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:
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
Thank you Spike taking us out!
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
THE THANG
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
Thanks Bottle Cap for taking us out.
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
THE THANG
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
Thank you Mad Dog for taking us out!
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
Thank you, Bottle Cap, for taking us out!
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:
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.
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 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
Thank you, Damascus, for taking us out!
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
Thank you, Goodfella, for taking us out!
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
Thank you, Mad Dog, for taking us out!
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
THE THANG
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