8 men gathered at Five Stones to get a workout in and then meet around a raging smoky fire. The goal was to drink coffee, eat donuts, and not freeze discuss F3 Waxhaw’s successes and how we can add more fuel to the fire to ensure we are reaching more Sad Clowns and to encourage the PAX to accelerate our Male Community Leadership. 2 main reasons for the backblast:
WORKOUT:
MEETING:
I’ll end this backblast the way I started today’s meeting . . . A SINCERE AND BIG THANKS to all the leaders of F3 (and especially these Board members).
YHC returned from a 3 mile pre-run with Area 51’s friendliest sasquatch (Hoover), Borat’s favorite swimwear (Slingshot), and the Simpsons’ matriarch (Marge) to find Mighty Mite pulling into the lot reserved for Olympus (no RockZero pax allowed).
After a quick disclaimer (“you good with get-ups?”), we got started.
Warm-up:
Main Event (this is when Frehley’s showed up after already posting at Stonehenge):
Neupert: 5 sets of 2 double clean and press
Complex:
Rep Pyramid: 2, 4, 6, 8, 10, 8, 6, 4, 2 (do the # of reps on each side for 1-handed swings and thrusters)
Easy strength:
Mary: 1:00 of elbow plank
COT with the RockZero pax
Announcements:
Moleskine:
YHC Qing a gear workout, Brutus doing a pre-run, and then Gerber and Speed Bump arrive for the gear workout — January 22 was Bizarro Day at Diesel. And 12 PAX were there to witness.
WARM-UP
Mose–wait, can’t do that at Diesel.
Hillbillies x 15 IC
Arm Circles
Windmill x 10 IC
Michael Phelps arm swings x 10 IC
THE THANG
Rifle Carry the cinderblock to the other end of the parking lot, stopping at each island for 1 set of 3 traveling merkins (right hand on block, both hands on block, left hand on block)
Return hugging the block close to chest, stopping for 5x squats at each island
Circle up for the rest of the fun
MOLESKINE
Reaching out for last-minute Qs on the GroupMe Site Q channel is a dangerous move and YHC should know that by now. Yet he did it again in December for The Body Shop and was quite excited that Chastain eagerly jumped at the opportunity — then came the reciprocal invitation to Q Diesel. A gear workout? After trying to pass it off to a Site Q who has basically ghosted The Body Shop for 7 months (not calling out Boitano’s name at all), YHC remembered that uncomfortable is a good thing.
As this was YHC’s first gear Q, the music was chosen from a list of personal musical firsts, with the goal of generating some entertainment and some mumblechatter. In another first, YHC decided to push the workout in spite of growing discontent around the swings. The weinke called for just 5 sets of 20 + 20 and the grumbling began at just set #3, but the Q was not deterred and was, in fact, inspired. We grow when we’re uncomfortable, right? Instead of 5 sets, we went for 8 sets before the revolt began. But the PAX got in 160 swings and it probably only felt like 100 for the body — and 400 for the mind? From some of the discord, it sounded like the Q called 100 burpees.
HUGE props to Turnbuckle in the Hanging Tough Challenge — he outlasted the group and looked like he had another 5 minutes in him. Not sure if the bigger accomplishment is holding the block that long and with such ease or making it through the song. Popeye also gets the Beast Mode award for his swings and enjoyment? of them. Centerfold was rocking the Presidential trivia. Chastain showed no signs of fatigue from the 2-mile pre-run, though Brutus switched from block to bricks kind of early on some exercises. Great to see Rockwell and also the MASH crew with Penalty Box and Bunyan, who YHC hasn’t crossed paths with as much recently. And kudos to Speed Bump for dragging out Gerber and Easy Button, not letting them lose to the fartsack with the excuse of tight calves, hammies, unwashed glitter headbands or whatever the challenges may be.
Go ahead and get uncomfortable and Q a site or workout type you’re not used to — heck, even post at a workout you’re not used too because you might surprise yourself and like it. I hear Dasher is looking to Q Diesel soon?
Awesome music included Mana, Michael Jackson, Alabama, Soul Asylum, New Kids on the Block, Spin Doctors, Beach Boys, Skid Row, Poison, Def Leppard, The Killers and Les Mis.
ANNOUNCEMENTS
Blood Drive — Saturday, January 30th at Five Stones Church. Sign up, save some lives.
COVID continues to creep in on us and brothers around us. Keep them in thoughts and prayers.
More opportunities to serve with Rice N Beans — if you haven’t done it yet, try it out and your week will be better for it. Check out the Service channel on GroupMe.
Greeted with some new faces (to Commitment that is). When asked names, a striking young lad said “FNG” but Nails soon called him out as a newer PAX, Costanza. Costanza explained his displeasure with that name….wrong answer!!!
Warmup
Mosey to the bridge and back to Nesbit circle. SSH, IW, Night Clubs, Mountain Climbers and repeato SSH x 25. Stretching – up/down dogs, calves and runners pose.
The Thang
From circle to top of hill (road), alternate between 5 merkins and speed skaters at every other tree.
To the rock pile. Grab a rock and rifle carry to lower parking lot. Pick a lane and line up at back line. Sets/reps consisted of:
Curls x 15, run to each island for squats x 5, monkey humpers x 5 and Bobby Hurley’s x 5 and return to back line. Repeat twice for 45 total rock reps, 45 total leg reps.
Shoulder press x 15, run to each island for squats x 5, monkey humpers x 5 and Bobby Hurley’s x 5 and return to back line. Repeat twice for 45 total rock reps, 45 total leg reps.
Triceps x 15, run to each island for squats x 5, monkey humpers x 5 and Bobby Hurley’s x 5 and return to back line. Repeat twice for 45 total rock reps, 45 total leg reps.
Rows x 15, run to each island for squats x 5, monkey humpers x 5 and Bobby Hurley’s x 5 and return to back line. Repeat twice for 45 total rock reps, 45 total leg reps.
Mosey to upper parking lot for “11’s” – Run width of parking lot. Alternate between dry docks and plank jacks at each end.
Return rock at lower lot for superset of 100 reps (25 each of above for exercises). Rifle carry rock back to rock pile.
From rock pile to PAX parking area, alternate between 5 merkins and speed skaters at every other tree.
PAX in a circle, on your six. Clock-wise around the circle with PAX calling out ab exercise of choice, 10 reps each. Somehow merkins became an ab exercise and Ghosted finished us off just in time with 5 burpees.
Our fellow Ruckers – Jingles, TB and Transporter witnessed our circle finale.
Moleskin
Costanza, welcome to Commitment and your forever now etched in stone F3 name!! The more you dislike the name, the more it sticks. Despite the name game, Costanza was out in front throughout most of the post only to be pushed and beaten by Ghosted. Ghosted – hell of a showing today!!! You’ve come a long way since joining this circus during the IPC. Wolverine attributed Ghosted’s improvement to posting at Pursuit. Hmmmm, something for all of us to consider??
Announcements / Closing
Waxhaw F3 2nd blood drive on 1/30/21 at Five Stones. Sign-up posted on Group Me and Slack. F2 opportunity at Waxhaw Tap House that afternoon. All Dryuary members make sure to have your Uber app charged up as alcohol, lesser blood and 30 days of abstinence may (should) play games with your tolerance.
Rice and beans sign-ups throughout the year.
Waxhaw World Tour CSAUP February 6, 2021 at 7:00 am to 11:00 am, starting and ending at Watchtower. Details on all social media platforms. Waxhaw Tap House will accommodate all PAX with an early opening following the event.
When it is 32 degrees you have to bring the heat.
The thang:
Mosey to a parking lot near the Y.
COP
SSH X 20
HAND RELEASE MERKINS X 10 HOLD IN PLANK FOR 10 MOUNTAIN CLIMBERS.
LOW VERY SLOW SQUATS X 20
Mosey to lochness.
Realize that cul-de-sac has sold all the tables.
2 laps station 1 10 step ups each leg. Station 2 20 dips 10 LBCs. Station 3 10 derkins 10 hand release merkins 20 dying cockroachs.
Break into 2 teams. Team 1 60 thrusters at rock pile. Team 2 10 jump squats run to second station 20 hand release merkins repeto going up by 2 squats and down by 2 merkins switch when team 1 is back.
Second round 50 curls and other team does plank jacks and squats.
Mosey to the Y for a flag carrier or scout run. Front of line runner sprints out 10 second returns to end of line.
5 minutes of 10 count merry except for Jazz Hands improvised 15 count box cutters.
Moleskin:
I told my 2.0 Sabertooth that I was proud of him this morning on the way home. He told me he was proud of me because I did a great job leading. After I let mey ego and pride inflate I told him it was easy to do because of the great men in the group. You truly make F3 fun and special. Thank you.
Jazz Hands getting back out in the gloom recently has been great to see. Brexit has been increasing his speed and his dad jokes. Cul-de-sac wanted to run further in the Flag carrier run cause he is a beast. Lex has like 68 more days of his 75 day fitness challenge i will be the first one to buy him a beer. Spare parts really put in the work today great job. Cheese curd was just knocking out the reps. Frehleys gave me some mumble chatter a little early and got quite until we were almost back to launch and damn near killed several pax with his shit talk. Tagalong’s beard made him sprint faster up the hills due some aerodynamic I couldn’t understand. I didn’t realize Airwolf had a sprained wrist from a failed attempt to teach his kid to rollerblade. His wife dared him to go down the steep driveway. Spoiler alert he didn’t succeed. He still knocked out the reps. Atlas did a 2 mile pre run before workout. He finished with over 5 miles and still killed the reps . Wild turkey killed it today. Thanks for reminding us it is better together. And war eagle gets the best dad joke award for What do you call a teacher who doesn’t fart in public? A private tooter.
Announcement:
Blood drive sign up.
Be on the look out for info on roof above packets.
Prayers for Rafi Cheese curds neice.
Thank you all. Remember good loves you and so do I. YHC kirby
9 bar flies PAX made their way to Marvin Tavern High to get a glimpse of the menu at the newest AO in F3 Waxhaw. Maybe it was the booze but this AO looks eerily similar to Dromedary’s AO.
YHB (Your Humble Bartender) issued the DCCS which included some safety precautions about Kettle One Vodka Bells, then put a few dollars into the juke box machine and away we stumbled.
FIRST SIP (gotta be 21 in this establishment):
SECOND DRINK:
ROUND OF SHOTS:
ANOTHER ROUND OF SHOTS:
LAST CALL:
LAST SIP:
DOORS LOCKED:
THE BILL:
PRAYERS FOR FIJI’S FRIEND PRASHANT WHO RECENTLY LOST HIS WIFE . . . LOVE ON YOUR WIFE AND FAMILY EVERYDAY!
16 Pax had faith that YHC would return from hiatus and make the return as Q today at Impromptu. A bit rusty as can be seen by unable to correctly identify exercise names early on, but in end was able to pull together a serviceable Q. So with that lets see how we pulled the 1 arm bandit and hit Jackpot with 7-7-7 on the wheel.
Warmup:
Mosey past the palace and add in few warmup exercises along way (high knees, butt kickers, side shuffle). Circle up around rotary and complete:
Thang:
First 7
Second 7
Third 7 – Jackpot
Once complete mosey back towards COT. Quick pit stop for dips at benches then finish at COT with 1 min of mary.
Moleskin:
Announcements:
Tool Time, Ice 9 and Sugar Daddy plus a very brief cameo appearance by Dasher
I was wondering how many might show this morning for my Swarm VQ and to my relief, only 3 other PAX decided get up early and endure. They were ready and willing to do whatever the workout entailed.
Warmup: Mosey around the front to the middle school circle and then to the big parking lot. Normal stretching and we were off.
Workout – find a line and Plank walk from one line to another and back with merkins (10,8,6,4,2) in between.
Then we went to the 4 corners of the parking lot and did 20 plank jacks, 20 Dry docks, 20 LBC and 20 Bonnie Blairs (1=1). We did this 5 times
As you all know, I love to run so I had to work some sprints into the routine so we went to the far end of the parking lot and sprinted up the hill to the island 3 times and recovered each time with a slow jog down the hill.
Mosey to the circle and started a 15 min AMRAP. 5 burpees and 20 squats at the middle circle, 20 dips at the benches, 20 step ups by the cafeteria and then back down the hill to the bottom circle for 10 merkins and 10 big boys.
Mosey around to Rudy’s shed for some more sprint work work up the hill to the parking lot. The plan was to sprint a 1/4 way up, half way, 3/4 and then all the way to that parking and jog back each time but thankfully we ran out of time and only got the 1/4, half and full in.
1 minute hallow hold at the top to fulfill the hour long obligation.
Sugar daddy – I’m not sure how this guy does it. He’s giving up between driving and voting age to most of us and still manages to be right in the mix every time. I still want to call him Mr Clean every time I see home though as he pulled that look off perfectly
Ice – TT mentioned it this morning but I think Ice is pound for pound (age for age) the best of the bunch. He’s got these workouts licked even though he sounds like a he needs to be on a respirator most mornings. Both he and sugar are inspiring to us all.
Tool Time brings it every morning and pushes me and the rest of the PAX to keep up. I get him most days when there is long running involved but its all I can do to keep up when ground work is required.
It was an enjoyable VQ for me which was made possible by the PAX. Thanks guys.
Thanks to all of F3 Waxhaw for being so welcoming to me these last couple months I was searching for something different for my workouts and this has been exactly what I needed
– Hurry
As the great philosopher Stefani Joanne Angelina Germanotta once said:
“I wanna hold ’em like they do in Texas, please
Fold ’em, let ’em hit me, raise it, baby, stay with me”
So the journey began. A good ole round of cards at the Brave.
The Thang
Mosey to parking lot next to AAA: butt kicks, high knees and karaoke on the way. Circle up for 20 SSH’s, 20 Mtn. Climbers, 20 LBC’s and 20 Squats
Ready to deal! Utilize F3 Deck of playing cards. Each ramp in a parking deck, pull a card, perform the exercise and reps on the card. Ace = 100 reps, Royal = 25 reps, Cards = # + 10 reps, Joker = 50 reps of PAX’s choice
Mosey to parking deck #1 for Spades (Legs): 12 bulgarian squats, 15 standing lunges, 25 squats and 50 rosalitas (Wild Turkey’s choice)
Mosey to parking deck #2 for Diamonds (Upper body): 100 arm circles, 19 ranger merkins, 13 church norris merkins, 14 carolina dry docks, 18 merkins, 17 derkins. This parking deck (by Cabo Fish Taco) is a beast
Mosey to parking deck #3 for Hearts (Cardio): 18 squat thrusts, backwards run up each ramp (Kirby’s favorite), 25 plank jacks, 25 mtn. climbers
Mosey to parking deck #4 for Clubs (Core): 18 luges, 25 freddie mercury’s, 17 LBC’s, 50 Rosalita’s (Frehley’s choice). Mix in additional cardio on way back down: 100 meter karaoke, 100 meter bear crawl
Mosey to launch: finish with 2 100-meter AYG sprints, 6-inches on your six for 30 seconds until time.
Moleskin
*end of soapbox*
Thanks brothers for the deep conversation after the workout this am. I needed it. And I needed to hear the struggles and joys from Frehleys and Kirby who are pressing into hard conversations. Always grateful to lead. It’s a gift.
Announcements
midriff out
Written by Mermaid, based loosely on YHC’s recollection of events:
Sable brought the Valley crew out for his Centurion Q this morning. Joined by a few Centurion regulars, the group was offered the quickest disclaimer and charged out of the launch lot.
Thang
No time for easing in this morning. Follow Sable across 51 onto CCHS campus. Circle up next to Stairwell 1 of Tartarus
COP
Low Slow Squat x 15
SSH x 15
MC x 15
Merkin x 15
Probably forgetting a few exercises here.
Enter Tartarus, level 1.
Long Ramp 11’s. AYG up full ramp. 10 Thruster type things (Plank-bring knees to stomach and back down). Run down ramp. 1 Plank Jack. 9-2, 8-3…you see the pattern.
Run up to level 4. Mary up at the top.
Back down ramps to thoroughfare on Tartarus side of football field, around the 50-yard line.
10 Merkin/10 offset right Merkin/10 offset left Merkin. Run around field to the other side. Stop at the 50. Repeat Merkins. Run to launch.
Mosey over to the Charlotte Aquatics lot. 3 times up and down the hill with some bear crawls and burpee broad jumps.
Mosey back to launch lot.
COT
Moleskin
Sable is site Q at The Valley. This workout has been meeting at Huntingtowne Farms Elementary on Thursdays for several years. It has been a bit of an isolated workout from A51 and Metro and includes some guys who straddle the line. Glad to see all the guys who regularly post over there join us at Centurion. Good on Sable for rallying the troops and then providing the beatdown. Over 3.5 miles of run. This guy will try damn hard to get a nap later.
Boones Farm informed Clover and YHC that his friend founded Biscuitville. Apparently, this place needs to be on your list.
Lorax had a fresh cut. Professional and all. He looked suave. Apparently it made him run fast too, he was out front all morning and lapped several on the 11’s. T-claps for the takeout prayer this morning.
Snuka was heading over to the gym on his way home. Gotta say, him telling me that made me feel like a bit of a slacker.
Margo got up and then dosed off before waking up again and texting YHC at 5:33 that he would not make it. Missed you out there. Shovel Flag, too.
All around, a great morning. Tough workout and solid crew of men.