Stonecrest was gifted an hour without rain so 9 ghouls were given the disclaimer and wandered into the gloomy movie theather parking lot.
10 IW + 10 Side Lunges
Wild Turkey found a mysterious green bucket with exercises and a clue as to where to go next. The workout followed a pattern, find the bucket at the new site, perform the exercies, read the clue to find the new site, mosey on)
Trick(for pax who didn’t dress up): 50 burpess
Treat(for pax who did wear a costume): 100 merkins
Chipotle: Trick(100 step ups) Treat(100 dips)
Chick Fil A: Trick(100 lunges) Treat(100 squats)
Starbucks: Trick(100 plank jacks) Treat(1 min plank hold)
St Matthews Round 1: Trick(50 rock thrusters) Treat(50 RDLs)
St Matthews Round 2: Trick(50 tricep extensions w rock) Treat(50 curls with rock)
Target: Trick(crab walk the length of the shopping carts) Treat(bear crawl the length of the shopping carts)
Harris Teeter: Trick(50 monkey humpers) Treat(50 monkey humpers)
Stonecrest Sign on Hill: Trick(lunge walk backwards up hill) Treat(lunge walk up hill)
Mosey back to launch and it’s 6:15…COT with candy
Moleskin: YHC has wanted to Q a costumed workout for almost as long as he has been a part of F3. Last night the weather report was very scary but I’m thankful for the 8 other pax who decided to ignore the rain sounds as their alarms went off.
Not all pax wore costumes but there were some good ones. YHC wore a $10 wolfman mask that was very hard to breathe in. Wild Turkey was the Tooth Fairy. Olaf wore a Brett Favre Vikings jersey which oddly spawned more discussion about the New York Jets with Fireman Ed. Bucky was definitely the winner of the costume contest with his rendition of Martina Navratilova, complete with blonde wig, tennis skirt, and tennis racket.
Saturday is Q School at Da Vinci: 6AM Launch for Q School 101 followed by 201. All pax ready to Q or Site Qs are expected to attend if they can make it.
Sign up for the holiday party. We are getting close to the deadline. You’ll regret it if you miss out.
The day dawned and it was time to head east yet again to see the pax of Union County. This time I brought a deck of cards with me. Uno cards to be exact.
After we warmed up, we headed over to the busses and we played a couple rounds of sick and twisted Uno. Number of the cards (except 0 which equals 10) determines the reps.
Blue = Merkins
Green = LBC’s
Yellow = Squats
Red = Lunges
Skip = Run a lap
+2 = Pick two exercises, two reps each
+4 = Four reps of all four exercises above
Reverse = Repeat the last exercise, but the pax keep picking in order
Wild = Change color
No card that matches color or number in your deck? = Five burpees
So you can blame F3 3D out of the Fort for this little fun and games.
On second thought, burpees weren’t a great idea, and even Shepherd didn’t come to enjoy them.
It was great to see everyone.
Please shout out any announcements below.
Please check out @F3Battle on Twitter, where I’m hoping we can shed some light on mental health in the pax.
Thank you for the opportunity to lead.
Threat of rain in the forecast for my 32nd Q and 3rd this week! Would people fartsack due to fear of drowning and low T? Would someone show up in a wetsuit and a life preserver because they don’t take chances? Would Dasher flex his abdominals with a mean face in the family photo? A lot riding on this morning…
Quick story: in my 20s some friends and I walked into a bowling alley at like 10pm on Sunday as they were getting ready to close. People were still bowling and we wondered if we could play. The person behind the counter was loading a CD and we asked if they were still open. She responded, “if you are willing to pay cash and listen to Def Leopard the rest of the night we are welcome to stay as long as we would like!” We happily obliged and that night will live in infamy as one of greatest nights of my life. Fast forward to this morning….
Naturally I woke up to slip on my gold tights, Peterbuilt trucking shirt, cut off sleeve jacket, black wig and bandana as I prepared to channel my inner Def Leopard #1 fan status. Playlist prepped with some classics and my weinke felt good. Bat signal sent to the Providence Downs Costume Mafia to join in the festivities this AM and I began my journey over to Dromedary.
Disclaimer Given and then Goodfella asked me what I was dressed as. I ignored him and hit my speaker on to begin blaring Pour Some Sugar On Me to set the stage for the morning.
Mosey Around the Lot and circle up:
• 20 x SSH IC
• 10 x Imperial Squawkers IC
• 10 x Merkins IC
• Calf Stretch
Mosey small circle lot. Grab a Partner & Split Some Fun. Partner 1 runs a hot lap while partner two splits
• 100 x Bobby Hurley’s
• 100 x Carolina Dry Docks
• 100 x Squats
1st Homage paid to the site Q in honor of their 5 Anniversary: Dana Abs (40sec each)
1. 40 second side plank
2. 40 second side plank
3. 40 second elbow plank
4. 40 x LBCs IC
5. 40 x Plank Jacks IC
6. 40 second side plank
7. 40 second side plank
8. 40 second elbow plank
9. 40 x LBCs IC
10. 10 x 6” plank jacks IC
Mosey to straightaway in front of school. Up two, back one. 10 Lunges. Mosey Up 2 lights. 10 Big Boy Situps. Mosey back 1 light back. Circle back for the 6 when you finish.
2nd Homage paid to the site Q in honor of their 5 Anniversary: Goodfella’s Burpee Station. Mosey to front of middle school. 12 burpees a minute for 3 minutes.
Mosey to the Lunch Tables.
• 30 x dips
• 30 x In & Outs
• 30 inclined Merkins
Mosey back to COT due to time. Ab work.
• Transporter led Box Cutters
• Dana led Gas Pumps
• Goodfella led Heels to Heaven
• Transporter led American Hammer
What a morning it was. It drizzled a bit but was great weather overall. Not a ton of mileage but we crushed that core during Dana Ab’s and I did my best to make someone puke during the 3 rounds of 12 burpees a minute. That’s a crusher but something amazing happened. I looked up on my 36th burpee to see that literally EVERYONE finished at the exact time! Incredible, someone would say impossible…🤔🤔🤔
I don’t have a lot of feedback or lessons learned from today. I’m loving this week so far and we are all in for another treat tomorrow morning in downtown Waxhaw.
• Q School and Site Q School this weekend. See Posse for more details.
• We are gathering lightly used clothes and toys leading up to the holidays for Christ’s Closet. See Deadwood or BC for any questions or donations.
• Holiday Party is coming up on Nov 16th. Room is booked, hors d’oeuvres are ordered and all that’s left is you to RSVP. We are almost up over 60 people already! Please ping me at a workout or on GroupMe and send over your Ms name if she is attending as well.
YHC has been doing F3 for a long time (don’t ask how long) and learned a lesson this morning in becoming complacent. The Q is supposed be prepared, give concise directions to entire pax and make sure they understand. YHC allowed complacency to creep up that hopefully will not jeopardize our ability to work out at Calgary.
A Q should be prepared for all possible outcomes and plan accordingly. Cars driving thru a dark parking lot at 5:45 is one of those potential outcomes. As such, the Q should make sure the PAX understands that this might happen and give directions to avoid an incident. YHC briefly instructed PAX, all of whom likely were not even within ear shot distance, to place rocks off the road when not in use. As a result, a few rocks were placed in a parking spot and in a lane. Next thing we know, a car drives over one or two of said rocks and thus Lorax will be called to the principal’s office (well, preacher).
Lesson is that YHC needs to remember that planning and clear directions are necessary no matter how long one has Q’d. This one is on me and I hope others will learn from my mistake.
The Thang – 15 men gathered not withstanding the pending rain – even Spackler didn’t refusnik this one.
Warm up with 10 8 count burpees, 10 mtn climbers, 10 merkins, and 10 peter parkers.
Mosey over to middle parking lot for four corners with sprint to each corner and 10 of called exercise at each corner.
Mosey to rock pile and grab a mid size rock. This was the point at which the Q should have made sure all PAX were listening clearly and acknowledged the instructions. Lunge walk with push press down to 2nd island. Sprint to 2nd light post and back. Walk to middle aisle and perform skull crushers with your rock. Sprint to 2nd basketball goal and back. Lunge walk with push press to next island and sprint to 2nd basketball goal and back. Walk to next island while doing curls and then bear crawl to first light and sprint to 2nd light and back. Walk to pavilion while doing curls.
Modified Jacobs ladder with burpees at top and squats with rock presses at the bottom. 1 to 7 (7 trips up and down) . Six minutes of mary at the end to let the heart rate come down a tad.
Carry rock back to pile with curls and lunge walks on the way. Finish with 20 sumo squats.
Run back to starting point and finish with some more mary and 1 minute of burpees.
I’m still pissed that I didn’t give better instructions. Don’t let this happen to you.
Margo is now up for rename. He tried to poke the bear with a tweet about how easy the workout would be and then didn’t get his lame ass out of bed. I think Fartsack is a good new name for him – that’s what I will call him regardless.
Strong work although the respects were out front for the most part. Young guys need more pride (and learn to get a jump start like YHC). Call Snooka or Magoo if you need some help keeping your wife/girl friend satisfied.
Coat drive ends early tomorrow (delivery at 9am) so contact me for any last minute deliveries.
Humbled to lead such a great group and learned from my failure this am
After a solid Devo (see bottom), we got going with –
8 Brocades (Ba Dua Jin) Qi Gong practice –
Sun Salutation (x4)
Back to Mountain
Begin Sun Salutation until Plank
Peaceful Warrior (repeat warrior flow on other side)
In Mountain, beginning balancing poses
Right leg in, reach for left toes (switch)
Butterfly – push legs with elbows
Pigeon – both sides
We started with a Devotional about letting go of fear and not looking at fear, but looking to God to help us overcome fear.
After the Devotional, the Pax warmed up with the 8 Pieces of Brocade (Ba Dua Jin) Qi Gong forms and then moved into yoga and stretching for the main beatdown.
Thanks to his millennial mentor (Tweetsie), YHC upped his Gumby game by using Spotify for some delightful Reggae music and new Devotional app.
It was an honor to lead.
(POSTED FOR BEAVER by Swiss Miss, who also took the liberty of titling the workout.)
15 of south Charlotte’s finest gathered on a still relatively warm late October morning to get a great start to their Tuesdays. After the normal disclaimer, where I both disclaimed myself and announced that Hopper would be the substi-Q if needed, and that he, too, was indeed covered by the disclaimer, we were off.
Mosey to the turf field hockey and LAX field and circle up on the CL logo for COP. The relatively usual Hannibal warm-up:
Now that we’re warm, mosey to the end line, partnering up along the way.
Mosey to hot box, stopping briefly at the speed bump for 25 dollies to mark our territory.
At the hot box:
Active recovery with high flutter x25.
Mosey back to turf field, line up abreast on sideline. Heels to heaven suicide (run across field for 10 HtHs, back for 9, and so on to 1). Each time you cross the midfield point, drop and do one merkin.
About out of time, mosey to the parking lot by the MAC for 5 MoM (Rosalitas, low fast flutter, protractor).
AYG back to launch. Done
It was touch and go as to whether YHC would be good to go for this one, which I think made Hops a bit nervous (Hopper evidently never had a doubt, despite the fact that he had to be well aware he was on deck). YHC severely sprained an ankle during his last Q 19 days ago at Hydra, which still has some swelling. The original plan was to stay off the legs as much as possible, but then I was to have “surgery” (medical lingo for “we’re going to charge you more”) to have a wart removed on the right index finger, which would have made upper body work difficult. The thought crossed my mind that we might stand around and just look at each other, which was an entertaining concept just to see how the refusiniks would refuse that (would they break out in burpees?). But alas, no “surgery” was required, the ankle held up in its one and only test yesterday at Base Camp, and so we were all saved.
All went pretty much according to plan. Pop Tart realized about halfway through the first set that we really didn’t need to partner up, but rather just do half the exercises each. #OnToMe But, the mumble chatter around the whole partner thing made it worthwhile in itself. One Eye and another (couldn’t tell in the gloom) crushed this set and were consistently out in front.
On the way to the hot box, Semi Gloss accused me of making the workout up on the fly. No brother, it’s just a sign of greatness that you can’t tell. Geraldo led the way on this set, opting to up his game and did jump ups instead of step ups. It’s you against you, and he’s better for it. We were forced to evacuate the hot box following the third set, as Semi Gloss unloaded the gaseous remains of last night’s dinner (or was it 2 nights ago?).
The PAX didn’t seem all to excited to go back to the turf, but all put in good work to finish strong. The single merkin in the middle was a disguised burpee, and even the refusiks seemed to do most of them. #ImSmarterThanYou. Finished strong up the hill to meet up with the Runstopper led Fast Twitch crowd.
Thanks to Hopper for the takeout, and to Hope and Hopper for the opportunity to lead this fine group of men.
YHC rolled into the AO a few minutes early followed by Chelms and Magoo. We gave Chelms some coats YHC and Way had donated at Anvil on Wednesday and a few others rolled in from other Pax. It was one of those perfect October mornings, not too hot, not too cold.
As 5:30 rolled around, there were no site Q’s to be found, but a disclaimer was given that may or may not have contained the word unsueable, but off we went.
Mosey to the shopping center at Carmel and 51 for COP. Site Q Margo caught up with us.
We ran the stairs of the shopping center with 40’s of squats and lunges at the bottom of the stairs. First run was 40 squats and 0 lunges, then 30 squats and 10 lunges, then 20 and 20, 10 and 30, and ended with 0 squats at the top and a walking 40 lunges. Some plank work done while waiting on the six.
Mosey across 51 and then across Carmel to the business park. Grab a rock from the nice assortment at the back of the parking lot. At each median along the outside of the building, we did increasing reps of stagger right then left merkins. 1 each side at first median, 2 each side at second and so on. The original goal was 10 but the 8th median was a nice stopping point.
Went back to the rock pile with increasing curls and tricep extensions at each median. Put the rocks back and headed back to the AO.
Stopped at the patio in front of the school for sets of step ups, dips and derkins then back to launch for Mary.
YHC took us out in prayer
Easy group today, no waiting around at all with everyone together. The cool weather had everyone in a good mood and getting after it. I knew that I had done the 40’s set before so I looked back at old BBs before writing this one because it seemed extra bad this time. So last time we started at 30 and 10 with increments of 5 so it added another round, but still 100 was the count for each then and now. Doing that first puts the body in slow-mo from then on.
It’s now Tuesday and I can’t remember everything else that happened and may have made up some of the above, but it’s pretty close and will due for now. Thanks Margo and Mermaid.
5 dudes (only one site Q) posted for The Matrix. Mid 50’s and clear skies. No excuses to not be posting on a day like that.
This BB is a day late so I will do what I can to remember the workout.
Disclaimer, Mosey then COP. Lunges, Slow Merkins, and some more standard stuff.
Head to the playground for 10 pull ups. !0 burpees at the island and 10 situps over there. Repeat for 3 rounds.
Head over to the wall. Feet on wall for some decline merkins. 5 rounds with some leg work in between. Reverse lunges, broad jumps, one-legged hops, and frog jumps. Also some wall sit.
Head to the back parking lot for Merkin/Box Cutter circuit around the islands. 25 each on first lap, then 20, 15, 10, and 5
So Pop Tart schedule me on the Q list and confirmed yesterday but apparently slept in. That’s OK. We had Squid there to keep us in check although when I called for feet to be 12-18″ up on the wall he got into full BTW stance without hesitation. It seemed weird to me, but who am I to judge? Way is posting regularly now (more regularly than many of you punks) and getting into to good shape. Pitchfork isn’t one for the mumble chatter. Got out of the car for a 4 minute warm up stroll then joined us right at go time. Still killed it. Got to chat with Hot Yoga for a bit. Transplant from way up north (Dilworth) and now lives near Waverly. Plenty close to jog in to workouts on Wed and Friday.
Thanks to Squid for the takeout.
Tomorrow is the last day to bring winter coats.
Sign up for Christmas party by sending Mighty Mite $30 per person.