Author Archive Rockwell

The Cherry Picker

Coming back from Charleston being away for two years and finally dipped my feet into Q’ing again thanks to a Rugby punt to the ass by Rockwell.  Always kicking it up a notch!

Warmup time:

Started with 20 x Side Straddle Hops

Then 10 x Imperial Walkers

5 x Slow Count Merkins

5 x normal pace Merkins

5 x slow count Mountain Climbers focusing on stretching.

5 x normal pace mountain climbers.

A little mosey around the parking lot to warm up some more, intertwined with butt kicks, side running lunges, and the start of the dreaded overhead clap.  Little did the PAX know that I was smiling inside knowing what was about to destroy their upper body/shoulder.  #stillhurtat3pm

Focusing on destroying our legs and getting faster we focused on the killer sprint and squat combo that I have learned to love.  Mix in some David Goggins and releasing your mind to overcome and not think about pain, I think we managed The Thang pretty good..    hahah

Da’ Thang:

Broke up into 5 groups of 4-5 PAX to acquire spacing in between and so we don’t touch each others pretty faces.  #COVIDBSTHANG

4 x Rounds of the Following:

1 x Sprint down the entire double wide sidewalk

1 x 50 Air Squats

1 x Merkin position while waiting for 6 to finish.

(Q to motivate and push you hard)

After complete, a slow mosey around the school to the picnic tables.  Little did the PAX now that Cherry’s were there favorite fruit.  #diabolicallaugh  Partnered up and the fun began.

3 x rounds of the following:

1 x Partner Assisted 25 Shoulder Presses

20, 25, 30 x Overhead Clamps

Cherry Pickers until the Q had to stop.

25, 30, 35 x Seal Claps

25 x Dip OYO

So with 6 minutes to spare, I didn’t have the time for the Mighty “Mucho Chesto” but I can save that for another day.

We moseyed down to the start of the “doublewide” sidewalk and jail breaked to COT via a backward run….focus on those hamstrings!!  At this point I wish we had some burpee time, but as always….there is more room for next time.

My hammy’s were on fire at this point and I don’t think there was a dry shirt in the group today.  Can’t hurt me……Mind over Body…….

COT:  Don’t forget Q School slots coming up soon….July 25th.  Site Q school……July 18th.  Good leadership opportunity!!

After COT performance……  F3 Charleston always says the Pledge of Allegiance after their workouts…..so I brought that into play for all those who were interested in joining in.

Stay hard!!  Heisman Out!

Just a soupy campus tour…

20 strong for Impromptu today along with a few for Swarm!  If your goal was to lose some water weight, then today was the day!  Man, the air was thick!  Goodfella made the comment “at least it isn’t humid” …  he’s a liar!  However, nothing stands in the way of a workout for this crew! The disclaimer was given, and we were off…

Here’s what went down:

Warm Up Lap

Circle Up

SSH x 20

Imperial Walker x 20

Potato Picker x 10

Mountain Climber x 10

Plank Jack x 10

Run down to the end of sidewalk stopping at each light pole for 5 Bobby Hurley’s

Grab some wall

30 Air Press in cadence

15 Donkey Kicks

30 Jabs in cadence

15 Donkey Kicks

Mosey to the traffic circle

Merkin x 10

Run to other traffic circle

Merkin x 10

Repeat x 3

Mosey to the benches – Dips then run on sidewalk to the tables for Step Ups

30 of each, then 20 of each, then 10 of each.

Mosey to Parking lot – Suicide to each line and back all the way to other side of the lot

At each line do 10 LBC’s and 1 Burpee at each return

Mosey to the front of the school to the benches

15 Derkins – half lap – 10 Derkins – half lap

Mosey back to start.

Done!

ANNOUNCEMENTS and SHOUT OUTS

  • Be on the lookout for details for an F3 Waxhaw Spartan Race. This 5K race will include workouts we all normally do and will likely be held on Saturday, June 27th.  More to come…
  • 100 PAX Challenge is continuing to take donations. The goal is $10,000.
  • Prayer request – keep in touch with other F3 Brothers you haven’t seen recently. Some are struggling with depression, career challenges, etc…
  • Food Pantry every Thursday at Union Methodist. Could use toiletries and kid friendly foods.
  • Thank you Chicken Little for being the backup Q today!
  • Big shout out to Show Dawg! He is getting stronger and much faster!  Keep up the good work!

Memorial Day Popeye Special!

27 Pax paid their respects on Memorial Day.

Warmup mosey to the standard Popeye warmup.  10x Merkins, mountain climbers, imperial swawkers, etc, broken up by 10x SSH each time (God bless the SSH).

Start the workout, incoming rules apply (yell incoming, everyone does a burpee)

Move to the hill.  Bear crawl up the entire hill.  Medal of Honor reading, RIP Mike Murphy.

Mosey to the bollards.  LAC (legs, abs, chest) on stoplights, 10 reps each, to the soccer fields.

Low crawl (low, not bear, face dwn, everyone is wet) for 50 yds.  Medal of Honor reading, RIP Desmond Doss.

Mosey with intermittent Mary to the high school football field.

Mogadishu Mile run back to the parking lot.  Medal of Honor reading, RIP Gary Gordon and Randy Shurgart.

Gold star reading, RIP Ronnie Winchester, USNA football #73, class of 2001, Marine Lieutenant.

73 burpees, 10x each time broken up by variable Mary each time, in honor of my classmate Ronnie.

Bottom line, four veterans laid to rest, four primary exercises to honor them with random pain in between.  Thanks for letting me honor four heroes, one of them a friend.

 

Chainsaw, Frack (fellow OG), Rockwell, Buckshot, Boytano, Rudy, Blades of Glory, Fuze Box, Flash, Goodfella, Pickett Fence, Bo Knows (FNG, 2.0), Back of da (sp?,) Swimmers, Ice 9 (fellow OG), Posse (a.k.a Sargeant Hulka, The Big Toe), Premature, Bottlecap, Heisman (Beat Army, dude!), Wack, Shop Dog (fellow OG), Oh-69, Ricky Bobby, J-wow, Chicken Little, Popeye

 

No rain, no gain

8 of us braved the threat of rain today.  Slaughter quoted on an F3 podcast that “if you haven’t done a workout in the pouring rain, you are missing out”.  Were we hoping for rain?  I doubt it, but we posted either way!  The disclaimer was given, and we were off…

Here’s what went down:

Warm up lap

Warm up exercise

SSH x 25

Forward Arm Circles x 20

Backwards Arm Circles x 20

Seal Claps x 20

Overhead Claps x20

Mosey to wall behind school

Press x 40

Jabs x 40

Track – 2 full laps around the track.  At each corner do work:

Corner 1 – Burpees x 10

Corner 2 – Bobby Hurley x 10

Corner 3 – Bomb Jacks x 10

Corner 4 – Broad Jumps x 10

Mosey to basketball court

7’s – 1 Merkin – run to other end of the court – 6 Dry Docks.

Repeat – 2 Merkin – run – 5 Dry Docks… so on and so forth (always equals 7)

Mosey back towards COT – Jump Squat x 5 at each light pole

Parking lot Bear Crawl & Crab Walk

Bear Crawl 3 lines, Crab Walk 3 lines, so on and so forth length of parking lot and back

Center of parking lot

Circle up in Plank position – Each PAX calls out an exercise (10x) – PAX jumps up from Plank position, runs back to curb, completes exercise and returns to circle in Plank.

Indian run to the back of the school.  1 Burpee at the back of the line.

Grab some wall

Press x 40

Donkey Kick x 15

Jabs x 40

Donkey Kick x 15

Indian run back to COT

Circle up for some post workout stretching

Done!

 

We made it 40 minutes into the workout before the rain started to fall.  However, we only made 40 seconds into the workout before Damascus started asking if we were going to do calf stretches.

Thanks for the great push by everyone and thank you for the opportunity to Q.  It’s an honor each time I get to lead this group of great men.

ANNOUNCEMENTS

  • 100 PAX Challenge is continuing to take donations. The goal is $10,000.

You can do anything for 2 minutes, right?

21 strong men between Impromptu and Swarm posted this morning.  The disclaimer was given, and we were off…

Here’s what went down:

Warm Up Lap

Warm Up

  • SSH x 20
  • Potato Picker x 10
  • Plank Jack x 20
  • Imperial Walker x 20
  • Mountain Climber x 20

Run down sidewalk toward the shed.  Alternate light poles:

  • Merkin x 10
  • Squats x 20

Grab some wall:

  • Air Press w/ Left Leg Up x 20
  • Air Press w/ Right Leg Up x 20

Mosey to front of school with a bear crawl under awning and the break into 5 groups.  Find a station.

Stations:

  • Plank Hold
  • Dips
  • Bear Crawl
  • Step Ups
  • Donkey Kicks

Work each station for 2 minutes with full lap around parking lot after each 2-minute session

Mosey back to start

Suicide to each light pole and back with 2 Burpees at each stop

Circle up – Mary

Done!

60 seconds into the first station I realized 2 minutes was too long!  BUT, it’s on the weinke so we trucked on with no modifications!  Thanks for the great push by everyone and thank you for the opportunity to Q.  It’s an honor each time I get to lead this group of great men.

ANNOUNCEMENTS

  • Speed for Need on Saturday, March 21st. Need runners.  Registration is free.
  • Gladiator next Saturday
  • Need Qs for March. March is 1 Q per month.

Thanks, Akbar, for taking us out!

Is 150 too many…?

The PAX: Bratwurst, One Star, Figi, Goodfella, Easy Button, Schneider, Lazy Boy, Gerber, Recalculating, Premature, Dana, Bottle Cap, Frack, Transporter, Delta, Rockwell

16 strong men posted on this balmy morning with the temperature hovering around 60 degrees.  A shout out to Goodfella for arriving early with cinder blocks.  The disclaimer was given and we were off…

Here’s what went down:

Warm Up Mosey

Circle Up:

  • SSH x 20
  • Imperial Walker x 20
  • Potato Picker x 10
  • Mountain Climber x 10
  • Plank Jack x 10

Mosey to the wall behind the school:

  • 10 Five-Count Wall Merkins in cadence
  • 25 Air Press in cadence
  • 25 Jabs in cadence
  • 10 Five-Count Wall Merkins

Partner work – Partner 1 works while partner 2 goes over the wall and hot lap around the fence – then flap jack

  • Donkey Kicks – 100 combined
  • Mike Tyson – 50 combined

Mosey to picnic tables

  • 30 Dips in cadence
  • 20 Steps Ups OYO
  • 20 Derkins in cadence

Mosey back to parking lot

Partner up again for cinder block work – Partner 1 works while partner 2 runs to the top of the lot and back – then flap jack:

  • Curls – 150 combined
  • Triceps Press – 150 combined
  • Shoulder Press – 150 combined

Parking lot suicides.  At each line do 10 LBCs with 1 Burpee on the return

Back to COT for Mary – Ab work

Done!

When incorporating rocks or cinders I usually do that at the beginning of the workout.  This morning I switched it up and saved that for the end.  My arms were toast at that point (am I the only one?) and the struggle to get in 150 reps was real!  Lesson learned!  Thanks for the great push by everyone and thank you for the opportunity to Q.  It’s an honor each time I get to lead this group of great men.

ANNOUNCEMENTS

  • Bottle Cap on Q at Arsenal in Indian Land Thursday morning. 5:30 am – Indian Middle School.
  • Thursday night Clyent Dinner at Cuthbertson Middle. Frack on Q.
  • F3 social at Queens South on Thursday night – 7:30 pm
  • Q School on Saturday. 6:30 am Cuthbertson Middle School.
  • Prayer request – Please keep Gator Cubs son (Henry) in your thoughts and prayers.

Recycled

The PAX: Mad Dog, Recalculating (R), Dough Boy, Ricky Bobby, Spider Monkey (FNG), One Star, Dawg Pound (FNG), Schneider (R), Glida, Easy Button, Banjo, Gerber, Dana, Dasher, Prime, Foundation, Hooch, Shake N Bake, Rubbermaid (R), Hollywood, Gator Cub (R), Zinfandel, Eli, Chicken Little, Lazy Boy, Wedding Singer, Rockwell.

27 PAX braved a light rain this morning between Impromptu and Swarm.

With “Dryuary” in full swing I figured there aren’t as many beer cans being recycled so I thought recycling a previous Q was a good decision.  I was wrong!  A little over a year ago I put this (mostly under shelter) workout together due to the threat of rain.  With rain in the forecast today – let’s do the workout again!

Here’s what went down at Impromptu:

WARM UP

  • SSH x 20
  • Imperial Walker x 20
  • Potato Picker x 10
  • Mountain Climber x20
  • Plank Jack x 20

 

THE THANG

  • 3 ROUNDS OF THIS:
    • Front of school – Donkey Kicks x 20, Merkins x 20, Bobby Hurley’s x 20
    • Run to back of school – on the way there (and on the way back) Bear Crawl length of covered sidewalk
    • At the back of school – Dips x 20, Step Ups x 20, Derkins x 20
  • Mosey to steps at the high school and partner up
  • 3 ROUNDS OF THIS:
    • Partner 1 hold Plank with feet on the wall
    • Partner 2 run down steps, do 1 Burpee and return
    • Flap jack
  • Mosey to parking lot – Suicide to each light pole and back all the way to other side of the lot – at each pole do 10 Squats. 1 Burpee at each return
  • Back to COT – Done!

 

Explaining the first part of the workout went over well until I mentioned all the Bear Crawling… lots of groaning at that point.  It was indeed brutal.  Schneider (while possibly using some profanity) made it clear I should never recycle this workout again!  The wall planks also proved to be a fan favorite… NOT!  More moaning and groaning.  All in all, it was an awesome push by everyone!

Shout out to the 2 FNGs Spider Monkey and Dawg Pound!  Thanks for joining… F3 is an amazing group of brothers and I hope you stick with it.  It will be life changing!  Also, a big shout out to Prime!  I believe this was the end of his first week and his effort did not go unnoticed!  Keep it up!

As always, it’s an honor to lead such a great group of men!

ANNOUNCEMENTS

  • Check the schedule for upcoming workouts and to see who is on Q.

Thanks, Mad Dog for taking us out!

Cold, wet grass… MY BAD!

When: 11/20/19

QIC: Rockwell

The PAX: Rudy, Schneider, Carb Load, Chain Saw, Spike, High Hat, Sausage Party, Drop Cloth, Loafer, Ricky Bobby, Gaylord, Fuse Box, Rockwell.

Is there any better way to get your Hump Day started?!  For me, the Chiseled gear workout is an awesome mid-week change of pace from some of the running you may get at other sites.  You can’t go wrong mixing in some strength training along with cardio. 

13 strong men posted on this crisp morning with the temperature hovering around 40 degrees.  A shout out to Fuse Box for showing up a tad early to assist me with gear set up.  The disclaimer was given and we were off… 

Here’s what went down:

WARM UP

Mosey run up to Cuthbertson Rd and down to Mt. Chiseled. 

This felt like everyone was chasing Rudy!  He claimed he was just “trying to stay warm” but he was on a mission during the warm up run… nice work!

Circle Up

              SSHs x 20

              Imperial Walkers x 20

              Plank Jacks x 20

              Mountain Climbers x 20

              LBCs x 20

THE THANG

Bear Crawl up and over Mt. Chiseled

       Lots of moaning and groaning on this.  Not because it was hard but because it was cold, and the              grass was wet.  MY BAD!  I’ll think things through a little better next time!

Run to gear stations

Now that our gloves are cold and wet – each Pax picks a station.

The timer is Burpee Broad Jumps and each Pax does each station in rotating fashion. 

Stations are:

  • Jump Rope
  • Tire Drag
  • Kettle Bell Swings
  • V-Ups with Heavy Ball
  • Dumb Bell Curls
  • Tricep Press
  • Moroccan Night Clubs w/ Bricks
  • Sand Bag Lateral Pulls with Peter Parker’s
  • Curl to Press w/ Cinder Block
  • Bobby Hurley’s
  • Merkins
  • Flutters

Every Pax completed 2 rounds of this.

Mosey back to COT for a few minutes of Mary

Thanks for the great push by everyone and thank you for the opportunity to Q.  It’s an honor each time I get to lead this group of great men.

ANNOUNCEMENTS

  • This Saturday (November 23rd) Ruck for F3 Cape Fear – Toby, Leaving Hickory Tavern in Ballantyne at 8:00 am.  Bring a backpack with 20 lbs. of weight and walk the route. 

Thank you Spike taking us out!

Spike VQ!

The PAX: Goodfella, Gerber, Deadwood, Legal Zoom, Boitano, Legalized, Ole MacDonald (R), Sprinkles, Dasher, Hollywood, Dana, Rubbermaid (R), Posse, Mad Dog, Rudy, Snooki, Smithers, Foundation, Chastain, Big Ten, Trojan, Fuse Box, Chain Saw (R), Bottle Cap, Run Flat, Rockwell, Shake N Bake, Spike

A combined total of 28 strong Pax showed up for Ignition and Flash.  This was Spike’s VQ at Flash and he crushed it!  Here’s what went down:

WARM UP

  • SSH x 10
  • Imperial Walker x 16
  • Potato Picker x 10
  • Merkin x 10
  • Mountain Climber x 10

THE THANG

  • Run down to the end of sidewalk.  Stop at each light pole for 5 Merkins
  • Partner up and get a lifting rock (1 rock per group)
    • Curls – Partner 1 Curl / Partner 2 run to the crosswalk do 3 Burpees then flap jack – 120 combined
    • Tricep Press – Partner 1 Tricep Press / Partner 2 run to the crosswalk do 3 Burpees then flap jack – 120 combined
    • Shoulder Press – Partner 1 Shoulder Press / Partner 2 run to the crosswalk – 3 Burpees then flap jack – 120 combined
  • Mosey to the benches – 30 Dips then run to doors for 20 1 Legged Jump Squats (not sure what to call those!)  Repeat for 3 rounds
  • Mosey to the large parking lot for suicides.  10 LBCs at each line and 1 Merkin on the return.
  • Mosey back to start.

A big THANK YOU to Spike for stepping up to lead!  He certainly had the “Q juice” flowing this morning!  It was an awesome effort by all!

ANNOUNCEMENTS

  • Q School and Site Q School scheduled for the 1st Saturday in November.  Chick-Fil-A in Blakeney.  If interested RSVP via the Sign Up Genius.
  • Volunteers needed for Christ Closet tonight (Monday, 10/21). Start around 6:30 pm.  2.0 friendly.
  • Sunday, 11/3 – F3 Waxhaw is committed to work Church on the Streets.  6:15 – 8:00 am.  See Bottle Cap for sign up.

Thanks Bottle Cap for taking us out.

The weather is here, wish you were beautiful

The PAX (Ignition and Flash combined): Shake N Bake, Deadwood, Cobbler, Rudy, Trojan, Xerox(R), Ole MacDonald(R), Mad Dog, Posse, Legalized, Schneider, Carb Load, Sprinkles, Chain Saw, Big Ten, Banjo, One Star, Spike, Brutus, High Hat, Dancing Bear, Smithers, Jingles, Wedding Singer, Bottle Cap, Dasher, Hollywood, Legal Zoom, Foundation, Gerber, Deflated, Rockwell.

32 men posted between Ignition (5:15 am start) and Flash (5:30 am start) this morning.  With temperatures in the low 60’s it was perfect weather for a workout to get the week kicked off.  Disclaimer was given and we were off… 

Here’s what went down:

WARM UP

  • Mosey – lap around the parking lot
  • Circle up
    • SSH x 20
    • Imperial Walker x 20
    • Potato Picker x 10
    • Plank Jack x 20
    • Mountain Climber x 20

THE THANG

  • Run down to the end of sidewalk.  Stop at each light pole for 5 Merkins
  • Partner up and get a lifting rock (1 rock per group)
    • Curls – Partner 1 Curl / Partner 2 run to the crosswalk do 3 Burpees then flap jack – 150 combined
    • Tricep Press – Partner 1 Tricep Press / Partner 2 run to the crosswalk do 3 Burpees then flap jack – 150 combined
    • Shoulder Press – Partner 1 Shoulder Press / Partner 2 run to the crosswalk – 3 Burpees then flap jack – 150 combined
  • Mosey to the benches – Dips then run on sidewalk to the tables for Step Ups — 30 of each, then 20 of each, then 10 of each
  • Mosey to the parking lot for suicides. 
    • At each line do 10 LBCs.  Do 1 Burpee on the return
  • Mosey back to COT

MOLESKIN

Thanks for the great push by everyone!  I’m calling out Sprinkles… he needs to be promoted to Ignition!  He has been crushing all the Flash Pax.  Keep up the great work young man.

Posse made an awesome comment during announcements by stating “companionship we need as much of, probably even more so, than the workout.  Truer words have never been spoken.  Thank you for the opportunity to Q.  It’s an honor each time I get to lead this group of great men.

ANNOUNCEMENTS

  • Even if you are injured, make an effort to show up and MASH. 
  • New site getting ready to launch at 5 Stones campus.  Site name will be Diesel.  0.0 distance.  Soft launch this Friday – 5:30 am
  • Isabella Santos 5k this Saturday.  Speed for Need will be there.
  • Looking for Q’s for Bushwood (Tuesday mornings).

Thank you Mad Dog for taking us out!