WARMUP: We did one
THE THANG: Hateful 8s
We lifted the chairs a lot…
MARY: No chicks
ANNOUNCEMENTS: Read your newsletter
COT: The 5th Core Principle
WARMUP:
Brief description of workout today and shared a bit about Cardinal.
THE THANG:
15 Side Straddle Hops
10 Tempo Merkins
10 Flutter Kicks
10 Little Baby Arm Circles Forward
10 Little Baby Arm Circles Backward
10 Hallelujahs *
10 Knoxville Cherry Pickers
20 Sec. Samson Hold**
10 Willie Mays Hayes
The Thang:
Set 1
5 Burpees
5 Big Boys
5 Heels to Heaven
Set 2
10 Burpees
10 Little Baby Crunches
10 Mt. Climbers Double Count
Set 3
15 Burpees
15 Air Squats
15 Freddy Mercury’s
Set 4
20 Burpees
* Hallelujahs = a shoulder burn exercise. Hands up at ear level. Raise up to full extension I cadence. 1 up, 2 down, 3 up, 4 down.
** Samson Hold = Arms extended straight out like your pushing against two pillars.
We had time left so we did some trips up the stairs at the movie theater and did some “pull ups” with the railing. “Reverse merkins”
MARY: lots
ANNOUNCEMENTS: prayers for marriages and families suffering loss
COT: yes
WARMUP: Slow mosey to the front of the movie theater for SSH, IW’s, Low Slow Squats, Merkins, LBC’s, Peter Parkers, and Windmills
THE THANG: Move to the parking lot for three suicides with LBC’s, Merkins, and Squats at each stop. Then completed a dora of 200 LBC’s, Merkins, and Squats. Mosey back to COT for a few rounds of Mary.
COT: I had to bounce right after naming Riskey Business (has a son named Maverick and the obvious name Goose was already taken)
Well, temperature drops a few degrees and only a few Pax show up for the battle of bells vs bootcamp. A bit of bad timing since another Q vs Q battle was happening down the street between The Fort and The Rock.
We kicked it off with a warm-up by YHC. SSHs, Imperial Walkers, Windmills, Plank Stretches.
Atlas had the first 20 minutes with cones spread out in the parking lot. Exercises (15 reps each) at each cone, back to the middle of the parking lot for 5 burpees. Lots of Kettlebell exercises and burpees. He gave credit to Jekyll for idea.
YHC had the second half. We stayed in the same general area so we could listen to Atlas’ music selection.
Round 1: Bear crawl with merkins at every odd parking space. Sideways crawl around the parking lot island
Round 2: Lunge walk with squats at every odd parking space. Sideways crawl around the parking lot island opposite direct.
Round 3: Crabwalk with LBCs at every odd parking space. Toe taps on curb
Round 4: Inch worm merkins
Round 5 Burpee broad jumps
Back to COT. Great job by everyone. Lots of mumble chatter. As Cohiba mentioned in the video “We are all winners”
The Tomahawk was awaked and is not pleased with what it sees. This fabled AO is riddled with mystic and lore. Did it ever exist? Was there ever really an F3-Indian Land? Where did it go?
YHC is here to tell you Tomahawk was too much for this modern world. It was a place where men wore weight vests for the 5-mile pre-runs, then did kettlebell work outs for cool downs. I can assure you, the worst stories you have ever heard are watered down at best.
We are getting soft, and mushy. We talk too much. We lift things that weigh under 30LBS. We video stuff and talk about trendy topics. It’s time for a rebirth by fire. Tomahawk is coming back to take teeth and kick names. There will be no fluff. Leave your Lululemon at home.
Launching 2-22-23 we will begin a Legends series where you can expect to see the royalty of AO pasted. YHC has an abundance of devilish delights for the coming months…so stay tuned.
There seems to be a vacancy at Catawba Ridge so we will plant our flag there and reclaim what is rightfully ours. You got what it takes?
While I tagged the entire PAX from both AOs, the BB is only for Bushwood.
WARMUP: Essentially non-existent. We ran to the bottom of the hill on the backside of the school. We then NUR’d about 75 yards back up the hill then ran back down to the benches for 30 Derkins. We then did 15 pull-ups, ran to the stop sign, NUR’d back for 15 more pull-ups & planked for the 6.
THE THANG: Run back to the parking lot for the deck of cards:
For the 1st-Timers, each suit is an exercise and each card represents the reps (Ace=14).
Hearts: Jump Squats
Diamonds: Diamond Merkins
Spades: Carolina Dry Docks
Clubs: V-Ups
For the other 4 cards, ya know, the ones that have the ads or some other nonsense on them, those were 25 American Hammers I/C.
MARY: Included in the above.
ANNOUNCEMENTS: Read the NYT article, watch (record) Fox News at midnight tonight for additional F3 sharing. Be grateful for this brotherhood and welcome the FNGs.
COT: You had to be there.
The Arsenal. Full Moon. 28°. Shorts.
Soft Pretzel and Atlas showed at 0500 for the pre run.
Looped around parking lot twice as the stragglers rolled in.
COP
Movements –
SSH x 25
Merkins x 11
Static Stretching –
Tappy Taps x 10
Groin Stretch
Runners Lunge L/R w/Arm Raise, Deep Squat stretch
Weinke
Main form of transportation: Bataan Death March (BDM). Indian run w/rear PAX doing 5 burpees.
BDM around back side of school to playground.
Aiken Legs
20 Squats
20 Box Jumps (Step Ups dude to icy conditions)
20 Bonnie Blair’s (Jump Lunges)
20 Bomb Jacks
Run a lap around playground
Jack Webbs
1:4 – 10:40
Pause. This is the first time I’ve ever successfully completed Jack Webbs from 1-10. Thanks to the community of F3 and the Qdrenaline for the continuing acceleration.
#morethanaworkout
Repeat Aiken Legs
BDM to new location up the hill from practice field
Aiken Arms
10 Merkins
10 Plank Jacks
10 CDD’s
10 Donkey Kicks
Ass Webbs
Squats + Al Gore Pulses 1:4 – 10:40
It was during the Ass Webbs that One Niner decided to beat box to the cadence of our squat pulses. It was well received by all, and we all decided we would wobble. Some twerked.
Head back to COT w/light mosey
Hamstring stretch because I thought I thought I would collapse during the mosey…
Mary
LBC x 30
Protractors
Heels to the Heavens
COT
Bounty Hunter’s friend – 6 month old passed away while sleeping (SIDS we believe).
PAX whose 5 year old had a small stroke (sadly I cannot remember his name)
Other PAX currently dealing with loss and health issues.
Thanks to Happy Meal and Brexit for the opportunity to lead.
Punch List out.
Sometime in the last couple of weeks, YHC’s youngest 2.0 wanted to watch a Disney movie that I never wanted to see. I did my best to pick apart the plot holes and inconsistencies to keep myself entertained, and the thing that stuck out the most was the fact that the main character, some lady with absurdly long hair, could wield a cast iron frying pan as if were a hair brush or whiffle ball bat.. I walked into my kitchen and picked up my iron skillet and noticed that swinging it around would require someone to be JACKED…
The night of the 23rd, a plyometric box, 3 bells (20, 25, and 30), as well as a cast iron skillet (with lid) were loaded into the back of YHC’s suv. The M was very confused. The morning of the workout, I arrived around 0505 and had to navigate through half a dozen runners who answered Polaroid’s call for a pre run. It’s alway encouraging to see such bad-assery so early in the morning. Today would be a good day to Q.
During setup PAX continued to arrive in droves. I plunked down the plyo box in a parking space and held onto the cards I made to deploy depending on group size. Thankfully, Polaroid threw his slam ball into the COT, so I grabbed it and threw it into the plyo box space so everyone would be able to have fun
Overall, 20 PAX appeared in the gloom at The Tomahawk. A lot of faces were new to YHC, and so we quickly talked about the 5 core principals and disclaimed.
Started with a quick mosey around the parking lot to warm up those whom had not already accumulated a couple miles, circling up on the east side (more of an ellipse).
2 sets of single-leg stretches (one leg bent, six close to the earth, other leg straight with toes up) Lots of mumble chatter already
Hands down into plank
10 werewolf merkins – The chatter continues
Back into plank
Mosey to pick up the bells and count off by 5’s.
Four stations were created including that of the plyo box.
PAX worked on their station exercise while the timer group grabbed the cast iron skillet and walked to the other end of the lot and back. The skillet was to be held with arm at a 90 degree angle, holding the handle with the skillet extended (in theory but not often in practice). At 15lbs it’s not that heavy, but holding just the handle makes for a sneaky bit o pain. The other PAX of the group would distribute the remaining bells and walk with the skillet holder, trading off as necessary. Optionally, the PAX could do lunges at the station.
Genuinely cannot recall the ORDER of the exercises, but below is what was available to the non plyo spots.
Snatch and squat
Plank Row
American Hammer
Goblet Squat
Upright Row
Man Maker
Plank Pass Through
Lawn Mower Pulls
Swings
One station was dedicated to the plyometric box (20x24x30) and the slam ball.
After each group visited each station the PAX were pulled aside for some group exercises.
Between sets 1-2
10x Imperial Walker
10x Merkin
Sets 2-3
10x Imperial Walker
10x Hillbilly Walker
10x Straight leg kicks (each leg)
One station short of a full third set and it was time to hit COT. Name-o-rama revealed the presence of an FNG, now named Tricycle (WELCOME!!!).
Polaroid got the former site Qs together and handed off the shovel flag to 3D.
Announcements were announced and the COT ended with a prayer. Great work by all the PAX. YHC is truly humbled and honored to have gotten to Q this day.
No FNG’s but made sure to deliver a Disclaimer on this brisk 23-degree morning. The crowd was a little light this morning, but strong.
Warm-up
SSH x50- for Trucker
Quick stretch
Mosey- HS Lot- Toy Soldiers in between heading to big parking lot
Mosey to Hive area-
Circle up
Mosey to Cut through
Mosey to light post
The Thang
Mosey to front of school- Partner up for some DORA
Partner 1- works through the exercises until Partner 2 returns
Partner 2- Runs the outside of the parking lot area around the 4 posts
Flapjack until Exercise goal is reached
Head to the benches- 20 dips OYO
Find a spot on the curb for calf raises- 25 reg, 25 out, 25 in
During the calf raises, I reminded the PAX of the upcoming theme for February- Living. It was great timing after Ginsu’s message last week at the Fort on finding JOY in every day. With everything going on, that is unbelievably a challenge. We need to start asking ourselves why? Because we are trying to keep up with everyone else instead enjoying what is right in front of us? Or maybe we are holding on to old scars that keep our mind from enjoying the moment? I need to work on this and try and fail every day. So much to be thankful for, but yet we (and I) struggle to live that way each day. PAX reach out to your Whetstone, or me, and let’s work together to get there. AYE!
Mosey back to cut through
Mosey to end of parking lot to the curb and turn and face lot
Mosey to COT
COT-
Announcements-
Joe Davis- March 9th
YETI- Feb 23rd
OP Sweet Tooth- Virtual run in FT. Mill area. Check Pre-Blast
Praises-
JWWOW- family member cancer free (I might have messed that up but I think it is close)
PAX appreciation for the group that was present
Family
Prayers-
A lot of prayers went around which was positive. Good to hear PAX putting it out there for support
Laura
Rock Thrill’s daughter (recovery after a bad spill at school)
Family/ Children
And anyone else that was mentioned and missed.
Appreciate the PAX who made it happen today, and thanks LIL’ E for the opportunity.
Frat Boy
YHC got a total of 5.7 miles in. I believe MacGyver and STH got north of 6 miles. Beasts.
Thanks for the opportunity to lead, Atlas!
Onward!
-old bay