It was a hot one, but we still had a good showing of 21 of PAX including mostly 2.0’s. I didn’t think I was going to make it on time today because I was late from work. At first the 2.0’s WAY out numbered the PAX but we added a few more right before the start. We even had a dog (thank you Swimmers).
The Warm Up – DICCS were given in Middle School parking lot @ COT. Mosey to circle in front of Middle School. Warm up exercises consisted of:
The Thang – Stay at overhang at Middle School circle and partner up. One partner is the timer, the other partner performs the exercise. 200 dips as a team and 200 step up’s as a team. Mosey to the overhang in the bus parking lot. In the covered area, bear crawl down one side and grab some wall for 10 donkey kicks. Rinse and repeat three times. To the stairs by Middle School gym (tennis courts) for 10 squats at the bottom of the stairs, each step of the stairs 10 foot raises, to the under hang grab some wall for 10 Mike Tyson’s. Run the loop and start again with squats. Rinse and repeat 3 times. We did a mosey to the fence behind the HS, partner up again where one partner does a fence squat, and the other PAX runs the loop (timer). Mosey towards Rudy’s Poop House and grab some wall. Time was running out, so we did exercises at each light on the way back to COT with no time left on the clock.
The Moleskin– The heat was pretty bad today and I felt all the 2.0’s did a great job keeping up (and so did the dog). We did talk about what happens when it gets even hotter come summertime. I’m glad I made it here on time today and I want to publicly announce that I apologize to Fuse Box for missing my Q on Wednesday! My bad…
Announcements – Watchtower is moving back to it’s old location – The Weddington Middle School! Starting next week. August 22nd F3 Dad Camp. DM Radar for details. A REAL FUN event. Dad’s Camp, make it happen. Pizza, fireworks, stay overnight, hang with Dad!
Prayer and Family Photo – I took us out and Gerber provided a genuinely nice photo of how drenched we were. Thank you all today!
Thank you to Honeycomb for helping me plan my first Q at the Homecoming site. Six strong PAX took on the Weddington Middle School/Elementary School campus with bravado. I had a morning planned so that we would mix it up with running, rocks, pain stations, even a trail run. We circled up at the Middle School parking lot – COT – for the disclaimers. DICCS given.
The Warm Up – Mosey from Middle School parking lot to side parking lot for Toe Taps (curb step-up’s) along the curb to loosen up the legs. Mosey to the bus lot behind the Middle School and circle up. Warm up exercises consisted of:
The Thang – After warm up, our first challenge started with 5 lights to which we alternated between 10 Hand Release Merkins and 10 WWII Sit-Up’s (Also called Big Boy Sit-Up’s). This was headed towards 12 Mile Creek Rd. so loop back around to the six when you finish. We carefully crossed 12 Mile Creek Rd. (trying to make sure Blue Screen didn’t get hurt) and the next pain station was more lights! Five lights at the entrance of the Elementary School started us on: 20 Carolina (North Carolina) Dry Docks and 20 Mountain Climbers, alternating between the two exercises. Flutter till the six gets finished. Mosey to the Elementary School parking lot and line up for suicides. Starting line do 10 Plank Jacks. Run to second line and do 10 Jump Squats. Run back to start for CDD’s, up will be every two lines – six lines in total for the suicides. In the large part of the paring lot we set up for a Starfish…HOLD THE PHONE…we need to make this more interesting. Go grab a lifting rock! (there were some that needed to return their rock) You will keep your rock with you the whole time! Starfish (with rock) consisted of 5 Burpees in the middle each time. Four corners were Curls, Overhead Press, Triceps Extension, Bench (on Back) Press – I don’t know the correct name for that one. Rinse and repeat 3 times. Found a small corridor that had plenty of benches so we did a quick mosey over for Dips and Step-Up’s. 20 Dips and 20 Step-up’s – rinse and repeat 3 times. Another mosey brought us to our trail run (I had never been on this trail so I hope Chicken Little knows where he is going). We had one stop in the trail for some Bobby Hurley’s to collect the PAX (OK me!). Finish run and mosey to entrance of the Elementary School for the final pain station. Partner up! 200 LBC’s as a team – Mike Tysons as a team – we said 100 but we were running out of time, do two sets. Donkey Kicks as a team till we got down to two minutes left. Mosey back to COT.
The Moleskin– Thank you all for getting out of bed (No fartsacking!) today and aiding me through my first Q at Homecoming. I have done some workouts here, but not enough. I must admit, I required the assistance of Honeycomb to help me create my masterpiece. There is a ton of things to do on this campus, so it was fun putting this together and sharing it with the five of you. I am very thankful and proud that I was able to lead this great bunch of guys today!
Announcements – Need help today at 8:30 am with Christ’s Closet. Too late for that one! The Sit Q’s still need help with filling spots. Please step up and contact your Site Q’s to see how you can step up and LEAD!
Prayer and Family Photo – A special prayer request was made by myself for my sister in-law Pat Holman who died last Wednesday from gastro complications. Our thoughts and prayers go out to my Brother John as he goes through these difficult times.
Thank God to the start of another phenomenal week of F3 workouts! Thanks to Chicken Little and Rockwell for allowing me to lead such a great bunch of men today also. I wanted to make the workout difficult but keep it interesting with a variety of running and exercises. I hope you enjoyed it.
The Warm Up – DICCS were given in Middle School parking lot @ COT. Mosey to circle in front of Middle School. Warm up exercises consisted of:
The Thang – Stay at overhang at Middle School circle and partner up. One partner is the timer, the other partner performs the exercise. 150 dips as a team and 150 step up’s as a team. Mosey to road at front of middle school. At each light on right side, alternate exercise of 5 Jump squats and then 5 speed skaters. Head towards circle in front of the High School (come on back Goodfella!) We gathered the pax for a quick leg extension on the curb and we quickly headed to the hill at the side of the High School. At the bottom of the hill we were greeted by plenty of moans and groans. Bear crawl up the hill, at the top 10 Bomb Jacks and run back down the hill for 20 WWII push up’s. Rinse and repeat 3 times. Mosey to the HS parking lot for a Starfish. I forgot to mention the slalom the Shake and Bake performed, impressive! The starfish consisted of 5 burpees in the middle and the 4 corners of 20 LBC’s, 20 Freddy Mercury’s, 20 Box Cutters, 20 Toe Touches. We did a mosey behind the HS to the fence for a quick 20 count fence squat. Mosey towards busses at Middle School for lunges and 40 wall squats. With not much time remaining (The Apple watch was a minute faster) we had to mosey back to COT. At COT we did American Hammers till the Apple Watch had called for time. Again, the other watch had a minute remaining.
The Moleskin– I hope everyone had a good workout and you all worked many different parts of the body today, that was the plan. I might ask Goodfella next time to bring the Rocky music to make it a little more interesting. I had fun putting this together and I hope you enjoyed it!
Announcements – Before announcements we named our FNG for today. Let’s all welcome Rob Bailey who is now called Beatle. Beatle Bailey was shortened. Waxhaw Express – you will need a headlamp! Transporter – They need help Thursday night 6:30 pm Christ Closet @ Byram Road and Newtown Road to load the truck. Mad Dog – who still needs to Q?? Help the Sight Q’s!!
Prayer and Family Photo – I am including all PAX on this post because I did not want to delay this backblast. I hope you do not mind.
20 PAX were in attendance for my first F3 Q-School at the cold Cuthbertson Middle School parking lot. With Chastain in the lead, we went through the DICCS and they were explained. I liked the fact that there was a “no question is a stupid question” disclaimer! Comfort was granted right from the start…Little did I know Fuse Box was lurking in the group of PAX.
The Warm-Up – If we were not in Q-School after the DICCS we would normally go to a mosey to circle up for the warm-up. The PAX all circled up at the start and we were taught about the correct way to count the exercises. Each PAX had to pick an exercise in cadence count to perform front and center. That is where I was able to ask my first stupid question.
The Thang – And they’re off!! Normally this would have been in the Warm-Up but, Fuse Box took off like a gazelle like he was being chased by a lion! I was impressed, I didn’t know the young guy could go that fast. We were then schooled at the correct way to lead the PAX to the warm-up and to circle up and lead. After the circle-up, we preformed exercises at the front of the Middle School. We spoke of the different exercises one could use, use of partners (partner carry was put aside for Covid-19) and other ideas one could use. In this area of the backblast, I might also list the exercises such as:
With no time remaining, we jail broke back to the start. Of course, Fuse Box was the first one back to the start – what a gazelle!
Circle up back at the start and count off. Any Friendly New Guys??
The Moleskin – What a great Q School! Thanks to Chastain, Fuse Box and the rest of the veterans who helped out today! I felt we ALL learned a ton today. Including the all important DICCS, the correct way to count and use cadence, how NOT to run ahead – leave no man behind, and the correct way to LEAD a successful Q. I just signed up this morning to Q at Flash on April 5th…let’s see if I learned anything!
Announcements – Any announcements from the group? Name the FNG’s if any. Chastain did take us out with a genuinely nice poem. Normally the Q takes us out. Chastain recorded the Nameorama on his cell phone. Frozen, we took the “Family Photo” and I had to run off to go to work!
We couldn’t use any gear so I decided to use the cinder blocks! 19 brave men came our for lots of heavy lifting and running (the bear crawl was for Doughboy). We also would like to welcome Big House to F3 Waxhaw! I do have to say, the workout looked a ton easier on paper than it was in reality. Based on the chatter, I didn’t make too many friends today.
The Warm Up – After diccs were given we did a quick mosey around Mt. Chiseled and a quick look at the location of the beatings to come. Took a quick mosey down to pick up cinder blocks for the guys who needed one. Warm up included:
We proceeded to Mt. Chiseled with our cinder blocks over head and did lunges and also what I call “Frankenstein” to the base of Mt. Chiseled.
The Thang – Partner up. Partner 1 does the exercise while partner 2 bear crawls up to the top of Mt. Chiseled and runs over to the other side to perform 10 Bomb Jacks. Run back over to the other side to relieve your partner. Partner 1 started with Burpie Press – 100 of them as a team! That hurts! The next exercise was 200 curls (might have to call an audible!) followed by 100 Rows – bent over or upright. Top that one off (arms now really hurting) with 100 Keddle Block Swings closing off the workout with the Chest Press with the blocks. After running out of time we circled up for our finish.
The Moleskine – That was a tough one but I appreciate Fuse giving me the opportunity to be able to lead such a great group of guys. All of you are really fantastic and I appreciate the support of all. We did have one FNG today and because he likes Ohio State, he was giving the name Big House. Welcome Big House.
Announcements – Fuse is looking for help at Five Stones Church for today, Thursday and Friday of this week. Please Contact Fuse Box for more information. Posse spoke about the Spartan Race this Saturday! 100 PAX Challenge – We still need more support – Let’s donate now! Tickets are being sold for a raffle to win a Lazy Boy Chair. Friday is graduation at CHS and it might impact the morning workout at Cutherbertson, be on the lookout.
14 PAX made it out to the fog and wet to lift lots of heavy objects. I’m sure Deadwood would like me to give a summary of our directions but due to the lateness of the BB and the lack of time, I’m going to make this simple.
The Warm Up – we took a quick lap around Mount Chiseled to get the juices flowing. Circle up for:
The Thang – Mosey over to gear where we separated into partners to start. Yes Deadwood, I explained the stations. With one station being the runners, these PAX were our timers. The rest of the PAX worked on the following stations:
The Moleskin – The PAX worked hard today, great job guys! We had no rain and the temperature was warm enough for shorts and a t-shirt. Thanks to Rudy and Chastain for helping me get ready for my Q today. It was a pleasure leading the team today in the workout.
Announcements –
Thank you to Chastain for taking us out.
With the attempt to not give you guys the same old workout, I was looking to change things up a bit. My original plan was to break out the logs from the Middle School woods but they were pretty nasty, thus you guys got the hill! I din’t know it was going to rain so I am sorry if the benches were a little wet. We had a good showing today where 19 of the Pax (the usual suspects) came out and four new FNG’s today. They will be named later in the backblast. Let’s get into it…
There really was no gold found on the Mt. Chiseled site today (Doughboy knows what I’m taking about). But 14 men did get to witness the hieroglyphics left over from Rockwell’s beating last week as they circled Mt. Chiseled. No “Family Picture” was taken to protect the innocent.
The Warm Up – After disclaimers came the mosey around Mt. Chiseled to start our warm up. Come back and circle up for: 15 SSH, 15 Imperial Walkers, 15 Moroccan Night Club’s, 15 merkins, 15 plank jacks, 15 mountain climbers.
The Thang – Our timer was (to start) a complete circle around Mt. Chiseled and back to the church. We had to modify due to the fact that we think we almost lost Schneider out there! Multiple stations of pain included: Fire Pit – 20 step ups and 20 dips, the railing for supine’s, that big ass tire, the rope swing, regular curls and reverse curls, military press with weights, shoulder shrugs with dam heavy buckets, rows with sand bag, a kettle bell lift (watch the jewels!), MAN MAKERS, fly’s with dumbbells, slam balls and two REALLY stupid heavy (I think they were only 50 lbs) weights we carried across the parking lot!
The Moleskin – You really cannot prove that we did not find gold because we forgot to take the “Family Picture” and we really do not want to share it anyway. Great job to all you guys for all the hard work today! A special thanks has to go out to Fuse Box, I could not have done this without his help and support. And I am totally to blame for the tardiness of the back blast!
Posse posted on GroupMe about his wives school and the fact that they need volunteers to help this Saturday from 8 am to 11 am. You should see his posting on the news channel. F3 Dads – 9:00 am Dogwood Park, Gerber is on Q, 3 – 14 years old kids, boys and girls can attend. F3 is doing clean up of our adopted road in Waxhaw – Zinfandel is coordinating the event on the 24th after coffateria – Nesbit Park, Waxhaw. Thank you Doughboy for taking us out!
In preparation for the rain, the plan was to have our Tabata workout under the shelter of the covered Copy Room where we could stay dry. But with the weather over 55 degrees we were soaked when we finished! 9 guys made it out to our Tabata workout at The Floater with a 5:30 am start.
Warm Up: A quick mosey to a gas station across from the Waxhaw Water Tower that had protective cover for our men. Disclaiimer given (they cant’t sew the gas station). 20 SSH, 20 potato pickers, Imperial Walkers, Michael Phelps (small circles, wider, real big circles).
The Thang: Mosey down the street to a church close by that had a covered area behind the parking lot. This structure was given the name, The Copy Room. The Tabata workout consisted of: Category 1- Cardio – 25 seconds on, 10 second break – 4 exercises per category A. SSH B. High knee kicks C: Side-to-side jumps D: Speed skaters – perform each exercise twice. 60 seconds between concentration.
Category 2 – Chest – Merkins, incline, wide and close hand.
Category 3 – Triceps and shoulders – Dips, Plank moves, plank jack, elbows and hold at 6 inches
Category 4 – Abs – Crunches, Flutter, Leg extensions, American hammers
Category 5 – Legs – Step-up’s, Low slow squat, front lunges, side lunges
Category 6 – Repeat Category 1 for Cardio
There was plenty of moaning and groaning as we learned the meaning of “no pain, no gain!”