Traditional warm-up
EMOM (every minute on the minute) is a type of interval workout where you perform a specific task at the start of every minute for a set amount of time. Finish the set number of called and exercises and rest the remaining. Or you can space out exercises throughout the minute. Either way works.
Set 1 – Get your heart rate up
Even number minutes – 50 Side straddle hops
Odd number minutes – 50 Mountain climbers
1 min run
Set 2 – Legs
Even number minutes – 20 Romanian deadlifts (10 each leg)
Odd number minutes – 20 jump squats
1 min run
Set 3 – Core
Even number minutes – 20 heels-to-Heaven
Odd number minutes – 50 Freddy Mercury (single count)
1 run
Last 5 min —
10 burpees every minute
That’s it. Nothing fancy, just a grinding, slow burn. It requires patience and grit. Now more than ever we need patience and grit. There’s a lot of reasons I want to rush to the next phase of this pandemic, of my career of my life. I want to do what I used to do. But I must be patient.
Proverbs 19:21
Father, many plans are in my heart, but I pray that Your purpose prevails. Let Your will be done in my life and let the plans that You have released in heaven, be aligned here on earth. I pray that I understand Your purpose for me so that I do not stray from it or forget it. Let my desires become aligned with Your purpose so that I am not conflicted in my lifestyle. This is the prayer of my heart, Amen.
Field trip day 2 Cuthbertson— With two more Chaperones… (Zinfandel and High Hat) to help wrangle all the Southside Briarcrest peeps— I think Carb Load called them in to keep a eye on us after yesterday lol
DICCS- to include social distancing
Warm up-
Mosey to the T interaction towards Transporter Shed
10 – low slow squats
5 – low slow merkins
plank, elbow plank 10 seconds, plank, right arm high. right leg high 10 seconds
plank, elbow plank 10 seconds, plank, left arm high, left leg high 10 seconds
downward dog and upper ward dog– the Chicken really has no idea what is what thanks Carb Load for clearing this up– remember this PAX if your looking up it is called upper dog- and if your looking down it is called downward dog? hummmm who knew???
Mosey past transporter shed to the left at the trail head near the buses for 10 bomb jacks and 10 jump squats
Mosey up the trail to the circular island for the THANG.
The Thang
All Pax spread-out around the island with hands on curb in a plank position- complete a merkin and slide to the right 7 times, rinse repeat to the left 7 times- Stay in same position and do 5 slide over merkins to the right and then again to the left.
10- bomb jacks and 10 jump squats
Partner up for some ab work
P1
200 – LBCS
150-Heels to Heaven ( up and down is 1)
100- Pistol LBCS
50 – Big Boys
P2- Run to island at bottom of hill for 10- jump squats
when finish help your fellow PAX finish– back to curb for same 7/5/7/5 merkin slide overs and when done step back for 10 jump squats and 10 bomb jacks
Mosey from island to benches near cafeteria for 25 dips with right leg out and 25 dips with left leg out- Sprint to door of Cafeteria and back to benches for 15 incline merkins with left leg out and 15 incline merkins right leg out- then sprint to door and back for 10 bomb jacks and 10 jump squats.
Mosey up around high school stopping at corner for 1o bomb jacks and 10 jump squats– Mosey to one of the culverts in the school for some Mike Tysons and presses– Started with 5 Tysons and 20 Air presses and got to 7 and 28 before moseying to entrance of high school for 10 bomb jacks and 10 jump squats. Mosey to front of middle school for more Mike Tysons and air presses – 8 Tysons and 32 air presses- got to 9 and 36. Mosey to COT TO finish with 10 Mike Tysons and 40 air-presses and 15 LBCS– TIME UP!!! WHEWWWWWWW.
Moleskin
We had 15 dedicated soles- 13 from the Briars and the Crest for our field trip and 2 lone wolves who have accepted as our own. After we verified everyone’s permission slips and welcome the one and only Zinfandel back in our group we took off for our campus tour. The PAX really pushed themselves today and I only heard a few whimpers and crying mainly from my niece ( two left feet) but overall it was a well round workout with plenty of Bomb Jacks and Jump Squats. I am very proud of the kids in Briarcrest who are getting up and getting after it even when Schneider, -0-69 and I move the workout to out of the neighborhood the last two days– awesome to see. It was good to see High Hat and Zinfandel back out with us as well as Crab Load two days in a row.. Peace out Boys have a great day
Fellas:
First of all, YHC and your Board of Brothers hopes you and your families are all safe and well, and you’re enjoying this much needed “Time Out” called. None of us saw this coming but there is no group we would rather go through this with than our F3 Brothers.
The F3 Waxhaw Board met via Zoom last week to discuss all the unforeseen benefits and blessings that have come as a result of the SIPO, and our plans to “re-open” our AO’s and activities. Every Region and dynamic is different, and we never really shut down our operations in Waxhaw…we just transformed how we operate and engage the Waxhaw Pax. It has been great to see men continue to push themselves and each other in the Gloom, but also draw closer to each other and their faith during a challenging time for our families and community. We all know the importance of a healthy and strong body and immune system to fight off viruses and disease, and exercise is a vital part of this. F3 was built for this!
There have been many examples of leadership and strength in F3 Waxhaw during this time, and here is some of the goodness we have seen since we “closed” normal operations 6 weeks ago on 3/16/20:
Great stuff, fellas. We are a small, but mighty group of warriors doing great things for our families, our brothers, and our community, and will continue to impact more men and their families moving forward.
Our plan to “re-open” F3 Waxhaw:
We decided as a Board to not recreate the wheel, and take what other Regions have communicated to their Pax (Cape Fear, MeCa, others) about a re-opening plan. We need to make decisions based on what works best for Waxhaw. The Cape Fear letter and tone was on-point and we appreciate their leadership and direction. If you haven’t seen it, we will repost on GroupMe for everyone to read.
The bottom line is that we are ready to “re-open” as soon as the current phase of SIPO is lifted. As of now, we are targeting Saturday 5/9/2020 as the date so we can enjoy a good beatdown, and some much needed 2nd F Coffeterias around the area (keeping a physical distance, of course).
What does this look like?
There are some new considerations and expectations as part of our Disclaimer, or “DiCSS” as we call it in Waxhaw. Some slight modifications to what Cape Fear posted:
We are asking every Pax to take this seriously, but also take responsibility for keeping themselves, their families, and their brothers safe and healthy.
It’s wrong to assume everyone is dealing with this the same way, since we have never been through something like this. Like I have mentioned before, “we are all in the same storm, but on different boats!”. What works for one might not work for another, but everyone is welcome to join us back for a traditional F3 workout or event as soon as they are ready! No pressure at all. We have been known to bust chops of guys not posting, but we all want what’s best for the Pax.
With all this being said, the data, science, and facts about COVID-19 are more clear now than they were 6 weeks ago. We still take this threat seriously, but the healthy men of F3 are not being affected like those above the age of 63 or so, and those with co-morbid conditions. With so much doom-n-gloom being spread by the media and others we associate with, and the selfish motives of many, it’s important to stay positive and not fear. Ultimately, it is our responsibility to lead our M’s, 2.0’s, and families through this since they will remember how they felt, and remember less about the particular details. They are relying on us, fellas. Remember, “Adversity doesn’t build character, IT DEFINES IT!”
Please reach out to me or anyone on the Board if you want to talk, vent, ask questions, ask for help, etc. We have all learned that our plans can be derailed or destroyed quickly, and many of the “things” we valued before are just that…Things! Our health, our families, and the time we get to spend with them is the most important thing in our lives…even more important than a job or F3 (although they are secondarily important).
We are ready to re-launch here in Waxhaw soon, and before we know it we will be celebrating our 1-year anniversary as our own Region. This will be a big celebration of our success and growth, followed by the 10-year anniversary of F3 Nation in Cape Fear, NC! Be well, brothers, and we look forward to seeing you in the Gloom soon!
Goodfella
“As Iron Sharpens Iron, So One Man Sharpens Another” – Proverbs 27:17
With no VWOD on the books it was time to pull together some old favorites. No VWOD is NO excuse to not workout. Get out there.
DiCCS (Disclaimer, Cell phone, CPR, Safety)
Warm Up:
The Thang:
Mosey to bottom of Radcliffe:
Cinderblock Work:
Captain Knockout Web:
Done! Over 3 miles in the books.
Thanks to Speed Bump for taking us out today
Diccs given and Reminder of social distancing- especially since we are off site and at a new place. Also keep your eyes out for any Lawsonites that might be lurking in the bushes with water guns.
Warm up
Mosey to Front of school
20-SSH
15- weirdly counted Imperial Walkers while getting hackled by Chastain ..
10- Merkins and Calve stretch
Mosey to start of trail for the Thang….
The Thang
Alternate Light poles down to transporter shed
10 merkins/10 big boys
Grab some wall at the shed for 150 air presses in sets of 50 while staying in sitting position.
Mosey to the upper part of the stairs near the buses for some individual work- Complete each of the 5 exercises and when you finish one make a lap- before coming up the stairs knockout- 1 burpee
20- Donkey Kicks, 20-LBCS, 20-Heels to Heaven, 20-Mike Tysons and 20-Merkins
Mosey to benches near back of school/cafeteria area for 3 sets of dips and step ups ( 25/25) and just for the heck of it way not do a bear crawl down 1/3 of the island- ugh…
Start heading back towards to COT with 13 minutes left and on way back bear crawl through bus lot covered area- ugh….
In front of school –10 Derkins, 20 Heels to Heaven and 10 Merkins with a 1/2 island lap in between.
Mosey back to COT with 1 minute left for ab work– recover– Now we all go hunt for 0-69 and a FNG they were coming up the trail just 3 minutes late- but the DICCS worked he had a cell phone and the call was made everyone was ok just miss timed due.
Moleskin
Today was the first official field trip of the Southside Briarscrestian’s. It was great getting back to a sort of normal workout and seeing different scenery other than the LARGE ASS LOTS in the Briars and Crest. Schneider pushed the PAX today with mileage and a good mix of all muscle groups while on our field trip. In a shocking surprise no Lawson peeps were hiding in the bushes to surprise attack us, which was appreciated. It was great seeing Carb Load today as that dude was craving a workout as he looked like he was shot out of a darn cannon today, nice push bro. Have a great day boys…
Quiet morning in the Gloom today. Seven PAX + Three 2.0s (Hang 10? No? Too much?) hit the surf this morning to start off their weeks.
Here’s what went down.
The Thang
Warm-Up Exercises in cadence:
1m OUT and 1m IN Run
WAVE 1: Repeat 2 times (Plank in-between & before run-out)
2m OUT and 2m IN Run
WAVE 2: Repeat 2 times (Plank in-between & before run-out)
1m OUT and 1m IN Run (AYG on the final 30 seconds)
WAVE 3: Repeat 2 times (Plank in-between & before run-out)
1m OUT and 1m IN Run
WAVE 4: Repeat 2 times (Plank in-between & before run-out)
1m OUT and 1m IN Run
Round of Mary. PAX choice.
Called time and COT.
Moleskin
Announcements
6 weeks into the solo/social distancing workouts and it was time to bring back the very first virtual WOD from March 17th as a gut check.
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Mosey .3 miles to the intersection of Avalon and Radcliffe
Warm Up:
The Thang:
Run the .45ish mile loop around Brutus’s block. 4 corners. Each corner has an exercise. Two Loops is equals 1 round. Goal was to complete 4 rounds.
First Lap:
Second Lap:
Mosey .3 miles back to start.
Done! Over 4.5 miles covered today
Diccs to include social distance and split into groups for road crossing and instructions on how we will cross the road
Warm up
1/4 mile opening Mosey
circle up
15 Imperial Walkers
10- Low slow squats- very slow
5 – very slow merkins- plank, elbow plank 10 seconds, 5 regular merkins, plank 10 seconds
Right arm high 10 seconds/right leg high 10 seconds/ regular plank 10 seconds/elbow plank 10 seconds
Left arm high 10 seconds/left leg high 10 seconds/regular plank 10 seconds/elbow plank 10 seconds
1/4 mile mosey at end a 25 yard walking lunges and the Mosey to Tuscany Clubhouse
The Thang ( Partner work for some leg toning exercises)
100- Bulgarian Squats using the wall
100- Step ups
50- Lateral Lunges
50- Jump Squats
50- Reverse Lunges
Other partner running up road to the left to the stop sign for 10 Bomb Jacks and back to relieve your partner
Bear Crawl/Dry Docks – 4 bear crawls and 1 dry dock — get to 20 bear crawls and 5 bear crawls before heading abck to the GREAT SOUTHSIDE OF THE BRIARS AND THE CREST..
While on the way back we stopped 3 different times for 10 jump squats and 10 bomb jacks
Return to COT with a few minutes to spare — lets try and finish the web.
Bear Crawl/Dry Docks – 24 bear crawls and 6 dry docks — we got to 36 and 9 ugh……. time up recover..
Moleskin
The young lads are coming out in force and are continuing to push themselves to get out of bed and hang out with a few old dudes. Today the PAX had 13 peeps and another good mix of dudes and chicks, great work by all…The PAX will be moving off site for a field trip tomorrow at 6:30am if anyone wants in we will be taking a tour of Cuthbertson, if in please PM Chicken Little so we can plan properly for group work and separation.
So Wolverine did it again to us. Another week. Another trick. This time Waxhaw Express 2.0 had to run a half marathon relay. Four 2.5 mile legs and one 3.1 mile leg.
Bottle Cap, Dasher, Deadwood, Easy Button, Glider, and Hollywood did a 2.5 mile section (top four times get counted) and YHC ran the 3.1 mile leg so the team was stuck with whatever my time would be.
We had great averages from the 2.5 guys:
Hollywood: 6:10
Bottlecap: 6:17
Easy Button: 6:36
Glider: 6:37 (I think, not sure his recorded)
Deadwood: 6:37
Dasher: 6:47
Gerber’s 3.1 mile pace: 6:16
Speed Bump came along on the bike for the run part to help pace YHC.
The Afterparty:
MOLESKIN:
So, all told without any fancy program to average it out for me I’m going to guesstimate our top four 2.5 mile times and the 3.1 mile time combine for a team average around 6:22 for the half marathon which equates to about a 1:23:28 half marathon. Great job everyone!
I’ve run a lot of 5k races but I’ve never run a 5k and then did a 30 minute workout afterwards. That’s F3 Waxhaw. Thanks to Bottle Cap, Easy Button, and Deadwood for leading the 30 minute workout afterwards.
Thanks again Wolverine for getting us out there this week. Welcome Glider to team stupid Waxhaw Express.
Welcome back Hollywood from his Bottle Cap back injury
Since we had already done Speed Bump Ahead! the day before it was time for a Nuclear Remix from 3/27
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Warmup:
– 0.25 Mile – Mosey
– 15 x SSH
– 15 x Imperial Walkers
– 15 x Baby Arm Circles front
– 15 x Baby Arm Circles back
– 10 x Mountain Climbers IC
– Calf Stretch
– 10 x Merkins
– 0.4 Mile
– 10 x Burpees
– 20 x Jump Squats
– 30 x Air Presses
– 0.4 Mile
– 10 x Merkins
– 20 x American Hammers (2 is 1)
– 30 x Flutters (2 is 1)
– 04 Mile
– 10 x Big Boy Sit-ups
– 20 x Bear Crawl
– 30 Count x Plank
– 0.4 Mile – Mosey
– 10 x Dry docks
– 20 x Heels to Heaven
– 30 x Monkey Humpers
– 0.4 Mile
– 10 x Burpees
– 20 x Jump Squats
– 30 x Air Presses
– 0.4 Mile
– 10 x Merkins
– 20 x American Hammers (2 is 1)
– 30 x Flutters (2 is 1)
– 04 Mile
– 10 x Big Boy Sit-ups
– 20 x Bear Crawl
– 30 Count x Plank
– 0.4 Mile – Mosey
– 10 x Dry docks
– 20 x Heels to Heaven
– 30 x Monkey Humpers
– 0.4 Mile
– 10 x Burpees
– 20 x Jump Squats
– 30 x Air Presses
– 0.4 Mile
– 10 x Merkins
– 20 x American Hammers (2 is 1)
– 30 x Flutters (2 is 1)
– 30 x LBCs
– 0.2 Mile sprint
Done!
Thanks for taking us out Nails