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 Premature led team to Rudy’s shed for a quick warmup.
20 Imperial walkers
10 downward and 10 upward dog
Calf stretch 15 seconds per leg
20 Mountain Climbers
Mosey to the large open parking lot to start the THANG
Divided up into two teams to complete BLIMPS.
(B) 5 Burpees then sprinted across parking lot to do another 5 Burpees, then sprinted back. The team stood in plank until everyone was back.
(L) 10 Lunges per leg then sprinted across parking lot to do another 10 Lunges, then sprinted back. The team stood in plank until everyone was back.
(I) 15 Incline Merkins with feet on curb then sprinted across parking lot to do another 15 Incline Merkins, then sprinted back. The team stood in plank until everyone was back.
(M) 20 Merkins Wide Arm then sprinted across parking lot to do another 20 Merkins Wide Arm, then sprinted back. The team stood in plank until everyone was back.
(P) 25 Plank Jacks then sprinted across parking lot to do another 25 Plank Jacks, then sprinted back. The team stood in plank until everyone was back.
(S) 30 Squats then sprinted across parking lot to do another 30 Squats, then sprinted back. The team stood in plank until everyone was back.
Circled up and did a 50 Merkin wave until all PAX arrived.
Mosey to next large parking lot for Four Corners, again in two teams. The focus: Abs in sets of 20: Heels to Heaven, V-ups, Mike Tyson, and Flutters.
Mosey to front of high school to complete a ladder of Tricep Dips and bench and Big Boy sit-ups: 5 of each, then 10, 15 and 20 and circled up for Bomb Jack wave until all PAX arrived.
Burpee Indian run to front of next school, close to COT, for Donkey Kicks and Balls to the Wall: 5 of each, then 10, and 15.
Mosey to COT and finished the last 40 seconds with American Hammers.
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 Sledge O Matic (Jim Gallagher). He pushed the entire time and ran during the sprint portions. Great job!
Golden Plate Jeff got his name he came from Land of Mormons in Utah and plays guitar
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.
Chain of Pain – goes to Sledge-0-Matic
Kelli Niro (premature wife) will meet with doctor on 10/29 and needs support for our Lord if she should take the recommended medication
DICCS Given- CPR, cell phone, modify if needed ect..
written by Chicken Little cause Schneider hates writing back-blast..
First of all ( words Schneider wanted me to include, I said no but he insisted) lol-haha
I want to thank Chicken Little for being my friend and ALWAYS helping out with basically everything from cell phone usage, setting up a evites for parties, writing my back-blast, Busch lights when I walk by his house, keeping his wife from killing me when my dog pee’s on his bushes that she just planted, letting me know where workouts are just are just to name a few, There are so many things Chicken Little does to for me I am forever in debit to him and I hope one day I will be able to repay him or properly.. I LOVE THAT DAMN CHICKEN….
Now that that is out of the way on to the seriousness….
Mosey to front of school- a few decided to take cover for the warm up under the shed – so cute!!!
15- Imperial Walkers
Mosey to COT to start of the trail
alternating lights for 10- murkins / 10 – big boy sit-ups in puddles ( sorry boys)
Hit Rudy’s POOP palace for some arm work
3 sets of 50 air presses single count
Mosey to the covered area near the buses just in time for the rain to stop
complete a lap around the triangle after each exercise and 1 burpee before heading up stairs to start next exercise
20 Donkey Kicks/20 LBCS/20 Mike Tysons/20 Hills to Heaven/20 Murkins
Mosey to the benches near the school for 3 sets of
25 dips and run to school for 30 squats – rinse repeat 2 more times
Mosey to overhang near buses and bear crawl the whole covered area while we dodge Zinfandels ass gas that literal hovered over everyone like a damn nuclear cloud ( GET LOW BOYS I THINK HE POOPED HIS PANTS). It reminded a few of us of stink bombs from yester years– YIKES… I and pretty sure a few of us tasted some of his fancy brews and I got notes of barley, oatmeal, oak, earth tones and wild berries- ugh..
Mosey to front of school for a 3 quick hot 1/2 laps after each exercise
10 derkins/20 hills to heaven/10 murkins
Mosey back to COT taking long way around lot and wait for the buzz of the shirted SWARMERS to come rolling in. I must say on a wet damp morning I was shocked the Swarmer’s all came in with shirts on- guess they did not want to show off their ripped moist bodies ( except Carb Load) to us Clydesdales fearing we would all be in awh of their greatness…
Today was a great day as I usually will not workout in the rain but since I was vol-n-told I was Q ing by Mr. Form Police himself I could not back out. It was a pleasure leading this group today and I believe I actually counted properly, stuck to my Wienke and stayed on task… The PAX pushed themselves hard today in the rain and we had a blast.
Blood Drive tomorrow
Helping Hotwheels on 11/07/20 – ramp building- need 20 peoples or so for 5 hours
Drop off diapers at Akbars church or just throw in his yard as you speed by honking your horn while blowing through the red light- prefer size 2- thanks to Ricky Bobby and Fuse Box for your donations.
DICCS– ( kinda skipped over this since not going away from cars ) sorry do yell at me –
We made a executive decision not to use grass or any fields as we did not want to pull a Damascus and get us thrown out of this site. For whatever reason the parks and recs department decided 6:10am is a good time to mow grass, so too many eyes would be looking at us tearing up their property- Moved to a gravel lot.
Warm up– lead by Maddog while I was using the potty so not sure what ya’ll did but I am sure it was great, I know my potty experience was great.
Quick overview and demonstration of workout
10 burpees over block
murder bunnies 25 yards- 25 squat thrust- return to start with cinder block
10 burpees over block
murder bunny – 50 yards- 50 merkins using your block 2 is one- return to start with your block
10 burpees over your block
murder bunny – 75 yards- 75 curl press using your block- return to start with your block
10 burpees over your block
murder bunny – 100 yards- 100 block windshield wipers- return to start with your block
10 burpees over your block- TIME!!
Hell of a job by all. Few call outs
Centerfold– WTF dude you are a machine with windshield wipers– good lord
Tanyatine, Chastain and Pebbles- I can 100 percent validate your forms since you three were out front I focused form watching on your guys so there would be no questions- As long as you nailed the counts which I am sure you can you guys crushed it and your times are legit.
Maddog was in beast mode today especially on murder bunnies and merkins
Chainsaw- RESPECT RESPECT and I will double down on RESPECT– dude if I can do half of what you do at your age I will be in a good place.
Doughboy– banged up knee and all- Dude you can pump out merkins– hell of a push bro.
Ghosted– Who starts F3 on round 1 of IPC and decides—- hummmmmm maybe I should do all 4- WOW- impressive.
Fuse– great push at the end with finishing strong on windshield wipers then pushing others while they were finishing.
Breadbowl- You have completed all 4 IPCS and know you now you can push yourself out of your comfort zone- keep pushing young lad and believe in yourself, you can do it.. At 13 years old I would have been laying in bed until 11am looking forward to riding bicycles with friends verse getting my butt kicked at 6:30am.
Deep Dish– Strong and Faster each time I see you workout- hell of a push today especially on curl press and thrusters.
CP30– Dude was cruising through murder bunnies and windshield wipers and push himself to the max on last few wipers.
Blood drive 10/17/20- PLEASE FOR THE LOVE OF EVERYONES SANITY sign up so we can move on to another topic
CPR Class $15.00 Monday have room for 6 more 2 hours 6pm-8pm
Christ Closet convergence next Saturday after workout need trucks and people to help move and fold.
Thursday Night folding party- every Thursday need bodies 7:30pm.
Thanks to Chastain for taking us out.
Post your own scores
DICCS GIVEN- Cell phone, CPR, Do not sue anyone, social distance where applicable, modify as needed
Fast pace mosey from COT to long road in front of schools for planking and stretching
Downward dog and Upward dog- repeat 5 times- plank right arm high 10 seconds and plank left arm high 10 seconds- Glidah Special
Quick pace Mosey to front of Middle School for the actual warm up
15- Low Slow Squats
5 low slow merkins
Calve Stretch and we are off…..
Mosey down parking lot towards the brick wall area for a fun little webb
3- Mike Tysons/ 3 dry docks every round/ AB work starting and 4 and increase by 4 each round until we get to 40
4, 8, 12- Big Boys
16- Pistol LBCS
24- Pistol LBCS
32- Pistols LBCS
Mosey to bottom of parking lot and back up to dirt trail leading to fields for Triple Dime
10- Bomb Jacks at start
10- Jungle Boy Squats at end
Repeat three times
Split into groups of 4-5 people for a bear crawl ladder
all Pax in group plank in single file line line — Pax member up front says down for the whole PAX to complete one merkin, the Pax member in the back bear crawls to the front –
rinse repeat for 4 times CAR COMING IN HOT!!! ABORT ABORT.. Most groups got to 3 full rounds.
Mosey up road to entrance of middle school for some light pole leg work. There are 7 lights from the stop sig down long road in front of schools. At each light pole complete 10 jump squats and 10 ( single count) Speed Skaters
Back to the bear crawl ladder to complete your last round..
Mosey to COT…
As always I appreciate the opportunity to lead this group of men. The Pax pushed hard today and as always it is like herd damn cats with Ice9, Transporter, Glidah, Tanyatine, and Bottlecap they pushed me out of my comfort zone while moseying. But today a few others where pushing themselves and have been for quite sometime and they are heading or already in the gazelle crowd– Rockwell, Soft Pretzel, Figi, Schneider ( FYI never try to sprint with Ice 9 though- dummy) and Red Tape ( second workout and he is a beast).
Need a Q at Floater tomorrow- reach out to Shake n Bake or Carbload
New neighborhood walk group/AO – Sunday morning to talk, walk and maybe grab a few new people- This Sunday at the Chimneys at 7:30 at the clubhouse.
Open Door- 3 opportunities – Saturday Morning 8am, Sunday Morning 8am ( 2 zoom ) and 1 in person Sunday 7:30 at the Five Stones Fire pit.
IPC 6:30 tomorrow night after client dinner RELAY GROUP .. Reach out to Zinfandel
22 Pax showed up on a hot humid morning for a workout filled with Donkey kicks and durkins..
15 Side straddle hops,15 imperial walkers, Jimmy Dougans, Calf stretched, Planks, Right and right leg high, left leg and left hand hig finished with murkins.
Back of middle school alternating lights 10 Big boys and 10 murkins
Grab the wall
3 sets of 50 air presses with 10, 15 then 20 Donkey kicks in between
By the steps at the back of the high school we did 5 laps up the steps around the walkway by to the steps. 1 Burpee at the bottom of the steps. At the top of the steps we did 20 donkey kicks, next lap we did 20 LBC’s, then 20 mike Tysons, then 20 Heels to heaven ending on 20 murkins.
Mosey to the back of the middle school and did 3sets of 25 step ups, 25dips then 20 dirkins. (lots of complaining at this point)
Mosey to the front of the middle school,
Bear crawl under the overhang. 3 sets of 10 Durkins, 20 heels to heaven and 10 murkins. Started with a full lap in between each set but quickly called an audible and did a half lap between each set.
Mosey back to the COT for 30 seconds worth of LBC’s
Workout seemed to go pretty well, thanks to the great help by Rockwell and Chastain for their guidance and help. Thanks to Schneider for putting to together great workout. I may have thrown in a few extra durkins and donkey kicks than he originally wrote but the guys seemed to enjoy them.
Open slot for the Blood Drive was available.
Final collection for raffle tickets
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