Adjusting on the fly is not my strong suit. Due to chance of Thunderstorms rolling in we had to make a change of venue at the last minute but I think it worked out ok. 6 brave souls joined me today for a rainy Monday.
Mosey around front drive to stadium parking lot for: plank up for 15 X Merkins IC, 10 X Mountain Climbers IC, Calf Stretch L & R, Upward Dog/Downward Dog & Done.
4 Corners Elevator around entire parking lot:
1st lap 8 X Burpees X 4
2nd lap 12 X Jump Squat X 4
3rd lap 16 X Merkin X 4
4th lap 20 X Walking Lunges (10 each leg) X 4
5th lap 20 X LBC X 4
6th lap 16 X Reverse Plank Knee ups (8 each knee) X 4
7th lap 12 X Dry Docks X 4
8th lap 8 X Superman X 4
Mosey back to COT and do 4 Burpees at each light pole on the right side of sidewalk between Rudy’s Poop Palace and COT.
5 miles completed, a bunch of exercises to make us stronger and 900+ calories burned.
Always great to lead leaders. I hope everyone who posted today got what they were looking for in an ignition workout. Those 15 extra minutes can be brutal but somehow we made it through and we’re better for it. Way to push fellas!
9 IW IC, 9 Merkins IC, Calf Stretch L/R, Downward/Upward Dog
Inspired by the 12 days of Christmas Song and in the same vein of Billy Madisons but in reverse, this is a running loop and exercise per “day”. Begin with a loop to simulate the “1st day of Christmas”, followed by an exercise with 12 reps as the “gift given by your true love”. This concludes the 1st “verse”. Run the loop again, followed by the new 2nd day exercise x 12 reps plus the 1st day exercise x 12 reps. This concludes 2nd day. Continue with the loop and adding an exercise each time until you’ve completed one loop and exercise combo for each of the 12 days. The “gifts” were as followed:
In the end this was a terrible idea and it really sucked horribly. I think the PAX who joined me today would agree whole-heartedly. I had a great time today leading both The Floater and Clyent Dinner. I hope the PAX in attendance at these two sites got what they came for or something else that maybe they didn’t know they were going to get but needed in the end. It was a fun challenge and I recommend it to any of you who want to push your limits and get out of your comfort zone.
Everyone pushed as hard as they could and only modified (including YHC) when necessary. It was a privilege to lead today/tonight. Always easy leading leaders. Great job fellas!
3 workouts to choose from this Saturday.
Clean up immediately afterward in down town is still on unless it downpours. YHC will advise if postponed to following Saturday at ~7:30 am on Saturday so check GM around that time.
Turnbuckle took us out!
Thanks to the 12 PAX who posted for the first ever F3Waxhaw 2nd F Monthly Lunch. Hence forth to be held on the 3rd Friday of every month.
Thrilled to see this bunch outside the gloom. Have to admit, did not recognize a few without sweat dripping down their face and that look of exhaustion we so often have during and after workouts. Also have to admit some can clean up pretty well but others should consult their stylist before leaving the house, YHC included.
No earth-shattering or meaningful topics were discussed during lunch which, I believe, was the whole point. Lots of banter and stuff-talking and not much else. Like hanging with friends you’ve known for years but really just for only a few months or years in some cases.
I guess the point I’m trying to make is that’s YHC considers all my F3 Brothers as best of friends. The bond we share with our push to successfully traverse a workout together and encourage one-another to go harder than we thought ourselves capable. And not just with the workouts themselves but to get out of our comfort zone and do things in our daily lives we didn’t think possible before. That’s what friends do. That’s what F3 is to me. Iron Sharpens Iron. But more importantly, we support our brothers with whatever they need. Today we didn’t discuss any earth-shattering topics as I stated before but we are laying foundations for each other to open up and be comfortable sharing our darkest thoughts as well as our joys. Something our brother Toby from Cape Fear desperately needed. Unfortunately it was too late for him and his family is left to pick up the pieces of a life cut short in a moment of desperation. Let’s remember to remember. Let’s support one-another. Let’s be present. So often men try to do life on their own and don’t ask for help out of fear of projecting weakness or stupidity. Let’s admit our fears let’s ask for help when we need it when we can’t find the answer on our own before it’s too late. Too many people in our lives depend on us.
So… I’ll end as I began on a bit lighter side. If you weren’t fortunate enough to be able to attend the lunch today then let me just say you missed a free meal courtesy of Chain Saw (who now will be lovingly referred to as Sugar Daddy by YHC) and a heaping helping of fantastic, Fuzzy’s Tacos and apps.
Special thanks to Kid Rock for calling some favors from F3 Bouncer (GM of Fuzzy’s Taco Shop) who hooked us up with some free apps and coupons for free stuff the next time we’re out there. Please help them get the word out as an up and coming franchise. Their tacos were great and I would recommend you stop in with the family. Quick serve sit-down meal. Kids will love it too.
No one took us out and no DiCCS delivered but a good time was had by all!
My first experience with Qing at Impromptu. The Friday workout for F3 Waxhaw held at the campus of Cuthbertson MS & HS. I have to say it is one of my favorite sites in the region. We post there at least 3 days a week and within those three days 4 workouts in which we can participate between Ignition & Flash on Mondays, Clyent Dinner on Thursday evenings and Impromptu on Fridays. The thing I like most about this site is it is spread out and there are plenty of obstacles we can overcome together while getting a solid F3 bootcamp style workout in during the process. There are parking lots galore, long streets and sidewalks where we can run to our hearts content, steady inclines (some less steady than others) and stairs we can work our legs to the bone. Walls, curbs and benches where we can bust our shoulders through our necks if we wanted to. Most importantly though, at least today, were the plethora of covered areas we could use to keep the weinkie dry. It wasn’t raining during the entire workout that I remember but the uncovered surfaces were all wet so we “modified as necessary” to keep the Pax dry. And so we went…
Warm Up Mosey to covered area opposite MS from COT and performed 9 IW’s IC, 9 MC’s IC, Downward Dog, Upward Dog, Jimmy Dugan C/L/R and we were off to our next covered area at the Gym Stairs at the HS.
The Thang 7 of Diamonds (modified since we weren’t in a parking lot or anything where we could do four corners) Start at bottom of stairs and run to glass doors at gym and back to bottom of stairs twice each circuit and do(repsXsets) 7X4 Burpees, 14X4 Merkins, 21X4 LBCs, 28 X 4 AHs, 21X4 Flutters, 14X4 Sq, 7X4 BBs each leg X1=1 so technically 14 but hey? Moseyed to the front of MS the long way around the MS bus line sidewalk to partner up for partner dips and inclined merkins. P1 runs long way around the drive in front of MS while P2 does dips on the bench. Flap Jack. Second time around only half lap. 2 mins left, hot mosey to COT for 30 secs of Butt Kicks and Done!
Shout Outs! Posse – Dude is crushing it. Led us most of the way with very few exceptions. I have not posted at the same workouts with him in a while and have seen a noticeable difference in his fitness level. Stay Crush Posse! Rockwell – YHC would like to thank him for the final push to COT. He always pushes me to be better and I appreciate the competition. It makes us all better!
YHC – F3Waxhaw Monthly Lunch today, 12:00 – 1:00 Fuzzy’s Taco Shack Waverly
Old McDonald – Appreciate the support and encouragement received from F3 brothers for his 2.0 Land Shark who will be running in the Cross-Country SC State Competition trying to get All-State recognition if he finishes top 15. Good Luck Land Shark!
Dasher – Needs to follow up on Football at Elon Park on Thanksgiving Day morning. Gladiator Competition to be held tomorrow, 11/16 at Cuthbertson MS at 6:30 and will converge with Coffeeteria at McD’s in Waxhaw.
Posse – Commitment AO is celebrating 5th year anniversary tomorrow, 11/16 Come out and support if you can. Soft Launch of (old) New AO at Weddington MS this Saturday, 11/16. Hard Launch to follow next Saturday, 11/23. Trying to bring in Pax from that area to join us.
No mention of Holiday Party but it will be tomorrow, 11/16 at 8:00 PM until 11:00 PM. Bring $$ or gift. More gifts = less $$ but still need at least $15/person to cover food.
18 Warriors of the Gloom were joined together for a common purpose this morning. Remembering Tuesday, September 11, 2001 was the main focus of the morning as it will be for most of us throughout the rest of the day today. As we reflect on where we were on that fateful day 18 years ago and how all of our lives were changed forever in one way or another. We will never forget!
Count-O-Rama, Name-O-Rama completed
We ended about 5 minutes early as Goodfella volunteered to lead a September 11, 2001 Memorial of sorts for the Dromedary PAX. Telling us of the 246 air passengers, 2,606 employees in the twin towers, 343 firefighters, 60 police officers and 8 paramedics all gave their lives. Many PAX shared their memories of that fateful day.
We seemed mostly focused on the twin towers during our COT today and that is, for the most part, what I have observed people (myself included) focus on when we remember that day. Remember those that perished at the Pentagon in Washington, D.C. and on Flight 93 on a farm in PA. Also remember there are many lives lost still today from illnesses that were a direct result of those events.
The biggest lesson I think we can all learn from that day is to point out that while we live in a world that is relatively safe here in our little Waxhaw bubble, there is still a lot of darkness out there. Too many examples of what is wrong with society to point out specifics but it is men like us who share a similar value of community leadership who must bring light into the darkness and make it light again. Lead by example and love one-another as brothers.
Goodfella took us out.
Much of the focus was on the twin towers as they
Many PAX shared their memories of that fateful day. Where they were, how many people they knew in the towers, many survived, many lost.
While preparing for my first Q, (VQ in F3 vernacular). I was initially thinking of ways that I could
inflict pain and cause intense suffering take it easy and provide a solid workout to the PAX that so begrudgingly posted. Then I realized that these men are not here for a cup of tea or just to “workout”. They’re here for a F3 boot camp style workout. It’s why they showed up. It’s why they show up at 5:30 am on week days while most people are still dreaming of being fit. These men are here to live that dream! Which takes on another meaning than just working out. So the beat-them-down-in-order-to-build-them-back-up mentality kicked in and I went with it to hopefully fulfill that dream and so it goes…
Is anyone CPR certified and willing to place their mouth on another man’s mouth to breath life into them in the event the need arises? Yes
Is anyone carrying, on their person, a working communication device that is capable of contacting emergency services if the need arises? Yes
Each of you is here of your own free will. No one coerced or otherwise made you come to this place and participate in this activity.
I am neither qualified or capable of diagnosing injuries. Modify as necessary for your individual fitness level.
You cannot sue me, F3 or Nesbit park.
Mosey up to Kensington Elementary Bus parking lot (the long way around) then circle up for stretching
“Hey Carb Load! What are those cones on the field”? I guess you’ll need to come to my next Q at Commitment to find out. Damascus was asking about partner carries earlier and I was hoping to oblige. Maybe next time D!
3.4 miles covered. Many calories burned. A lot of
grumbling chatter. Mission Accomplished!
30 PAX (Rubbermaid brought the flag and did a trail run and way to push to get ready for your 50k) including myself posted today. Great work fellas and thanks for sticking with me.
I hope all of the PAX got what they came for and left feeling like their time was well spent. I heard a lot of chatter around the rep counts being variable and not easy to remember as well as the fact that I chose to do the work on wet grass rather than a parking lot. Maybe it would have been better on a parking lot, maybe not. Adversity and how you handle it is a good measure of a man. Though there were many complaints, everyone stuck to it and completed the “exercise”. I am thrilled that I finally was able to step up and lead this group of fine Men. Leading leaders is always easy because great leaders are even greater followers.
BB Call Outs
1: Runflat- Need Qs for Commitment for the month of September.
2: Fusebox- Wear your College colors to Commitment next week.
3: Zinfandel- Waxhaw Cleanup today after Commitment. Bring tools!
4: Name FNG- Greg Holencsak (Thanks to Wedding Singer for the post in GroupMe or I never would have spelled that correctly). From NJ, Office Administrator, Yankees (boo, GO SOX!), Giants, Norte Dame & Duke fan. Wore a wrestling shirt to his first Q so the F3 name is…. Turnbuckle.
Flash took us out. Great job little man!