In the past F3 Waxhaw has done a good job of highlighting mental battle month in March, but not this year. In years past we have pushed it on Group Me, asked pax to share something if they felt led during COT, but not this year. In all honestly, March just about slipped right past me without me realizing it. It was a twitter post by I think F3 The Fort and a back blast by Midriff in SOB that brought mental battle month back to my mind (See, back blasts ARE important).
So with that, today’s goal was to get a good workout in, while also highlighting guys tend to struggle with sharing their feelings and the demon’s they are battling.
6:29 DiCCS – Wait, I’m the only CPR certified guy here. Oh boy. Ok guys, CPR class is THIS monday night. Five Stones Church from 6:00 to 8:00. Sign up on Group me by clicking the picture in the upper right corner, click on calendar and there is a link to sign up. Go sign up or see Surge if your Shop Dawg’s age or older.
Lets Go.
WARM UP
A lap around the school. Ending where we started. Quick talk about how some times we spin our wheels and feel like we go no where or we are just running circles and develop a rut in life much like the movie Groundhog Day.
15 Merkins on both my up and down holding the down a little longer than some (Eli) would like.
Stretches while we took turns sharing our biggest fear. I clarified that it is your biggest fear, not something that scares you. In other words, snakes, spiders, bears are all out. As promised I will not share what other shared, but will share mine. Its two. The first one has past but still lingers somewhat today and that’s loneliness. I took a new job in Columbia, SC in 2007 where I knew no one. My closest friend was 2.5 hours away. I had never knew true loneliness up until that point and I still think back on those months in my life as some of the darkest. I looked forward to going to work where I would have interaction with people vs the weekend which would be met with 3 nights and two days of nothing. My second fear is not being able to provide for my family – mostly from a financial standpoint but also from a physical protection one as well. Stretches were Jimmy Duggan, calf, and downward dog.
THE THANG
Mosey to rock pile and grab a lifting rock. 50 curls then run the elementary loop with the rock on your shoulder. Overhead rock hold while waiting on the 6. Once everyone returned, we talked about how heavy that rock was on your shoulder and how we as guys don’t tend to want to share that load. From here on out, there would be not OYO (on your own). We would do all exercises with partners.
Partner up for 200 Curls and 200 tricep extensions. P1 lifted with P2 ran the loop. When you finish, rocks over your head waiting on the 6.
Rocks up and mosey to the elementary school parking lot. Find a parking place line. 1 Merkin on the line, bear craw to the next line for 2 merkins, bear crawl to next line for 3 merkins. Go until you cant do a push up, take a break and continue again until you burn out the second time. Pax ranged from 12 to 8 merkins when I called a recover. (I’m sure there is some mental battle story I could have told but I didn’t have one).
Mosey to the swing set. In non pandemic times I would actually have partners pick each other up off the ground for the obvious symbol of helping a brother. But with Covid I pivoted to P1 20 Swing Rows (on the swings) while P2 does Fence jump squats. Go 3 rounds.
Mosey to basketball court. Sprint to the other side and back. It took us 12 seconds. We spoke about the mental battle at workouts (by far one of my biggest struggles) and how we always have more to give. I then told the pax that if they didn’t run that same sprint faster (less than 12 seconds) we would all do 20 burpees. Amazingly (sarcasm) they ran it in 10 seconds – a full 2 seconds faster.
Mosey to the back of the middle school where we collected the six and caught our breath by doing dips. Von Trapp said that he and my idea of catching our breath was way different. I was then called out by Eli for not sprinting with the group earlier (I was the timer) so while they dipped, I sprinted (along with questions of if that was my fastest and I could have gone faster having just lectured everyone to do the same).
Mosey back past COT to the dreaded hill. At the bottom I called P1 to run to the top of the hill and back while P2 did inch worm merkins. I waited for the groans and then advised of a potential audible. If you and your partner both share something that is weighing heavy on you (stress), you may skip ahead 20 Trees (roughly cutting 100 yards up hill down to 50). It seems that everyone decided they better share some stress. Interesting to hear the different stresses of guys just in our small group today. For me lately its been work. Sales has Ebbs and Flows and currently I’m in the middle of a fairly big stress at work. We are trying to renegoiate (thanks to the rising costs of wood, steel, core steel, and oil) a transformer contract. The cherry on top was finding out last night at 5:30 that our primary cable plant is going through labor negotiations with the union and the union intends to strike as of 5:00 pm yesterday. Needless to say my stress level spiked this week and next week isn’t looking much better. I struggle sharing work things at home (even the good news). The wife gets on me about sharing more but I deal with work enough, I don’t want it to seep into the home life. I’ve gotten better sharing somethings with her – and last night she got to hear me bitch for 10 minutes after getting the call from my boss at 5:30 on a Friday (which is never good).
We finally all collect halfway up the hill and start doing inch worm merkins and I see guys struggling. Hell I’m struggling. We laid it all out there during the bear crawl merkins so I graciously audible to lunges. We gather everyone at the top of the hill and then repeat with P1 lunging backwards while P2 runs down hill and back. I allowed them this time to share something different at the halfway point instead of start to end it. But because of time, we never got to the halfway point.
Called a recover in the middle and asked everyone to run back to the top of the hill as a group. 1 minute left, give it all you got to COT. Eli ran by me which pissed me off made me dig deeper to catch him. He then taunted me as I got closer and turned up the jets. Nice job. Got to COT to see we were three short. Two guys turned around early for the 6. So the three of us at COT would do the same. Got everyone back to COT just a hair (hare?) late.
MOLESKINE
ANNOUNCEMENTS
6 7 guys came out to get 3.5 miles in while cracking jokes for an hour.
Radar came in on two wheels.
Rudy caught up with us halfway through holding a bag of poop. Jury is still out as to if it was his or his dogs.
Turn Buckle desperately wants to Q a Wrestling themed Diesel – complete with costume. Yes – speedo and all. We are wondering if he will go full Lucha Libre mask and where that mask might come from (S&M mask???).
Sledge arrived back to COT with two leaches on his leg (they were only earth worms). Still not sure how that happened.
After much coaxing, Posse and I monkey humped Finches house. Unlike the Boitana hump, Finch was not spotted and did not join us.
Posse and Radar then monkey humped my house. Radar thought he was safe since he had never met my wife, but little did he know she watches a lot of Army porn and according to her “definitely recognized the butt”.
Yes you saw Halfback tagged but its not THAT halfback. This halfback comes to us by way of Davidson F3. Recently moved to Lawson and works for the YMCA (so perhaps a name change to spy?). I did make a connection between him and my wife though – its a small world. Hopefully she still has a job after he overhead me telling Radar my wife was into Army Porn (she’s not, that’s a joke – but the fact that Radar was in one is not – maybe).
Longhorn was mentioned as part of a group of guys we haven’t seen in awhile and then shortly there after he does a flyby running which freaked us out.
Ran out of time to hit the trails but did cover every inch of the wide Champion Forest roads. Thanks for the second F gentleman. Lots of laughs were had.
17 for a hill heavy workout. Yesterday I semi pre ran with Turn Buckle before Diesel. I overheard him say “I hate hills” which is exactly the wrong thing to allow me to hear the day before I Q. So I proceeded to plan a winkie that was hill heavy.
Arrived early to find Deadwood and Dasher doing some cuddle stretching in the parking lot before running the thread trail. They would meet back up with us for the last 10 minutes of commitment.
DiCCS – lets go.
WARM UP
Mosey to Rock Pile and grab a lifting rock.
Use the rock to assist with Jimmy Duggans middle, right, left, and back to middle.
Shoulder ladder. 10 presses and 1 hold down to 1 press and 10 hold.
Staggered hand Merkins on the Rock
21’s Curls
THE THANG
Partner up in 3’s. 1 partner to stay at the rock pile for rock work, 1 Partner up at the corner of Kensington Drive/BayBrooke Drive (Basically the main road) for leg work, and a runner in between. Rock work was 200 curls, 200 presses, and 200 tricep extensions. Leg work was 200 squats, 200 speed skaters, and 200 lunges.
Rocks up and Mosey to the covered bridge. If your early, do step ups until the 6 arrives.
Mosey again to the trail.
Merkins to exhaustion (because some can do 35 with no issue while other struggle to get to 20). Roll over for 50 LBC’s. Roll back over for another round of Merkins until exhaustion. Then run to the round a bout. If you have to stop to rest before reaching round a bout, then do 20 crab dips. Once you reach round a bout, do crab dips until the 6 arrives. High Hat tried to Q jack me. Tried being the key word (NOT THIS TIME High Hat). Once Elmers and Haka arrived we continued crab dips until they reached 30. Then asked everyone to sprint back to trail. If TB beat you back, you owed burpees. Everyone finished in time so as a reward I only asked for Aussie Burpees until the 6 arrived. Picked up Dasher and Deadwood here. Apparently they met Hollywood somewhere on the trail which would explain Deadwoods look of pain and brokenness on his face as we arrived.
Merkins ’til exhaustion again. 50 LBC’s. Merkins ’til exhaustion. Run back up to the round about. (Checks watch, not enough time, audible). LBC’s until the 6 finished Merkins.
YoYo mosey towards COT via the trail. Turn around at the bridge and come back to the 6. Continue the “yoyo” until 6 arrives to the bridge. YoYo mosey again to nesbit cul de sac. (yes JWoww I realize I’m running out of time but if given two options of ending on time or ending with everyone together I choose the latter). Collect everyone at Cul De Sac for one final push. All you got to COT. 7:31. Finito.
MOLESKIN
ANNOUNCEMENTS
25 for a Tuesday Night?! Awesome!
Arrived early to see if this AO that I’ve seen at morning darkness had some extra fun when seen in the light. I was able to find a little something extra to add to the back half of the winkie. (Great Job to Rae View Elementary for adding some fun paintings on the parking lot).
The weather was here and I wish the pax were beautiful (shout out to Jimmy Buffett). Getting close to launch so quick DiCCS. Lets Go.
WARM UP
Mosey around the parking lot. Threw in some butt kickers, skips, karaoke and toy soldiers. Circle up.
THE THANG
short Mosey to the front entrance of the school where I divided us up Dad’s vs kids. Sorry to the older kids who tried to sneak in with us adults….if your under 18 your a kid (Deuces barely missing it). Time for a Scavenger/Trivia Contest. I would yell out an object. First group to find it didn’t have to do burpees. I would then alternate questions to the groups and if you got it wrong…burpees.
Circle up for Simon Says. I call an exercise. If you do the exercise without me saying Simon Says first, you owe 2 burpees. I honestly don’t remember all the exercises called and what was and wasn’t Simon says, but lets just say I’m pretty sure at one point or another I had everyone doing burpees. The last one I said Ok, lets run over here for something else. Half the group runs with me and Twinkle Toes looks at me a goes “Wait, we are done with Simon Says right?”. I smile and say “Nope”. Twinkle did his best Will Farrell mad at Norway impression. Now “Simon Says run over here against the curb”. Simon says game over.
Red Light/Green Light bear crawls. If I catch you moving – 5 Merkins and 5 crawl bears. I crawl bear’ed with a head start and the pax had to catch me as I yelled green light/red light. (Note to self, there are some fast bear crawlers). Twinkle took an early lead so I intentially called a quick red light to catch him moving and slow him down. I forget who won – Trickle maybe?
Mosey to the Rock pile. Keep teams split for adults vs kids relay race. One person at a time runs. Adults run a big loop (about .25 miles) while kids run a smaller loop (about .17 miles). I had hoped to give the kids a slight advantage to keep it fair but apparently I underestimated their speed. While there was one runner, pax alternated between the following:
20 curls, 2o triceps, 20 presses for runner 1
20 Merkins and 20 Squats for runner 2
Back to Curls, triceps, and presses for runner 3…..and keep alternating.
Kids took an early lead, but quickly lost it when Cat Nip arrived on two wheels. 1 Adult added to our team and 3 kids added to their team (Yes!!!). Don’t get too excited….the kids still smoked us. So bad that I made them run 3 extra segments….and they still smoked us.
Rocks up. Spread the kids and Dads out again. Gave the Dads a 20 foot advantage (that neither knew about). Find 4 squares with Dots painted inside…..Great job by Trickle…kids do 2 burpees.
TWISTER
I found this on my scout. 4 squares with the exact order of 6 dots in each one. Hmmmm, that kinda looks like a twister board (light bulb). We took turns putting 2 kids vs 2 adults while the rest cheered on while doing exercises. Exercises were plank, LBC’s, gas pumpers, mountain climbers, and Merkins. I think the Dads did most of the burpees as we were not as flexible as the kids. I even cheated and gave some of the older kids harder positions….still no falls.
Couple minutes left. Partner up with someone you are not related to. It can be kids with kids or adults with kids, but you can’t be related. Partner 1 starts crawl bearing (backwards) up the hill to the fence. Partner 2 runs to curb and back and swaps with P1. Keep going until you are at the fence. Gather the 6 and then Repeat except for bear crawl down the hill.
30 seconds left. Burpees. We got through 5 before it was time.
MOLESKIN
I picked a nail up in the tire on the way to this mornings workout so I was too deep into trying to find it in the darkness that I didn’t realize that 1) 6:30 had jumped up on us and 2) that the scheduled Q, Slidah, was not in attendance. Being the seasoned site Q that he is, Cat Fish jumped right in and started DiCCS and off we go.
WARM UP
Mosey around the tennis courts and end up in the concrete circle. Cat Fish took us through a typical warm up routine of:
It was around this time I hollered at him and asked if he wanted help. Without batting an eye Cat Fish throws the imaginary torch to me and off we go.
THE THANG
Mosey to the short wall between the tennis courts. Partner up. P1: short lap around tennis courts while P2 does up and overs the short wall. Repeato 3 times. Dips while we wait on the 6. Dips felt so good I decided two more rounds with one partner running at the other doing dips.
It was hear that Glidah started getting the ticks. Apparently there wasn’t enough running for him (or not enough burpees) so he tells me he got a peak at Slidah’s Winkie (gross) and could bail me out if I needed it. Sure. Torch thrown to Glidah.
4 corner Build-A-Burpees. (Very similar to deconstructed burpees except you build three parts of the burpee then the 4th is an actual burpee while deconstructed burpees deconstructs the burpee into 4 individual movements….ok enough lexicon talk). Used the larger tennis court loop which is approximately 1/4 mile.
Corner 1: 20 Merkins
Corner 2: 20 In/Outs
Corner 3: 20 Jump Squats/Bobby Hurleys
Corner 4: 20 Burpess (Really??, I mean really!)
Option was given to continue burpees or circle for the 6. Much to my amazement, last week’s FNG Draino said he would rather continue burpees (Really?) so I stayed there with him.
Everyone in, Glidah grinning from ear to ear. In my mind ” Don’t do it…..Don’t, yup He’s going to do it”. Glidah: “Repeato!”. Me (this time audibly): “Damn it!”
Glidah was gracious enough to cut the reps to 10. As we gathered at the burpee station for the 6 (and Draino once again kept doing more burpees) Glidah got that $H!t eating grin again. Glidah: “If you don’t want to continue doing burpees someone bet…” Me: “Lets Mosey!”
Its all I needed. He cracked the door and I busted through. In my mind other pax were appreciative, probably not.
Mosey to bollard lights were we collected the 6 by doing way to many LBC’s. Mosey again to the front of the middle school (I think) where we once again collected the 6 with Gas Pumpers and then American Hammers.
Different partners this time for incline burpee jumps while the other partner ran.
Followed up by 50 (yes Change Order FIFTY – his hearing aid apparently can’t hear reps over 20) foot release squats. It was around here that Cat Fish and Glidah both claimed they needed to leave early. Pax mumble chatter heated up wondering where they were going. The leading theory that they were under the bleachers together was soon squashed when Cat Fish came ridding by us blowing the horn.
Short Mosey and Al Gore’d while waiting for the 6. 5 Turkish Get Ups on the curb, bear crawl to other curb for 10 Carolina Dry Docks, Crawl Bear back. Repeated that twice.
Short mosey to bollard lights were we alternated 5 each leg one legged Romanian Dead Lift. Merkins waiting on the 6.
Gave the pax an opportunity to take over. No one took it. Warned them we would run the final 6 minutes if they didn’t take it….no one took it. Off we go. Moseyed about 50 yards, stopped for SSH’s collecting the 6. Repeated that about 6 more times until we ended up at COT right on time.
MOLE SKIN
ANNOUNCEMENTS
After doing F3 Q Source for 2 years on Mondays, the Monday post Asylum crew decided we still wanted to hang around for some fellowship with some learning sprinkled in. We decided to venture out to a different leadership books with Extreme Ownership by Jocko Willink and Leif Babin being our first one to tackle. So why a 2nd F backblast about it? Because Shop Dawg challenged us a few weeks go to create more FOMO to help draw some guys in. He said “Guys need this, whether they realize it or not, and it is our job to help them realize it”. So without further ado….Check the Ego.
For those unfamiliar with Extreme Ownership, the book’s chapters are basically broken down into three parts. A War Story that tee’s up a principle, then the principle is explained, and then a business example where that principle wasn’t used. The war stories are great – and I cringe saying that. But the writing is phenomenal and it really puts you right there in the middle of the battle field. Whether its a tank ready to unload on what they thought was an enemy position only to find out they were friendlies, or its a mission to capture high level targets in the middle of one of the highest casualty cities during the Iraq War. The book really does a good job of putting you in the battle field and setting the table for the lesson that is about to be taught.
The book also has several familiar Q Source principles as well. Mainly pass praise and take the blame, but today we also covered the need to be accelerating and why staying stagnant is bad (decelerating). Any way, here are my notes from leading today along with some of the examples given.
Spoiler, I was the only one who did burpees. Details in the Moleskin.
18 Pax came out for a beautiful morning (any time its above 40 and not raining its perfect weather in my book). DiCCS provided and a couple pax with nervous laughter when I told them we would not be crossing the railroad tracks or Providence Rd.
THE WARM UP
Mosey to the other church – not sure the name but its about a .2 mile mosey away.
15 SSH’s.
Attempted to do the active stretching I hinted about in Monday’s BB. Trying to figure out ways to stretch with out the heart rate plummeting. Jury’s still out as I wasn’t thrilled with how it went…any who…
Calf Stretch Right over left with Merkins. Flap Jack for more Merkins. I believe we did 12.
Downward Dog with Dry docks mixed in… I think we did 10.
I got bored and knew time was of the essence so ended the warm up early.
THE THANG
Mosey back to launch for Progressive 4 5 corners. Stop to do exercises on the out, run without stopping on the way back. For purposes of this BB, I will break it up into the “rounds” we did.
I scouted the distance before and this got us 1.3 miles. I wasn’t intending on the jumping lunges to hurt that much and I expected the shoulder curb things to hurt more. Lessons learned. Moving on.
Mosey to the bottom of Keith Jong Hill and partner up with someone your same ability.
I specifically picked out some easier exercises for the 100 reps as I intended it to be more of an active recovery from the hill run and I wanted to make the runners work to make it in on time. I also didn’t see many people doing penalty burpees (my partner didn’t seem too keen on doing them) so I let it slide.
2 Rounds of this. As we finish up we hear the train coming.
Backwards run up the hill. Short recover to regroup everyone and then jailbreak to the stop sign. Look over to Ice 9 and ask him for a 10 count, he then proceeds to attempt to have us do burpees….NOPE. Jail break to COT. As we are collecting at COT, we have reached 6:15, but we still hear that train whistle in the distance. Quick Count, Name-O-Rama, and Announcements. Train is getting closer. I took us out with a prayer and the train was on us. Burpees! I look up after burpee number 1 to see the backs of everyone. Some gentle coaxing and name calling and no one is turning around (Really? Not even one “I don’t agree with you but I won’t make you do them alone” guy?). Picture is taken and I’m still doing burpees. I think I got to burpee number 11 by the time the train had “passed” (who knows). I’m not mad. I’m not even disappointed. I’m more surprised. It wasn’t the reaction I suspected from this group. Sure I figured pax wouldn’t like it. But I figured one or two would fall in with me and the pressure would get to the rest. Instead, 17 guys took the easy way out from a group that typically prides itself on going beyond.
MOLESKIN
ANNOUNCEMENTS