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:
The Thang:
Mosey across N. Broome St. down Blythe Mill Rd. to the start of N. Providence
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).
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)
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:
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.
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:
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”
More cindercides back the other way
More cindercides back the other way
At this point time was running short and we had to make it back to my vehicle to return the coupons
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:
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:
The Thang:
Mosey to the Lawson entrance at Five Forks Rd. past Easy Button’s house
Mosey to the intersection of Trading Path Ln. and Great Rd. for some 13s
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:
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:
The Thang:
Church Lap 4 Corners
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”)
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:
10 years ago this week I was minding my own business on a final training ride the week before a half ironman. As I was making my way down Joe Kerr Rd. a mini van crossed from one side of the Marvin Creek neighborhood to the other on Wheat Field Dr. without stopping at the stop sign and didn’t see me cruising along at 23mph on my race bike. I ended up t-boning the minivan and blowing out their back rear window with my face. My bike snapped in half and I ended up fracturing my face in three places, multiple ribs, my neck, snapped my collarbone, and ended up with shoulder surgery to repair a torn labrum. A bystander pulled me to the sidewalk on the corner of Wheat Field and Joe Kerr while we waited for the ambulance. Today was a return to the scene of it all….
12 men or 3 foursomes made it out for a crisp 5:30am tee time this morning.
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Mosey two laps around the parking lot to get the blood moving.
Warm-up:
The Thang:
Mosey down the path from Marvin Elementary to Groves Edge lane
Mosey down Running Horse to Wheat Field Dr.
Mosey up Wheat Field to intersection with Joe Kerr
On your six on the sidewalk at the Marvin Creek entrance where I sat 10 years ago.
Mosey to intersections with White Tail Terrace
Mosey back down Wheat Field to Running Horse
Mosey back down Running Horse to four way intersection
Mosey back down Groves Edge to path back to the school
Mosey back to COT, 6: 15am on the dot.
Done!
MOLESKIN:
Today felt like it took a while to get to Joe Kerr Rd. A lot of Par 5’s out there today on the long course. Great course and very quiet out there in the morning.
Everyone really pushed it out there today. Great to see The Knish back out after some Achilles issues. I know a lot of us have dealt with that and I’m sure running 2.5 – 3 miles with jumping burpees was just what the doctor ordered.
Welcome Spaulding! He “just moved here” from Manhattan 3 years ago. Thanks for bringing him out One Star. Look forward to seeing you post again.
Everyone did a really great job of staying together, circling back for the six, and I hope the IPC exercises will only make you faster later this week.
Hope challenge is the month of September. PAX share something they have struggled with and how they overcame that struggle. Today I shared about my past struggle with drinking. The early 2000’s were a rough time and the culmination of my life spiraling out of control. Three DUIs, three treatment facilities. Massive legal issues. I was the poster child for what it looked like to be morally, spiritually, emotionally, and financially bankrupt. Thanks to a divine interaction that I was completely unworthy of and one that still gives me chills to this day and the fellowship of AA I will be celebrating 12 years of sobriety next month on October 30. If you are struggling with drinking or addiction please reach out to me in person or through a private message. I’m happy to talk and listen. I’ve been down the road and kicked to the curb more times than I can count. I know what it’s like to be caught in the darkness and insanity and there is a lot of light, and a lot of life, and a lot of Hope, and perspective on the other side.
Thank you for the opportunity to lead today.
ANNOUNCEMENTS:
F3 Waxhaw is no stranger to stories of injury-related workout tragedies. Whether it’s the infamous “calf heart attack”, pulled back muscle, hurt shoulder, can’t get through a workout without visiting a porta-john, or a six-foot-high all black hidden speed hump we’ve all seen them. Yet there are times when redemption comes along to make us all feel just a little bit better about the workout we now call F3 Waxhaw.
Redemption can take place. Take for instance the 2016 UNC Tar Heels Basketball team. They suffer a crushing loss in the national championship game from a last second three pointer. Fast forward to April 2017 and their redemption story is complete in Glendale, Arizona as they cut down the nets as National Champions. Nothing could be sweeter.
Take the 2007 New England Patriots. Perfect season, team of destiny? All of America is rooting for them. Nothing can stop them, right? Total gut blow loss to the Giants in the Super Bowl XLII. One they probably still cry themselves to sleep about. Don’t even think about mentioning the name David Tyree in New England. Fast Forward to the 2011 season and redemption can be theirs with another Giants matchup in the Super Bowl XLVI. Perfect redemption story as they stop Ahmad Bradshaw from making a 6-yard game-winning touchdown with 57 seconds left in the game, Patriots WIN and Tom Brady, NOT Eli Manning is named Super Bowl MVP. Redemption is theirs!
May 17th, 2019 I was pre-running at 5:00am before my Floater Q when I took a turn down Arbor Dr. It was dark, I was running on the left side of the road and I totally bit it on a nasty beast of a road hump. Took two huge chunks out of my knee that are still scarred up and 3 months later I still can’t kneel on my right knee without pain. Could today, August 22, 2019 be my redemption story? Could I, with the PAX’s help, come face to face with the Arbor Dr. beast?
18 men and 1 half man made it out to downtown Waxhaw this morning.
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Mosey across Main St. to the Cupcake Queen parking lot to circle up
Warm-up:
The Thang:
Mosey to the side of South Main Street BBQ
Mosey to Wall on the side of South Providence School
Mosey to cemetery for quick speech on not taking life for granted and living each day to the fullest. PAX seemed motivated and fired up after hearing these words.
Mosey to top of Bad Idea hill
Mosey to start of S. Providence St.
Mosey back across Main St. to the AO, few minutes left.
Done!
MOLESKIN:
Redemption was in the air today, how sweet it is! Everybody, myself including conquered the Arbor Dr. speed hump beast. Not only did we tame the dragon but we totally mocked it with our Monkey Humpers butt shaking in its face. Now I know how Tom Brady felt after finally defeating Eli Manning in Super Bowl XLVI.
In all seriousness most of us have had our struggles with injuries over the years and it’s tough to not be out there in the gloom with everyone else. If you are healthy take time to enjoy the suck of being out there and if someone has been out for a while reach out and encourage them to come back out because it’s not always easy to come back after taking time off.
Bad Idea hill really sucks and felt worse than normal today, maybe it was the humidity. Everyone did a great job pushing though the workout and staying together. There was a nice breeze when we made it to the cemetery and I hope everyone enjoyed the temporary break from the soul crushing dead air. I have to give credit to Bread Bowl for coming out to what he had to know (unless his dad didn’t tell him) would probably be a run heavy workout. Keep pushing and coming out little man.
Thank you for the opportunity to lead at what is actually my favorite sight location.
ANNOUNCEMENTS:
DiCCS (Disclaimer, Cell phone, CPR, Safety)
15 men made it out this morning
Mosey to towards Middle School and stop near bus area to circle up
Warm-up:
The Thang:
Mosey to the front of the Middle School
Mosey a few feet to the benches in entrance way of school
Mosey towards Globe, stop halfway to regroup and circle up
Mosey to Globe and stop.
Mosey to bottom of High School Parking Lot Hill
Done!
MOLESKIN
Dana asked me last Friday if I would Q the great Camel Dromedary today. I’ve learned by now when asked you should say yes. Also, I really like the Marvin Ridge campus and it has a lot to offer.
I’ve been dealing with a calf issue like 50% of the PAX seem to be dealing with
right now so I wasn’t planning on doing a lot of running. Deadwood seemed disappointed before we
started on that plan – sorry. My watch
said 2.55 miles so hopefully everyone got in at least 2 miles.
Is anyone in WUC good with physics? I wonder if there is any correlation between height and the speed of a burpee because I have never seen someone complete 60+ burpees as fast at Goodfella this morning. Way to kill it, encourage others, and circle back for the six.
I did something similar with Burpees and Mike Tysons at Clyent Dinner a few weeks ago. I thought it was horrible because of the heat and humidity but today seemed to suck just as much. Maybe having the Burpees and Mike Tysons and the end of the workout makes it worse than if they had been at the beginning. Or not, who knows
Pretty quiet for the most part today but everyone really pushed it, worked hard, and we stayed together for the most part. Great job everyone
Thank you for the opportunity to lead.
Also, I saw this in another backblast recently and thought it worth repeating:
“If you know someone going through a tough time, don’t ask them if there is anything you can do. That’s a thoughtless gift card that never gets cashed in. You need to show up and serve them somehow, even if it means getting treated like a servant.”
ANNOUNCEMENTS:
DiCCS (Disclaimer, Cell phone, CPR, Safety)
14 men and one Jingles imposter walking the roads made it out this morning
Mosey to Dreamchasers to circle up
Choo Choo, Burpee Train! …. Audible
Not sure how long the train was but pretty short this morning. I was on 32 Burpees when it passed
Now mosey to Dreamchasers to circle up
Abbreviated Warm-up:
The Thang:
Mosey across bridge and head to the Cookie Dough Bliss parking lot (in my opinion too just too much cookie dough and I’ll stick to ice cream but hey, you do you)
Start with 10 5 burpees and run down King St. and take a right on McCain and head towards South Providence School. 10 5 burpees at every intersection for a total of 40 20 burpees (thanks to the Burpee train I felt the need to reduce these)
Start at South Providence Elementary
Mosey to other side of South Providence to College St.
Mosey back to front of South Providence Elementary
Mosey back to Cookie Dough Bliss Building
Mosey back to start
DONE!
MOLESKIN:
I’ve been out the past two weeks since pulling my calf during my prerun at Watchtower. Thankfully the calf held up today and my goal was to keep it under 3 miles (2.98 is what I clocked). Everybody was really pushing it today and it felt great to be back out.
Hollywood was as usual so far ahead of everyone it. How is is possible the gap keeps getting bigger?
Great to see Easy Button back out along with Shake and Bake. I know first hand how these calf/Achilles injuries suck so glad to see those seem to be getting better
The dynamic duo of Deflated and Foundation seemed to be really pushing it out there today.
Great to see the Briarcresters out with Zinfandel, Fuse Box, Dancing Bear, and Eli. Way to clown car and push each other.
Deadwood and Zinfandel continue to push the boundaries with their weighted vest. Just remember, if the workout sucks, you could always have a 20lb vest on as well, right?
Dana and Carb Load were rocking it out there as well. Great job.
On my 39th birthday last year I had not run in three months and was getting ready to undergo my first of two hip surgeries. I’ll take 40 any day if it means I can wake up and push myself mentally and physically with my F3 brothers. Thank you for pushing me and holding me accountable the past five months as I’ve come back into F3 post injuries and surgeries.
Now off to the pool, or cake, or something….
Thank you for the opportunity to lead.
ANNOUNCEMENTS:
DiCCS (Disclaimer, Cell phone, CPR, Safety)
Decent size group this morning, lucky number 13 strong.
Mosey to Dreamchasers to circle up.
Warm-up:
The Thang:
Mosey across bridge to South Main St. BBQ (in my opinion best ice cream in Waxhaw, sorry Creamery, and second in Charlotte only to Two Scoops). Edit: Honorable mention also includes: Dollar Cone (although it’s like $1.50 now but the value w/ two toppings can’t be beat).
Run down S. Providence to South Providence School.
Cemetery Hill Run x 3
Mosey to start of Southside Cemetery (“big dipper loop”).
Mosey to Southside Cemetery “horseshoe loop”.
Mosey back to start of Bad Idea hill, 10 squats, run to school, 10 Mike Tysons at top on the school wall
Run back to the best ice cream in Waxhaw.
Cross the bridge as group, mosey back to AO.
30 seconds left, 5 more burpees
DONE!
MOLESKIN:
I wanted to check out the Southside Cemetery this morning on my prerun to make sure the paths were in good condition. I forgot about the speed bump on Arbor Dr. and had the pleasure of taking out both kneecaps before the workout even started. Everyone worked hard this morning. Bottlecap was looking strong and then started to show his age when he pulled his back while only running downhill. Hopefully it’s just a pulled muscle and you will be back out soon. Thanks Posse for escorting him back to the AO. Everyone else pushed hard this morning, good to see Kid Rock out at more WUC posts. I think the Southside Cemetery offers some good opportunities for future workouts that are car free. Welcome FNG Hummingbird! Thank you for the opportunity to lead on cool morning.
ANNOUNCEMENTS:
Bottlecap is OUT for Clinet Dinner tonight and needs a substi-Q.
I’m sure Dancing Bear and his daughter are still collecting travel size shampoo and soap for shelters, keep em coming.