DiCCS Reviewed with new social distancing measures!!!
Fiji and OneStar had the pleasure of hosting a stellar group of 9 PAX for a good pre golf game warmup!
The Warmup:
Mosey around to main parking lot at MES!!
18-ssh
18-imp Walker
18-lssquats
18-mtn climbers
18-merkins
18-calf stretch
OneStar led the pax to rock pile and select their one and only “ROCK”!!
Triangle of pain
3 stations
9 total exercises-with rock
Divided Pax into 3 groups-changed stations after each exercise-do 1 burpee when arrive at next station
Lower body station
18-squats
18-lunges-single count
18-kettle swings
Core station
18-am hammers-single count
18-Freddy Mercury-single count
18-lbc with rock on chest
Upper body station
18-curls
18-shoulder presses
18-tricep presses
Fiji took over for the 2nd half of the pregame warmup and let the Pax on a easy mosey to the Wall at the rear parking lot at MES and split the Pax into teams of 2
Partner 1 runs around circle and does 5 Mike Tyson’s mid way while partner 2 starts the 1-2-3-4 exercises. Rotate upon finishing each lap!
101 Merkins as a team
101 Donkey Kicks
202 LBC’s
202 Heels to Heaven
Finished with the traditional Indian Run and Fijian Quickfeet to round off a wonderful 45 min pre-golf warmup!!
Moleskin:
Gents, sorry for the late backblast but the hectic day got the better of me today. Glad I started it the way I did. Enjoyed seeing everyone this morning and it was an honor to led you men today and the 2.0’s!! Great work this morning gents! It was a hard and tough workout but everyone came through with flying colors and not much chatter about Merkins or Mike Tysons!! We finished strong TOGETHER!!
Announcements:
Goodfella and Carb Load at Dromedary tomorrow at 6am
The 100 PAX Challenge!! Donate $100 per PAX to reach Goal of $10,000 to support a few of our local charities at this time of NEED!!
All Pax took a knee and One Star led us off with a prayer!!
Thanks to Wolverine’s challenge Waxhaw Express has taken off as an official/non-official F3 speed workout with the goal of completing a target 5k and/or 10k race. It’s also a great way to teach your body to run faster and get uncomfortable and progress.
DiCCS (Disclaimer, Cell phone, CPR, Safety) and 10-10
Warm Up:
The Thang:
1 mile cool down to the basketball courts on the side of the school
Captain Therkin Knockout Web
Mosey back to AO
Done! 6 miles in the books.
Thanks to Nails for taking us out today
MOLESKIN:
Waxhaw Express is taking off. 10 PAX for the first “official” speed work session is a great start. Everyone pushed hard and welcome Chastain, Nails, and Tool Time to the fast side of the tracks. Chastain clearly has a track background and Tool Time has some serious speed. Nails completed his longest workout to date and the hard work is really showing.
Thanks to the kids who drew the nice chalk art on the road. The Super Mario mushroom was just what I needed on the back half of the 400m runs.
ANNOUNCEMENTS:
After a long hiatus, Ackbar returned with many for F3, and my 1st appearance at Watchtower. Thanks Doughboy for asking me. Well we broke the law; no more than 10, and we were at 11…well this is Mos Eisley, a wretched hive of scum and villainy. We must be cautious. 10 ft apart and I believe we did that at least.
The Warm Up:
The Thang:
So this is a modified workout that I’ve been doing once or twice a week while in quarantine, and I call it Burpee Hell. Because it’s hell (at least 100 burpees by the time we finish). (Mad Dog suggested it be something about the Star Wars Mos Eisley Cantina, so a new name was born). Did some audibles in the workout too, so this is MOSTLY correct:
Moleskin:
Announcements:
A few questions heard during this recent craziness: “WHAT CAN I DO TO HELP?” . . . “DO YOU KNOW AN ORGANIZATION IN NEED?” . . . “DOES ANYBODY ELSE FEEL THEY SHOULD BE DOING MORE OR JUST ME?” (Ed. Note: That last question is the one repeating in my head)
It has become abundantly clear since our #LaunchVergence on Labor Day that F3 Waxhaw is a group OF leaders. With all that is going on lately, it is a great time for us to live out our mission of “Male Community Leadership.”
About a week ago, one of the local charities we partner with dropped a comment in a text conversation that read in part: “We are ok on food (pantry) but we are behind on rent and utilities for the building.” They have never asked us for money so we know that this situation is different. When we threw out a GroupMe GIF brainstormed, one of our PAX remembered hearing on the F3 Podcast about another Region doing a unique fundraiser.
So F3 Waxhaw stole the idea presents to you the “100 PAX Challenge” . . . The premise?
Next Steps:
We are incredibly blessed to be a part of such an amazing F3 organization and we have the opportunity/resources to make a collective big difference by giving back in a relatively small way for each of us. Thanks in advance for your support and for being a leader. Reach out to Dancing Bear, Foundation, Recalculating or Bottlecap with questions or if you’d like to help in different ways besides $.
F3 Waxhaw
Diccs given to include social distancing and breaking group into 3 groups for proper social distances and some instructions on how today will go– Chicken Little group 1, Rockwell group 2 and Schneider group 3.
Warm up– Follow your group Q around parking lot and group 1 go to parking lot nearest to middle school and groups 2 and 3 go to the parking lot furthers from middle school for individual warm ups as a group. All groups started and ended warm ups together before groups breakout work for the THANG
The Thang
Every group did the same exact exercises but we all started at different locations with our groups to help with CROWD control. Below is the path that group 1 followed and group 2 did this in reverse while group 3 started at the high school and worked their way through the workout.
Mosey to the trail at COT for some good ole leg work – 10 bomb jacks and 10 jump squats at alternating lights all the way down to transporter shed.
Mosey up to the T intersection at the bottom of the hill near the buses for 5 bomb jacks and 5 jump squats before completing 2 rounds of 25 Pistol LBCS and 10 BIG BOY sit ups.
Mosey up the trail to circular island for 5 bomb jacks and 5 jump squats before 1/2 of a terrible Web– 4 Mike Tyson , 4 dry Docks and 4 air presses for 5 rounds– increase air presses by 4 each round and keep Mike Tysons and Dry Docks the same — UGH!!!!!
Mosey back down trail and up towards the front of the high school for 5 more bomb jacks and 5 more jump squats. FINISH THE WEB … – 4 Mike Tysons , 4 dry Docks and 4 air press each round for 5 more rounds starting at 24 and ending at 40– DOUBLE UGH….
Mosey back down to the covered area near the buses for some ab/arm work- 20 Heels to Heaven, 20 box cutters and 15 shoulder tab merkins with a lap in between each exercise and 5 bomb jacks at bottom of stairs— before we left we knocked out 10 big boys and 20 pistol LBCS two more times.
Mosey to the front of the middle school for– 10 derkins/30 dips and a 1/2 lap – 2 times. While on lap one in our group the Bullies from Ignition came storming through on the road above us picking on Glidah for hanging with us– I HEARD YOU—- DARN BULLIES!! Glidah was hanging out with us so he can hang with the FNG’S he bought you big ole meanies!!!
Finished just in time!!!whew…. and all groups are in
Moleskin
As always it is a honor to lead this group of men and the crowd was very impressive today 28 PAX TODAY at Flash. Posse was on Q with myself and Rockwell to be there as the backups but word on the street is he jacked his toe up- GET BETTER soon Posse. Thanks to Rockwell and Schneider for helping Q the official relaunch of FLASH during the pandemic. Also thanks to Goodfella who as always helps communicate to the PAX and push the PAX as he help reel us in and get us organized at the start. It was awesome to see that we had 3 FNGS today on a relaunch so please welcome 1.
Ponzi – Mike Willard he was named for the line of work he is in which is financial advising.. yikes…
Field Goal- Chad Conkling he was names for the shirt he was wearing BAMA the crimson tide — even though he really is a NCSU fan
Wax- Craig Russel ( FROM THE BRIARS AND THE CREST) who was named for traveling or living in Brazil –( Brazilian wax) damn!!! Now there is a movement on the playground to change his name to Landing strip– goodness!!!
Rockwell thank you for taking us out brother- well said
Announcements
Watchtower 6am- Rockwell and Ackbar on Q ( Doughboy is not going to be there to fight the time change)
Bushwood- Fiji on Q with One Star on back up.
$100 pax Challenge- stay tuned for venmo, paypal , who to write checks to ect… or just drop cash off in small untraceable bills in a paper bag at Recalculating’s house between the times of 11pm-3:15 am under the rock on the left-hand side of his house that is near the YELLOW azalea, NOT the RED ONE , it is a trap– remember YELLOW azalea. When you lift the rock up there is a safe in a 3×3 hole and the combo is 9 right, 7 left, 14 right, 56 left, 0 right.
Peace out and have a great day boys
Everybody
Rock your body
Everybody
Rock your body right
Ignition’s back alright
Oh my God we’re back again
Brothers, PAX, everybody sing
We’re gonna bring the flavor show you how
I’ve gotta question for ya
Better answer now
Am I original? (yeah)
Am I the only one? (yeah)
Am I the longest one? (yeah)
Am I everything you need?
You better rock you body now
We all knew this day was coming. 8 weeks ago we “shut down” our official workouts. It needed to be done, it was the right things to do. However, you can’t shut down people. You can’t shut down connections. You can’t shut down progress. You can’t shut down faith. You can’t shut down family. We persisted. We grew. We worked out in our small neighborhood groups. We forged deeper friendships and appreciation for those bonds with others as we all progressed together spiritually and physically.
So today was our first day “back”. A few simple rules. More than 10? No problem, split off into separate groups and separate areas. How close can we get? Keep 10 feet apart.
DiCCS (Disclaimer, Cell phone, CPR, Safety)
10-10-Fart: No more than 10 in a workout group, 10 feet social distance, if you can smell a fart (Dasher excluded), you’re too close!
Warm Up:
The Thang:
Long opening mosey into Champion Forest down Waynewood to Bauer Place.
Mosey to Whitaker Place
Mosey to beginning of the Waynewood culdesac
Mosey to beginning of Chisholm Court
Mosey to the Waynewood and Dobson intersection
Mosey back to AO
Done! Over 5 miles in the books.
MOLESKIN:
Great workout today, perfect weather as well. We had 9 PAX so the numbers were in line and we didn’t need to split (although we were prepared and will continue to do so as long as needed).
So, did you come back today stronger spiritually, mentally, physically? If you did, great. If not, you came today so that’s all that matters. Keep moving forward. Keep progressing. Today’s goal is always to do better than yesterday.
Looks like the numbers across our region were pretty strong today which mean one thing. We need this. It’s not like we didn’t already know that with our smaller virtual and grassroots workouts the past 8 weeks but it really shows on a day like today. Let’s keep encouraging and supporting each other because together we are stronger and we are strong.
Keep up the great work everyone. Keep up the momentum. Keep perspective in mind this week gents, you can do this.
ANNOUNCEMENTS:
July 4th , American Independence Day, is a short 8 weeks from now. The plan is to build and continue fitness using a 5K/10K plan that will culminate in group or individual event on July 4th. First, the plan below, then some guidelines and explanation.
Please feel free to download and modify this Workbook. We will be using Sheet 1 – 8 week plan, and Sheet 2 – 24 week plan is there for a reference.
There may be some new terms like R-pace, I-pace, and T-Pace that will be unfamiliar with some looking at a plan like this for the first time.
First, target paces are established by going to this calculator and inputting a recent race or Time Trial result. Read Full Instructions, background and insight on how to use Jack’s calculator. If you don’t have a recent race result, I caution you from putting a Goal Pace into the calculator for a 5K or 10K race that you want to hit, for that could lead you into over-exertion, but it will at least give you a starting point. Fill to out the Table in the Worksheet and save a Copy for future reference. An App is also available for the calculator here – Google Mobile App, Apple Mobile App. The Mobile App is VERY handy to look at before a workout.
A loose guide:
The base for the plan is a 24 week 5K-15K plan by Jack Daniels PhD from the book Daniel’s Running Formula. The adaptions for our 8 week 10K Plan are to remove Phase 1 – the first 6 weeks of base building (average of 30min run on 5 days per week, with a long run on the weekend), to select weeks from each of the remaining 3 Phases, and to remove a 3rd Speed workout during the week.
There are other small changes to some workouts allow for F3-Swift workout principles to allow for regrouping and no man left behind, Preferring Time over Distance (not everyone has a GPS watch or track), and removing the “top end” of Interval quantity to keep to a 60minute workout and lower mileage. If you would like the Full workout, please visit the shared workbook and see the 2nd Sheet.
If the interval workouts here are too much mileage, I recommend cutting the number of intervals, not the pace or time/distance of each interval. As an example, instead of 4 x 5min intervals, try 3 x 5min intervals and use the rest as Easy Running. Some workouts call for a Range
Weekly mileage is individual to each athlete based on your Base Mileage (i.e. what is my average mileage over the last several weeks). Daniels and many other experts advocate for not increasing your weekly mileage at too great a rate – FLATTEN THE CURVE! This ranges from a conservative no more than 10 miles per week added every 3rd week to a slightly more progressive but still cautionary no more than 1 hour per week running increase. A large increase in weekly mileage can lead to Stress Fractures and other injuries.
The Long Run guidelines are based on Daniel’s recommendation that it should not be more than 25% of your Weekly Mileage. For some runners, this may mean 8 miles. For other runners, this may mean 15 miles. There is no hard cut-off to say that if you run 30% of your week in a single day, you’re going to be injured, but it’s a slippery slope to keep building most of your mileage into one day if it is not something you are used to. Do Bootcamps count as mileage? Perhaps, don’t be focused on the GPS miles during a Bootcamp, but perhaps use a conservative 3 miles per 45 minute workout. 4 miles per 60 minute workout. More miles if the Bootcamp was really running focused on the legs or actual running.
PAX: Geraldo, Hoover, Flipper, Horsehead, HH 2.o, Alf, Turkey Leg, Witch Doctor, Hops, McGee…you know if you were there
Dredd, F3 co-founder, through a series of reschedules with Geraldo, was the Rock Zero Q for the re-opening of F3 Area 51. Olympus had a handful of guys swinging bells and getting jacked in the parking lot adjacent to RZ launch. We had 28-ish leave the fern behind in their garages, wipe off the sad clown makeup, and post for a long-awaited, real, in-the-flesh, dip of the toe into the F3 water with Dredd. Or, maybe it was more like standing in front of the F3 firehose. YHC wouldn’t know, as I was voluntold to Q a group due to swelling numbers and COVID-19 compliance. Checkpoint also took a Q spot.
Thang
Dredd had the crew count off by 3’s.
3’s with Dredd, 2’s with Checkpoint, 1’s with YHC. The 3 groups rotated through the 3 Q’s for 20-minute excursions.
Dredd Q:
No idea really. YHC did observe Dredd running his groups around campus, circling them up, and strongly suggesting certain exercises. Dredd did drop some historical knowledge onto the group at the end in COT. He noted that all Southerners should know their Civil War history. Hops knew the answer to one of the questions asked, which had to do with raising one’s arm in battle. Robert E Lee raised his right, Tecumseh his left (?), if memory serves, which it may not. Dredd happens to have that cadence count thing down pretty well if you need a tutorial or a demonstration. Glad to have him out to A51. There is no dipping a toe with the F3 co-founder. He fires up that hose I mentioned above, and aims that sucker right in your face. His enthusiasm and excitement are unparalleled. Thankful for his leadership. Amazing to look at where F3 has gone in 10 years.
Checkpoint Q:
No idea really. YHC did observe Checkpoint running his groups around campus, circling them up, and directing them in things designed to better their physical well-being. Appreciate the invitation to lead today and CP’s leadership as well.
Mermaid Q:
Groups 1 and 2 did pretty much the same thing. Mosey through campus to Hotbox. Bench set: 10 Ups/15 Dip/15 Derkin. AYG to light pole. 5 H-R Burpees. AYG back. Repeat for short AMRAP. Mosey to launch. Mary/Plank-o-rama. Swap Q’s.
Group 3: Horsehead asked for something hard. We took off for North Face, which has not been mowed in a while. Triple: Run up hill. 5 H-R Burpees. Around and back down. 10 Jump Squat. Repeat x 2. Mosey to Avenue of Trees. 6 Merkin at each tree on the right. Indian run back to launch lot. Mary/Plank series mixed in here and there.
COT
Count-o-rama, Name-o-rama. 34 total with the Olympus PAX.
Moleskin
YHC had to bounce before we prayed. Did an all-day online family systems workshop with the M. Got some #truthnugs about family dynamics, boundaries, communication, etc. Highly recommend furthering your knowledge on this stuff. None of us have all the answers and we all get busy. Family systems change. Kids grow up. Spouses grow and change and relationships may be tested. Sometimes its hard to keep up unless you make a conscious effort to do so. Professional help, such as a Saturday workshop, can certainly help.
Again, thankful to have Dredd come down to A51 for re-Opening Day. That was a treat. Thanks for your leadership, brother. Appreciate you.
Would have enjoyed #coffeeteria. Sorry to miss.
Had Checkpoint played the tape through, he would have asked Horsehead to be the 3rd Q. You all would be laughing your asses off in response to A51’s premier backblast-writer’s cognitive regurgitation/interpretation/embellishment of the day’s activities, rather than reading this. Next time.
Ironhorse was there. #kotters
Great to see you all out there in the flesh. Stay safe and healthy. Sound off with any observations of note, or, made up stuff that is funny, or whatever else you may want to share.
YHC tried the virtual workouts, just couldn’t get into them. Definitely appreciate that it was an option and a responsible way for workouts to continue functioning. Today was a breath of fresh air and the first time in over a month for myself and others to get back into the gloom to how we previously remember it, although with a few modifications.
The group from Waxhaw is incredible + we had a few additional Coca-Cola comrades and Indian Land tribesman to round us out a 16 for the day. With the larger attendance today, we split up into (2) groups (responsible modification). Atlas took Group 1 to the soccer field, YHC led Group 2 to the pond course where the work for the day commenced:
Warm-Up
The Thang
Today’s concept was fairly easy to grasp, much more difficult to execute. The Hateful 8 setup for the day was 10reps of 8 exercises. After executing all 80reps, take 1 Hot Lap around the pond/soccer field followed by 1 Cool Down lap.
After that circuit was complete, an exercise from the Hateful 8 would be removed, and the reduced to 7 exercises. Repeat the circuit, continuing to reduce the list of exercises. No, the PAX were not allowed to pick which exercises were eliminated first.
Both groups were getting after it today, Group 2 was a solid mix of speed and brute strength, Group 1 had the injection of youth with a couple of 2.0’s in the mix. Didn’t hear much out of them as they were busy doing work.
Post Hateful 8, we were sitting on about 3min just enough time for some quick chest work. Grab some curb, Decline Merkin position for (10) stagger right (10) stagger left (10) regular (10) negative 5ct dips and why not, (5) burpees OYO.
Moleskin
Solid work today out of a strong group of 16. Definitely enjoyed getting back out and returning to some sense of normalcy from a workout perspective. Groups like these provide a push to up the level of intensity vs. what you achieve solo. Today was no different.
Didn’t even realize until NAME-o-RAMA we had a FNG amongst us. He was in my group the whole time in crushed through everything, never would have guessed it was his first F3 workout. Great job and welcome DITKA (long time Packer fan).
Hope to see others starting to make their way back to The Gloom.
We’ll continue to stay away from Partner Wall sits, Piggyback carries etc. despite Goodfella’s wishes.
Announcements
Over & Out
-General_
The Warm Up
Mosey around school (long way) to bench area for ABs