Monthly Archive December 2019

Is this thing on?

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.

The Thang

COP

  • 10 swings
  • 10 merkings
  • 15 swings
  • 15 low slow squats (which weren’t slow enough for Hoover to get his extended frame folded up, so we slowed down further  #lowslowersquats)
  • 25 swings
  • bunch of arm circles – forward, backward, big, small – everyone looked happy
  • 10 swings
  • 6 halos – 3, left, 3 right – that’s 6, so do 4 more = 10
  • 15 swings
  • 3 prying squats – first #refusnik of the day (thanks, Drop Thrill  #kotters)
  • 25 swings  (that makes 100, for you counting at home)

Partner Fibonacci

  • Round 1
    • A – double front squats – 3, 5, 8, 5, 3
    • B – explosive merkins – 6, 10, 16, 10, 6  (#doublefibonacci)
  • Round 2
    • A – double presses – 3, 5, 8, 5, 3
    • B – bodyweight squats – 6, 10, 16, 10, 6
  • Round 3
    • A – double swings – 6, 10, 16, 10, 6
    • B – explosive merkins – 6, 10, 16, 10, 6

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)

Done.

COT

Chilly Moleskinne

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

Train Wreck my Weinke

F3 Waxhaw has a special AO in the down town area that I love. The Floater. We have certain rules at The Floater and one of them is Burpee Trian. Simple rule, really. Train comes through Waxhaw, the PAX stops what they’re doing and does Burpees until it passes. It doesn’t alway happen but it happens enough that the Q for The Floater should always be prepared to adjust their Weinke in the case that it does. Thankfully the Weinke was short today and easy to modify for the dreaded Burpee Train.

Warm-Up

Mosey to Lutheran Church and 9 X IW IC, Plank up do 10 X Merkins CC, Calf Stretch R/L, Upward/Downward Dog

The Tang

Mosey to Baptist Church around the block and on the way do “a couple” burpees at the street light in the middle then do 10 T-Merkins, Return to Lutheran Church stopping for “a couple” Burpees (for those of you that don’t know, a couple means 2) and do 10 BBSU’s. Rinse and repat 2 more times for 3 sets. Way to finish Fuse Box!

Mosey to parking lot behind house across the street from Fox’s Pizza and do 11’s – Squat X 1 then BC to other side of lot and do MT X 10 then CB back. R/R until get to 10 S & 1 MT. Somewhere right in the middle of all this we were blessed with a Burpee Train. When we resumed the 11’s, I audibled to Lunges  and Dry Docks then after about two rounds, realizing my error in judgement, I re-audibled back to squats. We got to 9S & 2DD’s before YHC called it due to time and we moseyed back to COT.

I think it was a welcome respite to have the Burpee Train come right in the middle as the Shoulders were getting wrecked and YHC was ready for a little break but it was a sort of “pick your poison” moment when Zinfandel called out there were 11 minutes left. I pondered for a brief moment whether I would rather do burpees for the remainder of the time or continue the 11’s.

Every body worked hard today and I was glad for the ones who braved the below freezing temps this morning to come out into the gloom with me. Hopefully you got some good shoulder work along with a little bit of cardio mixed in.

 Anouncements:

Deisel 5:30 on Friday for gear workout and 0.0 runningCommitment 6:30 at Nesbit Park

Clean up after your workout of choosing starts at 7:45 on 12/14. 2.0’s and M’s encouraged. I will call it if the rain is coming down in buckets. Keep an eye out on Group Me for announcement at ~7:30. Coffeeteria is at Crossroads in down town Waxhaw.

Beer Exchange at Zinfandel’s house on Saturday 12/14.

Trans-Siberian Chestnut Roasters – HO!!

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)

The Thang:

-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):

  • 10 chin ups under cart rack, 10 jump squats
  • 10 Diamond Merkins, 10 Real Sit ups
  • 10 Donkey Kicks
  • (up over hill) 10 Wide Arm Merkins, 10 Superman

-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

Moleskin:

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.”

Announcement:

  • Taco Stand will do Mount Kilimanjaro climb for charity, more to come including event next Thursday at Middle James Brew for info. He will remain clothed.
  • Watch for Convergence over holidays, including Hawks Nest/Bagpipe “home & home” on 12/24 and 12/31.
  • Hope had great reminder that this is important time of year to EH new guys or get Kotters back – lots of parties & resolutions to change.

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.

Sometimes we doubted; sometimes we were confused, but we helped each other and keep going forward. Because of Faith.

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.

Warm up

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-SSH

10-Imperial Walkers  (Dougboy corrected my English. I cannot remember what I said)

  5-Potato Picker

Merkins * 10  IC

10-Calf Stretch 10 seconds.

6- Power Squat  (Ricky Bobby did it great.)

The thang:

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.

Circle up: Sat down Balance exercise.

COT

Announcement:

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.

Be The Light!

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):

  • SSH x 20
  • IW x 20
  • Plank Jacks x 20
  • Mountain Climbers x 20
  • Merkins x 20
  • Grab a wall for Air Presses x 10, left leg out x 10, right leg out x 10

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.

The THANG:

Mini-AMRAP of 25 minutes today would consist of the following stations and reps:

  1. (20) Dips
  2. (20) Donkey Kicks
  3. (20) Merkins
  4. (20) Bicep Curls (only heavy rocks today!)
  5. (20) Big Boy Sit-ups LBC’s
  6. (20) Gas Pumps
  7. (5) Burpees/round

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!

MOLESKIN:

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!

Keeping Me In Check

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.

COP

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

The Thang:

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.

COT/Announcements

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

Moleskin:

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 – Centurion Circuits – or something like that.

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.

NMM

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.

Champagne out.





Couple Playoff Holes Needed

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.

WARM UP

Let’s Mosey! 2 fast laps around the parking lot. Circle Up.

  • 20 – SSH
  • 20 – Imperial Walkers
  • 20 – Moroccan Night Club

THE THANG

Let’s Mosey! 2 more fast laps around the parking. Circle up at the starting point.

  • Jack Web to get us started.

Another fast lap around the parking lot.

  • Time for another dreaded web, this time Carolina Dry Docks and Squats.

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.

  • Another web to rest those legs. Let’s do Mike Tyson and Curls with our lifting rock. Why go sleeveless if you’re not going to pump those guns.

Slow mosey into the playground to some picnic tables. Biceps are smoked, let’s get those triceps some love.

  • Time left for another web? Sure, why not. Picnic table Derkins and Dips. These are pretty much impossible. One Star, Bottlecap and Dana pretty much threw me on their shoulders to make it to the finish line.

Drag your arms back to COT to get finished.

Moleskin

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.

ANNOUNCEMENTS

  • December 14th will have 3 sites running. Commitment, Homecoming and Gladiator. Once finished, we will all converge downtown Waxhaw for the Waxhaw Adopt a Street Clean Up. This is M and 2.0 friendly, so bring help and join us at Coffeeteria at Crossroads Coffee House. Bring blowers, rakes and maybe hoes? (Carbload) Gladiator is going to be at Rea Farms
  • December 14th will also be Zin’s 5th annual Jingle Jangle Beer Exchange. 8pm in the Driveway.

The Word Moist

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…

#HairbandHalfMile
Disclaimer given
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:

  • Are free of charge.
  • Are open to all men.
  • Are held outdoors, rain or shine, heat or cold.
  • Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary.
  • End with a Circle of Trust.
    No, “Leave no man behind” is not one of them, it is the Credo.


COT
SSH x 20ish in cadence
Imperial Walkers x 20 IC
Enough of that let’s mosey

The THANG
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.

Cindy/modified Murph
5 pull ups
10 merkins
15 squats
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.

40 stepups
20 Carolina Dry Docks
Lunge walk the “Gauntlet”
repeato

Next set
10 derkins
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

6MOM
Flutter x 20
Pretzel crunch 10 in cadence left, then 10 in cadence right
Backscratcher x 20ish
protractor

DONE!

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

This is Ignition / Take your odds and shove em Deflated

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.

Warm-up:

  • Side Straddle Hop x 15 IC
  • Merkins x 10 IC
  • Imperial Walkers x 20 IC
  • Calf Stretch x 15 seconds, flapjack

The Thang:

Mosey to the Lawson entrance at Five Forks Rd. past Easy Button’s house

  • Run to Great Rd.
  • Alternate 10 squats and 10 Monkey Humpers at every light pole

Mosey to the intersection of Trading Path Ln. and Great Rd. for some 13s

  • 1 Burpee with a broad jump
  • Run to down the hill .2 miles to the cul-de-sac at the end of Great Rd.
  • 12 Big Boi situps
  • Back up to the intersection for 2 Burpees with broad jumps
  • And so on until pax complete 12 Burpees with broad jumps at the intersection and are down to 1 Big Boi situp at the bottom of the cul-de-sac. 

Mosey back down Five Forks Rd. with 10 Merkins at every other light pole to Cuthbertson Rd.

Fast mosey back to COT

Done!

MOLESKIN:

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. 

ANNOUNCEMENTS:

  • Gladiator this Saturday at Rea Farms on the green space from 6:30am to 7:30am.  This is a black diamond high intensity iron pax challenge type workout.  Meet and park in front of the Improper Pig restaurant. 
  • 12/14/19 – THIS Saturday is F3 Waxhaw’s Adopt-a-Downtown Waxhaw Clean Up.  8-10am and park at the church where we meet for Floater (Waxhaw United Methodist Church).  Bring rakes, dustpans, backpack blowers, and people like your 2.0s, neighbors, etc.