28 strong for an invigorating morning with temps finally back down to allow for the stallions to run free today in their winter coats. Lots of activities this weekend, so I wanted a workout that wouldn’t pile up the miles. Also had Foundation to take part of this substi-Q – with the added benefit of the traveling sub woofer for music entertainment.
Extended DCCmS (Disclaimer, Cell Phone, CPR, modify(if you must), and Safety)
Warmup – Mosey to front of the Middle School for SSH/Merkins/LSS/MC all with Excellent Cadence
The Thang –
Head to High School grab a bench for 5/10/15/20 – group of three exercise merkin or derkin/dips/step ups
Head to High School Parking lot for Starfish with 4 corners 10 reps at each (big boi sit up/tyson/speed skaters/bobby hurleys) – each time that you return to the center/Speaker 1 burpee and increase +1 each time.
3 Total Rounds – worked out like this
This took longer than expected – not too much mumble chatter
Hand over to Foundation and speaker mosey to the benches behind the cafe. 3 rounds of:
20 dips on bench by grass – head to cafe benches for 10 jump ups – on return around island: bearcrawl/duck walk and Crab walk.
Mosey back to COT with Speaker
Lots of great work today;
Some regulars putting in a good effort: Fuse/Rudy/Boitano/legalized/Damascus/Banjo/Trojan/Foundation/Xerox/Akbar/Mad Dog/Frack/OneStar/Gliday and fiji looks to becoming a regular/Xerox sporting some new F3Gear/Cobbler/Frack looks like he is regaining 2017/18 form and posting. Lots of regulars looking to improve some aspect of their 1st F. It doesn’t have to happen every workout – but look to push yourself on a portion or an entire workout to make progress.
Awesome to see the newest Pax continue to post: Merlot/Slow Pitch/Big Ben/Floppy Disk/Bounce and Wrigley – you guys are crushing it – keep posting and seeing the results – looking to get to know each of you better in 2020.
Kotters – Welcome Back – CatFish/Loafer 2x this week?/
and The Couples Retreat ABE Yoga Class – Zin/DeadWood/Dasher – form was so good I had to look away during the Downward Dog portion – but apparently that excited one of the PDS boys.
Lots of great work being done at the workouts at the dinner table in the first few weeks of 2020. Keep it up – look now to add in the Service aspect to serve others.
COTS – Pray request: My M-inLaw and OneStars Grandma in the hospital.
Big Weekend – The Gremlin – ALL PAX need to do this at least ONCE – it will break you physically and emotionally. Trail Race at Whitewater Center/homecoming and Commitment/
2nd F in 90 minutes Improper Pig
Jumped in to Q and wasn’t sure what to plan as we’re seeing a lot of new faces this time of year!!! which is fantastic. What better way to show the newer folks what Impromtu’s monthly AMRAP was all about. Not wanting to go full 30 minutes I sliced it down to 15 minutes or 2 full laps and upped the counts to 20 – which is a burner for the tysons.
With that in mind some of the AMRAP regulars showed up – This would be good- as we didn’t have a chance to do a proper course tour. Would rely on folks taking the lead from those in front. –
DCCS (Disclaimer, Cell, CPR, Safety) – all covered
Warm up – lap to middle school and back (SSH,Doogan,Merkin, LSS)
Head to light pole- path for Paula Abduls – 2 light poles forward (20 mountain climbers) 1 back (10 jump squat)…all the way to Rudy’s Poop Palace
Grab wall, air press while waiting>>>> 15 Donkey kicks on your own.
Head to Amrap course – thought an abbreviated AMRAP would be good as there were a lot of folks that have not enjoyed the course. Goal was for everyone to complete 2 full laps.
-20 Yes that’s right – Tyson’s
-20 Step ups
-side shuffle around the cirlce
-10 Bobby Hurley’s
-bear crawl to light pole
It was good to get back on the course and see everyone pushing it for the 2 laps. I like the idea of doing this in some form or fashion so that each Pax can measure themselves and look to improve. Look for variations of this in the future. We won’t call it Amrap as the new feature at Impromtu will be the “Amazing Race Series” (last Friday of the month)
It’s also great to use when you don’t have full weinke –
Some first timers to the course (I think) – Wrigley, Merlot, Flip Flop, Slow Pitch—- great work!!!!
Mosey back to middle school stop for 20 merkins in cadence/ 20 derkins once at ms benches
COT with Swarm
Christ Closet Folding Party – Saturday 8AM Union United Method Church (newtown/cuthby) 2.0 friendly.
Ray of Hope – Great start per Lou and Dana- lots of toothpaste/brushes -will be dropped off today. This is a local group serving right here in our community – we can have an impact. Look for things that are not covered under assistance program – non food items, such as Hygiene items, cosmetics & vitamins. More to come on 2nd collection specific needs.
Lots of options for Saturday workouts: Gladiator (speed walking/light stretching), Commitment and Homecoming.
We are off to a great start in 2020 -Attendance is up across the board, FNG #’s are up!!!!! Let’s keep the momentum going and try to avoid the Jan 22nd cliff. Previous thinking was that it takes 21 days for someone to form a habit; newer findings suggest that it’s closer to 66 days. What this means is that we need to encourage all the new FNG’s on a regular basis until mid March.
We also have a lot of personal challenges- Dryuary, Weight Loss and the goal list (see posse for xls)
Encourage each other and above all – have fun at the workouts –
Had the opportunity to Q at Bushwood and was a little nervous I must say. Where is the valet and how much do you tip at the bag drop? Golf attire, collard shirt, socks or no socks – lots to think about. I took out a cart for a quick run of the course to get my bearings (how much do you tip the Cart Guy?). 17 men showed up on a near perfect day to play 18. While I didn’t think this would be Junior Tour event -I was surprised that this was a Champions Tour Event – 17 Pax – Average Age of 46
(FYI – need to get Dobber? added into the system)
Disclaimer, Cell, CPR, Safety
Warm up: Typical: SSH, LSS, Merkin and Mountain Climber
Mosey to one of the the lower income neighborhoods in marvin:
Mosey through path to parking lot for some basketball conditioning:
Line touches. Sideline to Sideline. Partner up. Go sideline to sideline in 1 minute for x number of line touches. Combine # you didn’t get to for Burpee penalty.
This is an old pre-season basketball conditioning drill that might have been performed in the 80’s. Garbage cans would be placed at each end of the court. We could have used the cans today – Hats off to Dobber with the first Merlot spill of 2020.
Asked the park ranger to help speed play and get us in front of the foursome that was goofing off— headed to wall.
COT/Announcements: Toothbrushes/Paste/Soap – needed for Ray of Hope bring to Dana and others. Christ Closet Folding for this Saturday 8AM AkBars Church on Newton/Cuthby. 2.0 friendly
Lots of Respect’s and those in the forty something bracket – average Age of 46… Very Impressive. I don’t know of a place – gym, ymca, or neighborhood club (not to be named) that would give this type of effort in the gloom on a consistent basis. We are truly blessed to be surrounded by outstanding men, who are supportive and in it together and who also don’t forget to laugh and bust BALLS. Besides the workouts we have some lifestyle habits some are trying to improve on: Dryuary still going strong and Weight Loss Challenge along with some goal setting to give a path for improvement in 2020.
Keep it up – Playhouse is open for business. *Disclaimer on the Playhouse*** Must be Unoffendable to join – must be willing to get your feelings hurt once in a while – can’t suffer from BUTTHURT
FYI – need to get Dobber? added into the system
23 total for a waffley good time in the 26 degree gloom. I’ve had to bag on the past Q’s I’ve been scheduled for due to travel -so a big shout out to the Site Q’s for pulling in subsiq’s at the last moment. As always the goals of Impromptu are simple: 1) Rain or Shine we roll 2) We’re always at Cuthbertson – no last minute changes 3) We aim for +1 more Pax to show over Diesel’s numbers and 4) We strive to go further than .24 miles. So today we hit our goals!!!
DCCS and then a quick mosey… had to wait for the #7 train from PDS/Crooklyn which was running a bit late – out jumped a mix between the Beastie Boys and Curtis Sliwa/ NYC Guardian Angels
Warm up – with 26 degree temps it took the Q a bit to warm up to “exercise is xxx begin ….halt…..recover”
SSH, Merkins, LLS, Mtn Climber, Plank Jack, BH’s and introduced the Burpee 180 or Burpee with a Twist
The Thang – Sequenced exercises in pairs with 10, 15, and 20 reps
Mosey to alcove #1 – Donkey Kicks and Big Boy Sit Ups. Goes like this: Do 10 DK’s then 10 BBSU.. 15 DK’s and 15BBSU…and finish with 20 DK’s and 20 BBSU’s. This would be the pattern for every stop we made around the lovely Cutherbertson Campus (#1 site in Union County)
Mosey to middle school cafe Benches: Step ups and SSH’s – again 10, 15, 20
Basketball slide to
Transporters/Rudy’s Shed: Bobby Hurleys/Speed Skaters (2 is 1) 10/15/20
Mosey to circle by HS (on the way had a chat with Zin about the garbage truck that passed us – it’s called the Garbage Connection. Seems like an interesting concept: Would they try to pair Zin’s old pirate costume with Boytano’s old skates (Pirates of the Caribbean on ice? Maybe DoughBoy’s stink ass gloves with Rudy’s shorts that didn’t make it (hillbilly air freshener?)
Mosey to HS Cafe Benches: Dips and Derkins -10/15/20 with a wrinkle – bear crawl around the triangle island between sets.
Mosey to HS Alcove – Mike Tyson’s and LBS: 10/15/20 – this was a gotcha
Mosey to Front of MS: Burpe with a Twist (Burpee 180’s and plank jack) 10/15 time permitting.
Announcements: Christ Closet Folding Party – See Dana. Bushwood converge at WatchTower. 2nd F lunch today noon- Viva ChickenWaverly.
Brother Mad Dog shared his health status: bottom line – healthy living has improved or almost reversed his heart condition (eating, working out- ditch the daily double martini/bourbon) is the best medicine (laughter is also pretty good medicine #Waffler’s@Diesel).
Akbar is the new Don of Impromptu. Don’t piss him off – one of the saltier Site Q’s you’ll ever run into.
Be safe- be good- see you in the gloom
So I knew that I signed up for Q on or around Veterans Day but after doing the Vagabond on Saturday my system shut down and I didn’t want to think about moving… my plan was low mileage – but high heart rate. Between Flash and Ignition 21 showed up for some Pre-Season conditioning.
Warm up – the basics of SSH/Mountain Climbers/Merkins and Bobby Hurleys.
Station 1 – Headed to the benches in front of the middle School for 15/20/25 (this is my standard opening) Dips/Derkins/BH’s 3 sets – 15 reps of each/ 20/ 25. I found someones kryptonite – balk, balk. This is a good one to get the blood flowing. I heard some mubble chatter – time to take care of that
Station 2 – Head to the covered overhang on the side of the MS. Lunge Walk length of overhang then hot lap around to start again. We did 3 more laps: side slide right, side slide left and bear crawls.
Station 3 – Mosey to Basketball Court for 15’s, 13’s, 12’s and 11’s. Sideline to sideline for a minute. Partner up – if you don’t make the prescribed line touches = combined burpee penalty for you and your partner. We did a total of 6 sideline to sideline sprints. The with your partner under a basket – 5 merkins and 1 burpee. We in a circle hitting the 6 hoops. Not much mubble chatter – a good number of Pax did not incur penalty Burpee’s – way to go!!!!
Station 4 – Mosey to Transporter/Rudy’s Shed for 64/32/16/8/4/2/1 Apparently the methane lingers a bit at the shed or maybe there were some Pax contributing>>>> ask Glidah who politely moved away from said pax.
64 AirPress/32 Donkey Kicks/16 BH wall dunks/8 – double touch wall merkin/4 Big boy/2 Big boy/1 Big Boy.
Head back to the parking lot – mosey to first cut out – run to gravel – back pedal return. On the way back to COT – 5 Low Slow Squats at every tree. Trees on the Left – Trees on the right
Great job today by Chicken Little – as a Site Q your goal is to 1) ensure that a challenging workout is scheduled and 2) man the back of the pack and pull the six or FNG’s forward.
Turnbuckle pushed today- keep coming out brother!!!!!!
Drop Clothe continues to post in week 2. Gator Cub returning to form
Blades of Glory becoming a regular post!!!!
F3 Xmas Party this Saturday Lawson Clubhouse – Decorating Committee starts at 3PM. Burn some extra calories at Gladiator (Cuthbertson Location) this Saturday.
Choices,,, we now have a lot of those with regard to workouts here in the Waxhaw cluster. I guess it’s like ice cream flavors as some workouts are plain like vanilla (running), some contain nuts and fruit (Diesel) and some are low calorie (Cerberus). Here at Impromptu we aim to be the freaking blizzard. We stand the test of time, we’re consistent and who doesn’t love a frozen treat?
13 PAX showed up to hit the Circuit course (AMRAP apparently scares people) and test themselves.
Quick mosey to the course with some 80’s music – course preview and set the watches.
Rudy got off to a quick start and hit the Tysons with a left hook. We knew that pace would be hard to sustain, but he did it and knocked out a solid run. Way to go Rudy. PS he didn’t leave the course for a dump; but looks like he was practicing the stance in the picture.
Gerber – If you’re going to Talk the Talk, you better Walk the Walk!!!! Gerber threw down the hammer last night and didn’t disappoint. Set the pace and first group in the clubhouse.
Old McDonald shows up to most
AMRAPS circuits gives his all and continues to
improve. Always encouraging others around him – a true team player.
Chain Saw – what can we say – just damn impressive. A Double Respect who is also regular of the circuit club. He’s old school- like a timex – just keeps ticking. Awesome!!!
Big Ten – I mean where do we start? Or where does he finish? Well – both at this circuit. Big Ten started and complete the course for the first time. I can only think that he enjoyed this style of workout over the others he left in the past. Great results for first time on the course!!!!
Trojan – Making progress…. That’s what I see.. killed it with over 3 laps + Derkins. Solid effort and turned in an A+ performance. Very quiet out there – goes about his business like a professional.
Hooch – one of the main architects of this fine circuit. He owned the course today pushing like an animal after running 8+miles at a secret running club yesterday. (we forgive you).
Sprinkles – A pace setter today – leading the charge. I will say that I noticed an improvement in the Tyson form(pushup portion). That can only tell me that Sprinkles is getting stronger and has taken his citation from the form police seriously. Way to race today!!!
Segway – He’s not scared of a circuit course!!!! He had choices – like workouts without running. He tamed the inner beast and rose to the challenge!!!!! Glad to have you at here this morning.
MadDog – another long time Circuit goer. Results show as MD went further than last month and seems to thrive in the bootcamp style workouts that offer a variety of exercises!!!!
Legal Zoom (Andy) – A surprise entry in the circuit race this morning. He likes to hit the pavement and run at Clyent Dinner so this was like home turf for him. Nailed it with 4+ laps setting an impressive pace!!!
The Knish – Fast out of the gate – a pace he know would be hard to maintain. But he dug deep and seemed to kick it into another gear hearing “ballroom blitz” for the second time. Well done!!!
Commitment & Gladiator at Nesbit tomorrow. Christ Closet Xmas toy collection. Tons of things going on in Waxhaw tomorrow.
It’s going to be a sad day when we retire this version of the circuit course at Impromptu. I am blessed to have the opportunity to be around such a strong group of men who put up with my grumpy old man persona. Out
8 made it out to a record breaking session at the Monthly Amrap at Impromptu. Aside from holding the Guinness Book Record for being the the best site , Impromptu set another record today; “Pax that travel the furthest” to be part of this special event – “88” Matt Rayburn covered 2,676 miles on his journey from Rocklin, Ca to Cuthbertson Middle School.
To quote “88” directly: “I’ve heard about the Monthly Amrap at Impromptu for a few year’s now. It has always been on my bucket list, heck it’s at the top, just ahead of visiting the James Polk House in Pineville. So me and the M, we’ve been saving up for the past few years; often times only buying 1 roll of toilet paper per month to cut expenses. I’m not going to lie; it was a struggle; especially during the weeks when we ate just black beans and hamburger helper”.
“But it was worth it – when I pulled into the parking lot I felt a chill run down my spine. Then “hooch” led us to the course and took us on the course loop – a tear came to my eye.” But it only got better”
“The course was laid out perfectly, a mix of Mike Tysons, Derkins, Step-ups, Dips, a Rock Carry, Bear Crawls followed by Bobby Hurley’s and a Burpee lap counter.”
“The starters pistol went off- Boom – we all raced to the first station and from then on it was just pure adrenaline kicking in. I was cruising for the first 2 laps, but I felt the gas tank running low, I think I started too fast – I was in trouble”
“When I thought I couldn’t go on any further- I heard some sweet music off in the distance. I started to run faster, the music was drawing me in and as I approached the step-up station it came through clear as a bell – “Watermelon Crawl by Tracy Byrd”
” Well if you’re ever down in Georgia round about July
If you ain’t in a hurry then you oughta stop by
I can guarantee that you’re gonna have a ball
Learning how to do the watermelon crawl “
” Well we got a hundred gallons of sweet red wine
Made from the biggest watermelons on the vine
Help yourself to some but obey the law
If you drink don’t drive do the watermelon crawl”
“Do the watermelon crawl
Have fun you all
Do the watermelon crawl”
“Needless to say, hearing Tracy Byrd was music to my ears and all that I needed to dig down deep and burn through the rest of the course”
Any final words Matt?
“It’s a day I’ll never forget – Thank You F3Waxhaw!!! Dreams do come true!!! -Matt Ryburn “88”
Aside from “88” everyone gave a tremendous effort. Bottlecap and Hooch were pacing and even added in a Danny Hurley to the mix. (Danny, the younger brother to the legend Bobby, was a lefty and really never played defense). Akbar was the silent assassin today – he was stalking BC and Hooch and closing in. Chainsaw, who I might add had picture perfect form on the BH’s – I know there’s a peach basket hung above your garage. Legalized was pushing hard and determined as all get up – Is he preparing for a Spartan, Bone Frog>>>>
But the MVP of the day has to go to Posse for the music selection!!!! Thank you for introducing us all to the “Watermelon Crawl”
As your Proctor today – I pulled off a Blutarsky 0.0 laps and reps. Hey that’s a great name for a gear workout that does 0.0 mileage.
Announcements: There is a race SFN for the next 3 weekends. We need some SFN’s for the Isabella Santos this Saturday – Koman is covered – but everyone is encouraged to show and support the event. I forgot the one in three weeks – see Posse or SFN captain – Rubbermaid.
F3Waxhaw is active and growing- there are a ton of workouts for you to push and test yourself. Honored to be among this group – remember the workouts are the hook; but it’s the bond that we share as men that is the glue. So true for this group!!!
With the technical gliche of July haunting me for the past month… I found myself tossing and turning all nite. I even did some practice runs with the camera/video function on the mobile i device (what happens in a Lawson shower/ stays in Lawson) . Check. check, 1, 2, 3.. All Systems Go.
With temps in the 70’s the course was shaping up to be a fast track today – no rain, paths clear, Rocks all in place (Co-Site Q Hooch does a great job on course set up and filling our Q Schedule!). With that said 18 total out this morning to put in some work.
This is an opportunity to push/test/measure your physical progress – it gives you a baseline and then it’s up to you to see how you improve each month.
Some folks were out in front trying to break the course record – BottleCap, Legal Zoom, Deflated (he meant business today – own headphones/music – in the zone, Sprinkles and Dasher hit the gazelle mark of 4 laps – way to set the pace for the rest of the group.
Lots of folks on the course for the first time who went at it hard today:Rudy, Smithers, Spike, RickyBobby, loafer, High Hat
All the returning Pax made improvements over last amrap – CarbLoad, Foundation, Hooch, MadDog and Xerox !!!!!!! This shows that if you come to the workouts you will see results!!!!! Great work fellas.
The tracking sheetwith current and past results: https://drive.google.com/file/d/1yYT-1uxSDSvpsCPV7fWjzsi0eVUcv_Fb/view?usp=sharing
Be accountable to yourself!!! Put these results on your Refrig at home>>> look at it everyday – work hard when you post and make it a personal challenge to go 1 or 2 stations further next month.
Waxhaw Region Convergence!!!! It’s here – To all the leaders and fellow Pax that have helped grow our numbers, sites and outreach in Waxhaw- Thank you for your hard work. Monday – Show up early 6:30 – help with set up. Welcome fellow F3 travelers- show them why we are the fasting growing region in F3!!!!!
As always honored to be part of such a supportive and group of leaders!!!
A beautiful morning in the “Swarm/Nest/Playhouse/Watertower/WUC/Waxhaw” Region for the monthly AMRAP. 22 or so PAX made it to the start line and pretty sure the 22 or so made it through the course with varying amount of laps attempted/completed. I would be able to call out those 22 or so PAX; but I #Fused the recording of COT. Blame it on Old Man vs tech or just give me a pass ok….
The standard course. .47 mile each lap with stations (15 reps)
Tysons/Derkins/Step ups/Dips/Rock carry around circle/bear crawl+Bobby Hurley’s. Lap counter burpee
The veteran course runners+ 2.0’s led the way by closing in on 5 laps. A good cluster hitting 3+.
Lots of new faces hitting the course for the first time – Juiced comes to mind. He’s been to a few workouts and getting in the mix – he gave an effort today because he pulled from within AND a fellow Pax – Posse set the pace for him and encouraged him the entire way. I’m not sure we have an EFFIEE for this and maybe this is beyond EFFIE – but I’m thinking Posse should be nominated for a Lifetime Achievement Award F3 or LAAFie.
While Posse is often seen pacing withe a new FNG – it is really the site Q’s that need to be monitoring the back of the back and pulling the FNG’s along. I am as guilty as the other site q’s – Let’s make sure we add this to the DCCS.
Let’s make a pact as site q’s to give Posse a break – but also be the one pulling the fng’s through
Disclaimer, CPR, Cars, Safety AND any a reminder that a site Q will be working with pulling from the back of the Pax
Bible Study @ 5 Stones – see Lou.
3rd F opportunity at Waxhaw Elementary 8/3 morning. See Posse. This school has a lot of great kids – needs male leadership infusion
keep fellow pax injury free at Crane and Spartan