70+ guys came out to F3 Waxhaw’s “In-Vergence” celebration of our 1 year anniversary. As always in Waxhaw, we incorporate all 3 F’s into our big events:
But this workout also included an additional
unofficial 3 F’s that Waxhaw does really well:
MASH (A 0.0 workout which we offer Mon-Sat . . . Perfect for injured PAX and/or guys who can’t/don’t want to run):
Are you still reading? Announcements consisted of Goodfella handing over the Dromedary Site Q ShovelFlag to a well-deserved Premature and the Nantan
magic wand role to Bottlecap. BC then recognized the outgoing board members (Goodfella, Posse, Hollywood, Deadwood) and the current board members (Mad Dog, Chastain, Dasher, Zinfandel, Gerber, Centerfold, Shop Dawg). Appreciate their leadership.
3 THINGS YHC HAS LEARNED ABOUT F3:
THANKS TO ALL THE MEN WHO VOLUNTEERED TO PUT THIS GREAT EVENT ON! WELL DONE AS ALWAYS!
SPECIAL THANKS TO GOODFELLA FOR HIS LEADERSHIP AND FRIENDSHIP. HIS PASSION AND FAITH (DURING RECENT TRIALS) HAS BEEN A GREAT INSPIRATION TO ME! THANKS FOR SHARPENING MY IRON (NOT A JOKE)!
DICCS GIVEN- Cell phone, CPR, Do not sue anyone, social distance where applicable, modify as needed
Fast pace mosey from COT to long road in front of schools for planking and stretching
Downward dog and Upward dog- repeat 5 times- plank right arm high 10 seconds and plank left arm high 10 seconds- Glidah Special
Quick pace Mosey to front of Middle School for the actual warm up
15- Low Slow Squats
5 low slow merkins
Calve Stretch and we are off…..
Mosey down parking lot towards the brick wall area for a fun little webb
3- Mike Tysons/ 3 dry docks every round/ AB work starting and 4 and increase by 4 each round until we get to 40
4, 8, 12- Big Boys
16- Pistol LBCS
24- Pistol LBCS
32- Pistols LBCS
Mosey to bottom of parking lot and back up to dirt trail leading to fields for Triple Dime
10- Bomb Jacks at start
10- Jungle Boy Squats at end
Repeat three times
Split into groups of 4-5 people for a bear crawl ladder
all Pax in group plank in single file line line — Pax member up front says down for the whole PAX to complete one merkin, the Pax member in the back bear crawls to the front –
rinse repeat for 4 times CAR COMING IN HOT!!! ABORT ABORT.. Most groups got to 3 full rounds.
Mosey up road to entrance of middle school for some light pole leg work. There are 7 lights from the stop sig down long road in front of schools. At each light pole complete 10 jump squats and 10 ( single count) Speed Skaters
Back to the bear crawl ladder to complete your last round..
Mosey to COT…
As always I appreciate the opportunity to lead this group of men. The Pax pushed hard today and as always it is like herd damn cats with Ice9, Transporter, Glidah, Tanyatine, and Bottlecap they pushed me out of my comfort zone while moseying. But today a few others where pushing themselves and have been for quite sometime and they are heading or already in the gazelle crowd– Rockwell, Soft Pretzel, Figi, Schneider ( FYI never try to sprint with Ice 9 though- dummy) and Red Tape ( second workout and he is a beast).
Need a Q at Floater tomorrow- reach out to Shake n Bake or Carbload
New neighborhood walk group/AO – Sunday morning to talk, walk and maybe grab a few new people- This Sunday at the Chimneys at 7:30 at the clubhouse.
Open Door- 3 opportunities – Saturday Morning 8am, Sunday Morning 8am ( 2 zoom ) and 1 in person Sunday 7:30 at the Five Stones Fire pit.
IPC 6:30 tomorrow night after client dinner RELAY GROUP .. Reach out to Zinfandel
16 gathered a Chiseled for a slightly warmer, definitely more humid morning that turned into heavy rain for a bit. I think the MASH unit was there but they exercised with us the whole time so we were all one big happy family.
Long mosey around Mt. Chiseled and back to COT. Circle up then a series of SSHs (plus a few ssslllooowww ones), Moroccan Night Clubs, Jimmy Dugans, and end with a calf stretch.
Rifle Carry your coupons from COT to the base of Mt. Chiseled. Find yourself a partner on the way. Upon arrival find an open spot of pavement. Partner 1 will run to the back of Mt. Chiseled then up and over the top while partner 2 does an AMRAP of the exercises on the board. Once both partners have completed the first exercise and ran, move on to the next exercise. The exercises consisted of the following:
By the time YHC made it over the hill the second time the light sprinkle had turned into a downpour. Stupid rain. I had really hoped to tear up that hill with all the running but audibled from over Mt. Chiseled to around it. No hill, but a bit further to run.
By the time YHC finished the last Derkin and lap we only had about 5 minutes left, so Rifle Carry your coupon back to COT.
With the remaining time we did some island suicides with 5 Burpees on one end and 5 Big Boy Sit-Ups on the other. Two rounds and we’re out of time.
If you’re wondering about the red text for some of the exercises…those are exercises from this week’s IPC. Zinfandel put together a good video to demonstrate form: https://youtu.be/xNpEnp3bP54 Check it out and go do the IPC this week. Saturday at New Town Elemetary! But if you were at Chiseled today you already know what the exercises are cause you did them.
Had an FNG from Massachusetts today, down visiting Centerfold and his son Cavalier. He’s a hockey/lax player so we named him Slapstick. Also had a Kotter return after a long hiatus. His name is Homer (doh!) and Doughboy is credited with shaming him into his return.
I’m not alone in claiming the Rolling Stones as my favorite band. There’s a strong case to be made for the Stones to be the greatest band of all time. For 60+ years, Mick, Keith and Charlie have written iconic tunes recorded timeless albums and fundamentally changed what it means for a band to tour. For today’s Meathead setlist, we fired up Exile on Main St. and went 10 swings a minute for 25 minutes. Next we alternated farmer’s and waiter carries with deadlift/high pulls on one end and thrusters on the opposite side of the parking lot. We finished with the core classics – plank, hollow body hold and glute bridge.
Since it’s a double album, we didn’t get to the end of the recording, but the song Shine a Light has a special meaning for me. Mick is singing about his former bandmate, Brian Jones. Jones became addicted to drugs was dismissed from the band (the band he started) and died soon after in a drowning accident. The song is a plea for serenity for his former mate.
The song is both mournful and hopeful. Even in the depths of desperation and death, we seek peace for our friends and family. Chances are we all know someone battling demons of addiction and mental health issues. It’s impossible to “fix” these people. We can only be there when they are ready. Print a list professional help and resources, drive them to appointments, remind people to take their medicine and complete the journals and breathing exercises. Join them for a walk in woods Pray together.
Luke 11:33 ESV“No one after lighting a lamp puts it in a cellar or under a basket, but on a stand, so that those who enter may see the light.
Ten men decided to accelerate on hump day (maybe to earn our happy hour). Cool temperatures and a fairly old group (4 over 50) made for perfect conditions for YHC. Luckily, Lorax posted today instead of tomorrow (he mentioned something about Labor Day getting him off track – I worked out on Labor Day so I was Prepared).
COP – 1 burpee, 10 SSH, 2 burpees, 10 IW, 3 burpees, 10 Mtn Climbers (PAX was likely happy after thinking burpees would end at 10)
YHC assigned partners and we moseyed over to the rock pile to grab one rock per team. Then we moseyed down to right field of the baseball field for some partner work. Partner one runs down to fence at field while partner two does called exercise and then flapjack.
Mosey up to picinic area for a ladder of 15, 10, 5 with both dips and step ups. Finish with 25 decline merkins
Mosey to other side of concession stand for a few minutes of wall sit. One partner holds rock out as long as they can and then hand off to partner.
Mosey back to rock pile. Monkey humpers for a 30 seconds (evidently, Smokey had never done monkey humpers before).
Mosey to middle of parking lot. Partner 1 does burpees while partner 2 runs down to next light and back. Flap-jack.
Finish with a few minutes of mary
Hard to believe a Respect has never done monkey humpers. He probably went home and tried to demonstrate for his M.
Snooka’s gold chain was shining in the morning moonlight and now YHC may be in trouble with the mafia for making fun of it. However, he beat Lorax in the first few sprints so Lorax is probably the one in trouble. The guys is 20 years older (supposedly).
Good to visit a different site as Centurion has been my only F3 workout for about 5 months. Trying to get my neigbors to wake up earlier and travel with me some instead of working out in our hood every morning. They had the gall to call me JV for not working out with them even though we started 30 minutes earlier.
Fallout’s family has had a rough period (COVID is the least of his worries) so let’s keep him and his family in our prayers.
As always, it was a privilege to lead this group this morning. Let’s all keep accelerating.
Please consider finding out a way to help your local public school. Lots of families could use help with supplies and food so call your PTO president or contact me for ideas.
7 Men ran over to Rounding Run. We did 5 loops there at various paces and directions. On the way back we ran down Smokerise and back. We also did a bunch of flutters. At least some of us did.
Look, writing backblasts for running workouts isn’t that interesting. We ran, that’s pretty much the gist.
Margo’s beard was back out, I think Margo might have been behind that beard, but couldn’t tell. He opted for old skool High Viz vest and not the Tron vest. I was disappointed.
Enron made it to FT for the first time since we hit Phase 2 and came to the Arbo. He was out in front the whole time. He also yelled “Objection” when he saw the Smokerise hill, as he didn’t remember it from before. He was overruled.
Turkey Leg slow-paced it around us all morning as he tapered for virtual Boston Marathon. It will be just like the Boston Marathon, except really nothing like it at all. But the suck of running 26.2 will still be there.
Ductwork didn’t want to do any flutters. Maybe he likes his core muscles loose and jiggly? Who am I to judge. He did do all the running.
Prohibition said he has been slower since he left Swift. I am not sure if that’s the FT sites fault or his own. Doesn’t really matter, his M is a 40 under 40 superstar so he’s basically a kept man so no need to be fast.
Lex was moving pretty good for a guy who usually hitting up gear workouts and bootcamps. He made us do excessive Merkins the other week at Cerberus. Hopefully I was able to return an equal amount of pain.
All of you are now signed up as backups for BRR this weekend. Keep your schedule clear.
Thanks to Ductwork for the takeout.
HELP! The COVID-19 pandemic has severely diminished the Red Cross’s blood supply and they have called upon the men of F3 Nation to step up like we always do. Regions throughout the country are hosting blood drives including ones close to us like F3 Metro and F3 Waxhaw(who is going to be done with 2 before we get done with our first). I’d say it’s our turn.
Our friends at the Brace Family YMCA(3127 Weddington Road Matthews NC) have offered to host the Red Cross and our pax for a donation day from 10AM to 2PM on Friday October 23rd. I know it’s not the cool thing to HC to things several weeks in advance but make an exception this time, block off your calendar around lunch time on 10/23 and SIGN UP NOW!
Q and A
Q: How do I sign up?
A: Go to redcrossblood.org
Next enter the code F3 in the Find Blood Drive Search
From there you will be shown a list of ALL F3 blood drives that are currently scheduled. You will choose the Brace Family YMCA on October 23 option. Then you will see all of the remaining appointment options from 10 AM to 2:30PM.
Q: My wife/brother/son/neighbor/coworker is interested in donating at this drive. Are they welcome to join?
A: Absolutely. The more the merrier. Provide them the same signup information I provided above and have them sign up the same way.
Q: I’ve been on some weird vacations recently. Will that prevent my eligibility to donate?
A: Maybe. But read the eligibility requirements www.redcrossblood.org/donate-blood/how-to-donate/eligibility-requirements.html
and see if you are still a candidate for donation. If you read through the eligibility requirements and determine you will NOT be able to donate, please refrain from signing up because you might be taking a spot away from another donor.
Q: I am not able to donate but I still want to help. How can I?
A: Mighty Mite has already wrangled Tuck and War Eagle to help out but we can always use more volunteers to assist in registration, logistics, setup, cleanup, and running the canteen. If you would like to assist on the day of the drive, please reach out to Mighty Mite.
Q: F3 has a lot of blood to donate in order to reach their lofty goals. Is this one blood drive going to be enough?
A: No. All regions participating in this effort are expected to host 4-5 blood drives between now and the end of 2021. Plan on donating and helping out at the next one!
Q: I am confused about _______
A: Reach out to Mighty Mite
After completing the weekly IPC Relay the Swarm group headed out. A couple of the usual Swarm participants decided to hang back for Impromptu and Deadwood started with us and bailed 2 minutes into the run.
Headed down past Rudy’s shed over the the HS for warm up. Had the jump the fence for my normal morning #2. Hollywood lead the warmup
Did 3 rounds of round about work, supines at one end and squats at the other
Moseyed over the the HS parking lot for 4 rounds of star fish
Front of the HS for 5 lunges at each light pole
The problem with doing a BB the following week is I don’t remember any of the stuff we did. Getting old is my excuse.
Now that IPC is in full swing I’ve realized we don’t include enough leg exercises into our workouts so I’ve made a commitment to do 50% legs in each of my workouts moving forward.
5 men met up at Olympus on a cool Saturday morning for some fellowship, ball-busting, and 400 swings. About halfway through, Frehley’s rolled in to catch the back half of the workout after posting at Stonehenge. He had sent a note to the Q, who promptly forgot until he saw his car rolling in.
Warm-up: SSH (20), IW (15), Mountain Climber (20) IC
Repeato 3 times (4 total rounds) with goblet squats, rows, and lunges (400 total swings)
Waiter carries – 1:00 per side 4 times (twice per side)
Snatches – 5 per side for 10 rounds (100 snatches)
Mary: elbow plank and hollow body hold
COT with the RockZero pax