Fire That Baby Up

Fire That Baby Up

11 PAX to continue with the third installment of Ignition.   Judging by the really early arrivals, most were fired up and couldn’t wait to engage in some hard work.

the WARM UP:

Run long away around to the entrance of the HS.  IW x 10 IC, Merkins x10IC

the THANG:

Continue across street into Champion Forest neighborhood, Waynewood Dr.    2 forward, 1 back with the light poles until we reach the stop sign.   At light pole going forward, 10 burpees, going back, 10 merkins.  Collect the 6

Total 50 or 60 of each (lost track)

Right on Dobson Dr. -run until hit Waynewood, 10 Mountain climbers at each light pole.  Total -way too many. Collect the 6

Left on Waynewood, 10 diamond merkins at each light pole, switch to LBC’s 90% through.

At stop sign, 2 forward, 1 back with light poles until we reach the stoplight. Forward-10 jump squats, back, 10 CDDs

Back to HS-merkins x15 IC to collect 6

Down towards track-hey look, more light poles

Suicides-3 light poles and back to start, 10 lbc’s at start.     Finally, we ran back to the start, 5 jump squats at every other pole.  Meet up with Flash at COT

the MOLESKIN:

Dancing Bear and Deadwood-site FNGs pushed it today. Strong first showing.

The rest of the veteran crew went nonstop and all really seemed to be moving much quicker than the last couple of weeks.   The gap is noticeably shorter between front to back.  Mumblechatter was limited today, all that energy being used up to yell out for cars, or breathe.

And best of all, pre-workout concern of a Foundation Ole Miss Nipplepolooza part 2 was apparently avoided today.

All should have gotten in at least 5 miles today.   Thanks again for the support of the new site.

the ANNOUNCEMENTS:

Clothes closet-10/4/18, see Ice 9’s recent backblast

service opportunity-10/19 -8:30-12 Cuthbertson Middle-Career Day, message Bottlecap for details

 

What……3 Mountain Climbers?!?!?!?!?!?!?

Q.

 

COP

 

15 IW Cad

3 MC Cad

15 Merkins Cad

 

Mosey

 

Speed bumps – 10 Merkins at each

Plank up at school and wait on 6

 

Mosey around back of school

Rock work – partner up

200ish Curls

200ish overhead presses

75 tricep extensions

 

Mosey back down to Brandermill Road

11’s on the hill

CDD and Merkins

 

Mosey to launch head to church

Wall sits and air presses

 

Mary and Merkins

Fin

#Moleofskin

Wow.  Honored for the number of guys to come out to my q.  I am assuming they thought it was going to be easy and sadly it probably was.  Agony brought out the tank top and wouldn’t stop making fun of me, made me feel really good, he was wearing a weight vest and kept complaining about the Merkins – Stop Running so much and do something else.

Swiper and Kirk wouldn’t stop talking the entire time with the exception of Kirk’s trip to the portojohn that’s been there for at least 6 years and never been cleaned.  Don’t worry he missed the 11’s.

Crawfish brought a clown car with him.  Good to see you man, the last time we saw each other was at a burn bootcamp with our wives that we promised…..we….would…never….talk…about….again……………………sorry about that.

Speaking of complaining.  Hannibal was upset for all of the 11’s.  Very angry and kept staring at me.  I was thinking about an audible but Agony and Aquafresh talking me out of it.

Made our way back to launch and that was all.  Also Blackjack’s parking job was terrible.

 

Spriiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiint!

From the bus lot head down the path to the field for COP.

20 Side-straddle hops (IC)
20 Imperial Walkers (IC)
5 ‘Mericans (IC)
10 Low-slow squats (IC)
20 Mountain climbers

Partner slaps on the track
Partner up, run opposite directions on the track. When you meet 10 partner slap ‘mericans. Run in the same direction and meet for 10 partner slap sit-ups. Lastly, run and meet for 10 partner slap burpees

Eastern European leg stuff
7 Bulgarian split squats, run to light pole 7 Romanian single-leg lifts
14 Bulgarian split squats, run to light pole 14 Romanian single-leg lifts
21 Bulgarian split squats, run to light pole 21 Romanian single-leg lifts

Sprint BLIMPS
We ran sprints of ever-greater distance and after each sprint, we did the called exercise
Rd 1 – 5 burpees
Rd 2 – 10 lunges each leg
Rd 3 – 15 Imperial Walkers (each side)
Rd 4 – 20 ‘Mericans
Rd 5 – 25 Plank jacks
Rd 6 – 30 Squats

Wall Work
People’s chair 20 air press, 10 donkey kicks x 3

6MOM
Chippy cross
Pretzel crunch, both legs
Rosalita
Dolly

The END

Moleskine
Met Goonie for a pre-run. It’s always better and safer to run with a friend. Goonie reminded me many times that Basecamp is a moderate site. I think today’s workout was very fair. If anyone is following my Qs, I’ve used many of these elements before, but never in the same workout. I’ll be sure to mix it up a bit more next time. I think I’ll drop the BLIMPS, I think the fad is over. I’m not over sprints and I think most bootcamps should include them. If your are loping from station to station, you’re missing out on some major benefits including increased strength and stamina. Plus, sprints and other high-intensity exercise revs up metabolism to for maximum weight control.

Shout outs to HIPPA for leading the sprints and Floor Slapper for very enthusiastic high fives.

 

ASYLUM Takes Off

Centurion Ladder

15 gathered for some Friday festivities. Veteran crew so brief disclaimer was given before departing.  Mosey down Little to Walsh to the apartment complex entrance for a warm-up consisting of Imperial Squat Walkers, Mountain Climbers & Peter Parkers.  One thing to add… there was a surprisingly high level of traffic whizzing by and a heavy mosquito population.

The THANG:

Mosey to office parking lot off Walsh for the beginning of the Merkin Ladder.  Run across lot for 20 merkins and back for 19 merkins.  Keep going back and forth decreasing the count by 1 until completing 16 Merkins.  A little Mary action before heading to the fence of the football field facing the parking deck.  Leg lifts while holding fence then bear crawl to the parking deck wall for Donkey kicks and run back to fence.  3 rounds of 5, 10 & 15 exercises each.  Mosey inside bottom level of parking deck for round 2 of merkin ladder.  15 reps down to 11.  Run upstairs to top level for some Mary. (Heels to Heaven, Flutter, Dolly & American Hammer).  Time for round 3 of the merkin ladder…  10 reps down to 6.  Mosey over to old library (now hospice office) to grab some lifting rocks.  Lots of standing water and tight quarters so there was some improvising.  Partner up for some curls and presses.  Partner 2 performs 5 burpees while partner 1 lifts. Total of 2 rounds before returning to launch lot for final round of merkin ladder.  5 reps down to 1.

COT:

Great crew today for a total of 210 merkins for those counting.  A special thanks to Champagne, Lorax, Mermaid & Shrink Wrap for helping with trash pick up.  There was not as much trash as normal but we still filled a few bags.  Special prayers for Cooter as he begins radiation on a cancerous tumor on his knee today.  Pray for the radiation to shrink the mass so the surgical procedure in 6 weeks will be less invasive. The radiation treatments will occur every Monday between Noon & 1pm.  Thank you Cooter for opening up to the PAX.  We will continue to take prayer requests each week after announcements and prior to the close out prayer.

Announcements:

Susan G. Komen Race for the Cure – Saturday, 10/6

Cones, Cones and More Cones

Unsure of how many would show up due to so many events conflicting this final Saturday of the month, in the end 15 PAX showed up to continue the saga of the Gazelles vs Clydesdales and also to see if Q school really paid off.

The Warm Up 

Disclaimer given and in honor of Big 10, we circled up (no mosey)

SSH x 20 IC

Mountain Climbers x 20 IC

Flutter x 20 IC

Merkins x 20 IC

 

The Thang

Mosey to Kensington Elementary Parking lot to find our first set of cones.

Partner up (in pairs)

First Station/set of cones – Burpee Suicides

Round 1 – 100 Merkins – P1 does merkins, P2 runs Burpee suicide circuit (run to 1st cone , 1 burpeee and back, run to 2nd cone, 2 burpees and back, run to 3rd cone, 3 burpees and back), partners switch

Round 2 – 200 LBC’s (P1 on LBC’s whilst P2 does circuit and switching out accordingly)

Round 3 – 300 calf Raises (P1 on Calf Raises whilst P2 does circuit and switching out accordingly)

Breadbowl 10 count and onto the next station or set of cones.

 

Quite fitting to include a starfish exercise to show that Q school was not a waste of time.

At each corner, a set of 20 exercises were done with 20 Speed skaters in the middle.

Exercises were merkins (2 corners), LBC’s, plankjacks

The Gazelles led us in mary as we waited for the 6.

 

Mosey to the portico at the front of the school for a game of cards. Testing out the F3 workout cards, each of the PAX pulled a card and 10 reps done IC and OYO to a variety of exercises. They covered cardio, upper body, core and abs. A lot of mumblechatter here made me think this would be one worth repeating sometime in the future.

 

Mosey to the NOW OPEN Nesbit fields to another set of cones to conduct a friendly gazelles vs Clydesdale experiment.

PAX were split into 2  groups as they self identified, gazelles and Clydesdales (QIC had to remind southern belle that he was indeed a gazelle). PAX started in the middle of the soccer field, called an exercise and ran to the sidelines to perform 25 reps of the exercise called and then met in the middle. The last group to arrive called the next exercise.

Time permitting we did a BLIMPS routine with 2 mins of each exercise (even though much effort was made to reduce it to the singular version)

B – Burpees, L – Lunges, I – Inchworm Merkins, M – maktarjay, P – plankjacks, S – squats

50 Merkins were done to help doughboy with his weightloss penalty.

 

Jailbreak to COT for SSH and superman to wrap up

The Moleskin

Q Juice is a real phenomenon but it’s always easy when PAX are willing to follow you no matter how crazy your ideas prove to be. A real honor to lead a group as energetic and engaging as this on a saturday morning.

 

Announcements

Big Shout out again to Zinfandel and Rudy for being the dancing Idiot and first follower for the WUC Hurricane relief efforts. Bottlecap stressed the importance of taking on roles like this and stepping up in our leaderless group.

3rd F – Fivestones Sundays 0700-0800, no pre-reading necessary

Sanctuary – Mondays at Brooklyn Pizza

Asylum – Launch Monday Oct 1, Brooklyn Pizza, Wesley Chapel 0515-0600

Popeye reminded that commitment which probably will now be here at Nesbit will always be a permanent fixture.

Dunkin for coffeteria

Thanks to Goodfella for taking us out

A Call to Action! – Let Them SOAR! 5K Pre-blast

The opportunity to participate in a Speed For Need race is not something to take lightly. If you’ve ever been to a race that SFN is a part of, you see the joy that our riders & their families have from our efforts and willingness to finish second. Being part of a SFN event is touches the lives of so many people. If you’ve been to one, you have seen it firsthand. If you haven’t yet had the opportunity, your next chance is November 10.

The mission of The Exceptional Foundation of Charlotte is to provide a facility and programs for individuals with Intellectual and Developmental Disabilities to meet regularly and experience a broad range of social and recreational activities designed to promote healthy living, support social relationships, explore the arts, improve functional skills and foster community involvement.  TEFC is celebrating its 2nd anniversary by hosting the 2nd annual Let Them SOAR! 5K on November 10, and you get to be a part.

Speed for Need was honored to provide racing chariots for Track Commanders Kyle and Connor last year, and we’re excited to participate in the race again this year. We’ve added additional Track Commanders this year and will be including a Ruck team to participate in the 5K. Again, we get to be a small part of a life changing experience for the TCs and their families.

You do not want to miss this opportunity to live 3rd, and to be the vessel that provides a lasting impact to people and their friends & families with disabilities. The Let Them SOAR! 5K launches from Christ Covenant Church, the AO for Skunkworks & Kevlar, and the race course takes you through the heart of Downtown Matthews. Details on the race as well as a link to register are below…you can participate by yourself, join a team, or even be a “Spirit Runner” (you get a t-shirt and don’t have to run!).

 

https://letthemsoar5k.racesonline.com/

Running and Rocks (Not running w/ Rocks)

Flipper was wise to sign me up to Q on a day he knew he would be elsewhere.  He’s smarter than he looks.

So I had my shot at Rock Zero.  Turns out to be the same day of Isabella Santos race in Ballantyne where Speed For Need brought out the whole armored division for this race.  I ran that race last year, very well done and a great cause.  Anyways.  I wasn’t sure who was going to post vs. running the race.  Turns out we had a sizable group of 14 men who don’t really care about supporting pediatric cancer.  (That’s a joke!!!   But it sounds like a conclusion most of our U.S. Senators would say these days about the other side)

Let’s get into it.

The Thing.

Mosey over to the library and circle up for IW, SSH, and Mountain Climbers.

Head out of library run to Dunkin’ Donuts and back with several stops on the way to plank, Mary, Monkey Hump, and Mountain Climb.

Circle back at the front of the Church and grab a medium sized rock.  Circle up.

Round 1:  25 OH Press, 25 Curls, 25 Goblet Squats, 25 Merkins

Repeat that set every 2:30 for 4 total rounds

Round 2:  25 Tricep Press, 25 Bent over rows, 25 Lat Pulls while lying on six, 25 flutter press.

Repeat that set every 2:30 for 4 total rounds.

Mosey to launch.

Done.

Skins:

I wanted to crush a long rock set today and the only way to do that AND run 3 miles was to just knock the 3 miles out right away.  So we did it, right out of the gate.  Some complaining, but it’s good for you.  The PAX were excited when I got to the rocks and promised no more running, until they just had to stand there and lift rocks.

Was happily surprise to have Spackler out.  Who would have thought that with the Ryder Cup on.  Good to see a couple of relatively new guys in Swiffer and Elsa.  Speaking of Elsa, we had a trifecta of Disney characters today with Mermaid and Marlin also in attendance.  Good work by Elsa, don’t worry you get better at it, just keep coming out.  Thanks to the Site Q’s Boerewors and Hoover to make sure there was no man left behind.

After watching the news out of DC this week, I really want to go through a confirmation hearing.  I want Senators to pull all my backblasts and ask questions like:  “Why do you always talk about Merkins?  I looked up Merkins on the internet and you must be some kind of creepy weirdo perv assaulter for always talking about Merkins.”  If your not sure of the alternate definition of Merkin, don’t look it up at work.

Announcments:

Reach out to Gypsy to put 2019 races on the Speed For Need calendar.

Follow F3Chimpote to hear more about the Mission Trip in Jan/Feb.  Even if you can’t go, there will be an opportunity to donate clothing and other essentials.  Plan is for 50 men to make the trip.  Each man can take 2 suitcase, 80 pounds each, to of donations.  That’s 4 tons of donations headed down there!

Sprockets has his VQ at Hawks Nest on Tuesday.  Come out and Jeer cheer him along.

Thanks to Mermaid for the takeout.

-Alf

 

Blazing Saddles Brings the Heat

COT

1 lap around field then partner up with like size bell. 3 rounds: Partner 1 farmer carries bells around track while partner 2 does said exercise. Round 1: Merkins, round 2: Low Slow squats, round3: LBC’s

The Thang

After a brisk warm up and the forearms got loose carrying the bells around the track 3 times, we continued with the partner exercise.

6 rounds of partner 1 doing said exercise w/bells at the goal line while partner 2 AYG to other goal line and did 10 Merkins. The object was between the 2 partners hit the called # of reps.

  • Round 1: 2 handed swings – 200 reps
  • Round 2: Upright rows- 200 reps
  • Round 3: Goblet or Teabag squats – 200 reps
  • Round 4: Lawnmowers- 150 reps
  • Round 5: One arm press- 100 reps
  • Round 6: Good mornings-100 reps

As the six finished, time had expired so no COT.

15 Pax joined in for a cool morning with plenty of kettle bell exercises, reps, sprints and Merkins. Not too much chatter as the men of skunkworks worked hard to finish each round. Many were happy for a freshly cut field!! Lots of reps and sprints kept everyone busy.

Lois took the group out with prayer.

Thank you to Tulip and Funky Cold for letting me Q!

Announcements

  • F3 dads October 7 3-5pm at Kinetic Heights
  • Funky Cold left his kettlebell at the site and went back to grab it but it was gone. If anyone has any leads, reach out to him.

 

*Posted on behalf of Blazing Saddles

Hurricane Flo – Fundraising AMRAP

25 PAX gathered at Impromptu to help raise money for F3Carterico and their great cause to help their local community after Hurricane Flo.  Kudos to Zinfandel who was the #DancingIdiot and Rudy who was the #1stFollower in a last minute push to get our area PAX to run laps for something more than just bragging rights . . . This time, the PAX ran hard so we could make those who pledged $/lap, to really feel the pain of a late-night drunken decision to pledge.

WARMUP

  • Pretty cool to roll into the parking lot and see 4-5 shovelflags and all the PAX dressed in Red (albeit YHC’s red shirt was smelling like Doughboy’s gloves in the laundry so red shorts would have to do)
  • Disclaimer and Instructions given re: AMRAP protocol
  • Mosey backwards on AMRAP course explaining stations and performing some exercises

THANG

  • AMRAP (As Many Reps As Possible)
  • .5 mile loop around Middle School
  • 7 Stations
    • Derkins x 20
    • Bear Crawl length of football field portico
    • Dips x 20
    • Donkey Kicks x 20
    • Overhead rock carry for too long length of light poles and back
    • Jump Squats x 20
    • Burpees x # of laps completed

RESULTS

  • Pax August September
    Banjo 4 4
    Bottlecap 3.5 4.2
    Breadbowl 3 3.1
    Chicken Little 3.5
    Damascus 4
    Dana 3.1 3.4
    Dancing Bear 4 4
    Dasher 4.4
    Deadwood 4
    Deflated 4.1
    Doughboy 3.5 4
    Easy Button 4 4.1
    Foley 3.4 3.5
    Foundation 4.1
    Fusebox 3.5 4
    Halfback 5
    Hollywood 4.5
    Hooch 4
    Jingles 3.5
    Joy 3.4
    Legalized 3
    Maddog 4 4
    Moneyball 4
    Posse 3.4 3.5
    Radar 2.5
    Recalculating 4
    Rockwell 3.5 4
    Rubbermaid 4
    Rudy 2.2
    Southern Belle 4 3.6
    Stub Hub 4.2
    Wedding Singer 3
    Xerox 3
    Zinfandel 3.1 3.1
    Total Laps 85.6 91.3

MOLESKINE

  • It was a SMOKER today; the course didn’t have an easy section
  • YHC kept thinking of how HalfBack got 5 laps in last time . . . Impressive but where were you today?
  • I would say the course won BUT the obvious winner was F3 and the community
    • F3 Carterico:
      • Over $2,000 was raised and the number is still climbing
      • Excited to see additional videos of the impact they are making in that community . . . Well done fellas!
      • You can still donate; check out their website:  https://www.gofundme.com/f3carterico-hurricane-relief
    • F3 Western Union:
      • 25 guys showed up but others who couldn’t even make it still donated
      • Great to see SO MANY different guys stepping up in different ways . . . Proud to be a part of this group #Sappy
  • Great work by Dasher pulling everybody along this morning
  • Nice work by Fuse Box shaking off the ghost of Moneyball and getting to 4 laps despite substituting lunge walks
  • The number of PAX who got to 4 laps is very impressive (14 out of 25)
  • Awesome to see some of the newer/Kotters/injured/2.0 PAX still pushing to complete the next station . . . #LotOfHeavyBreathing
  • Thanks to those who brought out the speakers to have at the different stations . . . Special shout out to that terrible music by the burpees
  • Great to see Radar . . . SANTA!

ANNOUNCEMENTS

  • Bonefrog Obstacle Course event:  Nov 10th in Concord.  Western Union has put in our own team.  Need more PAX.  See Deadwood for more details.
  • NEW WORKOUTS IN WESTERN UNION:
    • Asylum:  Launching Monday.  Wesley Chapel Brooklyn Pizza.  0515-0600.  Transporter and Damascus are Site Qs.  Medium to High Intensity with some gear
    • Ignition:  Mondays at Cuthbertson Middle.  0515-0615.  Min. 4 miles plus bootcamp.  We will COT with Flash PAX.  Hollywood and Halfback are Site Qs
    • Chiseled:  Wednesdays at Five Stone (1117 Cuthbertson Road).  0530-0615.  Gear workout with minimal running.  Fuse Box and Banjo are Site Qs
  • 3rd F OPPORTUNITIES:
    • Open Door:  Sundays at Five Stones office.  0700-0800.  Studying Acts Chapters 14 & 15 this week.  No pre-reading necessary.  Come and participate with other flawed men as we try to build each other up to become better husbands, fathers, and community members
    • Sanctuary:  Mondays at Brooklyn Pizza.  7:30-8:30pm.  Come out and enjoy a discussion along with some beer and pizza

Thanks Mad Dog for taking us out!

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