Monthly Archive November 2019

Impromptu: What’s old is new again!

Brother Hooch asked YHC months ago if I would be interested in Q’ing Impromptu in November. I couldn’t think of the last time YHC had Q’d Impromptu (hadn’t been asked, more guys stepping up to Q compared to the past, etc) but it had been a while. Confirmed with Hooch that 11/22/19 would be the day so let’s bring back an old school beating for the Pax.

23 men showed up knowing it would be a perfect 48 degree morning so decided a workout was a good choice going into the weekend. A new iTunes Playlist was created (hearkening back to a playlist from a few years ago), Bluetooth speaker charged, Weinke was finalized with the goal of non-stop movement for 45 minutes (a-la Dasher’s typical workouts) and it was Go-Time.

The THANG

With the Rocky Theme playing we moseyed around the MS lot, circled up for (10) x SSH’s, mosey toward front of school, circled up for (10) x Low Slow Squats, mosey around the island for (10) x Plank Jacks + (10) x Mountain Climbers, plus a quick Upward/Downward Dog and calf stretch. Mosey to the front of the MS for (10) x Heels-to-Heaven. Done.

At this point, YHC noticed a certain Pax and co-Site Q of Impromptu, the old & crusty (and lovable!) Recalculating himself, was not in attendance. Disappointing, since he called YHC out about Merkin form. FYI…it’s physics…shorter arms = faster Merkins. Period. Move on.

Time for the dreaded “Merkin Ladder” underneath the flag poles. You could hear plenty of moaning and sighs before we even started but it was time to suck it up and do it. Several Pax broke and either hit their knees or stopped, but the majority completed the Ladder. Nice work. Time to mosey to the front of the High School.

Bringing back an old Frack beauty, it was time for the Pax to try the Railing Crawl. Feet on one side of the railing of the Handicap ramp, hands across to the other side in a Plank. Partner up…Partner 1 crawls the railing then bear crawls back down the ramp, under the others. Partner 2 takes 1 Lap 2-3 Laps around the island waiting for Partner 1 to complete the crawl/bear crawl. Took a lot longer than estimated but we kept moving. Repeat Twice. Done!

Mosey to the side of the HS, wait for the Six with some quick Mary. Regroup and head to the “new” and improved benches (thank you Bottlecap and Five Stones Church!) which were always near and dear to YHC’s heart during the initial monthly Impromptu AMRAP’s.

Partner up for:

  • P1 (150) Dips / P2 Run to school and back
  • P1 (100) Derkins / P2 Run to school and back

Done!

Mosey to the circle…circle up for (10) very slow, 5-point Burpees…painful. Done!

Mosey to the dark hill near the buses…partner up again for:

  • P1 (150) LBC’s / P2 Run up the Hill and back
  • P1 (100) Freddy Mercury’s / P2 Run up the Hill and back

Done! Mosey to Rudy’s Poop Palace/Transporter’s Shed (whatever else we choose to call it) for:

  • (20) Air Presses
  • (10) Mike Tyson’s
  • (20) Jabs

Done! Mosey up the path stopping at each light post for (5) Burpees/light. Wolverine, Glider, and Sprinkles crushed this portion, but we all circled back to pick up the Six and got “extra credit” for finishing first.

With a few minutes remaining, YHC pulled out something from brother Dasher’s Gladiator Q last week. Run and step up and over the (6) metal picnic tables on the side of the MS parking lot. Repeat 4 or 5 times until time was up. Lots of walking in between, which means we were all wiped out and worked hard this morning. Time expired! Done!

Moleskin

It was great to see everyone out there today, and I thank you for supporting my Q. Now in my 4th year at F3, I don’t Q as often as I once did since we have grown so much and more guys step up to lead. Every time I get to Q, I feel it is my goal and responsibility to the Pax to prepare a solid workout, make it challenging, make it fun, keep everyone safe, and encourage as often as I can during the workout. I believe the goal was achieved today.

It’s encouraging to me to see so many guys getting faster, stronger, better during workouts. I hope we all walked away feeling a sense of accomplishment and a stronger fellowship with our brothers. I look forward to leading again soon, so please let me know if you have any gaps I can fill on the schedule. Iron Sharpens Iron! Aye!

Announcements

  • Soft Launch of “Homecoming” (insert name) on 11/23 at an old favorite AO at Weddington MS. Let’s not mess this one up again. Damascus!!!
  • Wolverine on Q tomorrow at Commitment
  • Ruck tomorrow starting at 7am at Hickory Tavern in Ballantyne (Toringdon). 12 miles on the Greenway with 2nd F opp at HT afterwards. 12 miles since every 12 minutes someone commits suicide. In honor of our F3 Brother in Cape Fear. God Bless!
  • Millbridge & Lawson Turkey Trots on Thanksgiving Day. Wear your F3 Gear and Headlock some FNG’s.
  • If I missed anything, my apologies.

YHC took us out in prayer. Reminder to reach out to your F3 brothers or anyone you know is alone or struggling during Thanksgiving. This is a tough time of year for many…let’s be the light in this dark world!

Speak for Yourself

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

  • Squats
  • Merkins
  • LBC’s
  • Mtn Climbers
  • Imperial walkers
  • Burbees (of course)

Mosey over to rock pile across the road and grab a rock (Champagne is once again an over achiever) for a series of exercises

  • Curls x20
  • Skull Crushers x15
  • Curls x20
  • Skull Crushers x15
  • Lunge walk with push press
  • Squats (rock should touch the ground)
  • Side lunges
  • Shelf Stackers – 10 each side

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.

Webs are Fun

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

  • Jack Web to get us started (everyone’s favorite)

Shoulders are smoked, so let’s get into something easier?

  • 1st half curls – 30 reps, 2nd half curls – 30 reps, Full curls – 30 reps (we do full reps at Diesel)
  • 30 overhead triceps extensions
  • 30 Shrugs
  • 12 triceps kickbacks
  • 12 lateral raises
  • 12 front raises
  • 30 bent over coupon rows

Shoulders are rested now, maybe.

  • Let’s do another web with Carolina Dry Docks and Squats
    • These squats are a bad idea

Legs are now smoked, so let get into something easier?

  • 1st half curls – 30 reps, 2nd half curls – 30 reps, Full curls – 30 reps (we do full reps at Diesel)
  • 30 overhead triceps extensions
  • 30 Shrugs
  • 12 triceps kickbacks
  • 12 lateral raises
  • 12 front raises
  • 30 bent over coupon rows

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?

  • Another Web? Why not. Big Boi sit-ups and LBC until the clock runs out. (made it to 9)

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

  • This Saturday (November 23rd) Ruck for F3 Cape Fear – Toby, Leaving Hickory Tavern in Ballantyne at 8:00 am.  Bring a backpack with 20 lbs. of weight and walk the route. 
  • Homecoming Soft Launch at Weddington Middle School. Saturday 6:30am
  • Commitment at Nesbit with Wolverine on Q
  • Mayhem is working on a group that goes to Nicaragua to help build a small school for a community in need. Next trip isn’t until September, but please reach out to him if you have any interest in supporting in any way.

Evening Bootcamp – What is your excuse now?

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:

  • Chilled DCCS
  • Warm Lap
  • Sweet and Low Slow Squats
  • Merkin Soup
  • 6″ Plank JackFish

MAIN COURSES:

  • Light Pole stuffing
  • Jack Webb Grass puddin’
  • Bicep/Shoulder/Innards
  • Hairburner of the dog

DESSERT:

  • SlamBall Circle Jerk Chicken

AFTER DINNER TOAST:

  • Welcome to Corn Dog (Big 10’s 2.0)
    • He likes to run FAST . . . Boring
    • He likes to eat at Cookout . . . They have Corn Dogs
    • The kid crushed it . . . Appreciate you slowing your pace down so Legal Zoom and I felt like we were keeping up with you a couple times
  • 2nd welcome to Drive By (Posse’s prey on the mean streets of Lawson)
    • Guy has a lot of serious injuries from crazy past (stay away from him in a fight)
    • Well done toughing it out on every exercise and only modifying when NEEDED not WANTED
  • Good work by Big 10 forcing bringing out his first an FNG
    • Coming off the recent trip on the IR
    • Even with a bum knee, you were still able to complain push through every exercise
    • Great job hopping back on the saddle for round 3 of the hairburners
  • Legal Zoom continues to get it done
    • Appreciate him showing up consistently to Clyent Dinner even while changing jobs
    • LZ busts his butt at every workout while talking my ear off
  • All of these guys have issues/injuries that they are dealing with but they showed up, battled tonight and are better men for it

LAST CALL:

  • WHAT IS YOUR EXCUSE?
    • Why can’t you wake up in the morning?
    • Why aren’t you posting at all/more?
    • Why aren’t you offering to help?
    • Why aren’t you bringing FNGs?
    • Why aren’t you reaching out to guys who haven’t posted in a while?
  • I’m not asking you to post at Clyent Dinner
    • My point is that you need to DO MORE
  • I’m not asking you to just do more for F3 Waxhaw
    • I’m challenging you to DO MORE with your wife, your kids, your faith, your neighborhood, your friends, your work, your community, etc.
  • What area of your life are you struggling and making excuses?
    • DO SOMETHING ABOUT IT
    • GET ENGAGED WITH ANOTHER PAX
    • BE VULNERABLE
    • COME TO A 2ND F AND/OR 3RD F EVENT
    • CALL/TEXT ME (910-233-9500)

Unanifusenik

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.

Boarder Crossing

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.

Damn that Burpee Train

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.

Chastain’s Cherry

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.

Cold, wet grass… MY BAD!

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:

  • Jump Rope
  • Tire Drag
  • Kettle Bell Swings
  • V-Ups with Heavy Ball
  • Dumb Bell Curls
  • Tricep Press
  • Moroccan Night Clubs w/ Bricks
  • Sand Bag Lateral Pulls with Peter Parker’s
  • Curl to Press w/ Cinder Block
  • Bobby Hurley’s
  • Merkins
  • Flutters

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

  • This Saturday (November 23rd) Ruck for F3 Cape Fear – Toby, Leaving Hickory Tavern in Ballantyne at 8:00 am.  Bring a backpack with 20 lbs. of weight and walk the route. 

Thank you Spike taking us out!

Anchors Aweigh

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!