Diccs given and reminder of social distancing- split PAX in two groups due to size
Warm Up ( In honor of Donovans 17th bday )
17 – SSH
17- Imperial Walkers
17- Potato Pickers
Calve Stretch
The Thang
In two groups- one boys group ( led by Ricky Bobby) and one girls group ( led by Chicken Little)– Why did the chicken get the girls group?- Prepare the PAX for some stage work
Stage 1 – The Great Wall at Tuscany- 25 dips, 15 Bulgarian squats ( each leg)- 15 derkins using the wall- rinse and repeat
Stage 2- Cul-de Sac down Robbins Meadows- 15 LBCS, 15 Flutters, 15 American hammers, 15 heels to heaven
Stage 3- Cul-de sac down Laurel Hill- 1 dry dock and 4 air presses– continue until you get to 10 dry docks and 40 air presses
Stage 4- Cul- de- sac up Laurel Hill- for the 11 mailboxes on the left alternate between 10 merkins and 1 big boy — decrease merkins by 1 and increase big boys by 1 each mail box until you get to end- ( ugh!!!)
When finish at bottom of Shenandoah drive work you way back up to COT using mailboxes on left hand side and alternate between 10 walking lunges and 10 low slow squats
Finish with 17 burpees in honor of Donovan’s 17th bday
Moleskin
We had a great group today with a lot of youngsters trying to push the older PAX ( HAHAHAHAH) boy these young pups have a lot to learn. We also had another good turnout of ladies that continue to push themselves and push the PAX. Ricky Bobby laid down another great Q an always pushes the PAX with some different exercises– Bulgarian SQUATS SUCK!!! We actually picked up another person while the workout was going on, that’s a first- not sure we ever ended with more than we started with– This Southside Briars and the Crest is crushing it– kepp up the good work boys and girls.
Great work by Spider Monkey who stepped up when called upon to get out of his comfort zone and take us out!! impressive!!
Who: The Pax of SOBland
What: A virtual CSAUP featuring the most Qs of any F3 workout.
When: Saturday April 25 at 630A until…? (It will probably take 1.5 to 2 hours)
Where: This Zoom Room
https://zoom.us/j/294527202?pwd=YUg3c1ljRlB5YVpDVmxXcWl6RnZSdz09
Why: Because you have nothing better to do….
We were planning on having a regional town hall meeting this weekend but with COVID19 cancelling that, Tuck cooked up a brilliant way to get all SOB pax to show up to a Zoom workout. Put them all on Q….Well it won’t be all the pax on Q but plenty of them and hopefully even some newcomers to Zoom or F3 in general. Each Q will have roughly 3 minutes to lead the pax in any way they choose. Tuck will serve as MC and help the list of Qs(shown in link below) navigate through this CSAUP by letting everyone who is up next and who is on deck. If you want to get in on the QTrain, reach out to Tuck ASAP. Pax will be scattered amongst a variety of AOs(basements, garages, parks) but Qs can assume pax are in a place they could run for a few minutes, lift something heavy(kb, rock, sandbag, etc) or do any plethora of bodyweight exercises. See you there.
https://docs.google.com/spreadsheets/d/14apGYDeBoo2_aci1wx_FJOM6NuZhSGUq7GOHaTmFW2Y/edit#gid=0
I was putting Speed Bump to bed last night around 7:30pm and he asked about the WOD for today. I told him one hadn’t been posted yet but I would let him know in the morning. About a half hour later I hear him calling my name from his room. I went in to check on him and he had written down a full workout on a piece of paper in his bed in the dark with only the light from his alarm clock. He said, “I have a workout for tomorrow and just because I’m a kid doesn’t mean I can’t make a hard workout”. Enough said, this kid’s grit and determination is unreal. Today was going to be his VQ.
The day started a little later than normal due to the rain but by 1pm the conditions were perfect.
DiCCS (Disclaimer, Cell phone, CPR, Safety)
Warm Up:
The Thang:
Ab Web:
New Exercise:
Mailbox Suicides:
Mosey .5 mile:
Mosey .25 mile:
Mosey .5 mile:
Done! Over 3 miles in the books.
Thanks to Speed Bump for taking us out today, cradle to grave
MOLESKIN:
Great workout today. I have to give it to Speed Bump. When I was his 7 years old I would have never laid in bed at night dreaming up workouts or anything really. This kid eats, sleeps, and dreams F3. He led the workout from start to finish. When it was evident there was a little extra time towards the end, he added an impromptu extra .25 mile loop with exercises, perfect audible. Great job Speed Bump.
Some mumble chatter from Nails heard during the run heavy last portion of the workout, “this is like a Deadwood workout”.
I have a firm meeting via zoom every Monday and there is a LOT of joking about putting on the “COVID 19lbs”, “snack time”, and being bored, etc. I get it and it’s funny. However, this month plus has been a pretty incredible family time for me personally. I’ve had to make adjustments with work. Where my wife works has been completely shut down. However, we’ve had family dinner EVERY night at the kitchen table. With our old work schedules we would be lucky to have it once on the weekend. We watch two different church sermons on Sunday. We take multiple family walks every day. I have lunch with my wife every day. I’m home to help the boys with their schoolwork and just be present. I also get to workout with Speed Bump every morning and Orkin when the workouts are in the afternoon or if he’s up. I’ve seen Nails commit to biking over to my house almost every morning to be accountable and it shows (he ran the last .5 mile today in a low six minute pace). I’ll be happy when things start resuming for everyone but I will definitely miss the aspect of this slowdown that allowed me to have more time with my wife and family and bonding time with my boys.
During this time, I also see the Lawson guys committing to each other every morning. The Southside Crest guys are adding new members and working out every day. Brutus has started a 0.0 bootcamp. Millbridge has guys committing to each other to workout in the mornings and afternoons.
Keep up the great work everyone. There have probably been more meaningful moments and bonding with other PAX during the past month on this small organic scale than in a usual month and that says a lot for F3 Waxhaw. By continuing what we have been doing it has undoubtedly had a trickledown effect among our M’s and our 2.0s.
Remember, you’re either going to come out of this current situation stronger or weaker spiritually, mentally, and physically. The choice is YOURS. Get after it!
Keep perspective in mind this week gents, you can do this.
7 Men showed up for a virtual Rebel Yell / Arsenal Thursday.
This is what they did..
SSH – 25
LSS -20
IW – 20
Merkins – 15
10 Burpees
2 min out and 2 min back Mosey
10 Burpees
Repeat each three exercises for 3 minutes
10 Curls with coupon / 15 Squats with Coupon / 20 Heels to the Heavens
1 min out and 1 min back Mosey
10 Burpees
Repeat each three exercises for 3 minutes
10 Shoulder Press with Coupon / 15 Bent Rows with Coupon / 10 Pistol Crunches per leg
1 min out and 1 min back Mosey
10 Burpees
Repeato the above 2 sets 3 times (actually I was a few minutes off on my timing and we missed the last shoulder press/row/pistol crunch round.
Moleskin
It was nice to have my VVQ today. My goal was to hit all of the major body parts with an exercise and get some running in. Also Burpees, because they are fun. Thanks for letting me lead men!
Congrats to Jazz Hands and his M for bringing his new baby (Graham) into the world. Our prayers are with your family.
Announcements – Come to StoneVinci for a fun experience this week. Also there is a virtual Draft Party tonight 8 – 10.
22 Pax including three 2.0s gathered virtually for the Maul this morning. Fun Fact: 4 different states were represented. See if you can guess them from the Pax list!
Warm Up: 20 SSH IC, 15 IW, 10 merkins and 20 MCs all OYO. one minute run O/B.
Round 1: Mix of in place cardio and low/slow merkins. Merkins done IC (2 counts downs, 2 counts up) in sets of 15,15, and 10. All the cardio exercises done OYO in sets of 20. So it went: jump squats, high knees, merkins, speed skaters, bobby hurleys, merkins, mountain climbers, lunges, plank jacks, merkins. Finally, about 1 min of “up/downs,” everyone’s favorite. Recover with 1 min O/B.
Round 2: Get a lifting element for one-arm rows. Four sets of 10 each arm, with 20 SSH in between each set.
Round 3: A “triple nickel.” Run out 30 seconds, 10 wide arm merkins, back 30 seconds, 10 diamond merkins. Repeat 5 times.
Round 4: back in front of the computer, place a heavy lifting element 10 yards away from any object. Alternate two arm rows with shuttle run. Rows = 20, 15, 10, 5. Shuttle (up and back) = 5,4,3,2. If you ran it hard, you should be feeling this one.
Finish with planks, J lows, Mhaktar Njyes, 3 sets of Pax choice Mary and one minute of as many merkins as possible (or AMMAP).
Announcements: Tune in this Saturday for Stone Vinci and we will have the most Qs of any virtual F3 workout ever. Everyone who posts gets three minutes! How long will it take? Who cares. Will I end up doing 1,400 reps of the same exercise? Quite possibly. Its called CSAUP for a reason so embrace and enjoy.
Warm Up:
The Thang:
Thanks to Bottle Cap for taking us out today
MOLESKIN:
So apparently Wolverine has rebooted the Waxhaw Express for some imaginary racing during the quarantine time. As with anything Waxhaw does we want to compete and we want to get better. What better was to get faster than by completing some speedwork
Takeaways. Glider obviously was a trackster, the man can move. Bottlecap, Dasher, Easy Button, and Deadwood have been putting in the work the past month and it shows. Don’t let this time be an excuse to not push and to not workout. Remember, you’re either going to come out of this current situation stronger or weaker spiritually, mentally, and physically. The choice is YOURS. Get after it!
Keep perspective in mind this week gents, you can do this.
DiCCS (Disclaimer, Cell phone, CPR, Safety)
Warm Up:
The Thang:
Done!
Thanks to Speed Bump for taking us out today
DICCS given to include social distance and split PAX into two groups due to size to make sure we maintain safe space.
Warm up
20- imperial walkers
10 – Low Slow Squats
10- low slow merkins- plank, elbow plank, right hand high 10 secs, right leg high 10 secs, plank , elbow plank, left hand high 10 secs, left leg high 10 secs, plank, and elbow plank – recover.
Mosey 1/2 mile- plank after and wait on the 6
Mosey to middle of main rd. ( Shenandoah drive )
The Thang
group 1 – runs down Shenandoah drive- 5 burpees, 20 Bomb jacks back to middle of Shenandoah for 20 Pistol LBCS alternating legs RINSE REPEAT
group 2- runs up Shenandoah drive – 5 burpees, 20 Bobby Hurley’s back to middle of Shenandoah for 20 pistol LBCS alternating legs – rinse repeat
Groups then switch direction and complete what other group did
Mosey within your group to laurel hill for some fun hill/group work
Group 1- bottom of hill 10 Mike Tysons- run backwards up hill for dry docks
Group 2- top of hill – 15 Dry Docks – run down hill for mike tysons
rinse repeat 5 times
Mosey to middle of Shenandoah in your group
Group 1 on one side and group 2 on other side ( Social Distancing still intact)
5- heels to heaven, 5 gas pumps, 5 American hammers, 10 air jabs ( increase each by 5 until we get to 15,15,15,25)
Mosey to COT in your groups
group 1 one side of rd and group 2 on one side of road ( Social Distancing still intact)
group 1 at COT and group 2 at entrance on the glorious Briars and the Crest
2 burpees and sprint to where other group start and rinse in repeat 5 times ( TIME UP)– whewwwwww
Moleskin
we had a great mixture of some hard core F3ers ( Schneider , Ricky Bobby, O-69, Turnbuckle, Spider Monkey, Baklava and Myself) and some hardcore chicks that would crush some FIA action if it ever comes back around ( Dixie Chick, Donovan and Pilisic) plus we had a few other kiddos mixed in and a FNG name (Cannoli) he named after his Greek heritage and his father is named Baklava. Great time today leading this group and thanks to Schneider for leading group 2 , although bigger than we like during this time we practiced social distancing to the T and we are not turning away peeps wanting to push their bodies with us.. GREAT WORK BY ALL
Thanks to 0-69 for taking us out….
51 plus PAX woke up, found the link, turned on their smart device or lap top and decided to spend some time together but socially distant at Virtual Bagpipe. This is what we did:
COP:
SSH X 15, 5 Merkins OYO, IW x 15, 5 Merkins OYO, LBC x 15, 5 Merkins OYO, 2 minute run.
THE THANG:
Split Leg Squat 15x each leg (3 rounds) with LSS in-between and 5 burpees thrown in for excessive mumblechatter
2 minute run
Grab something to lift:
3 rounds of 15x curls, 15x tricep ext, 15 x shoulder press, 15 triple lindy
2 minute run in-between each round
Ladder work: 5x, 10x, 15x of three exercises: dips, incline merkins and burpees
Run to end of driveway (or some other short distance) in-between each round
2 minute run
Finish with some mary called by randomly, purposefully selected PAX.
MOLESKIN:
What have I learned from 5 years in F3?
That question can be answered in different ways. I can cite many examples of personal growth in fitness, fellowship and faith.
Yet, one of the most important things I learned applied to all those things: sometimes all I have to do is just show up.
When I started F3, I was a sad clown. Just a guy wandering through life believing I had nothing to offer anyone.
I’m short, fat, slow, old, not that smart, and my life is best described as a Forrest Gump train wreck.
I am unqualified.
What could I offer this group of men?
All I had to offer was me showing up. Showing up with my time, my effort, my willingness to listen, help, and serve. (The Bible describes this as offering ourselves as a living sacrifice)
So that is what I did…just showed up.
I showed up to post, I showed up to 2nd Fs, I showed up to 3rd Fs, I showed up to Dads events, I showed up to Q, I showed up to Site Q, etc., etc., etc.
I showed up by reaching out to men in our fellowship anyway I could.
It was only after showing up, I learned the most valuable lesson of my F3 experience: when I decided to show up for others, they started showing up for me.
I am grateful for everyone who showed up for me today.
I am grateful for all of you who have showed up for me over the last 5 years.
I am grateful for those who will continue to show up in my life from our F3 Family.
You cannot imagine the impact you have made in my life and the life of my family by just showing up.
I am still unqualified, but I will show up anyway.
DiCCS (Disclaimer, Cell phone, CPR, Safety)
Warm Up:
The Thang:
Mosey to a 100-150 yard stretch (preferably a hill)
.25 mile mosey to start Burpee Punch Web
Done!
Thanks to Nails for taking us out today
MOLESKIN:
Glad we waited til the afternoon on this one, the weather was spectacular. However, the weather did not make the Burpee web suck any less, that was brutal with the 4 Merkins after every round.
Remember, you’re either going to come out of this current situation stronger or weaker spiritually, mentally, and physically. The choice is YOURS. Get after it!