A couple of weeks ago, Cobbler put out a plea on Slack looking for Q’s for The Arsenal in Indian Land, SC. YHC attended a Rockwell Q there a few months back, and this AO is awesome. Three schools all in one location, plenty of area to roam, and only 10 minutes or so from Millbridge (which now hosts 2…yes, 2 workouts a week with Pursuit and Commitment!).
This would be a great opportunity for someone from the newly-formed Waxhaw Region to step up…so that’s what happened. Q accepted! Time to spread the word, prepare the Weinke, Cross the Border and try to crush our F3 Brothers to the South!
10 of us showed up today to a low-60+ degree temperature, including 3 of us from Waxhaw (YHC, Rockwell, and YHC’s son, Hawkeye). With a good feel for the AO after visiting Google Earth and a visit yesterday, the Weinke was strong, so the music needed to be as well…80’s Rock! Let’s get rolling…
Short Warmup around the front lot of the Elementary School…Circle up for:
Need to point out and recognize that one of the strong and loyal SOB/Arsenal Pax, One Niner, showed up today even though he is on the IR with a foot injury. He came with his Cruiser Bike + Headlight so he could get some cardio in while we all ran around, but would jump off the bike and do the exercises with us when it was time. Incredible commitment and creativity, brother! It was awesome to see and I will be sharing this with the WaxPax so we can incorporate into our M*A*S*H Unit.
Grab a wall out front for a new & improved exercise called the “Merkin-Donkey-Derkin”. Pretty self-explanatory but we need to come up with an actual name for it (like “Awful” or something like that). YHC introduced the “Donkey-Derkin” at The Floater recently, and it wasn’t received well, which tells you it was hard! Here is how the new & improved version goes:
From the sounds YHC heard, this was something “special” that needs to be stolen by others and used again soon.
Long mosey to the front of the Middle School Circle (via Bus Route). Quick directions to Partner Up for some Core Work:
Mosey to the High School Parking lot, but on the way take a pit stop for some Incline Merkin Ladders on the curb. Start at 1, work our way up to 10. Brutal! Done!
Mosey over to the High School Student Parking Lot for “4 Corners/Starfish”. Here is how it went:
Note: Big Boy Burpees = 1 Merkin during the 1st Burpee, 2 Merkins during the 2nd Burpee, 3 Merkins during the 3rd Burpee, 4 Merkins during the 4th Burpee, 5 Merkins during the 5th Burpee. Repeat 4 times! Smoked!
Only 7 minutes remaining…time to skip the planned trip to the Football Stadium Stands where we would have done some more work! Mosey back to the Elementary School via the Bus Route, stop at the wall when YHC realized some Pax were worn out. (50) Air Presses. Done!
Mosey back to ES for the “Cube of Pain”…a silly rubber ball/hexagon/octagon/many-a-gon with various exercises written on it. I think we did:
It is always great to get out of our comfort zones, try something/someplace new, workout with Pax you don’t normally work out with, push each other, and walk away with satisfaction knowing you prepared a solid workout that challenged your brothers (and your son!). It was an absolute privilege to cross the Border to lead today a great group of guys in Indian Land, SC. Thank you to Cobbler for throwing the opportunity out there, and thank you to the men who posted and supported my Q. Especially Rockwell, who HC’d this week and showed up (unlike others who HC’d and didn’t…you know who you are!).
Welcome to our FNG, “Janitor”, who has 4 kids and does much of the dirty work at home. We also couldn’t agree on a name that matched his background, so Janitor it is! I look forward to leading at The Arsenal again in the future, fellas. We just need to find/plant some lifting rocks/cinder blocks around that campus somewhere!
We all need to change things up from time to time to get out of our Q comfort zone. After almost 3 years of F3, it’s easy for YHC to plan the same Speed + Strength + Core workouts that seem to be appreciated by the Pax. Well…at least YHC enjoys them, and I try to stick with my “Dolphin”. Sometimes it’s good to feel uncomfortable, to push through a challenge, and grow as a man. Today would be one of those days for YHC and my 14 brothers who were courageous enough to get out of bed when many others either did not, or are unable. Let’s go!
After a quick Warm-up to the rock pile, every Pax would grab a LIFTING ROCK (some didn’t adhere to the direction). YHC grabbed one of the Cinder Blocks in hopes of some others doing the same. No dice! I recommended a Cinder Block again…still no takers! Sheesh. Mosey with your
Pebbles Rocks up the driveway to the front of the school. Boy, this Cinder Block is heavy!
Circle up with your Rock/Cinder Block for a little dynamic stretching for what was about to come. Stretches included:
Now grab your rock for (25) Bicep Curls (IC)…drop the rock and run a hot lap.
Rotate one place to your right, grab the rock for (20) 3-count Bicep Curls, starting in the Up Position…drop the rock and run a hot lap.
Rotate two places to your right, grab the rock for (20) 3-count Bicep Curls, starting in the Down Position…drop the rock and run a hot lap. Done!
Mosey to the side Driveway with your rock for Suicides. After running to each of the (3) light poles, come back to your Rock for (10) Overhead Presses. Upped the count to (20) after the last 2 runs.
This was about the time that YHC (and everyone else) realized that Gerber was making us all look like snails, and he was Turbo! The humidity didn’t affect Gerber, but if it did, he definitely didn’t show it. Nice work, brother. “That Snail is FAAAAAST”!
Grab your rock and mosey to the Globe. At the Globe, circle up again for:
Mosey to tennis court benches for (20) Step-ups with your Rock. Ouch! Done!
Mosey to Speed Bumps…partner up for:
Done! 5 minutes left…mosey back passed the buses and return the rock. Half way there, it was clear
we all YHC needed a breather after carrying the Cinder Block the entire workout. Stop for:
Now, return your rocks and head back for COT. Done!
As usual, the Dromedary Pax worked hard today, A shout out to Garbage Plate for showing up 2 days in a row even though his dad, Pocahontas, is out of town. He’s 16, fellas! Let that sink in. What are your excuses? Also good to see Bratwurst’s 14 year old 2.0, “Howie” out there today!
A Happy Birthday to Endo, who turns 45!
Great job by Mad Dog and Dasher in showing up today as part of the WUC “M.A.S.H. Unit”. Both knew they were not at 100% with injuries, but worked hard even at a slower pace than usual. That’s what it’s all about. We never quite feel “100%” in life, but at Fathers, Providers, Leaders we need to show up EVERY DAY and perform. It’s the expectation God has put on us as men and we need to work through our tough times.
So…the title of this BB is “The Burdens of Weight” for a reason. While having my (almost) daily Coffeteria with my wife on our porch when I return from F3, we talked about how carrying that extra weight around today felt awkward/hard/annoying/frustrating/etc. (at least for YHC). It was hard carrying that weight, and I believe every man felt the same way today. That’s why it’s important to remember that we are blessed to have our brothers of F3. We don’t have to carry the “weight” or burden of life on our own. We have each other’s back and God does as well. He is the one who lifts our burdens, and that’s enough.
“I am not able to carry all this people alone; the burden is too heavy for me” Numbers 11:14 ESV
When Lazy Boy asked me if he could help me out by taking the Cinder Block during our final mosey to the rock pile, I told him, “No, I’ve got it for now”. I wanted to finish what I started and with the rock I started with. It was a burden though, and when we got to the breather of Merkins (some breather, huh?), I asked him if he would take the Cinder Block for me. He did…all I had to do was ask. This is symbolic by design, and what God put on my heart today! Don’t be like me…ask for help, or at least take it when someone offers.Thanks for your help today, Lazy Boy! I definitely needed it.
Thanks to OneStar for taking us out in prayer today.
Keep working hard, fellas. And let me know if/how I can help you in any way (and be helped)!
Iron Sharpens Iron!
21 Pax (18 Men, 1 Teenager, 2 “Young’ens”) showed up today for the Monthly Wednesday AMRAP at Marvin Ridge High School. The temperature was great, but was a bit more humid than what we have experienced lately. No need to worry about it…just work.
Disclaimer and Safety instructions given at 5:29am, cranked up the new Playlist on the Bluetooth speaker, then head toward the Track and Cafeteria area. Lanterns and chalk-marked stations were already set out (thanks to the help on my 2.0’s), so grab a Lifting Rock for 2 of the 7 stations and drop them. Time for a quick warm-up…SSH + Quad Stretch + Low Slow Squat + Peter Parkers.
Here is what this quarter’s course and (7) Stations look like:
Everyone worked very hard today, and it is clear that the Pax is getting stronger, faster, more fit every month. The numbers have improved and there isn’t much of a gap anymore:
Dasher takes today’s title with 6.0 Laps completed! Nice work, brother. You crushed it!
Centerfold = 5.4 Laps
Hawkeye (2.0) = 5.4 Laps (his first AMRAP experience)
Jingles = 5.2 Laps
Honeycomb = 5.2 Laps
Garbage Plate (2.0) = 5.2 Laps
Flash (2.0) = 5.2 Laps (tried to catch his older brother!)
Soft Pretzel = 5.1 Laps
The Knish = 5.0 Laps
Pocahontas = 5.0 Laps
Dana = 5.0 Laps
Johnny Utah = 5.0 Laps
Illiterate = 5.0 Laps
Lazy Boy = 5.0 Laps
Goodfella = 5.0 Laps
Das Boot = 4.6 Laps
Bratwurst = 4.5 Laps
Carb Load = 4.5 Laps (awesome work by a guy in his 2nd week or so)
The Grease Monkey = 4.4 Laps
Legalized = 4.2 Laps
Endo = 4.1 Laps
As you can see, there were many guys in the 5.0-6.0 laps completed range today (15 of the 21 Pax!). That is incredible work, fellas. YHC unintentionally played some mind games after telling everyone there was about 5 minutes remaining while I was on the back stretch, then realizing it was about 30 seconds when I got back to the start! Brutal! My apologies, fellas.
Either way, I know you all crushed it and I know we will see many guys hit the 6.0+ laps range in July. The record for the current course is 6.1 laps, so let’s get it!
It’s always a pleasure to lead this group of men. I’m encouraged to see the consistency in attendance, with weekly averages of ~20! That’s awesome. Keep working hard, inviting some FNG’s, and branching out to other AO’s if you only attend Dromedary.
Fixin’ it for Christ opportunity coming soon. Please talk to Jingles if you can serve at all.
Feelers are out for an additional AO/workout in the Marvin Ridge area. Targeting Sandy Ridge Elementary, Rea View Elementary, or another at MRHS. With our growth, it seems feasible to plant and grow another. Stay tuned…
Rockwell on Q at The Arsenal at Indian Land Elementary tomorrow. Some guys are planning to support him and our brothers across the boarder!
Thanks to YHC’s 2.0, Flash, for taking us out in prayer. Sorry to Johnny Utah for Flash jumping in over you!
***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!