Not So Rainy, Rainy Day Workout

Not So Rainy, Rainy Day Workout

Cantore was off his game last night. High chance of rain and thunderstorms were expected this morning. It didn’t happen. YHC had already planned a rainy day workout so that’s what we did. A quick disclaimer was given in the parking lot. 19 men then headed over to Tartarus.

Thang

Run over to the second level of the parking deck for COP. Merkins x 10 / Low Slow Squats x 10 / Heels to Heaven x 15, Wide Arm Merkins x 10, Mountain Climbers x 15 all done IC.

Line up on wall on one side of the parking deck facing the opposite side. Bear Crawl to the other side, turn around, complete 1 Merkin. Bear Crawl back, turn around, 2 Merkins. Continue with ascending Merkins to 6. The original goal was 10, but after much mumblechatter and PAX modification it was reduced to 6.

Run to the bottom of the parking deck.

Going up do 2 Monkey Humpers at every parking space line on the inclines of the deck. 10 Merkins at each turn. Lunge Walk the flat parts of the deck. Do this all the way to the top level. Then run back to the start. Mary while waiting for the six. Repeat this one more time, but with Board Jumps instead of Monkey Humpers.

Ended the workout with 7s. Go all the way to the top of the deck completing Kraken Burpees (a Burpee with 3 HR Merkins) and all the way back down using the deck for more Kraken Burpees. Time ran out before completion. Everyone headed back to the launch after time expired. Circle up for COT.

Moleskin 

Nice work out there today gentlemen. Looked like everyone was pushing hard. I hope everyone got something out of it. Thanks for coming out even though my Qing is still in its infancy. I look forward to more opportunities.

 

30 seconds ….. and so on…..

A little rain didn’t stop the men of Joust but it did stifle QICs winkie full o fun. Next Q will be epic. With thunder storms on the horizon, we stayed close to shelter and improvised a beat down that could only be sustained in .30 second increments of pain!
TheThang:

Mozey to sheltered/dry entryway of CCS
SSH x 20
LSS x 20
Merkin x 20
LBC x 30
Dolly x 25
Flutter x 20
LBC x 30
IW x 20
Incline Merkins x 20
LBC x 30
recover

Mozey to front parking lot of CCS

Various Warm-ups and mozey (approx 5 mins)

30-30-1’s (i-pace. 30 sec sprint, 30 sec recovery, repeat, then 1 minute sprint, 1 minute recovery, repeato) for approx 30 mins.

Mozey to wall.

People’s Chair, 30 secs
Lower 1 inch, 30 secs
50 air presses

Recover

People’s Chair, 30 secs
Lower 1 inch, 30 secs
Peak51 Arm Raises x 50

Recover

Mozey to lower lot (rubber band legs)

Circle up

LSS x 20 (TY Dollywood)

TheEnd

Moleskin:
A simple, F3 bread and butter BC. With the storm and possible lightning, QIC wanted to keep the pax in safe distance to cars and shelter. Hope it wasn’t to monotonous. QIC was amazed at the speed of the pax. Joust is loaded with men of Character And Strength. Always an honor and humbling to lead.

Freedom

Goodin

As Bulldog likes to say, that was a goodin, in his British West Virginian combo accent.

We jumped on it early with no warmup except for the mosey down the road with 20 merkins at each speed bump.

Wandered aimlessly around the building to find a suitable wall for:

Shoulder work on the wall with pushups, donkey kicks, and arm raises, 3 rounds. (had to be there, I don’t know what they’re called)

Run to soccer/lacrosse field for partner work.

P1 run
P2 flutter
flapjack/repeato

P1 run
P2 hand release merkins
flapjack/repeato

P1 run
P2 LBC’s
flapjack/repeato

P1 run
P2 monkey humpers
flapjack/repeat

Run over to the hill for 7’s with CDD’s and Squats

Run to gazebo for 3 rounds of
20 Derkins
20 step ups
20 dips

Back to field at lot for 6 MOM and a time waster of merkins, squats, and burpees

Moleskine:
Great old school group of F3 men out today. I haven’t been posting as much as I used to and am somewhat working on correcting that. Seeing all the boys is a good reminder as to why I need to. Alf brought the mumblechatter that I expect to hear at Kevlar with lots of comments, jabs, and whatever he could muster. Well done sir. Horsehead, even though he was demoted from site Q, still feels authoritative as the assistant to the management. There were some odd smells out there today, and thanks to a wind shift, the high pressure fart that Puddin tried to fire at me got diverted. That almost threw off the whole 6MOM pal. Good try Puddin, you earned the name Puddin Pop officially today. 16 is a good number considering the forecast, thanks for coming out gents. See you guys next week. Sound off on anything I missed or you would like to add.

Growing another Hump

PAX assembled on Wednesday morning at the Marvin Ridge HS/MS campus for a true campus tour, but without “too much” running…  Here’s what went down.

The THANG:

  • Extra Credit – 4 PAX (Snowflake, Doc, Tuck, and Bratwurst) showed at 0515 to get in a few more minutes of exercise on a mid-week morning.  Since the Track/Stadium gate was opened, we went exploring and did some stuff on stairs and rails for about 12 minutes before rejoining the PAX in the parking area.  LegalZoom got in some extra distance looking for us, as did GreaseMonkey looking for a rock to carry around, but in the end, it was just the 4 hopefully setting a trend to get in an Extra 15 on a mid-week workout.  This will be a new weekly “Extra Credit” event, led by whatever PAX shows up, so YHC will do it if no one else volunteers, however, it’s meant to be an opportunity to try something new with a small group, throw out a ridiculous challenge (i.e. Ice9’s 15 burpees a minute for 15 minutes), and just sweat some more.
  • The Full 45 – Disclaimer given, let’s mosey
  • Head off towards the Athletic fields on the other side of the school.  On the way let’s do some high knees, butt kicks, karaoke.
  • Circle up in the Administrative lot behind the HS for an opening COS (Circle of Stretching) with In-Cadence exercises of Don Quixote, Imperial Walkers, Mountain Climbers (the slow and full extension kind).
  • Find the double benches between the tennis courts.  Split up half of PAX on each bench.  Set of 11s with Dips and Derkins (finally figured out not to have a Dip and Derkin side) while stepping up and over each bench as you go from Dips to Derkins.  Plank when done.
  • Mosey to the middle of the upper soccer fields.  COP with In-Cadence exercises of LBCs, Mountain Climbers (the quick kind), Low Slow Squats, and perhaps something else (Diamond Merkins?)…
  • Mosey just over to the hill behind the goal and find a partner.  2 rounds where P1 runs up the grassy hill and does 5 Burps at the top while P2 does modified Turkish Getups (start on back and stand up without the use of hands).  Plank when done.
  • Mosey to the long bench between the other tennis courts.  Single leg squats on the bench – 10c OYO each leg.  Single leg calf raises on the bench – 10c OYO each leg.  Hand-release Merkins x 20.  Single leg squats on the bench – 15c OYO each leg.
  • Long Mosey to the alley / wall by the front of the Middle School.  Peoples chair until the Six arrived.  Drop 3 inches lower and Arm Raises IC.
  • Find your Partner again – P1 up and over the wall to do 5 Jump Ups at the MS entrance awning.  Back down the hill and around the fence to relieve P2 who was doing Flutter Dolly. Flapjack.  Repeato with P2 doing Pistol Crunches this time.  Flapjack.
  • Long Mosey around the school back to the bottom of the parking lot.  On the way, regroup the PAX with Flutter and Heels to Heaven and Hold Feet up at 6-inches until the 6 arrives.
  • 10 Hand release Merkins.
  • Jailbreak to COT.

The Moleskin:

  • Snowflake took us out reminding us about encouraging each other and the source of encouragement.
  • The Extra Credit 15 minutes was announced on “the Haw” Slack channel , which has pretty much replaced Twitter for all F3-related communication for YHC.  If you aren’t on Slack, you’re missing some great info ranging on topics having to do with Fitness (trips to Kinetic Heights, run meet-ups, various challenges from weight loss to merkins/pull-ups), Fellowship (mumblechatter, happy hours, AO related stuff), and Faith (inspiration, serve, and F3Dads challenges).  Best of all, it’s totally private, searchable, and flexible to add pictures, videos, links, calendar reminders, etc.  All we need is an email to sign you up – email paul.wuerslin@gmail.com for an invite.
  • If you aren’t on Slack or the F3 Cuthbertson GroupMe text, then you are really missing out from getting to know these guys you are working out with every day.
  • Huge variety of PAX with the numbers continuing to grow from Lawson, the Chimneys, Hunter Oaks, Somerset, PDS, Marvin Creek, and other surrounding neighborhoods in Marvin/Weddington/Waxhaw.  Let’s try to publicize this on Nextdoor by responding to Posts like this one https://marvin.nextdoor.com/news_feed/?post=46447175 or creating Events like this one https://marvin.nextdoor.com/events/nc/waxhaw/f3-bootcamp-marvin-ridge-every-wednesday-1112520
  • Let’s get an evening Happy Hour going soon.  Thoughts are after 7pm mid-week or end of the week in Waxhaw area.  Sound off in comments for suggestions or if you’d like to spearhead the effort!

Announcements:

 

Goonie is Tired

12 Pax showed up for some flat running at Devil’s Turn this week.  Last week was a Q-less affair given that the Bald Brothers (no similarities to the Bash Brothers of the 80s/90s  ) needed a day of rest before running through the backcountry of South Carolina.  This week…a Q was demanded and a Q you shall have.

For the PAX who are too young…here’s the Bash Brothers:

Today’s running event was quite simple.  Out and back on the Greenway.  It’s nice when the weather starts to warm up because the Greenway comes back into play…during the winter months those boards can be hazardous to your health so we leave them alone for a while.

Today was a good crew for some good ole’ fashioned running.  A few folks took off (Fletch, Turkey Leg) to stretch the legs and get some faster miles in.  Some folks aren’t on Strava yet (Depth Charge — get a watch and get on Strava!), but the group fell into a few pace groups.

Goonie made a showing to Devils Turn and wanted it clearly noted that he was tired at the end.  6.5 miles of running for him and he ran hard.  He’s on a BRR team coming up this fall so we should see him more and more at DT attacking those hills and getting in running form.

Had there been an FNG today, i would have named him Pollen.  That stuff was in full force yesterday morning….you could see it in the air in the headlamp glare.

Thanks for the opportunity to lead this morning.

Announcements:

Goonie is tired.

Cheddar has a BRR team and needs folks…he asked that we pray he finds enough people for a team.  Good luck.

Plyo Work

I was excited to lead today and get a little different workout than the usual.

Using the stairs we have at DV we set up a set of 3 lines each with 4 cones in front of it.

The workout consisted of:
– Jumping over the cone, down into a squat and then broad jumping over the next cone. Repeating over all 4 cones.
– After completing the 4 jumps, the runner sprints 20 yards straight ahead, hits the stairs, up the 3 flights and completes the loop jogging back. Total of about 50 yards.

We went in sets of 4.

Next, we jumped over the cone, landed and jumped to pull knees to chest. Repeat for 4 sets.

After that, jump, land, squat, then knees to chest X4

Set 4 consisted of spreading the cones out a bit and doing broad jumps. 2 jumps forward. backpedal back one cone. 2 jumps forward, back pedal. 1 last jump forward and sprint through X2

Last set, broad jump forward x2, knees to chest, back pedal one cone etc. x4 sets.

We finished up the workout with a few laps in the parking lot rounding out the mileage to 3miles on the dot. Overall, good balanced workout, probably a few sore legs out there.

MOLESKINE:

Header and Chin Music are going for a mileage record in #Area51 I think… I think they are training for a half marathon or something. Who knew that was a thing.

I ran a half marathon once, not on purpose. Just got lost on a 6 mile run ended up finding my way home later that day, they didn’t give me a medal though. Suit yourself header but you’ve only got one achilles. Keep up the good work, just think about your competition every day all of your yoga pants wearing female competition… that’ll give you the motivation you need to keep training.

Good to see Wild Turkey out there… I had not met him formally before. Although if he is anything like his Kentucky cousin and namesake we shall get along quite well.

Sleeper pick of this week’s draft is Sheldon. That guy is grinding every time he posts… he is going to have smokey’s bod in a few years if he keeps this up.

LAST NOTE!

Don’t forget about our convergence happening on the 12th. We will be meeting at Anvil and having a short time for Coffee and a testimony right after. Ending at 7. It’ll be a good time, the speaker will be announced next week!!

Only a FRACKtion of UC know of the potential of this AO called – Watchtower

A 4 PAX showed up for the workout at Watchtower today.   Based on previous day scouting, tried to utilize some of the great site options to diversify the workout.

Warmup:

Decided to skip the SSH and circle up warmup – instead did

  • Short mosey to front of school
  • Lunges on the sidewalk paw prints
  • Two legged hops on next set of paw prints
  • Mosey to Hill by Baseball field

The Thang:

  • 7’s on the Hill w/ Squats & Merkins

Mosey to side of school

  • 12 Column Merkin Suicide
    •  Run to 12th column and back to start do 1 merkin,
    • Run to 11th column and back to start do 2 merkins
    • Continue down to 1 column and 12 merkins

Mosey to Loading Dock back of School

  • 2 Rounds of
    • 5 x Jump Ups onto Loading Dock
    • Derkins
    • Dips
    • Foot Fire

Mosey to Playground

  • 2 Rounds of
    • Walking Pushups across rock wall
    • Supines on playset steps
    • Step Ups on Bench
    • Run to Tree Across Playground and back (Timer)
  • 2 Rounds of
    • Calf Raises on balance beam
    • Jump Over High Hurdle
    • Knees to Chest on Dip Bar
    • Run to Tree Across Playground and back (Timer)

Mosey to Swingset

  • 3 Rounds of 5 Pull-Ups using towels
  • Finished with Mary in Parking Lot

Moleskin:

Group stayed together and hopefully enjoyed my attempt to use some different obstacles today.

WatchTower an AO started by Frack/Turtle and now has the best hype man of Union County involved Posse has plenty of potential and different offerings available to break up the normal routine.  Looking for an AO that has access to bleachers, playground equipment, track, benches, hills, rocks, trails, etc.  then come out to WatchTower. This is a site that we need to get more UC guys to attend on a regular basis as it is still a hidden gem.  Based on mileage report from Hollywood WatchTower is 0.1 miles further then Dromedary for Lawson Crew, so we should have no excuses for fart sacking.

Tour de Hydra

9 PAX got out of the fartsack and posted for the latest edition of Hydra. Veteran crew, so short disclaimer and off we went:

Mosey to far side of school for warmup COP:
SSH x 20
IW x 20
Merkins x 15 IC
Low Slow Squat x 15 IC
Mtn climber x 20 IC

Mosey across Rea to the church. Partner up, grab a decent rock.
Catch me if you can around the church — P1 runs with rock overhead, P2 does 5 hand release Merkins and runs to catch P1. Plank and wait for six.
Rock work- P1 runs while P2 does exercise, flapjack
1-curls
2-squats
3-tricep extensions

Put the rocks back and mosey back across Rea and over to Windy Rush. Continue to Foxworth, stopping for 5 hand-release Merkins at each streetlight.

7’s on the Foxworth hill with Merkins at the top and jump squats at the bottom. Mary until everyone finished (Freddy Mercury and LBC’s).

Follow Puddin’s lead back thru trail to football field.
15 lemon squeezers OYO.
2 AYG 100 yard sprints

Mosey to concession area, 2 sets of 15 dips, 10 derkins.
Mosey to playground, running out of time so 10 quick pullups.

Back to launch for COT.

Moleskin:
Good work by veteran crew this morning. T-claps to MAD for rucking the workout. Good luck in a few weeks brother. Tried to trick the pax into grabbing a big rock, thinking we weren’t running with it. Marge was having none of it. Always an honor to lead the men of Hydra.

ANNOUNCEMENTS:
Welcome to the 2 new co-site Q’s, Marge and Queen! Thanks for stepping up to lead this great site, men. I know you guys will continue to make it even better. Thanks to Puddin Pop for his leadership over the last 2 years and for bringing me on as co-site Q. It was an honor to lead with you brother. And thanks to the faithful Hydra pax for supporting the site. We’re leaving it in good hands (pun intended) with Queen and Marge.

-Good Hands

Heavy on the Chocolate Milk

19 #PR swayed through the course with the grace of an African Gazelle. We ran the reverse course. Hannibal is on day 3 of the Whole 30. I thought I was going to have to carry him back to Dunkin Donuts. Good thing I had that extra donut in my pocket that I could give him for sustenance #DoubleChocolate. Horsehead was really down in the dumps at mile 4. I gave him the “you are some body talk” and he perked up just enough to not finish last. Gummy pulled in a little late and started complaining immediately (which I admit is his wheelhouse). Next time, just fill out a comment card and send to management. Tolkein and Bunker got weird on Strava and are hence banned from running together. Kirk employed the group hopping technique for his run (fast, hangout with group, fast, hangout, etc.). Turkey Leg just dropped the deuce hammer on everyone.

Lots of guys stayed for donuts. We even got yelled at for being too loud by the employees. Come on, we are the reason you are successful from 6:15-6:30am on Wednesday mornings.

Great to see so many out enjoying the perfect running weather!

Howling Monkeys

15 of Anvil’s finest gathered in the stobe light lit gloom for YHC’s first “real” Q.

Thang

COP consisting of Merkins x 10 / Wide Arm Merkins x 10 / Diamond Merkins x 9 / Low Slow Squat x 10 / Mountain Climbers x 10 / Peter Parker x 10 / Parker Peter x 10 all done IC. Finished the COP with the Howling Monkey.

Mosey to the top of North Face. Run the long loop around to the bottom of North Face. Do 5 Turk n Burps. Run to the top of North Face and do 5 Jump Squats. Complete this 3 times through.

Quick plank to wait for the six. Mosey over to the street that has the red curbs on both sides. Complete 2 full rotations of the Wheel of Merkin.

Mosey over to the rock pile near the baseball field. Grab a lifting/running rock. Continue the mosey over to the playground for the main event. A broken Murph Rock Ladder. Complete 1 Pull-Up, 2 Merkins, 3 Rock Squats, and then run to the nearest basketball goal and back with the rock. Keep ascending the ladder next doing 2 Pull-Ups, 4 Merkins, 6 Rock Squats. Continue adding 1, 2, and 3 to each until time expires. Return rocks and run back to the launch for COT.

Moleskin

As mentioned earlier, this was YHC’s first real Q. Real meaning that there was cadence and a lot of instruction given. There were a couple of Q fails. One in the first 2 minutes. YHC got a little over zealous with the Merkins to start. I think the Howling Monkey was a hit with the PAX. Although watching another man do Monkey Humpers was not great. Maybe a point of view modification is necessary in the future. This is also YHC’s first BB so hopefully I covered everything. Thanks to everyone for coming out. I hope everyone got something out of it.

Announcements

Hops mentioned a couple of 3rd F opportunities available, but YHC wasn’t able to gather them. Maybe Hops can comment to give a little more information on these.

 

 

Categories

Most T-claps

None found

Twitter

© 2024 F3 South Charlotte