Author Archive Easy Button

Swarm Backblast

Dasher made a call to the bullpen last night when the original Q was unable to make it because he was at the beach.  I won’t call out that F3 member (his name rhymes with Deadwood) but that is a lame excuse not to Q.  needless to say I began right away preparing for my Q waited until the morning to get my Q vibe going and I think I worked out pretty well.  DICC’s given.  Foundation claimed to have a cell phone but nobody in the group was willing to verify that.

Warm up

Mosey around to the front of the middle school and circle up.

20 x SSH

That’s enough of that….let’s get back to our mosey.  Indian run around the front of the middle school and high school and continue around the perimeter of the campus until we make it around to Rudy’s Shed.

20 x mountain climbers

Various stretches

The Thang

Partner up and run a lap around the bus lot island.  P1 goes one way and P2 goes the other.  After the end of each lap you meet up and complete 10 hand release merkins.  Rinse and repeat x 3

Go to the entrance of the high school gym. Do 10 mike Tysons and run down the stairs to the first street light and do 10 Bobby Hurley’s.  Back to the gym for 10 mike Tysons.  Run down to the 2nd street light for 10 Bobby Hurley’s and the back to the gym for Tyson’s.  keep doing this until you get down to the street light in front of Rudy’s poop palace. it was either 6 or 7 lights. I’m not sure as my body was in survival mode by the end.

Mosey over to the benches behind the high school cafeteria.  15 dips at the benches and then run over to the picnic tables for 15 step ups.  Rinse and repeat x 5.

Long mosey back around the front of the high school where the time on my watch was questioned several times.  Made it to COT with 20 seconds left.

The Moleskin

Great group of guys this morning!  Tool Time and Glidah left everyone in the dust. The rest of the Waxhaw express (Bottlecap and Dasher) were right behind them all morning…..The Waxhaw Express crushed it today.  LRC is no longer a throuple but looked like a very happy couple today. They had already partnered up before I even finished saying partner up. Hope the recovery is going well Deflated. I bet Dana wasn’t expecting 5+ miles today.  Rucking has been working for that guy as he crushed it today and has already committed to attending ignition on Monday. #nolongeraclydesdale.  Ice 9…where the hell were you today!  I finally could have had my redemption.

Announcements:

See Impromtu backblast

Impromtu Back Blast

*FUN FACT* Big Ben runs faster backwards than he does forward.  Who would have known.

DICC’s given at 5:29 and time to mosey.

Opening mosey around COT parking lot over to the front of the middle school for warm up.

Warm up

20 x SSH

20 imperial walkers

Various stretches for the “respects”

The Thang

Mosey down the path to Rudy/Transporter shed.  Start at shed and mosey back up path towards COT. Stop at side walk on the left and complete 20 speed skaters.  Hang left at side walk and run over to middle school cafeteria area for 20 step ups.  Mosey down bus path to Rudy shed and complete 20 donkey kicks.  Circle back for six and finish together.  Rinse and repeat for round 2.

Mosey over to high school parking lot for 7’s.  1 merkin at the top of the parking lot and 6 Bobby Hurley’s at the bottom of the parking lot.  Run backwards back to the top of the parking lot.  Continue until you do 7 merkins and 1 Bobby Hurley.

Mosey back to COT. Done!

The Moleskin

Thanks to a great group of guys who joined me way too early this morning in the gloom.  I tried to go easy on the shoulders and upper body since IPC will crush those tomorrow.  I hope I made it worth your while to wake up that early.  We did 3.5 miles this morning so ALL of you guys are capable of hitting the 4 that we usually do at ignition or swarm.  Get out of your comfort zone and try it at least once.

Announcements:

  • Welcome FNG Logan Reiter – F3 Crabs
  • 9/11 anniversary – take time to stop and reflect today and say a prayer for everyone impacted by that days events.
  • IPC Tomorrow 9/12 at New Town Elementary 6:30am

Dromedary BB

 

Opening mosey around that parking lot back to COT

Warm up

20 x SSH

15 imperial walkers

10 Diamond merkins

Various stretches for the “respects”

The Thang

Head over to the road in front of the high school for suicides.  Start with 1 burpee at street light and 10 T-merkins.  Run to 2nd light for 2 burpees and return to first light for 10 T-merkins.  Continue this theme until you get to the street light past the big globe.

Mosey around to side of high school parking lot.  Bear crawl/Mike Tyson across the parking lot. 10 bear Crawls then 10 mike Tysons until you get across the parking lot.

Mosey over to front of middle school and partner up. P1 run lap around parking lot while P2 does an exercise.  300 dips, 200  150 step ups, 100 75 derkins as a team.

Mosey over to high school parking lot.  10 Bobby Hurley’s at every other tree until you reach COT. Done!

The Moleskin

Thanks to a great group of guys who joined me way too early this morning to run around MHS.  I hope I made it worth your while to wake up that early.  Sorry I could not make Ice 9 spill his merlot.

Announcements:

  •  Waxhaw F3 one year anniversary.  September 7th.

What…..No Running?!?!

No Moseying…..DICC’s given and let’s begin.

Warm up

20 x SSH

20 imperial walkers

Various stretches for the “respects”

The Thang

Tabata style workout.  Do each exercise for 45 seconds with 10 second break in between.  Rinse and repeat x 6 rounds.  Here are the original exercises we did but It got to repetitive after 3 rounds, so I started adding different exercises. We also did dips, merkins, flutters, skull crushers.

Exercise 1 Curls

Exercise 2: overhead press

Exercise 3: squats

Exercise 4: bench press

Exercise 5: 1 arm rows

Exercise 6: coupon swings

Exercise 7: elbow plant

Next we did a 10-1 ladders.  Start with 10 of each exercise.  Burpees, big Boi’s, merkins, squats.  Then do 9 of each, 8 of each…ect… until you get to 1 of each.

Done!

The Moleskin

First time Q’ing Diesel was a success!  Thanks guys for letting me lead.  I hope I made it worth your while to wake up that early.  And based on the Q’s that are lined up below in the announcements, tomorrow might be a good day to take off.

Announcements:

  • Chastain on Q at Homecoming tomorrow

Floater Backblast

For my 48th Q Sorry, that was the beginning of last BB that I had to ghost write.  I wont tell you who for though. Danger was in the air this morning in Downtown Waxhaw as it was extra foggy this morning.  The plan was to not cross any of the main roads as a result.  So lets see if we can inflict some pain by staying around COT.

Mosey to downtown and hang a right and head over to Center Grove Baptist Church

Warm up

20 x SSH

15 imperial walkers

15 Mountain Climbers

Various stretches for the “respects”

The Thang

Start at Center Grove Church: 20 Bobby Hurley’s and then run over to Amazing Grace Lutheran Church for 20 walking lunges.  Rinse and repeat until you completed 3 times.

Mosey over to new apartments at KJH for some 4 corners.  Start in the center of the parking lot with a Burpee and run to a corner.  Complete the exercise and return to middle for another Burpee.  Repeat until you hit all 4 corners.

Corner 1: 20 Big Boi’s

Corner 2: 20 Flutters (2 is 1)

Corner 3: 20 Big Boi’s

Corner 4: 20 flutters (2 is 1)

Head over to KJH. Start at bottom of hill and run to top.  There were 5 cones set up between the bottom of the hill and the top.  Do a burpee at cone #1 and return to bottom of hill for 10 T-Merkins.  Do 2 burpees at cone #2 and return to bottom of hill for 10 T-Merkins.  Keep with that theme until you end up doing 5 burpees at the top of the hill.

Mosey over to the wall next to COT for 20 Mike Tysons….DONE!

The Moleskin

Thanks to a great group of guys who joined me way too early this morning to run around Waxhaw.  I hope I made it worth your while to wake up that early.  And based on the Q’s that are lined up below in the announcements, tomorrow might be a good day to take off.

Announcements:

  • Bottlecap on Q at Ceberus
  • EasyButton on Q at Deisel
  • Gerber on Q at Impromtu
  • Labor Day Convergence for Waxhaw F3 1 year anniversary

Watchtower Backblast

Mosey around to the front of the middle school over to bus lot for warm up.

Warm up

20 x SSH

15 imperial walkers

Calf Stretch

The Thang

Head over to the neighborhood next to the school for some 4 corners.

Round 1: Start at corner 1 with 5 burpees.  Corner 2 = 10 T-merkins, corner 3 = 15 Bobby Hurley’s.  Back to corner 1 and complete 20 Speed Skaters.

Round 2: 10 T-merkins at all 4 corners

Mosey back over to school and head to bus lot and find some curb for the dreaded Lawson webb.  1 derkin and 4 dips on the curb.  Increase by 1 until you get to 10 derkins and 40 dips.

Mosey to back of school near the track and partner up.  P1 does donkey kicks squats (had to audible here, my shoulders were smoked). P2 does a lap around the track.  Alternate until each partner does 2 laps.

Head back to COT.  Done!!

Pretty easy day.  I mean we only did 5 burpee’s and nothing diamond related ….you’re welcome. Thanks to a great group of guys who joined me way too early this morning to run around the school grounds.  I hope I made it worth your while to wake up that early.

Announcements:

  • Welcome FNG – Chatterbox
  • Prayers for Schneider’s Father in law (Charlie) who is having open heart surgery.
  • Prayers for Chopper’s son Alex who is going through personal struggles
  • Prayers for Radar who is struggling right now.
  • September 5-12 Mayhem is taking a church group to Panama City.  Reach out to him for details
  • Prayers for Fuse Box dad who is having surgery
  • Pray that Blue Screen’s so gets his orders for the next step in his journey.

Angry Customers

It’s been a while since I have led Clyent Dinner and after posting at the floater in the morning I had nothing left in the tank thanks to Bottlecap. So, I decided to make it 2.0 friendly with the idea of taking it easy and giving myself a break.  Well, according to the rest of the Pax and 2.0’s I may have been overserved at the happy hour prior to dinner and forgot all about taking it easy.  We went light on the miles (1.75 total) but that was about it.

14 Pax were ready to roll so I handed out the DICC’s an off we went……oh, wait a second, coming in hot on two wheels is Zinfandel and his 2.0’s. Welcome back Zin!!  Now 17 Pax and we get started. Mosey down the path towards Rudy’s shed with high knees, butt kickers, side step, flap jack, backwards run, and continue mosey to shed. Circle up.

SSH x 20

Imperial Walkers x 15

Merkins x 10

Mountain Climbers x 15

Moroccan Night clubs x 15 (The look on Scuba’s face when I called this was priceless)

Wall sits with Air Presses and Air punches

First set: Head up to the basketball court and line up across the sideline.  Run over to the other sideline and back x 5 and complete an exercise.

Round 1: sideline to sideline x 5 – 20 flutters in cadence.

Round 2: sideline to sideline x 5 – 20 peter parkers in cadence

Round 3: sideline to sideline x 5 – 1-minute elbow plank.

Second set: let’s find some shade.  Head over to the bus shelter on the side of the middle school.  Start with 10 burpees, then 10 big boy sit ups, 10 squats, 10 merkins. Repeat with 9 of each, then 8, then 7, then 6 down to 1. A Crowd pleaser!  Not one complaint from the group.

Third set: Mosey to front of Middle school for Ab Webb, 1 big boy and 4 American hammers all the way until 10 and 40. Another crowd pleaser although it seemed too easy for Wrigley.

Fourth set: 25 dips at the benches and half lap around the middle school parking lot.  Rinse and repeat.  DONE!

Announcements

Blood Drive July 23rd, need more people to sign up.  See Newschannel for sign up link or Fusebox.

Raffle for $1,500 Furniture Gift Certificate Ongoing.  Bring Cash to AO, see Centerfold for details.  All proceeds goes to our goal of raising $10K for local charities.  Raffle ends in a week, so hurry and get your tickets!

100 Pax Challenge – Looking for 100 Pax to donate $100 or WHATEVER YOU CAN.  Venmo to @f3waxhaw.  See Posse for details.

Qschool/Site School coming up.  See Newschannel for details.

Keep Goodfella and his family in your prayers.

YHC took us out.

Swarm Backblast

Handed the DICCS out and off we went.

Mosey around the front of the High School and around to the football stadium for warm up.

Warm up

20 x SSH

20 imperial walkers

20 x Mountain Climbers

Calf stretches, back stretch, jimmy Dugan….variety of old man stretches.

The Thang

Mosey to the island between the football stadium and high school and grab a lifting rock.

Round 1: lap around the island

Round 2: 20 curls with lifting rock, lap around island

Round 3: 20 curls with lifting rock, 20 mike Tysons, finish lap around island

Round 4: 20 curls with lifting rock, 20 mike Tysons, 20 derkins, finish lap around island

Round 5: 20 curls with lifting rock, 20 mike Tysons, 20 derkins, 20 step ups 2 is 1, finish lap around island

Round 6: 20 curls with lifting rock, 20 mike Tysons, 20 derkins, 20 step ups 2 is 1, 20 bomb jacks, finish lap around island

Mosey over to track only to discover that the gate is open. Just a hunch, but I imagine any upcoming Waxhaw express Q’s will now be located at the track.  We will just use the bleachers today though.

Round 1: up and down the steps across the length of the bleachers stopping at the bottom every other time for 20 dips.

Round 2: up and down back across the bleachers.  5 merkins every time you reach the top and 5 jump squats every time you reach the bottom.

Mosey over to road that leads in front of the high school.  Stop at every light alternating 5 t-merkins and 10 speedskaters each time.  Made it to the front of the middle school before we called recover and moseyed back to COT.

The Moleskin

Thanks to a great group of guys who joined me way too early this morning to run around the school grounds.  Mike Tyson’s and Derkin’s back to back was a dumb idea but I think everyone was too tired to complain about it.

The Waxhaw Express crew was doing what they normally do and make all things look easy.  Bottlecap and Tool Time set the pace and were way out in front of everybody.  Recalculating is currently reviewing the film on your curls though and I am worried that he is not going to let those count.  Dasher and Gerber, who did their exercises correctly were still not far behind you.

Down Pour and Sprinkles were spending some quality father/son time together today before college starts.  Cats in the cradle style.

Fuse Box made it out to swarm and is starting his transformation into a gazelle.  I expect we will start seeing you at ignition on Monday’s as well.

Zinfandel is still recovering from all the bad things he did to his body on his fishing trip but showed up nonetheless and improved.

LRC was a man down today but that didn’t stop them from making it a tandem workout today.  And if you have not seen the before and after pictures of Smithers please take time to look at them.  It’s amazing!

Premature is already in gazelle territory.  The guy is putting in the time at the hour-long workouts and it is showing.  Keep it up dude, it’s not going unnoticed.

Announcements:

  • Next Saturday is the Waxhaw Spartan Race at Cuthbertson.  Open to all Pax and 2.0s friendlyish. Cofferteria afterwards.  Sign up on GroupMe.
  • APB is out for Carb Load who was a no show.
  • Next Friday the 26th.  Graduation at Cuthbertson.  Q’s should stay away from the high school next Friday. Site Q’s please remind them.
  • F3 dad’s. Every Saturday at 9:00am at New Town Elementary. Bring your 2.0’s.
  • Q source. Friday’s and Monday’s after the workouts.
  • 4th of July party at 069’s house.  The party starts on July 4th and ends TBD.  Start apologizing to your M now.
  • Saturday 6/20 at 9:00am is a BLM march in downtown Monroe.  Meet up at 8:30am and march at 9:00am.  Should be at 15 to 20-minute walk.  M and 2.0 Friendly. Come out and support your local community.
  • Welcome Denis Kurudimov – (Schizo) to the group.  Glad to have you!

 

Thanks Shop dog for talking us out!

50 Burger

9 guys ventured over to the good side of Lawson today and met up at one of our multiple clubhouses. DICC’s given and quick mosey around the hood to get loose.

Warm up

20 x SSH

15 imperial walkers

15 Merkins

20 x Mountain Climbers

Calf stretches

The Thang

Take a long mosey through Lawson and hit the trail that connects to the middle school.  stop along the way for various exercises while keeping the group together (but atleast 6 feet apart)

Once at the school we hit the trail that runs from normal COT down to Transporter shed for a burpee mile.  start with 10 burpees and then do 10 burpees at each end until you complete a mile (50 burpees total)

Mosey back to Lawson Clubhouse for an awful ab webb.  stopping along the way to complete various exercises to keep the group together.

Ab web at the clubhouse.  1 Big Boy, 4 Hammers, 1 merkin,  2 big boys, 8 Hammers, 1 merkin…..you get the idea. all the way up to 10 big boys, 40 hammers, 1 merkin.

 

Flash Backblast

Chicken Little pulled a fast one on me and asked me a month ago to Q today knowing damn well it was the first workout after day-light savings.  Well played Chicken, well played.  Handed the DICCS out and off we went.

Mosey around to the front of the middle school for warm up.

Warm up

20 x SSH

15 imperial walkers

15 Merkins

20 x Mountain Climbers

Calf stretches

The Thang

Head over the path near COT that leads to Transporter shed/Rudy poop palace.  Alternating exercises at each light.  20 speed skaters at the first light, 5 burpees at the second light.  Rinse and repeat all the way to the end of the path

Grab some wall for Mike Tysons.  Complete 7 MT’s on the wall and run back up the path towards COT stopping at the first light for 5 burpees.  Return back to wall for 7 MT’s, head up to the 2nd light for 5 burpees and back to the wall for 7 Mt’s.  run back up to the 3rd light for 5 burpees and finish at the wall with 7 MT’s.

Mosey to the middle school cafeteria area.  We started at the shelter area at the side of the school near the buses to do one exercise and then ran over to the cafeteria for another set of exercises.  Repeated until all 4 sets of exercises were complete.  I’m not up to speed on the lexicon so I don’t even know what exercise we started with, but I can tell you it sucked.  Here’s what we did at the cafeteria area

Round 1: 40 dips

Round 2: 30 step ups

Round 3: 20 irkins

Round 4: 10 derkins

Mosey over to front of middle school and partner up.  Partner 1 run half lap around the parking lot.  Partner 2 start exercise.  Complete 200 dips, 100 step ups, 50 derkins.

After this there are only 3 minutes left.  Deadwood whispers to me that we should do 1-minute burpees.  Good idea Deadwood.  1 minute of burpees x 2.  Done! Head to COT

The Moleskin

Thanks to a great group of guys who joined me way too early this morning to run around the school grounds.  I hope I made it worth your while to wake up that early. We had two announcements this morning where two members of our community were taken way too soon.  It makes you stop and think just how fragile life is.  So be sure to spend some extra time with your family this week.  Love them and kiss them because you never know what tomorrow will bring.

Announcements:

  • Christ closet 2nd and 4th Thursday of the month.
  • March 21 at Blakeney – Speed for need.  Need runners – see Zinfandel for details
  • Gladiator work out – Saturday at 6:30am @ Cuthbertson
  • Pray for Wise family who lost their husband/father.
  • Pray for Wright family who lost their son.
  • It was determined that 5 announcements are all Frack can handle before shaking.