Q swaps are fun — especially when the only 2 Pax who are aware of the swap are the Site Q’s. Sensei and I planned a Q swap to keep things interesting with the Sparta run and the Peak51 boot camp. What was especially fun is when the 7 other Pax that showed up on Thursday for the boot camp found out the Site Q for the running workout was on the lead. I’m pretty sure I heard a few grumbles about needing to change shoes. Regardless, we had a FNG and an out of town guest to show off for, so after the disclaimer, we took off like we were shot out of a cannon. Here’s what our 2 guests (and the 6 vets) got to experience.
Mosey to Ming Fu for COP
Mosey to Plantation Animal Hospital. Grab 2 rocks & perform the following exercise OYO.
Mosey to Matthews Elem picnic tables stopping approx halfway there for impromptu Monkey Humpers while the 6 catches up
Mosey to basketball goals in bus lot
Pax planks around the 3 point arc while taking turns shooting 1 free throw one at a time. Each made FT reduces # of reps
Mosey back to launch for COT stopping at the FBC parking lot for a Hand Slap Merkin ladder and again at the intersection of John & Trade Streets for Freddie Mercuries while waiting on the light.
Arrive at 6:15:30 for COT with Sparta
It was nice to see so many new(-ish) faces out Thursday AM. TClaps to Spammer for bringing his 2.0 (now known as Catfish) and to Blue Oyster for posting while in town on business from Greensboro. Everyone put in a solid effort this morning and found a few new coupons to incorporate into their next Q. We should contact Carolina Courts to inquire about starting a basketball league for guys who have jelly arms and smoked shoulders due to doing several minutes of planks and dozens of Merkins, Dips & Burpees. I’m sure they could charge admission and bill it as a comedy show. The more shots we took, the worse they got. My unscientific poll reported that approx 60% of the shots were airballs. The Hand Slap Merkin Ladder was a crowd favorite and a Q fail since we did it in the midst of the loose gravel. We had fun. We got some exercise. And we’re all better for it.
It was a pleasure to lead. Thanks Sensei!
5 obviously forgot to check the forecast and decided to show at Kevlar for their weekly Friday beatdown. The weinke was simple — work on endurance, strength & agility for 45 minutes. We accomplished our goal and everyone (hopefully) got their money’s worth. Here’s how it went down.
Disclaimer given & a slow mosey throughout the parking lot of Christ Covenant Church stopping at the halfway point for COP
4 Corners (think of Paula Abduls on steroids)
Mosey to benches & fire escape stairs on back side of sanctuary
Mosey back to launch for 5MOM
It was the last, last cold Friday for the next 8 months. 5 showed despite the 33 degree temps and heard way more than they expected about a show YHC was convinced to watch on Netflix. Binge watching 3+ hours of chick flicks with the M each night is an acceptable excuse to miss the next day’s workout. Right? Can I say “chick flick” without getting Canceled? Anyway…… Here’s my official review: It was nothing more than 2 seasons (20 episodes total) of one giant Hallmark movie. Great for spending time with the M between NCAA Tournament weekends, but you gotta kill the time somehow. #happywifehappylife
Despite the cold temps and boring Netflix reviews, BLC, Wormwood, Clover, & Orange Whip crushed it this AM, and are all better for it. The only thing harder than this AM’s workout was trying to explain in writing the 4 Corners exercise.
Check the Social channels for upcoming CSAUP & monthly challenges.
Have a great Easter weekend & Spring Break.
PS – Remember – without Easter, there would be no Christmas
Area 51, Waxhaw, & Union Co have a new AO named Clean Slate. It launched from Porter Ridge High School (Indian Trail, NC) on 1/2/21, and it’s one of, if not the best, AO in the region. YHC was asked to lead a solid group of HIMs for the 3rd Saturday workout, and I’ll do my best to document the events of the morning for your reading pleasure.
YHC tried to arrive early to strategically place a coupon, but at 06:15, there were already cars in the parking lot. Several Pax were already standing around in the brisk 31 degree morning air eagerly awaiting what was to transpire across the 3 campuses of PRHS. 06:30 struck, a reminder of the Mission of F3 and DCCS were given and we were off and running. Literally.
Mosey from the football field’s parking lot to the elementary bus lot for COP
Exercise 1 – The Cheese Weave
Exercise 2 – Playground Pull Set (3 rounds OYO)
Exercise 3 – 4 Corners (1 full lap)
Exercise 4 – Partner up and CMIYC to main entrance of PRHS
Exercise 5 – More Merkins
Exercise 6 – Free Throws
Exercise 7 – People’s Chair + Air Presses
Finish exactly at 07:30!
Solid effort by everyone this AM & lots of chatter right out of the gate. Fuse Box showed up wearing a brand new pair of New Balance shoes. A few Pax quickly noticed them and the chatter seemed to focus around his buying experience, his comfort level, etc. If I didn’t know any better, I would have thought the Pax had a foot fetish. I think it was just shoe envy. YHC did my best to keep us out of the marsh-like conditions (out of respect for Fuse’s shoes). The chatter about the shoes died down about the time CMIYC when it turned to Posse bolting out front like he was shot out of a cannon. The Indian Run must be a new concept/exercise to the guys because it was an epic fail. Practice makes perfect…. Speaking of epic fails, the free throw shooting contest was….interesting. Lots of airballs & bad misses (but lots of laughs).
PRHS proves to be a solid AO with lots of options. It can thrive if we put effort into it & there’s not doubt that the Pax of F3 Waxhaw will make it successful. It was an honor to lead you guys. Thanks to Catfish for asking & for the solid take out.
Announcements (failed to record, so going off memory)
The forecast called for a 90% chance of rain at 5AM, so YHC wasn’t expecting much of a turnout at Centurion, but 8 studs proved me wrong — I guess misery loves company. One even got a little extra credit by running in from his estate. Although they were prepared for nothing short of a soggy workout, that didn’t stop the grumblings about wet feet, soggy shoes, etc. 05:30 hit. Disclaimer provided and we did our best to find a dry spot on the Charlotte Catholic campus. The mosey to the parking deck was a little longer than YHC planned due to a missed turn, but we eventually got there — had to practically cross a river on 51, but the deck was nice & dry. Wish I could say the same for us.
We entered the deck, ran to the far set of stairs, up one level and back to the deck entrance for COP & the Main Event.
The Main Event:
#2 – Line up along the center wall. Toy Soldier walk to outside wall & repeato
#3 – Lt. Dan up the ramp from L1 to L2 (try not to make eye contact with the CMPD officer)
#4 – Line up on every other parking space & assume the plank position. Plank walk R to the next line – 3 Merkins – plank walk back – 20 plank jacks. Repeato 5X
#5 – People’s Chair on the wall + 25 air presses
#6 – 25 calf raises each direction (toes straight, pointed in, pointed out)
#7 – People’s Chair on the wall + 50 air presses
Return to launch (in the rain & ankle deep puddles) for 6 MOM
Great effort out there today by everyone. Site FNG, TriDelt, made an appearance and YHC saw several new faces (Can’t remember all of the names, so no tags – Q fail). That’s the greatest benefit of Q’ing at an AO where you aren’t a regular — it shakes things up for everyone. It didn’t take long to forget about the nasty weather. Miserable conditions help build bonds that workouts in sunny and 70 degree days can’t. It was a great honor to lead. I hope to have the opportunity to do it again sometime.
Thanks to Mermaid for the Take Out.
There are few regions that are setting the example of how to Get Right, Live Right, Lead Right & Leave Right better than the men of F3 Waxhaw. That’s why I was honored to be asked to Q Homecoming (more on that later). YHC did a little recon work at the campus, was given some advice from Posse on how to handle the Corona-COT and set out to put together a weinke that would make the Pax hate me for putting them through it, but would also make them want me to come back again for a future Q. I’ll leave that up to the 5 who weren’t either self-quarantined, at Commitment or at Gladiator to decide. Here’s how it went down.
The Roving COP
Mosey from cars to top of carpool circle – SSH X 20
Mosey to top of hill – IW X 20
Mosey back to bottom of hill – Low Slow Squats X 20
Mosey back to carpool dropoff lane – Arm Circles X 10 each direction
Partner up for CMIYC – no touching! P1 runs the carpool circle. P2 performs called exercise until P1 catches them
Mosey to band tower. P1 runs stairs X 3. P2 performs called exercise until P1 completes 3 climb
Mosey to Monkey Bars. All exercises OYO X 3 rounds
Mosey to elementary school playground
Grab a lifting rock from rock pile at the fence
Mosey to swings
Mosey to basketball court for March
Shoot free throws – every make removes 10 reps from the called exercise (except burpees. 1 make removes 1 burpee)
10 Merkins X Pax = 50 Merkins at stake. Had to perform 40. SMH
10 WWII sit-ups X Pax = 50 WWII sit-ups. Had to perform 40. SMH
10 Burpees. Had to perform 9. SMH
Mosey back to Middle School carpool lane but stop at rock pile by “mobile classrooms” for 20 more O/H press.
I mentioned earlier that I was honored to be asked to Q a workout in Waxhaw, but Posse let it slip that they were running out of people for the 70 Day Q Challenge and were scraping the bottom of the barrel….
It was good to see Blue Screen back in the Gloom. #Kotters Dude can almost shoot a decent free throw
I had the opportunity to meet Southern Tip this morning for the first time. He’s killing it like a veteran. He was out front for every mosey but didn’t set any records from the free throw line
Frack came in hot at 5:30 but made up for being “late” with his effort this morning. Don’t be surprised if you see him practicing his free throws. Just sayin’
Posse did a solo pre-run to get warmed up and killed it during the workout. Dude always puts forth a solid effort but I don’t think his 2.0 has to worry about his dad beating him in P-I-G or any other basketball game any time soon.
YHC is sorely disappointed that all of the Spring sporting events have been Covid-cancelled (#MarchSadness), so YHC decided to build in a little fun this AM and everyone discovered how humbling and hard it is to shoot a free throw with 1) a flat basketball and 2) with wobbly arms fresh off of dozens of reps of pull ups, merkins, O/H presses, curls & tricep extensions. It’s a good thing the Pax at homecoming are so good at boot camping because b-ball is definitely not their strong suit. I think we made 4/20.
During Name-O-Rama, YHC was called out for starting with a fist bump. #Cobains It’s hard to break old habits because even though I was called out, Posse still gave me the knuckles. #Cobains. The rest of the COT was done with proper social distancing and we finished up kneeling during our closing prayer. Thanks to Blue Screen for the take out.
I was worried about living up to the standard the Waxhaw region has set for its workouts and tried to create a fun & challenging beatdown. I was happy to hear that I built in some coupons & areas that had not yet been discovered. Weddington Middle is a great AO. I hope everyone got their money’s worth because it was truly an honor to be asked to lead this morning. Already looking forward to the next time.
Madison (Q), Gypsy, Christmas, Arena, Retread, Funky Cold, Full House, Box Truck, Turkey Leg, Cage
Leave AO & turn left onto Trade St. Follow Trade across new bridge & regroup on the other side.
YHC explained that the workout consisted of timed hill repeats until 6:05, and then we’d head back.
Run up the hill towards Squirrel Lake Park for 2 min and recover back down to the bridge. Repeat until 6:05.
The Mole Skinny
8/10 Pax were thinking “Safety First” and wore reflective gear and/or headlamps.
I’m sure somewhere on some obscure marathon training plan, it was either Hill Repeats or Timed Intervals Day. The guys who showed this AM are some of the toughest MF’ers out there. There’s nothing we can throw at them that will knock them off their game. We’ve tried The Board of Suck, tires, hill repeats, track intervals and even timed hill repeats.
We should feel honored to be the first people in all of Matthews to travel across the “new” bridge on Pleasant Plains. Just minutes after our workout ended, the barrels were moved and the “new” bridge was open to traffic.
I don’t know how many of the PAX listed above are training for Fall marathons (full or half), but they should be. They are solid, strong & fast runners, and it was an honor to lead.
No tires were injured in the making of this workout
Let Them Soar 5K is Oct 12. Speed for Need event. Come support the race and make a Track Commander’s day.
Contact Gypsy to Q Sparta
Thanks to Slim Fast for taking us out.
Warm temps brought out the best WUC had to offer on Monday morning. The clock struck 05:15 and 8 PAX were off under the watchful eye of a friendly Union County sheriff’s deputy. He witnessed the following:
05:15 Disclaimer & mosey from launch site towards Target stopping at the far corner for 20 SSH IC.
The roving COP yogged to the next far corner for 20 Low Slow Squats IC.
The caravan of Pax completed the last COP exercise at the midpoint of the parking lot with 10 Merkins IC.
The Warm UP
Line up on the curb facing the far end. Before us are 6 parking islands and we quickly put them to work as our 1st pain station.
At each island, perform 6 reps of called exercise. Complete 6 times. 6 Islands, 6 reps, 6 times a/k/a The Beast
Exercises consist of 1) Merkins 2) Jump Squats 3) LBC 4) Carolina Dry Dock 5) Sister Mary Catherine 6) American Hammer
Warm Up over
The Main Event
YHC overheard a comment that I wasn’t going to be invited back when the Beast was called. I guess if it’s a one & done type of Q, may as well give it all I got.
Mosey to corner 3 of the Target parking lot, hang a left and head back towards the launch point. Along the way, we find our 2nd pain station. YHC has strategically placed 9 different stations in the parking lot. The idea is for each Pax member to pick a station (2-8) and performed the called exercise until the Pax at station 1 finishes a down & back lap, then everyone moves one station to the right. The wild card is that station 1 (timer station) has a 40ft long, 50lb fire hose that ‘s ready to be put into action.
Station 1 = pull the hose past the island (approx. 40 yards) and back
Station 2 = Merkins
Station 3 = Jump Squat
Station 4 = LBC
Station 5 = Wide Arm Merkins
Station 6 = SSh
Station 7 = American Hammer
Station 8 = Carolina Tri Docks
Repeat the circuit 2X
6 Minutes of Mary
LBC / Flutter / Freddie Mercury / Pretzel Crunch (each side) X 20 IC
I was honored when Damascus asked me via text on an early January morning to Q Asylum on Feb 4. I quickly obliged and once he knew he had me, he followed up his original text with one that simply said, “In full disclosure, that’s the Monday after the Super Bowl”. The guys at Asylum are like the New England Patriots — you can throw anything at them and they keep giving it their best and perform at the top of their game. Every. Single. Time.
There isn’t a harder working group of Pax in the F3 Nation. Proof of that claim was the fire hose pull. The immediate grumble chatter about the hose led me to believe it was making it’s first appearance at Asylum. To ease everyone into their first experience with the coupon, YHC instructed to pull the hose to the first island and to run back. 2nd man up was to run down & pull it back. Damascus set the stage early and modified — he pulled the hose down AND back. No one was going to let him work harder than they were, so each man followed suit. YHC even noticed that on the 2nd round, guys were ramming the leading edge of their hose thru the bush #thatswhatshesaid — an extra 15 yards away.
Lesser AOs leave the hose at the pain station and make the Q tidy up after COT, but not these fine gentlemen. The Pax was so enamored with the coupon, they pulled it back to the launch site.
During Pain Station #2 chatter turned to the big game from the night before, Tom Brady, Julian Edleman, PED’s and then somehow focused on Damascus, his home in Maine, and his nipples. I’ll leave the rest to you imagination.
TClaps to all 9 who forced themselves out of the fartsack on the morning of a day that has more people calling in sick than any other da of the year.
Thanks to Damascus for asking me to lead such a fine group. It was an honor
Q Source following
Joe Davis – March 9
PAX: Bernanke, Woody, Hair Band, Bullwinkle, Gypsy & Christmas
That’s what she said. That quote was hear within minutes of the PAX leaving the dim warm dome light in their vehicles. I think it was because they witnessed YHC pulling the hose out of Gypsy’s truck. Various moans & groans could be heard. A witty comment or 2 was made and “That’s what she said” quickly followed. YHC signed up to Q Thrive a several weeks back and was excited to get back to one of the best bootcamp AOs in A51. YHC had no idea snow & ice would fall a few days before #Cantore, but Tuesday AM was cold & dry. Sadly, several PAX decided to fartsack and missed the fun that followed. That’s what she said. That quote was hear within minutes of the PAX leaving the dim warm dome light in their vehicles. I think it was because they witnessed YHC pulling the hose out of Gypsy’s truck. Various moans & groans could be heard. A witty comment or 2 was made and “That’s what she said” quickly followed. YHC signed up to Q Thrive a several weeks back and was excited to get back to one of the best bootcamp AOs in A51. YHC had no idea snow & ice would fall a few days before #Cantore, but Tuesday AM was cold & dry. Sadly, several PAX decided to fartsack and missed the fun that followed.
It went down like this.
Leave the parking lot and mosey down the side street to the far end. Circle up for SSH in cadence. Perform SSH until 6 joins the COP. (We did 50 IC)
Mosey down the street behind Carolina Courts to the other end. Perform Low Slow Squats until the 6 catches up. (We did 25 LSS)
Mosey down the street to the left of CC and stop at the 3rd corner for Mountain Climbers until 6 catches up. (We did 25 MC in cadence and then switched to Merkins)
Complete the 4 corners of COP by running back to the cars. Mix in a shuffle to the right & a shuffle to the left. Halt at the picnic shelter & find a partner
Mosey to side street #1 for station work (there just happened to be a 40ft firehose laying around).
Station 7 = American Hammer
Perform exercise at your station until hose gets back. Shift 1 spot to the left. Repeato until everyone has had a turn on the hose. #thatswhatshesaid
10 minutes left. Plenty of time for Dan Taylor & Jack Webb. Dan Taylor is Jack’s 2nd cousin on his mother’s side. It’s 1 full squat followed by 4 lunges. Jack Webb is 1 merkin followed by 4 air presses
Finish up with Mary – LBC x 20, Flutter x 20 in cadence
It’s been a while since the fire hose has been to Thrive. I’m sure the PAX would all like it to be a while before it makes its return. That 50+/- yards each way was a killer. Lots of chatter the night before about posting in the cold, moist temps. That’s all it was — chatter, because none of the talkers bothered to show. YHC heard at least 5-6 “That’s What She Said” references. They come all to easy when the hose is out (that’s what she said).
Conviction needs Q’s
The opportunity to participate in a Speed For Need race is not something to take lightly. If you’ve ever been to a race that SFN is a part of, you see the joy that our riders & their families have from our efforts and willingness to finish second. Being part of a SFN event is touches the lives of so many people. If you’ve been to one, you have seen it firsthand. If you haven’t yet had the opportunity, your next chance is November 10.
The mission of The Exceptional Foundation of Charlotte is to provide a facility and programs for individuals with Intellectual and Developmental Disabilities to meet regularly and experience a broad range of social and recreational activities designed to promote healthy living, support social relationships, explore the arts, improve functional skills and foster community involvement. TEFC is celebrating its 2nd anniversary by hosting the 2nd annual Let Them SOAR! 5K on November 10, and you get to be a part.
Speed for Need was honored to provide racing chariots for Track Commanders Kyle and Connor last year, and we’re excited to participate in the race again this year. We’ve added additional Track Commanders this year and will be including a Ruck team to participate in the 5K. Again, we get to be a small part of a life changing experience for the TCs and their families.
You do not want to miss this opportunity to live 3rd, and to be the vessel that provides a lasting impact to people and their friends & families with disabilities. The Let Them SOAR! 5K launches from Christ Covenant Church, the AO for Skunkworks & Kevlar, and the race course takes you through the heart of Downtown Matthews. Details on the race as well as a link to register are below…you can participate by yourself, join a team, or even be a “Spirit Runner” (you get a t-shirt and don’t have to run!).
YHC expected the regular group of regular attendees at Sparta this AM because it was not raining, and the screen shot of Spartan turned part-time weather man, Gypsy, showed 34% chance of rain — that’s 66% of no rain. We all thought we were in the clear, literally. Mother Nature decided otherwise & when the clock struck 05:15 this AM, YHC, Gypsy & Christmas tried to dodge rain drops as we headed out on our tour of Historic Downtown Matthews.
There was a solid group of runners present this AM, so we threw out the Weinke and just ran. In the rain. Over downed trees, through mud, and in the rain some more. Two of us got 5.25 miles and 1 got 6.2. One got muddy, and all got soaked.
The Moist Moleskin
It was dry until 5:15. Then it started to rain, and it rained hard for about 50 minutes of our 60 minute workout. Although it was raining, most of the run went without incident. YHC intentionally avoided the 4 Mile Greenway because it was likely full of puddles. We ended up there anyway, and found a tree down on the path. There were no issues going up, over & around the mighty oak. It eventually stopped raining and headlamps were practically useless. On the trail, it was so foggy (moist) and damp that they provided little less than an amber glow in the gloom. The certainly failed to illuminate large piles of mud that were washed across the path. YHC found one the hard way, took a trip, and simulated a Pete Rose-esque type of slide though the mud. Thankfully, the mud was 2-3 inches thick, so road rash was minimal. (I was so covered that I had to hose off in the yard when I got home.) We got back to the AO to meet up with Peak 51, and it started to rain again. Hard. It sucked.
sign up to Q Sparta. It’s fun
Christmas has his Birthday Q at Kevlar tomorrow – hope he doesn’t wear his birthday suit.
Great group of men, friends & athletes. As always, it’s an honor to lead.