In honor of my grandfather turning 90 tomorrow, I developed this simple Weinke.
Warm Up: 2 minute Mosey, Jimmy Dugans, Calf Stretch, 20 Merkins.
Map out a 5K (3.1 miles) in your hood. At mile marker 1, 2 and the finish line complete the following exercises. If completing with others (with proper social distancing), circle back for 6 and complete the pain station as a group. They are:
(25) Box Cutters
Upon Completion of 5K and Last Pain Station, complete 90 Rocky Balboa’s (AKA curb kick or Riverdance. Start near a curb or other raised element, and with a barely rhythmic motion, alternately tap the toe from each foot on the curb.)
Mary for 2 minutes.
I chose reps of 3,25,30 as my grandfather was born on March 25th, 1930. I chose exercises whose first letter matches his initials – Berto Benjamin Dominguez.
His a very important HIM in my life, a role model. We were supposed to be going on a family cruise next week to celebrate his 90th, so I’m doing my part virtually to honor the man I call ‘Papa’.
At age 31, he, my grandmother and then 7 year father fled the communist dictatorship of Fidel Castro in Cuba and by the grace of God landed in the USA (first my grandfather had to flee to Canada, weeks later my grandmother and father were able to get on a flight to Miami. It was very common then for families to split up just to get the hell out of the nightmare that was Cuba then…google “Pedro Pan flights” to learn more…imagine hearing firing squads in your local park, the military knocking at your door and taking the keys to your home and your business..this happened to my family and so many others. ) When they reunited in the US, he didn’t speak the language, didn’t have a college degree nor a marketable skill. The only assistance they ever received were from friends and the church. He like many other Cubans at the time relocated to North Jersey, as the job market was much better than South Florida. Much colder than South Florida, but your wallet was warmer.
What makes me fill with admiration and love for the man I call Papa isn’t so much this one act that happened 59 years ago, but what he did for 59 years since landing on these shores. He raised a family, had nieces and nephews live with them until their parents could arrive, he financially helped many family members in times of need, loved neighbors like brothers, built a lovely home, cared for my grandmother during her battle with lymphoma…countless trips to Johns Hopkins, a bone marrow transplant, the ups and downs during her struggle and how he handled her passing with grace yet with much sorrow. How he took me to visit colleges all over the US once he retired from AT&T after 27 years of service. He drove me out to South Bend, IN to visit ND and surprised me that afternoon after the campus tour that we were not spending the night in Indiana but were headed to Chicago to see a Cub’s game. It was early May in Chicago and the weather was 30 degrees at night! I’ll never forget that night (and the fact he might have bought me a few beers too!). The countless Philly games he took me to when my grandparents lived in PA, the countless Yankee games. I could go on but I’ll stop here.
My grandfather is not a saint, far from it and has sinned many times, sometimes big, just like the rest of us. However he never continues to not grow, not even at 90. He’s become a much more devout Christian, has read the bible cover to cover at least twice, has read more books than I and I have a masters degree, could do a NY Times crossword puzzle faster than anyone I know and English wasn’t his first language. He’s recently picked back up the saxophone after a 59 year hiatus.
The times we are going through right now are tough, not doubt. Many of us will lose jobs, be furloughed, lost bonuses, etc. However know many others have endured much more, example above. We live in the greatest country on earth and we will all bounce back and thrive. Let’s help each other out during this time.
11 Pax made the decision to start off the workweek right by posting at 5:15am on a Monday. DiCCS given, let’s Mosey
Mosey back towards Town Hall parking lot, about face and head down the sidewalk on 84 towards the intersection of Waxhaw Indian Trail Rd, hang a left and meet up on the side of target. Circle Up.
Moroccan Night Clubs, Potato Pickers, Jimmy Dugans, Mountain Climbers, Merkins x15, calf stretch.
Grab some wall. 7 Mike Tysons, 25 Donkey Kicks, Bear Crawl to opposite curb, Bear Crawl back. 6 Mike Tysons, 25 Donkey Kicks, Bear Crawl to opposite curb, Bear Crawl back, 5 Mike Tysons – rinse and repeat.
Mosey to Petsmart Parking lot. Parter Up, each partner facing each other about 30 yards apart. Broad Jump Burpees until you and partner meet up, 10 Hand Slap Merkins, Bear Crawl back to partners starting line. Mosey around the parking lot. Rinse and Repeat.
Circle Up. 10 Big Boy Sit Ups, 25 LBC’s on your own. Rinse and Repeat.
Grab wall at Pet Smart. Finish the Mike Tyson, Donkey Kick, Bear Crawl routine, starting with 4 Mike Tyson’s down to 1.
Mosey to Hickory Tavern. Partner Up. P1 does excercise, P2 does hot stinky lap. 100 Step Ups, 100 Derkins, 100 Dips. Mary/Squats until time.
On the opening Mosey towards the Town Hall parking lot, we spotted a lone runner. Posse asked if I was heading towards him, I said yeah, sure (I just wanted to get a longer mosey to be truthful, I didn’t think 11 guys running towards a sole guy in a dark parking lot at 5:15am would lead to a positive encounter but hey, ya never know). Posse tried the EH but to no avail he continued running alone. At the end of the mosey, we ran into the sad clown again, Posse pin him against the wall. The dude was reaching for mace or ccw just before Posse let him go. No law enforcement showed up..so we’ll try again next Monday, you’ll get him next time Posse.
Shout out to Shop Dawg killing it today on the mosey’s. The last mosey to Hickory Tavern he caught up to Transporter, wow! Much respect! Way to push.
Everyone worked real hard today, not much chatter once the tyson, donkey kick, bear crawl routine ensued. Thanks Transporter for picking up my slack today when partnering up. I was dry heaving, it’s been a while since I’ve done that.
Announcements: Starting Q Source post Impromptu workout on Friday, beginning in May. Spread the word, reach out to Shop Dawg with questions.
March is 1 Q per pax month. We have like 67 workouts, need 67 leaders to Q a workout. If you are not signed up yet to lead, man up and raise your hand. No need to worry about Qing, we’ll help you every step of the way.
Title of this backblast is a quote from one of my favorite movies. Nothing related to the workout. You have my gratitude.
YHC took us out
5 Pax gathered at Weddington Middle School at 6:30am on a Saturday with the temperature at 24 degrees. Diccs given, mosey along the backside of the school, along 12 mile creek back to front of school. Warms of Potato Pickers, Calf Stretch, Moroccan Nightclubs.
Goal was to keep warm. We did that by running a total of 3.2 miles and completing 1,000 reps of various excercises, mostly 100 reps each, of the following:
Mt. Climbers, Bobby Hurley’s, Merkins, Donkey Kicks, Mike Tyson’s, LBC’s, Squats, Flutters, Dry Docks, Step Ups.
YHC took us out.
See Group me for Daddy Daughter Dance info, 2/27 Christ Closet Folding Party 7pm.
.35 M Mosey into Marvin Creek, Left down Turkey Hunt Ct down to Cul De Sac. SSH IC, Jimmy Doogans, Moroccan Night Clubs IC, Merkins IC, Plank Jacks IC.
Mosey back up Turkey Hunt Ct towards Groves Edge, Left onto Groves Edge and Stop at Trail Entrance. At every house, alternate between 5 Bobby Hurleys and 5 Squats. Approximately 9 houses.
Mosey up to side of school by parking lot. Grab Some Wall. ‘Donkey Punch Web’ – 10 Mike Tyson’s, 20 Donkey Kicks, 9 Mike Tyson’s, 20 Donkey Kicks…all the way down to 6 Mike Tysons, 20 Donkey Kicks
Partner Up. 1 Partner at opposite end of parking lots lined up with cones, facing each other. Both Pax broad jump – burpee, repeat until partners meet up. 5 Hand Slap Merkins. Bear Crawl remaining distance to cones. Mosey around the island in opposite directions until partners meet up, 5 Hand Slap Merkins, Mosey back to parking lot cones starting point. Repeat 5X’s.
Circle Up, with Partners. 2 sets of partners run backwards around island. AMRAP of the following exercises until all runners are back. Once runners are back, 4 more pax run backwards, etc. Go until everyone has gone 2X.
V sit ups, LBC’s, American Hammers, Flutters, Bobby Hurley’s, something else I forgot
Grab some wall, complete Donkey Punch web, 5 Mike Tysons, 20 Donkey Kicks down to 1 Mike Tyson, 20 Donkey Kicks
Circle Back up w/ partners. 4 pax run backwards around island, the rest complete AMRAP of following exercises, switch exercises once running pax are in, next 4 run, etc.:
Merkins, Squats, Plank Jacks
Hot lap around Circle to COT.
Check other backblasts/group me for Friday AO start times and locations, I think 6:30am start times?
Elon Park football game, check slack for details on Thursday
Lawson and Millbridge have Turkey Trot 5K’s on Thanksgiving morning
One Start took us out – reach out to those alone or in need during this week.
Banjo was supposed to Q but reached out to his fellow site Q for help as his back is in bad shape. That’s what Site Q’s are for. Hopefully the Pax where not disappointed when they found out YHC had Q duties and not the West Virginian Wonder.
Mosey up to New Town Road, down to side of Mt. Chiseled.
Merkins X 20
Moroccan Night Clubs X 15
Imperial Walkers X 11
Grab 35Lb Coupon from back of YHC’s car. Web Time! – 9 burpees bottom of Mt. Chiseled, Ascend to top of Mt. Chiseled, 1 Squat Thruster w/ Coupon. Mosey down hill, 8 burpees/2 squat thrusters….all the way to 9 squat thrusters / 1 burpee.
Circle Up. 5 Exercises w/ Coupon. 20 Reps Each
When complete take a hot lap round Mt. Chiseled. Repeat circuit but with 15 reps each, hot lap, 10 reps each, hot hap, 5 reps while waiting on 6.
With Coupon, slow Mosey to left side of Parking Lot.
50 yard lunge walk with coupon.
Slow mosey to end of parking lot w/ coupon.
Some Mary = 20 LBC’s IC, 20 Flutters IC, 20 Gas Pumps IC.
Mosey w/ coupon back to gear box, drop off coupons at their ‘home’.
Mosey back to parking lot.
15 Merkins, 15 Big Boy Sit Ups, 50 yard mosey up and back, repeat 2X.
Ye Olde Moleskin
Pleasure to lead you fine gentlemen, yada, yada, yada
11/16 – F3 Waxhaw Holiday Partay at Lawson Clubhouse. $15 and $10 toy pp or $25/pp. Payments to be accepted via Venmo and Cash – details TBD. Sign up via GroupMe link
11/9 – 2 events: Vagabond, West Charlotte. See GroupMe for the deets
Dasher on Q at Floater
!!F3 Waxhaw Happy Hour!! Tomorrow 11/7, 6:30pm, Queen’s South in Waxhaw
YHC took us out.
14 Pax gathered to celebrate the 1 Year Anniversary of the CHISELED, the O.G. of gear/weight AO’s in Waxhaw. The 3 site Q’s shared Q responsibilites today, each ensure a particular muscle group was properly beat down. Here’s how it went:
Diccs given, explanation of first block of excercises. Quick Mosey around the parking lot, circled for some Jimmy Dugans, Moroccan Night Clubs.
Fusebox Special: Chest and Shoulders
Break into teams of 5.
Timer: Merkin Worm Crawl
Stations: 1.) Atomic Push Up (Merkin on Weighted Ball), 2.) Military Press w/ Cinder Block, Front & Side Dumbell Lifts, 3.) Reverse fly barbell lift, 4.) Horizontal Overhead fly (On your 6 w/ head on edge of curb – w/ 30lb weight overhead on lower pavement – lift weight overhead and onto chest and then back overhead down to pavement.) At least 3-4 rounds completed.
Rudy’s Gun Shop: Arms
Timer: 25 curls
Stations: Reverse Curls, Dips, Overhead Tricep Extensions. At least 2-3 rounds completed.
Banjo’s Dry Heave Hothouse: Legs and Back
Pax Circle Up, Grab a 35lb coupon. Burpee / Squat / Swing / Thruster Web
1 Burpee & jump over coupon, 4 Squats w/ coupon, 2 Burpees – jumping over coupon between each burpee, 8 squats…all the way up to 10 burpees and mixing in coupon swings and thrusters in lieu of squats. Awful
Thanks to all who came out to support the 1 year anniversary of Chiseled. While there may not be a lot of running at this AO, it doesn’t mean you can’t get good cardio in and break a sweat, especially if you are pushing yourself the entire time. Most of us were dry heaving at some point during Banjo’s set and drenched in sweat, it was a mini IPC. Gear/weights allow you to isolate some muscles, build some definition that body weight workouts might not get to. The beauty of the AO is that you get to pick the weight that is most comfortable to you (most of the time) and go all out, and most times performing as many reps as you can – only you vs you –no rep targets–no need for fuzzy counting–practice good form and push yourself — Set your own rep targets / weight size and improve weekly. Hope to see more of you out in the gloom at Chiseled.
This morning I woke up to rain tapping at my window. I thought to myself no one will show today, it’s Saturday, raining at 5:30am, fixing it for Christ service event and a big ol’ donkey is on Q. I had visions of no one showing, just me in a parking lot. My mind raced with a backblast laced with me, myself and I in a Don Quixote-esq type struggle of physical feats and outrageous claims. Alas upon pulling into Nesbit I saw a gaggle of men and knew i had to put this dream away for another day.
DiCCS given. Let’s Mosey.
Mosey to and around the circle up to Kensington parking lot. 11 Potato pickers, stretch left, right, plank calf stretches. Mosey to playground parking lot. Line up side by side. Bear crawl the length of the lot. Recover. Mosey to Kensington Drive around to the entrance of Millbridge.
To help our marketing efforts, I called for 20 monkey humpers, 6 facing the street. Mosey to clubhouse, return for the six.
At the clubhouse, line up side by side again. At this point Damascus stated if we were doing bear crawls he was going to climb on my shoulders or something awkward like that. I said of course not, no more bear crawls. We shall crawl – bear the length of the clubhouse parking lot.
Recover. YHC then informed the PAX we’d be moseying up the best hill in the recently acclaimed neighborhood, all the way to the end (second round about). 20 merkins at every intersection. Circle back for the 6.
Some wise ass then suggested we mary as we wait for Uber to bring us back to COT. Enough with that, YHC informed the group we’d be moseying back down to the clubhouse (a mere .7 miles away), stopping at every intersection and performing 10 Bobby Hurleys.
Right before the clubhouse a small group gathered at the entrance to the trail. Word got out a certain member of the PAX had the sudden urge to fertilize some bushes. Well, that’s all YHC’s colon had to hear. Change of plans – circle back for the 6, mosey along the trail back to Nesbit.
Arriving back at the Nesbit circle, YHC had an urgent matter to attend to in my office, temporary Q duties given to Rubbermaid. Sprints and burpees ensued. Upon completing my business, I returned and assembled PAX back to Nesbit Circle. Everyone grab space on the curb.
Next up: Robin Givens Web: 1 Mike Tyson, 4 jabs…all the way to 10 Mike Tyson’s, 40 jabs.
Next: Partner up, first pair sprint, all other hold plank until first pair cross finish line, next pair spring, etc. On the other end across the finish line, hold plank until the entire group finished. 25 LBC’s in cadence. Finished.
Seems like mileage today was between 3.5 to 4.0 depending upon how much you circle backed for 6. My inspiration for today was NOT Doughboy’s workout on Friday, in fact I didn’t see the backblast until this morning. I wanted to challenge myself and provide a workout that would be challenging for the fittest of gazelles. Also truth be told it was out of laziness, the only planned weinke was the loop from Kensington up to the top of the hill in Millbridge. Everything else I improvised. The inspiration for the Robin Givens webb was born out of an idea Knish shared with me as we moseyed down the hill. I won’t steal his thunder but he has a great new webb called the Donkey Punch. I was going to steal it and conduct this awful move back at Kensington, but as my urgent business matter called, I had to change plans. But, while in my office, a deviation of the Donkey Punch was born, the Robin Givens. Ta-da!
One thing I want to put out there, which is serious. My intent is to reach just one guy who is going through something similar and let them know they are not alone. It’s also a way to keep me accountable. I’m coming up on my 1 year anniversary with F3 in a couple months. Overall my stamina is up and I’ve lost a very modest 15 pounds, very mediocre results. What’s kept me from losing more and getting closer to the head of the pax? Booze, wine, cocktails. It was nothing for me to throw back a bottle of wine at night during the week. I was trying to suppress/numb some things I was going through, we all go through: My job, relationship with M, kids, just the everyday struggles and stresses we experience as we go through life. Problem was I knew I was growing old, but not necessarily growing up. 3-4 glasses of wine at the end of a day was suppressing this reality, if just for a couple hours. Problem was it was still there the next day. Well, after committing to myself and my wife, enough was a enough. No more drinky poo during the week. Don’t get me wrong, I’m still going to enjoy the weekends, but mindless, socialess drinking on the couch at night had to stop. It affected my mood, my ability to push myself during workouts, my performance at work and doesn’t help the fact that I’m prone to depression and anxiety. And in the couple weeks since I’ve started, it has made a tremendous difference. I also started seeing a therapist. That too has held me accountable and helping me become a HIM. Why do I say this all? It’s not for outreach or praise – but to say thank you to a group that has steered me down a path to becoming a better man. I say it because maybe someone else in the group is going through something similar. I want to let that person(s) it’s ok, life can be heavy at times and it’s ok to reach out for help. We CANNOT do this alone. Life is not meant to be a solitary exercise. F3 is one of many vehicles we can use to help each other out. I always knew that was part of the idea of F3, but I can tell you that not until I committed myself to becoming a better man did I feel the non athletic portions of F3 applied to me. We are here for you, I am here for you.
Blue Screen took us out, thank you.
DiCCS given. Key watchout for the day would be for Geese droppings littering the AO. Mosey up to Cuthbertson and back around to side of Mt. Chiseled.
Potatoe Pickers , Calf Stretch, Merkins X 15
1.) Partner Up. P1 – Run around Mt. Chiseled Backwards. P2 – Manmakers with weights. 3 rounds each.
2.) Partner Up. P1 – Crawl bear up Mt. Chiseled. P2 – Grab ball for scissor crunches. 3 rounds each
3.) Partner Up – line up side by side at one end of Mt. Chiseled. All Pax completed 10 merkins. Hold plank until it is your turn to sprint. First pair sprint to other end of Mt. Chiseled. Once partners ahead of you arrive at other end of Mt. Chiseled, your turn to sprint. Once there, 10 merkins, hold plank until all Pax have sprinted. 3 Rounds.
4.) Partner Up – P1 runs around Mt. Chiseled backwards. P2 Curls. 2 Rounds Each
5.) Burpee/Shoulder Press Webb. 1 Burpee, 4 shoulder presses w/ weights….up to 5 Burpees, 20 shoulder presses w/ weights.
6.) Mosey to Pit of Misery. Partner Up. P1 – 10 merkins. P2 Step Ups, flapjack until time.
Ye Olde Moleskin:
The crawl bear was a big hit! I have to admit I made this up the night prior. Once I arrived at Mt. Chiseled to unload gear, I tested the crawl bear. It was awful. I knew the Pax would enjoy!
Lots of humidity, lots of sweat in the COT, everyone worked hard.
Christ’s Closet – 6pm this Friday – see News Channel for Details
2nd F Opportunity this Friday – 7pm downtown Waxhaw, Mary O’Neil’s parking lot. M and 2.0 friendly. Farewell to Moneyball, School’s out party.
Fixin’ it for Christ opportunity coming soon. Please talk to Jingles if you can serve at all.
Feelers are out for an additional AO/workout in the Marvin Ridge area. Targeting Sandy Ridge Elementary, Rea View Elementary, or another at MRHS. With our growth, it seems feasible to plant and grow another. Stay tuned…
Rockwell on Q at The Arsenal at Indian Land Elementary tomorrow. Some guys are planning to support him and our brothers across the boarder!
YHC took us out.
15 PAX gathered at Chiseled for a Q led by a Donkey. YHC wanted to make sure I delivered a challenging workout – keep the heart rate up, lift heavy stuff, make worth getting up early worth it. I felt my rep was on the line, the site was on the line, I wanted to prove a ‘gear’ workout can be just as challenging as running 3+ miles. Hopefully my weinke, which was drafted under the influence of an adult beverage did just that.
The Warm Up: DiCCS given. Mosey to entrance of 5 stones, turn around and circle up at Mt. Chiseled. If in the front, mosey around Chiseled until 6 is in. SSH x 15, leg stetch l,r,middle. Merkins x 15, calf stretch, plank jacks x 15.
1.) Partner up. P1 does (attemps) sliders (plank position, like a bearcrawl, but with your feet on a weighted plate (some had a plate for each foot (smaller weights), others choose to use just one mighty 35 lb plate. Move forward in bear crawl type motion but with feet on the weighted plate. Timer is the time it takes to get from one cone to another (90 feet?). P2 does curls. 2 sets each.
2.) Partner up. P1 gets a weight, climb over Mt. Chiseled to other side, mosey with weight around chiseled back to starting point. This is timer. P2 gets grabs a ball and gets on 6, holds ball with 2 hands, over head. Simultaneously lift legs to 90 degrees and bring hands forward with ball to meet legs, place ball between legs, bring both legs and hands down to ground. Bring legs and hands back up, grab ball and lower arms overhead with ball to the ground while at the same time lowering legs back onto ground. 2 sets each.
3.) Grab a weight. OYO, squat, on the way up curl weight, then press over head. 20 reps.
4.) Same weight, lunge walk to end of lot.
5.) w/ weight, lunge walk back.
6.) OYO w/ weight, do the squat and curl/press thing, 20 reps.
7) Partner up. Line up side to side. First pair spring length of Mt. Chiseled. All others Hold Plank. Once first pair gets past finish line, next pair sprint. As you arrive across the finish line, hold plank until 6 is in. Did this 4X.
8.) Partner Up. P1 runs backwards around Mt. Chiseled. That’s timer. P2 does curls. 2 sets of each.
9.) Curl, then overhead press with weight, OYO, 25 reps.
10.) Hot lap around Mt. Chiseled.
11.) Curl/overhead press w/ weight, OYO 25 reps.
12.) Jailbreak back to COT
Ye Old Moleskin:
Sliders out of the gate seemed popular, not a lot of chatter. YHC had to modify, it was a terrible idea
The ab workout with the ball should now go by the name of Blazing Saddles. I heard an orchestra of flatulence coming from every rear. At one point I pretended to conduct the loud blasts in the hope of sequencing and timing the blasts to sound like a DeSouza march.
Hopefully I accomplished my goal, feedback seemed positive. I can’t walk right now. As always it is a privilege to lead this fine group of men.
COT: Damascus took us out. Prayers for the families of Blue Screen and Trojan as they deal with the loss of loved ones. Prayers for Damascus, Nails and Knish starting new jobs.