(Thank you Posse for the BB title). I woke up this morning with a headache likely caused by me silently yelling at the TV last night at 10:30 while the rest of the family slept. My Wolfpack decided to lay another egg against the Cheats Tarholes baby blues. To make matters worse, after setting out eqiupment (thanks again to Posse for the help) I arrive to the shovel flag to find Mayham proudly sporting those awful baby blues. Touche Mayham. If you win, you got bragging rights. So with all that said, I had some built up frustrations that unfortunately got taken out of the pax. Here’s how it went.
WARM UP
Mosey to front entrance.
Hamstring stretch waiting on the 6.
Toy Soldiers 1o each leg.
20 Dry Docks per light pole heading to mount Chiseled. I’m assuming we did around 100.
THE THANG
Partner up. 10 stations
In between each round I called out a different thing to do before rotating. They were:
We got 1.5 rounds before time got the better of us. Put equipment in my car. If no equipment in your hand, run a lap. Heisman was holding one of the long bars so I graciously took it from him so he could run a lap. Catfish called me out that it was just so I didn’t have to run a lap. Yup.
All equipment up, meet the pax that started running laps and head back to the shovel flag. The 6 arrived just as the clock hit 6:15.
MOLESKIN
Thanks to everyone coming out. 20 pax are strong numbers for Chiseled. (I guess it was the weather). I loved the mix we had today. Some new guys. Some respects. Stronger guys. Some Gazelles. A great group.
Thanks again for Posse for arriving early to help with equipment.
FNG – Sledge-o-matic. His name is Jim Galliger and I led with an opening Melon Smasher but Glidah came in with the perfect name at the end. Another strong consideration was Sweet Caroline as he dabbles as a singer/song writer. Great push today for your opening workout.
Thanks to Mayhem who partnered up with Sledge-O-Matic and helped decipher our exicon for him.
Strong push out of the regulars today.
I think we all learned it may be best to not allow me to Q after a Wolfpack rivalry loss. Sorry boys. We can beat Duke by 22, but then get swept by the worse Carolina team since the Dohrtey (there is an H in there somewhere) years. Thanks to my Wolfpack bud Chicken Little who gave me his feathery shoulder to cry on listened to me lament about how bad we are and thanking God that we at least have a good baseball team to watch.
It was great having all three site Q’s out today. Its been tough with my travel here at the beginning of the year and I appreciate Rudy and Glidah stepping up to fill in while I’m gone.
Good push by Flow. Glad to see he is becoming a regular. With our resident youngin’s (Halfback and Stub Hub) taking time off to raise youngin’s of their own (I assume), I’ve been in the predicament of being the youngest guy out there. I’ve got Flow by a year so keep coming out so you can catch all the Millennial jokes instead of me.
Legalized pushed hard with me today. We locked eyes a couple times while attempting to catch our breath. I knew then I had a good workout going. Sometimes whats in your head (or on paper) doesn’t always translate well to the actual workout. Today was as rough as I had hoped it would be when planning it.
Brutus work trip prevented him from leading today, but have no fear pax….you can experience a Brutus beat down in April.
ANNOUNCEMENTS
Father/Daughter Dance. March 6. Ballentyne Hotel Www.Markthismoment.com to register.
Pray for Blades of Glory as he takes 33 HS kids on a mission trip to Guatemala
Keep praying that Posse’s time our of work will be brief and that he will land a dream job soon.
Christ Closet folding parting this Thursday at Akbar’s church
Mayhem (dang I’ve mentioned him a lot) is leading a mission trip to Nicaragua in September. Akbar is a HC. He is looking to get additional F3 guys to join.
Beautiful 54-degree weather this morning. Perfect day to play the front nine, even if it there was a little misting rain.
9 PAX showed up at the tee box to play the front nine
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Mosey around the front of the elementary school parking lot
Mosey down the paved path down Marvin School Rd. to the entrance of Marvin Creek
Mosey down Running Horse to the traffic circle at Autumn Blossom for “4 corners”
Mosey back to the Running Horse and Groves Edge Intersction
Run to the end of Red Twig Ct.
Quick mosey back to the start via the road due to possible Bushwood river on path to
Done!
MOLESKIN:
Although a little misty the weather was perfect this morning. Not too hot or cold.
Today gave me time to think of Faye and to pray for her family as they endure this horrible event.
Welcome back Ass Crack Krusty! You definitely picked a higher mileage morning to make your return but great work out there this morning and hopefully this was what you needed and will be back for more.
Thank you for the opportunity to lead today.
ANNOUNCEMENTS:
<actual text message chain>
“Whatsup dude. You interested in Q-ing Sparta on Feb 20th?” – Christmas
“That would mean I need to run 4 miles.” – Tolkien
“4.5 … I got you down.” – Christmas
“#voluntold. I have a month to get in shape.” – Tolkien
_____________
Well, YHC never did get in shape, but was honored to cover miles 50-54.06 of 2020 with my F3 brothers. We also did 4.06 miles on the Strava, not 4.5 miles so it was a #fail. Route was inspired by the first snowmageddon, and a set of hills across from Crestdale Middle. CMS was so awesome to let the kids out of school early, but closed down access from Sam Newell Road and had parents park in the neighboring apartments to go get our kids. Genius idea, if everyone knew that, and noone did. So the point was to make a workout just as much of a trainwreck as dysfunctional as CMS decisions. Mission accomplished. We ran around back streets, forwards, sideways, and backwards, did a bunch of merkin variations, lots of WW2 situps, burpees, and even a set of Dragon Flags. Awesome to see Cage outperform most of us as a double respect. Gypsy didn’t break both ankles again. He’s undefeated W16-0L against humans in fights but 0-2 against potholes. Christmas bit for the Strava crown which I didn’t create. Benny had flashbacks the entire workout of his leg getting absolutely slammed by a car, while Madison ditched him and ran the other way… again. Sorry for crossing so many major streets brother. Retread and Jazz hands caught YHC by the end of the workout. Solid work by all, and enjoyed being out with you all, even though it’s been few and far between lately. #Mammon
Announcements:
Won’t you sign up for 1, just 1 SPEED FOR NEED race this year? You won’t regret it… check www.speedforneed.org for the calendar, and let someone know. On slack there is a #speedforneed channel. Thank you in advance
~JRR Tolkien
DICCS/Disclaimer
do not sue me, the school, or F3 and modify as needed, anyone CPR certified and who has a cell phone
The Warm Up
Mosey around parking lot and down in front of school near flag pole for some warm ups
15- low slow squats, 10- slow merkins, calve stretch, plank and elbow plank
The Thang
Since the forecast was a wet one today and chickens are not like ducks— the goal today was to keep the PAX moving and off the ground, wet feathers suck…so we started at the flag pole and played 3 corners- corner 1 is stop sign by bus lot, corner 2 is stop sign near road and corner 3 is the sidewalk near the road that leads up to the flag pole. The PAX will start at the long road near the school where the flagpole is and hit each corner in order doing a exercise then running back to the starting point. But each time they pass a corner they have to complete that exercise again before heading to the next corner.
round 1 – corner 1- 10 jump squats, corner 2- 20 speed skaters, corner 3 – 20 bobby hurleys
round 2- corner 1- 10 wide merkins, corner 2-10 diamond merkins, corner 3- 20 SLOW merkins
Now it is time for a little partner work on the long road in front of the school. Partners stand back to back on the long road each facing one of the stop signs at the other end of the road– 10 walking lunges and 20 bear crawls away from each other -rinse and repeat 3 times. Once complete sprint back to your partner form 10 hand slap merkins. Now, it is time for the good ole Indian run everyone loves so much – in groups of three Indian Run down road in front of school and through the whole parking lot—guy in the back needs to do 5 bomb jacks before sprinting to the front. Did someone say wall work??? I believe so , so we finished our Indian Run on the wall near the track for some good ole fashion wall work.
10 – Mike Tysons single count- 15 air presses in cadence
10 – Diamond merkins single count- 15 air jabs in cadence
10- Mike Tysons single count- 15 air presses in cadence
10- Diamond merkins single count- 15 air press in cadence
one lap around track- backwards on the front stretch and at the turn lunge walk halfway then run regular on back stretch before lunge walking halfway through the turn.. BACK TO THE WALL
15 – Mike Tysons single count- 15 air presses in cadence
10 – Mike Tysons single count- 15 air jabs in cadence
10- Mike Tysons single count- 15 air presses in cadence
5- Mike Tysons single count- 15 air jabs in cadence
one lap around track- backwards on the front stretch and at the turn bear crawl halfway then run regular on back stretch before bear crawling halfway through the turn .. BACK TO THE WALL
10- Diamond merkins single count- 15 air presses in cadence
10- Wide Merkins single count- 15 air jabs in cadence
10- Mike Tysons single count – 15 air presses in cadence
Moleskin
I appreciate Smithers and Doughboy allowing me the opportunity to lead this group of men within our community and I always feel honored when I Q, even though I almost forgot about it and hell I could not remember who asked me to Q– DAMN CHICKEN BRAIN as Zinfandel so eloquently put it this morning— chickens have feelings too.. lol. The PAX was very chattery today it might have been the light sprinkles or the lighter mood since the dark clouds over the playhouse have seemed to have passed over the last few days, but either way there was some good banter and conversations mixed in with a good workout.
Announcements
Please keep Posse in your mind and your ears open while he is going through a job search – connect with him on Linkedin
Only one Q in March- reach out to the site Qs
Rooster is on Saturday- Reach out to Smithers, Foundation, Dasher or Gerber they have teams.
Week 8 of 11 in our program. Wild Turkey was on the sidewalk jumping rope when I got there. The last couple weeks, I’d park in a spot and carry my KBs to the sidewalk where we get our work in. Today was different. I introduced Ziz(28kg/62lbs), Leviathan(32kg/70lbs), and Behemoth(40kg/88lbs) to the family.
By the time 530 hit, Retread, Ickey Shuffle, Gilbert, and C3PO joined us.
A quick warm up: Windmill X 10, Arm Circle X 10, Reverse Arm Circle X10
Main Event
Waiter Carries: 5X 90 seconds
Double Cleans: 5X5
Double Squats: 5X5
2 Handed Swings 10 rounds of 10 reps + 60 sec of rest. The weinke called for a 40-44 kg KB for this one.
A few minutes left for 1 min of elbow plank, 1 min of hollow hold, and 1 minute of glute bridge.
COT
Moleskine:
YHC made a trip to the Kettlebell Store this weekend for a couple of reasons 1. Voodoo tells me I need to lift heavier bells pretty much every time I see him. 2. I’ve been relying on other pax with larger KB collections whenever the weinke calls for doubles or heavy weight 3. Heavy weights are really cool.
Like most Clean/Squat days, I’ve been encouraging pax that find the weinke too easy to go up in a couple KGs in weight. Same went for the first time 2H Swings appeared on the weinke, you should be going heavier than you did for the 30 minutes of 1 handed swings from a few weeks ago. This instruction saw all the pax step a little out of their comfort zone and swing HEAVY.
For those of you that don’t understand the references; Ziz is the King of the Birds according to Psalms 50:11. Leviathan is a ginormous sea serpent alluded to in Psalms, Job, Isaiah, and Amos. Behemoth is the primordial beast of the Earth, referenced in Job and Psalms.
See you at Meathead on Wednesday.
20’ish Pax showed up at CMS this morning to start the week off right/wrong?. Weekends can be tough to stay “on the wagon” of working out, eating right, and staying engaged with the Pax. Last Saturday was a great example of a trifecta of 1st F (3 separate workouts), 2nd F (Board meeting at 530am, coffeterias), and 3rd F (Christ’s Closet service event). There are many ways to stay involved, but showing up at 530am to workout with your brothers is the foundation of it all. So…let’s go to work and incorporate the 3 core areas that make up a solid F3 Bootcamp:
SPEED. STRENGTH. CORE.
Warm up by heading towards the front of the Middle School, en route to the HS Stair. We did:
The THANG:
Partner up at the top of the stairs for some Partner CORE work with SPEED, each partner completing (2) rounds of each of the following:
DONE!
Mosey towards the football field circle where we paused for a Merkin Ladder. Option given to Pax to either start at 1 up to 10, or start at 10 down to 1. Choice was 10 down to 1, so that’s what we did.
DONE!
Mosey over to the football lot where some pre-planted Coupons/Cinder Blocks were revealed. Once again, partner up, grab a Cinder, time for STRENGTH work with a little SPEED.
DONE!
Each team grab a Cinder and head back towards COT. Quick stop for a simple 1-minute plank & hold CORE & STRENGTH exercise. Didn’t realize this would see so many Pax on their knees, but clearly we need to do more STRENGTH work! 5-minute warning given on YHC’s “stupid”, old-fashioned Timex Ironman watch.
Mosey with the Cinders, alternating between partners until reaching COT. Not sure how others felt, but running with a ~35 lb. Cinder Block over about .50 miles is not joke. It may have felt heavy after a while, but carrying the “weight” or extra burdens in life sometimes feels that way. More to come on this later in the BB, as we look to help alleviate some of the burden of one of our brothers right now…
DONE!
MOLESKIN:
It’s always a privilege to lead this group early on a Monday. Flash was the first F3 Workout YHC attended back on 10/31/2016 with Ice9 on Q, and this campus is our flagship AO. It’s easy to plan and visualize a Q at CMS/CHS as often as we post there, and knowing how/where to keep the Pax safe becomes easier and easier as the Q.
The goal in leading today’s workout was to take into consideration the various levels of fitness, speed, strength among the Pax and create a Weinke that worked for all (and didn’t leave anyone behind). Thanks to our Site Q in attendance, Chicken Little, for keeping an eye on the Pax and the Six, and allowing YHC to focus on leading.
SPECIAL NOTE:
We never realize the impact and support of F3 until we are faced with major “life events”. Loss of a family member/friend, birth of a child, 2.0 teenager “mistakes”, loss of a job, etc. We are all human and will face difficult challenges in our lives. As the leaders God created us to be in our families, we will come under major attack from the Enemy who seeks to plant “FUD” (Fear, Uncertainty, Doubt) in our heads. If he is able to do that, he has a slick way of taking us and our families out. We need to remember this as we go into battle every day, and make sure we are putting on the FULL Armor of God to defend against his schemes. (Ephesians 6:11)
Our brother, Posse, shared today that he was laid off from his job last week. This is the extra burden and weight mentioned above. No one has been more intentional about helping other Pax through similar situations, and he has truly made his Misery his Ministry among the Pax. It is now time to help our brother out and keep our eyes and ears open for opportunities for Posse. If everyone throws him just 1 lead/contact/connection, then this will build momentum in his job search.
We know that God will take him through this, but let’s rally around him as we did today in our Ball of Man during COT. Posse…When I was laid off in 2012 after 10 years with Johnson & Johnson, one of my buddies sent me this Bible verse that has become my family’s verse:
“And we know that in all things, God works for the good of those who love him, who are called according to His purpose” – Romans 8:28
Announcements:
YHC took us out in prayer. Thanks for allowing me to lead you today, fellas!
12 of Waxhaw’s finest (yes, Moneyball, we include Mineral Springs as part of Waxhaw . . . but not Monroe DW) adhered to the call for headlamps and reflective gear as we were going old school. When Hollywood and Halfback started this workout, they created a strict set of rules to follow so YHC wanted to ensure this long list was followed to a T.
ORIGINAL RULZ:
RULE FOLLOWER:
MOST VALUABLE PAX:
ANNOUNCEMENTS:
Goodfella took us out with a Ball of Man around Posse . . . #IronSharpensIron
Not sure what happened, but I fought off all my alarms today until I looked over at the clock and completely panicked. Little after 5 to do my routine and then the drive to the 15 min to The Matrix, which is why I have not been to this AO in years. I have been wanting to come to this site for quite sometime, so why not Q it. Thankfully, the drive did not take as long as I thought, I arrived at 05:25 with plenty Of time to spare. Not sure of the arriving order, but I stepped out and OT and Cage joined me and at 0530 we kicked it off.
Warm UP
Took a lap (memory lap) around the school. More lit then I remembered and most of the holes had standing water in them. However, the field behind the school is as dicey as I remember. End up by the small track
In cadence: SSH, Arm Circles, IW and a few hamstring stretches
Main Event
Deconstruct the burpee
At each corner do the following (below) once back, take one more full lap and then 6 count burpees x10
Ab work then Mosey to the jungle gym
3 rounds of the following:
Mosey to the Rock Pile/ grab lifting rock
Instructions: Lift then drop the rock/ run to the 20 and back / lift-run to the 40 / lift-run to 60 / lift- run to the 80 / lift run to the port-O-potty (well over 100 yards)
Here is what we lifted: 15-20 depending on the size of your rock
Bi / Tri / Over-head press / Squat
Ab work – Mosey to the school
Wall sit / Donkey kicks x2
Mosey to Parking lot…..DONE
Take out- O’ Tannenbaum- thank you!
Announcements-
9 men loaded up the family truckster and gathered in a middle school parking lot this morning. My disclaimer included a warning that my pregame routine was not all that I hoped, so we’d be staying close to Semi Gloss’s office just in case. I was alarmed to learn from the boys that the restrooms are now locked. Uh oh. Somebody should tell Semi.
We headed down to the track for a moving warmup, then lined up abreast on one sideline for some back and forth across the field with moderate level jogging and exercise reps. Congrats to Geraldo for chattering enough to knock me off my game and forget my own instructions. Despite some pregame chatter about the good ol’ days in the mud and Runstoppers muddy Hydra Q last week, a few guys would only do their reps on the paved track. Geez. There was some Mary recovery, then we jogged up to the (new!?) benches in front of the school for some partner work. We did some parking space merkins (plank walk sideways, down on each line) and lunges to let everyone catch their breath. Then down the stairs to the sidewalk for more partner work on the stair loop. A quick watch check told me I had to kill some time, so went over to the nearby left field for 10 sprints with 10-count rests (veteran move). Then up to the bathroom building walls for some people’s chair (with head, shoulders, knees and toes) and BTWs. AYG 10 yards to the parking lot. Done.
Hat tip to Cheese Curd for a 10:45 pm Slack post questioning my popularity, fitness and leadership. Scoreboard. Also shout-out to Hopper for convincing La-Z-Boy to post this morning then not showing up himself. Veteran. Snowflake ran in and out – beast. Thunder Road and Magoo are jealous of the way we run the Hydra Q schedule and are considering a move to the “Here’s your Q date. Thanks” approach that we use. Sure, it creates a little more Q-swap drama along the way, but we’re scheduled into August I think. Of course Strange Brew ran the wrong way on the partner loops. Canadians. Mailman was putting in solid work this morning in all black. Old school. I hadn’t had a chance to talk to Point Break much before – he has his VQ at Anvil next week under Lorax’s gentle touch.
Thanks for the opportunity to lead. No many how many times I’ve Q’d, fear and doubt creeps in right before I start. I’m thankful for you guys.