DISCS
WARMUP
3 miles loop starting at Millbridge Community House up MillBridge Pkwy to second roundabout left down Hudson Mill right down Oakmere Left down Fallondale Left on Creek view back to Millbridge Pkwy 1st roundabout.
THE THANG
Repeat 3 miles loop starting at Millbridge Community House up MillBridge Pkwy to second roundabout left down Hudson Mill right down Oakmere Left down Fallondale Left on Creek view back to Millbridge Pkwy 1st roundabout and then back to COT.
MOLESKIN
Prayers for scheduled Q Glidah and his 7 yr old son battling sicknessđ, so last minute Q substitution to Ghosted who lead 8 Pax (2 Pax – Dasher & Hollywood went trail running) through a 6+ mile (10K) loop run of the MillBridge Community. Appreciate you brothers for letting me lead.
ANNOUNCEMENTS – Diesel tomorrow will be having a special Q learning how to learn to use new piece of equipment.
DISCS
WARM-UP * Mosey lap around CMS Front Parking Circle
* 20 Rocking night clubs (Fuze Box:-))
* 20 Side Straddle Hops
*20 Imperial Walkers
*Plank Position â Calf Stretches, Jack Knifes, Downward dog, Upward Dog.
THE THANG
* Mosey to doing 5 Merkins at each light pole to front of high school hill for sevens: Top Hill – 1 Mike Tysons / Bottom Hill – 6 (2 is 1) American Hammers, 2/5, 3/4, 4/3, 5/2, 6/1.
* Mosey to back of the High School parking lot in back for 4 Corners – Burpees in the center, exercises in each corner:
Round 1: Start with 3 Burpees in the center
(25) Jump Squats / 3 Burpees center
(25) Plank Jacks / 3 Burpees center
(25) Freddie Mercuries / 3 Burpees center
(25) Big Boys / 3 Burpees center
Round 2: Start with 5 Squats in the center
(25) Mountain Climbers / 5 Squats center
(25) Heels to Heaven / 5 Squats center
(25) Backward Lunges (1 is 1) / 5 Squats center
(25) LBCs / 5 Squats center
Round 3: Jack Webbâs. 1 Merkin/4 Air Press..2/8, 3/12..up to 10/40.
*Mosey back toward COT.
ANNOUNCEMENTS
This Saturday August 14th:
– Cuthbertson High School Cross Country Trail Service Project in morning after workouts.
– Christ Closet Estate Sale Pickups in Pineville – need as many trucks and trailers as possible right after workouts.
MOLESKIN
15 Pax showed up and put in the work on this warm Monday morning. Appreciate the opportunity to lead such a great group of gents. Heart felt testimony during COT from Penalty Box sharing his one year anniversary and his gratitude for the solid sponsorship of Ricky Bobby and the brotherhood of F3.
Warmup
* 20 Rocking night clubs (Fuse Boxđ)
* 20 Side Straddle Hops
*20 Imperial Walkers
*Plank Position â Calf Stretches, Jack Knifes, Downward dog, Upward Dog.
The Thang
NO ANNOUNCEMNTS except continues prayer for Rubbermaid & his family
Moleskin
10 Pax showed up for a Jack Webb Sandwich of Fitness & Fun using no gear, but rather sets of successive exercises which made the workout fly by! Great work gentlemen and appreciate all the participation with leading the counting & cadence in the exercises.
A special thank you Chastain (although you slept through the workout) for coaching me last night and allowing me to borrow one of your earlier Diesel workouts from this year and adding my favorite Jack Webbs to it, as one of my mentors says, “It’s OK to be a copy cat, as long as you copy the right cat, and give triubute.”
DISCSÂ
WARM-UP * Mosey lap around CMS Front Parking Circle
* 20 Rocking night clubs * 20 Side Straddle Hops *20 Imperial Walkers
*Plank Position â Calf Stretches, Jack Knifes, Downward dog, Upward Dog.
THE THANG
* Mosey to doing 3 Merkins at each light pole to front of high school hill for sevens: Top Hill – 1 Mike Tysons / Bottom Hill – 6 (2 is 1) Speed Skaters, 2/5, 3/4, 4/3, 5/2, 6/1.
* Mosey to back of the High School parking lot in back for 4 Corners – Burpees in the center, exercises in each corner:
Round 1: Start with 3 Burpees in the center
(25) Bobby Hurleys / 3 Burpees center
(25) Jump Squats / 3 Burpees center
(25) Freddie Mercuries / 3 Burpees center
(25) Big Boys / 3 Burpees center
Round 2: Start with 5 Squats in the center
(25) Mountain Climbers / 5 Squats center
(25) Heels to Heaven / 5 Squats center
(25) Backward Lunges (1 is 1) / 5 Squats center
(25) LBCs / 5 Squats center
Round 3: Jack Webbâs. 1 Merkin/4 Air Press..2/8, 3/12..up to 10/40.
*Mosey back toward COT doing 5 merkins at each light pole until Stop Sign by Middle School Sign.
*Jail Break back for COT
ANNOUNCEMENTS
* F3 DAD’s Camp Sign Up (ages 4 and up) – need 40 more registrations to break even, so if you considering it, please apply now.
MOLESKIN
13 Pax enjoyed Impromptu “Merkin” Day. Great work gentlemen! Thanks for the opportunity to serve and lead this morning.
WARM-UP * Mosey up Southmoor Lane and back to Bridgehampton Clubhouse.
* 20 Rocking night clubs * 20 Side Straddle Hops *20 Imperial Walkers
*Plank Position â Calf Stretches, Jack Knifes, Downward dog, Upward Dog.
THE THANG
* In Bridgehampton parking lot sevens: 1 LBC / 6 Mike Tysons, 2/5, 3/4, 4/3, 5/2, 6/1.
* Staying in the parking lot Round 1: 4 corners: Start with 3 Burpees in the center
(25) Bobby Hurleys / 3 Burpees center
(25) Jump Squats / 3 Burpees center
(25) Freddie Mercuries / 3 Burpees center
(25) Big Boys / 3 Burpees center
* Then, continuing in parking lot for Jack Webbâs. 1 Merkin/4 Air Press..2/8, 3/12..up to 10/40.
* Round 2 – 4 Corners: Start with 5 Squats in the center
(20) Mountain Climbers / 5 Squats center
(20) Heels to Heaven / 5 Squats center
(20) Speed Skaters (2 is 1) / 5 Squats center
(20) LBCs / 5 Squats center
* Remaining few minutes 10 American Hammers & 10 V-Ups
* COT
Announcements:
Q-School: Sat. July 17 @ Rea Rd 6:30am workout combined training
August 13 – Crane Relay
Sometime in August in Charlotte – Grow Ruck event.
MOLESKIN
7 Pax strong for a parking lot tour of Bridgehampton Clubhouse. Thank you S.O.B. F3 Brothers for welcoming a Waxhaw Pax to lead your workout being my first Q outside of Waxhaw region. Great work gentleman, as awesome meeting you and look forward to working out again together soon.
DISCS
WARM-UP
* Mosey lap around Waxhaw United Methodist Church Block.
* 20 Rocking night clubs * 20 Side Straddle Hops *20 Imperial Walkers
*Plank Position â Calf Stretches, Jack Knifes, Downward dog, Upward Dog.
THE THANGÂ
* Mosey to Central Grove Freewill Baptist Church for sevens between Amazing Grace Lutheran Church: 1 LBC / 6 Mike Tysons, 2/5, 3/4, 4/3, 5/2, 6/1.
* In Amazing Grace Lutheran back parking lot: Start with 3 Burpees in the center
(25) Bobby Hurleys / 3 Burpees center
(25) Jump Squats / 3 Burpees center
(25) Freddie Mercuries / 3 Burpees center
(25) Big Boys / 3 Burpees center
* Then, continuing in Amazing Grace Lutheran back parking lot for Jack Webbâs. 1 Merkin/4 Air Press..2/8, 3/12..up to 10/40.
*Jail Break back for COT
MOLESKIN
20 Pax showed up for 5 for mash & 15 for boot camp. Great job fellas, and special shout out to Turn Buckle for showing up to Floater for the first time and continuing to stretch out of your comfort zone toward your goal of attending every Waxhaw & surrounding AO this summer!!
ANNOUNCEMENTS
*Blood Drive – June 19th 9am – 1:30pm @ Five Stones Church – 13 slots left – lets fill by end of this week!
DISCS
WARM-UP * Mosey lap around CMS Front Parking Circle
* 20 Rocking night clubs * 20 Side Straddle Hops *20 Imperial Walkers
*Plank Position â Calf Stretches, Jack Knifes, Downward dog, Upward Dog.
THE THANG
* Mosey to doing 3 Merkins at each light pole to front of high school hill for sevens:
Top Hill – 1 Mike Tysons / Bottom Hill – 6 (2 is 1) Speed Skaters, 2/5, 3/4, 4/3, 5/2, 6/1.
* Mosey to back of the High School parking lot in back for 4 Corners – Burpees in the center, exercises in each corner:
Round 1: Start with 3 Burpees in the center
(25) Bobby Hurleys / 3 Burpees center
(25) Jump Squats / 3 Burpees center
(25) Freddie Mercuries / 3 Burpees center
(25) Big Boys / 3 Burpees center
Round 2: Start with 5 Squats in the center
(25) Mountain Climbers / 5 Squats center
(25) Heels to Heaven / 5 Squats center
(25) Backward Lunges (1 is 1) / 5 Squats center
(25) LBCs / 5 Squats center
* Mosey back to front circle of CMS for Jack Webbâs. 1 Merkin/4 Air Press..2/8, 3/12..up to 10/40.
*Mosey back for COT
MOLESKIN
16 Pax endured a MOIST Monday morning workout. Nice work fellas…appreciate the honor to lead and serve my brothers!
ANNOUNCEMENTS
DISCS
WARM-UP
* Mosey to Nesbitt Park Circle
* Rocking night clubs * 20 Side Straddle Hops * 20 Imperial Walkers *Plank Position â Calf Stretches
THE THANG
* Mosey and do 5 squats at every tree on way up Nesbitt Park to rock pile
* Everyone grabs a lifting rock followed by partner exercise: P1 exercising / P2 running:
400 cumulative reps 4 exercises:
* 100 curls
* 100 overhead triceps
* 100 overhead press
* 100 chest press
* Put rocks back & mosey to Front of Kensington School â Partner exercise: P1 exercising / P2 running.
400 cumulative reps 4 exercises:
* 100 LBC,
* 100 Heels to Heaven,
* 100 Forward Lunges (2 is 1),
* 100 Squats.
* Mosey to Back of Kensington School 4 Corners – Burpees in the center, exercises in each corner:
(25) Bobby Hurleys / 3 Burpees
(25) Jump Squats / 3 Burpees
(25) Freddie Mercuries / 3 Burpees
(25) Speed Skaters (2 is 1) / 3 Burpees
Then Finished with 3 Burpees
* Mosey back to COT for Jack Webbâs. 1 Merkin/4 Air Press..2/8, 3/12..up to 10/40.
MOLESKIN
10 Pax at COT (2 Runners – Hollywood & Kid Rock, 2 Mashers – Popeye & Riddler, & 6 Boot Camp – Chainsaw, Demascus, Turnbuckle, Dead Head, Fuse Box & Ghosted)
Chainsaw – as always a beast during the partner exercises.
Turnbuckle – is getting faster, stronger, and refuses to take any shortcuts – your determination and grit are to be admired.
Demascus – minus the banter about his Patriots, pushed himself and is focused on getting back to the head of the pack and well on his was despite his injured feet.
Dead Head – great workout and congratulations on accepting your first VQ next week at Commitment, having only been with F3 a few weeks!
Fuse Box (a.k.a. Steve;-) – a gazelle in training…getting faster, stronger and funnier each workout I get to know you. Thank you for your tireless servant leadership by example, support, and dedication to your F3 brothers.
ANNOUNCEMENTS
Ignition Back Blast 5-24-2021
DISCS
WarmupÂ
Mosey 0.25 miles to circle behind CHS
15 side strattle hops,
15 Moroccan night clubs,
leg stretches.
The Thang
Mosey 0.25 miles to Champion Forest entrance.
Round 1 â 1 mile run down road, alternating 30 mailboxes on right hand side 3 merkins & 5 squats. Then, 1 mile run return to entrance – single file Indian Runs.
Round 2 â 1 mile run down road, alternating 36 mailboxes on left hand side 2 burpees & 5 (2 is 1) speed skaters. Then, 1 mile run return to entrance.
Mosey 0.50 miles back to COT
Moleskin
10 Pax put in 5+ miles taking Tour De Champion Forest Mail Box Mania.
Dasher, Gerber, Transporter, Sugar Daddy, Easy Button & Ice9 always leading from the front as the Gazelles.
Deflated, Foundation & Rubbermaid nice work pushing yourself following right behind.
Nice work fellasâŚhonor to Q with yâall.
Announcements
5/25/2021 â Watchtower moved to Weddington, not Newtown Elementary until further notice due to road work.
5/31/2021 â Memorial Day Convergence â Murph, Mash & Boot Camp @ Nesbit Park 7am.
6/19/2021 â Blood Drive 9am-1:30pm â Five Stones Church
DISCS
 WARM-UP * Mosey around Waxhaw Elementary Front Parking Lot
* Rocking night clubs * 20 Side Straddle Hops *Plank Position â Calf Stretches, Jack Knifes, Downward dog, Upward Dog.
THE THANG
* Mosey to left of school by buses to hill in the back for sevens:
Round 1: Top Hill – 1 Burpee / Bottom Hill – 6 (2 is 1) Speed Skaters, 2/5, 3/4, 4/3, 5/2, 6/1.
Round 2: Top Hill – 1 LBC / Bottom Hill – 6 (2 is 1) forward lunges, 2/5, 3/4, 4/3, 5/2, 6/1.
* Mosey across street to Arbor Drive then line up to do Indian Runs through cemetery down cemetery road. Once through cemetery and bear to left (Sharon Dr) do 5 squats at every mailbox all the way down to 1st intersection (Stark Lane). Then on way back up street do 1 Merkin at each mailbox. When get to the top of the hill back at cemetery did Indian Runs until at end of Arbor road. Then crossed back to front of school parking lot.
* Mosey Back to Front Parking Lot sidewalk for Jack Webbâs. 1 Merkin/4 Air Press..2/8, 3/12..up to 10/40.
* Mosey Back to COT for 54 squats as time expired.
Announcements:
Christâs Closet â Sat. 5/15 â 9am-1pm â furniture clear out
Convergence â Mon. 5/17 â 5:15am Asylum & 6am Mental Health Speaker Coffeteria – Brooklyn Pizza â Wesley Chapel
Blood Drive â Sat. June 19th Blood Drive 9am â 1pm Five Stones Church
MOLESKIN
Chastain pulled up in his SUV before we started warm up asking where we were going as had to use port-o-potty in back of school and got back in record 5 minutes, as finishing stretches, and thankfully refused to make hand contact with us for remainder of workout, and then Chastain proceeded to explode out of the gates during sevens, along with Dunkin & Flip Phone setting the pace.
In Posse fashion on way out during Indian Runs through the cemetery told a scary story, and then on the way back told Chastain & myself, know he knows where he can bury us, as apparently he did not like our gazelle up-tempo paceđ
Welcome FNG â âNorm the Minerâ (Will Regalado) who was brought out by Schedule C, as fellow Millbridge Resident that moved here from NJ back in August 2020 and was looking for Crossfit Gym and Schedule C, said Iâll pick you up at 4:50am and letâs try F3 first. Looking good after workout, as Norm the Miner asking to come out to workouts this Wednesday & Friday!