combined
Shoulder Press – Partner 1 Shoulder Press / Partner 2 run to the crosswalk – 3 Burpees
then flap jack – 75 combined
Mosey to the benches – Dips then run on sidewalk to the tables for Step Ups — 20 of each, the
10 of each.
Mosey to the hill in front of the school – Clock Merkins – 12:00 / 3:00 / 6:00 / 9:00 / 12:00 – 5
Merkins in each position
Mosey to the front of the middle school for some Mary before heading back to start.
MOLESKIN
It was a great morning for a workout with perfect temperatures and a great group of guys working har
With Ignition starting 15 minutes before us and the start of Asylum I was impressed to still see some
good numbers. I’m convinced it was the guarantee that we would be motivated by hair band music
throughout the morning! Lots of hard work!
I always enjoy seeing guys push themselves and encouraging their brothers. It was an awesome effort
by all and it’s an honor each time I get to lead this group of great men.
ANNOUNCEMENTS
Thank you for the Shampoo Crew donations! Keep them coming!
Opportunity to do Career Day at Cuthbertson Middle School. October 19th. 8:30-12:00. See
Bottle Cap if interested.
14 Pax came out for our 2nd official Chiseled workout this morning. While we may not completely define Chiseled yet, we are off and running and giving it the ol’ college try. We have accumulated enough gear to start making this interesting with many stations and plenty of lifting heavy objects. Thanks to many of you for the donations of gear as we get this up and running.
The Thang:
Mosey across the parking lot and around our running loop(Mount Chiseled) for our warmup mosey. Circle up and gave disclaimer. 15 SSH, 15 Mountain Climbers, stay down for Jimmy Duggans and stretch each leg, up and 15 Imperial Walkers and end with a 15 Moroccan Night Clubs.
Mosey to the rock pile and parnter up. Grab LIFTING rocks!(Shake n Bake and Southern Bell) Lock out elbows and lets Lunge to our first station, switch with your partner as soon as you can’t feel your legs anymore.
1st Station: 150 Curls, 150 Overhead Presses, 75 Thrusters, One partner lifts the other runs a lap around Mount Chiseled. When done one partner does upright tricep extensions while partner does lbcs unitl the 6 is in.
Mosey to next station: Starfish with a twist. 4 Corners: weighted jump squats, upright rows, weighted lbcs and tricep extensions. Twist=you run with the bricks and complete the exercises with the bricks. Merkins in the middle. 20 count every station.
Mosey to the next station work. Rope work(hurts so good), curls, straight arm front rows, partner pipe squats, Pit of misery(one legged step ups and foot release squats), Good Mornings and Resistance Band Runs(ouch).
Next station: Jack Webbs Chiseled style: Upright Rows and Curls, We made it through 6’s and did 7 upright rows before we were timed out.
The Moleskin:
Chiseled is off and running and we’re already seeing new guys come out do really well. Tupperware came out and kicked butt today once he found a ride. Deadwood must have forgotten the directions to Fivestones or he was too tired from posting the day before. All in all a solid effort today from everyone and hopefully some sore Pax that are on there way to getting much stronger.
The #Shovelflag was securely planted and 0530 was on the clock so let’s go!
Hairband mile to warm up
COP
SSH x 20 IC
IW x 20 IC
Low Slow Squat x 15 IC
Peter Parker x 10 IC
Parker Peter x 10 IC
The Thang (with Hair Band friendly tunes)
Partner up, P1 does called exercise and P2 moves, then flapjack…
Partner 1 – upright row
Partner 2 – run Hairband Mile
Flapjack
Partner 1 – goblet squat
Partner 2 – run HB Mile
Flapjack
Partner 1 – OH press
Partner 2 – waiter carry to end of lot and back
Flapjack
Partner 1 – thruster
Partner 2 – waiter carry to end of lot and back
Flapjack
Tabata time! (30 secs on 10 secs off)
Shoulders
1) snatch right
2) snatch left
3) Clean and press right
4) Clean and press left
5) OH press
Legs
1) t bag squat
2) good mornings
3) lunge right
4) lunge left
5) jump squat (no bell because that would be an even dumber idea than what we usually do)
Arms
1) curls
2) tricep extension
3) Clean right
4) Clean left
5) swings
Suicides with swings 5, 10, 15, to the arrows in the parking lot
6MOM
Rosalita
Backscratchers
some other things I can’t remember
COT
Ye Olde Moleskin
Strong work by everyone out there, keep reaching out to those around you and let’s get some FNGs into the mix!
Remember Gypsy is still needing PAX on 11/10 for Speed For Need so reach out if you are available. I believe it is right in Matthews so it’s close by!
Always and honor to lead,
AYE!
Hair Band
A group of 21 very experienced ladykillers took this VQ under their wings this morning to see me finally become a man. I told them I wasn’t a professional, but I went ahead and decided to make them pay.
First stop was a shady dark utility lot for some warmup. SSHs, Imperial Walkers, LSQs, and some windmills limbered up the limbs and we headed to the track for an easy lap including some Karaoke and backpedaling.
Then, the fun began…
Thang1:
20 Sister Mary Catherines
20 Mountain Climbers
20 Skater Lunges
Take a lap and make it count on the backstretch
Wait for the 6 in an “Al Gore” seated position and like it
(Repeat all of the above 3 times)
Hand the keys to Champagne and mosey to the turf…
Thang2:
4-legged starfish with 5 double-merkin burpees in center field between each leg…
10 Merkins
10 Wide-arm Merkins
10 Diamond Merkins
10 Carolina Drydocks
(Repeat all of the above twice)
Thang3:
Grinders (‘nuf said)
Mosey to the lot for a new world record 200 flutter kicks and cash it in
Announcements:
Susan G Komen Race for the Cure is this weekend. Speed for Need is pushing 8 cancer survivors and looking for volunteers. Contact Tolkein (aka “Token”) to get involved. (Doc McStuffins gave a heartfelt testimony for “Heathers’ Heroes”. You can have a tremendous impact on the life of a survivor by giving them a unique raceday experience)
Moleskin:
Apparently, One Eye needs to be renamed One Ear, because he completely failed to hear my instructions on the track and took off like a Sooner in the Oklahoma land rush of 1889.
A big shoutout to Hops and Champagne for challenging me to lead today, as well as Revlon, Mermaid, Alf, Hopper, and many others for coaching me on my VQ prep. It was also great to catch up with Mall Cop today, since he’s the dirty son of a gun who gave me this awful name.. As many of you know, I moved to town 3 months ago without really knowing a soul, so this group has been a true blessing to me, and I am sincerely grateful. As Doc McStuffins would say, “Moochos Grassyos”.
19 Pax started the day with a bear crawl in the Target parking lot with a slalom between the LARGE RED BALLS ! No one thought I was going to show, but I pulled a Jingles by sneaking in at the 2 minute mark! Everyone was ready and rearing to go!
The Thang:
Mosey from Brooklyn Pizza alongside of PetSmart parking lot. Agility drills to warm up legs by exercises on the curb along the way. Mosey around the back of PetSmart to Target lot for warm up. Circled up and gave disclaimer. 10 SSH (for Big 10) 20 Imperial Walkers, 20 Potato Pickers, 20 Moroccan Night Clubs, 10 mountain climbers, 10 plank jacks
Mosey to Target for the crawl. Slalom between the red balls to the end, circle back to parking lot. Mosey to Target lot for an end to end run. Start at one end, at each tree and each light post do an exercise. 10 merkins, 10 jump squats. Back the other way LBC’s and Smurf Jacks
PetSmart – 4 corners with burpees in the middle. WW2 sit ups, American Hammers, Peter Parkers, Merkins. Broke team in 2 teams…shoulder press, donkey kicks, wall squats, etc. while partner runs in the PetSmat lot. Mosey back to start and agility drills on the return curb. Back to B. Pizza.
So, one of the worst beatdowns YHC has ever survived was, well, about this time a year ago, when Smokey Q’d this very workout the Tuesday after the Tennessee Volunteers took a bad loss to Florida. At the time, YHC thought, “Man, that’s rough to take out your football team’s frustrations on a group of unsuspecting PAX.”
So, this past Saturday, YHC’s South Carolina Gamecocks took a bad loss (again) to Kentucky. Guess who is Q’ing Skunk Works, y’all?
So, after a lovely disclaimer where Tulip may or may not have been thrown under the bus due to his absence, 12 PAX buckled up with their bells and, well, it went a little something like this:
COP
THANG
Gather at the corner of the track to battle The Beast — with apologies to Smokey, Header and Sanka. For the uninformed, it’s 6 reps each at 6 stations, 6 different exercises. If anyone felt uneasy doing this, they were informed that they could do 7 reps. #ModifyAsNeeded.
So, the 6 stations were the 4 corners of the track, along with the middle of the straightaways. This is a fun routine as is, let’s see how fun it is with KBs thrown in, as, well, you have to mosey with the KB between stations.
We peppered in 20 LBCs after round 2, 20 flutters after round 4 and 20 Freddie Mercuries after round 6.
After battling The Beast, let’s line up on the straightaway for the track. As repentance for invoking the mark of the beast with 6s, let’s make the next thing uplifting by invoking the number of Biblical perfection with some 7s.
Start with 1 overhead press, run to the other end of the field, do 6 bomb jacks (some PAX had a different name for this that, well, YHC can’t even remember).
Run back, 2 OHP, run, 5 bomb jacks, etc. etc. etc. until we’ve reached 6 OHP and 1 bomb jack.
Finally, partner up. Let’s make this easy —
Enough of that, head back to the parking lot, circle up for …
MARY
Time called.
COT
–30–
ANNOUNCEMENTS
Let them SOAR! 5K coming November 10. It’s a race + Speed for Need launching from the home of Skunk Works, Christ Covenant/Covenant Day. Pre-blast here.
SKINE OF THE MOLE
As stated before, The Beast is a go-to for me when I Q. I’ve never attempted, nor made others attempt, to do it with KBs. It was, well, a beast of a workout. Getting around the backside of the track, the bell started to get a little heavy.
And speaking of heavy bells, Funky Cold had it kind of rough. Apparently Dollywood (absent) has his normal bell, so he was borrowing a 45-lb bell. Upon hearing this news, I immediately felt pretty bad. Not bad enough to change anything, but, sorry nonetheless.
Tweetsie was a bit confused by the format of the workout, as he tried to bolt ahead of the rest of the PAX when we all stopped for the 2nd station on the track.
#Mumblechatter was interesting on my end, as I learned about the state of athletics at Carmel Christian from Header, and the state of private-school education in the area with Header, Arena and Yeti. Apparently, even though I am a longtime member of Carmel Baptist, I didn’t realize we had some ringer teams taking the field for CCS. Hey, I’m in favor of it.
Also glad to have Smokey back after his stint in New Bern, I think it was, doing relief work in the wake of Hurricane Florence. Keep all those affected in your prayers.
Chime in with any missed #mumblechatter.
Great work all around this morning. This workout is an essential part of my week, and it was an honor to lead this esteemed group of #HIM.
Thanks to Funky Cold and Tulip for the opportunity.
18 PAX gathered at Swift on an summer-ending that had the hint of Fall in the air. At least there were a few more shirts than previous weeks.
The THANG:
Moleskin:
Thanks for the opportunity to lead this week!
SYITG,
Bratwurst
Week 4 is in the books and as a group the total weight loss is over 176 lbs. THis week penalty for those who are required – 200 Smurf Jacks
No change in the Top 5 this week as Zinfandel continues the push with a strong outing this week. He is quickly closing in on the 20 lbs down mark. No penalty this week for our leader.
Fuse is hot on his tail, but is facing an uphill challenge this week due to travel at work. Will he have the will power to order the salad and abstain from the extra calories via cocktails only time will tell.
Doughboy checks in as the top Lawson participant and is within striking distance, unfortunately does not have a drafting partner from neighborhood to help him as he seems boxed in between the next set of Briarcrest boys.
Chicken Little is manning the #4 spot and is ready to go. Based on scales pics he is “all in” as he even removed the socks for this latest weigh in. (note to self delete scale pics from phone as my groupme chats are starting to look like Rex Ryan Love Bunyon’s chatrooms).
Coming in at #5/6 are Dana (Briarcrest) and Wedding Singer our first non Briarcrest/Lawson entry and the last of the double digit weight loss group thus far. Wedding Singer made big push this week and is safe from penalty, but unfortunately Dana is our 1st victim who has to perform this week’s penalty.
#7 – 9 features Run Flat, Damascus, and Foundation all who had slow weeks this week and also are victims to this week’s punishment. If this group is not careful they will quickly be surpassed by Jingles/Banjo who are in 10th and 11th and have commenced a late rally to get into the top half of the group.
#12 is the first of the 2.0 Tupperware who we have recently found out does not run for charity or weigh in for competitions. For this you are to serve this weeks penalty.
#13 Shake & Bake with yellow jersey for this week. Must have been the Speed for Need event that you ran in that caused the big improvement. Great job
#14 Maple Syrup even while in IR continues to participate and working to help Lawson in group competition
#15-16 Eli/Breadbowl – unfortunately did not record weights for them this week so will serve penalty. Even with no weight do not sleep on these 2 as they have ability to sneak up on others in upcoming weeks. We have them noted on our Sleeper Report ready for breakout week #5
#17-18 Schneider/Southern Belle – after attending Asylum and putting in work, these 2 are silent killers ready to strike. Schneider will have to serve penalty due to no weight this week. With Southern Belle’s Dawgs easy win this week over UT he did not have to stay to end to watch and drink/eat at the tailgate. See if the Dawgs are challenged in weeks to come if that impacts his chances to compete here.
#19 Posse – avoided the penalty and lives to fight another day.
#20/21 – Rubbermaid/Dancing Bear must have enjoyed the weekend as they reveresed the trend and needed to use the expandable waist band this week. But I guess after watching OSU squeek by PSU and Dancing Bear enjoying his Ravens win last night it is to be expected. Just sets up for layup in week #5 for weekly.
| Name | Team | Total % Lost | Lbs Lost | Weekly % Lost | Penalty (Y/N) | |
| 1 | Zinfandel | Briarcrest | -7.77% | -19.6 | -1.52% | No |
| 2 | Fuse Box | Briarcrest | -7.40% | -18.8 | -1.26% | No |
| 3 | Doughboy | Lawson | -6.69% | -18.7 | -0.68% | No |
| 4 | Chicken Little | Briarcrest | -6.45% | -14.8 | -0.92% | No |
| 5 | Dana | Briarcrest | -5.30% | -13.5 | -0.50% | Yes |
| 6 | Wedding Singer | Other | -5.19% | -14.4 | -2.08% | No |
| 7 | Run Flat | Other | -3.82% | -9.2 | -0.43% | Yes |
| 8 | Damascus | Other | -3.27% | -7.8 | -0.09% | Yes |
| 9 | Foundation | Lawson | -3.25% | -7.3 | -0.32% | Yes |
| 10 | Jingles | Other | -2.87% | -7.2 | -1.05% | No |
| 11 | Banjo | Briarcrest | -2.81% | -6.8 | -1.34% | No |
| 12 | Tupperware | Lawson | -2.68% | -5.4 | 0% | Yes |
| 13 | Shake & Bake | Other | -2.65% | -6 | -2.65% | No |
| 14 | Maple syrup | Lawson | -2.51% | -5.6 | -0.91% | No |
| 15 | Eli | Briarcrest | -2.12% | -4.3 | 0% | Yes |
| 16 | Breadbowl | Lawson | -2.07% | -3 | 0% | Yes |
| 17 | Southern Belle | Briarcrest | -1.98% | -3.7 | -0.54% | No |
| 18 | Schneider | Briarcrest | -1.41% | -3.2 | 0% | Yes |
| 19 | Posse | Lawson | -1.41% | -3.2 | -0.89% | No |
| 20 | Rubbermaid | Lawson | -1.14% | -2 | 0.58% | Yes |
| 21 | Dancing Bear | Briarcrest | -0.94% | -2.2 | 1.75% | Yes |
Group Scores:
Briarcrest cruising out in front, with the “Others” passing Lawson for #2.
| Community | Total Top 4 |
| Briarcrest | 12 |
| Other | 21 |
| Lawson | 38 |