Monthly Archive December 2020

F3liz Navidad Convergence

Every now and then, a casual conversation sparks an idea that eventually takes on its own personality.  Most ideas such as these I’ve found tend to fizzle out never having the opportunity to come to fruition, but every once and a Bethlehem Star, these ideas get the support they need and become a memorable day.  As was such with F3liz Navidad Christmas Eve Convergence.

A couple weeks back, that casual conversation of unknown origin took place with Brexit as he was trying to determine course of action on plans for Christmas eve.  To converge or not to converge, that was the question?  YHC threw out the offer to Q if said convergence took place.  A few days later and after being ghosted from other site Q’s, Brexit made the executive decision and called for the convergence whether they wanted to or not.  Leadership at its finest.  A second conversation took place and with neutral location established the convergence was a go.

Christmas eve brought a threat of rain, so the range of numbers was across the board of expectations.  Not knowing what to expect, YHC had a Covid ready Wienke to ensure proper distancing and hopefully keeping every together but not together together.  As the cars rolled up, YHC was immediately welcomed to see a great balance of Pax from Area 51, Waxhaw, SOB, and even a crew from Rock Hill.  A quick disclaimer and we were off.

Warm-up:

Mosey to opposite end of field and circle up

-15 SSH + 1 burpee

-10 IW + 2 burpees

-10 mountain climbers + 3 burpees

-10 LLS + 4 burpees

-10 plank jacks + 5 burpees

 

That Thang:

 

Split the grass pad into two groups to ensure proper distancing.

Group 1:

Run 2 trees up, 1 Mike Tyson (increasing with each tree)

Bear crawl back 1 tree

Repeat until first sidewalk

 

Group 2:

Run 2 trees up, 1 Russian Deadlift (increasing with each tree)

Lunge-walk back 1 tree

Repeat until second sidewalk

 

Flap-jack

 

Mosey to far end of grass pad and lined up in plank position on sidewalk.  Pax at end did 3 plankjacks and ran to opposite end and got back in plank.  Ran through until every Pax moved to the end of the line.

 

Mosey to Lifetime Parking lot and spread across width of parking lot

Bear Crawl to first island and 20 merkins

Lunge walk to second island and 15 jump squats

Sprint to the end and 10 burpees

 

Mosey back to main street of Rea Farms for some partner work.  P1 took lap around building while P2 knocked out called exercises.  Combined counts for:

100 WWII’s

200 Merkins

300 Squats

 

Back to launch to wrap up with one final lap around the grass pad stopping at 6 stations along the way for a combination of merkins, mary, and legs.

Back to launch for COT by the Christmas Tree.  T-claps to Rea Farm on the stellar tree.

 

Moleskin:

As 2nd-F Q for SOB, that role this year has been about as important as a lifeguard for the 4 x 100 swim relay in the Olympics.  Covid has been a complete buzz kill and every time we start to have a notion of normality, it has quickly diminished.  A Holiday Party?  Completely out of the question.  Regular events that bring around much needed camaraderie and fellowship? Keep waiting.  Well with the reigns of the Christmas Eve in my hands, YHC believe it was time for the Taco Stand name to earn its keep.  Now here is where the magic of F3 starts to happen…

A few more casual conversations take place, and with only a mention of perhaps a holiday surprise bringing tacos for a post-workout snack, the men of F3 step up to make this one hell of a memorable morning.  War Eagle jumps in with cooler of water’s and dozens upon dozens of Krispy Kreme doughnuts.  Brexit helps with coordination/promotion and bringing folks together.  Periscope’s M knocks it out of the park with custom bags of F3 decorated home-made sugar cookies (T-claps to Periscope and your M.  Solid Work!)  One Star shows up and does what One Star does best – kick up the party a notch.  With Bluetooth speaker in hand and the bottle of Fireball ready, a post-workout snack was quickly taken to full-on morning Christmas party.  Meatloaf moves launch site for Devil’s Turn from their normal location to join in with our convergence.  The list goes on…

What was the result?  32 men and 2.0’s for bootcamp and an unknown number of runners (I’m guessing another dozen or so.)

This right here is what makes F3 special.  What started out as a conversation quickly turned into a full-blown South Charlotte/Northern Union county impromptu holiday gathering.  And no one person had to carry the burden of making yesterday morning happen.  Men stepped up.

As F3 men, we are called to step up without being asked and make it happen.

Now take this and change the setting.  That is what I believe we are called to do in our homes, our communities, our places of work.  We are a part of a conversation; identify a need, identify a way we can contribute and make a difference before we’re asked too.  If we can listen with the right ears, I fully believe we will hear the calling of those in need.  It may be the calling of our kids or M to unplug, put down our phone, and be present with them.  It may be a neighbor or friend dropping subtle hints reaching for help without directly asking.  It may be a co-worker or friend who needs a coffee and a candid conversation.  I challenge every one of us to listen for the call and step up to make it happen in 2021.

This is what we do.

I fully believe we are at the tip of the iceberg of the impact we will make in this city.  Keep EHing guys, bring them out, get them plugged in and accelerating.  This is a special group of men, I’m humbled daily by the men of F3, and honored to have lead you fellas yesterday.

Note: Don’t rule out that call may be from one of your F3 brothers.  This year has been tough, be there for each other.  If you’re a guy that needs an ear or help, reach out.  If you don’t know where to start, I’ll be happy to be listen.

T-claps to my M for rocking out Tacos at 5:00am and to Periscope’s M for the badass cookies.

 

12 Days (and Reps) of Christmas

Warmup

Mosey around parking lot.  IW (oops I mean SSH) in cadence x 24, IW in cadence x 24, Merkins in cadence x 12 & Mountain Climbers in cadence x 24.  Stretching – up/down dogs, calves.

Thang

Mosey to rock pile for PAX to select coupon of their choice.  Mad Dog showed all of us up with the CMU coupon mysteriously sitting amongst the rocks.  Elf or Q handy work prior to post?   3 sets of 24 each of overhead press, curls, tri’s and chest.  Audible to 12 reps for tri’s and chest for time sake.  Run/jog a lap around lot after each set of 24/12.  At opposite corner of rock pile, 12 each squats and Bobby Hurley’s……alternate each lap.  216 total reps (with audibles) and 12 laps in between.

Mosey to parking lot for burpees.  4 sets of 3 burpees with run from curb line to first stall.  12 burpees total

Mosey back to COT and finish with 12 Big Boys.

Moleskin

Q had to shake off early cobwebs with calling for SSH and performing IW’s.  PAX were cordial and gave Q a break.  Must be true holiday spirit.  No announcement of “12 days / reps” theme so for those who didn’t connect the dots, here you go.

Announcements / Closing

Deep Dish sent out prayer request for Walter Wisniewski.  Walter worked for me right out of school +/- 20 years ago.  Was informed yesterday that Walter died of a massive heart attack in Chicago on Friday.  At 40 years old, way too early to leave this earth but God must have plans.  Reminder (and thanks) to all present about the value of working out and maintaining a healthy life style.

Posts through holidays to start at 6:30.  No posts on Christmas Day.

And On the 12th Day of Christmas my Q gave to me…

YHC was up on deck for the Q of this week’s edition of Swole.  YHC is comfortable Q’ing a bootcamp after having Q’ed many a bootcamp but leading a gear workout is still a bit of uncharted territory for me.  Leaning on lessons learned from the last time yours truly Q’ed Swole I planned out a total body KB workout.  YHC has neglected legs recently so legs were more of a focus than typically done at a KB workout.  The only requirement of these workouts is to get 250 swings in.  The plan was 10 rounds (or is that really all?) with each round consisting of 25 swings, a called KB exercise and an exercise without the KB…each round taking 3 minutes.  And there was a 12 rep theme for our 12 Days of Christmas.

Oh and the other requirement at a gear workout is to have a music playlist that motivates.  The benefit of being the Q is you get to push your taste in music on the Pax.  I always go 90’s-early 2000’s alternative/grunge.  Here is what went down with playlist at the bottom.

The Thang:

25 swings each round with

  • 6 shoulder presses each arm and 10 squats (Day 1)
  • 12 goblet squats and 10 merkins (Day 2)
  • 6 cleans each arm and 10 squats (Day 3)
  • 6 lunges each leg and 10 merkins (Day 4)
  • 6 snatches each arm and 10 squats (Day 5)
  • 12 Romanian deadlifts and 10 merkins (Day 6)
  • 6 bent rows and 10 squats (Day 7)
  • 12 sumo squats and 10 merkins (Day 8)
  • 12 upright rows and 10 squats (Day 9)
  • 6 single leg dead lifts and 10 merkins (Day 10)

So at this point we have our 250 swings in but that is only 10 days.  At about Day 8 Voodoo asked if we were at 250 swings.  It probably felt like 250 with the huge bell that he swings (YHC wonders if that sounds as awkward in print as it does in my head).  Uncle Leo, ever the numbers savant, pointed out that we were only at 200.  And Wild Turkey had already done the math and noted that he had a feeling that we were going to do more than that.  And he was correct because there are 12 days of Christmas…obvi.

  • 25 swings with 12 flutters while pressing the KB and 10 squats (Day 11)
  • 25 swings with 12 burpees and 10 merkins to finish off DAy 12)  Editor’s note, YHC was not initially going to call the merkins along with burpees but Frehley’s insisted on the merkins too #overachiever

Just enough time for 60 seconds out and 60 seconds back of Farmer’s Carry and 1 minute of elbow plank hold.  Finito.

Playlist:

Alive – Pearl Jam

Far Behind – Candlebox

What’s My Age Again – Blink 182

Promise – Eve 6

The Bends – Radiohead

Enemy – Sevendust

Possum Kingdom – The Toadies

The Taste of Ink – The Used

Slither – Velvet Revolver

My Name is Jonas – Weezer

Plowed – Sponge

Impressive that most of the Pax knew almost all of the playlist and appeared to approve.  YHC knew Frehley’s would be the hardest to win over musically but he even admitted to liking a couple of the songs.  But he did remark that if his M caught him listening to Enemy by Sevendust that she would think he had lost his mind and promptly have him committed.  Mighty Mite was surprised that YHC listened to some of the harder music…there is much more of that Mighty that I will break out in the future.

Moleskin:

Great work by all.  Everyone got after it and there was still room for some mumblechatter on music, sports, holiday plans and aging musicians trying to pull off teen angst in their upper 40’s.  Thanks guys for making it enjoyable as always and thanks Mighty and Voodoo for the opportunity to lead.

A Wolfpack Win = A Happy Q

I had no other title ready…so why not continue to crow about my Wolfpack beating the Tar Holes.

Heard from Posse that Coco Crisp was visiting from Raleigh so I connected with him on Twitter yesterday for the personal invite to Chiseled (suck on that Dromedary).  After seeing the Sloberin’ Wolf on his tire cover, I knew he was a good dude.  Later found out we were both Unicorns (business majors instead of Engineers from NC State).

Any who….DiCCS covered.  Warned of no warm up.   Lets go.

 

WARM UP

THE THANG

Mosey towards the rock pile.  Audible.  Few late stragglers with no blocks.  180 back towards the blocks.  Apparently we will warm up while stragglers grab blocks (Shout out to Loafer for the assist here).

25 SSH

10 Merkins

5 T Merkins

That killed enough time for everyone to locate a block.  Mosey to the rock pile.  Grab a lifting rock and do Curls while waiting on the 6.   Line rocks on one curb (with our blocks being at the other end of the parking lot).   Run to blocks for 30 chest presses.  Run back to Rocks for 10 staggered Merkins.  Repeat 3 times.  (It was around here that Posse decided to join us).  Once done, circle back for the 6 (Dang, Coco is fast) and gather on the rock side.

20 tricep extensions with Rock and 20 curb dips.  Repeat for 3 rounds.  Posse started channeling his inner Damascus here questioning counts.  This theme continued through the rest of the workout.

Rocks up and In/Outs while waiting on 6.  Mosey back to blocks and get in groups of 3.   P1: Curls.   P2: Block jumps.   P3: Runner (timer) half lap around the lot.    Repeat for 3 rounds.

30 Block presses, crawl bear (roughly 10 crawls), 10 Dry docks.  Repeat 3 times.   Several pax started getting angry about the reps here.  I clearly remember Posse and Ice 9 questioning but there was more mumble chatter that I didn’t quite pick up.

Watch Check, a few more minutes.   Groups of 3 again.  P1: Block Squat.   P2: Row.  P3: Half Lap.   We had enough time for one time through.

Quick Mosey back to COT.   Finito.

 

MOLESKIN

  • Great work today by so many.
  • Turn Buckle continues to push through and run at his pace at the workouts.   Great job.
  • Chainsaw, the double respect, putting most out there to shame.  He is leading next week and we should all be scared of what pain he has in store for us.
  • Coco was out front all day today.  Learned that he is the 3rd F Q in Raleigh.
  • Posse continues to the the stick poker at my workouts.  Since he showed up 5 minutes late I was able to poke back today.
  • I thought I was going to get a dry heave out of Ice 9 today, but he was able to get it under control.
  • Welcome Pennywise brought out by Ice 9.  There was a long reason why we went with Pennywise….but I forgot it.   Something about his writings and travels.   He is a Lawsonite (like we need any more of those guys).
  • Banjo arrives to a site he use to Site Q asking if we needed gear and if so where was it.   Really???   Has it been that long?
  • I had the Christmas playlist going starting with one of my favorites – Clarence Carter singing Back Door Santa.   If you’ve never head it, I highly recommend a quick listen as its only a 2 minute song.   (Yes, the same Clarence Cater who sings “I get the women saying Clarence Carter, Clarence Carter, Clarence Carter, ooooh shit, Clarence Carter).
  • Ex-Lax continuing the finance discussions with me after the workout.   Love the Finance channel.
  • O-69 pushing through a severe leg cramp earlier in the week out there getting steps in.
  • Last minute substi-Q while Transporter recovers from his back injury (who says you cant get injured while rucking).  Hoping he recovers quickly and comes back out to deliver a Chiseled beat down in 2021.
  • Thanks to Posse for last minute organizing a 2nd F breakfast at Stacks.   Coco, Posse, Radar, Surge, and myself were there.  It allowed us to grill ask Coco Crisp to share some experiences from Raleigh as well as pass on some unique culture from Waxhaw.   Some things he added to his list was DiCCS (once we got the spelling right for him), 6th man, and our use of FOMO (backblasts, family photo’s, and Groupme meme’s/call outs.  Being the 3rd F Q for Raleigh was interesting hearing all they have been doing and are doing.  For those that don’t know, Raleigh organized trips down to the coast to help with Hurricane Florence clean up for over a year after it hit (that’s right over a year).   They truly led during this time when leadership and help was needed.   They’ve also held several fundraisers, most recently an over night half marathon through Oakwood cemetery (creepy).  I must have heard the number wrong because I sear I think I heard him say they raised over $70,000 dollars.  They’ve also combined the Q source and a third F alternating weekly between the two (It would be like if we combined Open Door and Q Source).

 

ANNOUNCEMENTS

  • 3rd Waxhaw Blood Drive.   January 30th at Five Stones Church.   Sign up here: https://www.redcrossblood.org/give.html/drive-results?zipSponsor=f3   Scroll down to the Five Stones location.
  • Rice and Beans feeding the homeless in uptown Charlotte continues on into next year.   Get with Centerfold for details or to sign up.
  • Turn Buckle collecting gifts and Food Lion Gift cards for the Monroe family until today at 4:00.   He is going over there later this afternoon to deliver.
  • Client Diner shut down tomorrow.   Floater wear a Christmas sweater.   Rea Farms Convergence at 6:30 near Improper Pig Field.

 

Holiday Specials @ Meathead

7 assembled on a frosty asphalt for another edition of Meathead.  There was no question that at least 250 swing would be the order of the day but no one new that there was a holiday special of BOGO squats and 30% extra planks also being offered.  Thoroughly disclaimed (because YHC is not a professional), the following ensued…

 

THE THANG:

SSH, IW and 10 swings

4 rounds of:

12 swings + 10 racked squats R

12 swings + 10 cleans (5R/5L)

12 swings + 10 racked squats L

12 swings + 10 presses (5R/5L)

12 swing + 10 lunges (5R/5L)

2 rounds of 40 on / 20 off:

Plank

Hollow Body Hold

Glute Bridge

Side Twisty Thing R

Side Twisty Thing L

~30 second goblet squat hold to run out time

 

Moleskine:

  • The play list was inspired by Wild Turkey’s list – “A Very Turkey Christmas” that he premiered last week – would suggest you check it out https://music.amazon.com/user-playlists/74622397d5fe45deb0f1e09dbae62712sune?marketplaceId=ATVPDKIKX0DER&musicTerritory=US
  • High Tide learned a couple of new Christmas songs that he might play on his potential road trip over the holidays. Honestly, they were new to YHC too. He also really enjoyed the 30% special on planks offered today.
  • Soul Glow and Mighty Mite were both looking to talk about the victories of their Bengals and Wolfpack.  Soul Glow even wearing the shirt to make sure everyone remembered
  • Frehley’s said he needed some testosterone after consistent exposure to Hallmark Christmas movies which the FDA has flagged as a potential risk factor for ED
  • Unplugged thinks he may be on the edge of having a bell problem – his collection is looking more and more like Voodoo’s every day

The playlist for this interested:

Run Rudolph Run – Chuck Berry

Merry Christmas – Ramones

Christmas Wrapping – The Waitresses

Frosty the Snowman – The Ronettes

What Christmas Means to Me – Stevie Wonder

Christmas in Hollis – Run-DMC

Christmastime – Smashing Pumpkins

Santa Claus Go Straight to the Ghetto – James Brown

Mistress for Christmas – AC/DC

Little Saint Nick – Beach Boys

We Wish You a Merry Christmas – Weezer

Christmas Rappin’ – Kurtis Blow

Christmas All Over Again – Tom Petty & The Heartbreakers

White Christmas – Eric Clapton

Santa Claus is Coming to Town – Jackson 5

Joy to the World – Mormon Tabernacle Choir

 

 

Another Record Setting Evening & Keeping it Stupid Simple @ The Appetizer

DISCC

Mosey around parking lot, some carioca, butt kickers and high knees.

Circle up and 12 reps of: IW, LSS, Merkin, MC.
Stretch with: can opener, elbow low, hand high, flapjack repeat

The Thang

Begins with a musical activity to the tune of Bleed it Out (Linkin Park). Hold a plank, and do 1 Merkin every time you hear “Bleed it out”, and 1 Mike Tyson with each “throw it away”. The more ambitious held a side plank in the earlier parts of the song, but quickly it became an endless alternation of Merkins and Mike Tysons. That was a quality 2 min 44 seconds appetizer.

Mosey to the main course. At the rock pile at start of the road, everyone grabs a rock. As YHC explains the fairly simple routine. Each cone has an exercise on it. Do each exercise for 10 reps (when in doubt 2 is 1). Staring at cone 1 (Thruster) use the rock to do 10 reps, then run to cone 1 (leave rock behind). Do that exercise and return to your rock.  Repeat going one cone future each time. The one variation is that if the exercise involves travelling, do that between cones (for example do High Knees to the next cone).

Cone 1: Thruster
Cone 2: High Knees
Cone 3: Merkin
Cone 4: Heels to Heaven
Cone 5: Speed Skater
Cone 6: Mike Tyson
Cone 7: Squat
Cone 8: Burpee
Cone 9: Heels to Heaven
Cone 10: Bear Crawl
Cone 11: Lunge
Cone 12: Crab Walk

When we had about 7 minutes remaining I called the PAX in for some Mary. I kicked off with box cutters and made the mistake, intentionally, because apparently I hate myself and everyone else, of asking Posey to lead the next Mary.

Posey is a funny guy because he doesn’t look particularly threatening or mean, but ask him to lead some Mary and you’ll see what sort of a sadist he really is. That, or he just wants everyone to know that under his misleadingly average physique he actually has a bionic core, which does not sense pain of have any limits. Yeah, I’ll be feeling those American Hammers for a while (thank you sir).

I continue Mary calling mostly on 2.0s (survival instinct no doubt), to give them a chance at the spotlight, which they all handled with ease. Rock: Fredie Mercury, Watson: dead bug (clearly Posey influenced, he gave us at least 5 more reps than I expected), Johnny5: big boys, Double-Dribble: arm raises, and Dwight (not a 2.0) called Merkins because he didn’t get enough already (not that I’m complaining, who doesn’t want more Merkins).

Moleskin

Great to pull some FNGs in and set a record in attendance, good job to Johnny5 who EH’d his schoolmate and Carb Load bringing in his 2.0 daughter (I just hope we didn’t scare her away)

I had a much more elaborate workout in mind, but first thing in the AM my work took a break from the holiday and went 100% shitstorm on a burning platform. In the end I was lucky to get away at all, never mind compose an elaborate workout.  So, I dip into the toolbox for my cones of death, and recycle the best of Saturday’s daVinci workout which was a slightly more complicated, but basically the same, 12 days of Christmas suicide.  Just with different exercises and rep counts and I lacked Point-Break’s thoughtfully complied playlist of high-paced Christmas music (an impressive collection of music you forgot existed, much like how PTSD helps block out painful memories of the past).

Back to the point, this was another example of how a boring workout can really kick your ass. No precious seconds to catch your breath while you calculate the next rep count, just constant movement, slowed only by your physical limits. I don’t think anyone made it past the Burpees (cone 8) and most of us barely made it to Squats (cone 7). Starting every round with 10 thrusters was brilliant if I must say, they’re one of my favorites to love/hate.

FWIW, yesterday was the darkest day of the year. Today is the turning point toward longer days which will continue increasing for the next 6 months, then, when the daylight begins decreasing, it will happen so slowly we’ll be overheated and looking forward to cooler evenings long before we have them.

Coincidentally, we’re at a similar time with this Covid BS. Spring time (normal life) is aways off, but there is light at the end of this tunnel and everyone knows it is coming. Just like the warmer days, it will take much longer than we’d prefer, but we will make it and this dark time will quickly be a distant memory, rarely remembered.

Announcements

CSAUP Feb 6th (Superbowl weekend) touring Waxhaw AOs. For those of you not ready to do the full half-marathon starting in downtown Waxhaw, there will be entry points to come in mid-way and finish with the masses at some quality 2nd F planned afterwards at the Tap House. Promises to be a special CSAUP event.

Johnny5 pointed out we just had the “Christmas Star””, which is the North Star being aligned with planets and the moon in a way that hasn’t happened for 800 years (your next chance is in 80 years so put it on your calendar if you missed this one).

Continued holiday hours, 1 (one) hour earlier start times for all weekday AM workouts. PM and Saturdays are the usual times. PAX: C3P0, Carb load, Double-Dribble, Dwight, High Hat, JohnB, Johnny5, Posey, High Hat, Rock, StrikeOut (FNG), T1000, Watson, Weblo (FNG), Wrigley (R)

Lower the Gates

It finally happened.  The gates were lowered, the drawbridge extended and Waxhaw Express took a field trip to the Crests of Briar.  Why?  Because the only time that worked for most of the pax that would attend was still 5:15am, they live in the CofB, and change of scenery is always nice.  Would anyone care?  Would anyone come?

Well, 5 pax (including 2 non-residents) craved the earlier start time and need for speed

DiCCS were given (Disclaimer, Cell phone, CPR, Safety)

Warm-up:

  • Mosey around Brutus’s block and all the way down Laurel Hill to the house with about 100 old school plastic blow mold decorations
  • SSH x 15 IC
  • IW x 15 IC
  • Jimmy Dugans
  • Calf Stretch
  • Glidah stretch
  • LBMC x 20
  • Toy Soliders

 

The Thang:

Laurel “Hell” Segment:

  • .25 mile uphill to the entrance of CofB
  • Hard pace up the hill
  • Slow Mosey back down
  • Repeat x 5
  • Mosey down Radcliffe to the top of Wynhurst

Wynhurst Segments:

  • ½ mile from one end of Wynhurst to the other
  • Hard pace the entire length, mosey back for six to finish together
  • 30 second breather
  • Repeat x 4
  • Mosey to the top of Radcliffe

Buckeye Block Segment

  • Another ½ mile segment
  • First two sections are downhill
  • Last two sections are uphill
  • One time then slow mosey back to start

Finished!

MOLESKIN:

Awesome to see Loafer and Flanders at Waxhaw Express. First of many trips aboard I assume.  They are training for a half marathon and a good speed workout every week will surely help their training.  Their goal was 4-5 miles today and I think they both got over 6.  Great job.

Hurry and TT killed it today as usual.  My goal during these workouts is to not get dropped….. too badly.

If you are on the fence about coming out to Waxhaw Express, come on out.  You can’t get faster and can’t improve without getting uncomfortable.  If this type of workout is outside your comfort zone that it may be just what you need.  See you there!

Power Hour Pre-Party Shenanigans…

And for my 58th Q I would recycle a previous Ignition Q because I hated it then and everyone would be sure to dislike it a 2nd time. Yet again I forgot I Q but that’s ok, that’s why I type all my Qs into my phone. Should I change anything? Nah. It’s fine.

Slept like a baby. Back is a little tight this AM. Several of the Lords of the The Crest in attendance for what should be a exercise heavy beat down. Let’s get it!

DiCCS given. Let’s roll…

THE THANG

Mosey to the front of the high school. Damn it shoes are a bit wet. Circle up for….

1. 20 x SSH IC

2. 15 x Imperial Walker IC

3. 15 x Morroccan Night Club IC

4. 20 x Deep Slow Squats IC

5. Jimmy Dugan

6. Calf Stretch

7. Can Opener to Runners Pose

Mosey to the base of the large parking lot near the stadium. 1 x MTs & 4 x Bear crawls up to 5 and 20. I love the 10 and 40 but I know others despise it. Stopped after round 8 because I was beat.

Mosey to back of the high school and find some bench. 30 x dips, 15 x box jumps and a lap around the circle. Circle back for the 6 each round. Rinse and repeat 4 times.

Mosey towards stairs. Seats taken by the Flash crew so we went down towards the buses. 1 x Big boy sit-ups. 4 x LBCs. 4 x Merkins between each round. 5 rounds completed.

Mosey down to Rudy’s Poop Palace. Find some wall. 20 of each: Jabs. Air Presses. Toe Lifts. Quick Break to shake legs. Back on wall. Jabs. Air Presses. Heel Lifts. Burner.

Mosey up hill to lunch tables. Audible after Carb Load said he was leaving. Front of the middle school to close out Rounds 9 & 10 of the Tyson Bear Webb. Fun.

Mosey to lunch tables. OYO. 10 x In & Outs. Run to alcove. 10 x Donkey Kicks. Rinse and Repeat 2 times.

Run to the front of the high school for 2 more rounds of the Ab Webb. Long mosey to football fields since I was concerned with hitting the 4mi minimum. 2 rounds of Ab Webb.

Long mosey back to COT. Time to spare so we did more Ab Webb while Flash joined in at the end. And that’s time…

MOLESKIN

Great morning everyone! My went as planned and based on the low chatter it was a success! Either that or they were whispering about my terrible plan. I felt good about it regardless.

I had planned for more of those damn runners to be there but supposedly due to children and/or work they had post elsewhere. (Insert GIF of Doctor Evil saying “Right…”

Great push my all the pax today! I always enjoy leading these workouts and hope those thighs will feel itchy with soreness by tomorrow morning. You are welcome.

Thank you Goodfella for taking us out!

ANNOUNCEMENTS

My birthday Q is tomorrow! I turn 40 and I hate it. Join me.

Smuggler has a VQ tomorrow, good luck brotha!

Continued holiday hours, 1 (one) hour earlier start times for all weekday AM workouts. PM and Saturdays are the usual times.

Falalalala – Dear Santa

Christmas is always a festive time of year to celebrate the birth of Jesus and try to refine ourselves to live a life worthy of the sacrifice Jesus made for us.  Each of us will be celebrating with our family and loved ones assuming the governor doesn’t shut down the state and your family is willing to take the risk.  I take the position that God challenges us to Fear Not for our faith in him.  Fear Not that I am bringing some fun and joy to a Christmas workout for my friends to prepare as Santa and be at the ready for hauling all those gifts around the world.

The Thang

Mosey to the circle in the park – We Love December 25th

  • SSH X25
  • Calf Stretch X 25 seconds
  • Merkins X25
  • Imperial Walkers X21- Oops, my bad
  • Plank Jacks X 25
  • Runners Stretch – 25 seconds

Mosey to the entrance to the elementary school

  • Find a running rock
  • Alternate 10 squatting with gifts of joy with 1 duck and cover (Burpee) from the kids ate each mailbox down the street
  • 25 LBC’s at the end of the street.  Everyone needs Abs to move those gifts
  • On the way back, alternate 10 curls of presents and 10 pressing gifts over our head.  Sometimes gifts look like rocks
  • 25 LBCS

Run to the school activity parking lot for the North Star (6 Points)

  • 1 Burpee in the Middle
  • 25 Merkins
  • 25 Dry Docks
  • 25 Shoulder taps
  • 25 T-Claps
  • 25 Bobby Hurrle those presents down the chimney
  • 25 Monkey Humpers for the bad little boys and girls
  • Repeat Twice for all the Joy

Mosey to the school parking lot

  • 10 Big Boy Situps
  • Bear Crawl 25 yards so the kids don’t see you
  • 10 Big Boy Situps
  • Bear Crawl 25 yards so the kids don’t see you
  • 10 V-Ups

Time for 4 Corners

  • 25 Elf Jacks at each corner
  • Repeat Twice

Run back to COT

  • Merkins every time you hear Santa in the Song

Thank you for a wonderful year.  I am not on Q for the next two weeks so I will not be able to bring any additional joy till the New Year.  Stay strong, stay healthy, Love God, Love People.

Announcements

  • Cleanup in Downtown Waxhaw at 8:00 AM
  • Blood Drive coming in January
  • TB is still collecting gift cards for the family we are helping
  • Clothes almost always need folded
  • COme out to Rice and Beans to feed the homeless

Need GPS

10 Pax lost their way this morning in the chill. It was so cold that Recalc had half sleeves on.

DICCS given.

Warm up:

  1. Mose around the neighborhood back to COT.
    1. SSH
    2. Imperial walkers
    3. Moroccan nigh club
    4. Low slow squats
    5. Plank for 30 seconds (thanks shop for slow counting us down).
    6. Merkins

The Thang:

Run around in the neighborhood with exercise at every intersection. Planned a circular route but lost my way and had to re-trace our way. Thanks Recalc for leading us back to the right track.

20 speed skaters on the way up and 20 bobby hurlies on the way back. Carbload was blazing ahead this morning.

Run to the roundabout near the pond.

20 Merkins and run around the pond.

20 Big bois and run around the pond.

20 jump squats and run around the pond.

20 back lunges and run around the bigger pond.

Run to the shed. Do the 10’s. Count down donkey kicks and count up Mike Tysons (Shop did the counting again). Saw the bench and decided to do 20 dips. Mose to parking lot.

Pick a parking spot line:  1 Burpee and 10 Side to Side shuffles x 5 (This is from Fiji’s book). It was time.

Moleskin:

Greatful for all the PAX who surround me each morning and help me and each other get better. Loved leading the workout today.

Great to have FNG Tinker EH’d by Schnitzel.

Periscope was the 6th man. He started in Arsenal and now is the siteQ there.

Announcements:

Waxhaw downtown clean up this morning and it’s clean now.