7 pax put on some cold weather gear for a Saturday morning Commitment workout with temps around 26. Even Recalc had sleeves on this morning. As we are gathering in the parking lot a few minutes before 6:30, Popeye says “your first boot camp Q in quite some time”. True from a ‘formal aspect’ although I say it doesn’t really feel like it since I have probably Q’d a gazillion mash workouts since last May. Difference is I’m usually late half asleep as the Q goes through the DICCS and then we break-off for mash so a lot less responsibility. This time, everyone is waiting on me to get the party rolling.
6:30 is here, lets get the Thang started–
DICCS are a little rusty but we make it through and onto a little mosey around the parking lot a quick three laps, last one running backwards and we stay with Mashers for the warmup.
Break off from mashers, tell em we’ll be back and head over to nesbit driveway near circle.
Mosey to parking lot by basketball hoops
Mosey out of parking lot towards kensington road and head back into first Millbridge entrance and back to parking lot to join the mashers with the cinder blocks
Mosey over to circle
Announcements
So my first ‘formal’ Q in probably a year and I was able to get through with only one major glitch that I am aware of. I forgot Name-o-rama, so we did that after the COT prayer. It was good to be Qing a workout where the scenery changed a bit and had some more variety to chose from. I’ve been pretty much only doing mash workouts for 8 months, and there are only so many ways to lift a cinder block and brick I have been itching to get some more running in now that my knee can handle it and get more cardio mixed into my routine. Mash has been an awesome workout while I healed from surgery and I also got to know a handful of pax well. Since we don’t move around much and stare at the same people for 45 minutes, we have a ton of good banter and chats while we are doing reps. Even as some of us injured folks heal up and start mixing back in with other boot camps, I know Mash is in good hands. Many others have stepped up and and are leading the workouts plus there are always pax coming to the IR (some for second and third ir stints!) so its very much needed as well. And even when I get back to 100%, the mashers can’t get rid of me forever.
12 PAX put the petal down at Ignition on a surprisingly warmer than expected mid-30s morning. With The Rooster officially being announced for mid-March (1 mile relay team event), YHC has been plotting how to get more PAX involved and how to get the training started.
COCKA-
DOODLE-
DOO!
ROOSTER RAP-UP
Prayers for the family of Double Trouble, Metro PAX who lost his battle with COVID this week
Warm Up Mosey to High School entrance. Stretching, Moroccan night clubs, Imperial Walkers, Mt. Climbers.
The Thang Grab a bench. 20 Step Up’s, 20 Derkins, Repeat.
Mosey to entrance of HS parking lot. Run perimeter to stadium, 1 Burpee at every light. Continue to bus lot, 10 speed skaters at every light. Continue to HS Gym entrance. Grab wall and a partner. P1 runs down to the road, does burpee at steps and back to wall. P2 does exercise. As a team, complete the following: 150 Donkey Kicks, 100 Shoulder Taps, 50 Mike Tysons.
Mosey to YHC’s shed. Run down the path, every other light, stop and bear crawl 40 paces. Continue all the way down the path to parking lot. Turn around and run back down path to YHC’s shed. At every other light post, 10 low slow squats. Turn around and run back down path to parking lot/COT. At every other light, 5 merkins.
Moleskin Great push by all. YHC took us out. Prayers for Metro pax who succumbed to Covid. CSAUP on 2/6 – downtown Waxhaw.
6 men assembled at the new (old) AO for Swole for our Monday beatdown. Once again rain threatened, the PAX called it’s bluff and the rain folded. It went down like this:
WU: SSHx20, IWx20, Sharon Towersx10, Arm Circles forward and back x 10
Strength: 10 rounds of 1 DCL & DMP
Complex #1: 10 rounds of “The Voodoo”(patent pending) EMOM
1HS, High Pull, Snatch, Clean, Squat and Press both L and R each minute
Complex #2: “The Goshawk” – walk 20M with your bell in Farmers Carry, 8 goblet squats – repeat 8 times
Easy Strength: 2 rounds of
5 Double deal lifts
5 Presses – alt L and R or doubles
5 Lawn Mower each L and R
5 Snatches – L and R
Core: 40 seconds on and 20 off for:
Plank
Deadbugs / Dying Cockroach
Bear Crawl Leg Extensions
Prone arm switches
Prone W->Y arm extensions
Moleskin:
Announcements
About FOUR weeks ago I reached out to Chopper and asked if he would be open to co-Q #Firestarter and #The Maul. If you know Chopper, then you know he was up for just about anything. We reached out to the Site Q’s; Teddy, Wingman, PatentPending an MadameTussauds. They moved a few Pax out of the way politely asked if we could take the Q. The significance? Glad you asked… Myself and Chopper were FNGs on February 1st 2017 (4 years ago TODAY) and our first AO was The Maul (Wednesday) Yep – we’re back in action Wednesday, so don’t delay, set your alarm now.
We’ll save the why F3, how have you grown over the last 4 years, how did you get your F3 name, etc. for some quality 2nd F, later this week – more on that below.
The Thang –
So as mentioned above this was a split Q – I (Fredo) took the lead on the first half of the workout:
Brief Disclaimer – 13 somewhat veteran gents, and a quick PS: FOUR Merkins at every stop sign regardless of direction (mumble chatter followed…)
Mosey up towards 131 Main – and immediately hit with a stop sign (4) merkins – mosey a few feet (4) merkins, and so on for at least six octagonal speed bumps before getting to 131.
COP
– SSH x 40
– 4 plank jacks in cadence
– Imperial walker x 40
– 4 plank jacks in cadence
– LSS x 20 (some relief was apparent when i stopped at 20)
– 4 plank jacks in cadence
– Lungs in cadence x 20
– 4 plank jacks in cadence
Mosey out of 131 down the hill – Luckily no one noticed or my poker face is better than I thought…I lead the men straight through a mind field of Four-Way stop signs… 16 merkins at each. Little did they know the four-ways were all part of the grand scheme.
Mosey around to back of Target
– Street lights… some were off – but if they were gas lamps, we could have LIT them up
– Run up two, 4 Big Boys
– Run back one, 4 Monkey Humpers
Grab some wall
– Sevens at this point I was starting to eat into Chopper’s half of the Q so I improvised a little.
– 1 Mike Tyson / 6 Donkey Kicks Four Mike Tysons and Four Donkey Kicks
– 2 Mike Tysons / 5 Donkey kicks
Mosey around to Blakeney Heath
Chopper:
Quads up hill and back
– Bottom do x 4 squats
– Top do x 4 lungs (ea leg)
– Repeat x 4
Mosey to Blakeney – Down by the stairs in the middle-ish – several stop signs were passed, some were honored, and reduced sentences were handed out. Thank Chopper for the reduction…
– Grab some wall / peoples chair
– 40 arm raises in cadence
– Shake it out /back to peoples chair
– 40 punches OYO
Check time
Back to start
– Mary plus FOUR hand release burpees (for good measure)
Done
Moleskin:
– Great group of men today, fortunately the stop signs also helped keep the Pax together. Squeezed in a little mary here and there at the signs too. Thankfully PointBreak kept me honest and I didn’t get too crazy with the numbers. Midriff requested a merkin count and later landed on 144 – sounds about right (as planned). Chopper gave everyone a break on the way back down, I heard PaperJam’s mumblechatter die down about that time too.
– Sweetwater and I have known each other for ten or so years, finally got to one of my Qs, probably because I showed up to his VQ – great add to the Pax. Trickle and BigBen were relatively quiet out there except when we got to the MonkeyHumpers – BigBen earned his namesake with some rather loud flatulence… several others joined in. Sunday dinner must be a good thing in SOB and Waxhaw.
– Teddy has done a great job promoting #Firestarter (another guy helps, can’t recall who Teddy’s wingman is though). Must be hard to turn down that easy going smile… speaking of smiles – TinyTeen TanyaTine (received some feedback), I need to know more about this F3 nickname please. Great to see a bunch of Waxhaw guys mixed in with SOB. If you haven’t yet, check out the two workouts Wed/Fri at Marvin HS. Thats where I met Noonan and BigBen. Noonan can deliver a beat down with the best of them. Great to see Smuggler and Fiji out today too. When I saw the White Jeep, I knew it would be a good morning.
COT –
Thanks for the take out Chopper and the comradery, support and friendship over the last four years.
Announcements – ICYMI – Chopper and me have another set of FOURS prepared for you at #TheMAUL – the original OG site.
WAXTRAVAGANZA – https://f3southcharlotte.com/2021/01/07/waxtravaganza-wxw-csaup/ (This will be tough and FUN. great Second F opportunity immediately following.
If running isn’t your thing, DaVinci is doing their F3 Shovel Flag unveiling this Saturday at 6:30 – Fun is sure to follow.
BLOOD DRIVE – you know the drill
See you all Wednesday! Thank you for the opportunity to Lead.
Fredo and Chopper
After doing F3 Q Source for 2 years on Mondays, the Monday post Asylum crew decided we still wanted to hang around for some fellowship with some learning sprinkled in. We decided to venture out to a different leadership books with Extreme Ownership by Jocko Willink and Leif Babin being our first one to tackle. So why a 2nd F backblast about it? Because Shop Dawg challenged us a few weeks go to create more FOMO to help draw some guys in. He said “Guys need this, whether they realize it or not, and it is our job to help them realize it”. So without further ado….Check the Ego.
For those unfamiliar with Extreme Ownership, the book’s chapters are basically broken down into three parts. A War Story that tee’s up a principle, then the principle is explained, and then a business example where that principle wasn’t used. The war stories are great – and I cringe saying that. But the writing is phenomenal and it really puts you right there in the middle of the battle field. Whether its a tank ready to unload on what they thought was an enemy position only to find out they were friendlies, or its a mission to capture high level targets in the middle of one of the highest casualty cities during the Iraq War. The book really does a good job of putting you in the battle field and setting the table for the lesson that is about to be taught.
The book also has several familiar Q Source principles as well. Mainly pass praise and take the blame, but today we also covered the need to be accelerating and why staying stagnant is bad (decelerating). Any way, here are my notes from leading today along with some of the examples given.
6 PAX came out to support Polly’s AO while he’s in recovery and Friday’s 26 degrees was surprisingly more comfortable than Thursday’s 33 in biting wind. The crew kept a brisk pace and discussed GME, COVID recovery, the no-way thought of running Myrtle Beach in May, potential for COVID litigation and other deep and smartly conversations. Only a couple wore tights, while the others were braver than the rare overdressed-YHC.
It was a good day to be at Marvin Miles.