5 for a 2021/F3 10-year “Celebration” led by Atlas
Warmorama:
LSM from COT to Firehouse at 521 for stretching
Thang:
LSM back to parking lot on left for “Island Hopping Suicides”
Run or other varying modes of movement to first island and do 5 reps of called exercise “Merkins”. R/R to second and third island. R/R for 3 rounds.
LSM to Pond for 4 corners.
Start with Indian Run mosey to first corner and do 21 reps (in honor of the new year) of called exercise and then Indian Run mosey to second corner for 10 reps (in honor of the F3 10 year anniversary) of called exercise then R/R for 3rd and 4th corner.
R/R X 4 rounds with varying exercises.
End
So… Fusebox was kind enough to ask me to Q Chiseled a few Saturdays while he had me cornered at coffeeteria with no other option but to say yes. In my reflection of the conversation, I really don’t remember it being phrased so much as a question but more of a voluntold sort-of thing. In any case, this would turn out to be my first Q of the site. I had been on the schedule before but I believe business travel plans or an injury prevented me from actually following through and had to bow out. I’m glad I was afforded an opportunity to follow through with my previous commitment. Now, for my VQ of Chiseled today I was a little nervous that I wouldn’t be able to complete most of the exercises I had drawn up on the ole weinke. (Gear focused bootcamp with running). I made it a point to make them difficult, (for me at least), and to not do as much running as I typically call for in my weinke’s at other AO’s but just enough to get the hearts pumping. At the end of most sets of coupon exercises I found myself unable to do just one more of anything and we clocked just over 1.5 miles today so I think I managed to hit my goals. I was very skeptical that anyone besides Fusebox would be joining me today as it was forecast to be cold and rainy this morning. It was a little chilly at the start but quickly warmed up once we got moving and the rain held off for “most” of the morning’s weinke except the final 10 mins or so…
Warmorama: Mosey to other end of parking lot and stop for 20 X SSHs, continue mosey to entrance and stop for 20 X IWs, continue mosey to the back lot and grabbed some strategically placed coupons out of my Truck that just happened to be parked right there… then circled up under the tent for some stretching. All of the popular stretches were done and added arm and shoulder for selfish reasons as I knew I would need them momentarily.
Thang:
All About the Benjamins (the tent version) – 25 curls, 20 lunge walk steps (supposed to be 25 but the tent was only so wide so had to modify to 10 down and 10 back), R/R X 1 then change the coupon exercise to Tricep Extensions, R/R X 1, (I will pause here to tell you to ask Fusebox why he knows he wasn’t meant to be a body builder based on a comment by Arnold Schwarzenegger as I believe this was the timeframe he told us and it is not really something I want to repeat or document. I think I’ve already said to much and will definitely have nightmares for a while just thinking about it) Bent over rows, R/R X 1. All in all, 5 round trips of lung walks for total of 100 steps.
Coupon swings X 25, 10 count recovery, R/R Coupon swings X 25
Return coupons to the truck and mosey to back parking lot for some partner work around Mt. Chiseled
P1 does called exercise to failure or until P2 returns from a mosey around Mt. Chiseled. Stagger Merkin Right Hand on curb/Left hand on Curb on second round (It is about this point where the kiss of death came in the form of “I’m thinking this about the weather and I won’t say it out loud so I won’t jinx it” (or something like that…) (….Meanwhile as the rain started coming down in pellets rather than flurries…) then Staggered Squat L/R then Irkin/Derkin. Mosey the wrong long way back to COT.
Nice to see Rudy out this morning. Haven’t seen him in a while but this is the second time this week. I wasn’t aware of his back injury and hope it heals quick! Chainsaw (Double Respect) out there giving us young bucks a little something to aspire to. Loafer is posting a lot more these days and noticeably faster. Exlax is crushing it with consistency. Keep showing up brother! You’re getting your wind and before long you’ll be running circles around everyone. Fusebox crushing the Express yesterday and showing out today. Not only with work but with the chatter as he provided 100% of the BB reflected materials. But again, you’ll need to ask him about why he is not a body builder. I’m not repeating it… EVER!!!
Announcements:
Clean up in downtown this Saturday immediately following the workouts at 8:00 am and coffeeteria to follow. Bring blowers, rakes, brooms and wear high-vis gear.
YHC took us out
Well, Started the week off with a double Q for Wednesday morning and ended up with just one. Thankfully another PAX from F3 Waxhaw was planning his attendance for the week and noticed the over-extended YHC and made a point to call it out on social media so I could quickly and apologetically rectify the situation. Tragedy was thankfully avoided and everything is as it should be for the day.
Warmorama:
Mosey to a spot on the west side of student lot and do 20 X SSH’s, mosey to cafeteria entrance of MS and do 15 X IW’s, Mosey around back of MS and stop in first parking lot for stretching.
Thang:
Short mosey/walk over to a conveniently erected wall for MT/DK Webb from 1:4 up to 5:20 and pause for a few minutes to do 20 X Knee Slaps (at top) and 20 X BBSU’s (at bottom) while running around the MS Teacher’s lot. Back to MT/DK Webb and do from 6:24 up to 8:32 I was smoked at this point and was about to fall on my face so I ended the misery for myself and anyone else not quite feeling up to the task today.
Next we do Paula Abdul with 20 X Speed Skaters at secong light pole and back for 20 X Monkey Humpers at the 1st light pole and repeat until we reach the circle at the Globe. Second Paula Abdul called for the front drive but this time we did 5 X Mike Tysons and 10 X Dry Docks to the other end of the drive.
Mosey back to West side of student lot (1:00 Minute left) pair up with someone of like speed for a race to COT. By the time that was all figured out we had only 40 seconds left but we all made it in about 35 seconds with time to spare.
Done!
Moleskin: I tried and I failed today to make it through the awful and dreaded MT/DK Webb. Was stupid to even try and I felt like a failure to myself and to my fellow PAX with whom I was entrusted to lead for the day’s workout. HOWEVER, Nothing worth doing is ever easy and we all need to continue to build our strength to perform. Some day I will complete that stupid Jack Webb and I hope YOU are there with me.
Announcements:
1- Rice & Beans needs 3 more volunteers for 12/16 service crew. Sign up on sign-up Genius if you can make it.
2- After coffeeteria this Saturday there are three noble options for serving our community; Need assistance at Christ’s Closet to unload and pack donations and we need a crew for trail blazing work at Five Stones and finally, please assist Paper Jam with his move to “the land of the Waxhaws” this Saturday if you can.
3- If you know anyone in need of furniture, there is an abundance of it at Christ’s Closet. Reach out if you know someone in need.
4- Mayhem is leading a ministry group to help rebuild homes in Burgaw, NC that was hit hard by Hurricane two summers ago and is still reeling from the damage. He will be there January 26th – February 2nd so join him any of those dates that week. Any time you can spare between 1 day & 7 days is welcome. No previous construction skills required.
YHC took us out with a prayer
So, a few days ago, Hollywood sent me a DM to Q sometime in January. Turns out they actually needed Q’s for the next 2 weeks (including today) so I happily obliged and in hind sight, “What the heck was I thinking?”
With a quick consult from Sugar Daddy on where he would be heading on his VQ and not to disturb and make it even more challenging for him, I developed a Weinke that avoided (mostly) the Flash PAX.
Stabling these (Freaks) Gazelles in F3 Waxhaw is difficult to do. I came up with a strategy to keep them in the coral but it only worked for a few minutes and then they were gone in a cloud of (rain) dust.
Warmorama:
Mosey to Crazy Pajama Dude Island and U turn back to the Yellow Brick Rd. for Paula Abduls using light posts on left of the path, up 2 and do 10 X Merkins, back 1 and do 10 X Plank Jacks.
Circle up at RPP and do some stretching for a few minutes until Flash PAX roll in and then…
Thang:
Find a lifting/running rock (insert evil laugh here) and mosey to sidewalk near Gym for a few rounds of partner work.
P1 does lifting AMRAP with proper form while P2 runs to top and performs exercise and returns to relieve P1, R/R.
Round 1: Curls/Donkey Kicks X 2 Rounds
Round 2: Rows/Mike Tysons X 2 Rounds
Round 3: Shoulder Press/Mike Tysons X 2 Rounds
Return Rocks and Mosey to HS Entrance the long way cutting between the schools and then around the front drive.
Round 1: Starting at Island, run to gate at Stadium and do Speed Skaters X 10 each leg and return to Island for “I’ll let you know” BBSU X 10
Round 2: Speed Skater/(Something awful I can’t remember)
Round 3: Speed Skaters/Reverse Plank Knee Up
7 minutes left so we start our mosey back to COT around the front drive and then taking a detour into MS entrance and around the lot before we end at COT.
Al Gore for 30 seconds and Time!
Didn’t get the typical 5-6 miles today (4.5 or so). This is ultimately a high-mileage-bootcamp, not runner training so we mixed it up a bit from the “norm”. I hope everyone got what they came for.
Great pull by the Gazelles and great push by the rest of us.
Hurry leading the way on pretty much everything. Dude is fast!
Chatterbox posted to his first Ignition and man did he come to work. Glad to see you break through the barrier that was keeping you away. Keep getting faster!
FNG – Prison Break joined us today, 23 Years old and just graduated from UNCC on ROTC scholarship. Now it’s time to pay the piper and he’s getting in shape for Army OCS. Good luck and thank you for serving this great country of ours. Keep bringing that youthful attitude and thanks for making Ice9 Dry-heave for us today! Thanks also to Transporter for bringing him out with us.
Announcements: See Flash BB
Sugar Daddy took us out
Was feeling good this morning around 5:16 when YHC arrived to COT before Flash. The Ignition crowd led by Gerber heading down the Yellow Brick Road as they started their journey to (by all accounts) Hell. Ran into Goodfella who was there a bit early to do a pre-run. The rest of the 14 Pax slowly trickled in and all of a sudden it was time for…
DiCCS
Warmorama:
Moseyed down the YBR to Breadbowl’s Bidet for some stretching and a few Merkins and Plank Jacks mixed in to get those shoulders and cores engaged all the while keeping our heads on a swivel for possible traffic coming through. Thankfully no cars interrupted the euphoria.
Thang
Mosey to Stadium parking lot for “Elecides”
Run to first parking lane, do 1 of called exercise and back to start Repeato until reaching the final parking lane for 5 of called exercise.
1-Merkins
2-Big Boy Sit-ups
3-Speed Skaters 2 = 1
Mosey to back of MS to try and pick up Breadbowl on the way who had to make an early morning pit stop at Rudy’s Shed. Seems he must have had a hanger-oner as he was not yet finished when we strolled by.
Arrived at picnic tables and did called exercise X 20 and ran to Breezeway at bus pickup for Called exercise and return to Tables for the next round.
1-Derkins, Bear Crawl
2-Stepups, Lunge Walk
3-Irkins, Bunny Hop
Mosey around front of MS to COT and circle up for cool down and stretching for last 3 mins as the Ignition PAX roll in.
Done!
Great push by everyone and a perfect way to start off the week of high calories and good fellowship with our families.
Announcements:
Check your schedules and try to sign up for a Thursday to go serve meals at the homeless shelter.
M and 10+ 2.0 friendly.
Turkey Trot in Briar Crest- See Chicken Little to sign up. Spots still open.
Try to post at a Thanksgiving morning event and make an impact on a cause you care about and bring your families.
YHC took us out with a prayer
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.
When: 11/52020
QIC: Premature
PAX
Sugar Daddy (R), Ex-Lax, Smithers, Shake-n-Bake, Deflated, 0-69 (R), Schneider (R), Rockwell, Fredo, Rigley (R), Card Load
Playing with Deck of Cards
Starting the morning at 45 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: Rockwell spades Bonny Blairs, Schneider diamonds LBC, Carb Load clubs Spiderman Merkins, and Rigley hearts for Big Boi sit-ups. PAX started off with a Mosey to Dreamchasers not for a beer but “simple” warmup.
20 SSH
15 Imperial walkers
10 downward and 10 upward dog
Calf stretch 15 seconds per leg
Left and right runners stretch
Mosey to the large open parking lot to start the THANG
The Thang
Paula Abdul for ½ mile – run two poles and back one andflipped a card to determine the suit: PAX did the number on the card. No one should be shocked I told PAX Aces are 15 since I cannot figure out how to take a picture on MY phone. Wrigleyasked where did 15 come from? I said it is obvious, King is 14. He said, King is 13. I started laughing. PAX, went through 10 cards and many turned up clubs aka Spiderman Merkins.
We ran another ½ mile and flipped 10 more cards in a row. At this point, the PAX wanted to flip more cards, NOT!
My plan was to lead the PAX to the hill where the new condoswere built. I was running with Shake and he asked where we are going? I said to the hill. Surprise, surprise, we ran past the entrance and we had to back track. We finally entered the new road and headed to the new parking lot to flip 10 more cards. Thankfully many hearts and diamonds as Carb Load prayed PAX ran halfway up hill and flipped 10 more cards and this time a surprise, Joker. Of course, this means 20 Burpees. I could not understand why people were groining, its only Burpees on a hill???? PAX ran the rest of the hill and flipped more cards. What else to do after running hill? Yes, run four corners and flip more cards. We arrived back at COT but still had 5 minutes which is plenty of time to run down and up the high again. When PAX reached bottom of hill, flipped a card and what do you know, spades of 11 Bonny Blairs. PAX ran back up the hill to flip one more card and headed to COT. PAX logged over 3 miles and almost completed the full deck.
Everyone pushed it today and got in a good workout starting the week of right and stayed safe. I want to give a special shoutout to Ex-Lax. He pushed the entire time. Great job!
Sugar Daddy loved it so much he expressed how it helped stretch his hamstring!
Smithers, Rockwell, and Fredo did a great job pushing on the hill and helping the 6.
Deflated and 0-69 logged some serious steps!
Announcements
Service project, Hot Wheels, downtown Waxhax to build a ramp for a nine-year girl in a wheelchair Nov 7th. Volunteer money through Venmo and/or help build.
Chicken Little will lead a Turkey Trot Thanksgiving Day and post info on The Playhouse and NewsChannel.
Makeshift Marathon 2020 Nov 14: complete marathon by creating a relay team, run a 10k, run ½ marathon, or run complete marathon by yourself. Please makes sure you go to link and register.
Prayer Request
Kelli Niro (premature wife) and decided not to take the medication
Today, October 22nd, is National Nut Day (Ha! Who knew?!). In celebratory fashion we all gathered in downtown Waxhaw, NC on a brisk, clear Fall morning to engage in some exercise activities that included a romp through fallen leaves and what would turn out to be a nut free route as we meandered through the mean streets of Waxhaw.
DiCCS(LN) were delivered to include a mention of Leaves and Acorns on the street and to watch out for those, [insert debilitating injury of your preference to want to avoid here], just waiting to happen when you slip on one of these little bastards.
Warmorama:
Mosey to the 701 Main Parking Lot for some stretching with a stop along the way at the parking lot of Center Grove Baptist Church for 20 X SSH and 20 X IW. Then continue Mosey over to 701 main for stretching with Downward Dog, Calf Stretch L/R, Runners Stretch L/R and Upward Dog.
Thang:
Mosey to top of Another Bad Idea for a Triple Nickel – Beginning at first Stop sign, 5 X MT, run to next Stop Sign, 5 X MT, run to bottom of Another Bad Idea, 5 X MT, AYG back to start point and repeat two more times.
Mosey (the long way) to parking lot at corner of South Main and Church St and do Captain Therkin 1:4 BBSU:AH 1-5….6:24 BBSU:LBC…. 10:40 BBSU:AH, Do 5 X Merkin after completing each round.
Mosey to Rock Formations along S. Providence St for a Bobby Hurley Ladder 1…..10 At first rock do 1 BH, next 2 and so on up to 10.
Mosey back across S. Main to Pedestrian bridge and to front of Mary O’Neill’s and partner up for 100 dips. While partner 1 runs around the block, other partner does as many dips as possible, flap jack until 100 are completed.
Foundation led us in Mary with boat canoe until 1 minute left. Mosey back to COT and done.
Great morning for a workout outside. Clear skies and visible stars to gaze upon as we pushed our bodies past our various points of comfort.
No leaves or acorns presented themselves to any of the PAX and I am very glad for that.
Ex LaX – Gave us some insight into how he was led to F3 by PAX in other regions and reached out to Zinfandel and the rest is history. It was also mentioned that he doesn’t like to run very much but his mentality is do what you hate so you don’t hate it so much. (Sounds like he has bought in to the mantra of getting outside of your comfort zone). Glad to see you posting brother! Keep it up. You will be thankful you did if you aren’t already.
Announcements:
November 7th – Donate $$ or Time or Both for Hot Wheels project to build a wheelchair ramp and sidewalk for 15 year old 9th grader with Spina Bifida.
YHC took us out in prayer. #ctg
This morning was not looking so great when the alarm went off at 4:40am and I heard the clatter of rain pelting my roof and sides of the house. “Guess we’re gonna get a little wet today”… “Maybe no one will show up for 5:15 Swarm kick-off and I can come back home and go to bed…?” Nope! Rolled in to Cutty around 5:01 and Wolverine was right behind me to get in a little pre-run before the workout. Then Dasher, then Easy Button then Ice9 roll in almost as if they caravanned. “Oh well. I guess we’ll be running in the rain anyway” Got out of the truck with about 1 minute before kick-off, did a quick DiCCS and the 5 of us were off.
Warmorama: Quick mosey to Crazy-Pajama-Guy-Island and then turn around and go back following the front drive of the schools. We circled up in the Driver’s Ed parking lot for – 20 X IW, Plank for what seemed like forever, L/R Calf Stretch, L/R Lunge Stretch (reach for the sky), Up/Down Dog and plank for a few more forevers.
Thang:
Mosey to corner of upper student lot and do 4 corners elevator by 5’s up to 25 and back down to 5. Each corner do called exercise/reps for each lap – Burpee X 5, Bonnie Blair X 10, Merkin X 15, Dry-Docks X 20, Flutters X 25, American Hammers X 20, Low Slow Squats X 15, Big Boy Sit Up X 10, Mike Tyson X 5. Completed 9 total laps and Moseyed back to COT around front of schools at what was supposed to be an 8:00 pace but ended up more in the 7:00 range (Thanks 49ers club for pushing the pace there)… Ended up rolling into COT with 3:00 to go so had to extend our Mosey to the sidewalk around to Rudy’s Palace and then turn around at the 1:30 mark. Done!
All 5 PAX pushed hard and embraced the rain. (Running in wet shoes sucks, by the way…) There is a new sub-group in Waxhaw called the 49ers club, today’s club members: Dasher, Ice9 & Wolverine, proving “Age ain’t nuttin butta numbah” since they led the way the entire time. We also had a bonus today that I haven’t heard in a while as Ice9 started his heaving/coughing/(whatever the heck that sound is he makes) at the final 1:30 Mosey, (SUCCESS!) . Great leading this fine group of men. Even if it means I will be in the 6 the whole time… Always a pleasure and glad everyone showed up to show out.
Announcements: See Impromptu BB
Schneider took us out
Nice, cool morning for a workout. Fifty-something degrees and remained that way until the end. 25 PX joined YHC for what turned out to be a dark web with a twist… And 5 MASHers were there hoisting their blocks over and over to develop that physique we all wish we had.
Warmorama:
Mosey around student lot and circle up near lot entrance for 20 x ssh, 20 x IW, Plank, Up/Down Dog, Calf Stretch L/R with runner stretch L/R mixed in. Back to Downward Dog. “Namaste”
Thang:
Mosey to opposite corner near football stadium and begin Dark Web (with a twist). All exercises done in 1:2 ratio
start with 1 BBSU:2 AH, Merkin:Air Press, Jump Squat:Bonnie Blair, Burpee:SSH and afternoon each circuit run to opposite side of parking lot. Repeat each circuit all the way up to 10:20. Shewww that was a killer and a time eater. (The twist was that there isn’t supposed to be any running between circuits but I decided it would be kind of boring to stay in the same spot for 20 minutes. (Thank High Hat for the suggestion…)
Line up separates by parking spaces and do Merkincide ladder across parking lot Starting at 1 and ending with 5 on the center island. Repeato and replace Merkins with Squats. Time!
head to COT to hook up with MASH for Countorama.
All in all a solid workout for everyone. Gazelles were stabled and the Clydesdales got a little bit of running. PAX stayed together and we hit all the major muscle groups and got a little sweaty in the process.
I appreciate the opportunity to lead as always and hope to do it again soon. Chain of Pain earned by Bounce House for keeping up with the big boys out there today. Way to push little man!
Announcements:
Convergence at Arsenal tomorrow to try to outnumber other regions and capture the Ghost Flag
Blood Drive this Saturday