Author Archive Rubbermaid

Target Shutdown

I wanted to to create a beatdown for the last Q at this site (Besides Asylum) as well as my 1 year with F3- By the end of the work out I think some of the Pax created a forth F directed towards me.

Knowing that I had to do something big I wanted to incorporate rocks into the workout but Damascus was nice enough to let me borrow his Sandbags. Thanks Damascus it truly helped.

DCCS given

Warmup:

Partner Up

Hot lap around the parking lot to the Sandbags  

*Each pair of Partners got one sandbags

Let’s Mosey

Mosey a lap around Petsmart and to the target parking lot

25 SSH’s

15 Imperial Walkers

10 Potato Pickers

Stretch out to each leg for 10 sec

The Thang:

Serpentine in Target parking lot

With the Sandbags Start with 10 Merkins at the First Island then mosey to the next for 15 Speed Skaters at every island for the entire parking lot

Next mosey over to Hickory Tavern

P1 Mosey a lap (With Sandbag) around Hickory Tavern

P2     50 Derkins

    100 Step Ups

    150 Dips

These got modified a lot as I figured out I would not have enough time for the Final workout that I was killing to do. So we moseyed back over to the car to drop off the sandbags

The final workout was 100 Burpees as that is the same way I ended My first ever F3 workout 1 year ago. About 15 Burpees into my 100, one of the Pax began to ask how many pounds I had lost since joining F3 I responded with 35. They said that we should only do 35. NO that’s not enough I though. But with time coming to an end I compromised by subtracting 35 from 100 and only made everyone do 65 Burpees

COT

Moleskin:

20 Pax joined me today for what I thought was a solid workout as everyone was drenched by the end of the workout. Everyone put forth effort there was a little bit of complaining but I will take care of that on Thursday.

1 New FNG

Swimmers brought out his 2.0. Thoughts were given to the idea of a play on Swimmers name however his son is not into swimming. He is into running and was given the name Gump as in Forest Gump. It sounds like Swimmers 2.0 may still be to young to watch the movie he is named after 🙂

Announcements:

  •  Next week all Watchtower will start at New Town Elementary School and correct me If I’m wrong but Bottle Cap will be breaking in the new glove with the First Q there Next week be there.
  • Where to park at New Town TBD
  • Talk to Zinfandel about any Ideas for Second F events
  • Bottle Cap on Q at Chiseled
  • Boitano on Q at Dromedary
  • If anyone is interested In the Charlotte Stair Climb on September 14th message me or let me know in person I am in the Process of Starting a Team right Now The current fee is $25 and will go up at the end of the month.
  • Thank You to Mad Dog for taking us out   

Child’s Play

YHC spent some of my time off last night to scout out the non familiar site with the help of Rubbermaid coming up with some of the workouts. I was planning on a killer workout and needed to incorporate the playground and thus Child’s play was born.

The Thang:

Met up in the parking lot getting my music ready and around 5:27 DiCCS were announced and we began to run…

Mosey one lap in parking lot (stayed in the parking lot with the knowledge that 1 or 2 pax would be late arrivals.

Warmup:

25 SSH’s

15 Imperial Walkers

10 Potato Pickers

Stretch to both sides

Mosey to left side off school and around to the back wall

Next work out: Wall Walk Derkins (THEY SUCK CASE CLOSED)

How it works is you get in a keg-stand durkin position do a durkin then shuffle and repeat all the way down the wall

Then 20 wall sit air presses

Partner up for next exercise

One partner runs a lap on the track

The other partner begins the exercises

100 Dips

100 Derkins

100 Step ups

After that we moseyed over to the swings

With your same partner

One partner does 20 Swing Derkins (Knee to chest then durkin)

Other partner runs to wall to do some wall sit air jabs  

3 rounds of this

After that mosey over to the bars that I attempted to do Jack Webb’s on with 1 heels to heaven to : 4 supines  only up to 5:20

Then we ran one last lap around the track and up to the school

In front of the school each pax would choose a workout for everyone else to do while they ran a lap.

Merkins

LBC’s

WWII sit ups

Monkey Humpers

Burpees

Burpees

Burpees

There was one more workout that I can’t remember I probably blacked out from all of the Burpees

Mosey into COT  to close it out.

F3 Ultimate Frisbee Tournament

Woke up this morning threw on my shirt (or half a shirt) grab my gear and headed out to commitment this morning. I was not planning to have the numbers of PAX that I did this morning however I’m not complaining, I set up my court and stations then headed over to the parking lot to meet the PAX who were beginning to question the Frisbee in my hands. circled up and explained my DCC’s to them then 6:30 lets mosey.

The Thang:

  • Mosey up to intersection then back down to circle  for warm up
  • Warmup:
    • 15LSS’s
    • 15 Imperial Walkers
    • 15 Mountain Climbers
    • Calf Stretches (10 Sec each side)
  • Mosey to Court ( Playground behind School)
  • Suicides down/back the Court
  • Bear Crawls down 2 spots
  • Crab Walk down the other 2 spots repeat on the way back.
  • Break into 4 teams
  • Each team run to 1 of the 4 corners
    • First Corner: 20 Burpees
    • Second Corner: 40 LBC’s
    • Third Corner: 30 American Hammers
    • Fourth Corner:  50 Monkey Humpers
    • (X2)
    • This was supposed to be incadence however I guess I was not loud enough.
  • Circle up and explain next work out teams 1 and 4 begin Ultimate frisbee
  • Teams 2 and 3 start workout of
    • Mosey down to School Drop Off and back to court and begin Exercise once you finish one exercise run back to school drop off then back for another (Much Confusion)
      • 20 Merkins
      • 20 Burpees
      • 20 Jump Squats
      • 20 Speed Skaters
      • 20 Carolina DryDocks
  • Each Round of Ultimate is 7 Minutes Continue that loop until the round is over. (Eventually this turned into 5 minute games)
  • Once the games finished up mosey to Circle and loop back to parking lot/COT
  • Plank it up for the 6 and …time.

Moleskin:

The workout turned out to be very much confusing like much of my Q’s. Turned out better than expected though and I believe most of the PAX enjoyed the different style of workout. I should have Hired a referee in order to settle disputes on the field and call out fouls but I was on a budget.

Announcements:

March 23 Dash for Down Syndrome Speed for Need race see Rubbermaid for details

Thank you to Shop Dog for Taking us out.

Stuck in a Loop

8 Men showed up for an hour long run

Thang:

Run a simple 1.25 mile loop that had some good hills.

repeat

Moleskin:

I kept a nice 8:53 pace with Legal zoom for 6.61 miles. I also got a chance to talk with Legal zoom.

Transporter shows up late and still gets more miles than me!!!

Stump Hugger had to tap out early but thanks for letting us know you left.

Announcements:

Speed for Need: Dash for Down in Blakeney March 23rd

Thanks to Transporter for taking us out.

50…40…30…20…10

14 Pax Joined Me This morning for a real wet workout today. Makin sure to double wrap my winkie and and have my DiCC’S out of the Queso and ready for y’all this mornin. DiCC’S were given we had a few CPR trained (sadly no Bottle cap with his cherry flavored chap stick), 2 cellphones, disclaimer regarding the weather and driver visibility, and at least 1 headlamp or should I say flood light from dead wood.

The Thang:

  • Mosey to Covered area in front of school for warm up
    • 50 SSH’S
    • 40 LBC’S
    • 30 Mt. Climbers
    • 20 Imperial Walkers
    • 10 Merkins
  • Mosey down the streets that leads to Milbridge Pool
  • In parking lot …
    • Partner Carries
      • With 10 burpees at  curbs and switch partner (if possible)  
  • Line up into 2 lines for Indian run
  • 1 group on each side of the sidewalk Indian run w/ Burpee till end of road
  • Run to school wall and begin to…
    • 50  Wall Sit  Jabs OYO
    • 40  Wall Sit  Air Presses OYO
    • 30  Wall Donkey Kicks OYO Merkins
    • 20  Wall Keg Stands OYO Burpees
    • 10  Mike Tyson’s OYO
      • (Marry for the 6)
  • Mosey to School Playground Parking Lot
  • Line up on 1 end of parking lot and begin
    • 50  Squats
    • 40  Freddie Mercury’s
    • 30  Speed Skaters (15 each side)
    • 20 Carolina Dry Docks
    • 10 Burpees (Burpees till 6 finishers their 10)
  • Mosey to Beginning of street next to soccer field
  • Begin at the first light post
    • 10 Burpees
    • 10 Jump Squats
    • 10 Peter Parker’s
    • 10 High Knee Jumps
    • 10 Lunges (To next light post)
      • 10 Jump Squats
      • 10 Peter Parker’s
      • 10 High Knee Jumps
      • 10 Lunges (To Next Light Post)
        • 10 Peter Parker’s
        • 10 High Knee Jumps
        • 10 Lunges (To Next Light Post)
          • 10 High Knee Jumps
          • 10 Lunges (To Next Light Post)
            • 10 Lunges (Circle for 6)

Suicides down the street using islands

End at the end of street then turn around and head back to COT where we did some plank work.

The Moleskin:

Thank You to all of you guys that posted this mornin you all pushed me and helped me get through it. A few audibles based on the weather. About half the Pax this mornin left the COT left the regular parkin lot and decided to park next to the covered area instead.( It left them with the walk of shame after COT.) Tried my best to always keep the 6 right there with us.

Announcements:

  • Dash for downs, March 21, see Rubbermaid for questions we still need volunteers to push chariots.
  • Daddy Daughter Dance go to Markthismoment.com to sign up as long as its not full already.
  • Thanks to Shop for taking us out.

Who wants Some more Mike Tyson’s?

10 Pax joined me today in the light drizzle of rain for a good ole’ workout today

Everyone gathers up for DiCC’S disclamer 1 cellphone 1 CPR certified a few with reflective gear and a few headlamps as well as the disclaimer to watch for traffic including buses, student drivers and teachers going to work. If I missed somthing don’t worry about my DiCC’S. 30 Seconds till art this time Centerfold came running in after he could not find DW and his crew. set my music up 3.2.1. Let’s Mosey  we moseyed a lap around middle school parking lot up to student drop off in front of middle school where we gathered for our warmup.

  • 25 SSH’S
  • 20 Merkins
  • Walk it up to toe touches
  • 15 Imperial Walkers

Mosey to bus drop off (stairs)

Partner up and explain workout (at this time who else showed up but our good ole’ friend Jingles)

First parner runs to the bottom of the stairs while the second parner begins the workouts

  • 100 Merkins
  • 200 Mike Tyson’s!!!
  • 300 Squats

When the first partner gets back they flip and repeat till finished.

The PAX were enjoying the Mike Tyson’s so much I was considering adding an extra 100.

When some PAX finished their 300 squats we began to marry till the last PAX finished the flipped that plan and helped the final team finish.

After we finished up we circled/lined for this next exercise 1 pax would pick a workout (most of the time it was their least favorite workout) that all the other PAX would have to do while the leading one ran down the stairs and back to the group and repeat till all the PAX go.

Next Mosey around the entire high school and regroup back at the stairs to collect any coats that had been left. After that line up and indian run from stairs past Transporters shead and back to middle school parking lot  45 seconds till 6:15 decided to plank it up until… time.

Thank You to all the pax who showed up this morning and supporting me. There seemed to be a few audibles but I’d say pretty good considering almost zero planning and no winkie.

Announcements:

  • Welcome to our New FNG Krypto
  • Daddy Daughter Dance See Gator Cub for details
  • Down Syndrome Speed for need Sign ups see Lt. Rubbermaid for details
  • Thank You to Mad Dog for taking us out.

Q School drop out GED version Q

15 Men came out for my Q. When checking who was on Q yesterday I was surprised to find out it was actually me. Figured I may want to plan something. I did not prepare a Winkie but had a plan none the less. Although Posse may disagree. So lets roll.

Quick DCCS check

D: Disclaimer – Stay Safe C: Cell Phone Doughboy C: CPR S: Safty we are in a parking lot watch for cars!

  • Mosey – To the Target parking lot via route behind Pet Smart.
  • Wedding singer rolling in late like Jingles knew where we were heading and linked up at Target.
  • 2nd Disclaimer not a Professional (this would be proven very soon) cant sue me or any business,  modify as needed
    • SSH x10
    • Imperial Walkers x20
    • Potato pickers x20
    • Merkins (not in cadence although the rest were not either it was a mess) x 10
  • More Mosey into the hood through a cul-de-sac, onto the sidewalk did not expect the down tree,  up around target and back to target.

Thang:

  • Four Corners (not well defined where those corners were but it got worked out on the first round.
    • Corner 1 –  Merkines  x 10
    • Corner 2 – Low slow squats x 20
    • Corner 3 – Burpees x 10
    • Corner 4 –  Jump squats x 20
  • Rinse and repeat 4 times

Mosey again –  This time out in front of chick-fil and then back to Hickory Tavern.  A baseball bat was laying on the sidewalk not sure why looks like it may have been being used for more than baseballs.

  • Partner up
    • Partner 1 is running around hickory Tavern and then relieve partner 2 from combined workouts.
      • 100 dips
      • 100 step ups
      • 100 Derkins although some did Merkins
  • Time is up

Moleskin:

  • Although my organization and cadence calling was not great it appears everyone got a good workout.
  • I register a 5K during the workout so we got some miles and 584 calories
  • Blue Screen had a recent Birthday and now that he is 60 he is very excited about 15% off on Kale and spinach at Harris Teeter on Tuesdays! Also at 60 he left me in the dust so extra respect brother.
  • during my warm up Posse and Recalculating were nice enough to point out some things that if I had showed up for recent Q school I would have known were wrong!
  • Although a couple of audibles some towards end to make adjustments for time. It appeared all involved were pretty well smoked and got a decent workout!!

Announcements

  • Lazy Boy VQ tomorrow at Dromedary
  • Posse Saturday  Joe Davis Run March 9th choice of 1 mile 5k or 10k price goes up Feb 1st.  Posse is Q for Pursuit on Thursday to get some extra miles not looking for speed just get those miles.

https://racesonline.com/events/joe-davis-run

Thanks to BlueScreen for Taking us out in Prayer.

Can you say that in a disclaimer?

Been thinking about this backblast the whole day, after all it is my ‘first time’, my “VQ”.  I need a catchy title..  But, as those of you who know me best, I’m the last to use vulgar references such as loosing one’s “V” card, the “popping” of prunus avium and other cheep, dirty and cliche references to an intimate act.  Such references are best left for cheesy frat movies and the dialogue of Michael J. Scott.  I on the other hand will take the high road.  I will only say this:  I lasted a full 60 minutes and never had to say I’m sorry.


The Thang:


Usual disclaimer given however YHC provided some further clarification “I’m from Jersey and if you sue me, I know a few guys, it wouldn’t be in your best interests”.  


Warm Up:

  • Mosey to Nesbit Circle.
  •   25 SSH IC,
  • 15 potato pickers IC,
  • 15 IW, 25 SSH IC. 
  • Bear crawl the circle. 

 What the.., did he just call a bear crawl less than 3 minutes in?  Yes he (YHC) did.

  • Mosey to the side of the school parking lot with the  basketball court. 
  • 10 Merkins, run to the end of parking lot,
  • 10 Bobby Hurleys, rinse and repeat 10X.
  • Mosey to Nesbit Drive. 
  • My version of Aiken Legs. 
  • 20 squats, 20 high knee jumps
  • 20 mountain climbers,
  • 20 lunges
  •  mosey to every 4th tree.  Repeat 5X.
  • Partner Up, similar speed, split group in half. 
  •  Group 1:  100 yd sprint race with partner. 
  • Group 2:  25 SSH IC.  Flap Jack, Rinse and Repeat 2X.  
  • Partner Up. P1, runs from circle to parking lot.
  •   P2 does dips.  Rinse and Repeat until each PAX completes 100 dips.
  • 25 Carolina Dry Docks, run from circle to parking lot.  25 LBC’s.  Rinse and Repeat 4X’s.  Finished with less than 30 seconds left.

Moleskin:  According to Rubbermaid’s wizardly, voodoo injected rectangular cube, we covered 3 miles.  We also did 1,000 reps:  100 SSH’s, 100 Merkins, 100 Bobby Hurleys, 100 squats, 100 high knee jumps, 100 mountain climbers, 100 lunges, 100 dips, 100 dry docks and 100 LBC’s. 

Rubbermaid, Tupperware, Jingles and Centerfold lead the pack.  During the first 100 yd sprint, YHC proved that even donkeys can leave others in the dust.  On the second 100 yd dash, Centerfold left YHC in the dust and being the gentleman that he is, said it was due to running ‘downhill’.  Of course it was, it had nothing to do with YHC’s lack of stamina.


The Q’s Winkie & Ball

Woke up real early this am in preparation for this Q trying to make sure everything worked out fine. Got there and began to gather my gear to bring to the stations, when Fuse rolled up from his long journey from The B&C to help provide gear and set up. We had parked right next to the stations in order to set up with the intent to move them to the regular parking area when we finished however some pax caught us a little early and before I knew everyone had.

The Thang:

11 Pax showed up today to truly become MEN

  • Meet up in center parking lot
  • Foundations thoughts “Rudy said he would be here to weigh in for the competition and hes not even here.”
  • Mosey up to the front of five stones then circle back to to the parking lot behind Mt. Chiseled
  • THE WARM UP
  • 25 SSH’S
  • (It was about this point Rudy came Moseying in after finding us )
  • 20 Imperial Walkers
  • 20 Monkey Humpers
  • Mosey to the 9 Stations and explain and demonstrate the workouts
  • Mosey to the opposite side of Mt. Chiseled and explain the Q-Ball
  • Then pair up/ break into 2 groups
  • One group Starts at the stations while the other group rolls the Q-Ball and do as said
  • The Q-Ball group is the timer and when they are done they run back to the stations and continue that rotation until you have completed all 9  stations
  • The Stations were
  1. American Hammers with Slam Ball (20LBS)
  2. Kettlebell Swings (25 or 35 LBS)
  3. Sumo Lift with Concrete Bucket (40LBS)
  4. Squat Press (30 or 35LBS)
  5. Curls (15, 20, 25LBS)
  6. Front/Lateral raises (15LBS)
  7. Single arm Rope Swing with Plank
  8. Truck Tire Flip (200LBS)
  9. Cinderblock Clean and Press
  • The Q-Ball Workouts were
  1. 20 Burpees
  2. 20 Merkins
  3. 30 Mountain Climbers
  4. 30 American Hammers
  5. 30 Sec. Side Plank X2
  6. 1 Min Air Wall Sit With Air Presses
  7. 20 Triceps Dips
  8. 15 Jump Squats
  9. 30 Freddie Mercury’s
  10. 15 High Knee Jumps
  11. 15 Jump Lunges
  12. Rollers Choice

Once the minutes began to tick by I had about 10 minutes left and decided to do one more rotation then just one more then everyone circle up and roll the Q-Ball a couple times and Time

The Moleskin:

Good job to every one today everyone did a great job and Welcome Double Doink “aka Double D”

A few audibles and a little confusion all in all I think it turned out to be pretty good.

Announcements:

Bible Study at five stones start back up next Wednesday at 6:30

The Weight loss competition has begun and good luck to everyone!

Game Time!!

Speed for Need is off and running in WUC Rubbermaid, Tupperware, and Tweetsie . Now we are called to step up and push Colin “The Game” Bender at the  Let Them Soar https://letthemsoar5k.racesonline.com/registration/2018/credit/view/default , launching from Christ Covenant Church
800 Fullwood Lane
Matthews, NC.

JOIN US FOR THE 2ND ANNUAL
LET THEM SOAR 5K!

BENEFITING THE EXCEPTIONAL FOUNDATION OF CHARLOTTE

The purpose of the Let Them Soar 5K is to raise the funds necessary to operate the Recreational Day, School Day Out, and Summer Programs that The Exceptional Foundation of Charlotte offers to individuals with disabilities in our community. To date, The Exceptional Foundation of Charlotte has served over 50 individuals. Our participants come from the City of Charlotte, Mecklenburg County and surrounding counties. 100% of the funds raised from the 5K will be used for these stated purposes.

For more information about TEF Charlotte, visit www.tefcharlotte.org.

 

The MISSION of Speed for Need is to raise awareness and foster inclusion of those with a special need through participation in fitness events supported by the men of F3 Nation.

Track Commanders lead the way in every Speed for Need event. The synergy created between the Track Commanders, drivers, runners, and spectators helps:

  • raise awareness for social causes
  • encourage inclusion
  • connect Track Commanders with F3 Nation and the overall fitness community

The Track Commanders motivate us and others to step up, engage, and be servant leaders. So the question stands…

Who Pushes Who?

OTHER DETAILS: sign up under team name Speed for Need they can use the code TEFSOAR which gives a $10 discount.

  • MEETING POINT:  F3 Nation Speed for Needtent in event festival (look for the racing chairs!) Meet at 7:00 AM
  • HOST F3 REGION: WUC/AREA 51/SOB
  • DRIVER: Rubbermaid, Tupperware, and Tweetsie
  • TRACK COMMANDER (TC): Colin “The Game” Bender
  • SPEEDFORNEED WEBSITE: Speed for Need

If you have any questions, please reach out directly to myself via cell 704-572-7999. IT’S TIME TO RACE!

Rubbermaid!!!