It’s hard to get it up – Anonymous
I don’t have trouble getting it up – speak for yourself – Snooka
I don’t get no respect – Rodney Dangerfield (and YHC)
I haven’t spoken to my wife in years. I didn’t want to interrupt her. Rodney Dangerfield and Snooka
The Fishing Hole is at CCHS on Thursday morning but old men and their stories of big feats showed up on this Friday morning. YHC noted how my soccer arms are not conducive to pull ups and several PAX took it as an opportunity to brag about their manhood.
The Thang:
COP – SSH x20, Merkins x10, Mtn Climbers x15, Jumping lunges x10, Squats with jump up x10
Mosey over to lane beside football field for the beast – 6 trips down and back with 6 stops to perform 6 of called exercise
Mosey over to rock pile across the road and grab a rock (Champagne is once again an over achiever) for a series of exercises
Mosey back to the school for a few sets of incline merkins and pull ups. This is where Mermaid noticed my need to use a little body motion to “get up” toward the end of the pull up set. Snooka smartly jumped in to disassociate himself from YHC
Run up far right stairs to level 4, down stairs in middle to bottom, and up to level four on far left stairs.
Partner work – P1 sprints down half way of deck and P2 performs called exercise. Flapjack after P1 gets back. We did peoples chair, decline merkins, LBC’s and burpees
Down the stairs and over to brick yard for descending ladder of 20, 15, 10 step ups and dips.
Mosey back to launch point and finish with squats
NM – The banter was constant. Just like Sondland, I “believe” there were impeachable offenses committed in the discussions but I didn’t hear all of the conversations so its not admissible. Clover was discussing sci fi movies (I think) while Snooka made sure everyone knows his performance at home is just as strong as at the workout. That was his claim and it probably is impeachable.
Getting older is a hurdle to accleration. I am no longer able to push the PAX like I once did and thus I have had to learn to accept this and push to dish out the hardest workout I can even if its not the same. The workout is a chance to get better no matter what age. We can make small positive changes in our life each day until they become habits. Then make another small change until it becomes a habit. Find a blade to help with accountability – its hard to accelerate if you don’t have someone pushing you. New Years Resolutions often fail because the change is too drastic to become a habit. Small changes (bricks per Dredd) will allow you to build up guard rails over time. Then you are prepared to accelerate and in turn you can help others accelerate. Good read in Q Source on this – . https://f3nation.com/2018/05/13/positive-habit-transfer-q2-4-2/
Announcements – Check the web site/ or Slack for holiday week workouts/convergences. No Centurion next Friday at there is convergence at Cerebrus
As always, I am blessed to be among such fine men that help me push myself and get better.
It’s been a long couple weeks of traveling and you quickly begin to miss all the stupidity your brothers are enjoying in the gloom without you. Thank goodness for GroupMe. I didn’t know who to expect this morning with the numbers being down the past couple weeks. I guess 47 degrees is the sweet spot to get more out.
9 strong men posted on this morning. DiCCS given. Everyone is circled around standing behind their coupon and dumbbells. Let’s get stupid.
WARM UP
Moroccan Night Club (yep, that’s it)
THE THANG
Shoulders are smoked, so let’s get into something easier?
Shoulders are rested now, maybe.
Legs are now smoked, so let get into something easier?
We ran these through 2 more times before modifying the reps in half.
What’s the point of having all this muscle if we don’t have the Abs to match?
Moleskin
Great job by everyone. Diesel accomplished exactly what it was intended to today. Some needed to get back in slowly, some need to limit impact on knees and everyone was able to get the pump they needed to feel good about coming out. Between today group and the usual’s that come, Diesel should consistently have more that 10 each week in the coming months.
Big 10 on Q for Diesel on Black Friday. Come out and let that Turkey settle while you build some muscle.
ANNOUNCEMENTS
5 PAX including 1 FNG woke up showed up early for the only best EVENING workout in Waxhaw F3 Nation. What makes it the best? Maybe cuz this Site is RAINING FNGs over the last 2 weeks . . . 2 in 2 weeks! What other evening workout is producing those kind of numbers?!?!
APPETIZER:
MAIN COURSES:
DESSERT:
AFTER DINNER TOAST:
LAST CALL:
When I pulled into the lot this morning at 5:26, there were three cars, including mine (Gloss and Motorboat were sitting in Gloss’ car like two members of the vice squad on a stake-out). It was looking like a low turn-out. Miraculously, cars started streaming in like the set of Field of Dreams (kind of) until 18 hearty soles were present for an expectedly cold morning at Hydra.
I greeted.
I disclaimed.
I started running and men followed me.
Warm up:
There was a lot of barrier tape at OPES this morning so after two failed attempts at entering gates, we finally found our way to the far baseball field. We did IW’s, LSS, MCs and Hillbillies.
The Thang:
I lined the men up at the outfield fence. I instructed to jump the fence 10 times, but after each jump, do 1 merkin, then 2 merkins and so on up to 10. This may be a stretch, but I think 20% of the attendees may have listened to me. Can’t blame them….the grip at the top of the fence was slick and one could cut a chin or something worse…let’s move on.
Jog to the back football practice field. Six or so sets of grinders with LBC, CDDs, HR Merkins and Freddy Mercury worked in.
Run through the path in the woods to Foxworth. Partner up. Partner 1 runs the hill and performs 5 Monkey Humpers while Partner 2 does lunges towards the dead end. 5 sets each (some cheated, but I won’t name names).
Native American run back to OPES.
Mary back in the parking lot followed by ten 50 yard gassers.
LBC’s back at the launch.
Moleskin:
I’d love to write a bunch of crafty things about the workout and the great men who attended, but Word Press is being ornry right no and I cant handle it anymore. You’d think our monthly F3 dues would pay for better technology…..everyone else Alf via direct deposit, right?
No Hydra next week. Convergence at Rea Farms at 7:00.
Gummy and Sprockets, thanks as always for the opportunity to lead.
Semi-Gloss, thanks as always as embarking on a great prayer!
Oh, and Hops, thanks for the great stand-up comedy on Monkey Humper impersonations.
On a chilly Thursday morning 4 men made a run for the boarder. Although Stump huger did more of a pre run he did spend some time with us. We headed over to the course together. We stayed pretty much together the whole run all getting in about 6.5 miles and some good F2 mixed in with the F1 running workout.
17 Men joined me for a tour of the mean streets of Waxhaw in a balmy 37 degrees this morning. Had to cut the weinke a little short this morning because of that long nasty train. We got some good miles in and hit a couple local famous hills along the way.
That Thang:
Mosey around our 4 Corners block and head down Kim Jong Hill to the Animal Hospital.
15 SSH, 10 Merkins, stretch, more merkis and 6 inch jack webs
Blood was now flowing so let’s head back up Kim Jong Hill to the four corners: 1st lap 5 burpees every corner, 2nd lap 5 Big Boy sit ups every corner
And looky there, just as we finish the BURPEE TRAIN!
Audible after that nonsense, I had a diamond Merkin webb planned but let’s run!
Mosey to Bad Idea, Up back and back Up, 10 Bobby Hurleys at top, 10 Mike Tysons back at the school. Found out we lost a couple so let’s run back and find them. Found the boys back at COT. Carb Load finished us up with some Ab work.
Moleskin:
Sorry for the brevity of the BB fellas but my WV roots are calling me and I need to go find some banjo music. I thought about not writing this and letting the Zin Man and Carb Load try to come find me in places grown men don’t drink white wine but nevertheless I folded. Enjoyed leading a great group of guys that continue to improve and push each other.
So last week due to icy conditions and lack of interest “Morning Woods” was canceled for the first time in months.
Numbers were still low this week with the Beast coming up this weekend and others recovering from last weeks Marathon in Charlotte.
I did put out the call and it was answered to get a new recruit into trail running Chastain braved the dark of the trail and was rewarded with 2 falls. Which was a tie for Shake N Bake first time out. The falls were minor and no real injury.
We did complete 6 miles of the trail run and had a great time.
When: 11/20/19
QIC: Rockwell
The PAX: Rudy, Schneider, Carb Load, Chain Saw, Spike, High Hat, Sausage Party, Drop Cloth, Loafer, Ricky Bobby, Gaylord, Fuse Box, Rockwell.
Is there any better way to get your Hump Day started?! For me, the Chiseled gear workout is an awesome mid-week change of pace from some of the running you may get at other sites. You can’t go wrong mixing in some strength training along with cardio.
13 strong men posted on this crisp morning with the temperature hovering around 40 degrees. A shout out to Fuse Box for showing up a tad early to assist me with gear set up. The disclaimer was given and we were off…
Here’s what went down:
WARM UP
Mosey run up to Cuthbertson Rd and down to Mt. Chiseled.
This felt like everyone was chasing Rudy! He claimed he was just “trying to stay warm” but he was on a mission during the warm up run… nice work!
Circle Up
SSHs x 20
Imperial Walkers x 20
Plank Jacks x 20
Mountain Climbers x 20
LBCs x 20
THE THANG
Bear Crawl up and over Mt. Chiseled
Lots of moaning and groaning on this. Not because it was hard but because it was cold, and the grass was wet. MY BAD! I’ll think things through a little better next time!
Run to gear stations
Now that our gloves are cold and wet – each Pax picks a station.
The timer is Burpee Broad Jumps and each Pax does each station in rotating fashion.
Stations are:
Every Pax completed 2 rounds of this.
Mosey back to COT for a few minutes of Mary
Thanks for the great push by everyone and thank you for the opportunity to Q. It’s an honor each time I get to lead this group of great men.
ANNOUNCEMENTS
Thank you Spike taking us out!
From the wet Maul parking lot, we descended the Murderhorn.
Quick Warmup
Side-straddles, Imperial walkers and Steve Earles
At shovel flag starting point placed on hill facing Thornhill Park, perform 50 SSH’s, sprint to 2nd point (100 yards), then bear crawl to final cone (10 yards). Mosey back to start, repeat with 50 Merkins, 50 burpees, 50 LBC’s and finish with 50 Jump Squats. Rinse/repeat the circuit with 25 of each exercise.
Then we handed Chunder the shovel flag to lead a charge up the Murderhorn.
We finished with a quick Mary/’Merican ladder.
Total mileage – 2.2ish
Moleskine
Prayers and congratulations to our brother Chunder. His initial merlot spill earned him his F3 name, but he didn’t quit. He kept working out, got in incredible shape, lead the leap to F3 Boone and now is heading off to the Navy. Thank you for your service and leadership! Anchors Aweigh!