Bottle Cap pinged me early to double check if I could still Q with the impeding inclement weather. I was up for a wet and cold Q as long as I could get there and back home safely. All was clear and I was on my way. Minimal traffic, but still a haul from Fort Mill! My original workout was out the door with the wet and cold conditions, but to my surprise it was snowing! Big flakes making it a winter wonder land. I was excited. Even more of a surprise were 3 little 2.0’s showing up, one being an FNG! Quick disclaimer appropriate for all ages and a refresher on the mission and purpose of F3. If you don’t know it, look it up and preach it!
The Thang:
Mosey with high knees, butt kickers, side step, flap jack, backwards run, and continue mosey to covered area.
First set: I stole this from Cheese Curd who stole it from Metro. He’s right, it’s tough calling all the candance (cadence) and keeping it all straight, but I did it. Start with 10 6 count cadence burpees, then 10 big boy situps, 10 squats, 10 merkins. Repeat with 9, then 8, then 7, then 6 down to 1. Anyone know the total of burpees? Here’s a hint: (10 x 9) / 2 = ???
Second set: Partner up. P1 runs around the parking lot while P2 does a set (as a team) of 150 hand release merkins on the bench, 150 dips on the bench, and 150 step ups on the bench. Running in the snow was quite the challenge! Snow goggles would’ve helped but the 2.0’s did a fantastic job and laughed along the way.
Third set: Jack Webb, 1 donkey kick and 4 arm raises all the way until 10 and 40. Pressing air sucks!
Mary: various things on our six and mixed in some hand release merkins and supermans. Ended with “Have a Nice Day”, a quick recovery time to reflect on the day and what’s to come. Mosey back for COT.
Announcement: F3 Waxhaw event this Saturday at Cuthbertson High School, I think… reach out to one of the Pax for more info.
Prayers for Frack’s health and his friend who recently had a heart attack. Prayers for all who’s having challenges with their health.
Moleskin:
I write a lot of Backblasts, in my mind. Honestly, I’ve had some trouble getting on and then forget. Today was different. Several Pax stepped up, and after an hour of trouble shooting we got me up and running. So here we are after 1.5 hours for a decent Backblast. Hence the change in name in the title. It was going to be Paybacks a bleep because Bottle Cap and others from Waxhaw have stepped up to help grow F3 in Indian Land. But Persistence is the word of the day. They didn’t give up on me, they led, they followed, and they made darn sure I’d get a backblast out. I hope to do the same for my fellow pax, to help them accelerate as Dark Helmet says. #SYITG #ISI #BetterNeverQuits #PainIsTemporary
The story takes place Wednesday evening before Floater. A text is sent to Deadwood, “Are you on Q tomorrow”? The response was yes, but I am not giving it up because I’ve been bumped once already. That prompted yours truly to come in with the guilt trip. “Well, tomorrow is my 3rd year F3versary and my birthday. Just seeing if I can Q for that”
So, now I’m on Q. Winning. (HAHA, Deadwood has feelings)
I walk out to the scene where a few PAX are gathering wondering where their Q Deadwood is. That is when I start. No quick DICCs for me, I need extra time for what I had to put out there. I discussed being your brother’s keeper, let’s have good form(no twerking, squats only), and don’t just go back to the 6 and talk to them put your hand in the middle of their back and push them. Push them by pushing yourself. Oh yeah, and I will call you out if you are sandbagging or using bad form. Let’s Mosey!!!!
The Thang:
Take a brisk lap around the block back to the origin and pass that to head across the railroad track to the parking lot in front of Cupcake Queen(Product Placement).
Let’s Mosey!
At the bottom of Another Bad Idea, we do 7’s. Start out with 1 Burpee at the bottom and six at the top. Then 2 Burpees at the bottom and 5 at the top. You get the point.
Let’s Mosey!
Head back towards the railroad crossing and make a right turn in front of Waxhaw Provisions(Product Placement) and stop in the parking lot behind the church just past Maxwell’s Tavern(Product Placement).
Guess What? Let’s Mosey!
YHC lead the PAX on a run that may have surprised some. We ran passed the cupcake shop and the park to the second railroad crossing. I can hear PAX in the back saying 4 minutes left. In my head I said great, we’ll have one minute to spare(if they actually pick up the pace, lead by example and show the push). If my fat butt can do it, everyone out there today could do it and they did.
Moleskine:
February 2017, a 272 pound Adrian Boston was at work with headaches and not feeling well. He stood up to get to work and fell back down instantly(dizzy). Blood pressure through the roof and in his mind he knew he finally did it. He’s finally having a stroke(what a drama queen). After going to the doctor, it was later found that it was vertigo brought on by a serious sinus infection. That was enough for me. I found out about F3 through a friend and never looked back. I changed eating, drinking, and all other habits. I lost 30 pounds in the first 2 months. I now hover about 215 and 220ish(205 was the lowest).
I spoke on changing today. Some may say the first stage of changing is Awareness. This is a stage that many do not pass. What people don’t tell you is that the awareness stage can be a very depressing stage. When you are truly aware, you see everything for what it is: you, your career, state of your marriage/household, future, life, and faith. It can be a lot and be very heavy. A few months ago, I became very aware of myself and I was depressed. I’ve been blessed with a good wife and good friends to work through it. I’m happy to say now that I am in the development stage of change.
If you are becoming aware of things and feeling that way do not stress. The feeling of uneasiness is you noticing the change and you getting ready to change. Don’t fight the urge to change. Do not fear this feeling, embrace it and use it. If you feel comfortable all the time you are not improving.
If it is too much get help. Strange thoughts or feelings that you yourself feel are not right, get help don’t wait.
Thank you for following me today and listening/reading my rambling. Gotta get to work now.
I’m sorry, I did not get the announcements. I was busy doing some Bday Burpees. Thanks for the reminder Deadwood.
SnB, out!!!!!!!!
18 pax joined me for a tour around Marvin Ridge with a few puddles along the way.
I didn’t have a super elaborate Q planned this morning but I think it still turned out well. One pax ranks it up there with the worst Q he’s attended. The jury is still out. Either way, Saturday you will witness a masterpiece!! Gladiator will be held at Cuthbertson Middle @ 6:29, same parking location as Ignition/Swarm…..wait, some of you will not post at either of those, does Flash or Impromptu ring a bell??? Park there.
The first rule of Gladiator is that you don’t talk about Gladiator..shhhhhhhh.
5:30, Lets Mosey! We ran around the back of the school to the big globe and circled up…
SSH x 15 IC
Merkins x 15 IC
Calf Stretch flapjack
MC x 15 IC
PJ x 15 IC
Run.
We ran suicides along the front of the school to each light and back… 5 merkins down and 5 drydocks back. I didn’t realize that would so quickly, but it did. Stop at the end of the school and recover. Mosey around the school again and hold at the first parking lot as you exit the concrete path.
Hair burners (We had way too many people for this, I should have audibled)
Alternate pushing the plate back and forth while you wait on it to arrive. Squats while you wait… That sucked, so while you wait….this typing….is about…..how smooth this portion…of … the Q…….went. Recover.
Same groups. Overhead weight carries while walking/running fast walk w/ a burpee at the back. This would have worked great on a 4 lanes road but we were on a 6-8′ wide path. I was over it.
Stop at the parking lot. Captain Therkin. You guys should have abs of steel by now. 2.5 minutes remained so ran the parking lot down and back with burpees in the middle both ways. Back to COT.
Good work today guys and thanks for letting me lead. I’ll see you all Saturday at Gladiator.
Announcements:
Christ Closet Give away Saturday – See Dana for details
Connect with Posse (Brian Stephenson)
Five Pax roused themselves for a balmy 49 deg Tuesday AM at #Thrive. This was my one year F3versary with these dudes in F3 Union County. More on that in the Moleskine
Hairband led a workout a year ago and almost killed the FNG-me, in a good way. He broke out his new F3 Workout Deck and put on a beat down as each of the PAX randomly selected a card. The only exercise I remember was the excessive amount of bear crawls we completed in that workout. Bear crawls aside, by the end of the workout I knew I found a group of guys to workout with and build friendships.
To honor day that we completed a workout using the same F3 Workout Deck. Spoiler alert bear crawls were not drawn!
COP:
Disclaimer given and off we go for a short mosey. Circle up
The Thang:
Each PAX selected a card from the Workout Deck. We complete the exercise on the card. Reps = vaule of card +10; face cards were 25 reps, Aces 100 reps. Every 4 or 5 cards we ran an extended HB mile.
Here are the cards pulled, in mostly the correct order:
Run long(ish) HB mile.
Run long(ish) HB mile.
Sprint 300 Meters (to the Dumpsters and back)
Run long(ish) HB mile.
It’s 6:10 so….TIME!
5 minutes of Mary.
Done.
COT
Keep Hairband’s daughter in prayer.
Moleskin
One year ago I was frustrated by my workout intensity. Constant back injury kept me sidelined making maintaining endurance and fitness levels difficult. I simply loved lifting weights and was a heavy barbell addict; me love some squats and deadlifts. But my back issues prevented from being consistent. I had the will but not the ability to keep in shape. Also a year ago, I read a book called Digital Minimalism that changed the way I view my use of technology; hence my F3 name of Unplugged. There was a section in that book about F3. I checked out the website, found the closest workout and posted to Thrive. Body weight workouts mixed in with some gear has kept me healthy and mostly injury free. I appreciate the brotherhood of men to keep me going and to rise @430 am when the fartsack seems like a better choice. It never is. Workout in in 23 deg or rain is always better than sleeping.
Great work men. Appreciate the change to lead.
Unplugged out!
…I’m talking about a lifting rock here. What were you thinking?
7 PAX posted at Anvil. It was drizzly even if the radar said it wasn’t, which is why Spack and Puddin showed up I guess. Next time you wake up you can get an accurate current weather assessment by stepping outside.
The HotBox was full of Meathead Pax who don’t like getting their little fingers pruney and hair wet and messy, so we ran around to the portico in the front of the church. Apparently that’s on the windy site of the church so we only stuck around for some SSH. Then we grabbed some lifting rocks and headed back to the overhang by the turf mound.
20 merkins, 20 front raises, 20 goblet squats, 10 burpees. Repeat for 3 rounds. The run to end of road and back.
20 staggered arm right merkins, 20 OH presses, 20 tea bag squats, 10 burpees. Repeat for 3 rounds. The run to end of road and back.
20 staggered arm left merkins, 20 lat pulls while on your back, 20 flutter with press, 10 burpees. Repeat for 3 rounds. The run to end of road and back.
20 curls, 20 good mornings, 10 burpees. Repeat for 3 rounds. Return rock.
Mosey on past the hotbox. Greet the Meathead PAX with 20 Monkey Humpers as close as possible to the Meatheads.
Head home. Stop for 60 seconds while Q rolls his ankle on the curb. Circle up for COT.
Brilleaux – quietly efficient and was usually waiting for us to finish to start each run.
Snuka – Same as Brilleaux, but slightly older.
Lorax – picked up a good skipping stone and called it a lifting rock. He tried to sell us on its huge surface area.
Point Break – Crushing the workout and planning his VQ at Anvil in 2 weeks. Come support him.
Spack/Puddin/Semi-Gloss did a good amount of the reps on this workout. I don’t think many burpees happened, but they did chose alternate exercises that were more than just mumble chatter.
Thanks to Lorax for the takeout.
-Alf
Today we had 3 pax for 6 miles (4 laps) around the Standard Loop. Pace continues to increase for all Pax.
Woke up this morning expecting torrential rain, but to my surprise ten other Pax braved a light drizzle with me for what I think was a good shoulder burner.
Grab a partner and pair of 10-12lb weights. Then while partner 1 runs, partner 2 does the exercise then switch. Exercises consisted of two rounds of each of the following:
Had planned for a couple more stations, but because the numbers were a little low today, I abandoned two stations which lead to more rotations through each one. The stations consisted of:
14 Golfers, including 1 FNG, jumped the fence at Bushwood and snuck in 18 holes before the sun came up. YHC opened up GroupMe while using the Squatty Potty restroom and realized Frack sent out a late night plea asking for a substi-q. I thought Why Not, and grabbed the Bushwood uniform (sleeveless collared shirt) and off we went.
DRIVING RANGE:
FRONT NINE:
BACK NINE:
CART GIRL SIGHTING:
19TH HOLE:
STARTER NOTES:
YHC took us out. #CradleToGrave . . . Let us see and treat people the way Jesus did!
10 PAX made their way to #F3Skunkworks for some KB work and a bit of running.
The Thang:
The PAX was properly disclaimed and got right down to it.
COP:
Catch Me If You Can
Partner up, like sized bell, Partner 1 farmer carries both bells while Partner 2 performs 10 merkins and chases Partner 1, then flapjack. Continuing around the church.
Hill Suicides
Staying with your partner , Partner 1 runs to the first median and back; second median and back, to the road and back, while Partner 2 performs called exercise, then flapjack.
Dora 1, 1, 1?
Partner 1 sprints across the the parking lot light while Partner 2 performs called exercise, flap jack.
Mary:
Return to the launch point with a few minutes left for some Mary.
Moleskinny:
Announcements:
23 Men came out this morning for some high mileage and way too many burpees. I let Smithers(who is down like 30 freakin pounds btw) know that we would be heading off campus and to bring some headlamps. I really enjoy the neighborhood next to Watchtower. It has nice wide roads, gradual hills, good lighting and well designed for our purposes. My partner in crime Zin Man was coming off a 4 day party in South Beach so we were kind of touch and go on the ride there with his stomach rumblings.
That Thang:
Warm up lap and circle up in front of the school.
SSHx15, LSS x10, Merkins x15, stretch the hammy’s and calves for Bobby, Wide arm Merkins, 6 inches Plank Jacks and the blood is flowing.
Let’s Mosey to the Neighborhood, stop for 5 Burpees on the way to let everyone catch up.
First Exercise: 1 Dry Dock on one side, 10 on the other side with 5 Burpees in between and top of the hill. Next round 9 and 2 and Dry Dock count, the idea is to continue to 10-1 reps have been completed in opposite ends of where we started. Transporter put this exercise on us at Swarm a couple of months ago and it has stuck with me as being awful! However, we did Merkin Shredders at each end instead of Dry Docks. It was really Bad! We probably could have done 3 miles if we completed the rep scheme but it was time for some pull-ups. Let’s Mosey back to school by first partnering up with one partner going one way and the other goes the other way around the loop to meet back up at intersection on the way out for 10 hand slap Merkins.
Next Exercise: at the playground partner up for Cindy(5 pull-ups, 10 Merkins, 15 squats), one partner does this while the other runs a lap around the track. Each partner does 2 rounds of each.
Mosey to front of school to hit one burpee at every light pole on the way back to COT. Done!
Moleskin:
Everyone I thought pushed hard this morning. We had perfect weather that I’m sure will change by tomorrow with our lovely weather here in the Queen City. I believe everyone clocked in between 3.5-3.8 miles so great job to all. Great Job to FNG Man Touch! He really did cringe when we named him so job well done to whoever came up with the name! Big Congrats to 0-69, who’s down 29 pounds since he started posting. Awesome Man, keep coming.
Announcements:
Mark this Moment for Father Daughter Dance. March 6th at Ballantyne Hotel.
Gladiator this Saturday, Place yet to be determined.
Rooster marathon relay, Rock Hill sign up