Author Archive Dana

Playing the loop at Bushwood

Better late than never, and my apologies as yesterday was a busy day.  My time had come to be initiated into this fine upstanding establishment. As I prepared my Weinke and learned Moneyball has made his monthly trip from Rocky Top back to Waxhaw, I knew I needed to keep the Pax moving. As the morning came I rolled in about 30 seconds before my tee time, I completed a drive by DiCCS, asked for FNG’s and we were off.

The Practice Facility:

  • Mosey to the parking lot in front of school
  • 18 SSH in cadence
  • 10 Merkins in cadence
  • Old man calf stretch (flapjack)
  • 10 Mountain Climbers in cadence
  • 4 Low Slow Squats

The First Tee:

  • Mosey to the neighborhood
  • Alternating lights, to the first court on the right
    • 10 dry docks
    • 10 squats
  • Moneyball special The Triple Nickle
    • 5 Burpees
    • 5 Big Boys
  • Mosey to Running Horse then circle back for the 6
  • Alternating trees to the next corner between
    • Bear Crawls and
    • Lunge Walk
  • Mosey to the path back to school circle back for the 6 at each intersection
  • Partner up,
    • while one runs the track
    • The other completes Pull-ups for 2 sets (time running out).
  • Mosey back for COT

Moleskin:

As I concluded my initiation into Bushwood I hope everyone had a good workout. We continued to leave no man behind and circled for the 6 as introduced into the 87th worst site in Waxhaw a few months ago. We all stayed together till a couple of Pax decided to run in front of the Q and zigged when they should have zagged into the sidewalk leading to the pull-up bars. They came back and were reunited with the comrades. This site has a lot of opportunities for pain stations as I learned while running the front nine, thank you for the opportunity to be your Starter for the day.

Announcements:

  • 2 CSAUP events on November 9 keep an eye out on Slack and GroupMe not so News Channel
  • Still looking for time to fluff, fold, and sort at Christ Closet leading up to the giveaway on 11/9 keep an eye out shooting for Thursday again but not till 7 more to come.

Moneyball took us out

FLUFF AND FOLD AT CHRIST CLOSET

A few weeks ago the couples life group I am in completed a service project at Christ Closet folding and sorting. This is typically completed by a handful of folks through out the week. With the amount of work to be done I contacted Transporter and Ice 9 for help with gaining access to the home. Access was given and a date on the books for yesterday. Not knowing how much work was completed and how much more would had been received I knew there would be a lot of work to be done. The regular volunteers have been doing a tremendous job as a good portion was cleaned up, but there is still a lot to do thanks in part to the Waxhaw Launch on Labor Day.

Warmup

  • walk through and get a lay of the land at CC

The Thang

  • fluff, fold, and sort
  • repeat till you need to leave

The Moleskin

6 Pax and a 2.0 came out to assist with folding and sorting at Christ Closet yesterday evening. Thank you to all that came out and for taking time away from your family. We completed a lot of work but there is still a lot to do. I will try to get a crew together once a week leading up to the 11/9 giveaway.

AMRAP audible

I decided last night to call an audible from the AMRAP due to the Iron Pax Challenge and the people still recovering from the convergence on Monday.  Weinke set and I roll into Dromedary a little before kickoff.

5:28 rolls around DCCS are given to 22 23 Pax as One Star rolls in Jingles style at 5:30.

Warmup:

  • Mosey to upper staff parking lot behind school
  • 20 SSH in cadence
  • 15 Imperial Walkers
  • 20 Merkins
  • Old Man Calf Stretch
  • 20 Mountain Climbers.

The Thang:

  1. Alternating every other light to the globe
    • 10 Merkins
    • 10 Squats
  2. Mosey to Jr High Entrance partner up for
    • 150 200 LBC
    • 100 Dry Docks 150 Derkins
    • while the other runs around the loop in front
  3. Mosey back around sidewalk staying away from the buses to the bottom of the stairs at the student lot.
    • Snake the lot (7 lanes) start with 1 Burpee run to the top bottom of the other side for 1 Big Boy, add 2 per row till complete. 1, 3, 5, 7, 9, 11, 13.
  4. 2 minutes of Mary till time was called.

Moleskin:

I believe I said today would be a lower impact day than typical and to a point for about 5 minutes I was correct. There was minimal whining and I overheard a few people wishing for the AMRAP around the 9 and 11 Burpee mark.

The convergence was a huge success. All of us went out talked it up heading into Monday, lets keep pushing and sending invites out.

Everyone did a great job and worked hard. It was good to see some faces that we have not seen in a while, and hope they return as they have been missed.

Announcements:

One Star promoted Bushwood with the popped collars and sleeves optional.

Great work with Christ Closet – 4 truck loads

I took us out, sorry Zinfandel no photo.

Next Week Cake Boss from Rock Hill

Its Dromedary AMRAP Time

21 Pax showed up today for the new AMRAP at Marvin Ridge High School. 

Disclaimer and Safety instructions given at 5:29am followed by a mosey to the small rock pile, a certain Pax may or may not have chosen quite the boulder (I was impressed). A quick warm-up of SSH, Merkins, Mountain Climbers, and Imperial Walkers at the cafeteria. The new course was explained and the Pax was off for 30 min of fun.

THE THANG:

Here is what this quarter’s course and (7) Stations look like:

  1. Dirkins X 20
  2. Donkey Kicks x 20
  3. Bicep Curls x 20 (Jail Break to the next station)
  4. Squats x 20 (run backwards to the next station)
  5. Tricep Extensions x 20 (Jail Break to the next station)
  6. Big Boys x 20
  7. 1 x Burpee per # Laps Completed

THE RESULTS:

Everyone worked very hard today, and we welcome back some faces we have not seen in a little while:

  • Sprinkles takes today’s title with 6.5 Laps completed!
  • Old MacDonald = 5.0
  • Boucher = 5.2
  • Delta = 5.3
  • Lazy Boy = 5.5
  • One Star = 5.5
  • Illiterate = 5.2
  • Downpour = 4.3
  • High Hat = 5.0
  • Grease Monkey – 4.2
  • Run Flat = 5.2
  • Johnny Utah = 5.4
  • Carb Load = 6.0
  • Joy = 5.4
  • Pain = 5.4
  • Gerber = 6.2
  • Garbage Plate = 5.1
  • Pocahontas = 5.1
  • Soft Pretzel = 5.1
  • Das Boot = 5.5
  • Dana = 5.2  

MOLESKIN:

Leading the new WAMRAP is pretty easy and I appreciate each one of the Pax for giving 100% today.  I heard a lot of encouragement today coming from the Pax which is a great show of support for all.  Everyone crushed it today! 

Announcements:

Sand Box – Soft Pretzel – Friday before Labor Day 8/30 in Concord assistance is needed. Prom for kids terminally and chronically ill, this is for kids that will not be able to attend their own prom, we will be supporting for any needs they have. Please contact Soft Pretzel if interested, a Signup Genius will be coming and a posting on Slack in the future.

One Star looking for Q’s at Bushwood, sign up or you will be voluntold.

Open Door Bible Study – Five Stones church office 7 to 8am Sunday Mornings

Thank you Johnny Utah, for taking us out.

Upcoming Q’s:

Tomorrow 8/8 – Floater – Rockwell 

Next week Dromedary 8/14 – Hollywooooooooooooood 

Get Over The Hump

Alright time to get things started again from traveling away from F3 for a week. As I planed the Winke I soon realized the food and beverage consumption was a bad idea on top of Shakes Q from Watchtower. I hesitated to plan to early as I did not know which muscles would be sore. But as it came time to plan it did not matter they all were. With around a 20 Pax average how can we keep everyone engaged and together, yep bring on the partner work.

As 530 rolled around 20 Pax joined me in the gloom to get things done. DICCS were given and we were off.

WARMUP

  1. Mosey ½ way around the lot
  2. 20 SSH
  3. 20 Merkins
  4. 20 Imperial Walker
  5. 20 Mountain Climbers

THE THANG

  • Mosey to the north east corner of the parking lot
    • Partner 1 grab a rock or boulder, while partner 2 completes Burpees till they return.
    • While partner 1 runs to the top completes a Burpee and back the other Pax works to complete
      • 100 Curls
      • 100 Triceps
  • Mosey to parking lot past the globe.
    • Partner 1 runs to the speed bump (longer than I thought sorry about that) the other partner works to complete
      • 150 American Hammers
      • 200 LBC
  • Mosey to Middle School Entrance
    • Partner 1 runs ½ lap while other works to complete
      • 100 Derkins
      • 200 Squats
  • Back to the rocks which were not returned,
    • Partner 1 runs to the top for a Burpee while the other completes
      • 100 Overhead Presses (time called before we could get to Supines)

Had a great time leading the Pax around the campus this morning, thank you to all that attended. A special thanks to Hollywood for grabbing a boulder. We almost had a decapitation but that was quickly averted with the help of Dancing Bear and Zinfandel.

ANNOUNCEMENTS

  • Sight Q School this Saturday 7/13 Cuthbertson Middle 530am contact Posse
  • Q School Saturday 7/20 Cuthbertson Middle Contact Posse
  • Continue to collect the soaps while traveling for Dancing Bear
  • September 14 Prostate Cancer 5K contact Swimmers putting Speed for Need together, pushers needed
  • Crane Relay last weekend in July, need about 3 more people Friday 9am to Saturday 6am.

Goodfella took us out

Both of them

I was asked the other day which hills we would tackle at the old 87, my response was not sure. I honestly had no idea what I was going to accomplish today until yesterday evening. After setting the Winke I hoped it was challenging to the Gazelles and Clydesdale alike. One thing for sure after the past few days there would be no Big Boys.

As the Pax began to arrive 2 FNG’s posted with Stub Hub, welcome Overdraft (R) and Short Sale (R). As 5:28 arrived Zinfandel came in hot, DICCS were given and we were off.

WARM UP

  • Long Mosey to Dreamchasers where Rudy joined us
  • 20 SSH
  • 20 Imperial Walkers
  • 20 Merkins
  • 20 LBC – got to work on thoes Dana abs

THE THANG

  1. Mosey to Cemetery hill completing 5 squats at each intersection
  2. Burpee ladder up and back starting with 1 Burpee ending with 5 (2 round trips)
  3. Mosey back to bridge with 5 squats at each intersection, because hey after the hills you need more leg work.
  4. Bear crawl across the bridge
  5. Mosey to the end of the road next to Dreamchasers alternating 5 Merkins and 5 Squats at each light.
  6. Start with 5 Bobby Hurleys (where is Recalculating) Mosey to BB&T complete 5 more.
  7. Mosey to the bottom of Kim Jong Hill, wait audible we have time lets try to get in 7’s starting with 1 in and out and 6 Merkins at the stop sign till time was called.

BACK TO COT

Well done Pax, everyone worked hard. This was my second Q at 87 and the possibilities are endless. We had a larger group so I took off a couple of things which I will save for next time.

BB is short and sweet as time is of the essence and Floater has requirements.

ANNOUNCEMENTS

  1. Remember to save the shampoos and soaps while traveling for Dancing Bear
  2. Remeber to pray for UNCC,
  3. Signup coming out for Dads camping at Thunderbird

Doughboy took us out.

4th and final installment of this AMRAP

13 Pax braved what is hoped to be the final frost of the spring. It may not be the last but it is the last of this AMRAP, that’s right folks we are changing the course for May. As 5:30 rolled around DICCS was given and we were off to the rock pile.

The THANG:

To refresh the “old” AMRAP course, consisted of 7 stations and timed at 30 minutes. The stations looked like this:

Station 1 – Derkins x (20)

Station 2 – Donkey Kicks x (20)

Station 3 – Jump Squats x (20)

Station 4 – Tricep Extensions x (20)

Station 5 – Bicep Curls x (20)

Station 6 – Overhead Press x (20)

Station 7 – +(1) Burpee per Lap Completed

The RESULTS

The Pax worked hard and we had a personal best by the one and only Grease Monkey. There was a lot of groaning going on this time and the rocks were unusually large. One Star shot out of the gate like a cannon trying to keep up with the 2.0. A few Pax went backwards on the first lap to hit the rocks first (smart thinking fellas), then flipped as the Pax strung out. YHC may or may not have bit the dust running up the hill. It was dark if no one witnessed did it happen?

Here are the results:

The Grease Monkey – 5 Laps

Garbage Plate – 6.3

Boitano – 5

Johnny Utah – 5.3

Rockwell – 5

Legalized – 4.6

Pocahontas – 6.3

Soft Pretzel 5.1

Das Boot – 5.3

Lazy Boy – 6

One Star – 6.2

Fiji – 5.5

Dana – 6

Made it back with a few minutes to spare for some of the Pax favorite exercises till time was called.

Announcements:

Fiji has his VQ this Saturday at Da Vinci Saturday

YHC took us out.

Tortoise and the hare at Dromedary

For the second week in a row there is a split Q at Dromedary. Is Dromedary too much for one man to handle? Come on out and see for yourself.  12 Pax braved the gloom of the morning, as we got a shade under 3 miles with one lap around the campus. There was some mumbling and of course the just on time arrival of Jingles.  Goodfella started us of and YHC finished them off.  5:29 the DICCS were given and Utah started to be concerned as he was the only one CPR certified and asked what would happen if he goes down.  5:30 hit and we were off.  

Warm-up:

Goodfella started us off with a good warm up lap around the parking lot. Completed were some good old fashioned

Big10s Side Straddle Hops

-Merkins

-Mountain Climbers

-Peter Parker

After the warmup YHC fumbled with the reflective gear while grabbing the phone.

The Thang:

A) Started off with the Starfish/One Star, 3 Burpees in the middle, each return trip and corners were

1 – 10 X Dry Docks

2 – 10 X Speed Skaters

3 – 10 X Jump Squats

4 – 10 X Merkins

B) Then a quick Mosey to the driveway for 10 Merkins at each of the 5 lights to the Globe. 

C) Trip around the globe ¼ way each exercise

1 – Lunge Walk

2 – Hop on Right foot

3 – Hop on Left

4 – Reverse Lunge walk

D) Mosey to the Speed Bumps and partner up, while one partner runs to the light in front of the Middle School the other works on the team total:

1 – 100 X LBC

2 – 100 X Heals To Heaven

3 – 100 X Flutters

As we started this fun event Goodfella rolled out and the YHC took over.

E) Moseyed long way around middle school to Cafeteria, team totals

1 – 50 Derkins

2 – 100 Dips

while the Partner ran to the chains at the sidewalk and back. 

F) Then a final mosey to the lower parking lot for a little March Madness Bobby Hurleys. Partners ran in opposite directions completing 10 Bobby Hurleys each time they met. Most got in 3.5 laps around the lower section till COT.

Moleskin: 

It was great to be back at Dromedary after a couple of weeks in NJ. The 12 Pax got in a solid workout. Great work fellas, im sure your arms are feeling good right about now.

Announcements: 

1 – 3rd F at Five Stones, Sunday Mornings, discussing the Book of Ephesians this week.

2 – DaVinci FNG/Cotter SOB convergence Saturday 630-730 get those new guys out.

3 – Commitment latinmemorial8k.raceonline.com virtual 5 miles, PAX will stay together and get in 5, Saturday 630-730.

4 – Praises for Utah’s Wife with her ongoing successful recovery.

Utah took us out.

Slingin the Rocks at Dromedary WAMRAP

26 strong warriors decided it was perfect weather today to compete against their brothers (and themselves) in the monthly AMRAP at the Marvin Ridge HS small track . Seeing the Pax and amount of 2.0s we had some work to do to keep up.

The THANG:

This was the second installment of the “new” AMRAP course, consisting of 7 stations and timed at 30 minutes. The stations looked like this:

Station 1 – Derkins x (20)

Station 2 – Donkey Kicks x (20)

Station 3 – Jump Squats x (20)

Station 4 – Tricep Extensions x (20) *Note…lifting rocks boulders were larger than normal today!

Station 5 – Bicep Curls x (20)

Station 6 – Overhead Press x (20)

Station 7 – +(1) Burpee per Lap Completed

The RESULTS

Everyone worked really hard today, which was evidenced by the fact that there was not much of a gap between us all. We all love to compete, and even when we want to sandbag it, something (our brothers) drives us to over-achieve.

Here are the results:

Delta – 5

Old McDonald – 5

Rubbermaid – 6

Lazy Boy – 5.4

Das Boot – 5.4

Kinish – 6.3

Rudy – 5

Fiji – 5.4

Krusty – 6.3

One Star – 6.3

Galolie – 5

Johnny Utah – 5.3

Grease Monkey – 5

Gator Cub – 5

UAV – 5

My Pleasure – 6

Garbage Plate – 6

Pocahontas – 6

Flipper – 6

Boitano – 5

Ice 9 – 7 – Winner Winner Chicken Dinner

Bratwurst – 5

Endo – 5

Centerfold – 6

Rockwell – 6

Dana – 5.4

Announcements:

  1. Speed for Need – Dash for Downs is still looking for people reach out to Rubbermaid if interested (speed2019 discount code).
  2. Old McDonald has a couple of baby goats if you want to bring the 2.0s by.

Das Boot took us out today.

A Nice Little Trip Around MRHS

23 men came to follow me around the Marvin Ridge campus on this damp morning.  After a quick review of campus conditions with some pre-runners, I gave the DICCS and we were off at 5:30.  The pack did a great job sticking together, did I run slow or did the Gazelles run slower?

Warm Up:

A mosey to the high school awning had an audible to turn and pick up Jingles and Shank N Bake. At the rear awning the disclaimer was given and we proceeded with:

20 – SSH

20 – Potato Pickers

20 – Merkins (civilian count)

20 – Mountain Climbers

The Thang:

Mosey to the front of the high school past the globe to the first island and partner up. While one partner runs to just past the small building by the busses the other is completing:

  • 150 Jump Squats
  • 100 Merkins
  • 200 LBC

Once completed we moseyed to the sidewalk (watch out for the mud boys) on the south side of the Jr. High and alternated 10 Squats and 5 Big Boys at each light till we circled back into the table area at the rear of the cafeteria.  

Partner up again (new partners), while partner one runs a flag route to the sidewalk chain (hang left a the busses) the other was completing:

  • 200 Derkins
  • 200 Dips

Once completed one more fun fill station which we almost got through before time was called. Yes I called for a Burpee on my modified triple nickel.  It was not 5- 5- 5. It was 10-5-1 so we can call it a Dime Nickle Penny.  From the lower lot by the football field we completed 10 Merkins, ran to the first island, completed a Burpee, then rinse and repeat 5 times.

Learned I need to step it up on intensity as there was not a lot of groaning going on and everyone seemed to enjoy themselves. Audiles can be a touchy subject in WUC, and I need to put the weinke on the phone or get a headlamp. I appreciate the post COT feedback and will incorporate that into the next Q.

Moleskin:

Thank you Johnny Utah for taking us out.  

Announcements:

  1. Continued prayers for Johnny Utahs wife Ginger who is recovering from surgery.
  2. Prayers for Legalized 2 year olds son who is having an MRI this morning.
  3. There is an F3 race each weekend in March
  4. Be on the lookout for the Newsletter, make sure you are signed up on the F3southcharlotte.com website
  5. Father Daughter Dance March 1 markthismoment.com