Author Archive Gerber

17 for 26

26 degrees with a “real feel” of 16 degrees this morning.  Cold and windy so not sure how the numbers would be.

17 men decided to fight the urge to say in bed.  Only 1 confirmed farsacker (Banjo) that I know of.

DiCCS were given (Disclaimer, Cell phone, CPR, Safety)

Mosey around the high school parking lot to the back of the high school.

  • Side Straddle Hop x 20 IC
  • Merkins x 10 IC
  • Imperial Walkers x 20 IC
  • Calf Stretch

Short mosey to the speed bump on the road that wraps around the side of the high school for some Paula Abdul

  • 2 lights up for Inchworm Shredders x 5 (inchworm out, merkin shredder, inchworm back in, burpee jump)
  • 1 light back for Mountain Climbers x 10 (2 is 1)
  • Continue all the way down the road around the globe

Mosey to the start of the road in front of the middle school

  • Alternate between every light pole on either side of the road:
    • Squats x 10
    • Walking Lunge x 10 (single count)

Mosey to the front benches in front of the middle school

  • Derkins x 10
  • Step Ups x 20
  • Dips x 30
  • Hot lap around the entire front middle school lot
  • Rinse and repeat for a total of two laps

Mosey to the back parking lot of the high school where six plates are wating

  • Break into six groups of three
  • P1 stays at the bottom of lot and does Burpees
  • P2 runs to the top of the lot for Big Boy Situps
  • P3 pushes the plate on the ground for a Hairburner half way up the lot to the cross walk and then runs the rest of the way to switch with P2
  • P2 runs down to the cross walk to the plate for a hairburner back down to switch with P1
  • P2 starts doing burpees while P1 does a hairburner to the crosswalk and then runs to switch with P3
  • Continue until everyone has does 3 rounds of hairburners up and down

Mosey with the weight plates back to start

  • Quick round of Heels to Heaven led by Zinfandel

Done!

MOLESKIN:

Chilly morning today.  As cold as it seems today it could always be colder and there are other groups of guys working out in colder temps.  My brother in F3 KC said it was 8 degrees yesterday morning with a “real feel” of 0.  So, the goal today was to keep moving and delay my frozen fingers and toes for as long as possible.  Inchworm Shredders are my new combo exercise I keep messing with and I thank everyone for indulging.

It might be better to call exercises on the light poles only on the left side of the road going down past the middle school.  Calling for both sides turned into multiple back to back lunges into squats. I will say the hairburners always suck but seemed really tough today after the road of squats and lunges on the legs.

Everyone pushed hard this morning, great job.

As Bottlecap said today, now is the time where some guys not at F3 may be losing their steam with their new year resolutions.  It’s a great time to EH someone to come out.  Stay focused on those around you that could benefit from joining us in the morning.

Thanks for taking us out Endo

Thank you for the opportunity to lead today.

ANNOUNCEMENTS:

  • Going away party for Wedding Singer this Saturday at Queens South from 3:00pm – 5:00pm. M and 2.0 friendly.  Heineken 0.0 will be stocked and ready.
  • Christ Closet folding workout this Thursday, 7:30pm, at the house on the corner of New Town Rd. and Byrum Rd.

A Year in Review

January 17th, 2019 was my first official post back after my second hip surgery.  Today’s Q was about revisiting some of my favorite/least favorite called exercises from some of my previous Qs of 2019.

Only 5 men made it to Swarm this morning thanks to tomorrow’s Gremlin and trail races.  Not sure what happened to Bottlecap, I hope he’s ok…

DiCCS were given (Disclaimer, Cell phone, CPR, Safety)

Long mosey to the side of the stadium

  • Side Straddle Hop x 20 IC
  • Merkins x 10 IC
  • Imperial Walkers x 15 IC
  • Calf Stretch

Mosey around the side of the stadium to the bleachers:

  • Run up the stairs, 5 LBCs
  • Run back down, and continue to next stairway up
  • 5 LBCs at the top of every flight
  • All the way down the length of the stadium and all the way back
  • 17 flights up, 17 flights down

Mosey to the stop light at Cuthbertson Rd.

  • 10 Monkey Humpers at every other light pole

The Official Burpee Mile®

  • Waynewood Dr. is exactly a mile from Cuthbertson Rd. to the cul-de-sac
  • There are 19 street lights along the way
  • Start with 5 burpees and run to the end of Waynewood Dr. with 5 burpees at every light pole til the end
  • 1 mile and 100 burpees

Mosey to the start of Dobson Dr.

  • Run to the 4 way stop
  • 10 gas pumps at every other street light
  • Run to the stop light at Cuthbertson
  • 5 Mike Tysons at every other street light

Mosey to the benches in front of the high school

  • Derkins x 10
  • Step ups x 20
  • Dips x 30
  • Hot lap around the small parking lot
  • Repeat for a total of two sets
  • 90 seconds left, mosey back to start, try not to get hit by the exiting buses

Done!

MOLESKIN:

So back to January 17, 2019.  I had just received clearance from my doctor the afternoon before and went out and ran two slow miles on the greenway.  I could barely walk when I posted the next morning.  It was the Floater no less that day, Dancing Bear was on Q (where has he gone lately?) and my legs were so sore from that two-mile run that I honestly thought of how I could quit and disappear the first 10 minutes of the workout.

I didn’t quit that morning.  I struggled and I was miserable.  I was so sore and in so much pain for two weeks.  Last year was tough.  It still is tough.  But, I keep coming back and everyone here keeps pushing and encouraging me.  Last night was my 181st post to complete my year back in the saddle.  Maybe this year I can hit 200 posts?  250?

Life is all about perspective.

Last year on January 17th, 2019 I was 205lbs and not where I wanted to be physically.  For me, working out is also about my mental release and my mental well-being.  So, to say I was not only physically out of shape but not in the best mental state last January would be an understatement.  I was ashamed of the way I looked and the way I felt.  Nothing fit.  Starting in December 2018 I starting wearing a shirt to bed which I have never done my entire life.  I remember after a few days my wife even asked, “Is everything ok?  You’ve never worn a shirt to bed before”.  I just replied, “yes, I’m just cold”.  I wasn’t where I wanted to be and I wasn’t where I knew I could be and I wasn’t ok with it.

This year on January 17th, 2020 I’m down 30lbs or about 14.5% of my weight from a year ago.  More importantly I feel healthier mentally.  I think this mental (and physical) health transitions to my relationship with my wife, my kids, my coworkers, friends, family, everything.

I don’t think it matters if you’re 205lbs today or 305lbs today or 150lbs today.  There are always goals to strive for.  The important thing is to continually work towards moving in the right direction.  I think the best way to do that is to surround yourself with people that can and will hold you accountable and surround yourself with people that are moving in the same direction in life that you want to go.  Don’t surround yourself with people that are just going to hold you back.  Go with the ones that will push your forward. F3 does that on so many levels, you just have to be willing to challenge yourself and to be challenged.

So this year, I encourage everyone to push themselves with their goals.  Whether it is to get more physically fit, mentally fit, lose weight, spend more time with your family/kids, spend more time in the Word, go for it!  And if you want to really improve your odds, surround yourself with people that can help you get there and are headed that way.  You are not alone in whatever you are struggling with and whatever you want to work towards.

Most importantly, KEEP COMING BACK!

Thank you for the opportunity to lead today.  Thank you for welcoming me back the last year.

ANNOUNCEMENTS:

  • Commitment at Nesbitt Park tomorrow with JWow at 6:30am
  • Homecoming tomorrow at Weddington Elementary with Goodfella at 6:30am
  • Gremlin is tomorrow morning. See Zinfandel or Mad Dog for more info

Dinner is Served

Sometimes when a cook is asked to prepare a meal with only a few days’ notice they open the cupboard and grab a few tried and tested plant based ingredients to whip up something they hope will satisfy everyone.  Tonight was no different except I did add a new exercise from the test kitchen.

8 men and a 2.0 came calling when they heard the dinner bell.

DiCCS were given (Disclaimer, Cell phone, CPR, Safety)

Pre-Dinner Stroll:

  • Mosey down sidewalk, past Rudy’s shed to the side of the bus lot
  • Side Straddle Hop x 20 IC
  • Merkins x 10 IC
  • Imperial Walkers x 15 IC
  • Calf Stretch

This evening’s menu:

1st Course:  Cheese Plate

  • Mosey to the tables behind the high school
  • Derkins x 10
  • Step Ups x 20
  • Dips x 30
  • Hot lap around the dirt triangle by the wooden benches while bear crawling the back part of the triangle
  • Rinse and repeat for a total of three sets
  • American Hammers and Big Boi while we wait on the six

2nd Course:  Salad

  • Mosey to the side of the high school parking lot to the stadium
  • Captain Therkin Web
  • 1 Big Boi sit up, 4 American Hammers, 2 Merkins
  • Increase until 10 Big Boi sit ups, 40 American Hammers, 2 Merkins

Main Course: Triple Nickle

  • Mosey to the bottom of the double traffic circles
  • Triple Nickel (done correctly)
  • Run to top of hill by the gate for 5 “Inchworm Shredders” (Inchworm out, merkin shredder, inchworm back in, “burpee jump” – that’s 1)
  • Run back down the hill to starting roundabout for 5 Speed Skaters (2 is 1)
  • Rinse and repeat for a total of 5 rounds
  • (5/5/5 = Triple Nickel)
  • Heels to Heaven x 25 IC

4th Course:  Dessert

  • Mosey back to Rudy’s Palace, grab some wall
  • Donkey Kicks x 20 IC
  • Wall Squats with Air Presses x 20 IC
  • Rinse and repeat for a total of 3 rounds

5th Course:  Nightcap

  • Paula Abdul down sidewalk to start
  • Up two street lights – Monkey Humpers x 10
  • Back one street light – Low Slow Squats x 10
  • Up 2, back 1 all the way back to the parking lot

Done!

MOLESKIN:

I’m surprised only 9 came out for dinner tonight.  Might be a few months before we see a mid 60’s seating possibility again.

Hopefully everyone enjoyed the “Inchworm Shredders”.

Great to see Centerfold out MASHing as he gets ready to go under the knife for his knee, get well brother.

I think everyone got between 2.5 and 3 miles tonight, well done.

Thank you for the opportunity to lead today.

Anything Less Than The Best Is A Felony

Any-Q less than the best is a felony. 

Love it or modify it

You better gain way

You better hit bull’s eye

The results don’t play

If there was a site

Yo, I’ll Q it

Check out the Thang while the Pax revolve it

Episode 3 of F3 Waxhaw’s monthly rotating site Gladiator kicked off today.  The weather looked dicey earlier in the week but a quick call to Brad Panovich ensured 60 degrees and no rain – you’re welcome.

15 men decided to post today.  Some to try and push their limits, some to complete an octuple (or some boondoggled name), some to try something different.  Either way, everyone showed up to work.

DiCCS were given (Disclaimer, Cell phone, CPR, Safety)

Mosey out of the parking lot past the death chain up the bus road to the side of the high school.

Warm-up:

  • Side Straddle Hop x 20 IC
  • Merkins x 10 IC
  • Imperial Walkers x 20 IC this is when Damascas started losing his mind thinking we weren’t going to stretch our calves…
  • Calf Stretch

The Thang:

Mosey back down to the corner of the high school lot where 17 cinderblocks were waiting (good thing we had extra)

  • Start with 5 cinderblock Grown Ass Man Makers (cinderblock burpees with a cinderblock lift) with a broad jump over your block. (Apparently, we have been inaccurately calling this exercise a “Man Maker” so to avoid internal dissent I will call what we did today a Grown Up F3 – Man Maker or Fake – Man Maker or Faux Man Maker to now be call the Grown Ass Man Maker)
  • Run to the other side of the lot (yes over the median that saw both Wolverine and Deadwood go down today) and back
  • Grab your block and run to the next island
  • 5 more cinderblock Grown Ass Man Makers with a broad jump and run to the other side of the lot
  • Grab your block and to the next island for 5 more Grown Ass Man Makers
  • Rinse and Repeat until all five islands and the start and finish have been visited
  • 35 Grown Ass Man Makers with some Pax getting in 5-15 extra coming back for the six

 

  • Time to head back the other direction
  • Start with 10 cinderblock swings
  • Run to the complete other side of the lot (yes over the median) and back
  • Grab your block and run to the next island
  • 10 more cinderblock swings and run to the other side of the lot
  • Grab your block and to the next island for 10 more cinderblock swings
  • Rinse and Repeat until all five islands and the start and finish have been visited
  • 70 cinderblock swings with some Pax getting in 10-30 extra coming back for the six

 

  • Time to head back the other direction
  • Start with 15 cinderblock shoulder presses
  • Run to the other side of the lot (yes over the median) and back
  • Grab your block and run to the next island
  • 15 more cinderblock shoulder presses and run to the other side of the lot
  • Grab your block and to the next island for 15 cinderblock shoulder presses
  • Rinse and Repeat until all five islands and the start and finish have been visited
  • It was at this point Deadwood threw down his custom “DW” cinderblock and it shattered talk about the ultimate modification
  • 105 cinderblock shoulder presses with some Pax getting in 15-45 extra coming back for the six

 

  • Time to head back the other direction
  • Start with 20 cinderblock curls
  • Run to the other side of the lot (yes over the median) and back
  • Grab your block and run to the second island
  • 20 more cinderblock curls and run to the other side of the lot
  • Grab your block and to the second island for 20 cinderblock curls
  • Rinse and Repeat until all 4 stations have been visited
  • 80 cinderblock curls with some PAX getting in 20-40 extra coming back for the six

 

Short mosey to the small lot behind the high school where 8 kettlebells and 6 weighted plates (4-45lb and 2-35lb) were waiting

  • Break into 4 groups
  • Partner 1 grabs a kettlebell and stays put and starts goblet squats
  • Patner 2 grabs a kettlebell and heads to the other end of the parking lot for goblet squats
  • Partner 3 is the timer with the weight plate and hair burners
  • Partner 3 does a hairburner halfway across the lot to the walkway and then runs the rest of the way to Partner 2 to take over doing goblet squats while Partner 2 runs halfway back to the pate and then does a hairburner back to Partner 1 who’s turn it is to then complete the hairburners
  • Keep flip flopping until everyone has a chance to go down and back three times with the hairburners and sprints

At this point it’s 7:29am so quick mosey back to the start.

Done!

MOLESKIN:

As I was loading 17 cinderblocks from Chiseled in my car last night my 2.0 Speed Bump asks if I really needed all the blocks because every time I fill my car up with blocks we never come close to needing all of them.  I then had to explain it’s better to over prepare then to be unprepared.  Good thing because 15 Pax showed up and after Deadwood couldn’t keep his s*#! together and busted one up we only had one extra.

The hairburner kettlebell exercise got me!  It was my first time trying that and it was a little bit of a mess at first but I have reworked it for another time so it will run smoother.  Either way it’s still a great workout to push a 45lb plate 30 yards uphill and then sprint another 30 yards uphill.  My legs feel dead and next time will be even better!

I thought I heard some grumblings about form during various cinderblock exercises but not sure.

I feel like I haven’t really seen Wolverine at too many workouts over the past month and then he comes out the past week and just starts smoking people.  Were you in Mexico completing a round of HGH or something?  If so, share the weath.

The thought was adding a cinderblock overhead press with a jump over a cinderblock would slow Goodfella down, that’s a fat NOPE.

Note to fellow Pax before any Q.  If Damascus posts please include a calf stretch but make sure to let him know beforehand. If it’s not called after the first warm up exercise he will completely lose his mind.

3.85 miles were logged today which is my lowest mileage hour workout I’ve ever led.  Every workout I’ve led always seems to average at least 1 mile per 15 minutes.  Hopefully that meant we were doing more heavy lifting, heavy squatting, and heavy pushing.

Regarding the backblast title, I heard that song on XM the other day and that line stuck in my head and I agree.  It is a “felony” (or at least a d$#m shame) to give anything less than your best at what we do (faith, family, work) and in this context at any workout.  I personally don’t wake up at 4:30am most mornings to give 50%.  That would be a waste of my time that God is giving me on this Earth, a waste of the sleep I’m sacrificing, and a waste of my time in general.  The same things goes for Qing.  We live in an area with great involvement and great Q’s from dozens of Pax.  I think the Waxhaw standard is the well-planned Q who puts it all out there and that line reminded me of that.  It also reminds me of the dozens of Pax who continually show up and push themselves and others.  Let’s keep deciding to push through those physical and mental barriers in 2020 as we continually work on becoming better versions of ourselves.  It’s a never-ending process.

Hopefully today was a good push and something a little different for everyone.  Stay tuned for next month’s edition about a week out.

Thank you for the opportunity to lead today.

1/9 Clyent Nail Biter!

Day 9 of the New Year and (12) men enjoyed a bountiful meal!

DiCCS were given (Disclaimer, Cell phone, CPR, Safety)

Mosey down sidewalk trail

Warm-up:

  • Side Straddle Hop x 20 IC
  • Imperial Walkers x 20 IC
  • Merkins x 10 IC
  • Calf Stretch to get the caloric burn going

The Thang:

Mosey over to the benches by the Cafeteria

  • Squats x 30
  • Dips x 30
  • Decline Merkins x 10
  • Rinse and repeat one more time

Mosey to the basketball Courts: Split into Teams

  • Partner one sprints full length of court and back while other does Plank Jacks
  • Rinse and repeat x 10 total

Mosey over to path from bus lot to roundabout

  • Same Teams: One person runs to roundabout and back
  • Other team Member is doing part of a shared 100 Big Boy Sit Ups

Mosey to Rudy’s poop palace:

  • Wall squats
  • Donkey Kicks x 20

Mosey in between lights

  • Shuffle to the right
  • Shuffle to the Left

Mosey over to the benches by the Cafeteria for more partner work.

  • Box Jumps x 100
  • Teammate runs halfway down path and back
  • 50 LBCs on your own

Mosey back to lighted path

  • Speed skaters x 10
  • Run to second light for 10 more speed skaters
  • Back to start for 10 more speed skaters
  • Rinse and repeat

Mosey back to start

  • Sprints back and forth in parking lot
  • Circle up for LBC’s, V-Ups, and Heels to Heaven

Done!

 

MOLESKIN:

VQ in the House for a solid Dozen Dudes on a gorgeous January evening.  I want to thank my F3 brothers for the encouragement the past few days, it helped me out a great deal. Special thanks to Banjo for throwing my name out there. Its great to get that monkey off my back!

Since the weight loss challenge started up this week I wanted to start with something that keeps everyone moving.  So, we did a good amount of running. I also wanted to let everyone know it was a Burpee Free zone. (Zinfandel did not get that message!) Lol

I think everyone got in over 2.5 miles today so the running box should be checked, and everyone can move on to a Burpee blast Friday tomorrow with all the trimmings!

Speaking of goals for 2020, what’s yours?  Mine is to not be so tired all the time. Who would think working out More would make me less tired? Well it works and I’m glad to continue the trend!

Thank you coming out and for the opportunity to lead my 1st Q today!

ANNOUNCEMENTS:

  • Damascus on Q tomorrow at Diesel!
  • Wedding Singer has Impromptu!
  • Transporter has Swarm!
  • January 11th, Christ’s Closet folding day at Union United Methodist Church at 8:00am after Commitment and Homecoming.
  • Donations for toothpaste and toothbrushes need to be in by tomorrow
  • Weight Loss Challenge weigh ins have begun. Tomorrow is the last day! Please see Foundation’s scale to get that done asap and SIGN UP

20/20 Vision

Day 2 of the new year and 17 men with 20/20 vision decided to either start off the new year or log day 2/2 and keep their perfect attendance streak alive and well.

DiCCS were given (Disclaimer, Cell phone, CPR, Safety)

Mosey down Keith Jung Hill to the Waxhaw Animal Hospital

Warm-up:

  • Side Straddle Hop x 20 IC
  • Imperial Walkers x 20 IC
  • Merkins x 10 IC
  • Calf Stretch to get the caloric burn going

The Thang:

Mosey across N. Broome St. down Blythe Mill Rd. to the start of N. Providence

  • Start with 5 burpees
  • Run to the second light pole for 10 LBCs
  • Back one light pole for 5 burpees
  • Continue 2 up and 1 back all the way to Dream Chasers
  • Finish early, circle back and finish with the six
  • This section ended up at 1.3 miles with 65 burpees and 130 LBCs with some getting in a few extra rounds

Mosey back across N. Broome St. on N. Main St. to the ledge in front of Tangles Knitting (where you can find Bottlecap many a night.  He highly recommends this kit to get started).

  • Derkins x 10 IC
  • Step Ups x 20 IC
  • Dips X 30 IC
  • Rinse and repeat two more times for a total of 30 Derkins, 60 Step Ups, and 90 Dips

Mosey down Church street past the skatepark to the bottom of Another Bad Idea Hill (can’t Q the Floater without at least some hill work)

  • 5 Mike Tysons at the bottom of the Another Bad Idea
  • Run up the hill to Broad St. for 10 Big Bois
  • Back Down for 5 Mike Tysons
  • Run all the way up the hill to High St. (appropriately named) for 10 more Big Bois
  • Back down for 5 Mike Tysons
  • Back up the hill to Broad St. for 10 Big Bois
  • Back down for 5 Mike Tysons
  • Recover
  • AYG up Church to Main St.

Done!

MOLESKIN:

Perfect weather this morning for my favorite AO in all of Waxhaw.  I don’t know how much longer the lights will be up downtown but you can’t beat the scenery in the morning. If you haven’t made it down with your family in the evening this holiday season I would highly recommend.

Props to Chastain, Dana, and Fuse Box for making it out and keeping their 2020 perfect attendance streak intact.

Since the weight loss challenge started up this week I wanted to start with something that keeps everyone moving.  It wasn’t a true burpee mile because the official burpee mile was born at Ignition and is exactly a mile (who would’ve thought) and is exactly 100 burpees.  This one got in 1.3 miles, 65 burpees, and 130 LBCs so it was something, just not The Burpee Mile®.

I think everyone got in over 3 miles today so the running box should be checked and everyone can move on to Diesel tomorrow to get the weights box checked (remember pool season is only 4 short months away.

What happened to Deadwood and Zinfandel the past few days?  Are they shooting for 0 posts in 2020?  So far, so good on that goal I guess.

Speaking of goals for 2020, what’s yours?  It doesn’t matter where you are on the spectrum of faith, weight, fitness, family, etc.  Something to keep you focused and in the game is always a good idea.  Maybe it’s 5 more minutes of one on one time with each kid before bed?  An extra date night a month with the M?  10 minutes in the Word every evening?  3 posts a week?  4 posts a week?  5 posts a week?  More 2nd and 3rd F posts?  Octuple?  Dryuary?  Veganuary?  200 posts in 2020?  Maybe 250? Reducing yours and your kids screen time?  It’s all possible, you just have to have a 20/20 focus and take it one day at a time.  Tell others your goals to help keep you accountable.

Thank you for the opportunity to lead today.

ANNOUNCEMENTS:

  • Clyent Dinner tonight. Should be record attendance due to the 0/2 numbers many PAX have posted this year
  • Mayhem has his VQ tomorrow at Diesel. Basketball Themed workout.
  • January 11th, Christ’s Closet folding day at Union United Methodist Church at 8:00am after Commitment and Homecoming.
  • Weight Loss Challenge weigh-ins have begun. Please see Foundation’s scale to get that done asap and SIGN UP if you haven’t already.  Please see his multiple preblasts in both the Playhouse and News Channel for info.  Loss weight and get paid, sounds pretty good.

It’s Raining (4) Men

All the weather pundits agreed on one thing for this morning, 42 degrees and 100% chance of rain all morning.

Five things were promised ahead of this morning’s Asylum workout.

  1. Cover would not be used
  2. It would be raining
  3. Heavy things would be lifted
  4. Running would actually happen at a workout
  5. Waffles would not be on the menu

4 men decided that it’s better to act stupid in the rain than sleep in bed and feel guilty about not posting all day.

DiCCS were given (Disclaimer, Cell phone, CPR, Safety)

Mosey to the back lot of Target near the gate to Wesley Oaks.

Warm-up:

  • Side Straddle Hop x 20 IC
  • Imperial Walkers x 15 IC

The Thang:

I pre-parked my vehicle back there and it was loaded with 15 cinder block coupons.  I guess I was optimistic.  Time for some “cindercides”

  • Start with 5 man-maker burpees with broad jumps over the coupon between burpees
  • Run to the end of the parking lot and back.
  • Grab your coupon and run to the next island for 5 more man-maker burpees with broad jumps over the coupon
  • Run to the end of the parking lot and back
  • Grab your coupon and run to the next island
  • Continue until all 6 islands have been visited with exercises also performed at both ends
  • 40 total man-makers with broad jumps over the coupon

More cindercides back the other way

  • 10 cinderswings at the start
  • Run to the end of the parking lot and back.
  • Grab your coupon and run to the next island for 10 more cinderswings
  • Run to the end of the parking lot and back
  • Grab your coupon and run to the next island
  • Continue until all 6 islands have been visited with exercises also performed at both ends
  • 80 total cinderswings

More cindercides back the other way

  • 15 cinder curls at the start
  • Run to the end of the parking lot and back.
  • Grab your coupon and run to the next island for 15 more cinder curls
  • Run to the end of the parking lot and back
  • Grab your coupon and run to the next island
  • Continue until all 6 islands have been visited with exercises also performed at both ends
  • 120 total cinder curls

At this point time was running short and we had to make it back to my vehicle to return the coupons

  • Run to first light pole with coupon, 10 overhead presses w/ coupon
  • Run to second light pole with coupon, 10 overhead presses w/ coupon
  • Run to third light pole with coupon, 10 overhead presses w/ coupon
  • Run to my vehicle with coupon, 10 overhead presses w/ coupon
  • 40 total coupon overhead pressed

Mosey back to COT, 3+ miles of cindercides completed

Done!

MOLESKIN:

Well the experts got it right today.  Not only did it rain this morning, it poured.  The entire time.  It’s still pouring outside.

Props to Dana and Damascus for posting today knowing we would not seek cover.  Shop Dawg would have posted either way but he didn’t even know who was on Q when he got there so props to him for not caring one way or the other.  On a site note has anyone else noticed there are six (6), yes six different variations of Shop Dawg on WordPress.  Hopefully I picked the correct one.

After about 5 minutes it doesn’t matter that you’re cold and soaking wet anymore, it’s just the first 5 minutes that sucks.  Can you make it past the 5 minute mark?  This also applies for when it’s 22 degrees outside.

The third bullet point of F3 from the main F3 page is “Our workouts …Are held outdoors, rain or shine, heat or cold” and I think that’s why is even more important on days like this to have the workout outside, in the elements because that’s how life works.  Sometimes life is 55 degrees with clear skies and seems too easy.  Sometimes life is 42 degrees with driving rain in your face and the last thing you want to do is get out of bed and face it.  Maybe if you can sling around a soaking wet cinderblock in driving rain for an hour while freezing then just maybe you can face that next challenge in your marriage, with your family, or in the workplace just a little easier.  Maybe?  – “How you do anything is how you do everything”.

Hopefully today was a good mix of strength, speed, and endurance.  It can happen, rain or shine, hot or cold.

Everyone did a great job of staying on task today, putting their head down (somewhat due to the driving rain), and getting in the work.  Well done!

Thank you for the opportunity to lead today.

ANNOUNCEMENTS:

  • Christmas Eve. Bushwood is converging tomorrow at Watchtower at 6:30am.  BE THERE.  Holiday apparel is encouraged.
  • F3 is closed on Christmas Day, enjoy the time with family and friends. Maybe reach out to a PAX we haven’t seen in a while and invite him back this week.
  • Christ Closet even on January 11th at 8:00pm to “fold everything”! Location TBD but probably at Five Stones or Union Methodist.

This is Ignition / Take your odds and shove em Deflated

4:1 odds that Ignition doesn’t post a backblast?  Hopefully you didn’t put any real money on that OR the Chiefs game yesterday.

A while back a few of us completed a very similar workout for Ignition.  When YHC was explaining the 13’s from the intersection of Great Rd. and Trading Path Ln. to the bottom of the cul-de-sac at the end of Great Rd Rubbermaid exclaimed  “You know that’s a pretty good ways to the end” (or something like that) to which YHC replied “This is Ignition”.  And for the record, it’s only about .2 miles to the end.  Either way, it ended up being a real burner and one that according to Strava (who knows all my secrets) was one of the toughest relative efforts of the past few months.  Not to say you can’t get your heartrate up without a lot of cardio that is “not running” but, well, yea.

9 men made the decision to start their day at Ignition this morning.

DiCCS were given (Disclaimer, Cell phone, CPR, Safety)

Mosey down the entrance road of Cuthbertson Middle to the traffic island on Cuthbertson Rd.

Warm-up:

  • Side Straddle Hop x 15 IC
  • Merkins x 10 IC
  • Imperial Walkers x 20 IC
  • Calf Stretch x 15 seconds, flapjack

The Thang:

Mosey to the Lawson entrance at Five Forks Rd. past Easy Button’s house

  • Run to Great Rd.
  • Alternate 10 squats and 10 Monkey Humpers at every light pole

Mosey to the intersection of Trading Path Ln. and Great Rd. for some 13s

  • 1 Burpee with a broad jump
  • Run to down the hill .2 miles to the cul-de-sac at the end of Great Rd.
  • 12 Big Boi situps
  • Back up to the intersection for 2 Burpees with broad jumps
  • And so on until pax complete 12 Burpees with broad jumps at the intersection and are down to 1 Big Boi situp at the bottom of the cul-de-sac. 

Mosey back down Five Forks Rd. with 10 Merkins at every other light pole to Cuthbertson Rd.

Fast mosey back to COT

Done!

MOLESKIN:

I hate this workout but I also think it’s a great one.  Workouts where you basically never stop moving are always the one’s that stick with me. 

Coming back up from the cul-de-sac starts as a slight incline and then finishes with a sharp incline.  The hill really adds up after 11+ trips to the top, especially with the decreasing amount of time spent on the Big Boi situps. 

Props to Deadwood for trying to make it out there today.  Sorry this injury is keeping you down and I hope it can get better sooner than later.

Everyone had a strong showing today.  Everyone finished all the rounds with some PAX doing 1 or two extra. 

I’m not sure if by posting this backblast the Ignition PAX will get counted twice in whatever secret analytic program is running.  That being said, they usually run twice as much anyways so I don’t see the issue in them being counted twice.

Thank you for the opportunity to lead today. 

ANNOUNCEMENTS:

  • Gladiator this Saturday at Rea Farms on the green space from 6:30am to 7:30am.  This is a black diamond high intensity iron pax challenge type workout.  Meet and park in front of the Improper Pig restaurant. 
  • 12/14/19 – THIS Saturday is F3 Waxhaw’s Adopt-a-Downtown Waxhaw Clean Up.  8-10am and park at the church where we meet for Floater (Waxhaw United Methodist Church).  Bring rakes, dustpans, backpack blowers, and people like your 2.0s, neighbors, etc.

Coupon Clipping

I’m a one trick pony.  Run to somewhere, do an exercise, run, etc. etc. etc.  I get it.  I’m trying to change but change is hard.  So, I tried to do something a little different today.  I DMed Foundation who was on Q this morning at Diesel and asked him if he was using all the cinderblock coupons.  He said he only needed 4 so I decided to “coupon clip” the remaining 12 and made a quick trip to Lowes for 6 more just in case and brought my own two.  So, now Five Stones has an extra 6 coupons in their stack.  I think it was worth lowriding around this morning with an extra 800lbs in the truck to mix up the workout.

The weather was a bit chilly today but after about 10 minutes felt great. 

15 men made it out this morning. 

There was talk on GroupMe last night about completing the workout today in a weighted vest for the worlds finest two topping pizza form Pizza Hut if the vest was worn from DiCCS to Pix. 

DiCCS were given (Disclaimer, Cell phone, CPR, Safety) about 3 minutes before 5:30.  It was at this point Tupperware realized he could get a free medium pizza if he completed today’s workout in a weighted vest and took off through the dark woods at a full sprint to run the .51 miles to his house and back.

Mosey to the front of the middle school.

Warm-up:

  • Side Straddle Hop x 20 IC
  • Merkins x 10 IC
  • Imperial Walkers x 15 IC
  • Calf Stretch x 15 seconds, flapjack

The Thang:

Middle School Hot Lap w/ Tupperware showing up at some point.

  • Find a bench in front of the school
  • Derkins x 20
  • Dips x 20
  • Step ups x 20
  • Hot lap around the loop in front of the middle school
  • Rinse and repeat x 3 total

Pickup the six when you’re finished, some completed 4 laps

Mosey through the bus lot to the back high school parking lot near the stadium. 

Four Corners:

Surprise!  20 cinder blocks were lined up in perfect parallel order.  Each corner of the lot had a sign with a coupon exercise and non coupon exercise.  Start in the first corner with the coupon exercise and then run with your coupon to the second corner for another coupon exercise.  After that leave the coupon and continue until the next lap and do coupon exercises at corners 2 and 3.  Next, coupon exercises at corners 3 and 4.  Finish with coupon exercise at corner 4 and back to the start at corner 1 with 10 man makers to finish.  The idea was the coupon moved one segment of the square every lap and allowed 2 of the 4 corners to always be coupon exercises.

  • 1st corner:  10 Man Makers w/ coupon or 10 Burpees
  • 2nd corner:  25 Curls w/ coupon or 25 Squats
  • 3rd corner:  25 Merkins on coupon or 25 Merkins
  • 4th corner:  25 Coupon Swings or 25 LBCs

Only had time for one complete round (4 laps)

Mosey back to COT, 6: 16 – sorry about running late

Done!

MOLESKIN:

I was trying to mix things up a little bit today.  Although I hated IPC I enjoyed how it pushed me outside of my comfort zone and introduced me to exercises I had never done before (pretty much anything with a weight).  My hope is that with so many coupons floating around they can now be introduced more regularly at workouts.  I should have probably skipped the opening middle school hot lap sets and we might have been able to get 2 rounds or 8 laps in with the coupons.

Kudos to Zinfandel, Dana, and Tupperware for wearing a weighted vest today.  I didn’t think you’d be able to keep it on with the man makers and running with the 40 pound coupon plus 20 pound vest – great job.  Let me know when y’all want to cash in on your two topping medium Pizza Hut pizza.

Everyone really pushed it out there today.  Great job coming back out consistently Segue.  So many men would rather sleep in and do sleep in rather than get up and get uncomfortable to get better.  We all suffer together and we all improve together.  Great job.  Excellent job taking turns picking up the six today everyone. 


Thank you for the opportunity to lead today. 

ANNOUNCEMENTS:

  • Christ’s Closet “fluff and fold” Monday evening 6:00 pm – come when you can at the white house on the Corner of New Town Rd. and Byrum Rd.  Park on Byrum Rd.
  •  Please let Zinfandel know if you are coming to the Holiday Party and if you are coming with your M
  • Fuse on Commitment tomorrow w/ coffeeteria to follow

A “Briarcrest” Workout?

I may be a site Q of Ignition but The Floater is my favorite Waxhaw site. Why?  It has everything.  It’s a sleepy southern town with a Main St., a burpee train, “city blocks”, residential areas, long flat straightaways, random parking lots, a pedestrian bridge, multiple big hills, a school (or two) and a cemetery.  The options are endless.  Plus, I’ve always thought there was something cool about running/working out in a town when it’s dark and shut down.  Downtown Waxhaw is also home of one of my favorite local burgers at Broome Street Burgers (the guacamole burger last week was on point) and my favorite ice cream at Brain Freeze Nitro Cream (formerly in the South Main St. BBQ location but now they have their “own” space next door).

The weather was perfect today.  59 degrees, clear skies, really no reason to not be here, none.

11 men made it out this morning. (same as in the Pursuit photo although they are claiming 12)

DiCCS were given (Disclaimer, Cell phone, CPR, Safety)

Mosey the .3 mile “church lap” which is the block that encompasses the Waxhaw United Methodist Church property.  This was also a preview lap for some of the upcoming workout.

Warm-up:

  • Side Straddle Hop x 20 IC
  • Merkins x 10 IC
  • Imperial Walkers x 20 IC
  • Calf Stretch x 15 seconds, flapjack

The Thang:

Church Lap 4 Corners

  • Starting corner 15 Donkey Kicks on the wall along Church St. (this is when Recalculating exclaimed, “this must be a Briarcrest workout”)
  • 15 Merkins at the McDonald and Broad St. intersection
  • 15 Big Boi sit-ups at the Broad and Price St. intersection
  • 15 Squats at the top of the hill at the Price and Church St. intersection
  • Rinse and repeat x 4 total

Pickup the six when you’re finished

Mosey down Church St. across the tracks, past the skate park to the “Deer Crssing” sign at the bottom of Another Bad Idea (hereinafter, “ABI”)

  • 5 Mike Tysons, hard run up ABI to stop sign (this is when Recalculating asked for “air donkey kicks”)
  • 5 LBCs, hard run the rest of the way up ABI to the High St. (appropriate name) intersection
  • 10 Plank Jacks
  • Back down ABI stopping for 5 more LBCs at the stop sign on the way down
  • Rinse and repeat x 5 total

Mosey back to COT, 6:15 and some seconds am.

Done!

MOLESKIN:

Today was more running that anticipated.  My goal is usually to stay around 2.5 miles to 3 miles for the PAX to have some running and just as much time for bootcamp exercises.  However, ABI can kind of be considered an exercise in itself I guess.

Why is performing donkey kicks a “Briarcrest” exercise as Recalculating exclaimed?  Is it because donkey kicks are great for both stability and toning?  Is it because they target your gluteus maximus which everyone knows is the largest of our three glutes muscles and comprises the bulk of our booty?  Are we bootylicous in Briaracrest? Are we known for our stable and toned butts?  I don’t know the answers to any of the rumors that are apparently swirling around Lawson but would defer to Recalculating for more info.

Everyone really pushed it out there today.  It’s great to see the PAX as a whole continue to improve.  The six get faster, the gap gets smaller, and the pax in general did a good job of staying together.  I was trying to explain to a new neighbor the other day why he needs to come out and not just hit the gym and it’s exactly the point above.  Everyone pushes everyone, regardless of level.  You’re not alone.  We endure and improve together.  The man you help and push today will be the man that pushes and helps you tomorrow. 


Thank you for the opportunity to lead today. 

ANNOUNCEMENTS:

  • Clyent Dinner is converging with Christ’s Closet this afternoon at 5:30pm at the white house on the Corner of New Town Rd. and Byrum Rd.  Great opportunity for some 1st, 2nd, and 3rd F
  • Glidah mentioned him coming out last fall but then falling off the wagon until Catfish EHed him back out.  It’s important to hold each other accountable and to reach out to guys who haven’t posted in while or should be out posting with us.  With the next few months of great weather there should be less excuses.
  • Carb Load and Deadwood are working on a workout/breakfast on Thanksgiving morning at The Floater if you are in town.  More details to come.
  • Turkey Bowl flag football also happening on Thanksgiving morning at Elon Park on Ardrey Kell Rd. in Ballantyne.  This should start after The Floater event so no conflicts.