Breaking New Ground

Breaking New Ground

Today was my VQ for The Floater and truth be told, my first post since the launch date. I love Waxhaw, and don’t live that far away, so its odd. However I’m blessed to have started my F3 journey many years ago, almost 6 to be exact. I have stayed true to many of the SOB and IL sites that I have known all these years and so The Floater was one I hadn’t been able to migrate to.

Sincere thanks to Deadwood for reaching out to me to ask me to Q. It was a great opportunity to meet some of the PAX at this amazing new Waxhaw Region of F3. Congratulations to all the leaders who have helped build this region – you have reached a lot of men with the gift of F3.

So to plan the workout I had to make a recon trip yesterday evening. Took one of my daughters with me (age 6) so of course we had to make a stop at the playground. This playground next to the skate park is a frequent destination for my family, usually coupled with a visit to Maxwell’s, Dreamchaser’s, Waxhaw Creamery, or all three. It was appropriate for me to incorporate this little playground and as luck would have it, Deadwood and the other Waxhaw leadership had recently gotten F3 permission to use it! (This fact needed to be confirmed about 25 minutes into the workout when the police showed up. Deadwood spoke with them and sure enough, use of the playground by F3 is legit!)

Warmup: Mosey to the small parking lot where the cupcake store is. (More on this later in the Moleskin.) 20 SSH, 10 merkins, 20 mountain climbers, all IC. While in the plank, do ~20 seconds of six inches + 10 seconds each of right arm/left arm high. Finish with 10 low, slow squats.

The Thang: Arrive at the playground where I had planted a few kettlebells and a couple of lanterns. Since we had 14 PAX, 15 when Posse came flying around the corner, we did seven stations. The stations were: pull-ups, supine pull-ups, dips, derkins, step-ups, and two KB stations of either swings or squats, and curls. We partnered up and the timer for each station was a called exercise for the partner not on the station. Either I or Deadwood would call cadence to stay together and we did: Bobby Hurleys, MCs, plank-jacks, flutters, LBCs, 8 count body builders, American Hammers, Freddie Mercurys. Twice we did a short run. We did two rounds at each station.

After finishing up the playground circuit, we moseyed to a hill which I understand still needs a name. It is shaped like a bowl, with one side in particular being pretty steep. First two times up the steep side, Q called an exercise and then said “go.” Went hard up the steep side and just recovered back down. For the third run, we ran the whole bowl and finished back at the skate park. Great efforts by the PAX on each run – it was tough!

Finish up with a mosey to Main St for 20 incline merkins, 10 jump ups, 20 decline merkins, 10 jump ups, 10 inclines, 5 jump ups, 10 derkins, 5 jump ups. Mosey back to launch, elbow plank ~60 seconds and… done.

Moleskin:

1. We need to name the hill. 2. YHC made a total rookie move crossing Main St for warm-up, basically jumping in front of traffic and leaving the PAX. My punishment was standing by myself on the other side of the street for what felt like 3 minutes thinking about what I had done. 3. Great group who absolutely pushed each other through both the strength exercises and the running.

Announcements: Two SFN races coming up: Isabella Santos and Prostate Cancer 5k. Please not only keep this week’s hurricane victims in your prayers, but also consider giving and serving through “F3 Disaster Ops.”