“May you live in interesting times”
As I sit down to write this ‘blast, my mind and heart are absolutely churning. There are so many thoughts and feelings competing for my attention, but more on that after the break:
The Thang: May started, much as April ended. We were all still under stay at home orders, we were all complying in our own ways, and F3 was still officially “closed”. The PAX responded incredibly well to the April challenge, and provided many opinions on how to improve the competition should we do it again…. so we did. Here is how the challenge worked
- PAX logged every work out they completed (and I do me all) in a google sheet. Each workout contained the date, PAX name, Type of workout, minutes, and intensity.
- The sheet used super complicated magical excel math to calculate a “score” based off of the intensity and minutes logged.
- The sheet then looked at had the individual worked out the day before (and before, and before, and before…) to establish a “streak score”
- Finally the Sheet totaled the streak scores into 2 score boards, one based on “raw” scoring and the other modified by a a derivative of the % of days the individual had worked within the challenge.
TL/DR? PAX got points for working out long, at high intensity, and consistently. The intent was to give the PAX a level playing field so they could work the way that made sense for them despite their passion (bells, running, rucking etc…). As before the challenge was intended to give men an opportunity to simulate some of the competitive spirit which keep our workouts “spicy” and engaging.
A few stats regarding outcomes of the challenge:
- Winner: Cheddar (High Tide 2nd, YHC 3rd)
- Most Days Worked: 31 (9 PAX worked out every darn day)
- Editors Note: At least 5 “perfect” PAX were also 100% in April for a total of 61 day streak. Of those 5, at least 2 where 100% for March Madness for a total of 92 days straight under power… WHAT?!?!
- Average Days Worked: 24 (655 total)
- Average Minutes Per Workout: 48 (44,124 total… thats 735 hours)
- Most Worked Activities: Cardio45 %, Bootcamp 20%
- Most Common Intensity: Medium 40%, High 27%
Ye Skinny Moleskin:
After April, I really wasn’t expecting a huge response to the May episode, man was I wrong! What an impressive push from a group of truly exemplary athletes…
Coming into 2020, I was a complete mess. My health, nutrition and mental outlook were probably the worst they’ve been in a couple years. Today, as I write this, I am in the best shape of my adult life. I’d hazard a guess that COVID body has a completely different meaning in the F3 Nation than it does anywhere else. I won’t say the challenges were solely responsible for that, but I believe they were a factor. Not only is my body fitness in an amazing place, so are my emotional and spiritual fitness.
The isolation introduced to us by the pandemic created a quiet space for me to think. At first, that was NOT a good thing, but once I got done climbing the walls from social withdrawal, it become a place of comfort. I was able to look inside, and outside, of myself to better understand where I wanted my place in the world to be. As I have exited isolation and started to reenter the world, I am better grounded in how I want to show up. I’d love to talk to any and all of you about where I landed if you’d like, but that is NOT why I am writing today, so lets move on…
A titled the ‘blast with one of my favorite sayings. The story goes this was a blessing, and curse, in ancient China. “May you live in interesting times” refers to the diversion of life, but also the challenges which can crop up as well. My, we are living in interesting times! My heart is saddened by the state of the world today. Never have I looked at our environment and seen so many chasms blocking our path to solidarity. People are sad, they’re confused, they’re hurt, and they’re afraid. I include myself among those people. The world is in need of leaders who put the betterment of their communities and the world at large ahead of their own agendas or aspirations. The world is aching for a banner to rally behind and for the truth and unity that banner represents.
I will not claim to know what banner to which we should rally, but I know for myself I pray create an environment of compassion, of grace, of tolerance, and of understanding to support those whom I come in contact with in my every day life. Maybe that will be enough to help them find some answers, and move forward in their own healing and growth.
For each of you reading this (and for those who are not) I offer a simple prayer. May God place upon your heart an ounce of his wisdom, a measure of his grace, a sliver of his love, and a landslide of his serenity so you may represent him and his love to those in your worlds. In a world in turmoil, may you be a steady light in the storm so those around you might find a way to safe harbor.
I love each and every one of you, for the man you inspire me to be, and for the examples you provide regarding where I can grow each and every day.
SYITG
🐬
Smart Aleck
My first morning out to Chiseled was three weeks ago and Fusebox asks me to Q. Today was only my third outing and the BIG day!
A disclaimer was given. Cell phones were on hand as well as someone willing to give mouth to mouth. 🙁
Tha Thang
25 x SSH
20 x EW
Mosey over to the cinder block pile for those of us who don’t carry one of those bad boys around in our car.
Upon return to launch, Mobly’s “Sally” comes across the speaker. The block was used as a goblet and every time Sally was brought up the block was brought up in our squat and every time Sally was brought down we brought the block down in the squat. Never to touch the ground – of course! Confession, I have never been a fan of Old Miss Moose – bless her heart!
Pre-emptive Moleskin…. I had only met Popeye this morning and we were talking about his service in the Navy [thanks for serving us – by the way]. During Sally, with a smile, Popeye says, “ya know, they do things like this to a song called Roxanne.” YHC’s response was a coy, “oh, really.”
Next exercise, planks and ‘merkins to the song – Roxanne. First, I apologized to Popeye for coming across as a smart aleck – dude is huge! Second, ‘merkins and planks end up being burpees if you didn’t know, which are always a crowd favorite. By the way, there are 32 Roxanne’s in the song.
Next, because life is always easier with a good buddy, we partner up for some good work.
- Goblet Squats with the block– 100 total. Partner one does a lap while partner two begins exercise. Together they add up to 100.
- Overhead Press with the block – 100 total.
- Curls with the block – 100 total.
- Burpees (with a twist) – basically two rounds. Partner one does burpees while partner two runs the lap. Twice through.
- Luganis with block (with a twist) – basically two rounds. Partner one does luganis with block while partner two runs the lap. Twice through.
Next, line up a breast across island #2. Run a suicide to islands #3, #4, #5, and #6. Every time you return to island #2 you do 25 LBC’s.
Blocks were returned and we limped back to launch for some stomach (pronounced with a “ch” at the end – Stone Cold started it).
Announcements:
Chest Hair (aka, Chastain) made several announcements about Q school and site Q school and the necessity to train yourself for leadership. Reach out to Chest Hair for more information. Also, there was a mention about the 100 men fund raising.
Confession: I forgot to record all the names when we did name-0-rama. Thanks to Fuse for recording and for the invitation. Smokey – out!
All your favorite exercises
7 pax posted in the still-cool temperatures at Meathead this morning for a leisurely 6am start. After a little chit-chat, we got down to business.
The Thang:
- Turkish get-ups – 5 singles per side
- 10 snatches x 2, then 2:00 recovery for 6 total sets. Alternate sides after every 2 sets
- 4 x racked carries for :60
- Core: elbow plank, hollow body hold, glute bridge x :60 each with :45 rest between
Time – only about 2:00 late
COT: socially-distanced on the knee. Thanks to War Eagle for the takeout.
Announcements:
- All SOB workouts are live again, but there will be virtual options available on Tuesdays and on an ad hoc basis for the foreseeable future to allow people with pre-existing conditions or other vulnerabilities the opportunity to continue to work out and get some 2nd F.
- YHC will be DR for the next 2 weeks or so, but I will continue to post the workout on Slack and we will have Qs present at each gear workout. If you post and no one is Qing, step up. With a prescribed weinke, it’s not very difficult.
Moleskine:
- I think all of the pax agreed that this is the toughest workout of this cycle. All 3 exercises are generally not crowd pleasers. But just like eating your spinach, you know it’s good for you and do it anyway.
- After some joking banter on Slack about the virtues of unsullied, original flavor Oreos, Unplugged was kind enough to gift YHC with a family size pack of mint-flavored Oreos. I’m not sure what food scientist thought making cookies taste like toothpaste was a good idea, but my 7 year old 2.2 thanks you, Unplugged.
- There was a lot of talk this morning about haircuts. Most pax have taken advantage of a homemade quarantine cut, some have been lucky enough to get into SuperCuts, and others are holding out. Mighty Mite is definitely looking a little woolly and Ickey Shuffle is rocking the ’80s hairband headband look. Wild Turkey has been trimming the sides and back, but hasn’t had the guts to cut the top yet. I’m sure there will be some barbers earning their pay trying to fix all these interesting hairdos over the next few weeks.
- Please sound off with any other thoughts on this morning’s activities.
Bushwood – THE MATCH
14 golfers PAX showed up to the first tee box mostly in appropriate “Country Club” attire (Sleeveless Collared Shirt). Last night, Judge Smails YHC put out the challenge: For every well-dressed PAX at Bushwood, YHC would donate $10 to the 100 PAX Challenge.
PRACTICE RANGE:
- 1 minute warning and announcement of DCCS (Disclaimer, Cell Phone, CPR, and Safety – Area and COVID)
- Quick mosey, SSH, Merkins, Peter Parkers, Merkins, Mountain Climbers, Merkins, Stretch, Squats
THE MATCH:
- All PAX grab a
partneropponent - P1 runs lap while P2 exercises
- Golfer with highest reps wins the hole (ex. Up 1, Up 2, Down 1, All Square, etc.)
- Front nine exercises: Knee slap burpees, Aussie In/Outs, Hand Release merkins, Bobby Hurley knee slaps
- Back nine exercises against wall: Air presses, Donkey Kicks, Wall-facing squats
- P2 back and forth across parking lot with bear crawls, crawl bears, bunny hops, 1 legged hops
- 19th Hole exercises: Curb Merkins medley, Burpee Lap, Capt Therkin Webb
- Settle the bets: Losers
and their opponentsdo 5 knee slap burpees
COLOR COMMENTARY:
- The workout was designed to ensure you push yourself during the run and during the exercises . . . No sand
bunkersbagging - Welcome to our 2 FNGs
- Crumbcake (Joe): Buddy of Goodfella who had great college, work, and faith things to help with nickname but since his wife sells homemade crumbcakes, he had no shot at getting a cool nickname
- Foot Fault (Berhe): Buddy of Bottlecap who grew up playing tennis and now owns Blakeney Racket Club . . . his arms are also huge
- Welcome to Hot Yoga who moved down from Dilworth recently and now lives in Cureton . . . Looking forward to seeing you in the gloom more often
- Thanks to Fiji and One Star (if he is in cell range on his 32nd straight week of vacation) and Knish (if he is still checking backblasts) for asking me to lead . . . love this site and the banter that comes with it
ANNOUNCEMENTS:
- Thursdays: New bootcamp workout. 0600-0645 at Rea View Elementary. Das Boot on Q this week
- 100 PAX Challenge: YHC paid up on his challenge of $10 per PAX for $140 . . . Then Fiji decided to match . . . And then our FNG Foot Fault said he was in for $100 as well! BOOM!
- We are almost to $7,500. I am excited to see how this money will impact the selected charities, the local people in need, and just as important, how it will impact the F3 Waxhaw PAX as we more freely give and joyfully serve our community in a united front.
YHC took us out in a prayer of thankfulness and a petition for more courage to act.
A shot at the title
11 men of somewhat questionable judgement found themselves outside a closed liquor store at 5:15 this morning…. again.
The Raintree 5K was posted on slack yesterday, so everyone knew what they were getting. It’s an awful route and one I couldn’t pass up while we were on hiatus from the Latin campus.
Mosey down to Walmart, cut back through underbelly of the Arbo plaza and out to the backroad. Head back to Raintree Lane and up to the light at 51. Detailed instructions were requested as a stall tactic by several men who all clearly knew what they were here to do. After some complaining and a few cars coming down the road we were off. Simple enough. All out to the end of Raintree, around the median at Providence Rd and back to the start. Per the government satellites tracking our every move, that’s a dead on 5K.
Recover at the end, pick up the six, complain some more, do some Mary to let heart rate come down a bit. Mosey on to ArboView Rd for a few relatively flat loops and Merkins. Back home with 90 seconds to spare. No one wanted to fill the time with extra burpees.
Moleskine:
Purell told me the last night that he has a sore arse and couldn’t make it this morning. He did not disclose the cause of the ailment. I will let you make your own guess. With him out I told him I had a shot at the title on the 5K. A very long shot at best.
Unfortunately we missed the dual between Rosie and Purell on the course. Would have been fun to watch, at least when they passed us on the return trek. Rosie and his flowing mane cruised to an easy first. I think he would have the Strava crown if it wasn’t for Purple Haze and Gummy stalling prior to the start. My guess is the Garmin started the 5K clock while we were standing around answering dumb questions and gipped him out of the title.
Astro took it easy on the first down hill bomb but then took off to cruise in for an easy second. Haze has been running strong and let me think I had a chance on the out portion, but passed me quickly on the return and crushed the hill on the way home to take the bronze (2nd in age group for the “old” category). Turkey Leg fresh off his second false start for Boston Marathon training took it easy on me. The thundering footsteps were close and he likely would have passed me if we had another few hundred meters at the end.
49er made his 2020 debut, straight from the couch to a speedy 5K. Nice work brother and good to see you. Some reminiscing about the OG BRR days of 12 man teams with TL and Gummy. Gummy was keeping 49er close during the run. Maybe he didn’t want to lose him again to “early work committements”
Duct Work and Fault Line followed close behind. FYI Cheese Curd – Duct Work was not the six! Benny and Retread rounded out the PAX with solid runs. I think Retread wanted to pass Benny, but Benny was topless and sweat and coronavirus particles were flying into the air and it was just safer to keep a 50 foot buffer.
Nobody liked the running after that, but we had time to kill as it was an hour workout.
Virtual fist bumps and a real takeout by Astro at the end.
Good work men,
Alf
Is This Becoming Like a Thing?
Another Tuesday, another edition of Waxhaw Express at Cuthbertson. I guess Waxhaw Express has become it’s own version of your weekly dose of speed work in Waxhaw. If you’ve never been it’s a great opportunity to push yourself and work on your speed. The goal is to improve. It’s open to everyone.
Warm Up:
- Run .92 Mile
- SSH x 15 IC
- Imperial Walkers x 15 IC
- General Stretching
- Calf Stretch
- Toy Soldiers
The Thang:
- 7 x (2 min at I pace, 1 min job, 1 min at I pace, 30 sec job, 30 sec at I pace, 30 second jog)
- .9 mile cool down
Done! Over 6 or 7 miles in the books.
MOLESKIN:
After my back went out during a warm up run last Friday I wasn’t sure when I would be back out again.
Thanks to Deadwood for dropping off a TENS unit within a few hours of my injury and Goodfellow for offering up one as well. That thing is amazing and definitely helped with my recovery.
As much as I “hate” these Tuesday workouts they really make myself push through some mental barriers and I always enjoy them when I’m finished. Thank you Tool Time for the push and making it look easy, too easy.
Dasher and Glidah were killing it out there today and Scuba has become a new Waxhaw Express fixture, well done.
ANNOUNCEMENTS:
- 100 Pax challenge is still in full force
- Sign up for the June 27th F3 Waxhaw “Spartan Race” at Cuthbertson. Tap the logo in the upper right hand corner and then select “calendar”
Shake ‘n Bake speaks from the heart
With all that has been going on in our country over the past week, it has become more evident than ever that the “Waxhaw bubble” that we are blessed to live in is not the “real world” by a long shot. Lots of heavy and disturbing situations which make for uncomfortable conversations with your family, friends, co-workers, and others. But F3’s principles push us to not only confront the uncomfortable but to step up and lead during the messy situations.
One man who seemingly sprints towards the uncomfortable during workouts is Shake n’ Bake. He has often seen sprinting up hills at the end of workouts, calling himself names to “encourage” more effort, slapping his own ass, and coming alongside other PAX to call them out in a “loving” way to push harder. So YHC reached out to him last night to see if he would share some of his thoughts.
So after name-o-rama, Shake n’ Bake commanded the circle of 38 PAX for about 5 minutes. Not a peep, burp, or fart could be heard. He NAILED it. He spoke from the heart about what he HAS and IS experiencing in his life because of the “uniform he proudly wears.” He eloquently explained some of the day-to-day things that he has to endure that are MUCH different than most of us could even imagine. Shake got emotional when talking about the terrible conversations he has to have with his 7 year old son about “being different even though he is not different.” He illustrated how fear creeps in during situations with his wife and son during what most of us would consider “ordinary” activities.
Shake finished the impassioned speech with a simple yet powerful ask: Be the difference, don’t sit and not say something! Whether it be at work and you hear something in a conversation, DON’T JUST SIT IDLE. If out in the community and you see some injustice, STEP UP AND SAY SOMETHING. Be “That Guy” who people know that bad language, bad actions, bad intentions, etc. WILL NOT BE TOLERATED. Because if nobody else will, you will SAY SOMETHING.
I know the above typed words don’t do Shake’s speech justice but hopefully you got enough out of it to prompt you to have some uncomfortable conversations with people you know and don’t know.
WORKOUT: We ran 1/4 mile intervals at fast-ish speeds for a total of 4 miles with some exercises mixed in
MOLESKINE: A couple dry heavers. Impressed with #Kotters Dancing Bear and Ignition FNG Fiji. Well done fellas!
ANNOUNCEMENTS:
- 100 PAX Challenge:
- Goal = 100 PAX donating and $10,000
- To Date: $5,550 and 50 PAX
- Purpose: Give all $ to 2-3 local charities with best plan to impact lives in our community
- To Donate:
- Venmo: @F3Waxhaw
- Paypal: F3Waxhaw@gmail.com
- Matching Gift: One anonymous PAX will match up to $1,000
- Next 10 PAX to give by Friday
- New Podcast from Transporter: Take a listen to this 10 mins
- Goal = 100 PAX donating and $10,000
Time to get back on the wagon
With the dawning of a new month, it seems appropriate to get back in the habit of writing backblasts for gear workouts.
After failing to set my alarm last night, I somehow (?) woke up at 4:37 and was conscious long enough to set an alarm for 5:30am. I rolled in hot at about 5:59am to find Wild Turkey (#kotters) doing some jump roping and Uncle Leo and Hoover getting their gear out. Ickey came in on two wheels and we had 5 for the main event.
Warm up:
- SSH x 15 IC
- Windmills x 10 IC
The Thang:
- 4 rounds of 5 1H swings with your left hand
- 4 rounds of 5 explosive merkins
Repeato for 4 sets of each, alternating right and left hands every set so you end up with 40 swings per side and 80 total merkins
After each set of swings (every 4 rounds), perform the KB complex on the left. After each set of merkins, perform the KB complex on the right.
KB complex:
- 1 swing
- 1 high pull
- 1 snatch
- 1 clean
- 1 racked squat
- 1 press
Waiter carries x 4 for :60 each, alternating hands for each one.
Finally, 2 more times through the KB complex on each side with 1:00 rest.
Announcements:
- SOB/Philly virtual beatdown with CSPAN and Wild Turkey at the helm
Moleskine:
- After this weekend’s heat (which will probably feel downright luxurious in a couple of weeks), this morning’s cool temps were a nice break.
- Another day of solid turnout from the pax, with Wild Turkey make his initial (I think) in-person post since the lockdown began. Gear workouts are a great way to post and still be socially distant since we’re pretty immobile and there’s not sharing of equipment. If you’re uncomfortable in a larger group with more movement, feel free to join us. Uncle Leo is becoming the latest Area 51 meathead while Hoover and Ickey have definitely been wooed into more regular posting by the later start time. Two other regulars, Mighty Mite (DR) and High Tide (IR – plantar) were not present, but both had good excuses. Thanks for coming out and allowing me to lead!
- We’re starting week 11 of the A+A program this week and hopefully the pax are feeling stronger. It’s a different approach to a workout, but keeps you fresh so you’re able to recover for your next workout. At the same time, it builds strength and aerobic endurance. The key is to use the right sized bell so you can deliver maximum power.
- Wednesday will be snatch day at Meathead and Hoover is already saying he wants to post-run, so plan accordingly.
History Made
The SpaceX historical launch is so yesterday’s news. Today represented the merge of the unofficial El Patron into the official BaseCamp. No one knew what to expect when this band of ragtag men would join the well-oiled F3 powerhouse. Like when Rodman joined the Bulls. Or South Carolina joined the SEC.
Heck, even JetFuel showed up without his shirt tucked in.
Actually, here’s the historical part: Unofficial records verified by PwC confirm this is the first gathering of more than 10 pax where everyone was over the age of 40. Accurate disclosure given with a plea, given the age group, to modify as necessary.
COP
During the quarantine, every Wednesday night I would watch Survivor and read the Exicon to find some new exercises, and break them out on Thursday morning for the not-F3 meet-up at Amelie’s. Most of them crashed and burned, but the good ones are thriving and, in some cases, becoming crowd favorites.
Sprinklers x 16 (nothing special about the number 16, other than its just the Euro-way of saying June 1 (ie, 1 June, or 1/6)
Air Dramas x 16 (you’ll feel these later… see also below)
Mountain Climbers x 16
Alternating Shoulder Taps x 16
THANG
Mosey at decent pace to Rosecliff, along the way perform 5 Wolverines at each speed-bump
Triple Nickel, 5 merkins at bottom of the hill; 5 jump squats at top
LBCs while the 6 comes in
Mosey at a less decent pass back to launch site, along the way perform 5 burpos at each speed-bump
* 1st complaint lodged as to number of “burpee-adjacent” exercises, duly noted by YHC these were also the last of said exercises
Back in parking lot, time for some COVIDs with appropriate measures in place:
C- Crab Cakes
O – Squat with and Overhead Press
V- V-ups
I – Imperial Walkers
D- Dry Docks
10 of each (50 exercises total) and then run lap around parking lot. 3 Phases of COVID reopening in Carolina, so 3 rounds.
At this point, jog at a snail’s pace to the rock pile – partner up with each pax grabbing a rock, with disclosure given multiple times to grab a lighter rock because we were going to do some “funky” (exact words) exercises.
Partner 1 runs to bleachers for 10 step ups (each leg); Partner 2 does bird pickers with rock (if you thought you’re gonna feel the air dramas later, just you wait). Flap Jack.
Next round, Partner 1 does 15 supine pull-ups; Partner 2 does goblet squat.
Final round, Partner 1 does 15 dips; Partner 2 does flutter kick with rock press.
*finish*
Under 3 miles, as promised to Semi.
MOLESKIN
Not a lot of chatter, today just seems a little weird given all that’s going on in Charlotte / the US / the world. I am sure we call agree we could listen to stories from Spackler’s 4oth bday all day and be entertained. Floor Slapper continues to be our medical and science expert on all things COVID. And Whiteclaw’s legend continues to grow! Once the seltzery opens, be on the lookout for the unofficial official beer run starting and ending at Summit Seltzer!