So…. I wasn’t necessarily forced to Q but when an OG asks and you haven’t posted in a few weeks just go with it. Here we go.
The Warmup:
The Thang:
I was so rusty and didn’t have my Weinke that we almost skipped to the second item on the list…but we didnt.
Mosey to the intersection near the traffic light.
At parking lot
Mosey to the normal 4 corners starting location.
Moesy to the bottom of the long hill beside the drivers ed cars.
The Moleskine:
I hit 5 miles and thought I wasn’t going to make it a few times… But this is F3 and fellow Pax are always there to push and encourage you to dig a little deeper and keep going. No need to mention anyone, they are all fast. Thanks for letting me lead, I’ll try to get out more!
See Chastains BB for announcements.
Maybe according to Mermaid, but not to the majority of the Centurion PAX posting in the mid-30s gloom. Nine men, most with warm legs, headed out for some pre-Thanksgiving work to get the weekend started. Continuing Sable’s theme from last week, YHC planned a merkin-heavy workout. We’ll see if we can call it a streak next week with Mermaid’s Black Friday impromptu convergence.
The Thang:
Mosey to Charlotte Catholic and circle up for COP at the bottom of the deck:
SSH x 15 IC
Imperial Walker x 15 IC
Low Slow Squats x 15 IC
Mountain Climbers x 15 IC
Peter Parker x 10 IC
Gather at the bottom of the first ramp and stare up (or down?) the Merkin Ladder. Up the ramps for the ladder, stopping at each turn for merkins, start at 20 and step down by 1. Three+ times up the ramp and 210 merkins for those scoring at home.
Re-group at the bottom of the ramp for some Mary: LBCs x 25 IC, Flutter x 25 IC, Rosalita x 20 IC
Mosey over to the aquatics center parking lot, admiring some freshly laid asphalt in the former Centurion AO lot. Three rounds up the hill: Round 1 = bear crawl, Round 2 = lunge walk, Round 3 = burpee broad jump.
Mosey back over to the former launch spot and lay down on the still warm asphalt. Thought about ending it right there, but felt a tinge of sympathy for those cold-legged tights mockers. Instead, more Mary: Boone LBC x 12 each side IC, Freddie Mercury x 20 IC, Heels to Heaven x 20 IC.
Mosey over to the brick benches: step-ups each leg, dips, derkins. Round 1 = 12 reps each, Round 2 = 10 reps each, Round 3 = 8 reps each.
Back to launch and finish out with some Mary – old school sit-ups OYO, dolly IC, flutter IC.
Done.
Moleskin:
Thanks to Mermaid and Margo for the opportunity. Mermaid gave me an encouraging honk while driving by my usual run in on Carmel. Pretty sure the 3 yoga-pant clad ladies tailing me not too far behind were blushing behind their headlamps thinking the honk was intended for them. #notsofastmyfriend Good to see Limey out in sub-40 weather, though I bet he (along with Mermaid) wishes he had gone with the tights. Missed Lorax, something about a plantars injury. No bueno, heal up soon brother. Missed Margo as well, but sounds like he had a hall pass preparing for the annual Centurion festival of lights workout sure to be scheduled in about 4 weeks. Wonder if that qualifies for its own passport stamp? Thanks to Mermaid for taking us out.
Announcements:
Q School tomorrow at Arboretum.
Black Friday workout at Centurion, 7am, Amelie’s lot, Mermaid on Q. Rumor has it as an hour workout, so have an extra slice of pie.
11 guys fought the cold to come lift blocks at a 0.0 workout. I arrive early to get the playlist set. New faces so I go introduce myself to. (Kotters Bookworm after a 2 year hiatus). DiCCs given. Lets get started.
WARM UP
10 Atomic Merkins
10 Block Jumps
THE THANG
Jack Webb of Block Jumps as the 1 and chest press as the 4. Thanks to Posse, Mayhem, and Dough boy for helping with counting.
Line blocks up on the curb and do an assortment of foot release squats, toe taps, and one legged lunges while one pax at a time takes turns wheel barrowing 6 parking spots. I don’t have a name for this so I will go with Wheel Barrow – but you take two small plates (2.5 lbs) and put your feet on them. Plank position and bear crawl except you don’t move your feet….you kind of drag them. (If you were at my last Diesel Q, we did them then).
Line up blocks at the end of the parking spaces away from curb. 30 air presses block presses (thanks Jwoww for the correction), crawl bear towards the curb, and 10 feet on the curb dry docks. 3 Rounds. I was called out by Posse for “Don’t Q it if you can’t do it”. More on that in the Moleskin.
Partner up. P1 does Curls while P2 is the timer with 50 toe taps. Bread Bowl living dangerously today asking me if 1 is 1 or 2 is 1 (For those that don’t know, when I asked I always respond with 2 is 1). Do this three rounds. Mayhem with the tongue in cheek feedback that Diesel is a no cardio site. I shut that down quickly reminding him that its a no running site, not no cardio. Now get back to toe tapping. Posse with feedback that it looks like we were doing some Irish jig and we needed Irish music. He jokingly asked if Springsteen had an Irish Jig (actually yes – American Land).
That’s it. Circle up for COT. Damn it, winkie is done and we have close to 15 minutes left. How did all that only take 30 minutes?!
Stay with your partners. P1 does curb dips and P2 is the timer with (licks finger to check the wind) 12, yes 12 In/Outs. 3 Rounds.
(Sill more time???!). Jwoww asks if he needs to jump in with some special merkins. Hell No! I’ve seen your special merkins and they are only possible for people under 200 pounds.
Back on the curb for Hungarian Get ups??? (Thanks Golden Plates for the attempted naming). So its a Russian Get up, crawl out to do a merkin, crawl back and do another russian get up. Do 10 on your won. Posse with the call out mentioning Russian Get up’s have made an appearance at my last 3 Q’s. Yes…another sign that I’ve Q’ed too much – same stale workout moves (see mole skin below).
Circle up for more curls. 21’s 7 bottom half curls, upper half curls, and full curls. Biceps aren’t burning yet, lets do 7 more curls. And while we are at it lets just finish out a second set of 21’s so bottom half and top half 7’s as well.
Watch Check….3 minutes. 10 block jumps on your own.
Watch Check….2 minutes. Aussie Burpees. Watch Check….keep doing burpees. Mayhem tells us we have 20 seconds left….keep doing burpees…..Time.
MOLE SKIN
ANNOUCNEMENTS
The evening was perfect. The table was set. Candles lighted to bring in the sunset from the Westward sky.
The change of venue to the table on the terrace was a nice touch by the Matre’ D.
13 men with children in tow arrived for the 5:30 at the best eatery in town. The specials tonight were Spaghetti legs and Perfectly charred wings and thighs.
Warmorama:
Mosey from HS lot to the traffic circle via the sidewalk for stretching and planks. We were joined by C3PO, Johnny5 and T1000 as they were fashionably late.
Thang:
Mosey to the awning at the HS gym for Triple Nickel- Run up stairs to wall at gym entrance for 5 Mike Tysons then run down sidewalk to tip of the spear for 5 Big Boys or 5 V-ups(your choice) R/R for 4 more rounds. Planks for the 6.
Mosey to sidewalk near Poop Palace and grab a lifting rock.
Here comes Chatterbox and Ruckin to join the party of 16 to make it 18. (Seems they stayed at the bar a little longer to finish their cocktails). Spread out on curb and do 25 curls. Lunge walk to other side of drive and do 25 squats and Lunge walk back to your rock for 25 Overhead presses. Lunge walk to other side of drive for 25 Carolina dry docks and lunge walk back to your rock.
Return the rocks and mosey to Wood benches at Middle School for 25 dips and run to MS entrance and do 20 step ups on picnic table benches. R/R doing 15 & 10. Then do all again for a second round. Al Gore for the 6.
Return to COT for cool down stretching and ending with 1:00 of have a nice day.
Was nice to end the way we did. The peaceful sound of children laughing and the faint sound of life moving around us for a solid minute where we could put everything we’re carrying down and just lie there and listen. Reflecting on my expectations of the minute-long have a nice day was that it would be quiet without anything to distract from the serenity, however, I found it much more peaceful to hear those kids laughing and really made the brief moment that much better. ”And now deep thoughts… by Jack Handy”
Announcements:
Waxhaw AOs shutting down for Thanksgiving to encourage support for Turkey Trot-like activities that are important to each of us. Several from which to choose.
6 year anniversary at Commitment on Saturday.
Blue Screen took us out with a prayer.
Starting the morning at 38 degrees can always be painful but feels like heaven after 10- minutes. DiCCS were given two minutes before 5:30 and the team was introduced to a deck of playing cards.
Four PAX were assigned suits with a corresponding pain exercise: Posse hearts Jump Squats, Everyone forget (lol) spades Bonny Blairs, Chatter Box clubs Speed Skaters, and Everyone forgot (lol) diamond Big Boy sit-ups, and Premature joker for dealers choice of 25 of any exercise. PAX started off 600M Mosey to the front of the school for a “simple” warmup.
20 SSH
15 Imperial walkers
Calf stretch 15 seconds per leg
Left and right runners stretch
Mosey around to the side of the school to start the THANG
The Thang
Started with Paula Abdul by running to second light pole and back one to flip first card. After completing 10 Paula Abdul’s and the all cards showed speed skaters, bonny blair, and jump squats. It became clear to me quickly why I sucked at IPC. PAX proceed to next parking lot and circled up to flip 15 more cards. Somehow, no one remembered the correct suit for spiderman merkins…hmm. Yeap, more legs and the PAX was happy! Last card flipped, the joker which meant dealers choice and good time to do 25 burpees.
Mosey another 400M and decided to take a small break from running and started walking lunges the distance of two light poles. Legs were on fire and headed to the cafeteria area to circle up and flip 15 more cards. Again, we all forget the spiderman merkins suit. However, as luck would have it, the joker was flipped. Dealer decided to do 25 spiderman merkins. Mosey back to COT parking lot to flip 15 more cards and at this point legs were shot!
PAX was shy by 5 cards and ran 2.8 miles. All said and done, over 100 bonny blairs, 100 jump squats, and 100 speed skaters plus Joker wild. I am sure walking downstairs will be fun.
Everyone pushed it today and got in a good workout being hump day. Great job!
Announcements
Q-School 10/21 Area 51 Calvary Church
Chicken Little will lead a Turkey Trot Thanksgiving Day and post info on The Playhouse and NewsChannel.
VQ Asylum Schnitzel
Prayer Request
Kelli Niro (premature wife) and decided not to take the medication
***POSTING ON BEHALF OF SWEATER SET***
30 brave men dug their cold weather gear out of storage for a below 30 degree workout and signed up for an adventurous morning!
Warm Up:
Mosey to the bus lot and circle up:
The Rolling Hills of Olde Providence:
Starting at the entrance of OP, run to Foxworth with exercises at each streetlight (5 Merkins on the left, 5 Squats on the right). Lunge walk up Foxworth and then a Mosey to YHC’s house to begin the fun.
Cinder Block Relay: Break up into groups of 3 and traverse Bedfordshire to Foxworth, handing the cinder block off to your partner at intersections. Mary and plank while you wait.
Mosey down Bedfordshire to Knightswood and do 5 burpees at each stoplight on your way back to Windyrush.
Once back at OP Elementary we did a variety of partner exercises (Dips, Carolina Dry Docks, Wall Sits and Step Ups). Was it variety or struggling to fill time?…..
Mosey back to launch for some quick Mary and DONE!
Moleskin:
The most Epic move of the morning was the turnout and donations of food for Loaves and Fishes. Blown away at the impact of F3Nation and what the Lord can do as we live out Proverbs 27:17, “As iron sharpens iron, so one man sharpens another”.
Announcements:
Moving to Waxhaw in August has been great. Especially meeting a lot of new guys at the Waxhaw AO’s. My first AO nearly 3 months ago was The Body Shop… so how did I get on the Q schedule after so long being absent from it? Just a driving need to give back. What everyone finds after joining F3 is the amazing support structure. Like most of you this last year I’ve leaned on a few great guys and really was feeling the need to lead again. My absence isn’t important, the important thing for everyone, especially the new guys, to understand is – no matter how great or inconsistent your Q turns out – the men of F3 have your back! No exception today.
I had a few inconsistency’s this morning…my cadence was atrocious. At the end, Longhaul said it took me 45 minutes to get it right. LOL My second was planning, these always look good on paper and I had it drawn out perfectly, or so i thought. My main issue was basic math. In a typical boot camp we get roughly 2.5 miles. That’s nearly half of the workout. I had this great idea of looping the AO twice and if you’ve ever been to Rea View Elem, you would know it’s not that big. Great AO, just bad planning. We covered 1.5 miles after two laps. Unfortunately the basic math here is i would need about 35 minutes of exercises to even get close to 45 minutes of work. This left me ad-libbing for nearly 20 minutes. Much to the chagrin of the group.
The Thang:
Disclaimers are pretty long now covering the headlamps, CPR and a phone, start early!
Mosey down and around the track… it’s not confirmed yet, but looking back, was I supposed to warm up the Mash Unit also? Was this my third “inconsistency” of the morning? Oh boy…sorry guys.
Circle up by the around track to bball court
Warmup
SS hop – cadence 25
2 burpees
Merkins – civilian 20
2 burpees
Lunges – civ 10 ea leg
2 burpees
Big boys – civ 20
Mosey
Behind school – Center building
Grab some wall for 7’s
Mike Tysons / Donkey kicks
Mosey
Parking lot
Bear crawl each parking spot – Merkin at each stripe x10
Mary – knees to chest / Amer Hammer
Check time – trouble is brewing…we burned about 10 minutes
And here’s what I left off that probably would have saved the day…dang it
Triple nickel on hill, merkins / squats
Lunge walk end of parking lot
Mosey to start / Decline merkins and plank jacks
Repeato – Mosey – around track to bball court – So we repeated the above and I still had about 20 minutes to go. Adding the triple nickel and lung walks likely would have gotten us there.
Longhaul to the rescue with a rock pile not to far away – mosey to the pile and we did three rounds of bicep curls, tricep extensions and overhead presses. Mixed in a few more burpees and some mary. Das Boots showed his juggling talents with two rocks and Sugar Daddy awarded the “Chain of Pain” for lifting the heaviest rock through three rounds.
Mosey back to start for plank jacks, mary and rounded out my cadence practice with some squats.
Great work by the crew, very little mumble chatter except during the second round of Mike Tyson’s. We worked the body and the brain today. Appreciate the opportunity to lead!
WELCOME – FNG Steve Martin – The Jerk
COT – Thanks for the take out Das Boot
Announcements:
There is a lot going on in Waxhaw and SOB. Tons of opportunities to give back. Take a look at Slack and GroupMe for ideas.
– Q School – If you haven’t Q’d yet this is a great opportunity to learn from some of the best (and a great time for a refresher if it’s been a while like YHC). Calvary Church this Sat at 7:00 AM.
– Service Project Saturday 8:30 – New Town Elementary (Watchtower AO) – spreading mulch and various other items.
8 strong for The Floater this morning! That’s a light crowd for this site. I’m sure the coldest morning we’ve had in a long time contributed to a few fart sacks.
The disclaimer was given, and we were off…
Here’s what went down:
Mosey around the block with Side Straddle Hops at each corner. Just like that we were back at COT… but the workout was just getting started!
Mosey. We dodged a car that was going 70 MPH through downtown Waxhaw safely made it through downtown Waxhaw, across the tracks and to the basketball court at the elementary school.
Circle up:
Imperial Walkers x 10
Merkin x 10
Moroccan Night Clubs x 10
Mountain Climbers x 10
Plank Jacks x 10
Partner up! Partner #1 works while #2 runs two down and back sprints on the court. Then flap jack. A total of:
Donkey Kicks – 100
Mike Tysons x 50
Up and Overs (on the large concrete blocks) x 25
BURPEE TRAIN! Arrghh!
Mosey back to COT… again. But we ain’t done!
Using the picnic tables under the shelter:
Dips, Derkins and Step Ups – set of 20 each, then 15 each, then 10 each
Mosey back to COT just so we remember where it is… then head down to the bottom of the hill for ab work.
After 7 straight minutes of various ab exercises (in cadence) it was a jail break up the hill back to COT.
The trip to COT was for real this time!
Done!
YHC rolled into the Blakeney park about 5 minutes before launch and wondered if he had the day or time wrong. Where was everyone? Finally YHC noticed Mary Kay stretching over by the playground area. Hey co-site Q, we meet over here. It was about this time that YHC realized that there were several guys hanging out in their cars enjoying the last few minutes of warmth because this was one of the first “cold” mornings of the year. Clock hit 5:30 disclaimer was given and off we went.
The Thing:
Moseyed over to the Blakeney medical complex and circled up for COP: SSH, Hillbillies, Peter Parkers, Parker Peters, Yoga stretch right and left leg, Morroccan Night Clubs.
Next up a crowd favorite that YHC learned from a Goonie Q at Davinci. Partner up and P1 runs down to the end of the complex at the 2nd daycare and runs back while P2 bearcrawls the same stretch doing a merkin at each parking spot. Flapjack at the spot where each partner bearcrawls to working your way to the end of the complex. The complex is looooong with the first couple of down and backs being just under a mile. It was probably about the 4th or 5th trip down when YHC passed Big Tuna who noted “This is a long damn way War Eagle”. Yes it was Tuna, yes it was…and we are all better for it. YHC called this one about 3/4 of the way through as we had gone for about 25 minutes and there were other things to get to.
Head over to the wall behind Old Navy. Partner back up with the same partner, P1 does 4 wall climbs while P2 does burpees. Flapjack for 4 sets. A few rounds of PAX called Mary exercises. Mosey back to launch but stopping at the alleyway for people’s chair with 50 overhead presses then Balls to the Wall and a repeato for 1 more set just to ensure that the shoulders are smoked.
Moleskin:
It has been a great start to Firestarter. There was obviously a need for a Monday bootcamp in SOB land. And a great mixture of SOB regulars and guys who typically post in Waxhaw so it has been a pleasure meeting new PAX. The goal of YHC was to keep things moving pretty quickly and get some distance in while burning out the upper body. Hopefully everyone got their money’s worth. Thanks for pushing hard fellas and thanks Teddy and MK for the opportunity to lead.
Announcements: