Anything Less Than The Best Is A Felony



Anything Less Than The Best Is A Felony

Any-Q less than the best is a felony. 

Love it or modify it

You better gain way

You better hit bull’s eye

The results don’t play

If there was a site

Yo, I’ll Q it

Check out the Thang while the Pax revolve it

Episode 3 of F3 Waxhaw’s monthly rotating site Gladiator kicked off today.  The weather looked dicey earlier in the week but a quick call to Brad Panovich ensured 60 degrees and no rain – you’re welcome.

15 men decided to post today.  Some to try and push their limits, some to complete an octuple (or some boondoggled name), some to try something different.  Either way, everyone showed up to work.

DiCCS were given (Disclaimer, Cell phone, CPR, Safety)

Mosey out of the parking lot past the death chain up the bus road to the side of the high school.

Warm-up:

  • Side Straddle Hop x 20 IC
  • Merkins x 10 IC
  • Imperial Walkers x 20 IC this is when Damascas started losing his mind thinking we weren’t going to stretch our calves…
  • Calf Stretch

The Thang:

Mosey back down to the corner of the high school lot where 17 cinderblocks were waiting (good thing we had extra)

  • Start with 5 cinderblock Grown Ass Man Makers (cinderblock burpees with a cinderblock lift) with a broad jump over your block. (Apparently, we have been inaccurately calling this exercise a “Man Maker” so to avoid internal dissent I will call what we did today a Grown Up F3 – Man Maker or Fake – Man Maker or Faux Man Maker to now be call the Grown Ass Man Maker)
  • Run to the other side of the lot (yes over the median that saw both Wolverine and Deadwood go down today) and back
  • Grab your block and run to the next island
  • 5 more cinderblock Grown Ass Man Makers with a broad jump and run to the other side of the lot
  • Grab your block and to the next island for 5 more Grown Ass Man Makers
  • Rinse and Repeat until all five islands and the start and finish have been visited
  • 35 Grown Ass Man Makers with some Pax getting in 5-15 extra coming back for the six

 

  • Time to head back the other direction
  • Start with 10 cinderblock swings
  • Run to the complete other side of the lot (yes over the median) and back
  • Grab your block and run to the next island
  • 10 more cinderblock swings and run to the other side of the lot
  • Grab your block and to the next island for 10 more cinderblock swings
  • Rinse and Repeat until all five islands and the start and finish have been visited
  • 70 cinderblock swings with some Pax getting in 10-30 extra coming back for the six

 

  • Time to head back the other direction
  • Start with 15 cinderblock shoulder presses
  • Run to the other side of the lot (yes over the median) and back
  • Grab your block and run to the next island
  • 15 more cinderblock shoulder presses and run to the other side of the lot
  • Grab your block and to the next island for 15 cinderblock shoulder presses
  • Rinse and Repeat until all five islands and the start and finish have been visited
  • It was at this point Deadwood threw down his custom “DW” cinderblock and it shattered talk about the ultimate modification
  • 105 cinderblock shoulder presses with some Pax getting in 15-45 extra coming back for the six

 

  • Time to head back the other direction
  • Start with 20 cinderblock curls
  • Run to the other side of the lot (yes over the median) and back
  • Grab your block and run to the second island
  • 20 more cinderblock curls and run to the other side of the lot
  • Grab your block and to the second island for 20 cinderblock curls
  • Rinse and Repeat until all 4 stations have been visited
  • 80 cinderblock curls with some PAX getting in 20-40 extra coming back for the six

 

Short mosey to the small lot behind the high school where 8 kettlebells and 6 weighted plates (4-45lb and 2-35lb) were waiting

  • Break into 4 groups
  • Partner 1 grabs a kettlebell and stays put and starts goblet squats
  • Patner 2 grabs a kettlebell and heads to the other end of the parking lot for goblet squats
  • Partner 3 is the timer with the weight plate and hair burners
  • Partner 3 does a hairburner halfway across the lot to the walkway and then runs the rest of the way to Partner 2 to take over doing goblet squats while Partner 2 runs halfway back to the pate and then does a hairburner back to Partner 1 who’s turn it is to then complete the hairburners
  • Keep flip flopping until everyone has a chance to go down and back three times with the hairburners and sprints

At this point it’s 7:29am so quick mosey back to the start.

Done!

MOLESKIN:

As I was loading 17 cinderblocks from Chiseled in my car last night my 2.0 Speed Bump asks if I really needed all the blocks because every time I fill my car up with blocks we never come close to needing all of them.  I then had to explain it’s better to over prepare then to be unprepared.  Good thing because 15 Pax showed up and after Deadwood couldn’t keep his s*#! together and busted one up we only had one extra.

The hairburner kettlebell exercise got me!  It was my first time trying that and it was a little bit of a mess at first but I have reworked it for another time so it will run smoother.  Either way it’s still a great workout to push a 45lb plate 30 yards uphill and then sprint another 30 yards uphill.  My legs feel dead and next time will be even better!

I thought I heard some grumblings about form during various cinderblock exercises but not sure.

I feel like I haven’t really seen Wolverine at too many workouts over the past month and then he comes out the past week and just starts smoking people.  Were you in Mexico completing a round of HGH or something?  If so, share the weath.

The thought was adding a cinderblock overhead press with a jump over a cinderblock would slow Goodfella down, that’s a fat NOPE.

Note to fellow Pax before any Q.  If Damascus posts please include a calf stretch but make sure to let him know beforehand. If it’s not called after the first warm up exercise he will completely lose his mind.

3.85 miles were logged today which is my lowest mileage hour workout I’ve ever led.  Every workout I’ve led always seems to average at least 1 mile per 15 minutes.  Hopefully that meant we were doing more heavy lifting, heavy squatting, and heavy pushing.

Regarding the backblast title, I heard that song on XM the other day and that line stuck in my head and I agree.  It is a “felony” (or at least a d$#m shame) to give anything less than your best at what we do (faith, family, work) and in this context at any workout.  I personally don’t wake up at 4:30am most mornings to give 50%.  That would be a waste of my time that God is giving me on this Earth, a waste of the sleep I’m sacrificing, and a waste of my time in general.  The same things goes for Qing.  We live in an area with great involvement and great Q’s from dozens of Pax.  I think the Waxhaw standard is the well-planned Q who puts it all out there and that line reminded me of that.  It also reminds me of the dozens of Pax who continually show up and push themselves and others.  Let’s keep deciding to push through those physical and mental barriers in 2020 as we continually work on becoming better versions of ourselves.  It’s a never-ending process.

Hopefully today was a good push and something a little different for everyone.  Stay tuned for next month’s edition about a week out.

Thank you for the opportunity to lead today.

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