Author: Mayor (Page 13 of 15)

The week leading up to the Tuna 200 and in driving shape, I was trying to come down with something.  After a long weekend where I was couldn’t shake it off and wanting to sleep in, I put out a tweet to support Tesla in his post because a few weeks back, I recruited some Qs and Tesla stepped it up for this day.  Oops, hes out of state….oh well, step up and get it done.

Again, one of my favorite workouts is the 99.  Keeps you moving, hits a lot of the body and is just a lot of fun.  It was 5:22 and no one there.  5:23 and tophat shows up.  5:29 and they roll in hard.

Warmup
MCCs ICx30
Grass Pokers (thanks to whoopie and dolph) ICx10

The Thang
Mosey around the parking lot to the round about and sprint up the hill to the school entrance.  Circle and begin.
99 SSH, 99 LBCs, 99 second wall sit, 99 flutter kicks, 9 merkins.  Repeat on down to 66.   At this point, SSH becomes high knees and merkins become burpees.  Push this all the way down to 22.  Run back to the start for COT and Name-o-rama with no time to spare.

Moleskin
I really didn’t want to be out there feeling terrible, but I pushed myself to make sure I was always the first done or close to it.  I have been thinking about that all week.  If I can push like that when I lead, why not when I follow?  The answer is its all in my head.  I come out to these things and get into the mumble chatter and even get mentioned when I’m not posting because of it.  I view that as a failure of mine that I have been at it this long and not shown the gains and noticed more for talk rather than actions.  I have been training to run these 5ks coming up at the end of the year and it is kicking my hind end.  I am running at a 12min pace and during these runs and I want to quit and that pisses me off because had I been putting out the effort I should have, I would be way ahead of where I am and would have been there eight months ago.  I do like that everyone holds each other accountable because that keeps me moving.  I posted today and really pushed it to make sure my laps were above a certain speed.  I even had a goal to catch Gilligan.  I didn’t, but he never left me.  Ive grown tired of the routine, but the road ahead is hard and there is a battle between what I want most and what I want now.  I don’t want to push, but I know I have to so I can get better.  Not just better for me, but my family.  They depend on me and I continually let them down, or at least I let myself down by not being the best man that I can be.  Thanks to Gods grace, we get another day and another shot.  Its limitless through him.  Sorry to get real, but that REAL TALK.

It was an honor men and I look forward to it again.

10 HIM showed up for a blockbuster.  There are a few workouts that I really like to do.  99, the vern and the blockbuster.  Today I modified the running in between as an experiment to see if it could be improved on, but looking back, I didn’t care for it and will go back to the basics.

What we did:
No warm up, just a mosey around the parking lot up to the blocks, circle up and start.  10 OH squats, curls, tricep extensions, front raise, good mornings and chest press.

In between each set, you typically run either a 1/4 mile or 1/2 mile.  What I tried to do was add some other work so one person would run to the gate and back (+/-1/4 mile) while the rest of the pax did flutter kicks.  So on and so forth.  Next runner went and we did LBCs, then plank and some french fries.

Then we teamed up and as the pax would say about YHC, poor instruction was given when I said double up, I meant each pax did 20 reps, not putting themselves together and doing 10 each, but I can learn from this.  One team runs while the rest do lunges, then a bridge after the second set of team work was done.  There was some modifications made as needed by some and we were out of time.

Time to put the blocks up, circle up and discuss the run back.  Not wanting to hold anyone up, I released them for the fastest lap around the parking lot to the flag – some got EC and ran around the school.  Just enough time for 60 seconds of Rocky Balboas and wave of merkins to 5.

Finish with the pledge.

Prayers were asked for Slim Shadys dad and a negative bone scan and Pax you haven’t seen in a while.  Its encouraged to reach out to any of those you know havent posted and be the one they can turn to that will hold them accountable.

Moleskin – While trying to do something new, it really didnt work.  We still got a good workout and I felt my internal mind telling me that I can still improve on leadership skills.  I promise to do better next time men, but it was a pleasure to workout beside you.

Alright Gents,

The Honorable Mayor had the Q on a rainy day.  I knew this would have a light turnout so I tried to think of a workout that would be able to be done under some shelter, but still fit with F3 and done outside.  our beloved Brownstreak brought us “THE 99”, which is a carry over from a PAX in Mountain Island where he started out.  Its a close quarter, fast paced, hard charged, straight up killing it workout.  Since I reached out and had the wienke figured out, but with the potential low turnout, what I didnt want is to hear someones heavy breathing up close or have them hear mine (thats reserved for the one who sees your O-Face), I had to find us some music.  Thanks to the family account for spotify, Rock was able to be dialed up.  Funny thing was, due to my eclectic musical tastes, the recommended stations were Metallica (Heavy Metal) and Tenth Avenue North (Christian) all while playing the Rolling Stones Honky Tonk Woman.  If you didnt read the BB from shortsale, it was metal.

0529 and its just Dolph and I (notice proper English) and then Tesla comes rolling in hot and jumps in at the second set.

About eight minutes in, there is another car that shows up and out jumps My Boy Blue from the Raleigh Pax.  He had a funny story about how he looked on line, saw Midoriyama at 5:30 and just went there.  He missed the P.M. part and made some amazing time.

The Thang – Set 1-99, 9,etc of exercises (see attached pic), Set 2 – 88,8, etc., Set 3 – 77,7, etc…you get the point.  We made it all the way through and finished up with 10 burpees just because we can.

Announcements – Burpeethon 9/16/2017 @ 0900 Rankin Lake Park.  Bring a friend.

Moleskin – just check out the other picture…..shows how a real man can stay stationary for a Q and still get the distance in.  Garmin looked at its data after I logged my workout and said clearly this isnt right and filled in the route from there.

Thanks Dolph for taking us out.

I asked for volunteers at The Storm for the Q.  Tophat stepped up.  As you know, he is not on Twitter so I asked for his contact  information.  I couldn’t make the post so I reached out and told him to tell me what he did and I would write the back blast.

And I quote

“5 showed up today for a nice cool misty workout –

TopHat – Q
Tesla
Wheezy
Dr. Seuss
Slim Shady

Tesla called out Dolph.  Wanted to call him the Storm Wussy when he is a no show on gloom weather.

We worked out with blocks today. ”

Now, being an imaginative person, I like to think they did curls, blockees x 1000, ran with them overhead for a mile, etc.  The dreams are endless.

Well Gents, It was time again for another Mayor Q and I was asked to get it on July 4.  As YHC stated, I love history and when I Q on days like this, I always put a bit of it into the Q.  It was interesting getting this one put together.  With a history infusion, it was Tiny Tanks M who provided the theme, but knowing he would be absent, decided to stir some things up on twitter regarding a July 4 Murph that got some chatter going, which then had the pot stirred a bit more by another absentee (Whoopie).  Since we are mentioning absentees, lets talk about Anthrax as well.

Time came and as the start time was pushed back to 6:00am, PAX came rolling in and we got to it.

The Thang:

• No warm up, but a brief mosey to the other side of the parking lot
• Disclaimer
• 13 sets of exercise x50 reps (Stripes and Stars of the U.S. Flag) and a lap around two aisles of the parking lot with historical facts (only 10) placed in between each round.

  Exercise #1 – Merkins / Fact #1 – the Declaration of Independence was adopted on July 4,       1776 in Philadelphia PA.  It was written by Thomas Jefferson and the final edition edited and approved by the continental congress

  Exercise #2 – WW2 sit-ups / Fact #2 – The Revolutionary War was fought from 1765-1783.  There was more going on before and after, but this range covers main scope.

  Exercise #3 – Step Ups using bench or stone bollards / Fact #3 – The Stamp Act, Boston Tea Party, Boston Massacre, Paul Revere’s ride and Bunker Hill all happened before the Declaration of Independence was inked.

  Exercise #4 – Side Straddle Hops / Fact #4 – the Battle of Kings Mountain was fought on 10/7/1780.  The fighting force was made up by the Overmountain men from Western NC and Eastern TN.  On the way back home, they hung nine captured Tories from the Biggerstaff property in Rutherford County.  There is/was a tree known as the Biggerstaff Hanging Tree marked by a historical marker on the side of the road.

  Exercise #5 – Shoulder Taps / Fact #5 – The U.S. Constitution was signed in 1787 and ratified in 1788.  YHC got his dates off saying it was signed in 1787 and ratified in 1778 and the Pax made sure I knew it.

  Exercise #6 – People’s Chair (50 seconds) / Fact #6 – The Battle of Gettysburg was fought from July 1-3 in 1863.  This has been termed the Death Knell of the Confederacy as it was the turning point of the American Civil War, but at that time, it was just a large Confederate loss.  There is an estimated 50,000+ dead, wounded or captured.

  Exercise #7 – Block Upright Rows / Fact #7 – Of the estimated 28,000 confederate dead at Gettysburg, one in four were from the Old North State.  The 26th NC paid the heaviest price.

  Exercise #8 – French Fries / Fact #8 – The Siege of Vicksburg took place from 5/8-7/4 in 1863.  Vicksburg, hardened by the memory of this siege and the act of the Federals, did not celebrate July 4 as a holiday until 81 years after (1945).

  Exercise #9 – Carolina Dry Docks (aka Def Leppard Pushups) / Fact #9 – July 4 was recognized as a national holiday starting in 1870.

  Exercise #10 – Windshield Wipers / Fact #10 – Calvin Coolidge is the only U.S. President born on July 4.  Thomas Jefferson and John Adams, both truly instrumental men, died on July 4 1826.

  Exercise #11 – Curb Calf Squats / Fact #11 (Remember from above I only had 10) – Courtesy of Slaw, the Bon Jovi Slippery When Wet world tour ran from 1986 – 1987.

  Exercise #12 – Squats / Fact #12 – Roscoe once had a cat name Lord Cornwallis.

  Exercise #13 – Thor’s Hammer (picking up a block from the ground, raising above your head and imitating a hammer to the ground)

  with 10 minutes remaining, we divided up into five teams of four for a burpeethon relay.  One Pax runs 30+ feet, does five burpees and runs back to tag another partner.  This gets the heart rate going and gives Dolph and Slaw something to live for.  Slaw and his team Omaha’ed to Blockees.

• Fellowship mosey back to start.
• Remove covers and grab the Pledge of Allegiance.
• Announcements:  Mt. Mitchell Hike August 20/21.  Half Marathon in West VA September 23,  Tuna 200.
• Name-o-Rama
• BOM – Two unspoken prayers that need to be mentioned is my M who is working from 6:30am-12:00Midnight for the Gastonia fireworks and fair.  Roscoe is working tonight in Charlotte for the Cuba V. USA baseball game and fireworks.  Keep them and all others who fight for freedom and keep the peace.
• MOLESKIN – I had a great time thinking of this workout and strolling through the fabric of America.  Someone put something out there about you are like the five people you hang out with.  You can pick any five men at one of these workouts and you are in good company.  The mumble chatter is something I live for.  When half the pax broke loose and came running at the other with T-Square yelling the British are coming and other general angst make me smile.  We did miss Whoopie today who does have a higher calling to save lives as well as all of the other Pax who couldn’t make it out.  I learned that Oompa Loompa is a history buff and the conversation at Coffeteria brings us closer as we are not just men who sweat together.  Short Sale had to leave early, but got out of the bed and made it for what he could.  I truly admire all of you and am grateful to call you my brothers.  Have a great holiday celebrating Brexit 1776.

  We did not modify reps….give no quarters…none but unconditional surrender!!

Once again, I have a Q and it rains. As I sit there at about 0523 nobody showing up and I think I’ve got it made. Then comes one car and it’s Dolph. We start talking about grabbing some breakfast and some coffee and here comes another vehicle and then another and then another. Plans changed, let’s get it done. We moseyed to the covered walk to keep everyone as dry as possible.

No warmup…just Dora.

First one side lunge, lunge and the low slow squat. While Dolph and Gerber would run, I was with godfather, who has been missed, and anthrax. In honor of godfathers post, anthrax did a split lunge and said “I feel good” thinking he was going to get a cape. Well, I guess he just slipped on wet pavers. If you don’t get that joke, go to you tube and look up James brown cape.

There were some made up trains in Dolphs head and five Burpees were called. No one heard anything but he was happy and we take care of Mongo.

Before rocking into the second round of Dora, we take time to work on the glutes. It’s for the ladies. 30 downward dog leg raises as high as you can with each leg. Then two rounds of the sun warrior pose for a minute a piece.

2nd Dora was modified for times sake to 100, 150, 200. Exercises were Bobby Hurley, calf raises and mountain climbers.

Time is running out so we can Mary for a bit. 10 windshield wipers, 10 crunchy frogs, 10 WW sit-ups, 21 Freddy Mercurys IC that liked to start a revolt because anthrax wouldn’t stop, 20 lbcs and 10 burpees. Can anyone guess who called that last one????

Mosey back to the start, but this time for the finish. No flags up anywhere so YHC happen to be directed by the pax to ole glory on the front off the Mighty Yota with the Gadsden flag coming through for the pledge. That’s right…..Don’t tread on us.

There was some other funny stuff that took place, but I can’t remember so insert funny memories here [     ]. We ended up covering about 1.7 miles. Good to be back and not sick and dragging around.

Announcements: skeet shoot at rankin lake park 5/27 2:00ish, Whoopies Christmas party may quite possibly happen in June, but don’t get too excited.

BOM

im out -Mayorlove

Gents,

Several years ago, a great idea, well maybe not so great idea, but an idea to raise money for a good cause was created.  It was a workout featuring burpees with competition and team elements.  All of the proceeds went to benefit the Special Olympics.  I have been in the last two and last year, F3 Gashouse represented with two teams.

Everything was on track this year to be bigger and better this year.  The GPD put this event on and when I passed the date out at the AOs, it was noted that was the USMC mud run.  I informed the M and the GPD changed the date.  When asked why, they said this event is worth it and we want to make sure we accommodate our supporters. We were stoked and bringing a minimum of six teams (24 HIM) and all of a sudden a call came in from the M that they had to cancel it.

The reason it is cancelled is because two of our “leading” crossfit venues apparently can’t be at the same event and they brought so many teams out, it didn’t seem worth it.  That’s where they were wrong.  If you’ve never been to one, there’s heavy metal, an intense workout atmosphere, competition, sweat, SO athletes high fiving and everything else that makes doing burpees worth it.  After talking it thru with some of the PAX, it was determined that we (F3) should take it on and keep it going.  After having lunch at Jason’s Deli, Dark Helmet from the Fort said if we did it, they would bring some teams.  Whoa…it just got real and maybe we can pull this thing off.  We through out a couple of dates and at this time of year, there’s and event about every weekend so it just didn’t seem to be on the cusp, but Monk said give me some time and the Abbey may be the place and others jumped it to help out with logistics – you know who you are.  The F3 Gashouse men will start to plan this event and will be pushing it out with plenty of notice, location and WOD to train for.

Thanks for the help and belief in this.  If you haven’t seen a SO athlete light up because your doing nothing more than talking to them and hanging out, you’re in for a great day.  Thanks to the guys in F3 Gashouse for jumping behind this and making this move forward.  Lets get this thing moving.

STAY TUNED…

Mayor Out

Well Gents, this was the second Q in the same week.  I wanted to make if worth while since the pax were selling me their time…and I didn’t want to waste it.  The night before, there were some questionable tweets about what the Q might bring.

Disclaimer…yes

Pledge…yes

Warm up…yes – this is not my favorite thing as I believe a lot of its wasted energy, but a certain pax whos name rhymes with drownsqueak had some complaints so we did some SSHx10IC, Moroccan Night clubs x10IC, big and little circles (both forward and backwards).

We do a short mosey to the fire department lot where the pavement is smooth and flat….yes I am a merciful ruler.  YHC asked if anyone one has done the Magnificent Seven.  Sargento said he heard of it and I quip back “you’re gonna learn today”. Magnificent Seven is seven types of Mericans without stopping.  We did 5 each of CDDs, Wide, Rangers (hands toward stomach), Diamonds, Crucible (hands turned out 90 degrees) and Chuck Norris.  Then run a lap around town.  10 minutes AMRAP

Next up is the fellowship mosey to the upper lot for some Aiken Legs.  20 squats, 20 calf raises, 20 split jacks, 20 lunges single count.  Run a lap around the building and up the stairs.  10 minutes AMRAP.   When time was up, YHC happen to be at the bottom of the steps when time was up and here came the chirping.

After another fellowship mosey back to the bridge, we run across and go to the three rail fence.  With feet on the bottom rail, do five mericans, move feet up to the middle rail, do five mericans, move feet up to the top rail, do five mericans.  Run across the bridge and hit 30 flutter kicks.  10 minutes AMRAP.  Due to the two trains throughout the workout, we had to hit some burpees and time was starting to run out.  We mosey back to the start with enough time for 25 Freddy Mercs IC and 10 French Fries IC.

Announcments:  March 11 2.0 event at Goat Island for some disc golf.  Hoppy curls prior to event.

Prayer Requests:  Tophat and Family due to loss of brother, but his dad is getting close to moving back home.  Brownstreak for leadership and quality time with his son who will be graduating early to get to college. Jim Abernethy’s family as he was taken off of life support and passed away about three hours before the workout.

Name-o-Rama and COT.  Thanks to Dolph for taking us out.

Until next time gents……