Short little mosey around the neglected 9.
The usual Bushwood crew has been Spotty over the last few weeks.. Whether from the holidays, vacations or Covid, its been a while since we have all been together. Today was no different. As One Star has passed the CO-Site Q flag on to YHC and taken the reigns on the new Last Call workout (Friday at Marvin High 6am start- Free Marketing) transition was slightly delayed with Both Fiji and Myself being out of Town for extended periods. Last night, we realized that here was no one on Q, thanks to Bottle Cap for TBD reminder! So we scrambled, drew straws, and went with it. I looked through some old Wienkes for a quick fix.. Well quick fix turned into something a little different where a text went out to the Pax to stretch early for a rather lengthy mosey… Not sure if the bitter cold or the text thwarted some Pax and directed them to some other Tuesday workout, but there is something to be said with a more intimate crew.
Warmup:
we started a quick stretch for those who were there early and watched Big Ben One Star come in Hot on two wheels. Found some nice mosey music on Sirius Spectrum Channel 28 and got the speaker going to set the pace for the aforementioned lllooonnnggg Mosey/Warmup (forgot to set the odometer sadly) of roughly 2 miles total… We went the a little different direction through the school path to Joe Kerr. This includes the neglected swamplands of Bushwood that reminds YHC of younger years and playing Cow Pasture golf. During mosey, YHC called out 3-5 Burpees a handful of times to keep pax together. Hooked a Left onto Autumn Blossom into MC and the traffic Circle at Running Horse to do the actual warmup.
- 18 SSH IC
- 18 Imperial Squawkers IC- Had a little trouble counting these and kept laughing and getting laughed at.
- 18 Merkins
- 18 Peter Parkers
- Calf Stretch
Finished up the last 1/2 mile of our mosey back to the school.
Thang: the music on Spectrum was getting less and less workout friendly, so we had to amp it up and switch to Lithium 34 just in time for Rage Against the Machine to get us going.
Hit the wall for
- 15 Tysons
- 30 Jabs IC
- 20 Dry docks
- 30 Press IC
- Repeat
Head to the rock pile grab a lifting rock and head to the parking lot. We did two exercises then ran a full lot loop together.
- 20 Squat thrusters
- Curls -21’s
- 1st Lap
- 20 Lat Lift Merkins- these are tougher than I thought and got some grunting. Right Hacksaw, Merkin, left Hacksaw equals 1. Working Lats, shoulder and chest.
- 50 LBC
- 2nd Lap
- 20 Shoulder raises
- 20 Rows
- Last Lap
- 20 Tri ext
- Rifle carry rock back to pile.
Head back to COT for some V-ups and Chippy crosses to finish out.
Moleskin:
Was mentioned that we will get a lot in with mileage. We ended covering a full 5k while pretty much working every muscle group. The longer mosey gave the Pax time to chat some which is always great. As mentioned earlier, we were finally able to Pass the Bushwood flag on, where YHC was told it may need to be “reworked” a little. As always, its great to get out and lead folks on this journey. Speaking of, we are looking for Q’s at Bushwood if you are interested. this is an interesting location for some folks that have not attended, we get both Waxhaw and some SOB pax crossing over to switch things up. So there are opportunities to meet some new faces.
Announcements:
- Blood Drives for Both Waxhaw and SOB coming up–See Groupme or Slack
- YHC had a few Prayer Requests; Rory 17/18 boy who was in a serious car Accident over thanksgving and slowly progressing from a head injury. River a 7yr old boy that was diagnosed with a Cancer I can’t even pronounce in the nasal/brain area and undergoing weekly chemo. Then My brother Kevin (Cancer), who is having the second of his surgeries today to finish out the one over the holiday. Watch over all those that are sick and battling ailments.
- Finally watch over the country as we go forward in the next few weeks/months no matter what our affiliation or beliefs may be. Let us be the Men to help lead and make positive difference.
Fartleks > Fartsack
What’s a Fartlek?? What’s a Fartsack? Which is better? Well, we all know what a fartsack is. Some more recent than others (BC). That being said, you’re only as good as your last post and while a fartsack feels good when the alarm goes off at 4:30am, it doesn’t feel good when you roll out of bed and know you missed a workout at 7:30am.
Fartlek, which means “speed play” (not the speed play most PAX are probably used to) in Swedish, is continuous training with interval training. Fartlek runs are a very simple form of a long-distance run. Fartlek training “is simply defined as periods of fast running intermixed with periods of slower running.” (Thanks Wikpedia).
With the call out yesterday for all those with a desire to get faster to come out 16 pax hopped aboard the train this morning.
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Warm-up:
- Mosey behind school to HS parking lot
- SSH x 10 IC
- IW x 10 IC
- Jimmy Dugans
- Glidah stretch
The Thang:
5-4-3-2-1 and 4-3-2-1 Fartlek
SET 1:
- Hard 10k pace for 5 minutes
- Recovery run for 3 minutes and collect everyone
- Hard 10k pace for 4 minutes
- Recovery run for 2 minutes and collect everyone
- Hard 10k pace for 3 minutes
- Recovery run for 2 minutes and collect everyone
- Hard 5k pace for 2 minutes
- Recovery run for 1 minute and collect everyone
- Hard 5k pace+ for 1 minute
Recovery run for 5 minutes
SET 2:
- Hard 10k pace for 4 minutes
- Recovery run for 2 minutes and collect everyone
- Hard 10k pace for 3 minutes
- Recovery run for 2 minutes and collect everyone
- Hard 5k pace for 2 minutes
- Recovery run for 1 minute and collect everyone
- Hard 5k pace+ for 1 minute
Recovery run for last 5 minutes
Finished! I think everyone had somewhere between 4+ and 8+ miles
MOLESKIN:
The Fartlek workout can be great for large groups and varying speeds (which we had today) because the goal isn’t distance, but time. With the middle school loop and the COT parking lot acting as an equalizer we could have 16 pax of varying speeds finishing each rep at about the same time.
Awesome to see 16 people at Waxhaw Express. Great to seeing Bypass, Loafer and Flanders continuing to come out and put in the work.
Solid group as always with the “Antelopes”. They are getting faster every week. It shows how having a group to keep you accountable and push can and will make you better (and not just more physically fit).
Welcome Red Tape and Ex Lax to Waxhaw Express. Keep coming back!
Great to see Fuse Box and Posse out today pushing themselves.
Hurry, TT, and BC killed it today as usual. Well done and thanks for the push, especially on that last sprint BC.
If you are on the fence about coming out to Waxhaw Express, come on out. You can’t get faster and can’t improve without getting uncomfortable. If this type of workout is outside your comfort zone that it may be just what you need. See you there!
Announcements:
Blood drive is January 30th from 9:00 until 1:30. Use the link below to sign up and post it across your social media channels (I’ve found in the past that neighborhood facebook pages tend to bring in the highest number of signups). If you haven’t seen this posted in your neighborhood, take a minute to go post this up now please.
- https://www.redcrossblood.org/give.html/drive-results?zipSponsor=f3
Wax-Travanganza: CSAUP event (Completely Stupid And Utterly Pointless)
- Saturday Feb 6th
- Starting and ending in Downtown Waxhaw
- Great opportunity for 1st F (about 3 hours of working out)
- Great opportunity for 2nd F (Waxhaw Taphouse opening early for us after the workout)
These Contenders Didn’t Give Up
@ #F3Thrive 10 PAX didn’t hunt chickens like Bernanke wanted but we did enjoy some chilly, rocky fun. The Warmup- 3-Minutes, 6 Running Stretches + neck stretch + hanging hammy stretch > https://www.youtube.com/watch?v=4jCDjnzI6W0
- 60 hillbillies
- 20 calf raises
- Mosey over to Town Hall.
- 50 hillbillies
- 4 Corners.
-
20 highkicks (each side)
-
20 oblique LBCs (each side)
- 20 Fondas (each side)
- 20 high knees (each side)
-
- Mosey down the lighted Philadelphia trail over to the Sheriff’s station.
- At the rockpile, we found 2 rocks that we could hold one in each hand.
- Each round a different PAX led the 20-count. After each round, we ran to the gate of Crossing Paths Park.
-
20 curls
-
20 rows
-
20 reverse curls
-
20 squats
-
20 skullcrushers
-
20 butterflies
-
20 overheads
-
- Moseyed back down Philly trail. Hillbillies while we wait for 6, always hillbillies while waiting.
- Skips over to the military fountain.
- Mary
-
side hip thrusts
-
dying cockroaches
-
American Hammers
-
reverse leg kicks
-
merckens AMRAP
-
- El fin.
- Q Circuit from Ballantyne to Matthews hitting all the AOs.
-
- None.
One-Year Anniversary of Fun…
The Warmup
Starting the morning at HOT 25 degrees can always be painful especially when “fart-sacking” feels like heaven. Anyway, 20 PAX came out and we started with DiCCS and then Mosey to Rudy’s Poop shed for some dynamic stretching:
- 15 Side straddle hop
- 11 Imperial walkers
- 10 downward and 10 upward dog
- Left and right runners stretch
- Hurry IT Band stretch per leg (Chicken Little was loving it)
- Mosey to the large open parking lot to start the Thang
The Thang
The Thang was simple many exercises and some running. Cannot get any easier.
PAX broke up into 4 teams to complete one round of four corners using Premature’s famous cones which identified the exercise at each corner. The teams were required to complete 20 reps at each station and then run once around the perimeter of the parking lot. After the run, teams headed to the middle to complete some marry until the 6 arrived. Next, PAX teams rotated counterclockwise to perform the next exercise and repeat0 three more times.
- Dips on curb in cadence
- Mike Tysons
- Squats
- Heels to heaven
Round two: Same PAX teams stayed together and got a lifting rock to perform more exercises. Half the team ran to the other end of the parking lot and back while the other half completed exercises with the rock. The reps were per individual:
- 50 Curls
- 50 Heels to heaven (hold rock above chest)
- 50 Squats
- 10 per arm merkin on rock
- 50 Flutters
- Last, but not least, rifle carry rock across parking lot and back
- Mosey back to COT
Everyone pushed it today and got in a good workout to start off the week and great job our FNG Hot Tub completing all the exercises. Welcome!
Announcements
6TH Guy – Hurry, last name Scurry and it obvious how he got the name
FNG – Jeff Trembell (I hope I got it correct) – works for Bath Fitter so properly named Hot Tub
Blood drive Jan 30 Five Stone Church
Need volunteers for Rice and Beans
CSAUP – 2/6 approx. 11 miles, start at any AO – Ruck also part of CSAUP
Opening enrollment for Northpoint Christian Academy starts 1/18
Today is my one year anniversary message : My wife, Kelli, asked me over the weekend “What are you going to tell Ryan how F3 has helped you over the past year?” Before I answer, I need to provide you some insight of my life:
I grew up living in low income housing, on welfare, in Middletown, Ct. Times were rough to the point my sister, brother, and myself would steal food at times in order eat. Father was an alcoholic, very abusive, and left us when I was eight years old. Trust me I was glad!!
I started working at 11 years old delivering newspapers (no internet in 1982) and all the money I made, I gave to my mom for food. During high school I partied a lot and was wild but managed to still maintain good grades. My senior year, I was a young punk who disrespected adults and thought I was “king-crap” until I pushed the wrong buttons with my machine drafting teacher, Mr. Lewis. I remember very clearly, to this day, how being a punk in his class has repercussions. I was showing off and being disrespectful during his class and scheduled me for detention. I stood after school in a room by myself and he comes over to me, grabs by shirt, and pushes me into the wall and told me “you have the ability to be something if you just get your head out of your ass!” I was not so tough at that moment and never disrupted his class the rest of the year. He even went out of his way to get me a part time job as an entry level draftsman and yes a whole $4.58 and hour. I did well at the job and after a couple of years, I told my mom “I am leaving the projects and never coming back.”
I started to learn more and more in my career and my goal was to become a mechanical engineer. My boss, Larry Alonzo god bless his soul, was like a father figure and he recommended I go to college at night to become an engineer. He also helped me get into a community college. Finally, after 10 years I graduated from UCONN with a BS in Mechanical Engineering and yet my satisfaction was short lived and something still was missing. I did not plan on going to graduate school but I did and after 2.5 years got my MS in Engineering. However, satisfaction again was short lived and I proceeded to get my MBA. After, 17 years of going to school at night and weekends I was emotionally done. During that same time period, I had my oldest son Michael 28 who unfortunately is an alcoholic today, got married at 23 and divorced at 33. Five years later at 38, I got remarried to my current wife Kelli which is the same year I finished my MBA. My wife knew I was driven and my aspirations in becoming an executive. At the age of 40, we had our son Ryan who is 9 today and at age 45 I moved my family to Charlotte to become the Director of Operations at Siemens. It was tough to leave my family and a 22 year career in Aerospace manufacturing to start a new life and career.
One year ago today, I was on a business trip in Orlando and a guy from the Fort Mill F3 asked me to work out him but did not realize it would be outside in a parking lot. Little strange but I liked it AND very challenging. He told me to lookup Waxhaw F3 on Facebook and send out a request. I did that day and received a reply from Zin. We exchanged messages a few times and said he said “Just show up.”
First time I posted was Jan 18, 2020 at Commitment and I had no idea I was going to get a name like Premature and ending a workout in prayer. After, people said come to Coffeteria. I said, what is Coffeteria but let me go home to get some money. Popeye said do not worry, we got it. I went to Dunkin Doughnuts and sat with a bunch of guys I did not know and they treated me like we knew each other for years. I went home and explained to my wife the F3 philosophy and she asked “Are you going back and is it a cult?” I laughed and said yes going back and no not a cult. I told her it is a bunch of guys helping the community who have fun and care for other people. After a few weeks, COVID started and was still doing the workouts virtually and then Open Door bible study started with Bottlecap. I attend the bible study every Sunday and it has become one of the best parts of my week. The open door group is like having a brotherly family. Everyone on the call are vulnerable, broken guys, that are willing to help. Also, I am part of a team called the Antelopes which consist of Chicken Little, Carb Load, Sugar Daddy, and Mad Dog. These guys help hold me accountable to post and our team Group Text each other daily. Today, I am physically, mentally, and spiritually in a greater place than a year ago which is beyond anything I could imagine. Sorry for the long winded story but now to the question:
“What are you going to tell Ryan how F3 has helped you over the past year? Simple answers F3 has help me:
1) have more compassion for people and the willingness to help
2) understand family is priority, not chasing corporate ladder – still working on this
3) learning about the bible and how God’s will is help our brothers and sisters which is the key to eternal life
I still have a long way to go but I am in a much better place and thank you to F3.
Muscle Shoals, more like Muscle Swoles!
On a frosty Monday, six movers of metal joined me for a salute to the Muscle Shoals sound.
During the ’60s and ’70s, the biggest artists in the world retreated to small-town Alabama to work with famed music producer Rick Hall and the legendary Muscle Shoals Rhythm Section, aka the Swampers. Away from the hustle and bustle of places like New York and Los Angeles, the artists were isolated and distraction-free with only one thing to pass the time: make hit records.
And that’s what happened. Over and over again.
But Muscle Shoals isn’t some musical relic of the past.
Still today, artists continue to make the pilgrimage to record there in search of that elusive Muscle Shoals sound that created so many iconic songs over the years.
15 Famous Songs Recorded in Muscle Shoals – Tennessee Valley Weekend
- Warm-up
- Side-straddle hops
- Steve Earls
- Arm circles
- Neupert
- Clean + press 6 sets of 2 reps (go as heavy as possible)
- Complex
- Two-handed swings, optimally with two bells, pyramid 2, 4, 6, 8, 10, 8, 6, 4, 2
- Thrusters, optimally with two bells, pyramid 2, 4, 6, 8, 10, 8, 6, 4, 2
- Easy Strength
- 2 set of 5 reps, sumo deadlift, diamond ‘mericans, lawnmower rows
- Snatches – 5 sets of 5 reps each arm (50 total)
- Mary
- Sit-up and twist with bells x 20
- Elbow plank – 1 min
- Hollow body hold – 1 min
- Glute bridge – 1 min
Muscle-skine
I’m still settling into this new program. It’s a bit more to remember as a Q, but I welcome the variety after months of swing after swing. My advice is to use Voodoo’s notes and plan a little extra to ensure it meets the time requirements. Thank you to the guys that came out on a banker’s holiday. Let’s keep getting better together.
Back to the Ignition Basics
4 Ignition regulars joined me in a brief running tour of what Lawson has to offer. Disclaimer.
Warm Up:
Run to end of Prickly Lane in New Lawson. On Lightwood Rd., 5 Merkins and squats every light pole until the street ends. 30 10 sec oyo stretch
Thang:
7s or Sevens–cul de sac on hilly Shearwater Lane to cul de sac of Lightwood Rd.-Burpees and Burpees
Back down Lightwood Rd-5 Merkins and Squats at every light pole until we reach Cuthbertson Rd.
Cross into Old Lawson onto Brough Hall, down Riverbank Rd.-10 jump squats every street on right, 10 dry docks every street on left until we reach the cool house with the red lights.
At the house-10 Mike Tysons, around each of the three loops that connect Riverbank and Trading Ford-at every intersection 10 Merkins, at red light house 10 Tysons
Run from there to Toteros Dr.-down the street, every street light 10 jump squats. At the end of the street, segment hunting sprint back to Riverbank.
From there, run back to home base.
In parking lot, 10 Merkins, 20 wall hip slappers, 30 donkey kicks-run lap around lot. Then 10 merkins, 20 hip slappers -run lap
Done! 6+ miles for the crew
Moleskin:
Realized that with 4 guys that regularly run 6+ miles at a mucho fast pace that we would be stretching out our legs a bit and offered up a nice old fashioned Ignition workout. Always good and motivating to have competitive PAX that push you, whether you are in front or behind. When Ignition was started, it was meant to be a workout that was uncomfortable and make you go past the limits of what you thought you were capable of. In the 2+ years of this workout, there has definitely been a growth not only in the number of PAX, but the willingness of those who never thought they would attend to come and push themselves out of their comfort zone. And I’m pretty sure I was out of my comfort zone for at least 45 min today. Btw if you ever Q ignition, don’t tell the PAX that they can run at 8 min pace for a stretch to lower their heart rate. It was like telling your 5 year old to not make a mess. They ran even way faster to make a point.
Decided to ditch the standard circle warmup today with a mile run with a quarter mile of merkins/squats combo. I’m sold. Do 15 SSH’s and IW’s really warm you up in 32 degree weather? The answer is no.
Hurry is a beast. Regularly out front all morning and the only way I was able to slow him down was to give him terrible directions as to where we were going so he would need to stop and run in a circle until I clarified. And make everything just short enough so he didn’t lap me and crush my ego.
Tool Time is also separating from the pack. I’ve noticed that I used to be right on his heels during workouts, now most of us can only stick with him for a while 5 minutes until he’s gone.
Gerber -Let him extend the legs today a bit with his 130 cadence. Once he gets going you really can’t catch up to him. But he loves the burpees and merkins too, so I gotta keep giving him what he likes.
Easy Button -Battling all day with me for rights to be the 6. Couldn’t really get a conversation going cause we were both struggling to breathe. But judging off Strava, if the Rooster happened tomorrow, he’s definitely moved up a couple of spots and at the front of the 1 and done A Team
Announcements:
See Flash BackBlast. Blood Drive, CSAUP, Being accountable, trusting in Him, Goodfella’s school registration & Rice and Beans were all on the list.
Where’s Ralphie?
5:14 struck and Loafer joked that he hoped the Q showed. 5:15 and there was no Ralphie so I jumped in and started the disclaimer hoping he would arrive on 2 wheels. 5:16 we took off.
WARM UP
Mosey around Pet Smart over to the Target parking lot. Pax got a sneak peak at a dynamic stretching warm up I have planned for the Floater. Glad I tested it on them as I was able to work out some kinks. I was trying to figure out a way to keep heart rates up during the much needed stretching portion so this was my first try (since the Workout I debuted it at – Black Hawk didn’t count since there was only 2 of us).
Circle up in plank position. Calf stretch right over left with a merkin circle. Four rounds then we flap jacked for an additional four rounds.
Downward dog with a Carolina Dry Dock circle. I think we did 5 rounds. Lets go.
THE THANG
Mosey into the neighborhood up the hill to what I consider the road leading to the main road. Alternating 10 Ranger Merkins and then 10 Wide Arm merkins until you reach the “main road”/ stop sign. Swimmers, Smokey, and Sugar Daddy leading the way and doing a good job of circling for the 6.
Cross “main road” and alternate the following exercises at light poles:
- 10 Monkey Humpers & 10 Jump Squats
- 10 Sister Mary Catherine’s & 5 (each leg) Russian dead lifts.
Clarification question from Swimmers – so 20 total at each light. Yes sir.
I was worried throwing this many exercises at the pax along with a different number on one of them would throw them into a tail spin. But Kudos to the group as everyone jumped right it and nailed it. I think it helped that Damascus continues to fart sack. Speaking of Damascus….where in the hell is he??? Several pax have heard from him an excuse about coming out once he gets new shoes. Are they still on a slow boat from China???
Made it almost to the end of the road before I decided that was enough legs. Found a slightly up hill cul-de-sac for 7’s. Burpees and Dry Docks. Only got two rounds in before I realized we only had 20 minutes left and it will take us as long to get back as it did to get where we were.
Quick Mosey to another intersection before partnering up Gazelles and Clydesdales for Leap Frog. P1 Reverse lunges backwards while P2 Jail Breaks to a mailbox. P1 then “leap frogs” by sprinting to the next mailbox while P2 is reverse lunging backwards. Continued back to the “main road”.
At each light post up to the stop sign stop for 10 dry docks. Swimmers (I think) lead Mary.
Short Mosey to the hill leading out of the neighborhood back to Target. Run backwards up the hill and jailbreak back down. We completed twice with the Gazelles Squatting up top waiting on the 6.
Divided group into Gazelles and Clydesdales (sorry to the two guys that identify at Gazelles that I pulled in as Clydesdales… I needed even numbers). Clydesdales got a 2 light pole head start. If Gazelles catches them before COT – Clydesdales have 10 burpees. If no Gazelle Catches a Clydesdale – Gazelles have burpees. Apparently 2 light poles was not enough of a head start. Clydesdales did burpees with Sugar and a few other (but not all) gazelles jumping in too. 30 seconds left when I finished my 10 so I had everyone continue burpees until time.
MOLE SKIN
- The Gazelles were able to take the reins off today and scamper….and scamper they did.
- Smokey was begging for Ralphie to show up mid workout so I guess I will take that as a compliment. However….
- I didn’t hear any “Oh Yeah’s” out of Loafer today so I’m assuming it was a bad Q. I judge my Asylum Q’s based on the number of Loafer “Oh Yeah’s” (again in that midwest accent in which apparently Loafer has never lived).
- Ex Lax putting in some serious effort today on the runs. He’s getting faster with a 2021 goal in mind and I love seeing the progress. Keep pushing.
- Schnitzel was his usual silent assassin self today pushing hard with zero complaints.
- By Pass gave me a dirty look when I pulled him into the Gazelles with me. He was in front of me the entire day so yes it was unfair….and no, I don’t care.
- Per the Mash Channel, it appears Penalty Box put quite the beat down on Bunyan.
- Sledge still rehabbing the knee tore off on a walk on his own only to be seen again at COT.
- Great discussion afterwards at “Q Source” where we are covering the book “Extreme Ownership”. This weeks discussion focused around the idea that there are no bad teams, only bad leaders with both a military example (Seal Team Hell Week Training) and a corporate example (A CTO that constantly pushed the blame on others). Join us next week for Chapter 3 – Believe where Loafer will be leading us. Sugar Daddy with a great example pulled from his peach basket days on the hardwood.
ANNOUNCEMENTS
- Blood drive is January 30th from 9:00 until 1:30. Use the link below to sign up and post it across your social media channels (I’ve found in the past that neighborhood facebook pages tend to bring in the highest number of signups). If you haven’t seen this posted in your neighborhood, take a minute to go post this up now please.
- https://www.redcrossblood.org/give.html/drive-results?zipSponsor=f3
- During the prayer I asked pax to take some time today to reflect on Dr King’s message. What can we do to be a light in the darkness. How can we improve our community.
Signature Laughs 1/43
Birthday Q! Well the planet made another rotation around the sun with me on it. And with the temperature below freezing I get to break out my signature workout. If you haven’t been to one I only do it when it is subfreezing.
The Thang:
I gave some sort of vague disclaimer and took off.
Mosey to to 131 main.
COP
22 ssh
21 Low slow squats
21 Hand Release merkins
10 each leg RDLs
Mosey to nail bar on Audrey Kell.
Stop and do 22 Rosilitas
Mosey to Audrey Kell high school.
Line up and Bear crawl to end on parking spot then sprint 2 parking lines. Repeat x3.
Now this is the part of the workout the signature comes in. 2 groups separate to give them time in algore position to come up with the best joke. Meet in the middle in plank deliver your joke. Each team grades it and the Q delives Burpees based on the score.
Flag carrier back to launch. This is 10 second sprint out and end up in the back of the pack.
Come in plus 2 minutes.
Mole skin
Everyone put out a 100% today. They had too or they wouldn’t stay warm. This was a lot of fun for me and I hope for them. Frehleys always gives the younger guys someone to chase. For almost 57 he is an American bad ass! Teddy shared with me that he normally runs up the hill to Audrey Kell and hates it. This gave me such joy. I have watched trickle in his journey of fitness really explode into a runner. After taking a fall on saturdy he still managed to get out and push hard. I am no stranger to taking a fall as well. Midriff in his wisdom dresses scantily clad and complains that his legs are cold. Cold legs must mean you can sprint faster though.
A true pleasure to lead these fine men today and glad to have spent my birthday morning with them. This is Q number 1 of 43 this year. I made a commitment to myself and my health that I would Q 43 workouts 1 for every year I have been alive. Looking forward to the next one. Ask the guys about the jokes. The last time I pulled this Q out Doc Mcstuffins owned the joke fest. I hope to see him out again soon.
Frozen walk through the creek
diccs- not given
warm up – not needed
the thang- walk 3 miles-1 hr
moleskin
8 pax’s, 3 dogs and 2 2.0s showed up for a frozen walk through the creeks of Marvin. Zinfandel completed his 10 spot, dime bag, posting diez or whatever we are calling this crazy ass 10 post in 7 days obsession he decided to do. The conversation was great , the walk was perfect and Das Boots dog dropped a deuce in the clubhouse parking lot. Great day and all home by breakfast time
announcement
Zin- screwed up family photo
Davinci 5 Year Anniversary – Part 2 – The Moleskin
As noted in Part 1 of the backblast for the 5 year anniversary of Davinci there was a lot of great moments to call out from the morning. This is Part 2 listing those moments. Hop over to Part 1 for details on the actual workout.
Moleskin:
- Right out of the gate YHC mistimed a traffic light and basically had the crew running in front of and behind a car at said light. I can only imagine what was going through that person’s mind.
- Upon stopping at 131 Main for the warmup there was a larger than usual gap with the 6. Soft Pretzel informed me that we had a Pax go down but is OK. Man, this is going to be an interesting one. Ends up Patent Pending (aka Kirby2) took a spill while moseying. You see, Patent Pending was a FNG at the initial Davinci 5 years ago. Maybe he started celebrating early? Would he be able to continue? Spoiler alert, he would and rocked the workout. Spoiler alert #2…he would not be the only Pax to take a spill.
- While doing Bonnie Blairs, Trickle actually noted they should be named “Eric Heiden’s”. YHC erroneously asked if that was a Dutch skater but Trickle clarified he was American which did ring a bell with YHC. Somehow that conversation had twists and turns that eventually led to Trickle stating that he would post in wooden Dutch shoes next time.
- Das Boot knew exactly who Trickle was referencing. Is it me or is Das Boot everywhere? I know that he holds the Passport championship belt but it seems like he is in multiple places at the same time. Does he have clones? Das Boots?
- After the rock workout Mighty Might noted that we did not do near as much upper body as we did legs. Well yeah, we are going for the triangle look. And YHC stated early in the workout that was the plan.
- It was interesting to hear Midriff talk about watching “The Last Dance” and not really being old enough to remember basketball when Jordan played and how incredible Jordan was. 1) It made YHC feel his age and 2) that’s awesome that younger people are now able to appreciate Jordan as a player. Watching him in his prime, I don’t care what anyone says he is the greatest.
- Speaking of the greatest, Teddy and Mic Check were discussing with YHC the Tiger Woods documentary on HBO. I have to check that one out. And if you have not checked out the SNL parody biography of Tiger Woods from the mid-90’s check it out, it is hilarious.
- YHC loves seeing the 2.0’s that come out to Davinci and crush it. I worked out a good bit of the morning beside Watson and he was not cheating any of the exercises. Well done my friend.
- On the way back to launch standing at the light to cross Rea Road, Trickle took a tumble. Not sure what happened but that was the 2nd man down. YHC likes to think that the leg workout was so tough that Trickle could not stand erect any longer.
COT:
- Always great to have the Chicken Runners join for COT. Tuck, Bratwurst, Kirby and Gruden were gracious enough to wait on us slightly late arriving bootcampers and joined after running gobs of miles.
- Speaking of Trickle, he noted that since the Davinci shovel flag deservedly went with Bucky up to WI that he was going to put together a new Davinci shovel flag. That is a HIM, sees a direct need and takes it on. Thanks brother, it is much appreciated.
- There were several guys at COT on Saturday that were at the original Davinci launch: Mic Check, Tuck, Patent Pending, Mighty Might and Loogie. Midriff asked them for a few words. Patent noted having Loogie and Mic Check to keep pushing him was something that keeps him going these 5 years. Mic Check followed up and noted that accountability is one of the best parts of F3. We keep each other accountable but definitely find your “accountability buddy” where you can continuously push each other.
- Tuck noted that the beauty of F3 is that if there is something that you want to do, do it and persevere. When he and Mic Check started Davinci it was at times on the brink of shutting down. They stuck with it, made a couple of tweaks on time and location and now Davinci is thriving.
- On that point, the example was made of C3PO and the job that he has done building The Appetizer. It has gone from him and Johnny5 and T1000 for several weeks to almost 20 a week. Also, there was a need for a Monday bootcamp in SOB and Firestarter was started. Now there are good numbers there as well.
- Speaking of Johnny 5 and T1000 and accountability, Watson you have bragging rights of being there on Saturday and those guys fartsacking* Be their accountability buddy and get them back out. *I have no idea if they were fartsacking or had other commitments but there is a narrative here to push so I am going with fartsacking.
- Also speaking of Firestarter and its success, YHC slyly mentioned that it was a result of the site Q’s at which point YHC and Teddy shared a laugh. The comment was picked up by others who laughed that Mary Kay ghosted the site from the start. We attributed the success of Firestarter to MK and a hearty laugh was had by all. All jokes aside MK is one of YHC’s accountability buddies and does keep me going in the ruck area. YHC will step it up and keep MK going in the bootcamp area.
Thanks all for the hard work and good times this morning. I recall when I first joined F3 3 years ago that I was amazed that guys got up early on Saturday to workout. Not me I remember thinking. But after going to Davinci and Stonehenge a few times I realized that Saturday workouts are special. Maybe it is knowing that you don’t have to rush off for work or what but guys seem to really push it but yet socialize with each other. Both sites have a great combination of 1st F and 2nd F.
Thanks Midriff and Soft Pretzel for allowing me to lead this anniversary edition of Davinci.