***My apologies for the late posting on this, fellas. Was on the road all day + coaching last night but felt it was important to get this out after all the hard work by the 21 in attendance!
Dana and YHC decided last month it was time to change up the monthly Dromedary “WAMRAP” course to challenge the Pax. Same route and location (the MRHS Track near the Cafeteria), but some new exercises. A couple of observations…everyone worked extremely hard and some of the exercises took longer to complete than usual (i.e. Step-ups, H2H, Big Boy Sit-ups). Here is how the new course was laid out, and the results per Pax:
Station 1 – (20) Box Jumps/Step-ups (NEW)
Station 2 – (20) Merkins (NEW)
Station 3 – (20) Bicep Curls with Rocks
Station 4 – (20) Big Boy Sit-ups (NEW)
Station 5 – (20) Tricep Extensions with Rocks
Station 6 – (20) Heels to Heaven (NEW)
Station 7 – +1 Burpee/Lap completed
Goodfella (6.1 Laps)
My Pleasure (5.4 Laps)
OneStar (5.3 Laps)
Ice9 (5.3 Laps)
Garbage Plate (5.2 Laps)
Fiji (5.1 Laps)
Dana (5.1 Laps)
Jingles (5.1 Laps)
Soft Pretzel (5.1 Laps)
Pocahontas (5.0 Laps)
Bounce House (5.0 Laps)
Foley (5.0 Laps)
Rubbermaid (4.6 Laps)
Illiterate (4.6 Laps)
Old McDonald (4.6 Laps)
Boitano (4.5 Laps)
Lazy Boy (4.5 Laps)
RunFlat (4.3 Laps)
The Grease Monkey (4.3 Laps)
Posse (4.3 Laps)
Help Desk (3.6 Laps)
Once again, it was a pleasure to lead this great group of men on Wednesday. The weather was good but noticeably more humid (One Star called that out at the end!). The goal is to push ourselves and each other through a non-stop, 30-minute beating, and I think we accomplished our goal again today. There was really no time to rest, but I think we can all thank the Lord for the Curls and Tricep Extension stations where we could at least catch our breath.
A little self-introspection from YHC…I was feeling a little tired and weak when I showed up at 5am to set up the course with my new Lanterns (to light up the dark sections of the course), sidewalk chalk to write the stations, and signature Bluetooth speaker for some music at the benches. The prerun with Rubbermaid got me moving but I was planning on pushing for my first lap of the WAMRAP, then circling back to encourage the Pax and the Six. This is something I look forward to when I’m not Q’ing Dromedary, but on this day it was mostly to Sandbag since I wasn’t feeling like pushing myself to exhaustion.
That was the plan…until Ice9 showed up at about 5:27am out of the blue! This has happened a few times lately due to some of his travel and doctor appointment schedule. For those that aren’t aware, Ice9 EH’d me about 2.5 years ago at my son’s Birthday Party on a Sunday, while I was about 20 lbs heavier, and eating birthday cake (maybe I was on my 3rd piece???). I had seen Ice9 at school functions and noticed the F3 gear, but never engaged in the workout conversation (I just knew this guy was fit). When he told me to show up the next morning at Flash with him on Q, I knew I had no more excuses. I put the cake down, struggled through his Q (the infamous 100 SSH IC start), and the rest is history.
I say all this because there are certain people you respect and appreciate for different reasons, and as men we need to acknowledge this. Ice9 always competes, encourages, pushes himself and others, and holds YHC to a higher standard. Other than the constant chatter and banter when I’m on Q and he is in the Pax (which all comes from a good place), I know I need to step up my game for the guy who EH’d me and subsequently changed my life in terms of my health, my strength, and my Leadership. Just wanted to point this out since my day of sandbagging would have been easier, but knowing Ice9 was there made me work harder. I’m just thankful I crushed him today as evidenced in the results up above!!! (I had to, brother!).
Keep pushing yourselves and your peers. Challenge guys to not sandbag as I intended to do, and know that this stuff makes us stronger and our personal relationships stronger. We all need men to hold us accountable when we fall/fail, but these are the same men that will need it from us when they go through their hard times. As DREDD said last Saturday during the Convergence at DaVinci…”F3 is not an organization with Leaders…it is an organization OF Leaders!”. GO LEAD!
Crane Relay dates posted. Keep checking Social Media (Slack) for details.
F3 Dad’s Camp at Camp Thunderbird 8/16-8/18. Sign-ups coming very soon so jump on it quickly to secure the spots for you and your kids. It should be awesome!
YHC took us out in Prayer: TAP went out to those who lost their lives in the UNCC shooting this week, and the family members. We also need to keep the family of the perpetrator in our prayers, since they are going through a lot right now too (that’s hard to remember in times like this). Our younger F3 brother, My Pleasure, revealed that his older brother was on campus and close by at the time of the shootings. Though he is ok, we all know he and the other UNCC students and staff are all going through their own fears and post-traumatic stress right now.
Have a great day, fellas. Thanks again for showing up and pushing yourselves and each other. God Bless!
Continuing with the theme this week of last-minute Substi-Q’ing, our brother, Boitano, asked YHC at 9pm last night to take his Dromedary Q today. Naturally, I accepted, but instantly defaulted to a familiar Q from Asylum on Monday. “The Whiteboard of PAIN”! The only difference was that we had 4 at Asylum, and one could expect to have more at Dromedary. I didn’t expect 26 though! So…let’s see if this scales.
Quick warmup around the parking lot with some SSH, IW, Plank Jacks, Peter Parkers…at which point I believe Ice9 started with his usual chatter/complaining about doing too much of one type of exercise. More to come on that…
Grab a Lifting Rock from the rock pile near the track, run to the cafeteria area of MRHS, and introduce the Whiteboard. The board contained (10) different exercises, starting at (100) reps for Exercise #1, all the way down to (10) reps for Exercise #10. Half way through each set, we would run a quick/short/hot lap down the sidewalk, around the chain link, back to the Whiteboard. After each exercise was completed, we ran a Full Lap around the Track (~.20 miles). You get the picture. Here is the list of exercises:
(100) x Bicep Curls (Ice9 voiced his opinion about how much he LOVES many reps of one exercise!)
(90) x Flutters
(80) x Dips
(70) x LBC’s IC
(60) x Squats
(50) x Freddy Mercury
(40) x Overhead Press
(30) x H2H IC
(20) x Merkins IC
(10) x Burpees OYO
Time was running out on us during the (40) reps of Overhead Press, so we eliminated the laps and knocked the last 4 exercises out in succession. Still a good workout overall, IMHO!
The idea today, as on Monday, was to come together as a group, with the faster Gazelles circling back for the Six on each long lap. The Six worked just as hard as the Gazelles today, and it was great to see everyone looking out for one other. Shout out to Help Desk and Run Flat today…they clearly worked really hard to keep up and crushed it. I know the encouragement from the Pax really helped, too. Nice work by the Pax circling back on every lap. We all need it, we all deserve it.
Sorry to hear that Boitano spilled some Merlot last night, but we know he will be back at it soon to Q at Dromedary (right, Boitano?). Rest up, brother. It’s always a pleasure and honor to lead at F3, and when it’s at the great AO Dromedary, it is even better for YHC. One of the reasons why, after 2 years as Site Q of Dromedary, I have no intention on turning it over yet. So much to do at MRHS, but the track and cafeteria area seems to shelter the Pax from the morning student and bus traffic, and allows us to do our thing without raising any red flags from the school.
Thanks for always being a good steward of the campus and the privilege we are afforded to workout there. 40 total Pax at 2 AO’s today (26 at Dromedary and another 14 at Chiseled), midweek, during Spring Break for some is no joke. WUC/Swarm/Hive (or whatever we call it) is growing like crazy. We have something special down here and we will continue to recruit FNG’s, pour into and invest in the guys who need a push, support, and encouragement, and truly live out the F3 Credo: Leave No Man Behind, But Leave No Man Where You Find Him!
Until next time, fellas. Well…that next time is tomorrow since YHC is on Q at Pursuit. 5:15am at the Millbridge Clubhouse. All speeds and levels welcome. We will be running a familiar route.
It came to my attention yesterday that Zinfandel was down with a back injury, and needed a Substi-Q for Asylum today. What better way to show appreciation to a brother who has done tremendous things for WUC since he started F3 a year ago or so, than to step up for him and the Pax. It also ensured I got my butt out of bed on a Monday morning to start the week off right. Time to get out of the comfort zone and plan a workout that was “different” than the usual Q.
After a quick warm-up around the Brooklyn Pizza parking area, we landed in front of Hickory Tavern where the “Whiteboard of Pain” was waiting. Pretty simple. 10 Exercises, start at 100 Reps for Exercise #1, 90 Reps for Exercise #2…down to 10 Reps on the last Exercise. Simple enough, except that we would do plenty of running during and in between each exercise. Oh…and the exercises would not be revealed until we returned to the Whiteboard after each exercise was completed. Here is how it looked:
100 x Curls (run after 50, return for the remaining 50 reps)
90 x Flutter (run after 45, return for the remaining 45 reps)
80 x Dips (run after 40, return for the remaining 40 reps)
70 x LBC (run after 35, return for the remaining 35 reps)
60 x Squats (run after 30, return for the remaining 30 reps)
50 x Freddy Mercury (run after 25, return for the remaining 25 reps)
40 x Overhead Press (run after 20, return for the remaining 20 reps)
30 x H2H IC (run after 15, return for the remaining 15 reps)
20 x Merkins IC (run after 10, return for the remaining 10 reps)
10 x Burpees OYO…originally planned the Burpee Ladder for this exercise but decided to just do 10.
Great work by the guys, and we all stayed together today, by design. We had 7 minutes remaining and we broke out the bouncing “Cube Of Pain” (workout cube with many exercises to be done on each roll). We wound up doing:
15 x Mary Catherine’s (Jump Lunges)
20 x Burpees
30 x Russian Twists
20 x Dips
:30 Plank/6″ Plank hold
When we open our hearts up to it, God will show us simple blessings we never expected. Having to plan a last-minute workout on a Sunday night proved this once again. God forced me to do something out of my comfort zone, which is where the growth and satisfaction happens. Not only did this work out well for me personally, but having brothers Ackbar, Mad Dog, and Damascus at Asylum reminded me that camaraderie and fellowship during a workout matters, a lot. We get so caught up in competing, beating others, proving ourselves, and working to exhaustion most workouts that we (or I) tend to miss these opportunities to connect. Leading 20-30 guys through a Q is great and enjoyable, but a smaller Pax is just what God knew I needed today. I think my brothers at Asylum would agree. Great work, fellas…you guys killed it today. It was an honor to lead you three and myself today. Proud to be part of the WUC/Swarm/Hive/Whatever we will call our Region!
Transporter pinged YHC yesterday asking if I could Q #F3Asylum today. Absolutely. Expecting a hard-working, great group of guys meant it was time to plan a good beating (mostly for myself after a few days off).
Quick Disclaimer…CPR certified, Phones available, etc.
Fast warm-up Mosey around the outskirts of the shopping center consisting of an exercise of (20) reps periodically: SSH, IW, Mountain Climbers, Incline Plank Jacks, Low Slow Squat…
Intermission for some Merkin Ladders, just as Frack found us in front of Target. No coincidences in life. He didn’t seem to interested in doing any counting once we got to (5), but we got through it. Still glad you joined us today, Frack. Mosey back to Hickory Tavern for the Main Event.
Start with Wall Ladders OYO. Dips + Derkins. (5) Dips at HT, sprint to Brooklyn Pizza for (5) Derkins, and back to HT. Increase to (10), (15), (20). Nice work by all, especially Radar who was back after an Achilles injury. Great to see you, brother.
Mosey over to the Medical Building, find a Lifting Rock, Circle Up for:
(20) Bicep Curls, (20) Overhead Press, (20) Tricep Extensions…put them all together for (20) “All-in-One’s” of Curl-to-Press-to Tri Extensions. Sprint down the parking lot, back to Rocks then choose a different rock for:
(15) Curls, (15) Overhead Press, (15) Tri Ext…put them all together for (10)
“All-in-One’s” of Curl-to-Press-to Tri Extensions. Sprint down the parking lot, back to Rocks then choose a different rock for:
(10) Curls, (10) Overhead Press, (10) Tri Ext…put them all together for (10)
“All-in-One’s” of Curl-to-Press-to Tri Extensions. Done!
Mosey back to Hickory Tavern for a new offering called the “Burpee/Suicide Ladder”. This came to me yesterday as I was prepping for the Q. Trying to mix it up and get more running in after my favorite exercise. Here is how it went:
In front of HT, do (10) Burpees, spring to Brooklyn Pizza for (9) Burpees then spring back to HT…you get the picture. Ice9 crushed it and finished before everyone (no surprise there). I believe this pushed us all out of our comfort zones, and it sounded better on paper. These will definitely make another appearance in a future Q for YHC. FINISHED!
As always, it is a privilege to lead at F3 and the guys who consistently show up at #Asylum on a weekly basis.
Ice9 sounded like he was going to puke at various times, but he pushes himself and the Pax very hard. He kicked my #ss during the Burpee Suicides today…I will get you next time!
Transporter always pushes YHC out of my comfort zone (in many ways) and I appreciate you asking me to lead today. Time to return the favor and Q at Dromedary soon…no promises someone won’t be wearing a Bathrobe though!
Damascus keeps getting stronger and is dropping some LB’s as well. The changes you’re making are working.
FuseBox made an appearance at Asylum today and it was great to see him working hard to not be the 6! Keep it up!
ShopDawg worked very hard today (sounded like he was puking at one point!) and has gotten noticeably faster. Great job.
Swimmers has quickly adapted to the F3 workout routine and was at the front all morning. Awesome work.
Chastain is a consistent attendee, and I heard a rumor he may have just been named a Site Q. Nice job, Chastain.
Ackbar showed up wanting to share his knowledge of a movie GIF posted yesterday, and he knocked that out before we got started (wise move). He sung for most of the workout, but complained about the mix until “finally, a good song” when Journey came on. Ice9 even commented how much faster Ackbar has gotten. Nice job.
Frack came out of nowhere when we were finishing up the long warm-up. Like I said, no coincidence that the plan for Merkin Ladders at Target was the time he joined us. Always good to work out with you, brother.
Radar! Nobody brings light like you, brother. So glad you are back after your injury, and even more so that you’ve landed a job with 3M. God is Good and I know He has great plans for you and your family. Keep showing up!
6 of us also attended Q Source at Chick-Fil-A, led by Spicoli. A great discussion about Glutony and consuming too much (food, social media, things, workouts, etc). A nice reminder that any good thing can become addicting and an idol if we allow it to. Hold each other accountable to focus on your health (in a healthy way!), your family (don’t be afraid to skip a workout or social event to be with them), financial health (don’t over-extend yourself), and put down the phone once in a while. Good stuff.
Thanks to Shop Dawg for taking us out in prayer. Have a great week, fellas…I’m off to Vegas for a sales meeting all week. Pray for me!!!
20 strong warriors decided it was perfect weather today to compete against their brothers (and themselves) in the monthly AMRAP at the Marvin Ridge HS small track . Seeing Dasher, Easy Button, and Abacus at the start, we all knew the pace would be fast!
This was the second installment of the “new” AMRAP course, consisting of 7 stations and timed at 30 minutes. The stations looked like this:
Station 1 – Derkins x (20)
Station 2 – Donkey Kicks x (20)
Station 3 – Jump Squats x (20)
Station 4 – Tricep Extensions x (20) *Note…lifting rocks were larger than normal today!
Station 5 – Bicep Curls x (20)
Station 6 – Overhead Press x (20)
Station 7 – +(1) Burpee per Lap Completed
Everyone worked really hard today, which was evidenced by the fact that there was not much of a gap between us all. We all love to compete, and even when we want to sandbag it, something (our brothers) drives us to over-achieve.
Here are the results:
Goodfella – 7.0 Laps
OneStar – 6.5 Laps
Easy Button – 6.5 Laps
Abacus (R) – 6.4 Laps
Dasher – 6.4 Laps
Tupperware (2.0) – 6.1 Laps
Dana – 6.1 Laps
Rockwell – 5.5 Laps
Rubbermaid (R) – 5.5 Laps
Johnny Utah (R) – 5.4 Laps
Boucher – 5.4 Laps
Centerfold – 5.4 Laps
Garbage Plate (2.0) – 5.4 Laps
Pocahontas – 5.4 Laps
Illiterate – 5.4 Laps
LazyBoy (R) – 5.4 Laps
Mad Dog – 5.4 Laps
Boitano – 5.0 Laps
RunFlat – 5.0 Laps
The Grease Monkey (R) – 4.5 Laps
QSource – don’t be afraid to attend, fellas. Mad Dog reminded us that there are many opportunities to participate in Union County (M at Wesley Chapel Chick Fila, Sat at McDonalds after Commitment) and in SOB. If you know any Pax who can’t workout but would like to be involved with QSource, please invite them. We can all afford to learn more about Leadership, and share our experiences with the Pax. We are LEADERS in our homes, communities, workplaces, churches, etc. Male Leadership Matters!
Dana will be on Q next Wednesday. He has the Shovel Flag, and he said he’s going to plan a good beating for everyone!
YHC took us out in prayer. Please keep Jinger Kelley (Johnny Utah’s wife) in your prayers. She is having major back surgery soon.
The 2nd installment of the first Wednesday of the Month AMRAP/WAMRAP (McGee will be paid royalties for the name!) took place today on a perfect 50 degree morning.
12 of us busted tail around Marvin Ridge HS, even if some of the “lifting rocks” selected weighed less than my trusted Bluetooth Speaker. With about 2 minutes before start, there were only about 7 of us but we were prepared to work and improve/establish baselines.
Here is how we did today:
|PAX||Date||# Laps||Date||# Laps||Difference||Stations:|
|Boitano||11/7/2018||5.0||2- Donkey Kicks|
|Bratwurst||10/3/2018||4.5||4- WWII Situps|
|Dasher||10/3/2018||6.5||11/7/2018||7.2||+.4||6- Overhead Press|
|Das Boot||10/3/2018||4.5||11/7/2018||4.6||+.1||7- Burpees (1/Lap)|
|The Grease Monkey||10/3/2018||4.2||11/7/2018||4.3||+.1|
Great work by everyone who came back after WAMRAP #1 (Dana, Dasher, Das Boot, Huggy Bear, Soft Pretzel, The Grease Monkey, YHC) and to the Pax who tried their first WAMRAP (Abacus, Boitano, Boucher, Lazy Boy, One Star). I believe everyone was satisfied with their performance today, but should find strength in the fact that you came to compete. We look forward to beating the scores improve even more next month. For those who Fartsacked or chose another workout, don’t be afraid to come out on 12/5/18.
Vagabond this Saturday starting at 630am, Hickory Tavern Providence Rd and 485.
F3 Event @ Great Wolf Lodge this Friday night. Workout on Saturday.
F3 SOB Christmas Party. 11/30/18 at Providence Downs South Clubhouse.
Boitano’s VQ at Cerberus this Friday, 11/9/18. Go get it, brother!
YHC took us out in prayer!
I planned this Q today to challenge myself, and the Pax, to get out of our comfort zones and put in some work at 530am. As they say, the real growth happens in life when we break out of our comfort zones. Workouts should be no different. If we’re going to wake up early, we might as well push it hard. I also got a late night text from Ice9 asking where we meet for The Floater. Since he’s lived in Waxhaw for 13 years, I tried to give him the simplest directions to where the Water Tower and Church are located. Let’s just say, I should not have assumed!!!
14 of us took our warm-up lap from the Water Tower/Church location around the block to get started. Warm-up exercises consisted of:
The THANG…a S.M.A.C.K. down was about to happen:
Mosey to the famous Waxhaw Footbridge. Partner Up with someone of equal speed.
P1 runs over the Bridge, down Main St, and back to the Tree. At the tree and benches P2 does:
Each man completes (2) rounds of each Letter before moving onto the next. Somehow, Ice9 and I got off count and either did less Step-ups than required or more Merkins…either way, YHC heard about it from Deflated! Thanks, brother. Guilty as charged!
Great work by the Pax getting up and over that bridge so many times. Those steps are steep and thankfully they were dry today. YHC heard some complaining about Merkins followed by Atomic Merkins then Dry Docks. That’s how we know it’s a good workout. Realizing we had some Pax just starting the “K”, it was strongly suggested YHC shut it down and gather up the Pax. Request honored. Now, grab a wall at the Veterans Memorial for:
Shoulders were now smoked. Mosey back to the start for the “Cube of Pain”. My sons found this Bootcamp exercise Cube at the new Five Below on 521/Lancaster Hwy. They thought it could be useful at F3, and for them at home. I used it at Dromedary recently, so I couldn’t deprive the Floater Pax of this great tool. Each man rolls the cube and whatever exercise and # comes up, we do it. Pretty Simple. To the best of my knowledge we did:
As mentioned, I wanted to push everyone beyond the limit of what we would do ourselves. Today was shoulder and chest day, and I think everyone tore down to build back up. Approaching my 2-Year F3 Anniversary on 10/31/18, I have made it my mission to take my Q’s to another level, to select Q’s at Dromedary on Wednesday’s that will bring some pain to the Pax, and visit other AO’s to learn and grow. That’s what F3 is all about, in my opinion. We can’t keep doing the same thing and expect different results. Let’s keep pushing each other, fellas! I’m proud of what I see from so many of you and the increased speed and strength you’ve developed. Until next time…
Great Wolf Lodge F3 Event on 11/9. Workout on 11/10 at Great Wolf.
Damascus doing Vagabond on 11/10 as well.
“Clyent Dinner” workout tonight. 630pm at Food Lion shopping center.
New Men’s Bible Study at Five Stones Church (not an F3 study). Wednesday mornings. 615am after Chiseled.
YHC took us out in prayer. Lord, continue to bless the pax, provide a hedge of protection around us all, our families, our schools, our community, our workplaces and our country.
10 Brave Men showed up for a workout even though the weather was not looking good. With the heavy rains expected today, and the fact that it was pouring at my house early this morning, we defaulted to a typical Tabata-style workout under cover of the Cafeteria at Marvin Ridge HS. The plan was laid yesterday, but you know what they say about plans! Customary Tabata App glitches/user error reared their ugly heads once again.
Disclaimer given. Warm up run to the back of the HS for cover, benches, and no airflow:
SSH x 20
IW x 20
Low Slow Squats x 10
Plank Jacks x 20
Tabata apps are “interesting”, and we have an 80% failure rate at some point in the workout. User Error as I changed my saved preference from a 3-Round Tabata to a 4-Round today. The Pax got very familiar with the Rocky Theme today, as the music kept restarting ever 30 seconds. Gotta Love Rocky. Once we got it working after Round 1 and a recover lap, we enjoyed a good music selection. Here is how it went:
Rounds 1 & 2, 8 Exercises, 30-seconds each, 10-second rest, run a lap around the Power Building/Circle after each round:
Rounds 3 & 4, 8 Exercises, 30-seconds each, 10-second rest, run a lap around the Power Building/Circle after Round 3
After Round 4, we introduced a new workout tool. My sons saw this Bootcamp Workout “Cube” at a store Monday, and thought we could use it at home. I saw the need at F3 to break it up a bit. Each Pax took a turn at rolling the dice, and whatever exercise landed face-up is what we would do. If memory serves correctly, we did:
Quick mosey back to the parking lot for COT. Plank exercises until 6:15am. Done.
Nice work by the 9 guys who joined/supported YHC and braved the storm to sweat a lot, push their bodies, laugh a little about the App issues/User error. I truly appreciate all you guys, and the camaraderie on a weekly basis. The consistent Dromedary crew always pushes hard and looks out for each other, like helping dodge school buses and speeding drivers at 6am! Great to see Transporter out there this morning as he is on Q next week.
YHC took us out in prayer. Thank you, Lord, for our health, families, provision, and all the challenges you help us fight through as men.
Family/Kid-Friendly OCR at Lake Wylie/Camp Thunderbird this Saturday 10/14/18. Posse has more info.
Sandbox #2 at Travis Commodore’s house to complete the Pallet project. Coming soon on a Saturday. See Soft Pretzel for more details
10/17/18: Transporter on Q
10/24/18: Doc McStuffins on Q
10/31/18: YHC on Q for my 2-Year Anniversary “Celebration”