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”
AMRAP’s have meant a lot to the WUC crew over the past year on Friday’s at Impromptu, and to YHC as well. It’s a great way to push ourselves and eachother against a clock, and against some pride/insecurity. The 1st Wednesday of every month will now be “WAMRAP” day for the Pax.
Given we lost Darth Visor, an F3 Brother from Alpharetta, GA, during a workout yesterday, it was appropriate to state an extended version of our Disclaimer. We all need a reminder to be careful, to look out for each other, to keep a phone or two with us during the workout in case of emergency, and to continue to offer CPR and other courses to the Pax. Though we all work hard and through injuries/pain, our families are depending on us to get home every day. God Bless Darth Visor’s family and friends!
The shortest and simplest Warm-up I’ve ever led…consisted of running to the Rock Pile to acquire “Lifting Rocks”. Definition of Lifting Rock varies significantly, since we all saw what was chosen when we got to the stations. There was 1 Cinder Block chosen though (Rockwell). Run to the small track near the cafeteria. Instructions given on the WAMRAP, all with the customary Playlist of Songs in full effect. Here is what we would do over the next 30 Minutes:
6 Stations of (20) Reps per station with (1) Burpee at the completion of every lap. Stations:
Repeat until 3o Minutes is up.
Apparently, Rockwell commented that it’s a good workout when the Running is the rest period. We logged 2+ miles around the small track and kept moving for the entire 45 minutes. Nice work, fellas.
Dasher took home the crown for most stations completed at 6.5, with YHC close behind him today. Thanks for the push today, Dasher, since I was done after about Lap 4. All pushed very hard and we all have something to build on. The stations and this location of MRHS seemed to work well, and we will continue to use this AMRAP design for a few months to give more guys the chance to try it, and before changing it up. See below:
|PAX||Date||# Laps Completed||Difference||Stations:|
|Dana||10/3/2018||4.5||2- Donkey Kicks|
|Das Boot||10/3/2018||4.5||4- WWII Situps|
|Goodfella||10/3/2018||6.5||6- Overhead Press|
|Hollywood||10/3/2018||6.1||7- Burpees (1/Lap)|
|The Grease Monkey||10/3/2018||4.2|
YHC took us out in prayer. Please continue to pray for Darth Visor’s family.
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.