8 men (including Moon River who inspired the backblast title) gathered in an elementary school parking lot this morning, ready to start the day off right. Goon had some business to attend to in one of the bushes first (risky that close to a school – he says it only counts if kids are there). Once he got things taken care of, off we went.
Mosey to the bus lot for a cursory warmup (IW, Squats, etc.). Then to one of the baseball fields for the first real action. Line up abreast on the third base foul line – get from that line to a line even with second base via lunge walk or bear crawl, do 10 merkins. Back from whence we came for 9 merkins, and so on. Recover with Mary, then over the concession benches for step ups, dips and merkins.
Yog through the back of campus (with a brief intermission for People’s Chair) and back to the Foxworth hill for Triple Nickel. Recover with Mary again, then we made our way up the road to the church rockpile. Get a partner and a rock – partner 1 does the exercise while partner 2 runs to the road and back. Repeat with 100 curls, then 100 overhead presses, then 75 tricep extensions. Mosey over to the fancy new benches (which inspired Councilman Dumpster Fire for improvements in Pineville) for more partner work. Partner 1 does the exercise on a bench while partner 2 runs around that tree over there. Repeat with step-ups, dips and incline merkins. Back to the cars for a little more mary, then done.
2.8 miles. Not bad for a “moderate” workout. The boys put in hard work this morning. My goal for Qs at these moderate workouts is to keep guys together and pick some things that guys can adjust to higher or lower intensity as necessary. Mix in some Mary, People’s Chair and planks between hard stuff to give guys a chance to recover. Moderate doesn’t mean easy. Mission accomplished this morning. We had a couple of nice discussions about Pineville politics (are you pro- or anti- increasing the number of German restaurants in town) and the Second Amendment (assuming the cannon in front of the nearby neighborhood is covered by that – leftover from the great war of OP in the 1970s). Thanks for having me over – Ascent was my VQ almost 5 years ago, so I like getting back there. Plus it gave me a good excuse to not go to McGee’s burpee-fest at RockZero.
Bonus coffeeteria backblast (Gummy, Purple Haze, Flipper, Rachel, Purell, Fugitive) – after weeks of waving to us from across the street, Haze finally made the long walk over to Starbucks to hang out with us. It was getting awkward for all of us that he waved every week but never came over. Hurtful. The highlight was a discussion of the Nickname Hall of Fame – Egypt (last name Bohmfalk), Funky Cold (last name Miedema) – and nicknames that the censors later rejected (Morning Wood, Wanker, Sex Panther). Good times. Other topics included triathlons, half marathons, breweries, calf injuries and Clemson basketball.
0530 struck and and we were off…
Mosey down and across the street to the new town hall, no FNGs so the disclaimer was given on the journey.
COP
Burpees while we wait for the 6… just because.
SSH x 20
Imperial Walkers x 20
Low Slow Squats x 15
The Thang… it’s been a few days so there are some #truthnuggets thrown in.
4 corners, do called exercise/reps at each corner #LarryBirds run back and finish with the 6 to get some extra work in.
Round 1: Jump Squats at each corner, start with 5 and ladder up by 5. So that is 5, 10, 15, 20 for the non mathletes
Repeato but no ladder, 10 Jump Squats at each corner.
Next round: Hand Release Merkins, 10 at each corner
Repeato
Next: LBCs 10, 20, 30 40
Repeato 20 at each corner
Next: Carolina Dry Docks 20 at each corner
repeato
Lets mosey! Wait, lung walk from the square to the road then mosey, CAR! Look both ways before crossing the road kids!
6 Minutes Of Mary
Flutter x about 40
Rosalita x 25
Back Scratcher x 25
Pretzel Crunch 10 oyo each side
Superman Banana just to make sure we were nice and wet before getting back in our cars.
DONE!
Ye Olde Moleskin
A month or so ago I took a choose your form of the destructor poll and the Thrive Challenge won with 4 corner disaster came in a close 2nd so that was on tap for today. It’s been a few days so there is a good chance I made up some or all of the rep numbers above. #Old
I went to bed wondering if we were really going to get the storms #Cantore was going on about and waking up multiple times to the storms wondering if I would need to cancel for lightning was frustrating. My alarm sounded, the storms had passed and I was tired but it was time to embrace the suck and get out there. While we were missing a bunch of regulars who obviously lost to the #fartsack We had a solid enough crowd who would feel good knowing they took the #DRP and chose the harder thing.
Great work by everyone, I think that size of 4 corners was perfect to push people and by having the guys that finish first go back to the six and finish with them it pushed them the extra amount they needed while keeping everyone together. The storms made for a major lack of sleep and while we missed the rain we all we thrown in the water enough to make it look like we were in the heart of the storm. #YouAreWelcome
Lots of #mumblechatter as usual with this group which always keeps things lively.
Always an honor to lead,
Aye!
Hair Band
4 Pax showed up at 5:10 for a 2 mile pre-run (PJ, WT, PT and Purell) to get the body warm. Purell slowed us down otherwise we would have gotten in 3 miles. I made a slight detour pulling in the parking lot to drop off my new toy. Purell already knew about it, so it ruined the surprise for him. Everyone else was biting their nails there were so excited.
The Thang:
Mosey around the parking lot, say hello “Electric Slide” (ES), and circle up in front of Whole Foods.
15xSSH
15xMerkins
15xIW
Gather at the end of a parking row, and begin. Run to the end of each parking row and perform 15 merkins. Continue around until you reach the end, next to ES. Then we are off for the main event.
Mosey over to the sidewalk in front of the parking deck. Line up and count of in 3s. Not surprisingly, i managed to screw up something as simply as counting. Everyone just shut up and group up in 3 Pax. Mosey over to the bottom of the first ramp. I rolled out my little surprise, 2 25 ft, 55lb fire hoses. Let the fun begin. Two groups of 3 drag the hose all the way to the top of the parking deck, while the other Pax head over to the parking lot behind the Whole Foods. Run laps around the store with three called exercises along the way. 20 x merkins, 20 x sqauts, and 20 x LBCs. Once the Pax brought the hoses back down the deck, flapjack. After the first round, everyone go again.
Mosey back to the cars. Circle up for some Mary.
25xLBCs
10xCan Opener
25x Flutter
Moleskin: I posted at Sparta for the first time yesterday and during the workout Gypsy shared with me he had an extra fire hose. I heard how terrible previous workouts had been with them, so I was more than happy to take it off his hands. I dragged it out on the driveway last night with my 9 year old, found the middle, and cut away. I tried metal cutters, pruners, tree saw, and ended up doing most of the work with a regular wood saw. Roll her back up, and throw her in the back of the truck. Purell ruined the surprise because he already knew what I had. He got a hose from Gypsy too. Be cautious posting at a workout led by Witch Doctor, Purell, PopTart and Rachel. We all now have a 110 lbs of fire hose. I heard Gypsy had 9 total, so there are more floating around. As I pulled in the parking lot this morning I drove by a guy outside his van with cones blocking off part of the lot. At first I thought he was out there to wash cars at 5:30 in the morning with freezing temperatures. Not the best time to be washing cars, but we all debated dropping our cars off for a wash during the workout. Come to find out it was “Electric Slide” running a Not Free workout called Camp Gladiator. We all ran by just to tease him and show his patrons what a Free workout looks like, compared to a Not Free workout. We all agreed ours is most cost effective. (Am I suppose to include him on the backblast? Can he actually get sued since he is a professional? Can we sue him since he was in the same parking lot and is a professional? I wonder if he also washed cars?) He did have a nice play list so we didn’t mind running by his group a few times. Das Boot suggested we line up and show them our Monkey Humpers, which was a nice thought. I just wasn’t going to be the first one to do it.
I wasn’t sure how the hoses would work out. They sucked a lot more than I thought. The first round wasn’t too bad, but as Busch and Bananas so eloquently stated, “It sucked more the second time”. I hope everyone felt the workout was successful. Eveeryone seemed to push themselves hard today, and always a pleasure to lead and see everyone getting stronger. Thanks for the take out Busch.
Announcements: Fredo on Q at Divinci tomorrow. Man Cave every Friday after the workous. Panera at Arbo. No pre-work required.
Given the cold AM we still had 16 show up this AM. I think some wanted to see my VQ, but I assured the group it was not my first, I just don’t do it that often. That said, the rusty Q gave a rusty disclaimer and off we went.
The Thang (warm up)
Brief warm up around the parking lot to end up were we assembled to start. In this circle is where the Q’s first fail of the day was (more on that), but here is what we did:
10 Diamond Merkins (cadence) then x10 Slow Good Mornings
9 Wide Arm Merkins (cadence) then x10 Slow Alt Lungs
8 Merkins (cadence) then x10 Arm Circles
7 Diamond Merkine (OYO) then x10 Imperial Walker
6 Wide Arm Merkins (OYO) then x10 SSH
5 Merkins (OYO) then x10 Bunny Hop
10x Dive Bomb Merkins
Meat and Potatoes
Run across the street to the Chuch and grab a lifting rock- Short circuit of lifting and running
Round 1 w/ partner
BI’s, Tri’s, Press and Squats x 20 each then each take off in different directions 10x hand slap merkins and back to rocks
Plank once back and then LBCx 20 and Russian twist x20
Round 2 – same lifting and run
Plank then Freddy Mecury x20 and J Low x10
Round 3 – same lifting and running
Plank then Heels to Heaven x20 and Left leg over right/ Right elbow to knee then switch x10 each side
Run to Ball Field x2 rounds
Pull-ups x10
Jump / Step ups x20
Dips x30
Run to start for 2 MOM –LBCx20 and Left leg over right/ Right elbow to knee then switch x10 each side
Moleskin-
Let me address the Q fail at the start…if you go to the beginning of the workout, they were all supposed to be OYO Merkins. Having the Q juice, I felt good and called cadence. However, the lack of boot camps in 2018 had me get back to the script and we went OYO for the last few.
Gummy (being the loudest) and a few others had a lot of questions of the Q…
As a true veteran, I was able to block out most of that, however I believe I improved my inflection as we moved on.
Semi-Gloss can’t count! He clearly left early on the second round of running and when no one else left- always cheating
2017 was a disaster for me getting out in the gloom, 2 major injuries had me out for almost 7mths. On my way to recovery, I am trying to up my running game. Therefore limited Boot camps and my soccer arms. I was very sore after this one, hope your got your monies worth.
As for the title of this workout, the last Q (at Hydra) I never posted the BB. Yep, coming clean. Between the holidays, work and a few other details (electrical problem) , I skipped one of the most important steps. I know a lot of guys don’t read these, but you do owe it as a part of the Q.
Sorry for 1 member of the pax-Slum Dog. I just could not hear you name on my recorder…hope I got it right
Thanks to Marge for assigning my date to Q
Thanks for Pudding for taking us out
Announcements
Smokey Mountain Relay- April 20/21 hit me up for details..need 2 runners
May 3-5th Mens Retreat @ Camp Harrison called Mission Uprising / see Scratch and win for details…
I totally forgot to write the BB, and already forgot all the PAX that attended. Total let down on my part. We had 9 Pax who came to console me after my Heels got globbered by Texas A&M. Pro was actually super excited. Due to the 21 pt lose, everything was based on 21.
21xSSH
21x IW
21xMerkin
Run to rock pile and grab lifting rock. Head over to light pole in the middle of the field. Run a star fish. 21 curls with rock, then 21 merkins at each light pole. Once complete, 21 overhead press with rock, 21 CDD at light pole. Then 21 tricep extensions, then 21 LBCs. I know I am forgetting a lot.
Moleskin:
I fell down on the job as the Site Q but not writing the BB sooner with all the details. I am old, and very forgetful. Thanks for all that showed up and the hard work. Everyone keeps showing off.
3 Pax gathered under the parking lot lights at Joust on a chilly spring morning. Based on the attire and numbers you might have guessed it was December. The Q was carrying what looked like a grocery bag use to pick up a dog’s business, but the disclaimer was made and off we went.
Mosey back to and around the track for:
Triangle of Pain (you can’t really circle up with 3 PAX):
20 SSH IC
20 IW IC
20 Mtn Climber IC
10 Merkin IC
After that the Q revealed a flashlight and asked Smokey to pick a slip of paper from the bag. It read
“It cannot be seen, cannot be felt, cannot be heard, cannot be smelt. It lies behind stars and under hills and empty holes it fills. It comes first and follows after, ends like, kills laughter.”
The Pax had 1 minute to solve the riddle and failed this time (answer: The Dark) so to Grandmother Mtn we went for 11s – toes to bar at the top and LBCs at the bottom
Smokey tried for a rename today by virtually Slaloming down the frosty slopes of Grandma, work was done and the Pax plotted their strategy to solve the next riddle.
After the 11s, Yeti chose the riddle. It read:
“What is the beginning of eternity, the end of time and space, the beginning of every end and the end of every race?”
Again 1 minute to solve and Yeti had the answer before he finished reading – the Letter E
The reward was a quick trip to the school wall for some posture wall sitting and traditional People’s Chair – much better than 11s on a steep hill and the motivation to solve the riddles increased
Smokey was up again with the riddle and pulled a slip reading:
“What is nowhere but everywhere, except where something is?”
Again a minute to solve and the Pax were stumped though Smokey was close with oxygen. (answer: Nothing) so down to the field we went for 7s across the field – squats at the far side and money humpers on near side
Yeti pull the next riddle which was:
“The more you cut me, the bigger I grow. What am I?”
Another minute passed and the Pax were stumped (answer: a Hole).
Jack Webb let out a little chuckle and descended onto the field to lead us in a quick round of 1-10 merkins with 4x air presses
We were out of time so back to the cars for COT
Moleskin:
Answers:
10 PAX made the right choice on a cold March morning and posted at Peak 51 for their #DownPAINment.
COP:
With the PAX formally disclaimed we moseyed over to Stumptown Park for COP.
The Thang:
Mosey over to Matthews Town Hall, and partner up. Partner 1 does called exercise while Partner 2 completes a lap, four rounds of the following:
Started our way back but then noticed we had new benches available thanks to the Pizza Peel, let’s stop for three rounds of circuit work: Derkins x 10, Dips x 10, and Step-ups x 10.
With our circuit work done, and plenty of time left, we headed back to the parking lot behind the church for Sevens, merkins at the bottom, squats at the top.
Mary:
We returned to the start point with one minute left, time enough for a little Mary.
Moleskine:
Announcements:
6 pax assembled, curious what the “?” EMOM is, but ready to work. And that (EMOM & work) we did. Something like this:
Disclaimer
EMOM = Every Minute On the Minute
You’ll perform the called exercise every minute on the minute for the called reps and rest the balance of the minute, before beginning again.
COP
Does life give you a warm up?
Then neither shall I.
The Thang
EMOM 1 – 10 minutes
EMOM 2 – 10 minutes
EMOM 3 – 10 minutes
EMOM 4 – 10 minutes
Haha…so totally done.
COT
Announcements:
Meathead Q’s – Strange Brew next week; Wild Turkey the following (pending a calendar check)
Naked Moleskinne:
So, Voodoo invited YHC to Q today on Tuesday. Thankfully, just last week, with no upcoming Q’s on the calendar but with a little creativity in mind, YHC had sketched out a weinke for his next Meathead opportunity with liberal use of EMOM training. Little did he know it would come so soon. After a brief discussion about Viking Warrior training (or was it French Pacifist training?) and it’s use of long EMOM training, it was settled. This was the right weinke for today. EMOM is great because it provides the volume needed for stimulation, the rest periods needed to maintain a high work capacity, and with a timer and minimal counts, it enables mumblechatter because you’re not counting reps all the bloody time. Anyhoo, the why behind today’s madness.
Wild Turkey joined us from SOB-land and started the day off with a 1.5 mile pre-run – no jumping rope today. He partnered with YHC for the doubles, and put in the work today. Well done!
Blazing Saddles quietly pounded out the reps today, despite our shared sore forearms from all the suitcase-running with KBs at Skunkworks this week. Thanks, Lois!
The twins, Purell & Rachel, were hard at it. Dressed nearly identically, at least Purell had a beanie on to help with identification. With no running involved, #0.0, the rest of the pax were able to keep them in sight today.
Site Q Voodoo arrived in a timely manner and gained even more time upon learning he didn’t have to drag out the 28kg and other large bells. (although the lower-weighted assortment did help when it came to partnering with like-sized bells)
YHC surprised everyone by pulling out only one bell today, helped by the intimate knowledge of the weinke. Swings were easiest, doubles+merkins the toughest, was YHC’s assessment. We’ll see what it feels like tomorrow, but as of now (4:30 pm), it feels like a weinke worth repeating someday (which I think I’ve actually done once in 5 yrs).
Today’s musical accompaniment was a selection of 80’s rock and other Slade covers (Quiet Riot’s “Cum on feel the noise”).
Thanks for playing along today and the opportunity to lead. Always an honor.
Quick and rusty disclaimer – YHC hasn’t Q’d in a while
No COP jumped right to Thang:
Quick warm-up mosey to picnic area in front of school.
3 exercises – 4 times thru on YHC count – 2 rounds – kept us busy for a while
First Group:
Split leg squats with rear leg on bench x 10 Right and Left
Dips x 10
Decline Merkins x 10
Cycle thru 4 times.
Second Group:
Raised leg single leg squat – foot on bench x 10 Right and Left
Skull Crushers x 10
Crucible Merkins x 10
Cycle thru 4 times
Enough of YHC calling cadence – mosey down to far end of football field in front of last stairwell in parking deck.
Can’t post at Catholic without pulling in the parking deck
Run to top of first stairwell and back to railing at end of field and do 15 inverted pull-ups
Run to top of second stairwell and back – 15 inverted pull-ups
Run to top of 3rd stairwell and back – 15 inverted pull-ups
Flutters until 6 is in.
Mosey to bottom of first ramp in parking deck
AYG to top of first short wrap. Lunge walk flat back to stairwell. Mosey back to launch.
6MOM
50 flutters in cadence.
Was finished but Chelms felt short changes so
10 burpees oyo
Finished
NMM
Thank you Mr. Bean (missed you today) and Frehley’s for inviting me to Q – love this site and great idea for a new workout.
Great group today crushing a tough workout – YHC is pretty sure everyone thought about me with kind thoughts later in the day – DOMS sucks
YHC kept form opinion’s mostly to self today – but did attempt to control temp some during the work set at the picnic area – but all the pax were working hard today.
Evidently Chelms though YHC’s weinke was too short and decided to do some extra work – resulting in the extra 10 burpees oyo – that was a gift to Chelms.
As always, its an honor and privilege to lead an F3 workout and it was an honor to lead these men today. Thanks for following YHC thru the gloom this am.
That’s it
Champagne out
Announcements:
BoutTime’s son Jennings is home and they are heading to Memphis for 4 months for the bone marrow transplant – continue to pray. Will be there for 4 months.
A wet morning with a light drizzle. 9 Pax show up just in time to decide to wear rain gear or not. The little rain sprinkle was too much for Tool Bag’s F3 flag, but luckily everyone still found there way. Paper Jam drives around like a lost puppy for a while and then jumps out and runs into the woods to make the ground a little more wet. 5:30 hits and a very summarized disclaimer is given. I LOVE YOU GUYS!
The Thang:
We head over near the Target parking lot where Tool Bag informs everyone that Target has hot chocolate and coffee inside. Against everyone’s better judgment, we dismiss Tool Bags info and circle up. No Show is too delicate to get wet so we do a quick standing warm up. 20 SSH; 15 cotton pickers; 16 windmills. Windmill cadence through everyone off a little but we recover and mosey over to St. Matthews Church.
From there we do 3 loops around, stopping at each speed bump to do an exercise. First round is merkins, second round is squats, and third round is Carolina dry docks. Plank up and wait for the 6. Everyone finishes and we head toward the Target shopping center.
We take a left before we get to the buildings heading towards Elm street. I hear Speed Bag yelling about something but not one answers his cries and we continue to the Murder Horn. Took a little longer than expected to get to MH so we do one circuit to the bottom. Every light you do 5 low slow squats. Took Tag-a-long a couple tries to figure out you go slow and low on a low slow squat. We get to the bottom and wait for the group.
Once you go down, you must go back up!! We run up the MH while alternating directions at every light. Run up to one light and back peddle to the next. We finish up with 8 minutes to spare.
We mosey over to the side of the theater to get some wall work in. Sitting position, we do 25 sec on right foot and then another 25sec on left foot. Do 50 air presses while in sitting position. Next exercise… Ball to wall!! We climb up as high as we feel comfortable and do a 20 count.
Mosey back to launch for about 4 minutes of Mary. Pax pick and lead the Mary exercise and everything is going as planned until we get to Marlin. Marlin demands we stand up and do some burpees. Squid closes us out with a gut clinching side-center-side Mary.
Tag-a-along informs the group we got 2.9 miles in.
Announcements
Richard Sheltra – 5k/10k – 4/28
Thanks to Squid for the prayer take out. Everyone did a great job and not much waiting around. Got lucky on the weather as for the most part the rain held off. Appreciate everyone coming out with the wet and cold weather. My arms and legs are a little sore today and hope everyone else got a good work out in. Thanks to Tool Bag and No Show for allowing me to lead.