Backblasts are an important part of F3 and leading any workout, so there’s that. But I’m also writing this because when I logged onto f3southcharlotte.com, the four most Recent Backblasts on the homepage were all from Waxhaw or SOB. #representArea51
Despite the chilly temps, which were warmer than the forecast of 28, four other hearty souls joined YHC to make a handful at today’s Meathead.
Cook Drill – using a bell you can’t press, somehow get the bell overhead, then left-hand waiter carry, rack carry, & farmer carry. Sit it down, get it back overhead right-handed, and return to the start.
Snatch Test (#crowdpleaser) – 100 reps in 5 minutes with a 24 kg. That’s the standard. Adjust as needed. Go.
(how does this wordpress block thing work again?? I can’t see what I’m typing… Next time, I’ll cut and paste from WordPerfect)
Thanks to Voodoo for tapping me to fill-in for Chin Music. Otherwise, I might have #fartsacked this morning. (or gone to the #fern)
I wheeled into the parking lot to see Voodoo, back from an abbreviated 2 mile fun run, chatting with Drop Thrill, visiting from the Southern Carolina. We were shortly joined by Soul Glo, of the product name. As we were wondering whether Hoover was traveling or not, he wheels in to make it an even 5. (?)
We began a few minutes late, as we were all #chattykathying, so we tried to make up for it in volume. We did go over just a minute or two, to make up for the late start, but no one minded as we were snatching.
Mumblechatter was in full effect, with Drop Thrill leading the charge, but we all participated and solved many world issues, such as Brexit, the British elections (Bulldog, did you vote?), what kind of music is Trans-Siberian Orchestra classified (and which songs are good, which are not, and is this the first time for Christmas music at Meathead?) (Oh, and maybe 12 Days of Christmas next week??), and other topics of high importance.
I can’t see what I’m typing, so we’ll call it done. Plus, I discovered the left arrow is some kind of evil undo button, randomly changing things, so be ware of that. #protip
24 showed up with sleeves, hats, and even face masks (Tagalong, Mic Check), but about halfway through many layers were being peeled off – thankfully not quite stripped to the point of Taco Stand’s goal after he climbs Mount Kilimanjaro #HadMeUntilNaked.
Disclaimer given (not a pro, suggestions, modify, don’t sue)
-Limbered up/jogged through parking lots with butt kicks, knees, side, carioca, backward, etc.
-Circled for Mtn Climb, Merkin, Imperial Squat Walkers, and Trans Siberian Chestnut Roasters – HO!!!
-15 minute AMRAP course (front of Target to back over hill):
-Partner Up – 6 speed bumps…partner 1 does 10 Ab/Leg/Throws and 10 Plank/Derkins on bumps 1, 3, 5, then FlapJack on bumps 2, 4, 6. (Plank & Al Gore for the six.)
-Home Stretch – All You Got (in honor of Doc McStuffins) – 10 plank jacks half way, then 10 6-inches plank jacks at the end. (Doc loves to call those things, and I love/hate them)
-Brief Mary to close out
Sorry YHC may have departed AO a minute early – frankly I get anxious anytime Frehley’s is there because he starts grouching about launching on time & ending on time so he can get back home for a pipe and Matlock reruns. Also, sorry also to disappoint with no “Ya” of Bulgarian Ball Busters…but hopefully distant cousin of Tran Siberian Chestnut Roasters “HO!” was okay for today. Just when anyone thought they were tough for showing up in the cold, Taco Stand sauntered in all lathered up, smiling, wearing a weight vest, after running from home. And LongHaul clearly was out after it, skating up the grass hill like Gretzky in the rink. How MorningAfter’s sweatshirt from 1991 hasn’t disintegrated by now is a miracle (as Wingman pointed out, he is so Visco Girl…but really Visco before Visco was a thing – like Neil Young was grunge before Grunge was a thing). Thanks Big Tuna for suggesting we move at the end from the street sweeper – staying put may have ended a great workout very poorly. Kotters to Olaf – haven’t seen it yet but I guess since Frozen II is out that means Olaf has to be back. Welcome back Dolphin, who is down in weight the equivalent of a full Fredo, and was clearly still ready to work when he called 10 burpees at the end for “cool down.”
But how much will other really change if they are not part of a group like this???
Always an honor to lead. Great work all.
It was raining. I cannot see the box’s lock number. I first time felt my eyes were so bad. Glidah and Mayhem showed up to help me. Big 10 arrived early to help me set up. Fuse Box is out of the town, he plans to find some people to help me. It was cool, but that keeps me warm.
The most successful part of my plan is 20 seconds Mosey warm up. It did not break Big10’s record. The worst part is in the end when I sat down on the group. Nobody follows me, including Mayhem. He always said I am his good friend. My heart is hurt. But they are right, it was wet and cool. It is not necessary to get wet in the last 2 minutes. Sorry, my bad.
I am so happy, all Pax looks like understanding my Waxhaw-Texas-
Chinese style English very well. There are many exercises need to explain. I knew Pax was confused. When Highhat did ‘Band Side Pull’ and said “If I keep the center and then pull, I felt different”. You did right!!! When Carb Load did “Stop Talking” and said the dump ball should be light. You are right!!! It is very hard to exercise. The timer “King Walk” with Band is targeted Gluteal muscle. Did you felt it? Loafer did it very professionally. “Whale Tail”, “Imperial Plank”….. Modified it.
Dougboy is a good partner. Turnbuckle did a great job, he did his best. His smile is a charm.
Thank you all support. Two years ago, in the Christmas season, my older brother took his life by himself. If he had F3, then things maybe been changed. He said to me “It is good You have Faith” and “Workout can make me happy. But I cannot do it anymore.”. He was a good judge in his city. I am lucky. We are lucky.
Let’s Mosey! We just did a 20 second Mosey and then circle up. All Pax likes it. This is the most
only successful thing this morning.
10-Imperial Walkers (Dougboy corrected my English. I cannot remember what I said)
Merkins * 10 IC
10-Calf Stretch 10 seconds.
6- Power Squat (Ricky Bobby did it great.)
Merkins over there. Merkins???? Sorry, it should be Mosey. But everybody Mosey over there. Good English understanding.
1. Flap tire;
2. Merkins + whale tail;
3. Shoulder Press + Front Squat
4. Band Slide Pull
5. Stop talking + Jump
6. Imperial Plank + Mountain Climber
Some modified option on the back ( I did not say that).
Timer: King walking.
Sat down Balance exercise.
1. September 5-12, 2020. Mayhem will co-lead a mission trip to Nicaragua to work on the kitchen at elementary school. Friends, family, and strangers are welcome.
2. Every Sunday morning OPEN DOOR BIBLE STUDY. 7:00-8:00 FIVE STONE office second floor.
16 men decided a little rain wasn’t going to discourage them from showing up for a great workout at
Union County’s Waxhaw’s longest-running and most successful AO, Dromedary! Would we be under roof to stay dry? What would the Weinke look like? Would there be Burpees? What about rocks? Plenty of questions but only one good answer. AMRAP!
Quick disclaimer given, bluetooth speaker and standard “Rocky” themed playlist ready to roll, so it was time to mosey around Marvin Ridge. Warm-up exercises around the entire campus after various distances, consisting of (the the best of my memory as I made it up as we ran):
Mosey around the back of the school to the cafeteria and track for the surprise. YHC pre-labeled the (7) AMRAP stations, moved the rocks, and dropped in 2 lanterns along the darkest portions of the track. Little did I know that those lanterns would show up in other ways today for YHC…more to come on that.
Mini-AMRAP of 25 minutes today would consist of the following stations and reps:
Timer went off at 610am, with just enough time to return the rocks and mosey to COT. Quick Mary led by Transporter and Gerber before 615am. Done!
Great job by everyone for pushing themselves and each other today, and we covered about 3 miles as well. It was great to see Deep Dish back out there after a couple months of nursing a knee injury. Also love the consistency, dedication, and hard work of Sprinkles, our “Home Alone” younger brother/son. I don’t know many HS Seniors getting up at 5am to work out with a bunch of
old, crusty guys in the cold rain. We appreciate you, brother, and know God has big plans for your life. Keep up the great work.
So…about those lanterns. YHC makes reference during COT prayer of the Darkness in this World, and that we need to be the Light as Darkness cannot exist in Light. Today was no different and this was part of the prayer. The Bible verse of the Day today on the You Version Bible App was from John 8:12 where it reads “When Jesus spoke again to the people, he said, “I am the light of the world. Whoever follows me will never walk in darkness, but will have the light of life.”
Later this morning, I caught a Joel Osteen sermon on Sirius Radio where he talked about being the light when negative people in your life try to bring you down. He mentioned that Darkness cannot exist in the Light and we need to ignore those people in order to light the path for others. Amen!
I truly believe that the 3rd F always shows up during our 1st and 2nd F activities, even if we don’t recognize it at the time or at all. The daily encouragement (light), fellowship (light), banter (light-hearted) we experience everyday is that Light, both in us and for us! I know it helps me get out of bed 4-5 days/week to workout with my F3 brothers, and helps me navigate the day-to-day keeping God’s will and plan for my life in everything I do. I would encourage others to think about what this means to you, personally, since we are about to celebrate Christmas with our families. It’s not about the presents, but about the Gifts God has given every one of us to impact others. Iron Sharpens Iron!
After taking my kids to sing Christmas carols at a retirement center with my son’s cub scout pack last night and the M away at a bunco Christmas party (or something like that), YHC was just settling in for some good TV down time. Sure there was the Q the next morning, but this is Anvil, I know every rock in that pile. But then Fallout sent a message over slack to our church group that I had the Q, and Point Break accepted ready for his 2nd post. At Centurion on Friday he mentioned he did 2 years of acting school before transferring to state, so Point Break was born. I am also willing to bet that he is the first person to transfer into the computer science program at state from acting school. Regardless, it forced YHC to write the weinke and check the weather.
YHC rolled in a few minutes early. Although the ride over was in the rain, stopped and stayed that way. Disclaimer given and off we went.
Mosey around the side parking lot from launch to pick up Brilleaux then headed over to the turf.
IW x 15
Peter Parker x 15
Parker Peter x 15
Plankjack x 10, low plankjack x 5
Mosey to the hotbox. We had 4 groups of exercises that we would do 4 times through at 4 different stations. Hot box was up first with 4 rounds of Step ups x 10, Split Squat x 10, Dips x 10 and Derkins x 10. After completing the 4th round a short run down the concrete ramp to the fields and back up. Wall sits while waiting on the six.
Mosey to the large front rock pile and grab a lifting rock. 4 rounds of tricep extensions x 10, push press x 10, curls x 10, teabag squats x 10. Short run around all of the islands after the 4th round.
Mosey to the overhang by the front entrance off Rea. Some plank work before getting started. 4 rounds of calf raises x 10, squats x 10, incline merkins x 10, and burpees x 5. After the 4th round run down the sidewalk to Rea and back. Wall sits with air press x 50.
Mosey back to turf. Found the dry ground under the overhang for mary. 4 rounds of LBC x 10, Freddy Mercury x 10, Heels to Heaven x 10 and American Hammer x 10.
Fallout gave an update on his son Kai. They have been in the hospital in Greenville, SC for the past 2 days. Continued prayers for him.
Prayers for Mermaid’s family after the loss of his father in law.
YHC with the take-out prayer
Mixed group out there today, some seasoned vets and Point Break with his 2nd post. The last time I did this style workout, it was in case of rain and we stayed in the hot box with rocks the whole time. With Point Break’s first action at the AO and no rain, we tried to make our way around and see what all it has to offer. The group stayed together with Mr. Magoo and Brilleaux leading the way. The mary set hurt a lot more than I thought it would. I feel like I have been ripped off of my 6 minutes of Mary with the Qs lately, apparently my body needs more core work. Enjoyed the chatter and brotherhood as always.
FAMRAP time again at Centurion – YHC thought of using an oldie but a goodie with a few tweaks for Centurion – thus you have Centurion Circuits.
Not sure if it was the pre-blast or the concern of colder weather, but the numbers were a bit low for typical Centurion. 6 men decided to show and take up YHC on the offer to get better and try some FAMRAP for the weekend.
One FNG brought out by Lorax so marginal disclaimer provided.
Mosey over to the benches for instructions:
Starting at the benches – do 5 jump ups or 5 step ups per leg.
Run to first stairwell – up to the top – 5 merkins
cross top to last stairwell – 5 jump squats
down stairs to bars – 5 inverted pull-ups
run over to back corner under the scoreboard – 5 heels to heaven
Run up back side of field to top corner – 5 burpees and back to benches
Then repeat with 10 reps each, 15, 20, then back down to 15, 10 and finally 5. Total count 7 laps and 100 of each exercise if you completed the circuit.
Great work by everyone today – everyone pushed it. Tough workout that kept you moving the entire time. Welcome Point Break – keep coming out, it will get better.
YHC wants to write more but the new BB application sucks – have to agree with Spackler – this thing is terrible.
Spring is in the air, so we all decided to sneak in a round at the Bushwood Country Club. I got there nice an early to survey the grounds and ensure everyone would have a great round before work and responsibilities caught up to us. I haven’t been to this site other than the wonderful day we launched a few months back. I tried to steal some ideas from previous Q’s, but my computer was having a tough time searching previous BackBlasts. Damn Internet.
DiCCS were shared. I outlined that the pace was going to be quick and miserable.
Let’s Mosey! 2 fast laps around the parking lot. Circle Up.
Let’s Mosey! 2 more fast laps around the parking. Circle up at the starting point.
Another fast lap around the parking lot.
Legs we so fried, we needed to slow mosey over to the playground to get a good lifting rock. Yes, we left the parking lot Mad Dog.
Slow mosey into the playground to some picnic tables. Biceps are smoked, let’s get those triceps some love.
Drag your arms back to COT to get finished.
Amazing work by everyone. I got the attire of this sight correct but failed miserably to get the counts right. There is a 9 or 18 count expectation, but once I messed it up, I committed to adding the 2 additional playoff holes each round. Lots of fun mumble chatter around this.
I personally love the Webs. They may seem like a lazy way out at times, but it keeps everyone together and working hard. Proximity really helps with the mumble chatter. I couldn’t stop laughing multiple times today. Doing these webs doesn’t give you much of a chance to blend in and hide with the other PAX.
The guys really helped me finish those last few sets on the picnic tables. I’m always blown away by the strength shown by this group. Big thanks to the Site Q’s for having me out. I had a great time and look forward to visiting this site more often in the future. Too bad it took a Giants loss to make this happen.
Last night it looked like the rain may hold off. Well, this morning I got up and saw wet pavement outside and thought it must have rained earlier but when I stepped outside the reality hit me, literally.
5 PAX gathered under the cover of the middle school awning until it was time and off we went…
Let’s start a little different today, what are the 5 core principles of F3?!
Some blank stares initially, I don’t think anyone expected a pop quiz.
Then Madison started to throw some out and others joined in, here they are again:
SSH x 20ish in cadence
Imperial Walkers x 20 IC
Enough of that let’s mosey
Look no buses! I audibled before the plan started.
Line up at the first line of the bus parking spots, they are all numbered from 1-21 what we will do is run the even lines and do the number of merkins. Run to 2, 2 merkin, run to 4, 4 merkins etc. up to 20/20 merkins.
Somewhere around 14 or so I hear some #mumblechatter about starting over to catch up and had no idea what that was about until I turn around and see #LIFO Christmas! Yes he should do extra and embrace the suck that we have been in the midst of.
Once done we were off again until we got to the elementary school (with some backward running thrown in along the way) for some peoples chair and air presses, 25 then 75 then we were off again to the playground/track area behind the other elementary school this was the main event.
5 pull ups
run a lap
repeato until time is called which was about 20 minutes.
regroup and mosey back with some buttkickers, karaoke and high knees thrown in, back to the wall at the 1st elementary school with peoples chair/air presses this time 50 and 100
mosey back to the middle school again with some backward running for the next bit of fun.
20 Carolina Dry Docks
Lunge walk the “Gauntlet”
20 Flutter kicks
bear crawl the Gauntlet
repeato x 2
On the wall again peoples chair hands out in front of you and left leg off the ground, then right leg off the ground, (directions were given to make sure you put your left back down first.) then mosey back to the start for
Flutter x 20
Pretzel crunch 10 in cadence left, then 10 in cadence right
Backscratcher x 20ish
Moleskin… What was the weather like? According to Madison, moist. Agreed.
Apparently I forgot to post this so here it goes minus any further #Mumblechatter
4:1 odds that Ignition doesn’t post a backblast? Hopefully you didn’t put any real money on that OR the Chiefs game yesterday.
A while back a few of us completed a very similar workout for Ignition. When YHC was explaining the 13’s from the intersection of Great Rd. and Trading Path Ln. to the bottom of the cul-de-sac at the end of Great Rd Rubbermaid exclaimed “You know that’s a pretty good ways to the end” (or something like that) to which YHC replied “This is Ignition”. And for the record, it’s only about .2 miles to the end. Either way, it ended up being a real burner and one that according to Strava (who knows all my secrets) was one of the toughest relative efforts of the past few months. Not to say you can’t get your heartrate up without a lot of cardio that is “not running” but, well, yea.
9 men made the decision to start their day at Ignition this morning.
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Mosey down the entrance road of Cuthbertson Middle to the traffic island on Cuthbertson Rd.
Mosey to the Lawson entrance at Five Forks Rd. past Easy Button’s house
Mosey to the intersection of Trading Path Ln. and Great Rd. for some 13s
Mosey back down Five Forks Rd. with 10 Merkins at every other light pole to Cuthbertson Rd.
Fast mosey back to COT
I hate this workout but I also think it’s a great one. Workouts where you basically never stop moving are always the one’s that stick with me.
Coming back up from the cul-de-sac starts as a slight incline and then finishes with a sharp incline. The hill really adds up after 11+ trips to the top, especially with the decreasing amount of time spent on the Big Boi situps.
Props to Deadwood for trying to make it out there today. Sorry this injury is keeping you down and I hope it can get better sooner than later.
Everyone had a strong showing today. Everyone finished all the rounds with some PAX doing 1 or two extra.
I’m not sure if by posting this backblast the Ignition PAX will get counted twice in whatever secret analytic program is running. That being said, they usually run twice as much anyways so I don’t see the issue in them being counted twice.
Thank you for the opportunity to lead today.