What: 4th of July 1776 Games/Challenge
When: Saturday, July 4th @ 6:45 with 8-10 minute Warmorama starting @ 7:00 AM
Where: Walnut Creek Park – 10521 Walnut Creek Pkwy, Lancaster, SC 29720 Walnut Creek Park Map
2nd F immediately afterward
For those ambitious PAX who want a little extra, arrive at Nesbit Park at 6:15 and run the Carolina Thread Trail down to the end (it ends at Walnut Creek Park) for a 4 ish mile pre-run.
It’s gonna be fun, stupid and difficult all at the same time. AWESOME!
See You There!
19 Pax met for a little bit of work at the Body Shop today. I had thought of this workout the first time that we scoped out this new AO. My inspiration was a little simulation of running ammo to forward positions in need. I have to admit that half the time I was running today, I was thinking back to having Drill Instructor Staff Sergeant Green running behind me yelling, “Don’t hurry or anything Recruit Thoms. We have all (expletive) day. Your fellow Marines are only dying while you take your sweet ass time running them ammo.” Of course in that one short narrative there would have been at least 20 F-bomb’s, but I sanitized things here. Anyway, let’s get on with it.
DICCS – Always have to give the DICCS (Disclaimer, CPR Check, Cell Phone Check and Safety Reminder) Done.
The Thang:
A quick mosey around the parking lot and circle up for a quick warmup.
Pair up one gazelle and one Clydesdale. Grab a “shmedium” size rock if you don’t have a coupon. Not a lifting rock, but not a running rock.
Here’s the workout. You and your partner will perform 4 total exercises, 2 sets of each, 25 reps per. You will perform set 1 of exercise 1 and then run the 1/3 mile to the entrance of the school, with your rock or block. At the entrance you will perform the 1st set of the 2nd exercise and then run the 1/3 mile back, where you will perform the 2nd set of the 1st exercise. Repeato until you have completed 2 sets of all four exercises. You will never leave your partner nor your rock/block (ammo).
Exercises:
I did call a mercy audible on the last set of the forth exercise, we were just too short on time unfortunately. Also props to Posse and his partner who were out front the whole time. Also, Cotters to Legalized, good to see you back out brother (even if on crutches).
Announcements:
Cradle to grave…I prayed us out.
Have you heard of the F3 acronym HIM? Stands for High Impact Man. To me, it simply means that you aren’t sitting around waiting for others to step up and do things. YOU do it! YOU lead! For whatever reason, today was a very glaring example of just how many HIMs we have in F3 Waxhaw.
14 showed up at Dromedary in a somewhat somber mood with the news of Site Q Goodfella’s wife battling some health issues after the birth of his 1st, 2nd, 3rd latest son. But we know that God will use this situation for good and we pray for a quick and full recovery for her.
WARMUP
THANG
MOLESKINE
ANNOUNCEMENTS
YHC took us out with a prayer for Goodfella, his wife, and a call for all of us to appreciate the family we have in our lives each and every day!
Via Tool Time (for his VQ):
Had the honor to VQ today thanks to @Glidah, @Fusebox, and @Brutus for
marketing such a large group. What better way to have your first VQ then with such a
big group!
Warm up time:
Started with a light mosey to warm the body up.
20 x Side Straddle Hops
Then 20 x Imperial Walkers
Then 20 x Toy soldiers
Then Calf stretch
Followed by Back stretch
Following our lite warm up we would mosey to our first stage out of 3 stages, on the
way to Stage one the heat started with @Brutus and @Glidah talking smack about
my counting, sure we may have missed 1,2,3 a few times but we got the job done.
Continuing our Mosey @Brutus kept talking so I decided we had to pick up the
pace/workout reps to keep him quiet. 😉
And the sweat begins:
Each PAX grabbed a medium weight rock (what a medium weight rock now I think to
myself?)
5 x sets of the Following: Working from 10 reps each down to 5
Each set consisted of 10x Curls, 10x shoulder press, 10x triceps (working each round
down from 10, 9, 8, 7, 6, and 5)
Each set was followed with a faster than jog pace up and down the Five Stones
entrance (if I had to guess a ¼ mile maybe)
After complete, rocks were put back in the rock pile and a “slow mosey” (@Ice9
doesn’t know what slow is so we moved at a good pace to the next stage). The next
stage (Stage 2) was at the backside corner lot of the church/school. Each of the
PAX would start at one side of the parking spacing working head on to the next
parking space.
3 x sets of the Following:
30 x squats
The PAX would then move to the opposite parking spot doing a Bear crawl/ Merkin
Thanks to @Ice 9 we now call this the “Bearkin” (If this has been named already
please call me out on it and its all yours!)
Once on the opposite side the PAX did the following
20 x Bombjacks
So now that we have completed Stage 2 it was onto Stage 3 for the finish line, the
PAX now would Mosey to about where we all parked in the main parking lot for the
final push.
The following were completed at stage 3
Run at a quicker than job pace to the first island (about 30 yards out)
Then 5 x burpies and run back to start
5 x big boy situps and run to second island (about 40 yards out)
Then 10 x burpies and run back to start
10 x big boy situps and run to third island (about 60 yards out)
Then 15 x burpies and run back to start
Finish with 15 Big boy situps
And….we were just about done but we still have 4 min on the clock.
The following was done to cool down
Mosey around Mt. Chiseled.
Last two minutes consisted of planks with the PAX!
This completed our workout, everyone was soaking wet by the end with no rain in
sight! Good job everyone keep up the hard work!
Announcements:
Q School – July 25 th (sign up if you have not done so already)
Blood Drive – Fuse Box has enough people now to get the drive going but will need
volunteers to setup and run the drive. Two 2 hour shifts with 2 men at each shift (He needs 4 volunteers)
Pax Challenge- About 8K raised, raffle going on for Laz-Boy Furniture don’t miss your
opportunity for a new couch for the man cave!
1776 Challenge this Sat at Black Hawk. All other Saturday AO’s will be closed to converge at Walnut Creek Park.
Men’s group meeting Monday night to start a new series meeting at Ackbar’s church
(Pizza and Beer)
9 PAX made their way to #F3Skunkworks for some KB work on a pretty muggy, yet clear day, of which there have been few. Here’s how it went.
The Thang:
The PAX was properly disclaimed and took off for a lap around the track without our bells.
COP:
The Thang:
We returned to our bells, and proceeded to complete 2 rounds of Upper Body, Lower Body, and Core exercises cycling through in that order. In between we took a lap around the track.
Upper Body
Lower Body
Core
Mary:
Moleskinny:
Announcements:
Its’ official, today marks the beginning of the second half of 2020. 17 PAX (including one 2.0) decided to kick it off by making themselves a little stronger. Temperature was acceptable for July 1st but the humidity was @ 100%. YHC broke a sweat just delivering the disclaimer.
Here’s what went down.
The Thang
Mosey over to the far parking lot for a little warm up.
Warm-Up Exercises in cadence:
Mosey over to the rock pile. Pick your poison and set up in lot next to rock pile.
WAVE 1: Rock/Burpee Set (3 Repetitions)
Return rocks from whence they came. Head down the long straight and over to the Avenue of Trees.
WAVE 2: Avenue of Trees (Triple B’s)
Mosey over to the light post in the middle of the larger parking lot section. During this run, Stone Cold asked if we would be making a detour into the playground sand to do a set of “Sugar Cookies”. Not 100% sure what that meant but am tucking that away for a later Q. Appreciate that Stone Cold.
WAVE 3: Starfish in the parking lot
Plank variations while we wait for the 6 to get in. Last stop, the North Face.
WAVE 4: North Face Loop
Mosey (drag ourselves) back to Launch Point
Just enough time for Freddie Mercuries x20 and then called time. Followed by Countorama, Nameorama, and YHC with the takeout prayer.
Moleskin
Announcements
Final Thoughts
SYITG.
WOW!!! This event was a great success and I think we can all attribute it to all of us being a part of F3. We only know how to do things one way and that’s Kick Ass! From the planning, set up, and our efforts in pushing through when we thought we couldn’t.
There were 31 racers, 7 mashers/helpers, and 2 FNG’s.
DiCCS
Cell phone, CPR, F3 or Cuthbertson Liable, and are we ok with everyone starting together.
Warm up
Mosey around the soccer field
Circle up
SSH x 20
MTC x 18
Calf Stretch (EB)
Hip stretch
The Thang
We all headed over the starting line for the launch. Posse was our official timer and Ipad in hand. Bang! Off we went up the path and since Tobi was taking pictures the PAX took off at a blistering 5:30 pace. The camera always adds to the adrenalin. Gotta look good in front of the camera.
We darted down behind the retention pond to the first obstacle, the Zig Zag hill run. This ended up being the only part of the course that had mud which was unfortunate.
Up to the spirit trail we went. This is when things started to thin out a little. On the back side of the trail was the 40yrd Lunge walk. As we headed back to the exit of the trail, we had our 3rd obstacle, 20 Bomb Jacks. As we exited the trail and followed the tree line, we came upon the suicides station. Once that was completed, we continued to follow the tree line to the crazy cabin guys house for our first non-running/leg exercise. By this point my legs were felling a little beat. 40 Merkins then into the first of 2 Bush whacking runs.
The leaderboard was pretty tight with Wolverine leading the charge and Hollywood, Squeegee, Easy Button, Kid Rock, Transporter and myself right there. Popped out of the woods for 100 SSH, now that took much longer than I thought, and it was hard to count that high while trying to breath. Back to the woods to the HS spirit rock for 40 Dips on the curb. The 25 Mike Tyson’s station is where Wolverine started to pull away from the rest of the pax. Around to the bus lot and MS for Bunny Hops and Up and Over tables. Looking back that was the break before things got really tough. The Army crawls across the field was the one station I didn’t realize would hurt that much. I tried to grab Kid Rocks foot to slow him down, that didn’t work. Then came the gauntlet of Burpee Ladder 1,2,3,4,5, 100-yard Coupon Carry, and 100-yard Bear Crawl. All I could hear was “Brock your almost there”, “don’t stop”, “keep moving” and “don’t quit”. In case you don’t know the movie clip.
We all know the school campus so well but not many knew about the back trails. When it rains they are usually under water. Not gonna lie I has hopping for rain to help with the “Spartan” race feel. We did a quick 25 Donkey Kicks before heading into the non-muddy trail. Popped out of the wood for a BONUS 50 Merkins. Bonus does not mean optional. All I know is Easy Button ran right by it before I yelled at him that it was not optional. Based on Recalc’s GM post on Saturday there may have been more people that skipped the Bonus. The hill coming out of the woods was long and tough. Not sure about the rest of you but I could hardly breath for the last Gauntlet of 25 Curls, 25 Shoulder Press, and 25 Swings. Sprint to the finish line.
The course ended up being a little over 3.5 miles.
Hats off to Sledge-O-Matic for pushing through when I’m sure he didn’t want to. He had his brothers right there with him pushing and motivating him.
Be on the lookout for the next event in 6 to 8 weeks. Planning committee already has a few ideas. There will be a return of the Waxhaw Spartan in the fall.
Thank you:
Easy Button, Glidah, Deadwood, Kid Rock, Wolverine for planning and set up
Tobi (Down Pour’s wife) for pictures. Will be posted on her website this week at tobistimelesstreasures.com
Blue Screen, Kid Rock, Easy Button, Shop Dawg for donating bananas, water, coffee, and donuts
Posse and Centerfold for helping with time and field directions
Also want to throw a shout out to Centerfold for his custom coupons. The work you have done is amazing. The Pax are greatly appreciative of the thought and effort you put into a $1.92 cinder block.