DISCC given
Short mosey up semi-slippery hill to field (when is that thing going to dry out so we can use it!), circle up for some: SSH, LSS, MC, Merkins, and plank into stretch (one foot forward, arm up to sky, pause, back to plank, flapjack)
Mosey 1 lap around the field. Circle up deja vu where we just warmed up.
Fire Drill: PAX does exercise for random time/reps, then yells “Fire” at which time everyone drops, rolls left, 1 merkin, rolls right, 1 merkin, back on feet and continue on to next PAX. Finish when all PAX have called “Fire”, included: SSH, big boys, American knockout, imperial walker, merkin, flutter, arm raises, Moroccan night club.
Mosey back to parking lot, for round of BLIMPS (5 burpees, 10 lunges, 15 IW, 20 merkin, 25 plank jack, 30 squat).
Mosey to track for T1000 lead round of partner work with P1 doing bear crawl around track while P2 runs a lap and relieve’s P1 when caught up, swap and continue. That was harder than expected.
Mosey to the rocks for 3 rounds of thrusters, curls & tricep-extn, in reps from 15, 10, 5.
Mosey to COT for 5 MoM, with PAX taking turns for variety of H2H, big boys, Freddie mercury, and some weird laying-on-your-side thing Wrigley made up finished with a plank to put a bow on it.
(something Wrigley said while I ran to my car for my phone – need to make that more accessible in the future).
Your choices for morning posting are abundant, but the evenings are at the other extreme. The Appetizer’s specialty is adding an extra option to your beatdown menu. Today we served a record number of PAX and 2.0s and I hope it was a good taste for all.
Elsa visited from Pineville with his 5yo FNG who was christened Strong Guy due to an affinity for Marvel and superheroes in general. Despite his initial apprehension getting out of the car he had no issue keeping up and settled right in. Welome, passport stamped.
Dwight and Watson keep showing up and getting in their work. This was their first non-convergence post so they’re regulars now. Leading by example Dwight, fist-pump.
Twinkle Toes and Lefty made it look easy as did Wrigley and Double-Dribble (the Appetizer is the little brother to Clyent Dinner, hoping to follow those steps lead by Wrigley and those before). Chopper snuck in a couple minutes late but continues to set the bar super high as a double-R HIM, leading us all by example (but what if I can’t keep up with him now, ugh).
And at the other end, while T1000 used to complain with every burpee, now he’s leaving every beat down saying that wasn’t bad, or even, that was fun. He’s laying a solid foundation of strength, and will be leaving me in the dust very soon. Best of all, I’m pumped that HE sees the fruits of this labor. When you’re focused on the effort, progress comes so slowly it isn’t visible. But that’s because most of the real progress isn’t visible, that’s for both the physical and mental progress. There is a foundation that is easy to overlook, but it is critical and is built with patience and discipline, it is real and will serve him a life time.
Next week High Hat will be taking the lead, originally slated for this evening, but apparently Rock’s birthday takes priority over posting. Yep, he choose a birthday party over bear crawls and thrusters. No problem, live and let live, right? Or in this case, live and… let them eat cake. I’m hoping for an extra serving of birthday burpees next week.
15 for a brisk morning round at the country club of Bushwood— or Buschwood makes a bit of sense too.
I had a plan to stay on campus because a) I’m not that familiar with the neighborhood, and 2)I forgot my headlamp. So a quick drive-by pre run to see what shape the course was in – some parking lots out of play so had to meander around. Any who..
Warmup – 2 lap mosey around the parking lot circle – SSH, Damascus stretch, LSS, Mnt clmber, knee slaps
The Thang – head to the main lot – escort by course ranger Fiji and his new light up hat (BTW it’s washable- big selling point).
The 4 floor escalator
floor 1 (light pole) do 10 T-Merkins – run out and around flag pole and back
floor 2 (light pole) do 10 T-Merkins and 15 Shoulder Tap Merkins (2 is 1)- run out and around flag pole and back
floor 3 (light pole) do 10 T-Merkins , 15 Shoulder Tap Merkins (2 is 1) and 20 Knee Slaps- run out and around flag pole and back
floor 4 (light pole) do 10 T-Merkins , 15 Shoulder Tap Merkins (2 is 1),20 Knee Slaps and 25 Bobby Hurley’s – run out and around flag pole and back
The elevator is a good one to slow down the Gazelle’s just a tad – if you get a “Good Night” from someone on this you feel like you got your money’s worth.
Suicide Line Touches or Angry Bobby Knights- 1 minute timer to hit prescribed number of line touches – pick a teammate. For every line touch you don’t get to = 1 burpee penalty. Add your teammate’s penalty and both do that # of burpee penalties.
Many rounds per covered with many penalties.
14’s/14’s/13’s/13’s/12’s/12’s/11/11 in between we worked on an AbWebb of Big Boi and V-ups
lots of smack talk between the Tar Heel and Seminole Alumni
Mosey back to clubhouse – stop at the wall for some Mike Tyson/Jump Squat work – 6 reps/5 reps/4 reps
Mosey to finish – some various abs to finish off the workout.
Glad to take a road trip for this site and great bunch of PAX; you’ll get some runners – but this site is F3 Boot Camp – try to get close to 2.75-3miles in with various pain sections. next time we will explore the field/playground and track.
2 new faces for me – Doogie and Fallout – some young bucks who were working
Smuggler, bottlecap and centerfold were pacing fast on right side of the court
I heard Big Tuna in the mix. War Eagle sounds fast. Noonan help set the pace for me and sorry about the penalty burpees you had to do on my account.
Sightings of Fiji, Das Boot, Strawberry, Fuse, premature and deep dish pressing hard
COT
Announcements – See Centerfold for Rice And Beans assistance. We now move into the field and assist with feeding the homeless. Several Wed. in December – need 20 slots.
Various turkey trots – see chicken little for fund raiser
Prayers up for several Pax and their families.
11 men braved some chillier temperatures and circled up in the Arbo parking lot for this week’s episode of Fast Twitch. YHC had two bad ideas pulling into the parking lot, mentioned this with a weak disclaimer and dropped the first bad idea on the pax. It went something like this.
Hoover: “I’ve got two bad ideas for you. The first is the Raintree 10K.”
All pax: … *sigh*
Hoover: “The other is to run the Coburn half-pipe, twice.”
Random pax: … *sigh* “Where is that?” “We have to run over past Strawberry Ln.” “I think I left the iron on.”
And like that, we were off. YHC, as per the usual, kicked on some tunes and the pax followed. Some days YHC feels like the pied-piper. Mosey through the mean backstreets of Raintree, rounding run, woodfox, strawberry ln, eventually hitting Rosecliff and getting to Coburn. The pax all pulled up at Coburn and instructions were relayed.
Random pax: “So just down to the stop sign and back 2 times?”
Hoover: “No. All the way to the end and back, twice.”
Random pax: “That’s not the half-pipe”
Hoover: … *calculating lame excuse as to why we’ll do this anyway*
Random pax: “So we’re not stopping at Bevington?”
Hoover: “Try for two times out and back, faster guys go for three.”
Somehow YHC convinced the pax to get moving.
Towards the end of the second round, YHC was coming in near the 6, Gerber decided to go for a third round, followed by Turkey Leg, Alf, and Airwolf. Somehow all three aborted or just pulled up for the 6 and we did some mary in the middle of the road waiting for Gerber to come back. When he didn’t show up quickly, we decided to leave him to his fate. No pax wants to be on the wild streets of Coburn for too long. Alone or in a group that’s a dangerous place to be. Alf volunteered to stay behind and wait for him. Brave, sir. Very brave.
This is a tough area for a solo pax, with random deer, and barking dogs. God help the man who runs into a “Karen” who can unleash the kraken just for startling them in the gloom. I’m sure NextDoor is full of these horror stories. And speaking of horror stories, there’s no easy place to stop for a code brown. Now that’s a NextDoor horror story that will keep YHC up at night.
Not to keep you in suspense, but yes, Gerber made it back to the pax and proceeded to outrun us all to the launch point.
Moleskine:
The whole route is not what one would call easy. Plenty of hills as Alf kept reminding YHC every time YHC was passed. There was a vague threat from YHC about tying a rope to the fast guys to pull YHC along. Vague but empty. YHC was all out of rope.
The backblast title comes from Rock Thrill. YHC was jamming out to Bobby Womack’s, “Across 110th St” when Rock Thrill recognized the song. We talked briefly about tunes and he mentioned the backblast should be a reference/homage to the title track of that movie, the same song played at the end of Jackie Brown.
Solid group of pax today. No surprise on who was out front Gerber, Mr. “I ran leg 33 of BRR backwards”, Turkey Leg, Alf, and Airwolf. Cheese Curd and Ductwork were running neck and neck for the morning, route be damned. PurpleHaze, Rock Thrill, Astro, and Retread held down the 6 and kept YHC honest with pacing.
A solid 10K or more if you opted for the extra distance, no PRs were shattered but Retread is now the Local Legend of Firefox. It’s on Strava so you know it’s true.
Back in the parking lot, there were no announcements but Gerber pulled this odd contraption from the back of his car, mounted a phone to it and told us to go stand in front of the ABC store. 10 seconds later, your Fast Twitch Christmas card is ready and being printed off at Walmart as you read this. Get Benny your address and tell him Uncle Hoover sent ya. Maybe yu’ll get one in the mail, maybe not.
BTW, Purple Haze could totally be a Mini-Hoover if he would let his beard grow out. YHC can see the grey in there fighting to get out.
21 pax braved nearly freezing temps this morning to turn a few laps at Watchtower. Despite the cooler temps the spirits seemed good this morning as many discussed upcoming Thanksgiving plans. Went over DICCS and we began
THE WARMUP:
moseyed over to the bus parking lot on the other side of the school. We did 15 Side straddle hops, 15 imperial walkers, Jimmy Dougan’s – center left and right, calf stretches, downward dog, upward dog and Merkins.
THE THANG:
Turning Laps
I marked off 10 light poles around the outer road of the parking lot. We did 11’s of Dry Docks and Big Boy sit-ups. We ran around the entire parking lot to light pole number 10 did 10 drydocks, then back tracked to light pole number 1 and did 1 Big boy situp. Then we ran back around the parking lot to light pole number 9 and did 9 Dry docks then back to Pole 1 for 2 Big Boys. We repeated this until we got to 1 Dry dock and 10 big boys. The guys seemed like they were going to mutiny by the time we finished this exercise but everyone finished and seemed to feel good about it.
The Pit Stop
Next we went to the parking lot in front of the main entrance. We each lined up on one line of a parking space. We began a Webb of Merkins and LBC’s, however before each Merkin we would do a sideways alligator walk (plank position move sideways) from one side of the parking space to the other side of the parking space and then return to the first side the do our Merkins and LBC’s. We continued that until we got to 5 Merkins and 20 LBC’s. (I called this the pit stop because it’s like we are crawling under the car and rolling over to check what’s going on under the car)
The Chase
Everyone partnered up with a partner of equal skill. Partner A did 20 squats while partner B starts to runs backwards. When partner A is done with squats he runs to catch partner B. When he catches partner B then Partner B does 20 Squats while A runs backwards. We realized that 20 squats put a lot of distance between the 2 partners and made is really hard to sprint to catch up to the other partner, so we called an audible and changed it to only 10 squats.
After the Chase we only had about 3 minutes left, so we headed over to the COT and continued The Pit Stop webb. We made it up to 7 merkins and 28 LBC’s before time was up.
THE MOLESKIN:
Over all I felt it was a good workout and seemed to be received well by all the Pax. The first part of the workout ate up a lot of time, but we did get over 3 miles of running in, with it being Thanksgiving week, I think the extra running was appreciated. We had an FNG – Welcome to Sheldon! and a couple of announcements of Thanksgiving day activities include something called the F3 Gobbler -(clear your browser history after looking that up) and the Briarcrest 5K & 10K. Check the F3 News channel for details.
YHC has been watching the numbers at H&H (Hawksnest & Hydra) all year with a certain degree of incredulity if I am being honest. Sustaining 20+ PAX on a week in, week out basis is quite the feet, and after making comment regarding the same to the Deepest of Dishes, YHC was invited to Q a workout and experience the revolution first hand. I had no idea what I was getting myself into, but more on that after…
THE THANG:
Ye Olde Moleskinny:
It’s par for the course to get a little bit of mumblechatter at a workout, especially for YHC who is oft derided for high complexity weinkes. That said, I’ve never encountered mumblechatter to the level of the HN PAX. True, the trifusenik effect is present, but there seems to be a bit of a talk-then-work subculture which has taken root. Clearly the chatter brings all the PAX to the yard, so not gonna knock a working formula either. YHC pulled every dirty trick in the book to bring the gift of quiet through pain and succeeded only in moderation… I’ll take a small win. It was no small victory, however, to have more than 2 or 3 PAX count cadence out loud, which happened a solid one or two times during the 45 minutes.
All joking aside, this a tight knit crew and everyone got after what was designed to be a smokefest for the arms, chest, and shoulders #nosoccerarmshere. Impressively, the refuseniking which did occur was often during the planking portions #inactiverecovery. Solid work up and down the ranks. Grateful as always to Hopper and Deep Dish for the opportunity to lead, once Marathon training is done, I’ll have to make a point to get out to the H&H neck of the woods more frequently. Maybe next time I can be part of the chatter instead of swimming upstream.
Announcements:
Final thought for the day, as you gather to celebrate the season, be safe and take care of each other. The world is a challenging place for so many right now and it can be hard to be thankful. Find space where you can to help those who are struggling this week, the world will be a brighter place because of your generosity.
-SYITG
Flipper
Was feeling good this morning around 5:16 when YHC arrived to COT before Flash. The Ignition crowd led by Gerber heading down the Yellow Brick Road as they started their journey to (by all accounts) Hell. Ran into Goodfella who was there a bit early to do a pre-run. The rest of the 14 Pax slowly trickled in and all of a sudden it was time for…
DiCCS
Warmorama:
Moseyed down the YBR to Breadbowl’s Bidet for some stretching and a few Merkins and Plank Jacks mixed in to get those shoulders and cores engaged all the while keeping our heads on a swivel for possible traffic coming through. Thankfully no cars interrupted the euphoria.
Thang
Mosey to Stadium parking lot for “Elecides”
Run to first parking lane, do 1 of called exercise and back to start Repeato until reaching the final parking lane for 5 of called exercise.
1-Merkins
2-Big Boy Sit-ups
3-Speed Skaters 2 = 1
Mosey to back of MS to try and pick up Breadbowl on the way who had to make an early morning pit stop at Rudy’s Shed. Seems he must have had a hanger-oner as he was not yet finished when we strolled by.
Arrived at picnic tables and did called exercise X 20 and ran to Breezeway at bus pickup for Called exercise and return to Tables for the next round.
1-Derkins, Bear Crawl
2-Stepups, Lunge Walk
3-Irkins, Bunny Hop
Mosey around front of MS to COT and circle up for cool down and stretching for last 3 mins as the Ignition PAX roll in.
Done!
Great push by everyone and a perfect way to start off the week of high calories and good fellowship with our families.
Announcements:
Check your schedules and try to sign up for a Thursday to go serve meals at the homeless shelter.
M and 10+ 2.0 friendly.
Turkey Trot in Briar Crest- See Chicken Little to sign up. Spots still open.
Try to post at a Thanksgiving morning event and make an impact on a cause you care about and bring your families.
YHC took us out with a prayer
7 men gathered in the InVue parking lot this AM to kick off their Monday to sling heavy iron and get in plenty of 0.0. Turkey week is upon us and some pax are looking to gather their credit now in advance of Thursday. With the playlist set, courtesy of a suggestion by Mighty Mite, pax put the work in. It was a meat and potatoes workout and as Midriff would later point out it was a metal on metal kind of day.
The Thang:
10 rounds with alternating exercises
25 swings
10 squats (goblet or sumo)
5 lawnmowers per side or 5 renegade rows per side
We moved on to cook drills across the parking lot, then grabbed an extra 50 swings to kill some time, 10 cleans per side, 5 OH presses per side, and then wrapped up with a minute each of our static hold trio.
Moles-kinny
YHC’s weinke was a simple but effective routine. TBH, YHC wasn’t feeling overly creative and with the last Q at Meathead still fresh in some pax’s minds it was best to go with the basics and not push the envelope. Monday is also a time to reflect on (trash-talk) the weekend’s televised sporting events. So K.I.S.S. (Keep It Simple, Stupid) IMHO.
Announcements:
YHC had the take-out.
Now here it is, your moment of zen …
Guns N Roses: Welcome to the Jungle
Airbourne: Back in the Game
Quiet Riot: Bang Your Head
Alice Cooper: Poison
Twisted Sister: I Wanna Rock
Warrant: Cherry Pie
Motley Crue: Kickstart my Heart
Anthrax: I’m the Man
Clutch: Ghoul Wrangler
Motorhead: Breaking the Law
Blood for Blood: Ace of Spades (Motorhead cover)
Ugly Kid Joe: Everything About You
Why has no one ever replicated the True Burpee Mile™ successfully?
Because it’s impossible.
Not really, but Champion Forest is set up perfectly with a mile from top to bottom with 20 stops along street lights. No back and forth, no laps, just one straight shot of pure misery.
9 pax decided 52 degrees, foggy, and 100% humidity (not a joke) were perfect running conditions
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Warm-up:
The Thang:
Mosey to the Beginning of Champion Forest for the True Burpee Mile™:
Finished!
MOLESKIN:
This workout had it all:
Great job on the True Burpee Mile™ everyone. It’s an Ignition classic and the setup is hard to duplicate. Glad to initiate Hurry, Tool Time, and Tuck, y’all are official now.
Hurry tied for first on the “Straight Outta Lawson” segment which sounds great, and it is. However, he completely stopped and basically took a smoke break (and maybe even a nap) one street too early until he realized he had another street to go. No doubt he would have taken it easily.
Tool Time, Bottlecap, and Easy Button also put in top 5 segment times, Waxhaw is getting fast.
Welcome Tuck to Ignition. I think this was your first Ignition post. Passport stamped and well done.
It’s good to see Deadwood and Rubbermaid back at Ignition. They were apparently so happy to see each other as well because they stuck together the whole workout.
Thank you for the opportunity to lead today.
ANNOUNCEMENTS:
18 (counted at Number-ama) or 19 (counted at Name-O-Rama) PAX started the Turkey week with the best intention to burn these additional calories before they even had them! An unknown number did the MASH-workout and likewise, an unknown number braved my VQ workout! It was all about getting prepared for my daughter’s birthday – more to come…
Warmup
Being German, I started the workout a few seconds before 5:15am and moseyed along the street, past the CVS and circled up at the small parking lot which feels more like a dark, dirty backyard. Sugar Daddy took a shortcut from the starting point, as he still needs to learn how to set an alarm, but made it just in time to participate in the warm-up circle. 18 of each: side-straddle hops, imperial walkers, Moroccan night clubs, plank jacks and then a little bit of stretching. After that, we made an Indian Run past Target to the top of the small hill into the neighborhood. Chastain was already trying to Q-jack and suggested to build in some burpees… If he would have known, what was up my sleeve… On the way, we picked-up Posse, who should talk to Sugar Daddy about learning on how to set the Alarm (Actually, maybe they should talk to somebody else to get some good input).
The Thang
As it is my daughter’s ninth birthday, we did a “9” instead of a “7”. Starting on top of the hill, we did these things where nobody knows the name for (stationary lunge-jumps – suggestions are welcome!) and did speed skaters at the bottom of the hill. Of course, always 2-for-1, as it would be boring otherwise.
Taking a left we kept the group together with another Indian Run to the cul-de-sac, which was the starting point for our next set of pain. There are 9 lamp posts on the way to the other cul-de-sac and we alternated 3 different exercises (and of course: 9 reps of each): dry dogs, big boys and burpees (here you go, Chastain).
And again an Indian Run back to the starting point, for another visit of 9 lamp posts with 9 reps. This time: bobby hurlies, LBC´s and monkey hoppers.
As everybody did a great job with picking up the 6, we stayed together with another Indian Run to the Pet-supply shop where we started a 4-corner-each-corner-9-reps-deconstructed-burpee: in´s-and-out´s, merkins, jump squats and the full burpees.
As we still had a few seconds to spare, we finished off with 18 donkey kicks against the pet-supply-shop (haha) and went back to COT.
Moleskin
Apart from learning to set the alarms to the right time there was not much to report. There was little or no b******* and moaning throughout the workout – either the burpees killed everyone or everybody was mentally eating a turkey already or it is just the great support everybody shows for a VQ!
Thank you everyone – I had a great time being a VQ!
Announcements
Thank you Shop Dawg for taking us out today!
6th anniversary of Commitment. 19 men showed up to celebrate a big piece of how F3 Waxhaw got its start. YHC reached out to some of the OG’s (Old Guys) who were involved in starting F3 Waxhaw and was pleased to hear that some of them would be able to make it.
THE LAUNCH:
YEAR 1:
YEAR 2:
YEAR 3:
YEAR 4:
YEAR 5:
YEAR 6:
WRAP UP:
ANNOUNCEMENTS:
PRAYED OUT!