Author Archive Rockwell

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!

No Burpee Train. Shew!

The PAX: Shake N Bake, Kid Rock, Gerber, Dasher, Goodfella, Twinkle Toes, Zinfandel, Rudy, Show Girl, Brutus, Fuse Box, Dana, Bottle Cap, Hollywood, Carb Load, Rockwell

16 PAX works their butts off this morning!  I was shooting for a full body workout by smoking the arms at the beginning and getting some leg and ab work in towards the end.     

Disclaimer given, and we were off…

Here is what went down:

Warm Up Lap

Circle Up

              SSHs x 25

              Merkin x 20

              Plank Jack x 20

              Mountain Climber x 20

Mosey to picnic tables

On my count:

              Derkins x 20

              Dips in cadence x 20

              Incline Merkins x 20

              Derkins x 10

              Dips in cadence x 10

              Incline Merkins x 10

Mosey to street in front of Mary O’Neill’s

Each light pole 5 Burpees – circle back for the 6 until all Pax are complete

Mosey to half wall across from the church

On my count:

              Air Presses in cadence x 40

              Donkey Kicks x 20

              Jabs in cadence x 40

              6 Count Merkins using wall x 10

Mosey down to the bottom of Keith Jong Hill

Bobby Hurley x 20 then all you got to the top of the hill – everyone circles back to the 6 until all are at the top

Pistol LBC x 30 (15 per leg)

Flutter x 20

Back down to the bottom of the hill and repeat

Mosey back to the half wall across from the church

On my count:

              Air Presses in cadence x 20

              Donkey Kicks x 20

              Jabs in cadence x 20

              6 Count Merkins using wall x 10

Mosey back to street in front of Mary O’Neill’s

Each light pole 3 Burpees – circle back for the 6 until all Pax are complete

Back to COT

Mary for 4 minutes – DONE!

I was prepared to pause the Wienke in the event of a Burpee Train but thankfully it never happened!  We weren’t even halfway through the workout when we made it to the wall, and I realized my lack of air wasn’t going to allow me to call air presses and jabs in cadence.  Thanks to those who stepped up to assist… I believe it was Zin, Gerber, Goodfella and Shake but to be honest it’s all a blur.  Also, shout out to Bottle Cap who politely let me know that “5 Count Merkins” are actually “6 Count Merkins”!  Next, I had the bright idea of doing Bobby Hurley’s and sprinting up a hill… TWICE!  The second time up I had to walk (head held low in shame).  But I heard some Pax shouting words of encouragement to those dragging up the hill and it kept me going.  Seriously, this is what F3 is all about.  Encouraging men to be stronger! 

As always, I appreciate the opportunity to lead an awesome group of men!  Awesome push by everyone today!

ANNOUNCEMENTS

  • Reminder – ClyentDinner workout tonight at 5:30 pm.  Cuthbertson Middle School
  • Our very own Tony Passavanti (Wedding Singer) performing at Marry O’Neills tonight on the back porch.  7:00-10:00 pm.
  • Iron Pax Challenge.  Nationwide F3 challenge.  F3 Waxhaw is entering as a region. Will be 1 week every week in September.  AMRAP style workout with results recorded.  The more participation the better.  Kid Rock will post details on GroupMe.
  • F3 Dads Saturday at 9:00 am Dogwood Park.
  • Our newly created region F3 WAXHAW will be officially launching on Labor Day!  Convergence at 7:00 am at Cuthbertson High School.  More info to come on that.

Thank you, Bottle Cap, for taking us out!

Chiseled – The Return of THUNDERSTRUCK

The PAX: Fuse Box, Old MacDonald (R), Tupperware, Recalculating, Schneider, Brutus, Chain Saw (R), Banjo, Iron Horn, Spike, Xerox, Wedding Singer, Rockwell

A couple years ago I introduced an exercise called Thunderstruck and swore I would never attempt that again!  I guess time heals all wounds because today we brought it back!  But this workout wasn’t only about doing push-ups while rocking out to AC/DC.  Google says that Planks help improve core strength and stability and that Bear Crawls involve nearly all your muscle groups including the ones in your lower body, upper body and core.  Uh ok, let’s do a lot of that!  And some other stuff too…

Here’s what went down:

Warm Up Lap up to Cuthbertson Rd and back

Circle Up

              SSHs x 20

              Imperial Walkers x 20

              Mountain Climbers x 20

Plank Jacks x 20

Partner up and report to a station

Stations are:

              Tire Flips

              25lb Kettlebell swings

              20lb Slam ball

              25lb Sand Bag Presses

              25lb Dumb Bell Curls

              Man Makers w/ 10lb Dumb Bells

              Hair Burners w/ 45lb Plate

Partner 1 works while partner 2 runs a lap around Mt Chiseled.  Bear Crawl at opposite ends of the Mt Chiseled loop.  Runner relieves partner.

After each partner does 1 round, hold Plank waiting for the Six.  Once Six arrives, rotate stations.

Mosey back to parking lot and circle up. 

Time for THUNDERSTRUCK!

              Pax holds Plank while AC/DC Thunderstruck plays. 

Every time you hear the word Thunderstruck, do a Merkin.

Back COT

MOLESKIN

A few key highlights from the morning: 

  • It was perfect weather with cooler temperatures! 
  • Special thanks to Fuse Box for assisting with the set up and thanks to all the Pax that helped with clean up. 
  • Good to see Tupperware back in the mix after taking some time off! 
  • How about Spike!  As one of our newer members he has been posting consistently and is getting stronger every day.  Nice work… keep it up! 
  • Old MacDonald mentioned slitting my tires when Thunderstruck was mentioned and I appreciate him not following through on the threat. 
  • Recalculating was using his top-notch counting skills announcing that each Bear Crawl station was exactly “25 hands” long.  He also loudly counted each Merkin during Thunderstruck which helped to keep me energized!

Great push by everyone!  I always enjoy the comradery and working out with such a great group of guys!

Thanks to Old MacDonald for taking us out!

ANNOUNCEMENTS

F3 Dads Saturday at 9:00 am at Dogwood Park

One Q challenge for the month of August.  Great time to lead a workout if you have never done it or if you have not led in a while.  If you are not signed up to Q in August reach out to site Q’s to see what is available.

Looked good on paper…

Indian Land – Arsenal


The PAX: Bottle Cap, Rudy, Fallout, Soft Pretzel, Jingles, Paw Patrol, Brexit, Fire Hazar, Stub Hub, Halfback, Ringer, Goodfella, Doogie, The Knish, Rockwell

Many may not be aware but nearly 4 years ago I posted for the first time ever at F3 at Indian Land Elementary School!  So, I guess you could say there is a special place in my heart for Arsenal.  Recently I’ve reconnected with this site and felt it was time to give back by taking a Q.  This is an awesome campus for an F3 workout and I was pleased to see some of my Western Union County brothers in attendance to support me and the regulars from Arsenal!  What a great community F3 is!

Here’s what went down:

Warm Up Lap

Circle Up

                SSHs x 20

                Potato Picker x 10

Imperial Walkers x 20    

                Merkins x 15

Plank Jack x 20

                Mountain Climber x 20

Mosey to very, very STEEP and long grass hill

7’s – Squats at the top & Merkins at the bottom

Mosey to the playground and partner up

4 exercises while partner runs a lap

                Pull ups x 100

                Supine x 100

                Derkins x 100

                Box Jumps x 100

Mosey towards the front of the school

Up and over each wall – Mary at the end waiting for the six

Mosey back to grassy area – Jack Webb (Air Presses & Merkins)

Back to COT

MOLESKIN

I wanted to give the new comers to this site a glimpse of all the campus has to offer.  Just know that we barely scratched the surface – so for the non-regulars, don’t be strangers – come back to Arsenal!  My workout plan seemed to look good on paper but halfway through the 100 pull ups and supine’s I was certainly second guessing myself!  Great push by everyone to power through those 4 exercises!  Once again, a BIG THANK YOU to the WUC brothers that showed up.  On behalf of Arsenal I can say your support is appreciated!  It was also good to see Doogie back for a second time… keep it up young man!

I always enjoy the comradery and working out with such a great group of guys!

Thanks to Goodfella for taking us out!

ANNOUNCEMENTS

For those that weren’t aware, Goodfella shared with the group the details about Dromedary.  Wednesdays at 5:30 am.  Bootcamp style workout. Marvin Ridge High School.

Jingles announced details for Fix it for Christ.  Waxhaw United Methodist Church.  June 19th-22nd – a project to work on 40 houses.  Jingles will put a link on Slack for those interested in volunteering.

The Floater Low Mileage, Flabby Arms

The PAX: Halfback, Damascus, Doughboy, Kid Rock, Chainsaw (R), Xerox (R), Fusebox, Foley (R), Wedding Singer, Stub Hub, Rockwell

11 PAX showed up at The Floater for what was my VQ for this site!  The buzz must have been great because even Pursuit closed its doors to see what was in store at #87!  By the way, what does “#87” mean??  Guess I need to spend more time on GroupMe to keep up with the lingo!

When Bottlecap reached out looking for a fill in I started thinking about trying something a bit different at this site.  The result… less running and a full upper body workout!  It looked good on paper, so I crossed my fingers and proceeded with the plan.

Disclaimer given, and we were off…

Here is what went down:

Warm Up Lap

Circle Up

                SSHs x 20

                Imperial Walkers x 20

                Potato Picker x 10

                Wind Mill x 15

                Arm Circles x 10

Mosey to the picnic tables under the pavilion and partner up on the way

Partner 1 works and partner 2 runs to end of path and back (flap jack)

Combined:

                Derkins x 100

                Dips x 100

                Incline Merkins x 100

Mosey to the street in front of Mary O’Neill’s

More partner work

Partners run in opposite directions to the end of the block – do 2 Burpees and return

When partners meet on the return do 10 Hand Slap Merkins (repeat 3 times)

Mosey to half wall across from the church

                50 Air Presses in cadence

                50 Jabs in cadence

Back to more partner work at the wall

Partner 1 works and partner 2 runs to stop sign and back (flap jack)

Combined:

                50 Mike Tysons

                100 Donkey Kicks

Mosey to grassy area by the church parking lot

Circle up for Jack Webbs

Back to COT

Mary – LBCs, Flutters, Figure 8s, Aquamans

A big thanks to Doughboy and Damascus for helping with the counting during the Air Presses and Jabs.  I tried to incorporate many different exercises to exhaust the arms and shoulders.  As always, I appreciate the opportunity to lead an awesome group of men!  Awesome push by everyone today!

ANNOUNCEMENTS

  • Think we are still looking for a Q for Clyent Dinner tonight.
  • Continue to work towards the Murph Challenge on Memorial Day.

Thank you, Damascus, for taking us out!

Double Up

The PAX: One Star, Illiterate (R), Knish, Run Flat, The Grease Monkey (R), Gator Cub (R), Fiji, Rudy, Long Haul (R), Dana, Easy Button, Posse, Goodfella, Ohno (FNG), Rockwell

15 PAX showed up at Dromedary for my 2nd Q of the week!  For those that attended Monday at Flash I apologize for a similar workout, but I’ve never been accused of being creative!  The weather was perfect for a workout with mild temperatures and no rain.   Everyone did an awesome job of welcoming Jonathan, an FNG, who heard about us through his church.  I covered a quick reminder of the safety topics (cell phones, CPR certifications and watch for cars/buses) and then at 5:30 am sharp we began with a mosey.

Here is what followed:

Circle Up

               SSHs x 20

               Imperial Walkers x 20

               Plank Jacks x 20

               Mountain Climbers x 20

Repeat warm up exercises

Mosey to first alcove along front stretch

               Donkey Kicks x 20

               Merkins x 20

               Shoulder Taps x 20

Run to curb and back

Repeat that sequence twice

Run to next alcove

               Jump Squats x 20

               Speed Skater x 20

               Lunge Walk x 20

Run to curb and back

Repeat that sequence twice

Mosey to benches in the back of the school

               Step Ups x 20

               Dips x 20

               Derkins x 20

Hot ½ lap

Repeat that sequence twice

Mosey to the wall in the back of the school

               Air Press x 20

               Jab x 20

Repeat twice

Mosey back to the parking lot

               Suicide to each tree and back all the way to the top of the lot

               Do 1 Burpee on each return

Return to COT

I tried to incorporate many different exercises for a full body workout.  I’m not sure where the “double up” came from but I made a conscious effort to do everything x 2 in the hopes of burring out each muscle group.  Thanks to Goodfella for giving me the opportunity to lead an awesome group of men!  Our FNG had a striking resemblance of the 8-time Olympic speed skating medalist Apolo Anton Ohno.  Plus, the workout included Speed Skaters… so naturally, he was given the name Ohno.  Great first F3 appearance Ohno, can’t wait to see you again!  Awesome push by everyone today!

ANNOUNCEMENTS

  • Dash for Downs in Ballantyne March 23rd.  Speed for Need still needs people to push chariots.
  • This coming Saturday a free event in Rock Hill.  The Rooster.  5-man teams… Chicken Little looking for partners.

Thank you, Goodfella, for taking us out!

Cuthbertson Middle and High School Campus Tour

Flash

The PAX (including the Ignition crew): Hollywood, Draper, Trojan, Halfback, Stub Hub, Das Boot, BoBerry, Dana, Tupperware, Wolverine, Gerber, Turtle, Foundation, Deflated, Chicken Little, Rubbermaid(R), Fuse Box, Mad Dog, Mayhem, Banjo, Posse, Old McDonald(R), Dough Boy, Gator Cub (R), Chainsaw(R), Bottlecap, Recalculating(R), Rockwell, Limestone(FNG).

16 PAX strong showed up for Flash on a crisp Monday morning with NO RAIN in the forecast!  At the start line we stood in awe of Bottlecap as he graced our presence by skipping Ignition to graciously hang out with the Flash group.  After some safety comments and some fist bumps with the FNG we were off!

Here’s what went down:

Warm Up Lap

Circle Up

               SSHs x 20

               Imperial Walkers x 20

               Plank Jacks x 20

               Mountain Climbers x 20

               LBCs x 20

Repeat warm up exercises

Mosey to front of middle school benches

               Step Ups x 20

               Run to curb and back

               Derkins x 20

               Run to curb and back

               Dips x 20

               Run to curb and back

Mosey to the top of stairs at high school

               Donkey Kicks x 20

               Run to bottom of stairs and back

               Mike Tysons x 20

               Run to bottom of stairs and back

               Shoulder Taps x 20

Mosey to shed

               Wall sits

               Air Presses x 40

Jabs x 40 (Thanks Mad Dog for counting!)             

               5 count hand to wall Merkins x 10

Working our way back to the start – 2nd light pole do 5 Merkins, come back 1 light pole do 1 Burpee, out 2 light poles for 5 Merkins, back 1 light pole for 1 Burpee… so on and so forth — all the way back.

Parking lot sprints x 4

Mary for the final 3 minutes.

As always everyone put in hard work!  I always enjoy seeing guys push themselves and encouraging their brothers.  It was great to see Turtle back!  Cotters!  Also, shout out to Limestone (FNG) who found us on Facebook and had the courage to show up not knowing anyone and not knowing what to expect.  Awesome job pushing yourself!  It’s an honor each time I get to lead this group of great men.

ANNOUNCEMENTS

  • Dash for Downs in Ballantyne March 23rd.  Speed for Need still needs people to push chariots.
  • This coming Saturday a free event in Rock Hill.  The Rooster.  5-man teams… Chicken Little looking for partners.

Thank you, Mad Dog, for taking us out!

Separate the Men from the Boys

The PAX: Gator Cub (R), Bread Bowl, Moneyball, Mad Dog, Bottle Cap, Dough Boy, Recalculating (R), Hooch, Rockwell.

9 PAX braved cooler temperatures and light rain this morning at Impromptu.  I heard there was another workout option somewhere in Charlotte this morning that was in a cozy, covered parking deck but the MEN of WUC don’t need that! I think it’s cute though that some of our WUC BOYS brothers felt like they couldn’t handle a Rockwell beat down in the rain!

All kidding aside, glad to see everyone up and working hard, regardless of where you post.

Here’s what went down at Impromptu:

WARM UP

  • SSH x 25
  • Imperial Walker x 20
  • Plank Jack x 20
  • Potato Picker x 10
  • Low Slow Squat x 10
  • Hold Plank while explaining instructions

THE THANG

  • 3 ROUNDS OF THIS:
    • Front of school – Donkey Kicks x 20, Merkins x 20, Bobby Hurleys 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
  • Mary waiting for the 6
  • 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
  • 2 ROUNDS OF THIS:
    • Partner 1 LBC (round 1) and Flutter (round 2)
    • Partner 2 run down steps, do 1 Burpee and return
    • Flap jack
  • Mosey back to start

Despite the rain it was a great morning!  Hard work and some good laughs with a great group of guys.  Bread Bowl is in jeopardy of having his name changed to “Flush” but other than that we all finished unscathed.  I always enjoy seeing guys push themselves and encouraging their brothers.  It was an awesome effort by all and it’s an honor each time I get to lead this group of great men.

ANNOUNCEMENTS

  • 3rd F on Sunday at 7 am at Five Stones Church.  Studying 1 Peter Chapter 2 this Sunday
  • Still collecting jeans, sweatshirts, winter gear, etc… for Church on the Streets
  • Beer Jangle tomorrow night at Briar Crest
  • Come to the Table annual F3 fundraising event.  At Charlotte Country Club Thursday, 12/20