DICCS- Cpr, cell phone, do not sue, social distancing and modify as needed
Mosey around lot 1 1/2 times to pick up a few tardy pax members – Mater and Ricky Bobby
15- Low Slow Squats
Plank – Right arm high and right leg high 10 seconds
Plank- left arm high and left leg high 10 seconds
20- mountain climbers
Mosey up to long road in front of high school and at every other light complete 20 speed skaters and 2 burpees until you get to the stop sign ( 12 lights so we completed 120 speed skaters and 12 burpees). Plank until the 6 is in…
Mosey to the school for some wall Partner work
P1 run to to stop sign for 5 bomb jacks and 1 burpee
P 2 wall work – complete 300 air presses, 300 air jabs , 50 mike Tysons as a team
Mosey a hot lap around 1/2 the parking lot for more Partner work ( switch partners though)
At top of large lot near the gate you and your new partner complete 30 dry docks combined and take a nice easy stroll through the lot to the fence and have some conversation . When you get to the fence you and your partner complete 40 Dry docks together and then mosey up to trail near benches. Once you get to the trail near the benches complete a 50 dry docks together before heading to the benches.
When we get to the benches Partner switch again for some more partner work.
P 1- run to traffic circle for 5 jump squats and 1 burpee
P 2- 200 dips, 100 pistol dips and 100 incline merkins
5 minutes left time to head back only to stop 1/2 way for light ab work led by Maddog while we gather the PAX back together before heading to COT
covered 2.5 miles with lots of arm work today– GREAT JOB BOYS
After a great holiday weekend it was great to see a good gathering of the PAX out and ready to go this morning- 24 PAX members. As always the PAX pushed hard and helped each other become stringer mentally and physically even though there was many grumblings over food and drink CHOICES over the weekend. Today we welcomed a FNG from the Walnut Creek neighborhood that Rockwell finally wore down over beers and cornhole– Everyone Welcome Joe Gummersbach AKA Sugardaddy– Joe is from St Louis MO and lived in Germany for many years before getting married late in life and he has a 7 year old boy and 10 year old girl and he coaches with Cobbler. Thanks to O-69 for taking us this morning, great message as usual. Also everyone make sure you tell Breadboy happy birthday when you see him– 13 years old this past weekend..
Blood drive 07/23/2020- we need 20 PAX members so sign up but you can bring others also as long as they are 16 years and over– Our group is committed to donated 100 pints so SIGN UP!! F3 is committed to 10,000 pints
100 PAX challenge raffle- buy tickets links are on GroupMe for lazyboy chairs or lazy boy gift cards– See Centerfolds or Maddog or actually read instructions on GroupMe
Site Q school ( July 18th) and Q school ( July 25th) are coming in July– if your ready to step up and lead SITE now is the time, Q school if you had lead under 3 times go to school and educate yourself on how to rock out a good Q..
Arsenal needs some support only getting 5-7 people daily- Thursday morning at 5:30am Indianland Elementary
DICCS- Cpr, Cell Phone, Modify as needed, social distancing and do not sue ect….
Warm Up– Mosey to flag pole and circle up
10 – low slow squats
15 – Imperial Squawkers- ( chickens cannot count this properly- sorry boys)
10- Diamond merkins
5- low slow merkins
plank/elbow plank / plank right arm high- right leg high 10 seconds
plank/elbow plank/plank left arm high- left leg high 10 seconds
Mosey down and up by road stopping at each corner for a either 10 bomb jacks or 10 jump squats.
2 groups for Indian style run around parking lot down road in front of school to back of school near the track. The guy in the back will do
3 bomb jacks and sprint to the front This got modified to 3 merkins.
Grab some wall for some fun
15- donkey kicks and hold last kick in upward position for 10 seconds- 3 decline merkins ( rinse repeat 2 more times) HORRIBLE IDEA–
get on track for partner work
P 1 runs 1/3 of the track and completes 5 dry docks and relieve partner. But if P2 Finishes a exercise before P 1 gets back he holds plank until partner gets back–Both partners will run a lap together before moving on to next exercise
200 – LBCS
100- pistol LBCS
75- Big Boys
75- Heels to heaven
Mosey to B-ball courts
Bear crawl base line to base line and when at opposite base line
20- Pistol LBCS
10- Big Boys
20- Pistol LBCS
Mosey back to COT Indian run style with 3 merkins in the back
As always it was a great day with the PAX and leading this group of men. The PAX covered some ground today and got in a little ab work while doing so. I guess when someone says can we do we anything but bomb jacks that’s what they mean… I was running and I hear a voice in the crowd saying can we do something besides bomb jacks cause it hurts my knee and “I ask like what” at this time the crowd turns rowdy and two more people pile on and say ANYTHING- means ANYTHING… modify boys we will now do merkins instead GEEZ!!!! yikes…calm down bros…
Q school -July 25th ( if you have qed less than 3 times)
Site Q school- July 18th ( who is ready to step up)
Blood drive – Fuse is trying to get a count and we need at least 20 people before Red Cross will even talk with him. This is apart of what F3 is doing trying to get 10,000 pints of blood so sign up as interested on the news channel.
Mayhem – Arnold Foundation Sept 5th- 12th heading down to Panama City Florida to help in community with sheet rocking- If interested reach out to him they will be taking van and supplies down to help the local community
CenterFold- we have around $8,000 for 100 pax challenge– still need more money before raffle
Diccs given- modify as needed, do not sue anyone, cell phone, cpr, careful with cars
Warm up- chicken little
Mosey around the block
15- Imperial Walkers
Stretch left, right middle and down to a plank
5 slow merkins in cadence
plank, elbow plank, right arm high, right leg high 10 seconds, plank
plank, elbow plank, left arm high, left leg high 10 seconds, plank
5 slow merkins in cadence- RECOVER
The Thang – Schneider
4- corners from the church parking lot around the block
Start – 5 bomb jacks
stop sign 1- 5 Mike Tysons and back to start for 5 bomb jacks
stop sign 2- 5 dry docks and back to start but when passing stop sign #1 5 Mike Tysons and 5 Bomb Jacks at start
stop sign 3- 10 Mike Tysons and repeat stop sign 2 and 1 and 5 bomb jacks at start
stop sign 4- 10 Dry docks and repeat stop sign 3, 2 and 1 and 5 bomb jacks at start.
Mosey to end of parking lot where the wood raised barricades for arm work ( schneider)
15- derkins and sprint to stop sign near church mosey back
30 dips ( 15 left leg out and 15 right leg out) sprint to stop sign and mosey back
rinse repeat 3 more times..
Long mosey around block
circle up for merkin wave of sort ( chicken little)
Every Pax member stay in plank while one PAX member does 1 merkins and next Pax does a merkin after him a continue this while everyone is in a PLANK until we get to 125 merkins as a group– whew….
Short Mosey around block
rinse repeat Merkin wave but go to 150- Thanks Deadwood for Q jacking– SHOCKER!!
Short Mosey around block circle up for ab WORK ( schnieder)
20 – lbcs, 20 heels to heaven, 20 gas pump’s– do not let feet touch ground!! – RINSE REPEAT 1 more round
20- Flutters/20 lbcs- done…
As always it was a great pleasure for Schneider and I to lead this group of men within our community, everyone pushed hard and sweated like madmen in the humid Waxhaw morning. Even with a sneaky late night call to another unofficial site by the one and only Bottlecap, we still had 15 dudes that bettered themselves today by getting their butts out of bed and getting stronger physical and mentally with their brothers.
Announcements- 0-69 is having beers at his house in Briarcrest Friday night after 7:30pm- 1903 Robbins meadows drive Waxhaw ( if you pull in Braircrest the Enclave side take first left and he is second house on left, he has a large back patio and pool. If you want to park in my driveway go ahead 1817 Robbins Meadows drive, I will be out of town.
We are still taking donations through venmo and paypal for 100 PAX challenge- $7,500 currently– lets go boys
Protest is scheduled in downtown Waxhaw 5-7pm many PAX will be there with 2.0’s and M’s
Diccs given to include social distancing and breaking group into 3 groups for proper social distances and some instructions on how today will go– Chicken Little group 1, Rockwell group 2 and Schneider group 3.
Warm up– Follow your group Q around parking lot and group 1 go to parking lot nearest to middle school and groups 2 and 3 go to the parking lot furthers from middle school for individual warm ups as a group. All groups started and ended warm ups together before groups breakout work for the THANG
Every group did the same exact exercises but we all started at different locations with our groups to help with CROWD control. Below is the path that group 1 followed and group 2 did this in reverse while group 3 started at the high school and worked their way through the workout.
Mosey to the trail at COT for some good ole leg work – 10 bomb jacks and 10 jump squats at alternating lights all the way down to transporter shed.
Mosey up to the T intersection at the bottom of the hill near the buses for 5 bomb jacks and 5 jump squats before completing 2 rounds of 25 Pistol LBCS and 10 BIG BOY sit ups.
Mosey up the trail to circular island for 5 bomb jacks and 5 jump squats before 1/2 of a terrible Web– 4 Mike Tyson , 4 dry Docks and 4 air presses for 5 rounds– increase air presses by 4 each round and keep Mike Tysons and Dry Docks the same — UGH!!!!!
Mosey back down trail and up towards the front of the high school for 5 more bomb jacks and 5 more jump squats. FINISH THE WEB … – 4 Mike Tysons , 4 dry Docks and 4 air press each round for 5 more rounds starting at 24 and ending at 40– DOUBLE UGH….
Mosey back down to the covered area near the buses for some ab/arm work- 20 Heels to Heaven, 20 box cutters and 15 shoulder tab merkins with a lap in between each exercise and 5 bomb jacks at bottom of stairs— before we left we knocked out 10 big boys and 20 pistol LBCS two more times.
Mosey to the front of the middle school for– 10 derkins/30 dips and a 1/2 lap – 2 times. While on lap one in our group the Bullies from Ignition came storming through on the road above us picking on Glidah for hanging with us– I HEARD YOU—- DARN BULLIES!! Glidah was hanging out with us so he can hang with the FNG’S he bought you big ole meanies!!!
Finished just in time!!!whew…. and all groups are in
As always it is a honor to lead this group of men and the crowd was very impressive today 28 PAX TODAY at Flash. Posse was on Q with myself and Rockwell to be there as the backups but word on the street is he jacked his toe up- GET BETTER soon Posse. Thanks to Rockwell and Schneider for helping Q the official relaunch of FLASH during the pandemic. Also thanks to Goodfella who as always helps communicate to the PAX and push the PAX as he help reel us in and get us organized at the start. It was awesome to see that we had 3 FNGS today on a relaunch so please welcome 1.
Ponzi – Mike Willard he was named for the line of work he is in which is financial advising.. yikes…
Field Goal- Chad Conkling he was names for the shirt he was wearing BAMA the crimson tide — even though he really is a NCSU fan
Wax- Craig Russel ( FROM THE BRIARS AND THE CREST) who was named for traveling or living in Brazil –( Brazilian wax) damn!!! Now there is a movement on the playground to change his name to Landing strip– goodness!!!
Rockwell thank you for taking us out brother- well said
Watchtower 6am- Rockwell and Ackbar on Q ( Doughboy is not going to be there to fight the time change)
Bushwood- Fiji on Q with One Star on back up.
$100 pax Challenge- stay tuned for venmo, paypal , who to write checks to ect… or just drop cash off in small untraceable bills in a paper bag at Recalculating’s house between the times of 11pm-3:15 am under the rock on the left-hand side of his house that is near the YELLOW azalea, NOT the RED ONE , it is a trap– remember YELLOW azalea. When you lift the rock up there is a safe in a 3×3 hole and the combo is 9 right, 7 left, 14 right, 56 left, 0 right.
Peace out and have a great day boys
Diccs- give to include social distance and heads up there is another group on campus who might RAT us out if we do not follow all the rules — FYI the Gazelles were out in force when we arrived– hummmm??? where they there to check up us t ensure we were following rules? check our parental permission slips? steal our bagged lunches? not real sure why they were there but I told our group to be ready for a show down as it appeared to be many Lawsonites running around…
Mosey to front of school for 15- SSH, 15- perfectly counted imperial walkers by Schneider!! holy hell!! FINALLY, 15 merkins and a calve stretch.
Mosey to front of trail for the Thang
Mosey to the shed while stopping at each light and alternate between 10 LBCS and 10 Big Boys 1/2 down the HEADS UP EVERYONE —-THE SHIRTLESS GAZELLES COMING ( the muscles on those dudes where bouncing everywhere)– GIRLS cover your eyes!! Fyi they ran right through the middle of us so we POLITELY parted the seas to allow them to WALTZ right on through — Not even one Thank you… ugh!!!!!
After the gun show came running through we decided to head to the shed for some wall work
3 rounds while staying in squat position
25 air presses / 25 air jabs
Mosey to stairway near buses ( 1 lap between each exercise and at bottom of stairs 5 bomb jacks and at top of stairs 15 calve raises)
15 donkey kicks, 20 box cutters, 15 merkins. 20 pistol LBCS
Mosey to bench area ( 3 rounds of 25 dips and after dips it is a sprint to the school for 10 bomb jacks)
Mosey around high school stopping in one of the cut ins for 25 donkey kicks
Mosey to front of high school 10 Mike Tysons
Mosey to front of middle school for 10 derkins then a lap 15 merkins then a lap.
Mosey to COT for some quick ab work 20 American hammers, 20 bicycles and finish with a 1 minute plank
It was our 3rd official field trip as a group and it is great to see the Cresters and a plus one traveled off site for a good gathered and great workout by Schneider. The PAX continue to impress and the youngster are starting to show some promise of continuing this back in the hood once the real F3 starts back up– time will tell!! Please keep 0-69’s daughter in your thoughts as she had a ER visit early morning and things seemed to check out fine but she was not feeling well , that’s why Chastain had to take control of the videoing– ( One day they will let me video again, I think I am ready!).
Diccs given to include safety crossing road and what to expect today– ARMS ARMS AND MORE ARMS
Warm up– Only 7 brave soles decided to show after the storm last night so it was game on for the true believers.
Mosey down Shenadoah for a quick circle up
10- Low Slow Squats
15- Imperil Walkers- Counting properly- take notes Schneider
Downward dog into a calve stretch then 5 slow merkins- recover
Mosey up Shenandoah to COT
Sprint down to the entrance for 5 jump squast run backwards up to COT for 5 bomb jacks ( rinse repeat)
Mosey to Tuscany stopping 3 times for 5 bomb jacks and 5 jump squats
Partner up at the wall
200 dips, 75 step ups, 50 derkins, and 50 mike Tysons other partner runs around both islands and does 5 bomb jacks and 5 jump squats before switching off. Once done a nice little mosey around circle island for 5 bomb jacks and 5 jump squats before the worst WEBB ever.. ugh ugh and double ugh
4 mike Tysons, 4 dry docks, 4 air presses– increase only air presses by 4 – we got to round 7– 28 airpresses before a slow mosey up to stop sign and back for 5 jump suqats and 5 bomb jacks before finishing– we got to the 40 air presses.. total done 40 mike Tysons, 40 dry docks and 220 airpresses– We Will Finish this soon!!!
Mosey back to the glorious Crest and Briars stopping 2 times for 5 bomb jacks and 5 jump squats
Sprint down to the entrance for 5 jump squast run backwards up to COT for 5 bomb jacks ( rinse repeat)
It was good small group today of the true believers who will not let a little storm get in the way of a killer arm workout. The PAX pushed hard today and after our workout we did a 2nd F by cutting down to trees and clearing the roads in the Crest- two large trees were down so we knew we HAD TO KEEP THE CREST CLEAN so our AMAZING HOA president would not get Facebook message and emails all day long about what are we going to do about these trees down… — we are like his minions doing the work.
Diccs to include social distance and split group in 1/2 today– stress the importance of proper form, slow down and do not worry so much able the number of exercises jut do what you can but do them correctly…
Warm up- .15 mile mosey corner of Shenandoah/laurel hill- 10 Low slow squats and demonstration of proper Curtsy Lunges again by Dixie Chick- Mosey to back cul-de sac on Laurel Hill 15- SSH and 5 low slow merkins before our normal plank. elbow plank, right arm high ( 15 seconds) right leg high ( 15 seconds), plank, elbow plank, left arm high ( 15 seconds) , left leg high ( 15 seconds), plank, elbow plank– rinse repeat but drop to 7 seconds.. Schneider yelled at me about this– Big Ole meanie!!
Mosey back to Shenandoah and stop at the 1/2 point for the Thang
The Thang– 4 sections and complete 2 times as a group- If you finish early keep going with Ab work until everyone done or do 20 proper speed skaters until everyone is done..
Section 1- 20 LBCS, 20 Pistol LBCS, 10 Big Boys
Section 2- ( COT)- 10 Curtsy Lunges, 10 Forward lunges, 10 Reverse lunges
Section 3- ( Entrance to the glorious Southside of Briarcrest )- Sprint down from COT for 10 jump squats and 10 calve raises (3-5 second pause at top of raise), mosey up to COT backwards , 10 Bomb jacks and 10 Calve raises ( 3-5 second pause at top of raise) – complete this TWO TIMES…
Section 4- Left cul-de sac on Robbins Meadows – 10 heels to heaven, 10 box cutters, 10 gas pumps and 10 leg raises.
Today the PAX was ready to go and 17 peeps pulled themselves out of bed for a AB and Leg day and the Pax pushed hard as usual. A few of our younger PAX needed some words of encouragement from Schneider and I and reminders on form but overall VERY proud of the young bucks and doe’s. We are planning another field trip later in the week most likely Wednesday at Cuthbertson and we did not want to step on anyone’s toes, so if anyone is scheduled over there let me know and we can plan around it.
Announcement- Credit Score and his family took up donations for his church this weekend by placing a box for donations and they collected over 100 items of nonperishable food — AWESOMENESS..
Diccs give to include social distancing and modify as needed as this workout will be different- core and legs mainly– NEW MOVES Today!!
Mosey around briarscrest for .50 miles but stopping at stop signs and intersections to show new exercises before we really start the warm up
10- sumo squats ( toes pointing outward and arms outward)
10- lateral planks ( while in plank move both arm and leg over at sametime about 6-9inches while staying in plank)
10- Fire Hydrants ( while on all 4’s left your leg at a 90 degree angle nice and slow)
10- Kurtsy Lunges ( reverse lunge but with a twist– take your right or left leg across body and twist your body while doing it some– knee going backwards needs t touch ground and keep your core behind knee in front
20- Sumo Squats
10- Kurtsy Lunges
20- pistol LBS/10 big boys
Plank/elbow plank/ plank- raise right arm 10 seconds – raise right leg 10 seconds return to plank and rinse repeat left side.
On your back for
15 Dead bugs ( raise right arm to left leg and rinse repeat with left arm and right leg — these SUCK!!)
Section one run down hill FULL SPRINT to cul de sac from stop sign
10- bomb jacks, 10 Kurtsy Lunges , 10 Reverse lunges
on way back up long jump hop 10 times then backward run up hill
At top of hill
25- LBCS, 10 Big Boys, 10 Fire Hydrants
Section two- longer road but no hill
10 long jumps before sprinting 1/2 way to cul-de sac and mosey 1/2 way to cul de sac
10- bomb jacks, 10 Kurtsy Lunges , 10 Reverse lunges
at start of section -25- LBCS, 10 Big Boys, 10 Fire Hydrants
Complete each section 2 times..
Head back to COT
25- LBCS, 10 Fire Hydrants and 10 Sumo Squats
A low mileage total core crushing and leg crushing workout by the PAX today. The Chicken was little off his game cause he really had no idea how this would go so the opening Mosey/warm up took longer than expected explaining the exercises but it was a burner of a workout. The Southsiders came out in force again today and all seemed to like the new exercises. Thanks to 0-69 for taking us out and showing leadership as always with our young lads and ladies. I believe out count today was 15…
Field trip day 2 Cuthbertson— With two more Chaperones… (Zinfandel and High Hat) to help wrangle all the Southside Briarcrest peeps— I think Carb Load called them in to keep a eye on us after yesterday lol
DICCS- to include social distancing
Mosey to the T interaction towards Transporter Shed
10 – low slow squats
5 – low slow merkins
plank, elbow plank 10 seconds, plank, right arm high. right leg high 10 seconds
plank, elbow plank 10 seconds, plank, left arm high, left leg high 10 seconds
downward dog and upper ward dog– the Chicken really has no idea what is what thanks Carb Load for clearing this up– remember this PAX if your looking up it is called upper dog- and if your looking down it is called downward dog? hummmm who knew???
Mosey past transporter shed to the left at the trail head near the buses for 10 bomb jacks and 10 jump squats
Mosey up the trail to the circular island for the THANG.
All Pax spread-out around the island with hands on curb in a plank position- complete a merkin and slide to the right 7 times, rinse repeat to the left 7 times- Stay in same position and do 5 slide over merkins to the right and then again to the left.
10- bomb jacks and 10 jump squats
Partner up for some ab work
200 – LBCS
150-Heels to Heaven ( up and down is 1)
100- Pistol LBCS
50 – Big Boys
P2- Run to island at bottom of hill for 10- jump squats
when finish help your fellow PAX finish– back to curb for same 7/5/7/5 merkin slide overs and when done step back for 10 jump squats and 10 bomb jacks
Mosey from island to benches near cafeteria for 25 dips with right leg out and 25 dips with left leg out- Sprint to door of Cafeteria and back to benches for 15 incline merkins with left leg out and 15 incline merkins right leg out- then sprint to door and back for 10 bomb jacks and 10 jump squats.
Mosey up around high school stopping at corner for 1o bomb jacks and 10 jump squats– Mosey to one of the culverts in the school for some Mike Tysons and presses– Started with 5 Tysons and 20 Air presses and got to 7 and 28 before moseying to entrance of high school for 10 bomb jacks and 10 jump squats. Mosey to front of middle school for more Mike Tysons and air presses – 8 Tysons and 32 air presses- got to 9 and 36. Mosey to COT TO finish with 10 Mike Tysons and 40 air-presses and 15 LBCS– TIME UP!!! WHEWWWWWWW.
We had 15 dedicated soles- 13 from the Briars and the Crest for our field trip and 2 lone wolves who have accepted as our own. After we verified everyone’s permission slips and welcome the one and only Zinfandel back in our group we took off for our campus tour. The PAX really pushed themselves today and I only heard a few whimpers and crying mainly from my niece ( two left feet) but overall it was a well round workout with plenty of Bomb Jacks and Jump Squats. I am very proud of the kids in Briarcrest who are getting up and getting after it even when Schneider, -0-69 and I move the workout to out of the neighborhood the last two days– awesome to see. It was good to see High Hat and Zinfandel back out with us as well as Crab Load two days in a row.. Peace out Boys have a great day