12 at Centurion. Slow Roll, my twin brother who hails from F3 Mountain Island Lake, had the Q this morning. He gave a pretty thorough disclaimer and we started with COP where we stood in the Amelie’s lot.
SSH x 10 IC
Merkin x 10 IC
SSH x 10 IC
Merkin x 10 IC
SSH x 10 IC
Merkin x 10 IC
Mosey around the plaza. Crazy Ivan toward 51 and across to CCHS campus.
AYG lap around football field.
Modified Escalator
Start at Visitors corner of the thoroughfare surrounding the football field. Run counterclockwise around the field with a stop in each corner for ascending rep exercises. 5, 10, 15, 20. Burpees, Merkins, Squats, LBCs. Plank-o-rama.
AYG lap around football field to bookend it.
Over to stone benches. 10 step-up/10 Dips/10 Derkin x3
Plank-o-rama
Run out of campus, up Little, Right on Carmel, cross over to launch lot.
2 AYG sprints across the parking lot.
25 Merkins OYO
COT
Moleskin
Slow Roll kept telling the Pax, “Let’s roll,” when time to move around campus. Uncle Phil asked if that’s why he got his name. Nope. He got named at the beach when he finally posted after the 5 year EH from YHC. He finally started posting and even learned he had a neighborhood workout. He swallowed one of those F3 pills and is in the best shape of his adult life. #WasNow
Solid workout. Lots of running. 3.7 miles. Not so sure about the COP with the SSH and Merkin combo. YHC needs some Mountain Climbers or Peter Parkers to stretch out the legs. Slow Roll and Purell were up at the front on the big set. Deputy Dog showing some fast twitch along with Snuka on the sprints. Chelms had some questionable form on the flutter kicks. He blamed his groin problem on that. Fair enough.
Gotta run. Heading to the beach for a few days. Great to have my brother out to Q Centurion and, of course, to see the Centurion pax. Solid work this morning. Have a great Memorial Day weekend. Take some time to honor those who have made the ultimate sacrifice for our freedom.
Announcements
Rock Zero will honor the fallen during the 0700-0800 workout at Calvary on Saturday. Silent pre-run option with Hoover.
5 PAX HC’ed and 5 PAX showed. Funny, it wasn’t the same PAX that HC’ed that showed but I won’t go in to that. *non-COVID cough* Panda *non-COVID cough*.
Monday, YHC posted the newest virtual workout Garage Band and was voluntold to take a virtual Brave Q by Fire Hazard. I thought I was already on the schedule for Thursday, but when I found out it was double booked with Bucky on Q I decided to do Tuck the solid and take Friday. I had a plan in my head for the vQ everyone has been accustomed to over the past couple of months, you know the drill – the 1 or 2 min out and back run, a chair, a lifting rock, EMOM or AMRAP, OYO counts, yada, yada. I hadn’t fully fleshed it out yet when I got a message from Tuck mid-Thursday asking if I wanted to take the first SOB in person workout since the SIPO! Because phase 2 is starting today, he and Mario had decided on opening The Brave. I, of course, happily accepted with a “Hell Yeah”! I drew up a Wienke that would honor COVID distancing and would still live up to The Brave standard of 4 miles and some grueling work.
I tried to turn in early because I haven’t gotten up at 0445 since before the SIPO and did NOT want to miss this (especially since I was Q). I couldn’t sleep. I tossed and turned and ran variations of my Wienke through my head trying to decide on the perfect 1st return workout. I probably got 4 hours total when my alarm went off and I was off like a shot. Couldn’t wait to get out there.
I arrived at The Gibson and Taco Stand was already there. Wingman and Tuck joined us soon after. YHC delivered the disclaimer, including half of the new COVID parts of it. Tuck reminded everyone if they were sick to go home. Mario came in hot, his first steps out of the car were to run with us down BC toward Stonecrest.
WARMUP
Warmup? It’s The Brave. We ran! Warmup…
THE THING
With very wet shoes from the hill, take a run to those first building in the giant Stonecrest parking lot. I think there’s some restaurants there? Here we did 7 of diamonds around the entire Stonecrest lot. It was more of a 7 of long rectangulars, but you get the gist. From that corner, to the end of Target, to the far end of the lot from Target, back to the steps coming down from Firebirds, and back to start. Each loop was over a half mile.
The last loop we had to cut a little short for time. Instead of running all the way back to the start end of the lot, we ran back to the corner of the lot nearest Target.
We finished with about 10 minutes to get back to launch. YHC was the 6 but would have been on time had his shoe not come untied on the run back.
MOLESKINE
Low 60’s, no rain, nice and humid. Perfect weather for a workout.
The goal today was to utilize some cinder blocks and/or rocks so Pax were invited to bring their blocks this morning and drop them off ahead of time at a pre-blasted location. If not, lifting rocks were also available on site. No coupon sharing on my watch!
DiCCS were given (Disclaimer, Cell phone, CPR, Safety) + 10-10 Rule
Had exactly 10 so we were good to go
Warm Up:
The Thang:
Merkin / Big Boy Ladder
Whiteboard of Pain
Extra Credit:
Done!
MOLESKIN:
Great job out there today everyone. First time caller Premature decided to Swarm it up this morning. It’s great to see different pax challenge themselves every week, well done Premature. Today’s goal was to not be as run heavy but spend some time getting uncomfortable with exercises and some block/rock work. Hopefully that was accomplished. Goodfella as usual was crushing this type of workout but he got to experience Briarcrest’s newest beast Tool Time up front crushing it as well. Great job gents. Wolverine, Dasher, Foundation, Glidah, and Zin were all moving and really pushing the pace. And how about Nails? The man was flying by everyone on that last 400, looks like a different person. I guess when you lose over 20% of your body weight you are, nice job. I hope everyone has a safe and happy holiday weekend with their families.
ANNOUNCEMENTS:
In this time of SIPO, many have had the opportunity to spend more time with family and to feel a sense of longing for simple things like wandering through the canned food aisle of Harris Teeter and picking up cans to actually see what’s in it before you buy it or sending 2.0s into the play area at Chick-Fil-A so that you can enjoy the rest of your meal in peace. And some miss the time spent with neighbors — but do you know all of the people in your neighborhood? YHC decided to invite some of the people — both famous and everyday — to his 4th anniversary Q of the curbside edition of Clyent Dinner.
WARM-UP
No mosey, you’re in your garage.
THE THANG
4×4 — 4 rounds of each of these exercises OYO
4×4, part II — 4 rounds of each of these exercises OYO
Run 30 seconds out and 30 seconds back Jack Webb — 1:4 Merkins and Air Presses
Angry Al Gore x 20 OYO
Makhtar N’Diaye x 4 OYO
MOLESKINE
So many friends in our neighborhood — who knew!? The rain held off most of the day, but the PAX in garages were doing the workout in a sauna so kudos to that extra effort. There’s not a lot of mumblechatter on the muted virtual workouts, but the occasional grunts and heavy breathing showed there was some work going on. YHC called an audible with the short run before Jack Webb because he was exhausted already and needed an extra moment before moving on to the more regrettable part of the workout. And still somehow during Jack Webb, his voice began to crack like a seventh grader’s and he suddenly had horrible flashbacks to middle school PE and the nauseating, engulfing scent of a dozen aerosol deodorants — he almost passed out then and there.
For YHC, it’s been a great 4 years with F3 and the people above have given him much reason to moan and groan, but it’s PAX around him that keep him coming back — the HIMs who care, who push, who lift, who go beyond just because. Anyone who’s made it this far in the rambling and the many others who didn’t, keep pushing because it makes a difference.
YHC with the take-out.
ANNOUNCEMENTS
Solid update from Centerfold on the 100 PAX Challenge: https://f3southcharlotte.com/2020/05/12/100-pax-challenge/
Always a great day when YHC gets to lead a bunch of F3 Waxhaw PAX. Strong and faithful men all around and even stronger personalities. All were on display today as we ran our way West and South in our little town of Waxhaw, NC.
We counted off by 1’s & 2’s and the groups were appropriately separated for distancing. Foundation took the 2’s and YHC took the 1’s. Our individual DiCCS + 10-10-Fart were delivered and then we had a brief period of awkward silence as I was a little pre-mature on the DiCCS… (insert That’s what she said…)
Warmorama
Mosey to the church and did 20 X SSH – IC, 20 X IW – IC, 15 X Merkins – IC, Held plank & 6″ for a minute then Calf Stretch, Upward and Downward Dog for a 10 count each.
Thang
7’s – From church parking lot to the other church parking lot on the next block stopping in the middle for 10 X Dry Docks we did Burpees at the start up to 6 and V-Ups down from 6 at the end.
This took 20 minutes and we ran 2 miles. Way longer than anticipated. Oh well, live and learn…
Mosey to 701 Main parking lot
Explained the exercises and Zinfandel accused me of Copyright infringement on Rockwell’s Q from a week or so ago but it was actually planned the previous week in anticipation of having to lead a 3rd group at the Floater if necessary. (That’s my story, and I’m sticking to it…) So we did Bear Crawl 3 parking spaces, Crab Walk 3 parking spaces, Crawl Bear 3 spaces and Walk Crabs for 3 spaces and then hot lap around the building. R/R X 2 more times.
Arg! only 9 mins left. No time for triple nickel at ABI so we plank up for 2 minutes rotating 6″ and regular every 30 secs.
Mosey to North Mainstreet via sidewalk, (via middle of the road for a couple), and stop at the exceptionally high curbs on Main for 50 X Tri-cep dips, rest 10 count and 25 X Tri-cep Dips. Feel the burn boys!
Recover and Mosey to COT and done.
Re-grouped at appropriate distance for count-o-rama at COT. I thought it was a better way to close it out, personally. Agree with Deadwood that it felt weird last week to keep the groups completely separated at COT’s.
Great push by all and everyone stayed together (10 feet apart of course). Looking back on the Mosey from 701 Main to North Main St., no one was lagging behind and kept up with the group. That tells me we were either running really slow or everyone keeps getting stronger.
Zinfandel takes the “Floatey” for over-achiever for the day. Direct quote : “V-Ups are too easy, let’s do more!” or something like that…
Glad to see Shake N’ Bake out there today. I hope that is a more common thing for him and us. The dude brings the whole next level of “Go get it”.
Tanyatine: keep posting brother! Great seeing you out again today.
As always leaders make even better followers and I was blessed to lead a fine group of men today.
See “Minimalist Weinke at the Floater” for announcements
YHC took us out
For the 2nd installment of the Floater during NC Phase 1 we broke into two groups with Carb Load leading one and YHC at the helm for the other. We counted off 1-2-1-2-1-2-2-1-2….and counting seemed much better then at Flash this week, so the rust appears to be shaking off with increased attendance of workouts. Once the clock hit 6:00, group 2 we were off moseying for warm lap around the church. Here is recap of what took place for Group 2 today @ the Floater.
Warmup:
Thang:
4 Corners
Using 4 corners around church, begin with full lap and do 5 burpees. Reverse course and head back to start for 10 merkins. Each time shorten by 1 corner and keep same count of 5 burpees out and 10 merkins back at start. Once 6 is in mosey over to N. Providence St.
7’s
Using N. Providence St. do 7’s with Bobby Hurley’s and Carolina Dry Docks. The 2 points were Miller Dr (close to bank) and Howie Mine Rd.
KJH
To close out time, completed 1 lap down and up KJH back to COT.
Moleskin
Goal was to complete below checklist for today, unfortunately fell 1 short of completion. Minimal thought needed for workout and was light on exercises, but allowed the pax to cover ~4.5 miles on the day.
| Floater Q Check List for 5-21-20 | |
| X | Hear Damascus 5 min soap box rant about calf stretch |
| X | Ensure that Ice9 drive heaves and/or pukes |
| X | Piss off Frack due to lack of merkins/exercises on weinke |
| X | Upset old man Recalculating for amount of running |
| X | Have awkward moment with Deflated |
| Wave goodbye to Transporter as he runs for woods or porta-john to drop heat | |
| X | Ensure covered more miles then Smithers solo workout |
| X | Ensure Xerox checks Downtown Waxhaw streets for any recent cat pee |
Announcements:
6 were ready to roll for vArsenal/RebelYell. Then the Q (YHC) showed up on Zoom at 5:29 (& 20 seconds). I was also ready several minutes earlier but then dogs started barking at my back door. After taking care of that issue, we started!
Warmup up:
-Imperial Squat Walkers, Mtn Climbers, Peter Parker, Parker Peter, Merkin, Potato Pickers
Run Out 1 – do 15 Jump Squats & 15 Wide Merkins, run back.
WAMRAPS (approx 3:30 to 4 minutes each round…
-15 Monkey Hump, LBC, Carolina Dry Dock
-12 Curls, Shoulders, Sister Mary Cath
-12 Dips, Diamond Merkin, Romanian Dead Lifts
Run out 2 minutes – do 20 Flutters, 20 Side Merkins (each side…so 40 total). Did some Mary and Plank upon return.
more AMRAP
-15 Superman, Calf Raises, Triple Lindy
-10 Incline Merkin, Speed Skater, Sit ups
Run out 1 minute, 15 Wide Merkin & 15 Jump Squats, and SPRINT BACK!!
some Mary and awesome Yoga stretches, and snuck in some 6 inches Plank Jack for good measure. Done!
MOLESKIN- great to see you guys on when I finally showed. Irony of being almost late is I had a vivid, troubling dream that I had overslept my Q. Weinke was set the night before (as always, and always written out), and was prepared for conditions of either heavy rain (or not). Beautiful morning and great push.
Guys these are strange times. We are all seeing people grow weary, and fall out of healthy routines. And that’s when we need to dig down and tap into faith and grit- move forward personally and as leaders in our community, family, and work. Get out and post F3, & grab a friend or 2. You’ll benefit and so will we all.
Eleven Twelve souls woke up early enough and looked outside to find no rain for the first time in 24 hours. 8 for Chiseled and 4 Mashers. Diccs given. Late 90’s early 2000’s hip hop playlist going (clean versions since we are in a church parking lot). Here is what Chiseled did….
WARM UP
Mosey towards the entran….HOLLY CAR CAR CAR!!!! Around a corner doing what felt like 40 mph was Centerfold coming in hot. I didn’t have time to turn the music down so I shielded it behind my body as I yelled back to pax to watch out. Pax scattered to the sides of the road. First crisis averted. Continue to entrance stopping at the top for toy soldiers. Continue the mosey towards Mt. Chiseled. Stop for 20 SSH. Mosey to the next Corner for 20 Merkins. Mosey again and stop for 20 mountain climbers. Mosey again past the Mashers to give them a taste of Bone Thugs N Harmony and stop for 20 Dry Docks. Mosey one last time and stop for 20 In/Outs. That concluded the 1 mile warm up (and I felt every bit of it).
THE THANG
Mosey to rock pile and avoid snakes and mud to pick up a lifting rock. Circle up. We will perform called exercise with a 100 yard run out and back in between each.
Mosey around mount chiseled and meet in the middle parking lot for a chest burnout.
15 seconds left. Mosey Walk Crawl towards COT.
MOLESKIN
ANNOUNCEMENTS
My third time Q-ing and I avoided the rain again. It was supposed to be a washout (I should know… I’m Sprinkles), but the weather held off. It didn’t impact my weinke much but we blazed through it… I had to improv at the end.
So here it goes:
Mosey to the middle school awning and warmup
Mosey to the side cover area in-between the cafeteria and the awning… do a merkin circle (150 merkins…. plank while waiting for ur turn).
Mosey to the awning and do 30 low slow dips (in cadence)… and run a full lap in front of the middle school.
Mosey to the side cover area and do a burpee circle (150 burpees…. quick feet while waiting for ur turn).
Mosey to the awning and do 30 derkins (civilian count)… run a full lap.
Mosey to the side cover area and do a squat circle (150 squats…. al gore and air presses/jabs while waiting for ur turn)
Mosey to the awning and do 30 irkens (civilian count)…. run a full lap.
Mosey to the side cover area and do ab circle (150 heels to heaven…. protractor while waiting for ur turn).
Mosey to the awning and do 30 step ups on ur own… run a full lap.
Mosey to the wall and do donkey kick/Mike Tyson circle (75 kicks and 75 tysons).
Mosey to the bottom of the high school parking lot and do 20 walking side lunges .
Mosey to the top of the parking lot/hill and jailbreak to COT.
Used Goodfella’s F3 exercise die to end workout (did 1 minute of Al Gore, 20 burpees, 1 minute of side plank, and 6 Freddy Mercury’s)