Sure, why not. Lets create a little FOMO. Lets spread the word. Lets build some excitement.
10 pax showed up this morning at 9:00 am at Newtown Elementary for the weekly F3 Waxhaw Dad’s. Its open to kids and their dads roughly age 4-14 but the prime ages are 5-12.
So what do we typically do at F3 Dad’s? We’ve done obstacle courses, relay races, played soccer, treasure hunted, capture the flag, and water gun tag. Sound fun? Well it is. My 2.0’s love it. Its 45 min to an hour of them getting to do what Dad does every morning, build comradere with other kids, and see their Dad taking an interest in his and their fitness.
So what did we do today? I’m glad you asked.
WARM UP
Funky Mosey. (Whats a funky mosey?) Well its where the Q runs randomly all over the place. Grass, trees, left, right, change direction. You name it.
Circle up in what little bit of shade New Town offers. Handed the keys to the Q to the kids to let them decide what warm up exercises we did:
Little Biker Girl: 15 Side Straddle Hops
Spinnach: 10 Big Boy Sit Ups
The Great Bambino: 10 Dad Merkins (kids ride dad’s back while dad does push ups. A kids favorite….Dads, not so much).
The Meg: 50 Merkins (yes you read that right). I attempted to audible but the Meg was having none of it. With a little help, he knocked out all 50. Great job. (The rest of us just watched after we did 10).
Cheddar: Toy Soldiers
Flat Foot: Butt Kickers (with a snicker from some of the 2.0’s)
Little Biker Girl: Kereoke Right
Little Biker Girl: Kereoke Left
THE THANG
Find the hill at the back of the school. Section off into family groups. As a family, you have to go up and down the hill 10 times (Up and Down is 1). But the catch is that you could only go down and up the same way once. So if you ran down the hill once, you couldn’t run back down the hill a second time, you had to be creative. Some of the creative ways to traverse the hill were:
Short Mosey to Track for a relay race. Stay in Families. One person at a time run across the field to the other side of the track. Once entire family is there, one at a time run back. We found some competitive juices in Olive Oil on this one.
Oh look, there’s a half deflated soccer ball in the middle of two goals. Lets audible and play soccer…kids vs parents. Kids won 1-0, but parents had two shots on goal with wide open misses from Olive Oil (shes fired). I’m pretty sure she stiffed armed her youngest in order to get the open net shots.
Kids starting to complain about the heat. So lets head towards the cars to take a water break. Lunge walk up side walk. Frog hop in each sidewalk square. Mosey toward school stopping at the wall for 50 jabs and 25 presses.
WATER BREAK
Next was capture the flag water tag. Bailey’s vs everyone else (Fuse & Drive By + 2.0’s). There is a cone at each end of the parking lot along with a cooler full of soap water to use to refill (and kill corona germs). Object is to shoot the other teams cone with water. If they shoot you with water, you had the option to do one of these 4 things to be unfrozen: 5 Burpees, 10 Merkins, 10 Squats, or run back to your base.
Team Fuse & Drive by took an early lead employing a “goalie” and four attackers strategy. But the Bailey’s came storming back once they started implementing their diversion strategy. Final score was 4-2 (I think?) good guys win.
Finish off with a quick game of dueling water guns. Any one can challenge anyone to a dual. Parents vs parents, kids vs kids, or kids vs parents. Line up head to head in opposite parking spaces, on go, jump up and start shooting. Lots of fun here. Too many good battles to recount, just know everyone was soaked afterwards and loving it.
Return to car for one final WATER BREAK, COT, Prayer, and DOUGHNUTS! Oh, I didn’t go the easy route this week. Oh no. I passed two Dunkin’ Doughnuts on my way to the glory of all doughnut shops – Krispy Kreme. 2 Dozen original glazed and a dozen patriot doughnuts (highly recommend a box of patriots for your 4th of July celebration…they were awesome). Lots of fun had by all. If you haven’t tried F3 Dad’s and you have a 2.o aged 3-13, come give it a shot. Its a great way to spend the Saturday morning with your kids.
Via email from High Hat:
Five, no six, no make that 7 guys came out to Asylum this beautiful morning. While we launched with 5, we finished with 7. I was doing some GroupMe marketing for my Q Source Q on Sunday afternoon when I received a text from Damascus saying he was in a pinch and needed a Q for Asylum; No Problem, I will perform my first two Q’s in a day (Deadwood is jealous now – I can hear phones already pinging at Floater and Clyent Dinner).
Hence forth to be referred to as double tap instead of double q (which has a much different meaning in zombie movies), here is back-to-back backblasts for Asylum and Q Source (You won’t run out of reading material on the john today).
Beautiful morning – DICCS given (More on that later in the Q Source BB). Lets Go! Wait on shop to get out of his car, ok now lets go!
WARM UP
Mosey to rock pile where I stole borrowed from both Nails and Smokey. Rocks to warm up? Why yes, yes indeed.
Rocks up and form a line for lunge walk Indian run. Went approximately 50 yards before I called it and we mosey’ed to Pet Smart.
THE THANG
Progressive 4 5 Corners with Deconstructive Burpees. Doing exercises on the out 1 round at a time and coming back to the start (burpees).
Grab shopping cart corral railing for Supine Ladders 10 to 1. Finished with a 10 second hold.
(Check watch, 10 minutes left). Lets go to Hickory Tavern like we always do and so something there to close out. Lets line up on the curb of pet smart to repeat a previous Q. Parking Space Suicides. 20 T Delts on the in and 5 Dry Docks on the out. Shop Dawg with the obvious quote “Oh, is today shoulders day?”.
2 minutes left. Jail Break to Hickory Tavern. Then final Jailbreak to COT with Clydesdales getting a 5 second head start. Burpees for everyone if a Gazelle beats a Clydesdale – and one did. So we did 1 burpee as we already hit 6:45.
MOLESKIN
ANNOUNCEMENTS
Q SOURCE BB
Thanks to those that attended. Today we discussed Positive Habit Transfer, but before we jumped in, we finished on Shops homework from last week. Identifying your dolphin (unique gift or skill) and daffodil (the people are drawn to help) in order to help you better answer the question: What ultimate life problem are you uniquely qualified to solve? That last question hit me like a load of bricks when I heard it last year at Q source. Up until then I had dabbled in Q source. Attending a couple times, but not a regular. But when asked a life changing question that I couldn’t answer, I felt it was time to take Q source more seriously. To attend more, listen deeper, get vulnerable, and ask questions. To make it a positive habit that would eventually turn into a brick for me. After assembling a few of these bricks together, now I’m developing a guardrail to keep me on the road and out of the ditch. (If any of this sounds foreign, like another part of the secret F3 language you’ve never heard, and it interest you – please join us. Mondays at Brooklyn Pizza or Fridays at Cuthbertson. There is a lot to be learned from F3 and like Bottle Cap said in his Saturday back blast, if all you are getting is the first F, you are missing out. We have a free (virtuous) leadership course at our disposal that corporations would pay thousands of dollars for their employees to attend….again FOR FREE.)
And in case that wasn’t enough soap box for you, I will share this last thing. We discussed today this passage: Through Positive Habit Transfer we stand on the shoulders of giants. The example was given that a flight check list was developed to correct deadly mistakes other pilots had made. That example didn’t resonate with me so I attempted to shift it to driving as an example: seat belts, turn signals, ect. And much like Shop does at Q Source, he hit me with a sledge hammer out of left field when he took it even closer to home. DICCS. F3 has developed its pre-launch safety message because we have had brothers to die while working out. We ask that at least one cell phone be carried with you at the workout so that if someone was to drop 2 miles from the cars, it wouldn’t take 15 minutes for someone to run get their phone and call for help. We ask for head lamps, reflective gear, and caution while crossing the street because we have had a FIA member die while crossing in a crosswalk. We often gloss over DICCS, who has a cell phone, who knows CPR, and other site safety elements; but remember we do it for a reason. Positive Habit Transfer. We stand on the shoulders of giants.
For those that made it this far, thank you. I’m sorry if it was too much soap box. I’ve tried to be better about limiting those moments. Come join us at Q Source sometime. And stay safe out there.
Eleven Twelve souls woke up early enough and looked outside to find no rain for the first time in 24 hours. 8 for Chiseled and 4 Mashers. Diccs given. Late 90’s early 2000’s hip hop playlist going (clean versions since we are in a church parking lot). Here is what Chiseled did….
WARM UP
Mosey towards the entran….HOLLY CAR CAR CAR!!!! Around a corner doing what felt like 40 mph was Centerfold coming in hot. I didn’t have time to turn the music down so I shielded it behind my body as I yelled back to pax to watch out. Pax scattered to the sides of the road. First crisis averted. Continue to entrance stopping at the top for toy soldiers. Continue the mosey towards Mt. Chiseled. Stop for 20 SSH. Mosey to the next Corner for 20 Merkins. Mosey again and stop for 20 mountain climbers. Mosey again past the Mashers to give them a taste of Bone Thugs N Harmony and stop for 20 Dry Docks. Mosey one last time and stop for 20 In/Outs. That concluded the 1 mile warm up (and I felt every bit of it).
THE THANG
Mosey to rock pile and avoid snakes and mud to pick up a lifting rock. Circle up. We will perform called exercise with a 100 yard run out and back in between each.
Mosey around mount chiseled and meet in the middle parking lot for a chest burnout.
15 seconds left. Mosey Walk Crawl towards COT.
MOLESKIN
ANNOUNCEMENTS
Our new pandemic protocols require us to split up into groups 10 or less. Which means the Q1 has the pleasure uneasyness of sharing his Winkie ahead of time with another man Q2. All these feelings started to overcome me earlier in the week when JWoww reached out asking what I had in mind. Would it be long enough? Would it be hard enough? Would he laugh when he saw it? What if he was expecting 4 and I only gave him 3.0 (miles)? Ok, enough double entendres.
I arrive early to see a group of gazelles heading out. Damn it, did I screw up the start time? Nope, they are off to 521 with a circle back from Rubbermaid – wait what? 521? What the hell?! Get the music going (and start catching hell from Rubbermaid…checks group me….and still catching hell from Rubbermaid). See JWoww and inform him that I have audibled the exercise for the second time (first time to make it harder, second time to adjust it slightly softer easier but still harder that originally planned.) JWoww asks what I was planning to do as the warm up as it looked to him I was going straight into exercises…oh no, there is a warm up, yup that’s it. Turnbuckle walks up out of nowhere already sweaty and breathing hard. “TB, where the hell did you come from?”. “Oh, I’ve already got 1.5 miles in this morning. Had planned to do three before joining you guys” – TB. Well ok then, good job. Other pax started sprinkling in, but it was apparent as we got closer and closer to start that we wouldn’t hit the 10 pax needed to split. JWoww reluctantly put his phone away and I gave the DICCS1010 speech. Off we go.
WARM UP
Run to school and Yo-Yo back to the 6 until everyone is at the school. Circle up for deconstructed burpees (along with audible groans from Popeye – he may have done a few of these with me during our quarantine workouts). 10 Squats, 10 Merkins, 10 In/outs, and 10 Bobby Hurleys. I then passed it to my left to Rubbermaid for 9 each. Around we went 8, 7, 6. We get to 5 and TB attempts to pass it on to Popeye. Oh no. I stopped that idea right in its tracks. TB – do 5, and he did. Quite well I might add. With 9 in the group we got down to 2 and then I asked everyone to do one final burpee on there own to close us out.
THE THANG
Mosey towards school entrance for a slight modification (two times apparently if you refer to earlier in the BB) of progressive 4 corners (5 corners for JWoww cause he’s fast). At Corner 1 do 10 Baryshnikov right leg and 10 Baryshnikov left leg (yes I had to google how to spell his name). For those wondering, that is a front lunge, then hop into a back lunge keeping one foot planted (so not a Mary Catherine). Once Corner 1 is done run to Corner 2 and repeat. Run back to Corner 1 again for Baryshnikov’s then out to Corner 3. Keep that pace doing the exercise at the next corner and then again at the starting point (corner 1). Everyone got in 4 corners except JWoww. He was so far ahead I told him to do Corner 5, but I saved him the long run back.
Mosey to bus lot and line up on the curb for Suicides (I hate this name, isn’t there a better name for this?). At the curb do 10 T Merkins. At the different points to 10 In/Outs. The 4 points were the 3 basketball goals and the light at the end of the parking lot. JWoww once again killing it so I made him do an extra.
Quick recovery lap around the parking lot and find your sweat pile again for another suicide. This time with 20 T Delts on the curb and 10 superman’s on the out. T Delt is the bottom half of a T Merkin. Lay on the ground, hands out and pinch shoulder blades together. This one got the rear delts burning…mission accomplished.
Mosey to Rock Pile and grab lifting rock.
Meet on the curb. Rubbermaid reminds me we have less than 2 minutes (yes I know, I have a watch too). With only 1.5 gazelles in our midst, I had to reassign Gazelles today. I had the Clydesdales sprint back to Cot with about a 5 second head start. If Rudy, JWoww, Rubbermaid, or myself caught anyone, we all had 10 burpees to do. It came down to me and Chainsaw. I was on his heels the entire time and let off the gas as Cot was in site because I was beat and didn’t want to do burpees he found an extra gear to beat me.
MOLESKIN
ANNOUNCEMENTS
I haven’t been posting back blasts for my daily solo workouts in order to stay near the top of a fictitious post count challenge (cough cough Gerber), but felt like a VQ needed a back blast. Wild Thing has been off and on F3 for almost 2 years. His last stint saw him going hot and heavy for two weeks before a slight torn calf muscle (initially believed to be a blown Achilles) at Commitment sidelined him (I was Qing that day, whoops!). He’s a guy that likes the comradere and workout style that F3 brings but hates the form policing and negativity. Which generally leads him back to working out at the YMCA having been burned out of F3 a couple times.
He reached out over the weekend about getting together for a workout. We met on Sunday for what I called mailbox hell. It ended up being close to 3.5 miles (would have been 2 miles in Lawson) and a burner having used the hill near my house. We both retreated to running on our own due to conference call conflicts on Monday. With two big back to back running days (and 4 miles on Saturday from Legalized Nuclear Hell), I was glad to see some weights when I met him at the club house (and Clorox wipes).
WARM UP
Mosey 1/4 mile and return to basketball courts where a speaker was awaiting us. He asked if I’ve ever done Roxanne. The look on my face apparently answered the question. I said “ok, what are we doing on Roxanne and what are we doing on red light”. His eyes got big. “Yall do something on red light too?!” Damn it. Stop giving him bad ideas……”No, no, no, we don’t”. Roxanne warm up with Merkins.
THE THANG
1/4 Mile Mosey returning to Basketball Courts.
Weighted Walking Lunge length of the court and back.
Bear Crawl length of court and crawl bear back (he originally called crab walk but Omaha’ed due to a lingering shoulder issue – hey, we have something in common!).
Using 30 lb dumbbell we did 30 curls each arm switching hands only to relieve the lactic acid burn out.
Alternating squat/clean/press for 30 total (15 each arm)
Short mosey to tables for 10 jump ups, 30 step ups, 15 each leg 1 legged step up, 50 dips, 15 derkins, 15 each leg step ups again, and 15 derkins.
1/4 mile mosey to hill near Wild Thing’s house. 3 Mailboxes. Mailbox 1 = 1 burpee. Mailbox 2 = 3 burpees. Mailbox 3 = 5 Burpees.
Mosey back to basketball courts for distance partner work. P1 runs suicides while P2 does curls up to a total of 200 100 (Used separate dumbbells).
Round 2. P1 Runs suicides while P2 does presses. 150 total.
50 calf Raises. 15 more 1 legged step ups. 15 more derkins.
Mosey back to basketball courts for ab work to close out remaining 3 minutes. 50 flutters. 20 heels to heaven. 50 LBC’s.
MOLESKIN
I greatly appreciated the low mileage. Watch said we did just shy of 2 miles, but still managed a 600 calorie burn (which is about average for me for a 45 min workout). Doug killed it today for his “VQ”. Kept us moving, had more planned than we could get to, and gave us a good sweat.
Everyone stay safe out there. Glad to see small groups forming while still staying at safe distances. The large groups scare me. I know they say we can do under 10, but more than 4 feels like we are crossing paths too many times….just my opinion.
I’m hoping Gerber doesn’t leave a cinderblock in my window after that opening sentence (all in good fun).
As most know, workouts are closed. Daily workouts are being published and groups of under 10 are getting together (mostly neighborhoods) at yelling distance to still get what little bit of second F we can get in. It felt good to be standing on a curb and greeted by cars arriving this morning. While it had only been Monday since my last official F3 post to a workout, in this environment, Monday felt like forever ago.
The Chicken and Schnieder (who arrived together) stayed in their car a minute too long for my taste – comparing winkies perhaps (the joke never gets old). Chicken pops out with a paper being the smartest of the group and realizing there is no way in hell any of us could remember 12 exercises without it written down. Since he came prepared, and already scoped out a half mile loop, looks like he is in charge. Ricky Bobby pulls up right before time to launch. Looks like it will be just us four. Quick warm up lap and exercises and then we get after it under the direction of Chicken Man.
7 minutes into the workout here comes Deadwood. 5 it is.
I wont bore you with the workout. Honestly it was tough and got me sweating hard, but I can sweat by myself. Call me one of the rare ones that enjoys F3 the most for the second and third F.
The reason I felt moved to write this BB wasn’t for the first F, (though I did want to be counted) it was due to Chicken Little opening up in COT about his absence the last 3 weeks. While its not my story to share, I do want to share what I walked away this morning thinking. Don lost his best friend recently at the hands of Alcohol. A HIM in the truest definition. FBI, counter terrorism, sounded like a real bad ass. But an on the job injury derailed him. In today’s climate of opioid addiction, he decided to skip the pills for pain and found refuge in a bottle. And thus started the tail spin. He hid the pain, the drinking, the feelings away from friends and family. The dreaded sad clown crept up on him. The thing that scared me most about the story this morning was how well his life was going, and then boom; its off the rails.
Don went above and beyond for his best friend. Again, its not my story to share, but as I heard what Don has been doing these last three weeks I couldn’t help but to think what a great man he is. His friend was lucky to have him. I pray I never need another man to look out for me in the way Don did with his friend, but if I do – I hope they react the way Don did. You’re a really good dude Chicken.
We’ve talked a lot in Q Source the past few weeks about getting right. Getting your boat heading in the right direction. Getting your guard rails built. Shield locking with other men. You never know what is coming for you; what could derail you and send you into a tail spin. A job loss, car wreck, unexpected health issue, you name it. Will you be ready? Do you have a support system in place to weather the storm, will you open up to those around you that you need help, or will it be your knock out blow?
What I truly love about F3 isn’t the workouts. Its the second and third F that act as the guard rails. The guys around me that keep me straight on life’s path.
Keep hunkering down out there boys. We will get through this virus. Until then, keep your heads down and keep plowing forward.