School is in Suckers
Quick Mosey around lake and warmed up with usual stretches.
Mosey to parking lot near Tennis Courts for Billy Madison 2.0. 12 of each exercise followed by a lap around parking lot ~0.2 mile
Exercises were: LBC, Merkin, American Hammers, Peter Parkers, Jump Squats, Moroccan Nightclubs, Plank Jacks, Shoulder Taps, Bobby Hurleys, 6”Plank Holds for 12 seconds, Heals to Heaven, Merkins
done!
COT
Give Blood on Jan. 30th. Just sign up and go do it. You will save a life.
CSAUP February 6th
YHC (Twinkle Toes) took us out with a prayer.
Finding New Territory
Light numbers this AM, just a total of 3 Pax showed up and ready to get after it. The plan was to get off school property and look for some new (or rarely used) territory- Rose Cliff hill. To get warmed up the workout hit us in the face almost immediately as we took a right out of the parking lot
The Thang
Speed bumps (x3) Burpees x10 at each with ruck press vs jump
Light posts (x6) Bent over rows, curls, overhead press and triceps extension w/ ruck
Once at Rose Cliff Hill
Starting at the base…circle driveway
Lung walk to their next driveway, ruck the hill and perform the following at both the top and bottom of the hil
Top of Hill: Squats x15
1 min of overhead hold (each Pax slow counted to 60)
Bottom of Hill: Ruck swings
Complete 5 total rounds
While this component to longer then expected, it did save us having to do the Burpees/ row, curl, press on the way back
Once back in the parking lot:
Standing side crunches x12 per side
Ruck press flutters x20 in cadence
DONE
Announcements: Blood Drive
Take-out: Well, that did not happen, but I was able to share the story of my niece- Search slack for details. Thanks for all the prayers
Ye’ Old Mole Skinny
- Thank you for the opportunity to lead/ Thank you for following my lead without complaining
- This core group along with the guys that pop in and out continue to push for 60 mins.
- WT wanted to get off property, hope you enjoyed the hill
- Geraldo claims he can’t do burpees- thanks for the modifications
- Overhead presses are hard, hence the focus today. My goal is to get better, so by the time we got to the 5th round I was done
- Thank you to Wild Turkeys M who provided me a one of a kind, commissioned art piece. Its perfect gift for a family member. This was a unique request and his M did a great job. I will have another to give to my M, something about the kids for mothers day
- Speed Ruck tomorrow….get some!
- Combat Carl creates a plan, Combat Carl sticks to the plan.
Best of 2020
So this is probably one of my latest BB that I have ever done. 2 full weeks and now 1 full additional workout Q overdue. That said on this glorious day (at least prior to storming the capital), 5 pax pulled up and got at it. The plan was simple, just rip off some of the hardest workouts that we have completed at SACS 2020, make them better 🙂 and claim all the credit.
Prior to even launching, I laid out all of the extra sandbags needed for this workout. I have several in the 40, 30, 25 and 20 lb range. I won’t disclose what everyone chose, but when WT grabbed a 40, I grabbed one too.
Head to the track for a warm up lap
The Thang
Thank to Geraldo (who ripped this off from someone else)
Point A and Point B 100 yards away (1 length of the track)
Point A- 15 squats with ruck and sand bag / swap with lunges x10 per side (drop extra weight)
Then fast mosey to point B to do one the following x15 each w/ruck
- Sunrise – closer to a thruster just without the squat
- Bent over row
- Get-ups
- Swings
- Curl
So YES, that is 20 total trips with fast mosey, tons of heavy weighted squats/ lunges and a bunch of ruck PT
On our way to the next pain station, we stopped at the stairs and performed 2 trips
Triceps extensions on the bottom x10 and overhead presses x10 at the stop of the stairs
Next pain station brought to you by Flipper
Shuttle trashcan run w/ruck
5 burpess at the baseline
2,4,6 at the trashcans spaced 20 yards from one another
DONE
Announcements: Blood Drive
Take out: YHC
Ye’ Old Mole Skinny
- Thank you for the solid based of regulars that show up week after week.
- If you are interested in this site, have questions, please reach out to Geraldo or myself. We would love some new blood
- Thank you to the Q’s that show up and provide 60mins of fun. There are a ton of challenging workouts, but I hated both of these movements
- Great job adding extra weight. We did something similar with Hoover a few weeks later, get to add weight to the squats
- This workout really drives the heartrate! Thank god I had the support of the other Pax as I would not do this on my own…infact I wanted to stop midway thru
- Sorry for the delay. This has been on my mind and I wanted to get this out before I created my next BB for todays workout.
- If you want others to follow, lead by example
What kind of man do you want to be at 62 years old?
13 had to have more/some Cowbell. There was an invitation out to all PAX, specifically MASHers, to join YHC at the new workout in Wesley Chapel featuring Kettlebells and Sprinting. We also planned a special birthday party for Blue Screen but thankfully Zinfandel never showed with the Birthday Cake that he was supposed to jump out of. Congrats Blue Screen on being 62 and still kicking a$$ and accelerating in all 3 Fs! Something for all the PAX to be inspired by.
- The goal of cowbell is to keep the heart rates elevated by doing some weighted exercises and then short sprints (50-100 yards)
- The goal of today’s workout was to get new PAX there to show them that this isn’t necessarily a tougher workout but a different workout . . . And it is good to mix up your routine and grow some new muscle
- Mission accomplished as we had 7 new Site FNGs! Well done men!
MIC CHECK:
TraditionalExercises withoutKettlebell- Low slow squat, Overhead Press, Halo, Thrusters, Curls, Figure 8
AND A 1, AND A 2, AND A 1, 2, 3 (cue Blue Oyster Cult’s “The Reaper”):
- Sets of 2 exercises
- Then sprint either around parking lot or across parking lot and back
- MASHers subbed various Mary for sprints
- KB Swings and Upright Rows
- Thrusters and Curls
- Lawn Mower and Halo
- One-Legged Split Squat circles and Thrusters
- 1 round of abs with double leg overs and chest press/sit-up/overhead press
THE MASTERPIECE (envision Cowbell-ist Gene (Will Farrell) working his magic throughout the studio)
- Partner work
- P1 sprints across parking lot and back
- P2 does exercises
- Round 1: Thrusters
- Round 2: Chest press/Sit-up/Overhead press
- Repeat x3 for each round
- Finish with Russian KB Twist w/Twist Twist (move KB from 1 side to other and then twist back and forth once with no weight)
FEEDBACK SESSION (envision THE Bruce Dickinson coming in and giving a pep talk):
- 6th Man: It was only fitting that Blue Screen was the 6th man today (and it happened naturally)
- He got his start at Weddington
- Nickname due to background in IT (Editor’s Note: I think he LITERALLY wrote the book on the Cloud)
- Mike did a great job of laying out what F3 has meant to him
- Here are a few things I have noticed and continue to be impressed with Mike
- 1st F: He is 62 years young today. I saw him sprinting and beating Chastain in a sprint this morning . . . CRAZY!
- 2nd F: He has become good friends with many F3 brothers
- He talked about how becoming an empty nester has changed and challenged some relationships
- For him, F3 has filled that void with genuine friendships
- This happens because Mike is very open, raw, and available
- 3rd F: This is the area where he has accelerated the most in the past couple of years
- He started participating in QSource
- Then tried out Sunday morning Open Door via Zoom
- Editor’s note: For first several weeks, he didn’t turn his camera on and was just lurking (ha!)
- Now he is not only a big part of that Open Door group but also participates at Sanctuary on Monday nights
- He is very active with Rice n’ Beans . . . In fact, he is going TONIGHT with his family on his birthday!
- This weekend, he and 2 of his sons are driving to eastern NC to go participate in a 3rd F project being headed up by Mayhem
- Blue Screen closed us out in prayer as well about tomorrow not being promised
- Shop Dawg’s family
- Damascus’ daughter’s friend has passed away
- Centerfold’s mom in for another round of chemo today
- Tanyatine’s brother continues to battle cancer
- Tomorrow is not promised . . . Let alone 62 years . . . What are you going to do to keep improving and accelerating in all aspects of your life?
Back to the Original Stomping Grounds
It was awesome to be back at Chiseled Today. I helped Fuse Box launch Chiseled many moons ago and it was great to Q it this morning and see it’s doing very well. I threw Fuse for a loop this morning when I forgot to wear my matching Rocky Suit. It was great to see some familiar faces and also meet some new guys. When we launched this site our goal was to have guys concentrate on function and form and move a ton of gear around the parking lot. Coupons and rocks are our only gear for right now but they are still offering a killer workout. If you concentrate on form and put in the reps the Q is calling for I promise you will get a really good workout in.
Warmup:
Mosey up to Cuthbertson and back and circle up.
SSH x15
Moroccan Nightclubs x10
Merkins x10
Bunch of Stretches
Wide Arm Merkins x10
That Thang:
Grab Rocks out of the rock pile and place them opposite cur to Coupons on other end of parking lot.
Rocks-x15 Tricep Extensions run to opposite end Coupons x15 Thrusters (3 Rounds)
Rocks x15 Overhead Presses run to opposite end Coupons x15 chest presses from ground(3 Rounds)
Rocks x15 Lunges with Rocks overhead run to other end Coupons x15 Curls (3 Rounds)
Put Rocks up and Mosey back to Coupons for Coupon work
x15 Upright Rows, x15 Squats, 10 Merkins off the block, Ab work and then something awful Popeye had us do!
Moleskin:
All 14 guys crushed it this morning. I was really impressed with everyone’s work ethic. Little moaning about the extra running between rock and coupon stations. I just figured since we had so much fartsacking yesterday that we needed to get some extra running in this morning. Again it was really great to be back out at Chiseled and looking forward to many more workouts at this site. Next time I Q I may try out those new running trails.
Announcements:
Continue to keep Shop Dawg’s family in your prayers
New times are opened up for the blood drive this Saturday, get signed up if not already. Coolers of beer to follow blood drive.
Q-Source every Monday after Asylum
Blackbeard’s Birthday Bash/Drowning in mary
After a little pre-run with YHQ, Cooter 2 and Goonie, the PAX showed up to a very gloomy morning already requesting to relocate to a parking garage… be careful what you ask for… It was YHQs 41st birthday. There was a theme…
The Thang:
Mosey to parking lot by Moe’s for warmup circle including Empireal walkers, Side straddle hops, Hilbillys, Merkins, LBC and Burpees.
Mosey to the bottom of the movie theater parking garage where the work begins. 1 exercise prescribed at each turn up 3 levels of the parking deck for 6 exercises in total consisting of burpees, jump squats, American hammer, hand release merkins, dry docks, and diamond merkins. 3 sets of 10 reps of each exercise running up the deck from one station to the next and 1 set of 11 reps for 41 total reps of each exercise running back down to the start for each set.
Mosey back to launch for some epic Mary/swim lessons in the down-pouring gloom. The goal of which was for no man to have a dry spot of clothing left and was accomplished. LBC, Freddie Mercury, flutter, six inches followed by flipping over for 1 min elbow planks.
Moleskin:
Due to a pretty nasty overnight storm prior to launch, YHQ changed the originally planned location to the parking garage for the thang which resulted in Goonie’s mumble chatter during warmups quickly turning into a snot woggle when the work began. Good to see Carney back out for the first time in awhile.Tag Along’s freshly shaved head made him seem faster than usual. Midriff and other’s increased YHQs insecurities about a current lack of beard status. Long Haul, Pulled Pork, Sir Toppom Hat, Rousey and Brushback crushed out the reps. Wild Turkey dragged YHQ up the ramp numerous times. The Mary at the end may have been the best part due to the epic downpour that started at precisely 6:10am. Kirby summed it up by stating that “if you had your head uphill for the Mary, your (hind quarters) is now perfectly clean from all the water you just swam in” or something to that effect. Thanks Cooter2 for giving me the reigns for today and thanks to the PAX for the birthday wishes. AYE!
2021 MVP (Minimum Viable Product) Backblast
This backblast is meant to serve as an example of a “Minimum Viable Product” backblast that anyone can take 5 minutes or less to write. 2021 is a year about metrics and analytics. The Pax will not be denied their post counts which come from you writing a backblast. So, here you go.
*** Start MVP Backblast***
- DICCS
- Warmup
- We ran, did exercises, ran more, did more exercises, ran more.
- COT
- Announcements
- Prayer – Pray for Shop Dawg and his family as his Dad John went to be with the Lord. Pray for Chris, Catfish’s Mom, who is in the hospital with COVID but improving.
Freed to Bleed: Taking down a Goliath
TL;DR
Be someone’s hero! Sign up to donate today!
Waxhaw Blood Drive
Five Stones Church
1117 Cuthbertson Rd
Saturday, January 30
09:00 AM – 01:30 PM
https://www.redcrossblood.org/give.html/drive-results?order=DATE&range=10&zipSponsor=F3
Hey if you haven’t heard we’re having another blood drive; and you don’t want to be like me. I registered for the last blood drive but had family commitment come up and I had to cancel. Couple of phone calls and conversations later and I’m scheduled to Q the next blood drive. So you should HC and follow through, otherwise you’re Qing the next one!
So, I have a WHY I donate but I didn’t have a how to Q a blood drive – that’s where my man Turnbuckle comes in.
Let’s start with my WHY…I’m O-Neg and I’ve been donating blood for more than 25 years. I didn’t know my blood type until I joined the Army; they put it right on your I.D. tags. It wasn’t long after I arrived at my first duty station that my unit had a blood drive; that’s when I discovered that my blood type is considered universal – anyone can use it. So my blood had the opportunity to help lots of service members and their families. I really don’t care for needles and I’ve been intimidated to donate on more than one occasion, but I’ve donated whole blood, power red, and platelets over the years. I’ve had really great experiences and super terrible ones too, but as an O-Neg I feel that it’s a way for me to serve others – especially after I learned that O-Neg is often used in trauma and emergency situations where they don’t have time to type the patient’s blood.
Blood is a perishable product that can only come from volunteer blood donors. With someone in the U.S. needing blood every two seconds, blood products must be constantly replenished, according to the Red Cross. The ARC urges community members to donate blood and help ensure that patients in local hospitals have a supply of blood ready and waiting before an emergency occurs. When my dad was in the hospital and needed blood I thought that I could just donate right then and there, but I was told that they could only give him blood that had been screened and tested. When Goodfella’s wife was in need of a blood transfusion, someone’s donation was ready and waiting to be used. With a simple blood donation, we have the ability to help save the life of someone who could be a friend, neighbor, or loved one. Blood is routinely transfused to patients with cancer and other diseases, premature babies, organ transplant recipients and trauma victims. Donors with all blood types are needed, especially those with types O negative, A negative and B negative. Part of the F3 mission is to invigorate male community leadership, and with this blood drive we have an opportunity to step forward as leaders to help our community and save lives.
Fuse Box started Waxhaw off on the right foot and Turnbuckle took the bull by the horns for the second round, so they partnered with me for round three. Turnbuckle has been amazing at connecting with the ARC and finding a place to hold the drive but he asked me to stretch myself and be the marketing department and donor whisperer. It’s been challenging (I really don’t know how Zin does it) and I’ve really stunk at it a few times, but I can always go back to my WHY – serving others.
So 2020 was full of Goliaths: quarantine, civil unrest, job loss, mental and physical health challenges, etc. F3 Waxhaw has partnered with Five Stones Church to take down a different kind of Goliath, one started by F3 Nation in 2020 – the launch of a Freed to Bleed campaign to collect 10,000 pints of blood by December 31, 2021 in celebration of our 10 year anniversary. Through our two completed blood drives, F3 Waxhaw has collected 111 pints for the American Red Cross and we’re hoping to collect another 50 or so pints this Saturday. It’s going to take PAX willing to Hard Commit, EH friends and family, and follow through. The Red Cross isn’t expecting us to use up all their supplies; they expect some people to cancel or be no-shows, and others to be deferred. Let’s show them that F3 is different! If you’re interested in donating and you cannot find any slots available online, then give us your contact information and be ready to step up and answer the call. Not sure if you can donate, come in and check your eligibility – stick around for some 2nd F and volunteer where needed.
I thought that it might be fun to add a little challenge in there too, so I took the time to look at the donors and donations from the last two Waxhaw drives and created a scoreboard. You earn a point for every Waxhaw pint donated. You earn a point for stepping out of your comfort zone and being a First Time Donor at a Waxhaw blood drive. You earn a point for every EH’d Waxhaw pint donated – you can only earn points for the non-Waxhaw Pax donors you EH’d.
Here’s the link to see where you stand: https://docs.google.com/spreadsheets/d/1KiVW3TkLZzj0JLdrw-ceGay0OK46aLfpLCqWLx0Ni8w/edit?usp=sharing
Thank you for the opportunity to lead a great group of brothers!
Don’t skip calf day
When it was announced months ago that a new Monday boot camp would be starting at Blakeney and it would be named “Firestarter,” YHC got excited remembering some of his favorite Stephen King books, movies and anecdotes and knew this would make for a great theme someday when Qing. YHC Qed on Monday and began working on that theme in earnest Sunday night — the lack of theme preparation was apparent to the 12 PAX in attendance.
WARM-UP
Mosey towards Starbucks – has this ever been done before? Firestarter always seems to head towards 131 Main to start.
Hillbillies x 19 IC
Plank Jacks x 19 IC
Freddie Mercury x 19 IC
Squat Twists x 19 IC
THE THANG
Run from the Victoria’s Secret Lululemon to the trampoline store, stopping at each crosswalk for 5x Alternating Shoulder Taps, but bear crawl across the two ornate concrete crossings (7 stops total)
Sets of Squats x 10 IC
- Regular
- Sumo
- Bonnie Blairs
Return to the Victoria’s Secret Lululemon, repeating the shoulder taps and bear crawls
Run back to Banana Republic for Baryshnikov Squats x 19 IC
Run to the J. Jill short wall for…
- Incline Merkins x 10 OYO
- Dips x 10 OYO
- 3 sets total
Head to the stairs
- Head up the stairs with 5x calve raises on each step
- 1 Kraken Burpee at the top
- Run back down for 2 squats
Repeat for 3 Kraken Burpees and 4 squats, then for 5 Kraken and 6 squats, with calve raises on each ascent and varying the direction of the feet (regular, inward, outward)
Run to the back side of Target
- Run along the back of Target stopping at each functioning light on the right for 10 Cujos (Pointer Dogs)
Plank
Jailbreak a la Shawshank Redemption to COT
Shawshank
MOLESKINE
YHC quickly realized that a Stephen King-themed workout is a challenge unless one wants to bludgeon another PAX at the ankles a la Misery — maybe that’s where the calves came in? The number 19 is prevalent in some of his works and that sounded better than doing sets of 61 — the number of novels he has published — or 3000-4000 — the number of words he used to write daily before toning it down to just about 1000.
YHC likes to dig into the exicon for workouts and “Cujo” for the pointer dogs was the most natural, non-partner exercise. But then things got complicated. There was a mocking comment of, “Nice VQ so far” — if YHC drove a 1958 Plymouth Fury, it would have been tearing around the corner at that point looking for a victim. Slack comments mentioned the “laundry list” of instructions to be given — better than the laundry service at the Overlook Hotel, though. The unplannable final scene of the workout, however, was how the drizzle began and it mirrored Shawshank Redemption as the PAX looked up and enjoyed the freedom of being done with an overly complicated Q. “Get busy livin’ or get busy dying.”
Approximately 400 calf raises — that’s a terrible idea. Calf Day should not be a thing.
Stephen King’s least favorite film adaptation — Stanley Kubrick’s The Shining because of the way it treats Jack Nicholson’s character.
Firestarter? Drew Barrymore’s first dramatic lead and a horribly rated film on Rotten Tomatoes.
YHC’s favorite King novel? Pet Semetary.
Stephen King holds the record for most movie adaptations of his works at 34.
ANNOUNCEMENTS
Blood Drive — Friday, Feb 19th at the Brace YMCA. Sign up, save some lives.
Check out The Appetizer on Tuesday evenings at Rea View Elementary at 530 PM — great for 2.0s also.
