Author Archive Chastain

Payback’s a…blast

Centerfold was looking for a sucker after Dromedary yesterday and apparently I was the guy. Put me on the spot, “Chastain, you wanna Q Body Shop tomorrow?” Little did he know I was looking to Q some new sites (more on that in the Moleskin).

8 PAX for Body Shop and another 8 for MASH. I heard Recalc put on quite the beatdown while Sweatin’ to the Oldies. Here’s a little summary courtesy of the MASH channel:

Tabata- 40 seconds work/20 rest-

Step up cinder block
Russian tap cinder block
Clean and Press cinder block
Curls cinder block
Punch out bricks
Slide, slide, slide, mountain climber
Squat,walkout,merkin (2)
Catalina Wine Mixer
Crab Toe Touches
Lunge,Lunge,Squat

If you haven’t been to MASH before, you need to know that it isn’t for slackers. You’re going to get a workout. You’re going to sweat. But you’re also going to get the 1st and 2nd F you need to keep up your drive and motivation. Thanks Recalc for leading today and thanks Mayhem and Centerfold for keeping it going throughout the week.

On to Body Shop!

Warmup

Mosey around the back lot then circle up for some SSH, Imperial Walkers, Jimmy Dugans, and some calf stretches.

The Thang:

  • Line up along the parking space lines: 8 Bear Crawls, 4 Walking Lunges, 2 Broad Jumps (feet together). Repeato from one end of the lot to the other and back (Thanks Sledge for reminding me we did this)
  • Mosey to the front of the school and grab a spot on the wall
  • 90 degree wall sit and 50 Air Presses (Civilian Count). Yeah, yeah, I said in cadence, but I knew what I meant.
  • Keep your spot on the wall, but now we do some Donkey Kicks. Start with 10 DKs and on the last one, keep your feet on the wall for a 10 count. Immediately following, do 9 DKs with a 9 count with feet on the wall. Repeato all the way down to 1 DK and a 1 count.
  • Mosey to the basketball court and the track. Do a quick lap around the track to make sure there aren’t any obstacles and to let our eyes adjust to the darkness, then form a line on the basketball court.
  • Starting at one end of the line, the first PAX names an exercise for the rest to do and that PAX takes a lap around the court. Remaining PAX do the called exercise until their return. Repeato until all PAX have run.
    • Since the PAX naming the exercise doesn’t have to DO the exercise, I thought we’d get some nastier options like Burpees, but instead we were getting things like Freddie Mercury, Box Cutter, etc.
    • Knowing what I had planned for later, I mentioned the above bullet point “Wow, I expected some meaner exercises”
    • Bottlecap took the bait on round 2 and gave us a “Mike Tysons!” followed by “Oh, I pulled a hammy. Gonna have to walk this lap” Mwuahahaha
    • The full list:
      • Round 1: Low Slow Squats, Dry Docks, Big Boys, Freddie Mercurys, Merkins, Box Cutters, Monkey Humpers, Plank
      • Round 2: Heels to Heaven, Mike Tysons, Jump Squats, Peter Parkers, LBCs, Windshield Wipers, Crab Walks, Mountain Climbers
  • Another mosey all the way back to the back lot. Line up on the curb for some Gassers
    • To the close curb and back then do 10 Mike Tysons
    • To the far curb and back then do 10 Bonnie Blairs (2 = 1)
    • To the close curb and back then to 10 Curb Jump Burpees (Merkin with hands on the curb then your jump requires your feet to step on the curb then back down
  • Mosey to the front of the school next to the MASHers for a little…
  • Payback
    • Circle up
    • While doing our laps around the track, YHC was taking notes on what exercises each PAX inflicted on the others
    • Taking turns, each PAX goes in the middle and must do 20 reps of one of the two exercises they previously came up with.
    • Remaining PAX alternate rounds of Dry Docks, Squats, and American Hammers until each PAX has done their penance
    • At this point we’re running out of time or we would have done a 2nd round with the other set of exercises
  • Final Lap
    • Run a lap around the bus lot
    • On the long side run at 70% speed (race pace)
    • On the short side run at 50% speed (recovery pace)
    • On the long side run at 90-100% speed (finish line pace)
    • On the short side walk/jog to the finish and recover

Moleskin:

Coming up on September and it’s my 2 year anniversary with F3. I don’t know the exact date so I decided to just focus on the month. Glidah had an inspirational backblast about a week ago you should give a read. Mine is much the same. 2 years in and F3 has pushed me to grow in many ways. I talked a bit in the COT about getting out of your comfort zone. Maybe joining F3 and posting your first time was a step outside your comfort zone. What have you done since then to continue accelerating? My starting goal coming into year two is to Q some new AOs I’ve never Qd before. I posted at Dromedary for the first time last week and now I’m signed up to Q on September 9th. Today was my first time Qing Body Shop. I’ll be doing Clyent Dinner, Blackhawk, and Impromptu in the month of September as a part of my goal to “be new”.

Where can you be new? A lot of PAX are strong in the 1st F but have yet to dip their toes in the water for 2nd or 3rd Fs. Is that you? Are you quiet or introverted and the idea of big crowds makes you uncomfortable? Take some baby steps and show up to a Saturday morning Coffeeteria. Looking for a way to make an impact in your community but don’t know how? Our region is killing it with charitable contributions, clean-up days, and other service opportunities that reach beyond the individual. Just ask and we can point you to an area you can help. Involve your kids. Involve your wife. Be a leader in your own household.

Stop coasting. It’s too easy to get comfortable with where you are and say that’s good enough. Have the courage to try something new and you’ll be better for it.

 

Annoucements

  • F3 Waxhaw One Year Anniversary – Monday, September 7th (Labor Day) – 0630 at Cuthbertson Middle – Bootcamp, MASH, and 5k Race options. 2nd F Coffeeteria following. 3rd F donation with details to come
  • Iron PAX starts in September – Sign Up Here
  • Open Door – 3rd F Opportunity – Saturday and Sunday morning Zoom options – Sunday morning in-person option – Read a chapter of the Bible and discuss
  • Christ’s Closet – Saturday, August 29th following workouts – Moving items from old building to new
  • Prayers for Sledge-O-Matic – Melanoma being removed tomorrow. Prayers for a clean diagnosis

We’re not lost, we’re exploring

I’d like to start off by thanking Posse for so excellently demonstrating the effects of marketing (or the lack of).  5 of us got the DiCCS and took off for a morning of fun.

Warmup

Short mosey to the blacktop and circle up

  • SSH – 20 IC
  • I asked Recalc for an “old man” stretch which wound up being kind of like half a Windmill – I was trying to bait him into doing the next exercise which was
  • Imperial Walkers – 15 IC – Recalc doesn’t believe there’s value in these and does his REAL old man stretch during this time. One day I’ll get him…
  • Calf Stretches

The Thang

Partner up (2 in one group, 3 in the other) on the sidewalk next to the benches

  • P1 runs from one curb to the other continually while…
  • P2 (and P3) each do 25 Merkins, Squats, or Big Boy Sit-ups – your choice, any combination that adds to 25
  • Rotate these exercises until each PAX has done 3 rounds
  • Switch the exercises to Derkins, Step-Ups, or Dips
  • Rotate for 3 more rounds

Mosey around the school to the bus lot. Cones set up at 25, 50, 75, and 100 yards

Run to the 1st cone and do 25 Merkins then back to the start. Run to the second cone for 50 Pogos then back to the start. 3rd cone = 75 Mountain Climbers. 4th cone = 100 SSHs

Heart rates are high so rather than immediately going into a long mosey as I’d originally intended I audibled to some Mary with assistance from each PAX in coming up with exercises: American Hammers, V-Ups, Box Cutters, and Flutters

Now another short mosey to the rock piles. Grab a lifting rock and head to your very own parking space

  • 10 Curls on my up – drop your rock and run to the opposite curb and back
  • 10 Curls, 10 Tricep Extensions – run
  • 10 Curls, 10 Tricep Extensions, 10 Shoulder Presses – run
  • 10 Curls, 10 Tricep Extensinos, 10 Shoulder Presses, 10 Chest Presses (on your back) – run
  • Zombie walk your rock back to the pile

Long mosey to the previously unexplored cross country trail and take a left towards the high school practice fields. Note the sign that says we can’t go ON the field but says nothing about running up and down the hill adjacent to the field. Toe the line!

Now that we’re here (in the slightly tall, very wet grass) we did a little 7s action with Jump Squats at the bottom and Bobby Hurleys at the top. YHC said Jump Squats, but it wasn’t until now that I’m typing this up that I realize I meant Bomb Jacks, which is what I did while everyone else probably listened to what I said and did Jump Squats. Oh well.

Mosey back to the entrance of cross country trail and did rounds 1 through 5 of Captain Therkin (1 Big Boy, 4 American Hammers, 2 Merkins all the way up to 5 Big Boys, 20 AH, and 2 Merkins)

More moseying to the middle school side of the campus for some combo work. 4 Lunge Walks, 10 Bear Crawls, and 2 Broad Jumps. Repeato from one end of the parking lot to the other and then back.

One final mosey back to COT and finish the final 3 minutes with an upwards ladder of 1 Burpee, 1 Big Boy, 1 Merkin, and 1 Squat. Repeato, incrementing each exercise by 1 until we ran out of time somewhere around round 4.

Moleskin: 

Sad to say none of it counted as for some reason my watch won’t sync this morning’s workout with Strava. As we all know, “Strava or it didn’t happen”. It’s really a bummer as the PAX got over 3 miles in and made good use of the campus, but alas, we’ll all just have to work twice as hard on Monday.

This was Dementia’s first workout. Apparently he went to a 2nd F event and got his name there. Posse was kind enough to bring him out to a Saturday workout where he learned that they’re 60 minute. Next time he said he’d be ready. He did fine today. The hardest part is showing up.

Make it stop!!

Easy Button hit me up a couple of weeks ago and asked if I wanted to Q swap; he’d do Diesel and I’d do Watchtower. Easy peasy. Note to you guys who just finished Site Q School: that’s an effective way to fill your monthly Q schedule. So with a few weeks of time to plan I started thinking how I could change it up from the regular boot camp. Note to Site Qs in general: don’t give Chastain too much time to think about his weinke…uh, moving on.

Warmup

Quick mosey around the outside perimeter of the parking lot then circle up

SSH x15 IC
Imperial Walkers x15 IC
Merkins x15 on my down
Calf Stretch (you’re welcome)
Potato Pickers x10 IC

The Thang

The game is called “Make it stop!” and the rules are simple:

  1. The pax circle up and do the called exercise in cadence without stopping until someone has had enough and they yell “Make it stop!”
  2. The pax who says “Make it stop!” must call cadence for the next exercise
  3. Every 5 exercises take a hot lap the long way around the parking lot
  4. Each pax can only say “Make it stop!” once – Yeah, we broke that rule
  5. New rule needed: Once you’re no longer doing the exercise then you have to call out “Make it stop!” – Had a few pax that were too stubborn to verbally call it quits

Here’s the list of exercises and the number of reps we did. We were pretty stubborn at the beginning but were a little more liberal with the “Make it stop!” as we went along:

  1. SSH – 106 IC
  2. Lunges – 21 IC
  3. Big Bois – 61 CC
  4. Merkins – 22 CC
  5. Heels to Heaven – 56 IC

Run!

  1. Plank Jacks – 31 IC
  2. Mike Tysons – 21 IC
  3. Broad Jumps – 19 CC
  4. Squats – 33 IC
  5. Air Presses – 60 CC

Run!

  1. Pogos – 113 CC
  2. Dry Docks – 28 CC
  3. Bear Crawl – 20 IC
  4. Burpees – 10 IC
  5. LBCs – 80 – CC

Run!

  1. Jump Squats – 22 CC
  2. Imperial Walkers – 28 IC
  3. Monkey Humpers – 12 IC
  4. Plank – 56 seconds
  5. Speed Skaters – 20 IC

Run!

  1. Captain Therkin – 60 seconds OYO

    This is as far as we made it in 45 minutes

  2. Flutters
  3. Bobby Hurleys
  4. American Knockouts
  5. Bomb Jacks

Run!

  1. Freddie Mercurys
  2. War Hammers (Big Boi with 4 American Hammers at the top)
  3. Mountain Climbers
  4. Al Gore
  5. Overhead Clap

 

Moleskin

Honestly, I had no idea how this one was going to turn out. I had a backup weinke ready to go in case it was stupid and after we broke 100 SSHs on the very first exercise I was starting to worry. We had some stubborn pax that didn’t want to be the ones to call it quits, but once a few guys had cycled through the exercises it got a little easier to give in. We got less mileage than I thought/had hoped. Originally we were going to be on the track, but Zin AKA the new Shake n Bake said “NO!” to running in close quarters. Admittedly, it worked out better in the front lot. Next time, if there’s a next time, we’ll run the hot lap every 2 or 3 exercises instead of every 5. That’ll fix it!

Shout out to O-69 and Schneider today. Most of us bore witness to O-69 up his pace from his non-stop hi-speed walk to an all out run! Way to go, buddy! You’re killing it! And Schneider beat the fartsack today and made it out with a bum ankle thinking he’d mash, only to find there weren’t any other mashers at Watchtower. That didn’t stop him, though, he brought out the coupon and got his sweat on regardless. Good job, brother!

Announcements

Q School – Saturday, 0630 at Cuthbertson Middle – You’ll get a full workout and follow up with the school portion. If you’ve never been then it’s a great opportunity to cover the fundamentals of your responsibilities as a Q. See me or go to https://bit.ly/f3qschool to sign up

100 PAX Challenge – Congrats and thanks to everyone who gave. We officially hit the $10,000 mark yesterday morning. Some money has already been distributed but the rest is set to be given to the remaining charities soon. Congrats to Brutus on winning the recliner and Bottlecap for winning the $100 gift card

Blood Drive – Thanks to all who have signed up! We are officially full and have been capped at 73 donors. Make sure you double-check your calendar and show up on Thursday for your time slot

 

Mission Accomplished

12 dudes (6 boot camp and 6 mashers) beat a case of the Mondays and checked into the Asylum.

Warmup

Started with a moving warmup today. Mosey around the Hickory Tavern lot then circle up for 15 SSHs. Mosey to the front of target then circle up for 15 Imperial Walkers. Mosey to the back of the Target lot for 10 Potato Pickers and some calf stretching. Mosey to the Petsmart lot for 6 Windmills.

The Thang

4 Corner Deconstructed Burpees – At each corner do the called exercise

  • First corner – 10 Squats
  • Second corner – 10 Merkins
  • 3rd corner – 10 In and Outs
  • 4th corner – 10 Bobby Hurleys
  • Repeato

Mosey to the Target parking lot

A twist on 4 Corners

  • 40 American Hammers (in cadence. Yes this sucked) then run the 4 corners (about a 4 island square)
    • Plank while waiting on the 6
  • 30 Plank Jacks IC then run 3 corners
  • 20 Bomb Jacks IC then run 2 corners
  • 10 Burpees OYO then run 1 corner

Back to the Petsmart lot and line up along one curb

Suicides

  • 10 V Ups on my up
  • 20 American Knockouts IC
  • 30 second plank
  • Suicide half the lot then the full lot
  • Repeato

Fuse informed me that we weren’t actually doing V Ups the first time so we corrected that on the second round. Apparently actual V Ups suck more. Thanks Fuse.

Mosey back to the Target lot, partner up and line up across from your partner on a parking space line. The goal is to keep your partner honest on their form by staring each other in the eyes while doing the called exercise

  • 10 Merkins on my down
  • Plank walk one parking space towards Target
  • 8 Merkins then plank walk one space back towards the Petsmart
  • Continue with 6, 4, 2
  • Repeat the whole thing with Squats

Fuse claims I called low, slow Squats which we did not do. They were speedier. It is possible I said that as those Merkins/plank walks were killer.

Mosey to the alley between Hickory Tavern and the Greco Grill and find some wall

  • 10 Donkey Kicks and hold the last kick up on the wall for a 10 second count
  • 9 Donkey Kicks and hold the last kick up on the wall for a 9 second count
  • Repeato down to 1 Kick and 1 second count

Running low on time we moseyed to the benches in front of Hickory Tavern for some partner work

  • Partner 1 runs to Brooklyn Pizza benches and back
  • Partner 2 does Merkins/Step Ups/Big Boy Sit Ups – Your choice and you can switch between them at any time. Just keep moving
  • 400 cumulative count (or until time runs out, which it did)

 

Moleskin

My goal today was to keep the mileage lower but still keep the heart rates up. My Strava says 2.01 miles and I spent 50% of the workout in Zone 4/Threshold range. Mission accomplished? Yuck. I’m beat. Nap time, maybe?

Usually I like to swing by the MASHers and see what they’re up to but I had tunnel vision this morning trying to recover from those Merkin/Plank Walks and knowing we were heading into the Donkey Kicks. Mayhem was leading them this morning so I know they got a good workout. Great job taking the lead this morning! Congrats to Turnbuckle and Sledge-O-Matic on their huge milestones! If you get the chance ask them both what they’ve been up to because it’s incredibly impressive. Legalized broke his foot, guys. Like, several times. I heard it was so he could get out of doing burpees, but regardless, he’s still out there MASHing while on crutches! If you think you can’t get out and do SOMETHING for your 1st F then you’re just making up excuses. Good job, Legalized! Speaking of excuses, I’ve worked on EHing several guys to come out to F3 and I’ve heard the “I’m too old” excuse a ton. Blue Screen is like 400 years old and he’s out there KILLING it. He’s most of the reason those Merkin/Plank Walks I keep complaining about were so horrible. He was my partner for that one and he was pumping out Merkins faster than I could say “down!”. Pretty sure he did more than the called number each time. I hadn’t seen Swimmers in forever and apparently he was just on vacation. Getting back to working out after a week off and making bad eating choices every night is always tough (that was me a couple weeks ago), but Swimmers sure didn’t show it. Up front on all the exercises. Fusebox has a low key, slightly sarcastic way of keeping me honest on the exercises. “That’s not how I do V-Ups” or “What was low or slow about those Squats?” Duly noted, Fuse. Posse, on the other hand, makes me double-check my instructions every step of the way. Not sure if he’s doing it to mess with me or not, but I make sure to give extra clear instructions when Posse posts with me.

 

Announcements

  • Blood Drive on Thursday, July 23 at Weddington United Methodist Church – Sign up!!!! https://www.redcrossblood.org/give.html/drive-results?zipSponsor=f3 – It’s open to everyone, not just F3, so bring your M, 2.0s (16 and up), friends, family, etc
  • Site Q School and Q School are coming up – July 18th and 25th respectively – Plenty of info on the GroupMe New Channel. Check the calendar there and/or see me for info – Sign up!!!
  • Q Source – Mondays, 7am at Brooklyn Pizza and Fridays, 7am at Cuthbertson Middle – Learning the fundamentals of being a virtuous leader
  • Prayers for Goodfella’s wife, Renee, who is back in the hospital with continued issues after the birth of their child
  • Prayers for Centerfold’s wife, Karen, who is back in the hospital with some pain after her recent surgery

YHC took us out

 

 

Never Quit!

8 people showed up for Diesel

The Thang

  • Deck of cards exercises. Suit dictates the exercise and the number is the rep count
  • Diamonds = Merkins – Total reps – 85
  • Clubs = Crab Dips – Total reps – 85
  • Spades = Lat Raises – Total reps – 85
  • Hearts = Axe Chop – Total reps – 85
  • Grand Total= 340 reps
  • Around the circle, PAX name the exercise and the count
  • Exercises included but not limited to: Speed Skaters, American Hammers, Squat Thrusters, Shoulder Presses, Monkey Humpers, Big Boi Sit Ups, Chest Presses, Planks, Fast Feet? (running in place shuffle step thing), Lunges, and probably some more

 

Announcements

  • Blood drive – July 23rd from 9am to 1pm at Weddington Methodist Church – Sign up NOW – https://www.redcrossblood.org/give.html/drive-results?zipSponsor=f3
  • Site Q School – July 18th, 6:30 at Cuthbertson Middle – Sign up NOW – https://bit.ly/f3siteqschool
  • Q School – July 25th, 6:#0 at Cuthbertson Middle – Sign up NOW – https://bit.ly/f3qschool

 

Prayers for Centerfold’s wife for a quick recovery from her surgery. Prayers for two fellow F3 members diagnosed with Covid-19

0.15

Just finished my breakfast so it’s time for a backblast. Not gonna rush, but we’ll see if I get this out before Posse manages to post his from last week’s Diesel. We ain’t no Floater. Well, maybe that’s over and we are the NEW Floater. ¯\_(ツ)_/¯

The title is an inside joke. You had to be there. You should’ve been there. Shame on you for never giving Diesel a chance. It’s OK, we forgive you. And we’ll see you next Friday at 0530!

Anywho, we had 6 dude’s this morning, almost all of them showed up on time. Ah well, DiCCS provided

The Warmup

15 SSH
15 Walkers
10 Moroccan Night Clubs
Plank
Left/Right Arm/Leg raises
Calf Stretch

The Thang

Round 1

Timer – Choose one

  • 30 Merkins
  • 30 Squats
  • 30 Coupon Curls

Moroccan Night Clubs with Bricks/Dumbbells
Dips
Bench Press with Coupon
Big Boy Situps with Slamball
American Hammers with Dumbbells

 

Round 2

Timer – Broken Farmer Carry with Coupon and Dumbbell – Switch hands at the turn

Front / Side Flys with Bricks/Dumbbells
21’s with Coupon
Skullcrushers with Coupon
Coupon Thrusters
Romanian Dead Lifts with Dumbells
Shoulder Taps on Coupons

 

Round 3

Timer – Choose one you haven’t done yet

  • 30 Merkins
  • 30 Squats
  • 30 Coupon Curls

Full Extension Brick/Dumbbell Hold
Bent Over Coupon Rows
Paint the Alphabet with Coupon
Tricep Kick Backs with Bricks/Dumbells
Negatives with Coupon


Round 4

Timer – Broken Farmer Carry with Coupon and Dumbbell – Switch hands at the turn

Flutter Press
Dolly Press
Heels to Heaven
V-Ups

 

Moleskin:

It’s possible we did another round or 2 but I honestly can’t remember. I made the mistake of letting PAX suggest exercises at one point and Ditka’s evil laugh let us know we were in for something ugly. Some kind of knees-bent, coupon lateral raise garbage while he did the farmer’s carry. Posse made us flutter our feet and arms like some kind of turtle (or tortoise) stuck on it’s back.

But enough about us. This moleskin is a shout out to Sledge-O-Matic. You want to know what the 1st F looks like? Just watch Sledge. This dude is kicking his own butt every single day. Tuesday at Watchtower I saw him sprinting hard to blow past everyone on Indian Runs. Today he took a break from the weights to run some sprints in the parking lot. If you’re not pushing yourself as hard as Sledge is pushing HIMself then you’ve got some more to give at your workouts. I’m guilty of that for sure. Good job Sledge!

Announcements

  • Freed to Bleed/100 Pints Challenge/F3 Blood Drive – July 23rd from 0900-1300 at Weddington United Methodist Church. Need a couple volunteers to assist. Need to bring more folks (Your M, your 2.0s over 16 years of age, friends, family, etc.) to hit 100 pints donated. See Fusebox for details
  • 1776 Games tomorrow at Black Hawk. 0700, but show up early for some F2 and make sure you bring your coupon
  • Site Q school (7/18) and Q School (7/25) sign-ups are open. See me or GroupMe for details. If you’ve never been to Q school then you should go. It’s good practice for everyone. You’ve probably seen your share of, uh, questionable Qs at some point or another. Our goal is to learn from mistakes of others’ so we don’t repeat them.

 

That’s it. YHC took us out. #cradletograve

Return of the Uncle

Seems like everyone has 2 kinds of uncles that show up at the family reunions. You’ve got the favorite uncle that’s fun and maybe helped you get into some shenanigans when you were younger. Then there’s the creepy uncle that smelled funny, said inappropriate things, and everyone secretly hoped he wouldn’t show up to this year’s Thanksgiving.

Unfortunately for the 5 PAX at Diesel, we didn’t get the fun uncle…

Warmup

15 SSH
10 Slow Imperial Walkers
10 Moroccan Night Clubs
10 Arm Circles forward/backwards

The Thang

Each PAX is equipped with a coupon and 2 dumbbells – 1 minute per station – AMRAP, 15 second break between each 

  • Triceps Press
  • Rows
  • Chest Press
  • Curls
  • Goblet Squat
  • Shoulder Press
  • Squats/Lunges/Calf Raises – Your choice
  • Repeato for a total of 3 rounds

The REAL Thang

No, it’s not a Bottlecap appearance with some stupid Coke reference. It’s that above-mentioned creepy Uncle that no one likes. If you’re unfamiliar with the rules from last time, I’ll recap:

  1. One person nominated as the leader (YHC started out)
  2. The leader grabs a coupon (35-38 lbs) and calls out an exercise
  3. The remaining PAX pick up two dumbbells (10-12 lbs each)
  4. The leader begins doing the called exercise and PAX follow until the leader says “Uncle”
  5. Rotate the leader role the next PAX and repeato

That’s it. Seems simple. Seems like the leader would be the first to tap out since he has the heavier weight. Not always the case. Some kind of pseudo Q juice drives the leader to push through the pain so that he can inflict more pain on others. It’s evil. It’s brutal. It’s the kind of horror your bad uncle would think of to torture you when you were a kid. Kind of like putting you in a headlock and giving you a noogie until you say “Uncle!” But enough of my childhood…

Moleskin

I’m sore. I’m sure others are too. Maybe not Ditka, though. He missed the memo about Diesel moving back to a 5:30am start time. Centerfold is probably OK too since he didn’t show up. Damascus probably went to the wrong AO again and was too embarrassed to admit it so went back to fartsacking. Ah well, the rest of us go in a solid 60 minutes of pain. That’s right, Diesel is now an hour long workout. It seemed right. It felt right. It IS right.

 

Committed to BLIMPS

It was a pleasant surprise to walk out of the house this morning and not have to swim through the humidity to my car. It’s never a fun feeling when you’re sweating before the workout even starts. This morning we had some perfect temps and 9 guys showed up to ruin that by getting hot and sweaty. DiCCS provided for FREE and away we go.

Warmup

A quick mosey around the traffic circle and then a nice little warmup that included

  • 15 SSH IC
  • 10 Imperial Squawkers – Recalc wasn’t there, but I did those for him since he does think regular Walkers accomplish anything
  • 10 Potato Pickers
  • Walk it out into a calf stretch
  • 5 SLOOOOWW Merkins IC
  • Recover and a long mosey to the elementary school parking lot

The Thang

Using the 4 corners of the parking lot we did a little BLIMPS action with 20 of each exercise, moving to a new corner with each new exercise

B – Burpees
L – Lunges (10 each leg)
I – Imperial Walkers
M – Merkins (YHC may have forgotten these at first til I realized we were just doing BLIPS. Remedied that by doing BLIPMS)
P – Plankjacks
S – Squats

Everybody absolutely loved started with 20 burpees. Now that everyone was nice and winded it seemed like a good time to throw everyone a curveball with an F3 favorite: Repeato

Good times had by all. After round two I told JWow we were gonna have a little fun. With everyone waiting for instructions I dropped another Repeato. I had no intentions of actually making everyone do it, but with Dough Boy looking like he might take a swing at me, I quickly said “Just kidding, let’s mosey.”

Crossing the playground we headed over to the other parking lot, partnered up and lined up along the curb next to the school.

  • P1 – Run to the opposite curb and back
  • P2 – Do the following exercises
  • Swap each lap
    • 200 Derkins
    • 200 Bobby Hurleys
    • 200 Speed Skaters
    • 200 LBCs

Repeato! Ha! Jokes!

Instead, move 90 degrees to the left and line up along that curb for some 7s: Mike Tysons on the far side and Squats on the near.

12 minutes remaining mosey back the entrance road to Nesbit Park were the PAX met up with Paula Abdul: Counting the trees on the left, up two, 5 Dry Docks, back one, 5 Dry Docks until we got back to the Shovel Flag

3 minutes remaining we took a little mosey around the traffic circle and then alternated 2 Broad Jumps and 4 Bear Crawls until times up.

Moleskin:

My goal the past couple of times I’ve been the Q was to get some decent mileage in (3.35 this morning) but not stretch it out over long distances. It keeps the PAX together and gives you more opportunity for mumblechatter (and conspiracy to mutiny). It was good seeing a few guys I don’t see as often. We even EHed a dude at the COT who was waiting on a friend to play some tennis. Explained that a lot of guys have tennis arms but there is hope.
Thanks to Rubbermaid for the invite. Welcome JWow as a new Site Q for Commitment.

Announcements:

  • F3 Dads summer kickoff started this morning at 9:00am. It’ll likely be a weekly Saturday event throughout the summer. Open to boys and girls, ages 3/4 and up.
  • Christ’s Closet work immediately following workouts this morning. PAX are building some shelves for the new building. By the time you’re reading this you probably missed it, but that’s OK, there are always more opportunities to help.
  • Q School and Site Q School are coming up the last two weeks of July. They’ll consist of an hour workout followed by coffeeteria/training.
    • If you’ve never been to Q School it’s time to take the next step of leadership training. You’ll learn the dos and don’ts for Qing a workout, including cadence counting, being on time, picking up the six, exercises that do/don’t work, etc.
    • If you’ve been a Q a few times, the next step is Site Q School. We have a few new AOs opening that will need Site Qs (preferably 2 each) and we also have some Site Qs that have been doing the job for a long time and may be looking to roll off. This is the next step in leadership for both yourself as well as helping to raise up other leaders.
    • If you have questions on either, talk to YHC: Chastain.
    • If you’re a Site Q already, start thinking about guys you think are ready to take the next step and start recommending they attend Site Q School

YHC took us out #cradletograve

Freaky Friday

Brothers, we are living in crazing times.  It’s been a struggle for me personally and professionally over the last several months.  Always great to hang out with my brothers on a (Carolina) blue morning and sweat, grunt, and laugh.

Since this was only my 2nd queue,  I camped out (just kidding, inside joke) on campus starting at 9:00 pm.  Had coffee with 3 security cards at 3:15 am, started setting up at 4:30 am, and stressed from 5:00-6:00 how the workout would go.

My 6 brothers were great sports and agreed to “disrupt” (verbiage from Q Source) our normal routine and challenge ourselves.

Why Freaky Friday?  Multiple stations were set up and each brother had 3 options to tailor their workouts to their needs.   The Timer performed a Farmer’s Carry with two 30 lb weights around the islands.  Once the loop started, the pain began.  Once the loop ended, the pain set in.

Exercises (if the Lexicon isn’t correct, asking for grace.  Learning day to day):

-In chairs with bricks, isolated curls, zombies (hold bricks straight out), push outs (push bricks out, to chest, up, back down, repeat), and beer cans as a group.

-Station 1-  With ball, choice of wide grip presses, close grip presses, or skull crushers.  Brutus rocked the skull crushers.  Only one to try it.

-Station 2- Dips between 2 chairs, isolated curls, or beer cans

-Station 3-With sand back, kettle bell swings or front shoulder presses

-Station 4- Low slow squat or goblet squat with coupon

-Station 5- Pick a F3 card.  If 1-5, do exercise x3.  If 6-10, do exercise x 2.  If facecard, go to Vegas.  For some reason, Chastain kept drawing monkey humpers.  Think he kept the card as he went around the stations.

-Station 6- Irkins or dirkins on coupon.

-Station 7-  Mash/4077 station with first aid kit, doctor’s military bag, canteen, and sanitizer.  Heels to Heaven, dolphin kicks on ball, plank, downward dog, camel kicks, etc.

Draper, great job coming back.  We missed you.

Turnbuckle, you always make me smile when you come in the parking lot on 2 wheels with music kicking.

Sledge-o-matic, 5 days this week.  Great job.

Centerfold, loved the Tarheel shirt.  You get MVP today.

If you haven’t led a queue, try it.  Your brothers WILL SUPPORT YOU!  If it’s your first time, contact me personally.  Mayhem will be there to cheer you on.

Peace out!

Bait and Switch

11 suckers showed up this morning with hopes of seeing a glorious beard and a creative weinke. The marketing this week had PAX believing Legalized was on Q. It was all a lie. A bald-faced lie. A slap in the face to trusting and unwitting PAX. Well, really Legalized has some kind of back injury, probably due to him joining Crossfit. All those kipping pull-ups or something. Who knows. Whatever. You’re stuck with me.

DiCCS provided, but no mention of the 10-10-Fart rule. Probably should have brought that up cause we have some PAX with some nasty digestive issues or something. You know who you are and you should probably get that looked at.

Warmup

Mosey around the northern part of the school to the back bus lot.

  • 20 SSH
  • 15 Imperial Walkers (unless you’re Recalc who believes they are of questionable value…kind of like old people…or something)
  • 10 Slow Potato Pickers
  • Walk it into a calf stretch just for Damascus
  • 21 Mountain Climbers (added an extra one cause Zin loved the asphalt on his palms)

Mosey to the next lot for

The Thang

  • 4 Rounds – Run the length of the parking lot
    • 10 Dry Docks on one end
    • 10 Merkins on the other

Mosey to the car loop and partner up (no touchy) – P1 does the called exercise, P2 runs a hot lap

  • 200 Bobby Hurleys
  • 200 Big Boys
  • 100 Bomb Jacks

That took a bit longer than expected. Mosey to the front entrance and the bottom of the hill

  • 2 Rounds
    • Run to the top of the entrance hill – 10 Squats
    • Run to the bottom of the hill – 5 Burpees

Find some sidewalk

  • Jack Webb
    • 1 Merkin
    • 4 Air Presses
    • Repeato to 10 Merkins/40 Air Presses

Mosey to the lot north of the COT

  • 3 2 Rounds
    • 20 Step Ups (10 each leg)
    • 20 Dips
    • Suicides across the parking lot
    • 20 American Hammers IC

Notice it was supposed to be 3 rounds but Damascus decided he didn’t want to do a third round. I warned him the alternative was worse but he didn’t care. Audible! Everyone grab some wall

  • 10 Donkey Kicks
  • Hold the last DK with your feet on the wall for a 10 second count
  • 9 Donkey Kicks
  • Hold the last DK with your feet on the wall for a 9 second count
  • Repeato down to 1 DK and 1 second hold

Mosey back to COT for an on-time finish

Moleskin

The weinke always looks better when I’m sitting on the couch writing it. In practice it sucked. The PAX did a great job pushing through, though. Minimal grumbling, except for Damascus, who is regretting EHing me a couple years ago. Sucker. You’re stuck with me now. It was great seeing Dancing Bear bringing the cubs out with him. I had never met Carebear and Gummy Bear but they soldiered on and got their money’s worth. Southern Tip is fast. Jerk. Pushed me hard on the parking lot suicides. Zin works hard every time and is great at shouting out encouragement throughout the workout. Recalc is our usual form police. Early on during the Dry Docks and Merkins he said something about somebody’s Merkin form but I didn’t catch all of it. Might’ve been mine, so I made sure to tighten up. Keep calling out the PAX. We need it. Brutus is back doing the bootcamps after an injured period. He said he took it easy but I didn’t notice. He kept moving the whole time.  I didn’t witness too much of Posse and Centerfold mashing, but judging by the soaked shirts they worked hard too. Mashers are always welcome.

Announcements

100 Pax Challenge – We’re up over $4000 but still looking for more PAX to contribute. Doesn’t have to be $100. Give what you can. We’re narrowing down the charities and money will be distributed soon. Be sure to reach out to PAX and make sure they know what we’re doing and why it’s important. That includes PAX who’ve been in the past but have been absent recently.

Memorial Day Convergence – Look at GroupMe this weekend to get the final details but it looks like we’ll be doing some sort of convergence at Cuthbertson @ 7AM for a modified Murph Challenge.

Q Source – Mondays @ Brooklyn Pizza following Asylum or Fridays @ Cuthbertson Middle following Flash/Impromptu – You don’t have to start at the beginning. Hop in at any point to learn leadership, accountability, and living 3rd.

Q School/Site Q School – If you hadn’t heard, YHC has assumed the mantle from Posse on running the Q Schools. Exact dates not yet set but narrowing in on mid-July. If you’ve never done Q School then plan on being there. Whether you’ve led 10 Qs or no Qs, this is a great opportunity to get some pointers and up your game. If you’ve been doing F3 for a while then YOU ARE READY to take the next step. That could mean Site Q School. We need High Impact Men (HIMs) to step up and take on a bigger leadership role. AOs don’t organize themselves. You can help. Attend Site Q school to learn what’s involved and then YOU get involved. More info coming soon.

YHC took us out #cradletograve

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