Block Work at the Station

Q.I.C.Perry Mason
The PAXAlmond Joy, Chubbs, Courtesy Flush, Emeril, Grrr, Bob Barker, Spandex, Stroke Seat, LaVar Burton, Kindergarten Cop, Training Wheels, The Muff, Zipline, Cousin Eddie, Play-Doh, Gollum, Duggar, Wilson, Perry Mason
Workout Date04/09/2019
A.O. The Station

19 at the Station on a muggy morning.  Good numbers as the weather starts warming up.

Warmup

SSH x 20 IC

IW x 20 IC

A train was coming through when we were gathering before the workout, but it blew its whistle a couple of times after the clock struck 5:30 so 10 burpees.

The Thang

Mosey to the church, pair off, and grab a block for coupon Dora.  100 overhead presses, 200 squats, and 300 bench presses.  Time to return the blocks. Another train came through, so 10 more burpees and then mosey to Namaste.

Hub and spoke, with 20 donkey kicks at the mutual store, 20 double count lunges past the Spinning Jenny, Joe Hendricks up the stairs at the lower park entrance, and 20 double count Russian Twists near the circle.

Mosey down near the gazebo and back with your partners.  One pax does SSH while the other runs a lap, then switch off.  Mosey back to the circle.

Mary

We had 7 or so minutes left for Mary.  Dealer’s choice on the exercises as we went around the circle.  Chubbs vastly overestimated how many reps most of us could do at that point.  He explained his strategy was to keep counting “until he heard moaning.”  #ThatsWhatSheSaid.  Lots of moaning for all of the remaining exercises.

Moleskin

Good to have a big crowd this morning.  Always good with changing plans ib the fly to accommodate bigger numbers.  Good to have Bob back out there after his injury issues.  He brought the word about how God used his accident to help save Bob’s dad.

The Greer Knock on Wood relay team still needs a replacement runner.  You get to hang out in an RV with the guys for 24 hours (and running a little bit in between).  Talk to KC if you can help them out.

Don’t forget the 2nd workout at the Station tonight at 6:45 pm and the 2nd F afterwards at Wild Ace.

40 Reps for 40 Days of Lent

Q.I.C.Perry Mason
The PAXAlmond Joy (twice), Courtesy Flush, Kindergarten Cop, Chubbs, Play-Doh, Spandex, Bedbug, Zipline, Stroke Seat, Perry Mason
Workout Date03/07/2019
A.O. The Station

10 men were not afraid of the cold at The Station this morning.  I dropped a hint last night when I mentioned Lent, but the theme of this workout will be tied to the 40 days of the Lenten season.

Warmup

SSH x 40 IC – The PAX knew something was amiss when we shot past 20, but no one seemed to guess what we were doing (“Is it your birthday?”).

IW x 40 OYO – I wasn’t going to pretend to be able to do everything in cadence at these reps

Windmills x 40 single count

Arm circles

The Thang

Mosey to MUMC to pick up our coupons, then head to the corner of Arlington and 14 for 4 corners.  Head to Ballenger, and a left, and then left again back to the church.  At each corner, do 10 overhead press, 10 squats, 10 curls, and 10 bench presses.  Not surprisingly, KC finished first, but Spandex was killing it today as well.

I was going to do a second round on a shorter block, but several of the PAX and I were on the early stages of frostbite in our fingers and CF mentioned that the coupons were not great for a lingering oblique problem, so we put the coupons and modified.

Mosey to Greer 1st Baptist for 40 LBCs, Joe Hendricks up the stairs and crab walk down the other side (1 time since its the 1st day of Lent).  Once we are done, we do a second round with shoulder touches, which were great sandwiched between the Joe.

Mosey back to the park entrance and do 20 dips at the fountain and 20 donkey kicks over at the Mutual Store wall.  We did this twice as well before it was time for Mary.

Mary

Corkscrews x 40 OYO, 20 each side

Erectors x 40 IC

Start with Dolly for reps 1-20 IC, then drop down to Rosalita for 21-40

COT

Got off to a good start when AJ tried to count off a second time when we circled up.  Not sure if I got one or two Amens from him when we were done, though.

Prayers for Lavar’s 2.0.  Prayers for a couple whose child has Leukemia.  In light of the UMC vote in the news, prayers for the church as it contends with a culture that is increasingly secular and hostile to religion.  May we focus on God and scripture and avoid tearing ourselves apart trying to appease a culture that hates what the church stands for – absolute truth, objective morality, and the need for the repentance of our sin to obtain the grace that saves us all from eternal judgment.

0.0ish

Q.I.C.Perry Mason
The PAXIceman, Courtesy Flush, Chubbs, Zipline, Almond Joy, Wax On, Wilson, Gollum, Spandex, Perry Mason
Workout Date02/12/2019
A.O. The Station

10 men defied the alternating rain/mist this morning at The Station.  YHC promised to keep the running to a minimum because of the weather forecast, so off to the shelter for Tabata.

Warmup

SSH x 20 IC

IW x 20 IC

Windmills x 15 IC

The Thang

8 exercises, 20 seconds high intensity, 10 seconds rest:

Bench press

Lunges

Plank and alternate Southern Gentleman and Northern Aggressor

Squats

Plank shoulder taps

Step ups

Dips

Butt kickers

Rather than run a lap afterwards, I decide to mosey to the gazebo to see how dry it is.  Unfortunately, I took the short route cutting over the grass rather than take the walkway around, and one PAX did an involuntary slip and slide on the hill.  #QFail.  No permanent damage done, we continue on to find the gazebo fairly dry.

Same concept as before, but substituting pull ups for bench presses, high knees for step ups, and merkins for dips.  2 circuits here, paid a 10 burpee penalty for a train, and then head back to the shelter, taking the sidewalk this time.

We did 3-4 more circuits at the shelter, running a lap after each before it was time for Mary.  Another train whistle was heard, but Wax confirmed that it clearly was carrying from somewhere outside Greer and therefore did not merit any burpees.  Sounds good to me.

Mary

LBCs x 15 IC

Heels to heaven x 15 IC

Erectors x 20 IC (Valentine’s Day is coming up, after all)

Flutters x 15 IC

Plank until time is up

COT

Tabata is not the most exciting workout in the world, and it gets tough without anything to break up the grind.  But the CoT reminded me of why F3 is important and why I need to drag myself out of bed on rainy days.  Lots of heavy stuff going on with the PAX, and lots of folks needing lifting up (quote of the morning from Courtesy Flush – “Doesn’t anyone have any good news to share?”).  Prayers for everything mentioned in the circle.

For those that have not posted in a while and happen to be reading this, consider whether there is a burden you are carrying around.  Wouldn’t it be a little lighter if you shared it with your brothers?  Even if you feel you do not need to get up at zero dark thirty just to work out (yes, we can all do a push up at home), what is as important as the exercises is the support and accountability.  #Morethanaworkout.

Return to Tank Street

Q.I.C.Perry Mason
The PAXIceman, Almond Joy, Play-Doh, Kindergarten Cop, Courtesy Flush, Chubbs, Emeril, Grrr, Wilson, Blue Hawaii, Alfred, Perry Mason
Workout Date01/22/2019
A.O. The Station

12 men defied the freezing temperature to post at The Station.  Good to have Blue Hawaii and Alfred there.  If we can get Cockroach back in the gloom, we could achieve a site Q singularity.

Warm Up

SSH x 20 IC

IW x 20 IC

Windmills x 15 IC

The Thang

Mosey towards downtown on our way to Tank Street, stopping to do 20 dips before leaving the park.  The city rudely closed Trade Street heading south, but the PAX would not let that slow them down.  We did 20 squats (starting when the 6 came in) and 20 LBCs on the way.

At Tank Street, we did 7s with hand release merkins at the top and hip dips at the bottom.  Then on to the wall for people’s chair before heading over to the fountain for 10 (double count) big boy step ups.

Time to mosey back to the park, stopping to do LBCs, squats, and dips again on the way.

Next over to the Mutual Store wall.  Line up and hold people’s chair while everyone does 20 donkey kicks and bear crawls to the end of the line.  I tried to audible to sprinting because it was taking so long, but either no one but Grrr was listening or they just love bear crawls.

Time to head back to the circle.  But we manage to squeeze in 10 Maktars just for Grrr before Mary.

Mary

Dealer’s choice around the circle for the last 5ish minutes.

Moleskin

6 year anniversary convergence on 2/2 at Legacy.  7:00 a.m.

Prayers for an acquaintance diagnosed with cancer, a family who just had a premature baby, and Blue that he survives training to pace Wilson in Western States.

’19 Reasons to Hate this Workout

Q.I.C.Perry Mason
The PAXChubbs, No Bars, Wax On, Almond Joy, Wally, Courtesy Flush, House (Kotters), Perry Mason
Workout Date01/01/2019
A.O. The Station

8 men shook off their hangovers and got 2019 started in style at The Station.  We even had a return from House after his ACL tear earlier this year.  Welcome back.

Warmup

SSH x 20 IC

IW x 20 IC

Windmills x 20 IC

The Thang

There was a complaint as we moseyed from the circle to the amphitheater that the warmup was not NYE themed.  Not so fast my friend! There is a theme.

At the amphitheater, we do 19s with merkins at the bottom and squats at the top (20 and 19, get it?).  This sucked.

Next we lung walked to Namaste (trying to keep the running to a minimum for House’s reconstructed knee) and then slowsied to the parking lot on 14 for mountainclimbers before heading over to MUMC for block work.

We did circuits of 3 exercises, 19 reps each.  1st circuit – overhead press, curls, flutters with block extended.  2nd circuit – bench press, squats (a crowdpleaser after the 19s earlier), and derkins.  Last circuit was a dealers choice with rows, tricep extensions, and American hammers (this sucked).

Time to put the blocks away and mosey back to Namaste for hub and spoke, with 19 donkey kicks, 19 LBCs, 19 plank shoulder touches, and 19 Freddy Mercurys, with 19 bombjacks each time through the hub.

Mary

We moseyed all over the park looking for a dry spot for Mary with no luck.  So we did a few exercises in the parking lot near the pond and then worked our way back up to the circle to finish out.

Prayers

Prayers for a teen severely injured in a car wreck and for a teen diagnosed with cancer.  Prayers for a safe, healthy and prosperous New Year.

 

Deck of Death Doubledown

Q.I.C.Perry Mason
The PAXAlmond Joy, Kindergarten Cop, Courtesy Flush, The Muff, Wax On (Respect), Wilson (Respect), LeVar Burton, Chubbs, Play-Doh, Punch List, Perry Mason
Workout Date12/04/2018
A.O. The Station

11 men gathered in the gloom in black and with an ace of spades to honor Doubledown as he faces surgery today.  Welcome to Punchlist, visiting from F3 Lexington.

Warmup

SSH x 20 IC

IW x 20 IC

Windmills x 10 IC

The Thang

Mosey to the playground mat.  Our elbows will need the cushion.  What better day could there be for a deck of death workout than today? And in light of Doubledown’s name, lets go ahead and double the reps on all the cards.

So the exercises were as follows:

Spades – squats

Clubs – lunges

Hearts – plank jacks

Diamonds – Maktar N’Diayes (lots of mumble chatter about this one)

Since my deck didn’t have jokers, we ran a lap around the pond for each ace.  We finished up with exactly 5 minutes to go.

Mary

Erectors x 10 IC normal, x 10 one legged on each side

Flutter kicks x 20 IC

Corkscrews x 15 each side OYO

Heels to heaven x 20 IC.

Time is up.

Moleskin

Praise for Wilson for “winning” the Western States lottery.  This has been a long term goal and our resident cyborg is finally getting to the big race.

Prayers for Doubledown and the doctors today during his procedure.  Prayers for KC on losing a grandparent.  Prayers for a neighbor with cancer. Prayers for Blue if he is going to pace Wilson.  

 

The Golden Ratio Returns

Q.I.C.Perry Mason
The PAXLeVar Burton, The Muff, No Bars, Training Wheels, Wax On, Ice Man, Wilson, Chubbs, Courtesy Flush, Kindergarten Cop, Gollum (FNG), Perry Mason
Workout Date10/30/2018
A.O. The Station

12 men posted at The Station to celebrate my 4 year F3 anniversary.  It was a bit chilly out there, but we warmed up pretty quickly.

Warm Up

SSH x 20 IC

IW x 20 IC

Windmills x 20 IC

Butt kickers x 20 OYO

High knees x 20 OYO

KC’s FNG rolled in during the warmup, so I did the disclaimer and mission statement at the end and it was time to get after it.

The Thang

What better way to celebrate a 4 year milestone than with the Golden Ratio of 1:4 workouts? So we head to the hill behind the amphitheater for Patches O’houlihan (1 squat at the bottom, backwards run up the hill, then 4 lunges, etc.) up to 5:20.

Mosey to the corner of 14 and Jason for Captain Thor (1 big boy, 4 American Hammers) up to 5:20.

Mosey to the church and grab a block.  1 derkin on the block and then 4 overhead presses up to 5:20.  By the last set, I did not have enough wind to count out the 20 so it had to be OYO.  Next we did Lt. Dan with the block up to 5:20.

Time to put up the blocks and mosey towards the park entrance, stopping once for some LBCs to keep the PAX together.  At the entrance, we tried something a bit new – 1 derkin and 4 dips, up to 5:20.

Mosey across the field for an old Ice Man invention – the Slurpee.  1 burpee and 4 Smurf jacks.  By this point, I could only make it to 4:16, so we stopped there.

Mosey over to the playground mat for another experiment – the MakJack.  1 Makhtar N’Diaye, 4 plank jacks.  Up to 5:20.  Didn’t hear many complaints from the usual Makhtar haters, so I think this might be a keeper.  Its 6:09, to time to head back to the circle.

Mary

Heels to heaven x 15 IC

Erectors x 15 IC

one legged erectors x 15 each leg IC

Corkscrews x 15 each side OYO

Flutters until time ran out.

Moleskin

Welcome FNG Gollum.  Good work this morning.

Huge praise for The Muff, as he and his M are expecting another 2.0.

Prayers for a client who passed away and a coworker’s relative who is terminally ill.  Prayers for several fighting cancer.  Prayers for acquaintances struggling in their marriages or going through divorce.

Someone Finally Found a Good Reason to Wear Orange

Q.I.C.Perry Mason
The PAXCourtesy Flush, Grrr, No Bars, Emeril, Kindergarten Cop, iTunes, Wally, Play-Doh, SA (Kotters), Almond Joy, Training Wheels, LeVar Burton, FNG James (now Stripes), Perry Mason
Workout Date10/04/2018
A.O. The Station

14 men, including 1 FNG, posted at the Station this morning.  In tribute to Darth Visor (TAP), our Clemson supporting PAX wore orange.  Given that I do not own anything of that shade, I was unable to participate in that.  But I’m glad someone finally found a good reason to wear that color in public.

Warm Up

SSH x 20 IC (since I had to give the mission statement and disclaimer at the start, AJ actually got to join us in the SSH for a change when he rolled in at 5:30:30)

IW x 20 IC

Windmills x 10 IC

The Thang

Short mosey to the amphitheater for 11s.  Makhtar N’Diaye’s at the top, squats at the bottom.

Good to have iTunes back from his injury to give us one of his trademark 10 counts before we mosey to Cannon St., do some LBCs, and hang a left to the corner at the old Mutual Store.

Time for 4 corners escalator – 10 merkins at every corner, 20 Russian twists at corners 2-4, 30 squats at corners 3-4, and 40 donkey kicks back where we started.

Next we mosey towards Greer 1st Baptist for a cup of Joe up the stairs,  and then head back towards the park entrance for 20 dips and 20 derkins OYO.

We Karaoke our way down the walkway back towards the starting point.  Mary was no doubt on everyone’s mind until – surprise – we keep running to the shelter for 20 bench presses.  Then backwards run up the hill to the circle for Mary.

Mary

We did a continuous run of heels to heaven, Rosalita, and Dolly.  Next erectors, with single leg variations mixed in.  Then were corkscrews before finishing off with a plank until time ran.

Naked Man Moleskin

We had an FNG named James this morning, who killed his first workout.   I think the men were rather gentle on him with the F3 name Stripes.  I mean, there was plenty to work with.  The guy wrestles alligators, for goodness sake.  My Crocodile Hunter suggestion was not well received, so welcome, Stripes.

Prayers for the family of Darth Visor.

The PAX talked about the importance of getting physicals and making sure we are doing everything outside the workout to look after ourselves.

Prayers for Coach Perry and those dealing with cancer.  Praise for Erector for his birthday and his upcoming cancer-free anniversary.

Prayers for the Florence law enforcement personnel and their families.

Prayers for those on the coast.

 

I Had a Wheelbarrow, the Wheel Fell Off

Q.I.C.Perry Mason
The PAXGrrr, Play-Doh, LeVar Burton, Chubbs, Bedbug, Wax On, Moosehead, No Bars, The Muff, Emeril, Bob Barker (respect), Almond Joy, Courtesy Flush, Perry Mason
Workout Date08/23/2018
A.O. The Station

I put out a challenge to post since the weather is going to be decent for the next few days, and 14 men were at the Station ready to get better.

Warm Up

SSH x 20 IC

IW x 20 IC

Al Gore to stretch legs (hurting thanks to Moosehead)

High knees x 20 OYO

The Thang

Mosey towards Trade Street and start making our way to Tank Street, stopping several times along the way for AJ to tie his shoes and to do exercises (20 Russian Twists, 20 LBCs, 20 merkins).  Apparently it is rush hour at 5:40 on Cannon Street, as we were dodging cars all the way into the park.

At Tank Street, we partner up.  Unluckily for the PAX, the numbers are even, so that means we get to wheelbarrow up the hill (lunge walk if you need to modify), then do 20 squats at the top.  Back to the bottom and flap jack.

This was a crowd pleaser.  I only made it about half way up before modifying, but TCLAPS to Bob and I think the Muff for making it all the way to the top.  Sorry if I missed any other animals.

Next over to the brick wall to take a break in the people’s chair. for about a minute.  Next head over to the corner of 17th Street.  We work our way back to the AO, but doing merkins at every corner with the reps matching the street number.  We got to 11th when we heard the bells for the train gates.

YHC considered trying to sneak through, but thought better of it and waited for it to pass.  Luckily, it was a short one and we were back on our way.

At the park, we did Lt. Dan across the lawn for House before heading over to the long wall to find that construction crews had rudely blocked it off.  So we ventured down to Spinning Jenny and grabbed some wall there.  While the PAX sit, the man on the end does 10 donkey kicks and then sprints to the end of the line.

Once this was done, we moseyed back to the circle.  But first I led them to the grass for 10 Mahktars just because Wax On requested them last night on Twitter.  Time for Mary.

Mary

We did dealers choice.  I recall Peter Parkers (with Bob about kneeing himself in the head given his greater flexibility), LBCs, heels to heaven, big boys, and probably something I’m forgetting.

Naked Moleskin

Prayers for House.  Prayers for Coach Perry and a relative dealing with cancer.  Prayers for those going back to school, teachers getting back to work, and parents who sent their older kids off to school.

Blocks and Bollards

Q.I.C.Perry Mason
The PAXGrrr, Wilson, Almond Joy, Wax On, Training Wheels, Blue Hawaii, Emeril, Courtesy Flush, Kindergarten Cop, House, Zipline, Perry Mason
Workout Date07/24/2018
A.O. The Station

YHC was tied up yesterday and did not light up the Batsignal for a Q, so I figured I would throw something together this am.  12 PAX made it to the Station for a coupon 4 corners smokefest.   Plus KC decided to get some extra credit by taking on a traffic bollard.  Spoiler alert – the bollard lost.

Warmup

SSH x 20 IC

IW x 20 IC 

Butt kickers x 20 OYO

High knees x 20 OYO

Overhead claps x 20 OYO

Merkins x 20 OYO

The Thang

Mosey to MUMC to get our coupons.  Partner up, with only 1 coupon needed per team.  Mosey down to the corner of Arlington and 14 for some 4 corners.  Each partner does an exercise with the block at each corner.  The other partner planks while they wait.  Switch who carries the coupon at each corner.  The exercises were:

Manmakers x 10

Overhead presses x 20

Flutters (DC) x 30

Squats x 40

We mosey back to the starting line for round 2, making sure to flip the order of carrying the block so each partner gets to carry the block up Ballenger Avenue.

Time to put the coupons away and mosey back to the park, taking the long route via Arlington to pick up Wilson’s water bottle.

The plan was to stop at the gazebo.  KC, House, and Blue took off ahead of the group, and I was tempted to let them run up the hill towards the Spinning Jenny before calling them back, but I was nice enough to tell them where we were going.  At the gazebo, we did 10 pull ups and then moseyed over to the steps for Joe Hendricks, planking at the top while everyone finishes.

It was time to mosey back to the circle for Mary, and again the same 3 took off ahead racing towards the finish line.  KC was so jacked up, he decided to take out one of the traffic bollards next to the cemetery.  Actually, he was running backwards on his victory lap, but did not see the bollards coming before crashing into to it.  The bollard seems to have gotten the worst of the collision, as it came out of the ground and toppled over.

But with KC having to recover from the collision, House did declare himself the winner of the race to the circle.  I suspect he will pay for that soon.

Mary

Erectors x 20 IC

Heels to heaven x 20 IC

Corkscrews x 15 each side OYO

Plank shoulder touches x 20 IC

Rosalita x 20 IC

Naked Man Moleskin

Tclaps to Wilson for completing another ultra.  His #Respect birthday is rapidly approaching. Let 00 if you want to join in the Krispy Kreme challenge he is planning in Wilson’s honor.

Prayers for the mom of one of the PAX who broke her shoulder and for him as he travels for work.

Prayers for a family member going through a divorce who is also awaiting biopsy results on a mass.