Qi Gong time at Gumby
Devotional
Warm up:
8 Brocades (Ba Dua Jin) Qi Gong practice –
- Two Hands Support the Heavens
- Two Hands Press Apart
- Drawing the bow and letting the arrow fly
- Wise owl turns its head to eliminate fatigue
- Bending over and wagging the tail to calm heart fire
- Punching with angry gaze to increase strength
The Thang:
Mountain
Sun Salutations (x3)
- Arms reaching overhead
- Full fold (heavy body)
- Up to halfway lift
- Into plank
- Down into up dog/cobra
- Move into Down dog (walk the dog)
- Step into Lunge, then move into full fold
- From full fold to mountain
Back to Mountain
Begin Sun Salutation until Plank
Warrior 1
Warrior 2
Peaceful Warrior (repeat warrior flow on other side)
Warrior 2
Warrior 1
Lunge with quad stretch
Starfish – flapjack
Pigeon – both sides
Moleskin:
We started with a Devotional (Galatians 6:8) – the main idea being that he who sows to the Spirit will from the Spirit reap eternal life.
After the Devotional, the Pax warmed up with the 8 Pieces of Brocade (Ba Dua Jin) Qi Gong forms and strengthened our energy flow. YHC overdid it and needed a “10 count” after a couple of Gi Gong forms. 😊
After the warm-up we went into the sun salutation yoga flow and ended with the always popular Pigeon pose. Next time we try for King Pigeon.
Great work by all Pax. It was an honor to lead.
Honoring Kobe Bryant
Posting on behalf of Happy…
9 Pax joined in to celebrate Kobe with 8’s and 24’s
SSH X 24
IW X 24
LS Squats X 24
Burpees X 8 (OYO)
HB mile
Mosey to the circle (24 hr clock)
Moving merkins 1 CW then 1 CCW
Peoples Chair with 24 arm raises
LSS 8
Rinse and repeat 3x
Mosey to the circle for “Hands of Time” 24 reps
PAX –heads towards the center feet out in a large COP
10,45,60,90,60,45,10
On your 6 for 24 LBC
Mosey to corner for Indian Run
run to end and around parking lot
Merkins shoulder touch 8
Lunge walk to the center of parking lot 8 spaces and back
Mosey to the benches
8 steps per leg rinse and repeat 3 sets
Mosey to the concrete ledges for 8 decline merkins
plank for 8 secs per side
8 decline diamond merkins
Mosey to the benches for 24 shoulder dips
Circle up for some Mary
Flutters IC 24 then 8
Rosalita IC 24 then 8
Freddy Mercury IC 24
Mosey to corner for Indian Run
run to end and around parking lot
Gather in parking lot for Mary:
led by Pax
Dying cockroaches 24
Rosalita en espanol 24
SSH X 24
IW X 24
LS Squats X 24
Burpees X 8 (OYO)
Chisled? Because we’re all crazy?
A few weeks ago, Transporter asked me to head southeast of the border and Q a gear workout called Chisled. I have familiarity with most of the Waxhaw AOs as I was one of the Journeyman Challenge(we should do this again sometime) winners during the summer of 2018 but it seems 5 Stones is newer to the AO game.
Through some texts with Rudy this week, I learned that the Asylum pax keep all their gear at the AO which was a new concept to someone who has always lugged kettlebells to every gear workout I go to. I arrived a little after 5 and had Rudy show me everything and setup. Definitely a lot of good stuff to work with; kettlebells, sandbags, dumbells, bricks, cinder blocks, tires, and weight plates. Pax rolled in and we had 13 ready to go at 530, one rolled in about 5 minutes later during the warmup.
Disclaimer
Quick warmup lap around the parking lot.
IW x 20
Windmill x 15
Arm Circles forward and backward X10
Pax each find a heavy weight to get a taste of the Swole/Meathead/Olympus program. Pax used a mix of cinder blocks, weight plates, kettlebells, and sandbags.
10 RDLs
5X5 Clean and Squat
Main event:
Partner up. One partner runs to the top of Mt Chisled and does 5 burpees. Other partner stays with the gear and rotates through the different stations;
Tire flips
Tire pulls
Medicine ball throws
Hair burners
KB Swings and Snatches
Sandbag clean and squat
Weight plate Curls x 10, Presses x 10, and tricep extensions x 10
All while my 80s montage mix was playing over the bluetooth speaker
3 minutes of Rosalita, Freddie Mercury, and planking.
COT
Announcements: Beer Run is this Saturday.
Thanks for the opportunity to Q. Hope to see some of you guys in SOBland sometime soon.
3 for LRC
3 Pax met at Stephens Square Lane (Poop Island) for another rendition of LRC. Today’s course was the “Standard Loop” which is approx 1.5 miles. Each pax completed 4 laps and finished with 6 miles total.
Announcements:
- Check out the f3waxhaw.life app for new badges available (ie: Forest Go, Passport, Q School, etc)
- Craft Beer Half Marathon and 5 mile race on 3/28/20 sign up at – https://runsignup.com/Race/NC/Charlotte/CraftBeerHalfMarathon?remMeAttempt=
- Monthly F3 Waxhaw Social Event this week Thursday (2/6) at Queens South
- Q School Saturday February 8th – Come learn and earn a badge
- Rooster Run on February 29th – https://www.f3rockhill.com/2020/01/10/preblast-rooster-iii-the-rooster-crows-again/
- Deadline to order F3 Waxhaw Shirts on 2/7/20 – check Playhouse for details
- F3 Beer Run! 4mi+ 6 breweries this Saturday 2/8 starting at 12:00
- 3-2-1 Dash for Down Syndrome (Speed for Need Event) – 3/21 coordinate with Zin/Deadwood to get involved
- F3 Denver New AO recently launched – look for Wedding Singer on Q or if looking to add Passport Badge book flight to stay at his house and post on upcoming Wednesday
- Weigh in competiton – be sure to get weights logged and if in bottom 1/2 be sure to complete weekly penalty
Is 150 too many…?
The PAX: Bratwurst, One Star, Figi, Goodfella, Easy Button, Schneider, Lazy Boy, Gerber, Recalculating, Premature, Dana, Bottle Cap, Frack, Transporter, Delta, Rockwell
16 strong men posted on this balmy morning with the temperature hovering around 60 degrees. A shout out to Goodfella for arriving early with cinder blocks. The disclaimer was given and we were off…
Here’s what went down:
Warm Up Mosey
Circle Up:
- SSH x 20
- Imperial Walker x 20
- Potato Picker x 10
- Mountain Climber x 10
- Plank Jack x 10
Mosey to the wall behind the school:
- 10 Five-Count Wall Merkins in cadence
- 25 Air Press in cadence
- 25 Jabs in cadence
- 10 Five-Count Wall Merkins
Partner work – Partner 1 works while partner 2 goes over the wall and hot lap around the fence – then flap jack
- Donkey Kicks – 100 combined
- Mike Tyson – 50 combined
Mosey to picnic tables
- 30 Dips in cadence
- 20 Steps Ups OYO
- 20 Derkins in cadence
Mosey back to parking lot
Partner up again for cinder block work – Partner 1 works while partner 2 runs to the top of the lot and back – then flap jack:
- Curls – 150 combined
- Triceps Press – 150 combined
- Shoulder Press – 150 combined
Parking lot suicides. At each line do 10 LBCs with 1 Burpee on the return
Back to COT for Mary – Ab work
Done!
When incorporating rocks or cinders I usually do that at the beginning of the workout. This morning I switched it up and saved that for the end. My arms were toast at that point (am I the only one?) and the struggle to get in 150 reps was real! Lesson learned! 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
- Bottle Cap on Q at Arsenal in Indian Land Thursday morning. 5:30 am – Indian Middle School.
- Thursday night Clyent Dinner at Cuthbertson Middle. Frack on Q.
- F3 social at Queens South on Thursday night – 7:30 pm
- Q School on Saturday. 6:30 am Cuthbertson Middle School.
- Prayer request – Please keep Gator Cubs son (Henry) in your thoughts and prayers.
That Was My Favorite Bandana…
We all seemed to start on a happy note but as we took the COT photo before even starting it’s like some bad juju was in the air. We take off into the pitch dark….
BANG….Chastain with shin splints. BOOM….Carb Load’s recovering from back issues. FAAaAAARRRRTTTT…..and I’ve gotta poop. Which leads me to the title of my BB. Somewhere along the trail in American flag bandana. Just leave it there as it was used in a crime.
When i got back off the trail Chastain and Carb Load were counting in cadence between the two homes in Millbridge. Something tells me they won’t be invited over for supper anytime soon.
I’m sure the rest of the fellas crushed the CTT. Happy morning wood everyone!
Gigantor Becomes A Gazelle?
16 men took the ice in nearly 70 degree weather at Bushwood. DiCCS given (Disclaimer, Cell phone, CPR, Safety) with reminder to circle back for the 6 to lead Mary and to replace your divots.
Mosey to parking lot for “almost proper counting”
- SSH x 18 IC
- Imperial Walkers x 18 IC
- Calf Stretch
- Plank Jacks x 18 IC
Mosey to neighborhood
- Alternating at each street light 15 merkins; 15 squats
- Stop at first cul-de-sac for Mary
- 7’s to end of cul-de-sac – Burpees; LBC’s
Mosey back to campus only to find rock pile was covered with water
- Audible to other side of school to find another rock pile
Partner up
- Partner 1 (with rock) does curls until partner 2 returns from parking lap and then flapjacks
- Partner 1 (with rock) does shoulder press until partner 2 returns from parking lap and then flapjacks
- Partner 1 (with rock) does tricep extensions until partner 2 returns from parking lap and then flapjacks
Line up for suicides
- Three lines with 10 Merkins each time you return to school side (x 2)
Grab some wall for One Star Hi-Jack
- Air Presses x 60
- Donkey Kicks – descending # of reps each set beginning with 18(?). Each set finished with an upside-down “hold”
Closed it out with a fast paced mosey back to COT and finished up with 18 speed skaters.
Done!
MOLESKIN:
Spring was briefly in the air at Bushwood but I was too anxious to notice. I wasn’t sure what to expect regarding turnout and my goal was to simply get through the workout with minimal mistakes etc. (copied from Lazyboy’s last backblast). I took us out #cradletograve. Thanks to those who circled back for the six, lead Mary etc.
ANNOUNCEMENTS:
- Q school this Saturday 6:30 AM at Cutherbertson led by Posse and possibly Bottlecap. Sign up if you’ve Q’d less than three times or simply need a refresher
- Thoughts and prayers for Doc McStuffins; he’s home and there’s a meal sign up on GroupMe.
- Connect with Bottlecap to get signed up on GroupMe or Slack
- One Star tried to recruit new people to Q in Feb. and March and mentioned a FREE gift offer for new first time Bushwood Q’s
- Frack told everyone to dial it back a little bit – aka shut the hell up and keep announcements brief
- F3 book FREED TO LEAD is worth the read
60 Seconds Goes Quick When You’re Having Fun
23(ish) men showed for this morning’s installment of #F3Swift. Everyone thought they were getting off easy when we audibled away from AYG hill sprints to laps in the Ballantyne Corporate Park. Almost all changed their minds when YHC called 10 seconds left in our first rest period, which went by incredibly quickly.
The Workout: Warmup, 5-6 intervals of 5 minutes on/1 minute off at 10k pace, Cooldown and COT
With 5 minute intervals, we typically rest for 2-3 minutes between so that we can fully recover for the next work effort. Today was about something different. We were not fully recovered, we barely recovered before going again. Not only is this workout great for improving your Power Endurance (your ability to maintain a hard effort for a longer period of time), but it is great for improving your self-control (don’t go too fast, don’t be a wuss) as well as your capacity for suffering.
I don’t know about you guys, but whether it’s in my racing or just in everyday life, the ability to face suffering with confidence and experience, rather than panic and fear, is something I can never have too much of. The ability to lean into pain and unease and know that you have practiced doing hard things — maybe even have learned to love to do hard things — is incredibly liberating but requires constant reinforcement. Today it was reinforced.
I am happy to report that, despite much grumbling, I saw every man out there push himself to places he wasn’t sure he was capable of going to when we set off on our warmup. Well done, guys.
Kotters to Fahvra who looks to be just about over his injuries as he led the PAX. T-claps to all the guys wearing reflective gear, blinkies and headlamps. There were a lot of cars out there today (including at least one high speed chase), but we were a lot more visible than usual. Keep wearing that stuff. You own it, wear it. You might not realize the day it saves your life or that of the man next to you, but that’s a whole lot better than the other way around.
I am DR next week so Gold Digger has your Q and then I will be back for the last 2 weeks of February. (Hint: Woodson knows what one of the workouts is going to look like. Fletch knows the other. You are welcome to ask them, but you might not like the answer.)
I think I got everyone, but if I left your name off the PAX list please sound off.
Announcements
- Please keep Doc McStuffins in your prayers as he is home from his open heart surgery and doing well but with lots of recovery still ahead of him. If you are able, please sign up to take his family a meal to help them through this hectic time.You can sign up here (and note the dietary restrictions — low sodium, lean meats, med style diet): https://takethemameal.com/OFHO0279
- Prayers for Madison and family that their 2.0s MRI went well today.
- 1st Speed for Need Race of the season. Run Jen Run 5K on March 7th in Symphony Park. Contact Frasier if interested. https://raceroster.com/events/2020/24811/run-jen-run-5k
- SOB Beer Run this weekend. Contact Tuck for details.
No, I mentioned the Bisque….
21 Pax came out to Watchtower including some of the pax who enjoy higher mileage (Gerber, Hollywood, and Dasher) so what will we do, provide a workout that is under 2 miles. So with DCCS completed and 0:30 sec left before 5:30 it is time to go.
Warm up:
Mosey through parking lot and once in front of school – shuffle facing school, shuffle facing road, butt kickers, high knees, circle around at stop sign and circle up.
SSH
Smurf Jacks
Imperial Walkers
Recalc (Old Man) Stretch
Mt Climbers
Calf Stretch
Merkins
Thang:
Partner up with some one equal speed and split into 2 teams. Using the official F3 “workout deck” begin by flipping a card to reveal 1st exercise for each team to start with. On Go – first person from each team sprints to given point for that round and back. When return flip a card to reveal next exercise.
- Round 1: Sprint to Stop Sign, and split reps between the last 2 cards flipped yadda, yadda, yadda….and for round 1 we have a split decision. Both teams complete 10 burpees
- Round 2: Sprint to 2nd light, and split reps between the last 2 cards flipped – yadda, yadda, yadda….and Team 1 is victorious and Team 2 has 20 burpees
- Round 3: Switch to opposite end and go to stop sign (shorter sprint), and perform exercise on card flipped….yadda…yadda…yadda and Team 2 is victorious. Team 1 with burpee penalty
- Final Round: Repeat to stop sign (shorter sprint), and perform exercise on card flipped….yadda….yadda…yadda and Dasher pulls out the win on the anchor run for Team 2. Team 1 with burpee penalty
Quick mosey back to COT and Finish.
Moleskin:
- Based on not knowing each of the exercises, the Seinfeld scene of yadda, yadda, yadda comes to mind. But at least I mentioned the best part – use of the official F3 workout deck
- Believe Hollywood/Gerber’s Strava is sending SOS signals to family members thinking that something went wrong based on recorded mileages of under 2 miles
- Many pax have uncanny ability to find another gear in sprints when potentially faced with burpee penalty….cough…cough…Posse, Shake & Bake, Showgirl
- Glider enjoyed the opportunity to run multiple legs of sprints as anchor and start of rounds 2 & 3.
- So here is where I use soap box to voice all things we should do – yadda, yadda, yadda…. You get the picture. Come out and have some fun.
- Twinkle Toes got the unfortunate opportunity to run against YHC in 2 of the rounds. Round 1 YHC was behind and did all he could to get in way to slow down, in round 2 YHC was ahead and Twinkle thought about trying to step in front but he saw head go down and bracing for contact.
Announcements:
- Keep Doc in prayers and thoughts as he continues to recover
- Reach out to other pax that have been missing for a while and check in and/or get them back out and connected
- If you want to refinance or need assistance with mortgage go to
www.rocketmortgage.comGlider who is happy to assist might be due to conversation heard earlier of wife no longer wanting to drive minivan. - Sign up for the Rooster which is next CSAUP event in Rock Hill on 2/29 from 6:00 – 10:00 am.
