Cobains for the delay on posting the BB as YHC was trying to figure out how to do it in the new era of the f3metro.com website. One of the benefits of being a dual citizen of both F3 Winston-Salem and F3 Metro is the fact that YHC can reuse and recycle workouts from the Dash down here in the Queen City and it’s fresh and new and exciting for the veterans here in Charlotte. Well, maybe not fresh and new and exciting, but at least it wasn’t a retread of something we’ve down down here before.
We kicked off things with German supergroup Trio and then suffered through a beatdown while @Foo tried to figure out what the playlist theme was. Through 45 minutes of pain, he wasn’t able to come up with the fact that all of the songs in the playlist were recorded and performed by three piece bands. For the record, a guitar, a bass and a drum set is all a band really needs to generate a lot of sound. And a few exercises and a little bit of running is all YHC needs to generate a lot of sweat.
SSH x18 IC
IW x12 IC (Cobains, was supposed to be 15)
Sharon Towers x12 IC
Copperhead Squats x9 IC
Copperhead Merkins x6 IC
Burpees x3 OYO
Mosey to lower track
Round 1: Merkins, Squats, Low Flutter all x12 IC
Run a lap
Round 2: Wide Merkins, Lunges, Freddie Mercury all x12 IC
Run a lap
Round 3: Manmaker Merkins, Alternating Side Lunges, Rosalita with the clap all x12 IC
Run a lap
Round 4: Crucible Merkins, Monkey Humpers, LBCs all x12 IC
Run a lap
Mosey to benches
18 Dips OYO/ 18 Derkins OYO/ 18 Box Jumps OYO
12 Dips OYO/ 12 Derkins OYO/ 12 Box Jumps OYO
6 Dips OYO/ 6 Derkins OYO/ 6 Box Jumps OYO
Mosey to the temple
People’s Donkey Balls
18 Air Presses in People’s Chair IC/ 18 Donkey Kicks OYO/ 18 Hipslappers in BTTW
12 Air Presses in People’s Chair IC/ 12 Donkey Kicks OYO/ 12 Hipslappers in BTTW
6 Air Presses in People’s Chair IC/ 6 Donkey Kicks OYO/ 6 Hipslappers in BTTW
Mosey to rails
9 Outboard Supine Pull-Ups OYO/ 9 Reverse Crunches/ 9 Inboard Supine Pull-Ups OYO
6 Outboard Supine Pull-Ups OYO/ 6 Reverse Crunches/ 6 Inboard Supine Pull-Ups OYO
3 Outboard Supine Pull-Ups OYO/ 3 Reverse Crunches/ 3 Inboard Supine Pull-Ups OYO
Mosey to VSF
Low Dolly x18 IC
Right Oblique Crunch x9 IC
Left Oblique Crunch x9 IC
Peter Parker x12 IC
Parker Peter x12 IC
6 Burpees OYO
BOM/COT: YHC took us out
Guesses on the playlist theme included chronological order (materially accurate but not the intended theme), kicka$$ drum parts (@Foo always thinks it’s all about the drummers).
On the third lap of the MacDeuce, YHC thought about @Money and he was probably pi$$ed about the running and could hear the #WarDaddy reminding me in the voice inside my head that “there’s no running at Core”. Fortunately, @DoReMi was not present so there’s not much he can do about it. And he has kept the streak alive of skipping YHC’s Qs.
Wake Forest Class of 1990 represented with YHC, @Foo and @Shatner all in attendance. No sign of @Raider.
#Kotters to @Ice9. Good to see you.
@SwingState is drumming up interest in 24 Hours of Booty. Or at least in HaywoodStock/Fest. @Torpedo and @BlowDart are chopping down hickory trees to contribute to the effort.
Here’s the playlist:
- Da Da Da (I Don’t Love You You Don’t Love Me Aha Aha Aha) [Trio]
- White Room [Cream]
- Purple Haze [Jimi Hendrix]
- Tom Sawyer [Rush]
- La Grange [ZZ Top]
- Karn Evil 9 1st Impression, Pt. 2 [Emerson, Lake & Palmer]
- De Do Do Do, De Da Da Da [The Police]
- Don’t Want To Know If You Are Lonely [Husker Du]
- Smells Like Teen Spirit [Nirvana]
- Basket Case [Green Day]
- All The Small Things [blink-182]
- One Angry Dwarf and 200 Solemn Faces [Ben Folds Five]
24 Hours of Booty next week. Sign up to ride and/or donate.
Fall Expansion: Chicago (September 23), St. Louis (October 14), Austin (October 28)
Thanks for the keys, Foo. Honor and a privilege to lead.