Merkin Monday

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5 pax came out for 3 miles and 3 11s of merkins.

A rusty COP
Imperial walkers x 15 in bad cadence
Algerian disco dances x 15 (might have remembered that one wrong)
Windmills x 10
Mountain climbers x 15
Alternating toe taps x 10

1st 11 – Diamond merkins/squats w/run up grassy hill
PAX mosied around the target to the Tuesday morning
2nd 11 – Merkins/flutters w/run up Tuesday morning parking lot
PAX nosies back to target, then to the fountain
3rd 11 – Derkins/step-ups w/run around traffic circle
Cut the last one a little short, back in time for COT

Thanks Olaf for the opportunity to lead, and for the push to do the backblast.

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Q & Co-Q (VQ) with Skipper

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The guy has been on a strong trajectory, we call it acceleration, since coming onto the F3 scene a few months ago. After some advertising and excitement, 13 additional PAX joined SKIPPER and YHC, 15 total, for a Block Party throw down.

Announcement of the Qs…check
Disclaimer…check
I surely hope they got their money’s worth. If not, don’t do the following.
Skipper took the PAX on the warmup run to FMCOG for
SSH
Low Slow Squats
Moroccan Night Clubs

Maximus on Q for the DECK OF CARDS!
Diamonds = Diamond Merkins
Hearts = Carolina Dry Docks
Clubs = V-Ups
Spades = Merkins
Jokers, of which there were 4 = 20 Sumo Squats

We didn’t make it all the way through the deck but here’s what we completed:
90 Diamond Merkins
104 Carolina Dry Docks
96 V-Ups
93 Merkins

Hand off to Skipper!!
From the corner of Withers and Academy, run hill repeats up Withers to Watson Street, yes, that hill. It was a ladder with squats at the top and burpees at the top. He’s a sick, sick man.

Mosey back to COT for the final round(s) of Mary.

Great morning to have these guys supporting Skipper’s VQ. Careful, his official, full 45min VQ is on March 30 at Golden Corral!

This COT stuck out to me due to the vulnerability by the guys. This was a true representation of what we have here and man, was it good. So blessed we are.

SYITG
Skipper & Maximus

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Tinsel Utensils back for a combined Bushwood/Snake Pit

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It all started with an invitation from LTrain a few months ago to Q Bushwood and a quick chat with 3D last week to take over Snake Pit since Shatner was IR and do a combo AO beatdown.

I decided to revive Tinsel Utensils and make everyone’s time worth of getting up early and showing up.

We started with a quick mossey around the parking lot followed by moroccan night clubs, low slow squats, low slow merquins and windmills. We split in 3 groups and head over to the next parking lot where I had 4 stations setup with the following, bear crawl to the next station after all exercises have been completed:

Station 1

-> 10 diamond merkins

-> 20 wide arm merkins

-> 30 regular merkins

-> 30 battle rope wave SC

-> 40 Shoulder taps

-> 40 plank jacks

Station 2

-> 5 burpees

-> 5 tractor tire flips

-> 10 sandbag toss (choice of 40# or 50#)

-> 20  Monkey Humpers

-> 30 low squat (touch the ground with hand)

-> 50 calf raises

Station 3

-> 20 slam ball to ground (choice of 10# or 20#)

-> 30 Freddy Mercury

-> 30 Rosalitas

-> 40 Heel Touches

-> 40 American Hammer

-> 40 LBC

Station 4 with cindy

-> 30 overhead press

-> 30 biceps curls

-> 30 high pulls

-> 30 triceps dips

-> 30 Carolina dry docks

Once all station have been completed by everyone about  (30 minute mark) we grabbed the tire and the two sandbags  for an indian walk type of thing, get in line, flip the tire/toss the sandbag once and go back to the end of the line,  alternate between toss and flip; we went up and down the length of the parking lot (about 100 yards)

With about 12 minutes to spare we circled up around the tire, and we took turns flipping the tire, two flips and go back to your spot, one round of plank, one round of squats, one round of LBCS, with one minute left we hauled all the gear back to the trailer for COT.

Some PAX loved it and some whined a  lot, it was a great opportunity to meet new guys.

Thanks LTrain and 3D for the opportunity to lead.

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Miles under cover

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8 said no to the fartsack and chose the DRP at Colosseum. YHC was conflicted over whether or not to keep the PAX under cover or not, so naturally we chose both.  Here’s what happened:

PAX were disclaimed, a mosey to the West end of the school and in the small parking lot, we circled up for COP.  WIndmills, burpees, imperial walkers, burpees, hillbilly walkers, burpees, low slow squats, Moroccan night clubs in the people’s chair, burpees and side straddle hops were done in varying quantities.   YHC decided it was time to go under cover, so we moseyed toward the center junction of the middle and elementary schools after stopping at the flag for a Pledge of Allegiance.

Main Event – Part 1:  4 corners under cover.  8 PAX made for appropriate (and even) partnering.  PAX paired off in 2’s and ran to each station, coming back to the middle after every stop.  Every time PAX came back to the middle they did 5 burpees.  2 rounds were completed of the following:

Station 1 – 3 burpees, 16 rosalitas, 21 diamond merkins

Station 2 – 3 burpees, 16 hello dollys, 21 wide arm merkins

Station 3 – 3 burpees, 16 flutters, 21 merkins

Station 4 – 3 burpees, 16 mountain climbers, 21 shoulder taps

After completion we moseyed toward station to and took some wall while assuming the people’s chair – where PAX sounded off for the things for which they were grateful.

In honor of the nantan’s appearance, it seemed only fitting the part two was jack webs – PAX did all of them up to 10 & 40.

A mosey after that to COT brought us to 0558 so a 2 minute geometry class was held where PAX worked with the protractor in varying degrees with 0 and 90 being the crowd favorites.

0600 came upon us, JWOW split for a double down, announcements were given and prayers and praises were offered up.

Thanks to Long Duck for the call.  YHC was honored to be sharpened this morning by a strong group of HIM.

Grateful and until next time,

Cyclops

 

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5 @MettleForger used Gryllz’ Gadgets

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5 Pax avoided a mid-day nap and got better instead!  StraightUp earned the last MettleForger Patch!

Warmup In Cadence:

  • 10 each of SideStraddleHops and Beast Merkins,
  • 10 each of Goofballz and Beast Merkins,
  • 10 each of FrontStraddleSealJacks and Beast Merkins

The Thang:

  • Alternating sandbag compound movements ( bending two joints at once ) followed by movements with other equipment.  After each set, pax were instructed to do 20 SideStraddleHops/Goofballz/or FrontStraddleSealJax.  Wienke below:
Station 1 Station 2 Station 3 Station 4 Station 5
Sandbag Sandbag Sandbag Sandbag Sandbag
Sandbag 20 lb SB 35 lb SB 50 lb SB 75lb SB 40lb SandCake
Exercise Lunge-Chop Curl to Press Squat Fireman Slam Front Raise to Tri Press
12 Reps 12 Reps 12 Reps 12 Reps 12 Reps 12 Reps
Kettle/Gear Kettle/Gear Kettle/Gear Kettle/Gear Kettle/Gear
Kettle/Gear 20lb KB 30lb KB 40lb KB 75lb Spartan Bucket Dip Stand
Exercise Squat Figure 8 Forearm Curl KB Swing Deadlift Dips
12 Reps 12 Reps 12 Reps 12 Reps 12 Reps 12 Reps
Cardio Flight Side Straddle Hops
Goof Balls
Front Seal Jacks

Q unable to attend Prayers/Praises due to a work call and Pax led themselves.

Q is thankful for help of Pax to load equipment in trailer.

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Sloppy Joe, Slop, Sloppy Joe

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A soggy beatdown at Laces In for 8 men.

The Thang:

Light COP

  • Windmills
  • Tappy Taps
  • Moroccan Night Clubs

Mosey to Parking Lot to “Bone the Fish”

5 Burpees OYO

Quarter Pounder in the Lot:

  • Run to first light, 25 Merkins, Run back
  • Run to second light, 50 Squats, Run back
  • Run to third light, 75 Mountain Climbers, Run back
  • Run to end, 100 SSH, Run back

5 Burpees OYO

Apple Turnover across the lot with increasing (+3) Merkins per parking row

5 Burpees OYO

4 Corners

  • 5x Around The World Squats OYO
  • 10x HB Squats IC
  • 10x Squat Jacks OYO
  • 10x Monkey Humpers IC

Repeat Doubling Rep Count

Mosey back to shovel flag for 3 min of Mary focusing on Abs

Announcements: Read your Newsletter

Honor to Serve.

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No Shortcuts

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Five men showed up for the workout this morning.  We promptly left at 05:15 headed to Gamestop for further instructions.

Once arrived, I had a quick message.  No shortcuts.  It comes from one of my favorite movies,  “Wall Street.”  The young broker (Charlie Sheen) is getting lectured by an older broker.  He says “Remember there are no shortcuts, son. Quick buck artists come and go with every bull market, but the steady players make it through the bear market.” One can apply this lesson to all aspects of life (Relationships, health, work, etc).  Today, we were focused on tackling Hubert Graham way.

Outbound to Gold Hill Road – Stop at every light pole, alternate with merkins and squats, 10 of each. (Total 80 merkins, 70 squats)

Inbound from Gold Hill Road – Stop at every light pole, 10 merkins and squats (Total 70 merkins, 70 squats)

Bonus miles:  Run around Tega Cay Elementary School.

We all met back at Gamestop for a short mosey back to COT.

Total miles by runners ranged from 4.5 to 3.5.

Great job by everyone this morning.

 

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Blessings

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YHC was honored to be granted the Q Spot for Slow Burn on the mildest morning of the week.  The rising temperatures likely led to increased turnouts throughout the week so as YHC sidewalk chalked the finishing touches on the workout and pulled up to COT, it was great to see a big number of HIMs gathered to start of the morning.

All PAX were disclaimed and assured that YHC was absolutely not a professional.  Risk was assumed by all present and off we moseyed to the warm-up:

COP consisted of the following exercises in varying quantities:  Windmills (Trucker-approved), Imperial Walkers, Hillbilly Walkers, Side Straddle Hops, PAX remained in the plank position for the following: Merkins, Down dog, Up dog, Mountain Climbers, Peter Parkers, Shoulder taps, a 6-inch hold for a notably slow 10-count given by Trucker and the warm up was complete.  PAX moseyed to the Hampton Inn entrance were partner Dora was to commence:

50-100-150 – Merkins, LBC’s & Flutters

16 PAX made for even splits into groups of 4, which fit nicely with the 4 corner stations that were about to commence.  PAX counted off and miraculously all remembered their numbers as we moseyed to 4-corner land for 10-20-30’s.  Mode of transportation between stations varied and some PAX were displeased and modified.

PAX completed roughly 6 stations in total , did all exercises together in their assigned groups and rotated in clockwise fashion.

Station 1 – 10 bombjacks, 20 diamond merkins, 30 flutters and crawl bear to station 2

Station 2 – 10 burpees, 20 merkins, 30 Rosalitas and lunge walk to station 3

Station 3 – 10 bombjacks, 20 shoulder taps, 30 boxcutters and bear crawl to station 4

Station 4 – 10 burpees, 20 werkins, 30 Hello Dollys and NUR to station 1

YHC called time at 0556 and PAX moseyed to the Empire Pizza wall.  People’s Chair was held and each PAX spoke of a blessing for which they were thankful.  There were many.   After all sounded off we moseyed to COT for announcements, prayers and praises.

Announcements –

T-Claps to Curious George for taking the Q reins on Fort Mill Care Center and to Assassin for his leadership in this effort.  Sign up genius to post soon.

April 13 – Pancake breakfast celebrating 1-year anniversary of the Bubble.  T-Claps to Twister for spearheading this 2nd F event.

Prayers were offered for the schools beginning back full time Monday.  Praises to all the teachers, administrators and those who were part of this effort.

NMM – Blessings come in all forms.  As we slowly lift from the depths of this pandemic, YHC has found the simplicity of an ordinary day to be one of the greatest blessings there is.  Having the ability to get up, exercise and improve in all facets of our lives is something we all must embrace.  The effect that has on others around us is often greater than the effect on ourselves.

Thanks to Twister for the opportunity to lead.

With Gratitude,

Cyclops

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9 Lovers of Triceps

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Where are all of the BB’s for The Armory? C’mon boys!

Warm-up of a mosey and some SSHs.

The Thang was ascending reps along the parking spots of Forest Hill Church. Line 1 = 1 Rep; Line 2 = 2 Reps…14 lines = 105 reps of each exercise. We Bearcrawled to each line…yay!

1. Curls
2. Swings
3. Double Arm Overhead Tricep Extensions
4. Skull Crushers
5…Dealers Choice of anything left on the board as time was almost up
a. Goblet Squats
b. Upright Rows
c. Chest Presses
d. Lunge Pass Thrus
e. Halos
f. Manmakers

Apparently Skull Crushers should never follow Tricep Extensions…my bad.

It’s always an honor to Q. Thanks goes out to Shatner for the opportunity. We prayed for a successful surgery and a quick recovery for him. And many other things.

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Swimming Laps on a Frigid Morning

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17 posted to STL on a crisp morning, perhaps one of the last ones of winter 2020-21 with temps in the 20s.  70+ in the days ahead — sunshine and pollen, Spring is here.

The Thang

Pretty simple weinke this morning

Quick mosey to Baxter and the Mushroom Pool parking lot

From the parking lot run out Richard’s crossing back across Front St, past the homes of Sugar Daddy, Tesh and other pax around the loop and back to the MP parking lot

OYO exercises at the parking lot:
10 Burpees
20 Parker Peters
30 Squats

Rinse and repeat

Return run home

COT

Moleskin

Great to see the pax out pushing hard on a cold morning.  The pace was brisk too, so the bodies warmed up quickly.  Those who made 5 laps ended up with 3.9 miles and those with 4 laps finished with 3.4 miles.  A few OCD pax had to get that 4 mile click so they added a loop in the parking lot on return.  Great effort by all!

It was great to meet Juan Valdez for the first time — keep posting, amigo!

My word for 2021 is NOW.  It’s surfaced a lot in the first two months — a constant reminder to live in the real world with the people immediately around me in the place that I’m in at that moment.  Get out of my head and be aware of what’s happening NOW and how I’m called to live NOW.  Hopefully the challenge for each pax to live my word for this day bore fruit.

A big thank you to Vuvu for the Site Q exemption from the Top 3 rule at STL.  Always an honor to lead the pax.

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