Devotion: make today your best
We spent a lot of time stretching our lower backs and legs. Holding positions for a longer time to really get into the stretch is key. Dropping into pigeon pose a Gumby staple, and I usually can’t get out of it right away. Solid 43 minutes of stretch with some mild humor and a lot of sighs of pain.
I was asked to be a last minute Q at Diesel and this was only my second time Qing and both have come in the past several weeks. I am still going through some growing pains being a Q…but with time and getting more experience under my belt, I will eventually get there.
Warmup:
Side Straddle Hops, Imperial Walkers, Moroccan Nightclubs. Called out a person to lead each warm up.
The Thang:
Gathered into a group and did Squats, Bent Over Rows, Overhead Press, Curls and Kettlebell Swings while the timer person completed 25 reps of Merkins, Speed Skaters, Plank Jacks and Step Ups on the Five Stones Fire Pit.
Once completed we did another round of these exercises in a group circle.
We then walked around the parking lot and around Mount Chiseled holding the coupon above our head. Stopped at different light fixtures and completed reps with coupons.
Returned to COT and was short on my weinke so we went around in a circle and everyone chose an exercise for the group to complete.
Moleskin:
Thanks to Penalty Box for introducing us to a new Canadian workout. Everyone put in hard work as usual. Proud to see Mayhem stepping up his game in F3. We missed two of our regulars Brutus (who was home nursing a sore back) and Centerfold (who was on vacation).
Announcements:
Save the date: Turnbuckle and Rudy are organizing the next blood drive on Saturday, October 17th (9am to 1:30pm). Location to be determined.
Woke up ready to go for my 48th Q, almost too much time before I needed to leave. Why not straighten some things up around the hou….holy sheet I have 6 minutes to get there.
Sprint out of the house and pull onto main road and a Honda Accord is going less than speed limit. Ohhh come on. He finally turns and I proceed to get 2mi/gallon as I jam the gas to the floor.
I see a pile of PAX and the begin clapping for my arrival. It makes sense and it made my heart smile. Sprint up to a ton of people, yell about splitting but turns out 1/3rd was mashing.
Quick DiCCS given. It wasn’t pretty. Reminder to keep your distance. Let’s roll.
THE THANG
Mosey out to main road, down and around and back to the big lot next to the school. Let’s circle up:
20 x SSH
10 x Imperial Walker
10 x Morroccan Night Club
Calf Stretch
Downward Dog? Upward? Do the yoga thingy.
Stretch Yo Legs
Mosey towards the buses, circle up:
90 degrees to the left, 10 x merkins
180 degrees to the right, 10 x merkins
270 degrees to the left, 10 x merkins
360 degrees to the right, 10 x merkins
Mosey to Neighborhood.
OYO. Every 2 driveways on the right, alternate between 10 x Speedskaters and 10 x Bobby Hurley. Stop at next street and Mosey back for the 6. Regroup at intersection.
Rinse and repeat. OYO. Every 2 driveways on the right, alternate between 10 x Monkey Humpers and 10 x Jump Squats. Stop at next street and Mosey back for the 6. Regroup at intersection.
Rinse and repeat. OYO. Every 2 driveways on the right, alternate between 10 x Dry Docks and 20 x LBCs. Stop at next street and Mosey back for the 6. Regroup at intersection. Quick audible down the side road.
Mosey to last road on the way out. OYO 5 x hurpees (hand release burpees) and a slow mosey to the bottom of the caldesac. Then 20 x Heals to Heaven. Jail break up. Rinse and repeat 2 times.
Begin mosey back to COT. Front of school wall for jabs/toe lifts & air press/toe lifts. Walking Lunges between light posts. And we are at time. Mosey back to COT 1 minute over.
MOLESKIN
I really gotta pay more attention to my clock. Damn it lately. Other than that it was a great morning. We kept it moving, everyone pushed and we completed the ultimate goal – leaving (most of) it ALL out there!
I’m digging the new superlatives awards with these chains being awarded out when Mayhem’s Mash Crew is on site. It’s little fun things like this that add a fun spark to our community. Great idea and I hope more ideas breathe life into our workouts. Great work Mayhem (apologies if it was someone else’s idea)!
Speaking of which, I was given the opportunity to award it this AM. Chicken Little is one of the hardest working dude’s in Waxhaw F3. During the start of his career with us he has dragged out a bunch of neighbors and friends. During the start of the pandemic his neighborhood workouts were all the rave. Today he led the group most of the morning. He’s a great dude, a good friend and it was simple to award to him today.
Next up Mayhem awarded his crew with an award and after Name-o-Rama it was a no-brainer from me based solely on his title. Previously a professional hockey player for 9 years in Canada, Penalty Box recently joined F3 Waxhaw is a triple respect! (Insert gif of Wayne and Garth on their knees saying “we’re not worthy!!”
I mentioned during announcements and prayer that we should really look hard for other men that need to join us for these workouts. The world is a stress filled place, more than ever, and we need actively look for men to join us. We have everything from heavy cardio to mash. Not to mention the addition is 2nd and 3rd F opportunities. Let’s GO!
ANNOUNCEMENTS
⁃ More F3 Dads coming soon…
⁃ Every other Thursday, 2nd F Happy hour, mark your calendar for August 13th!
⁃ Probably missed a few
According to my notes this was my VQ at Flash! This AO has special meaning as this is where Glider, no it’s “Glidah” thanks to Schneider, was named and born about two years ago. However it was only about a year ago at this time that I started posting on the regular again. More on that journey some other time… Arrived early enough to wish the Ignition PAX good luck as they were going to need it with Tool Time popping his VQ cherry. I hate that I missed hills in Champion Forest I wasn’t there to support him but duty called to get the week started off with a nice humid kick in the under carriage for what ended up being 20 something PAX. DICCS were interrupted right about the second C which for me was CPR when a half naked Wolverine strolls up and distracted many on lookers… so if anyone needed resuscitating he was your guy for the morning. With that we were off.
WARM UP
Mosey out and around front of middle towards HS entrance drop off and circle up!
Mobility stretch – getting some good feedback here and seeing more of this in the warmups so glad it’s catching on. (You know you need to stretch more)
Peter Plank Jacks x 10 IC
Calf stretch
6in hold P Parker x 5 IC
Imperial Squawkers – x 10? IC
THE THANG
Mosey back out and around to bus road up to covered stairs for triangle ladder 7 to 1
HSPUs against wall x 7,6,5.. ( shldr taps mod 2 is 1 ) – So many great reactions when HSPUs came out of my mouth
Broad jump x 7,6,5.. – make sure to demo the dif b/n a “bunny hop” and broad jump
BBs x 7,6,5..
Gazelles catch up to the six and bring it in.
Schneider led us in Mary
Next Mosey down past tennis courts and follow sidewalk the long most direct way around to grab a rock by Geeb Jungle. Pick a parking spot for your lane.
Rocking Lot – 6 Stops Mosey to ea stop w/ rock held over head
15 reps ea Q count
Going Down
1 Curls
2 Goblet squats
3 AmHams
4 Triceps
5 Toe Taps IC
6 V Ups
Coming Back
1 Shoulder Press
2 Goblet Side Lunge
3 LBCs
4 Front Shoulder Raise – Shoulders were getting smoked so I offered an upward row mod
Drop Rock AYG down and back!
Rocks back and mosey
Head back towards traffic circle and follow sidewalk to poop shed.
Burpee stops up the Yellow Brick Rd Segment
4 sidewalks TL 2 on RT 2 on L
1st x 5 reg burpees
2nd x 5 sgl leg burpees on RT
3rd x 5 sgl leg burpees on L
4th x 5 Mike T Burpees
Hard run back rinse and repeat – 1min left to bring in the six and time!
MOLESKIN
As of late I’ve been concocting higher mileage recipes when on Q but I really wanted to make sure we stayed busy throughout our entire 45mins of gloomy paradise today. It’s funny how you do the workout in your head before the main event. That triangle ladder ended up being a lot more ambitious this morning which was a good thing. We had a pretty large group today (yet still compliant) which was great as it’s been a while since I’ve had a chance to run around and do stupid things with a lot of these guys! With such a large group and making sure I didn’t forget anything throughout my weinke it’s hard to recite a lot of highlights but I did get a firm “NO” from Shake n bake at least once, Wolverine was staying right up there with me while nursing an annoying knee issue, I noticed Sugar Daddy cranking out some extreme derkins against the wall – he could have just turned a 180 and done the hand stand push ups, Rockwell and One Star seemed to lead most of the opening triangle ladder and Goodfella raced through and led the pack during the last burpee segment voicing his opinion about the single leg burpees the whole time as he should. Did you know it’s literally twice as hard to do a one legged burpee?! I really appreciate the nod from the site Q’s to lead today and the feedback at the end. Some of said feedback being only hand gestures so I’ll take that as a job well done.
ANNOUNCEMENTS
Congrats to Tool Time for earning the “Brick of Pain” on what I’m sure was a bar setting VQ at Ignition.
September 5 – 12 Mayhem is leading a mission trip to Panama City FL to provide hurricane relief to local residents there. Rebuilding and construction. $400 all in – See him if interested.
Goodfella reminded us that our thoughts, prayers and intentional action really do help and make a difference! Be intentional to work and build your spiritual, mental and physical strength because you never know when it will be called upon as we navigate this life. Not if, but when.
Welcome FNG Jason Mitchell “Manziel”
YHC took us out.
“True success is giving and receiving love, having mental and physical health, enough wealth to provide you with options and the time to enjoy them all.”
Today was my Ignition VQ! Was a good run with everyone that worked their butts off! And NO this is not the express, we went doing merkins/burpees/big boys!
Warmup:
Mosey from the main parking lot around the school to the high school large parking lot.
Stretch / warm up
The Thang:
3 rounds of up hill runs (to the traffic island)(approx. ¼ mile). 5 merkins at the island, run back down, 5 merkins at the start followed by planks while waiting on the six.
3 rounds of up hill runs up to the spirit rock (approx. ½ mile). 20 big boys at the rock, run back down, hold plank at the start (a lot of groaning went on during this time).
And then we were off to Champion Forest
Started at the street where it is approx a one mile loop, split into 2 groups where we would meet in the middle.
1 mile loop Indian run, after each group cycle, 10 merkins (alt from Diamond, wide, and regular)
Pax met in the middle for 10 burpees, 20 merkins, and 30 big boys.
Indian run continued until group met once again.
10 merkins, then run back to campus with planks and merkins along the way.
5+ miles were accomplished by the team today! Great job everyone !
Today’s Swole blackbast title was Voodoo’s response to hearing my plan on Sunday afternoon.
YHC rolled in at about 5:27 with 4 pax waiting in the parking lot. I only needed one bell(28 kg) so I took it out of the car and was ready to go. Hoover showed up during the warmup.
Warm Up 10 Windmills and 10 Arm Circles in each direction
The Main Event:
20 Swings: 1 Turkish Getup Left Hand
20 Swings: 1 Turkish Getup Right Hand
10 Swings: 5 snatches each hand
Repeato 5 rounds, with increasing snatches each round 6 each hand, 7 each hand, 8 each hand, 9 each hand.
1 min waiter carry left, 1 min rest 1 min waiter carry right
1 min Elbow Plank
1 Min Hollow body hold
1 Min Glute Bridge
End
COT
Voodoo takes the reigns at Meathead on Wednesday.
YHC needs help finding a venue for the upcoming SOB/A51 Blood Drive. We need a large air conditioned room for 5-6 hours. Think church fellowship halls, school cafeterias, gyms, etc. This would ideally be in the early part of October but we are flexible at this point.
When YHC got the text from Geraldo on Friday afternoon for a Q on Saturday morning, I figured I’ve been riding free at Rock Zero long enough to say no. Also, fartsacking just to skip out on a Q isn’t an excuse. So, I promised nothing creative and plenty of “filler” for our hour together. (However, this would provide a good excuse to stop working for the day and start putting something together.)
After a weak disclaimer to this veteran group, we were off.
Mosey around the parking lot towards the baseball field and circle up.
Warm-up
The Thang
Head to the baseball field to celebrate America’s pastime being back (for now). Starting at Home Plate, perform exercises along the outfield fence, returning to home plate after each for more exercises:
We did 3 Rounds in total, and YHC could already tell it would be a battle breathing in the humidity this morning, and not just for the asthmatic Q. Let’s do some Mary to wait on the 6 and allow me to adjust to breathing through a straw. (Strike 1 – At this point, a more seasoned and smarter Q would have adjusted the planned workout, but YHC pressed forward with somewhat of a plan in mind.)
Mosey over to the rock pile by 51, grab a lifting rock, and head to the parking lot next door for some rock/island work. Line up abreast with the first island with your rock (where it stays) for a pyramid of sorts:
(Run to first island, do 1 Merkin, run back to the rock and do 1 Thruster. Run to the second island, do 2 Merkin, run back to the rock and do 2 Thrusters. Keep going to the last island, then, return to the 7th island and start working your way back down changing the rock exercise to Lateral Burpees).
After making sure Alf had a murky idea of the goal, since he was going to be out front, we were off. After about the 3rd island, YHC noticed the mumble chatter was minimal, at best, and most looked like they smoke a couple packs a day as they’re trying to breath. Time to “read the room” and call an audible. Plank up after the 7th island on the way up for some Mary (Boone crunch, Dolly, etc.). Strike 2 was calling any type of burpee at this point. We substituted for Curls and Tricep Presses on the way down.
Return your rocks and find a spot for some Plank-O-Rams (check the box for my promised “filler”). Slow mosey back to launch for some crab walk, lunge walks, and 10 hand release merkins until time.
In all, just over 3 miles on a muggy morning to start our weekends.
Moleskinny
The first day of August saw 4 pax posting at Olympus for some swings and fellowship. It was hot and the bugs were out, but it didn’t stop the gainz.
Warm-up:
Main event:
We followed that swing rep scheme for about 4 rounds, then mixed it up with a 20/30 set, then a 15/15/20 set. We did some Mary (elbow planks, hollow body holds, and glute bridges) after the 6th round. We had a little time left so we did a super-set of 50 swings followed by the rows, presses, and merkins. With 1-2 minutes left we did one more set of 50 swings to complete 400 for the workout.
Announcements:
Moleskine:
Another big day for gear at Meathead on Wednesday with a strong 12 posting. It seems like the weekday gear workouts are really taking off. After a weak disclaimer (be glad I said it at all since I usually forget!), we got started with a similarly weak warm up of SSHs and IWs. Then it was time for the main event, which was focused on 250 swings.
Repeato for 5 rounds. On the 3rd round, we did 50 swings straight, then the cleans, lawnmowers, and goblet squats to mix it up. 250 swings, 50 cleans, 50 presses, and 50 goblet squats.
Next was :30 of suitcase carries per side, four times through. We wrapped up with some elbow plank until time ran out.
5 pax (YHC, Hoover, High Tide, War Eagle, and Taco Stand) struggled through a 3 mile 2nd F post-run.
Announcements:
Moleskine: