When putting together the workout for Chiseled last night I never knew the response I would get after the workout was over, especially from the BC crew. They enjoyed it SO much they gave me “we’re #1” sign…I think that’s what I saw…maybe not
The Warmup
Mosey from COT to entrance/road. Quick warmup with SSH and low slow squats as I watched the entrance. Mosey to COT for a safer warmup location, imperial walkers, quick calf and runner’s stretch, American hammers. Rifle carry to Mt Chiseled for partner work.
THE THANG
Timer is runner around Mt Chiseled. With some music (thanks Golden Plates) we did the following team exercises:
50 x blockies
100 x triceps extension
150 x lawn mowers
200 x curls
250 x flutters, 2 is 1 (there were some cheaters but they redeemed themselves).
Mosey back to COT with less than 2 minutes
Quick round of “please stop” or whatever it’s called. Even though we were in plank position, Ex lax calls low slow squats, then we did merkins, finished up with falcon’s American hammers
THE MOLESKIN
There was plenty of chatter and complaining so thinking the goal was met for most. We had a great group of (18) guys that all worked hard. Thanks Loafer for letting me Q today
Warmup
All the necessary safety announcements made. Mosey to front of school. Imperial walkers, LSS (mistakenly called lunges), plank, merkins, Demascus’ stretch. Mosey to the top of the hill (plenty of chatter starting), SSH, American hammers, flutters, runners stretch.
The Thang
Mosey to rear of school, 3 burpees at each light, circle back for the 6. Mosey to next entrance/exit for Paula Abdul’s with 10 big boy’s, finish at BB hoops. Mosey back to front of school, considered heading back up the hill but Chicken talked me out of it so we went to do partner work in front of the school. Timer is one partner around the loop, other partner does plank jacks, gas pumps, merkins, donkey kicks. 2 sets of each/person. Mosey to COT with <10 seconds left.
Moleskin
11 PAX and hit the 3 mile mark which is pretty good for watchtower. Great weather and a great group to lead.
Announcements / Closing
CPR this Saturday, 2/26 12:30pm at Crossfit Weddington. Let Surge know.
SOB Beer Run this weekend.
Q source starts this Friday, check out leadership channel for details.
Site Q-School March 14th, Cuthbertson MS.
Reminder Sundays @ 7:30am Open Door
Mad Dog took us out after I stared at him
DICCS given for 3 PAX
Warm-up
Mosey behind school and fields to cement pad.
Imperial Walkers
Plank, 6″
Mountain climbers
Calf stretch
Mosey to front of school
Side straddle hop
Plank, 6″
Merkins
Runners’ stretch
The Thang
Pick up Posse and head to the graveyard
Loop and at each turn an exercise
15 x Bobby Hurleys
15 x Heals to Heaven
15 x Mike Tysons
15 x Shoulder Taps
Repeat
Mosey down the hill to old school
Partner up (which was easy with 4)
Partner 1 does bear crawl then runs backwards the width of BB court x 2, Partner 2 does dips. 2 rounds
Partner 1 does bear crawl, then runs backwards the width of BB court x 1, Partner 2 does incline merkin, 2 rounds
Web of merkins and big boys…got half way though.
Mosey up hill, back to graveyard. One more round of loop since we had time
10 x Bobby Hurleys
10 x Heals to Heaven
10 x Mike Tysons
10 x Shoulder Taps
Mosey back to COT, 10 merkins to finish.
Great job boys!!!!!!
Announcements
I can only imagine what those people driving by thought when they saw a few headlamps bouncing up and down in the graveyard
Ramp build in Monroe was a success. Thanks Magi and Shopdog for leading the effort
If you haven’t seen a fellow Pax in a while, reach out…they may need your support
CPR training opportunity Saturday 1/22/22, 10am, Five Stones Church
Christ Closet Furniture pickup needs assistance
Please take pictures of all 2nd F and 3rd F events so we can market all that we do
Thanks Posse and Dunkin for asking me to lead and giving me the chance to have my VQ @ Lycan
Surge
38 Pax Converged at Flash for Partner up
DICCS- Provided
Warm up:
15- SSH
15 Moroccan night clubs
15- Imperial Walker
Plank to calf stretch
Runners pose
10 Merkins
The Thang:
Partner A holds handstand against wall while Partner B runs paved triangle near teacher’s MS parking lot then flip flop X2
Mosey to front of MS
25 merkins and 10 burpees at each of the 3 light poles to MS entrance
Mosey to benches at school
Partner A does 10 step ups where 2 is 1 while Partner B runs the island then flip flop X2
*Penalty round (some Pax were cutting through the island for their lap)
Partner A does 15 derkins while Partner B runs the island
Lunge length of overhang on way to back of school
Four Corners in basketball court
((25 big boys, 25 heels to heaven, 50 LBCs, 50 shoulder taps) 3 burpees in middle) X1
GAGA Pit work
On the edges of the two Gaga pit structures, Pax partners split up 75 derkins and 75 dips
Mosey back to COT as running out of time
Stop for 10 mike tysons at light post on the way
Done
Announcements were made
Welcome FNG – Shingles
Mild morning with 21 PAX arriving bright eyed. It was a pleasure to lead today.
Warm-up
Mosey from the parking lot by the shed for a warm up.
20 Imperial walkers
Plank, 6”, repeat
20 Mountain climbers
Mosey to front of middle school
20 side straddle hops
Plank, 6”, repeat
Calf stretch
Runners stretch
The Thang
Mosey to school road in front of the MS, stopping at first streetlight
Alternate 10 x merkins, 10 x big boy sit ups at each light to the stop sign
Mosey to large parking lot by football field, 4 corners
Three series of:
25 heels to heaven
25 plank jacks
25 american hammers
25 mike tyson’s
Mosey back shed, gather as a group and then to COT
The Moleskin
We had a great turn out and there was a lot of complaining especially with the third round of mike tyson’s (was only planning to do two) but complaining = a good workout so I thought we should continue.
Announcements
Fuse Box noted a few changes for the race tomorrow. Be there by 7am (or earlier) to start by 7:15am.
Chastain is still open to do more burpies so sign up/donate even if you don’t want to run.
F3 dad’s are getting together 12/11 for a kickball game but really to do a toy drive for Christ’s Closet. New and used toys will be collected. The event will be at the high school lot 9am.
Zin is doing an “ornament” exchange on 12/4…bring whatever you like to drink or what you want to get rid of…either way is good. Still don’t know what type of ornament he is looking for. Guess you have to show u to find out just please RSVP so he can get a better idea of how many will show. Its for all Pax, even guys that are not part of F3.
EFFEE will be hosted in February. Location and date to be confirmed
Chatterbox’s wife is selling traditional Indian meals to benefit Roof for a child.
DiCCS given with plenty of time to spare
Warm-up
Mosey on the back path to the front of the middle school
20 side straddle hops
10 low slow squats
10 merkins
Calf Stretches
Runners Stretch
20 shoulder taps
The Thang
Mosey to front school road
Each light, alternate 5 merkins and 5 big boys, end at stop sign.
Mosey to big parking lot for web/4 corners
25 superman (supermen?)
25 american hammers
25 bridges (just the tip)
25 LBCs
5 burpees in the middle
Rinse and repeat once
Mosey to wood benches, partner up for
1 partner runs around circle/other does dips, switch
1 partner runs around cirle/other does steps ups
Mosey to shed, plan was to jailbreak every other light to get us back to COT on time but with all the students running on the same path(s), I decided to just do a mosey back to COT (so not to have a bunch of men run up behind students).
Mosey back to COT, jailbreak at last light
The Moleskin
With all of the parents driving past us, it would have been a great time to do monkey humpers, but they seemed to enjoy the bridges/wife-girlfriend thrusters. It was (shocking) humid and everyone got on a good sweat. Thanks for giving me the opportunity to lead this great group this morning.
Announcements
Schneider tried to communicate something about a race and a chicken but he was dazed, confused and had trouble putting a full sentence together. I kept an eye on him in case he needed CPR.
IPC Challenging. Zinfandel has placed information and links in GroupMe. Link to sign up is f3greenwood.com
Q school tomorrow at SOB
Posse gave the “freed to bleed” shirt to Fuse Box for many reasons. He heard about blood drives in other areas and thought someone should do that for Waxhaw. Instead of thinking someone else would do it, he took it upon himself to start the F3 Waxhaw Blood Drive (working on #6) which has been so successful…he became the “somebody to get it started” instead of expecting someone else to do it. FB continues to spread the F3 story, trying to come up with new opportunities (ex – basketball) to get more men involved and continues to connect with Pax that have not been participating, to bring them back in. He started the Chiseled site and was Q site until just a few months ago. FB is part of Posse’s shield lock and has helped him to grow over the past 2 years. Well deserved Fuse Box!!!!!!
Prayers were requested for Akbar & Maggi’s families
Mad Dog took us out.
Issues getting the flag into the ground…near the dumpster.
DiCCS reviewed and Schneider had to bring his phone. We started our warm-up run to front of school then back to the loading dock area while picking up Popeye on the way…imperial walkers, side straddle hop, moroccan nc, runners stretch, calves, plank 6″, merkins.
Thang
Partner up at back of school, bottom 5 benches, team of 200 dips & 200 step ups while timer is running back behind the school, up the loading dock steps and back
Mosey to front of school (stopped for an audible exercise for the six to catch up, thanks Zin), mosey to observation deck. Partners again, team of 200 American hammers & 200 shoulder taps while timer runs up to the top of the observation deck, touch all corners.
Mosey to the road in the back to run exercises at the lights, only had ~ 5 minutes so burpees at the first 3 lights then mosey (or fast mosey if you are big tuna) back to COT…
Moleskin
Good chatter today…it was humid and even though we only got in 2.54 miles it seemed longer. I know I was tired.
After Schneider’s extended weekend at Lake George he forgot how old he was
Announcements
Blood Drive on June 19th 9:00-1:00 at Five Stones Church…need 13 more to sign up
Dad’s camp…sign up
June 26th Christ’s Closet needs our help at the barn/house with furniture
Thanks for taking us out 069
Ricky Bobby forgot he was site Q
13 PAX (plus another 5 at Swarm) at Impromptu this morning…no site Q’s to be found…Recalc looked all morning.
Warmup
Easy mosey behind the school to Rudy’s shed/bus lot. Circle up for SSHs, Imperial Walkers, 6” planks, some stretching (against Recalc’s advice), Elbow plank/reverse Peter Parkers.
The Thang
Mosey to the traffic circle, to the wood benches. Partner up, exercise is 200 dips, partner runs down to and around the circle. Then to the steel benches/picnic tables for 200 shoulder taps with feet on bench (2 was 1).
Mosey to large parking lot by football field for 4 corners. Since it’s Good Friday…
20 Crucifix merkins
20 Toe touches
20 Bicep merkins
20 Crucifix crunches
Since it is the 2nd day of the month, 2 burpees in between each set in the middle
Repeat
Mosey to Rudy’s shed. 1 burpee at each light as we finished at COT J.I.T.
Moleskin
Anytime you want Golden Plates to attend a workout tell him I am the Q (Fusebox).
Announcements
Waxhaw Trail Fest (WTF) – May 1st starting at Walnut Creek Park, t-shirts available for purchase
Clean up downtown Waxhaw, April 17th…should be quick. Coffeeteria afterwards. Bring leaf blowers, rakes, gloves, etc.
Off the chain site is moving to Wednesdays, 6pm Walnut Creek
FNG (Dustin) who started his first workout with SWARM…aka Dunkin
DICCS covered, all good except Posse doesn’t like being asked for the time more than once
Mosey to covered area by the school bus lot.
Imperial walkers, potato pickers, 6″ plank, mountain climbers, calf stretch (from the pax that blew out both of them in 2020). Should we stay under cover? NOPE…needed a little mileage.
Mosey to neighborhood across the road.
Driveways on right to the cul-de-sac, alternating speed skaters & bobby h’s. Comment (mad dog) made about how glorious it was be to stay off the ground with the stated exercises.
On way back, driveways on right, alternating lunges & side straddle hop
Mosey across to other neighborhood (same side as school) to first street on left for 7’s on the hill…
Dry docks & plank jacks
Mosey back to covered area by the school bus lot.
American hammers, merkins, lbc’s, shoulder taps, peter parkers
Mosey back to COT. Rudy had enough of the rainy condition and took off…should have competed at the Rooster with that pace. 90 seconds left we finished with low slow squats
Announcements:
CPR March 29th – Sign up
New A/O on rising of the next full moon @ Waxhaw elementary. In addition, whenever there is a full moon we will have an iron pax workout, first one will be led by Chastain. Purpose is to split up Flash so Posse will review recent Flash workouts and assign pax as Q’s.
Also noted there are too many announcements in the COT and that may be limiting the opportunity for pax to open up so we are looking for guys to help start a weekly news letter to communicate all of the announcements, upcoming events, etc. Based on historical texting examples, Schneider will not be allowed to help with the newsletter.
Prayer request for my niece Lauren was added.
16 Pax showed up for my VQ at Chiseled today. After very little prodding I was able to get a few Pax to attend that do not normally attend Chiseled so that was great…appreciate the support
Warm Up
Mosey up to the entrance on Cuthbertson Rd then back to COT, doing butt kickers the last 1/4.
Then some quick warm up exercises in cadence:
The Thang
Walked over to Mt. Chiseled with our coupon (rifle carry), partnered up with someone with different abilities and performed the following with a run around Mt Chiseled as the timer:
Walk back to COT with coupon (rifle carry) to finish with a few more exercises:
Moleskin
No Vups or Blockees which didn’t go well with Doughboy. Not a hard workout, easy to understand but it’s what we all put into it. None of us get up to work out at 5:30am to dog it and that was clear today. 069 enjoyed it so much he was still doing curls after everyone left 5 stones. Also thanks to Golden Plates for the music.
Announcements