POSTED ON BEHALF OF ROCKWELL:
26 great men gathered this morning at Dromedary for a campus tour. Bottle Cap pointed out that I had some “Q Juice” going this morning! It could have been the old school rap cranking from Big 10’s Jeep just before we got started. I felt stronger than usual and just did my best to keep the PAX moving. Rocks, wet grass, walls… I tried to throw in a little bit of everything.
Here’s what went down:
As usual, it’s always awesome to see everyone up bright and early and working out with such a great group of guys. Bread Bowl continues to impress with his effort and I hear he may have his VQ coming up! That’s impressive! Thanks to Goodfella for stepping up and accepting the Hope Challenge. It takes a lot of courage for men to be vulnerable and to share their weaknesses with other men. We appreciate your leadership, Goodfella! Also, thanks to Goodfella for taking us out with a prayer.
Good effort by all today!
Need some Q’s for Dromedary. Next week is Fuse Box followed by Run Flat.
BETTER LATE THAN NEVER…SORRY FOR THE DELAY, FELLAS. ENJOY!
The rain held off for the 16 Pax that showed at Dromedary at Marvin Ridge HS for what’s come to be a predictable Q for YHC. Plenty of partner work, Lifting rocks, short distance running, and an Awesome Music selection was on tap, but I had the back-up Rainy Day workout plan with the all things “Rain” playlist too. Until next time, fellas!
Warm up around Parking Lot.
20 x SSH
20 x IW
20 x Mtn Climbers
A little stretching prior to the beating:
Shoulder Stretches (Huggers, Arm Circles, Tricep Stretch)
Now the fun begins at 5:36am…
Merkin Ladder…1 up to 10. A lot of groaning to start us off. Some quit…or should we say “Modified as Needed”?
Now transition to Parking Lot 7’s, but using the entire length of the MRHS lot.
(1) Dry Docks/(6) Merkins…etc
with (1) Burpee at Top/Crest of the Hill halfway through each segment.
This was more challenging (brutal) than I envisioned. Sorry fellas…I tried to encourage as much as I could as we ran past each other. Circle back for the Six to finish together.
Mosey to the Rock Pile and select a Lifting Rock (always choose wisely!).
Partner up for:
P1 (150) Curls/ P2 Run 1/2 way up the lot to the curb and back
P1 (150) Tricep Ext / P2 Run 1/2 way up the lot to the curb and back
P1 (150) Overhead Press / P2 Run 1/2 way up the lot to the curb and back
Return the rocks while 1/2 the Pax does some Mary at the start.
Transition to Jack Webb’s in the lot with Merkins and Air Presses. Some thin skin and soft knees were realized at this point. By the time we got to about 5 Merkins, I saw more than half the Pax quit and suddenly need to “stretch”, or should we say “quit”. I don’t blame you, fellas. It was hot, humid, and we were worn out. Some stood up for Air Presses but didn’t quit, so at 8 we all stood up. At least you all made it through the workout and didn’t bail after SSH!
Nice work by all. Though I bust chops for “Modifying as Needed”, we all know modifying is better than doing nothing. I truly appreciate all of you and your courage to show up every day. We ALL start off out of shape, sluggish, self-conscious of our lack of fitness, but when we stick with it, great things happen. The ragging never ends though! I love leading this group of guys at Dromedary, whether I’m on Q or hanging back to encourage a few to keep working hard. We all need encouragement every day, and in the Gloom especially. It’s the glue that keeps us all coming back, accountable, and knowing we all have each others backs if/when needed. We will all need it one day…just ask for help.
SandBox Prom on 8/31 in Concord NC. F3 has been asked to be Security/Encouragement to the families participating.
YHC took us out in prayer. WE ARE BLESSED MORE THAN WE DESERVE!
Since Halfback stepped up to Q for us at #Dromedary yesterday, I told him I would take #TheFloater so he could avoid 3 straight days of Q’ing. Even for a young, 23-year old like Halfback, 3 days in a row is alot. Here’s how it went, in my typical fashion:
Mosey over to the new “Greenspace” area under the Water Tower, circle up, Warm-up:
Mosey over in front of Waxhaw Creamery (awesome!), partner up. Each partner completes (2) Rounds of each:
To the Bridge for 7’s:
We interrupt this program to bring you a special bulletin! The Burpee Train has Arrived!
(For those who don’t know…The Burpee Train means you do Burpees from the time the train arrives until it is gone)
We were literally on the bridge at about the 5 & 2 mark when we heard the horn. I’m not sure how many times the Pax has experienced the Burpee Train in the months of Floater, but I doubt it coincided with actually being on the Bridge during an exercise when it arrived. We did Burpees for about 4 minutes…not too bad. Back to the Plan…
Complete 7’s, Mosey across Main St down towards S Providence Elementary.
Grab a Wall for some leg raises, followed by:
At this point, Shake-n-Bake started to shed his shirt and jump around like he was on Fire…apparently he was, thanks to the Fire Ants we didn’t see. Q Fail, fellas. Sorry, S-n-B!
Mosey back toward town, at every Stop Sign do (3) Burpees until reaching the church. Some quick Mary with:
Always a great privilege to be with our F3 brothers. Thanks to Fuse Box and Moneyball for holding down the AO and allowing me to lead. Downtown Waxhaw is a tremendous AO and everyone who attends for the first time agrees it is unique. Big Shout Out to Mighty Mite for completing the Journeyman Challenge with his post at The Floater today. Very impressive, brother. I don’t know if I’ve even done 22 workouts lately and you’ve been to 22 different AO’s.
Outside of Shake-n-Bake being mauled by Fire Ants, everyone seemed to stay out of harm’s way and enjoy the workout. Foley always has a smile on his face, or is that pain? Beckham keeps showing up and getting stronger! Rubbermaid amazes me that he can work out with his phone in the holster. Good to see Mad Dog back today from Beantown. Thanks to Halfback and Stub Hub for the impromptu Coffeeteria at Crossroads Coffee House. I have offered the Pax Coffee on me after every workout I’ve led at The Floater, and nobody has taken me up on it. Glad we got to catch up, fellas.
YHC took us out in prayer. We are all blessed, fellas. Keep working hard…our families are relying on us!
It’s hard to avoid the Mafia jokes when you’re short, Italian, from Jersey, and are known as Goodfella. My Italian Hero, Joe Pesci, once asked, “Do I Amuse You?” in one of the greatest movies of all time. YHC decided it was time to “Abuse You” fellas at The Floater on a beautiful June morning in The Haw.
We had some SC boys join us as part of the Journeyman Challenge, with General and Erector showing up right on time after a pre-run (or was it “pre-RUNS” trying to find a bathroom at 5am in Waxhaw?).
Favorite 80’s Rock playlist ready to roll…quick Mosey around the back of the Church for warm-ups. Went something like this:
Mosey over near the Remembrance Wall/Bridge.
Partner up for various exercises. Totals varied:
Short mosey to The Bridge over the train tracks for “7’s”, consisting of:
After working up to about 4 reps, the Pax (or maybe just YHC) was starting to feel it and slow down. The bridge can be deceiving/challenging with the steep stairs on both sides and the slippery incline. It’s such a great landmark in downtown and it’s great to use it during a workout.
Waiting on the Six, we held a pretty good plank and the moaning ensued. Not mentioning names, but Fuse Box kicked it into gear, finished, and we recovered in time to mosey back over to the Water Tower. Nice work, fellas.
At the Water Tower…Jack Webb’s.
Moneyball found his Yoga Mat while the rest of us enjoyed the grass. Who would possibly fathom that doing 10 Merkins and 40 Air Presses could be so hard??? More moaning, so I knew it was working.
Mosey down to the infamous #KeithJongHill. At the bottom of KJH, we noticed our recent FNG, (not so) Happy Ending, seemingly spilling his Merlot on his way to the rock pile, or getting close to it. Posse checked on him, he was ok, then he joined us. Nice recovery, Happy Ending!
Partner up again…grab a Lifting Rock. Some didn’t understand that point, and grabbed pebbles (might have been our Journeymen?), but who are we to judge? Work on those Biceps for the pool, with some Curls:
YHC’s typical 5-minute warning sounded during curls, so we cut it a bit short to head back for COT. Return the rocks…get up KJH for 1 minute of Mary led by General. Thanks, brother. Finish!
Great to see and lead such a great group of guys at The Floater today. The weather was perfect and we didn’t even have to play much Frogger downtown. Everyone gave a great effort and, I believe, actually enjoyed the workout. I don’t have a fancy mileage tracking watch, or a calorie counter, but we ran some and burned some. More than we would have sleeping! Nobody took me up on my offer to buy them coffee to-go at Crossroads Coffee House…maybe next time. Awesome job today, fellas. Until next time…
YHC took us out in Prayer. We are truly Blessed to be part of F3 and able to workout like we do.