Great morning of camaraderie….When I joined F3 last July I watched a 90 second video of Dredd explaining in brief terms the concept of F3… He described the “2nd F” as the “Glue”. (Fellowship- Consistent Male Friendship)
Today, I really saw that concept in action. This was my first time attending NW…. I have read how it is a great way to get to know your “brothers” better and have meaningful dialogue. All of that is TRUE…plus just a good time!
It was fun learning a little about each person there….the hour flew by…amd really you just skimmed the surface….The fellowship is great…the needling is fun….laughs mixed in with a little serious conversation.
I will keep this short and say I truly enjoyed today…I highly recommend it….This is is a great format. I look forward to doing it again and if you havent tried NW yet….give it a shot! F2 is real.
I returned from my 3 mile pre-run with Joker, who peeled out to go to SCMS to train for the next Beer Mile, and found Cottonmouth and High Tide unloading bells. As I got my gear unloaded, Butterfinger joined us, making good on his Slack promise from the night before. After loaning him a few bells and giving him a bit of a disclaimer, we got started on the warm up.
On to the Neupert part of the workout: 10 sets of 6 double swings on ~:45 intervals
It had been a little while since we attempted the Eagle/Goshawk, so we I decided to do that. Both complexes consist of 8 squats followed by a 20 meter farmer/suitcase walk repeated 8 times without putting the bells down. The Eagle requires doubles and the Goshawk singles. We mixed it up and some pax used singles and some doubles. In an effort to actually complete the Eagle, I elected for the double 16s. It worked a lot better than the 24s, but was still extremely difficult. I think everyone got through all 8 rounds without putting the bells down. This was surprisingly hard on the grip and traps (at least for Cottonmouth and me).
Next, we moved on to Easy Strength:
Lay on the ground to catch our breaths and then we moved on to some carries:
Time for Mary:
COT with the RockZero pax – thanks to Flipper for the takeout
Announcements:
Moleskine:
I wish I was making this up, but I’m not… but more on that later. YHC arrived at RZ a little early and while I was sitting in my truck I felt almost like Mr. Burns developing a conniving plan of dastardly deeds. You see, I hadn’t Q’d (or posted for that matter) at Rock Zero in months and it was important I effectively reminded the PAX just how twisted and dark my imagination truly could be… little did I know I wouldn’t even take 3rd place for darkness on this day… but more on that later. At precisely 0700, YHC delivered a half hearted disclaimer to 11 other PAX and commenced our shuffle towards COP.
The THANG:
SSH, 1 burpee OYO, IW, 2 Burpee OYO, LSS, 3 Burpee OYO, Mtn Climber, 10 merkins, Peter Parker, 10 Merkins, Parker Peter, 4 Burpees OYO
At some point OT showed up to make our number 13, and off we went to the hot box.
Peoples chair w/ Alternating Knee Lifts IC, Balls to the Wall, People’s chair w/ right then left static hold, Balls to the Wall, People’s Chair w/ Air Presses, Balls to the Wall.
5 Burpees OYO
Mosey around to the picnic tables for table sets of Lil Hazes, Dips and Derkins of various amounts alternating with running to trash cans in sequence for matching number of burpees (1st, 2nd, 3rd etc.)
Mosey to grassy knoll, 6 Burpees OYO, Elevator – Bear Crawl Merkin series
Mosey to rock pile, 7 burpees OYO, pick a partner and a rock then walk to nearby parking lot.
Catch me if you can with one partner doing sets of 40, 30, 20 and then 10 merkins while other partner Lungester Walked (lunge each leg then thruster w/ rock).
8 Burpees OYO. Catch me if you can with 20, 15, 10, 5 jump squats while other partner counter-rotation lunge walks w/ rock.
Return rocks, mosey back to grassy knoll for more elevator-bear
Mosey back to hot box for 20 step ups, 20 dips, 20 incline merkins & then peoples chair and B2W
Mosey back to launch for lil bit o Mary and then 10 burpees to seal the deal
Finished
Mooooooleskinny:
For those paying attention, its MarchMadness, and therefore Flipper Qs merkins. The idea for today was to make lifting anything at or above shoulder height for the remainder of the weekend nearly impossible. Sound off below if YHC failed his goal.
During one of the HotBox sets YHC overheard a conversation regarding crappy harbor freight power tools which included “remember when I threw the flaming grinder out the window?” And “You can put a cat through a wet saw”. I wish I was kidding but… #horsehead
Apparently YHC has an intimidating cadence count voice as several PAX seemed driven to provide color commentary which was borderline degrading to my gorgeous baritone, nice try fellas, I will not be swayed.
Alf seemed to object to the shoulder focused weinke. In part this was due to his REALLY REALLY STRENUOUS self inflicted sandbag workout from Friday. I suppose the other part was the 420 merkins I “made him” do at WAMRAP on Wednesday. #you’rewelcome
It was awesome to see BLC, Hammer, Floorslapper, Slingshot and other RZ regulars again, especially as “certain people” modified their way through the second half of the workout. Horsehead was also there. He clearly has inspired Boonedock to be more inane than he is. #winningatlife
In all seriousness I was incredibly blessed to have the opportunity to lead these fine men into the gloom this morning, thank you as always to Hoover and Geraldo for their leadership, and their willingness to allow my shenanigans at their site. #oldmanagement
5 Meatheads joined us for COT and the takeout.
Announcements:
-5/22: Hightide’s F3 Functional Fitness Challenge
-5/1: WTF (Waxhaw Trail Fest)
-4/17: South Mountain CSAUP
-RutbreakerSeries, seriously people, join the slack channel!
The Men Who Show Up
When thinking through the idea of The Whole Enchilada, I was thinking a very surface level challenge – one that got me out of my comfort zone for a week, just a brief test of personal durability, commitment, and execution (hopefully). It had been a while since I had been in a head space where I had to stretch, dig, and give myself a good gut-check. A challenge that could be inserted into the daily routine of a ‘normal’ week. Taking the lead to Q 7 workouts over 6 days seemed like a perfect case study. This challenge didn’t require extend months of training/planning/preparation. A few hours of planning on a Sunday morning, a few text messages to site Q’s requesting to the reigns on a specific day, and viola – it was planned. Now just time to get my head right and execute.
Now that I’m on the other side, having just completed the 7th Q in 6 days, the outcome of this week was wildly different than what I had expected. What I did not expect was the men who consistently showed up day after day in support. The text messages from guys towards the end of the week checking on how I was holding up. The encouragement from guys at every workout. The men of F3 showed up this week. I constantly found myself thanking guys for ‘showing up’, and never once was there a request for it. This is what we do when we know someone is taking on a challenge (in this case a good, ridiculous physical challenge) – we show up without asking.
Now let’s zoom out. Remove The Whole Enchilada challenge and insert real life. Maybe it is a family member going through an unexpected sickness, a job loss, a rocky point in your marriage, or a financial struggle. You may be the one picking yourself up every day, but YOU ARE NOT ALONE. You may be the one doing the heavy lifting, the one who must get out of bed and lead but use your brothers around you for support and encouragement. They will help you get to the finish line. This could not have been done without you. Had I said to myself quietly, I’m going to show up to 7 workouts in 6 days and didn’t mention a word about it, it would have been really easy to fart-sack out on a day. By verbalizing the commitment (or hardship), a portion of the burden immediately was spread to the men who showed up. You guys helped carry some of that burden this week allowing me to remain focused and committed on the next Q. The same goes for life – when you are the one with your back against the wall, let us know. Let us shoulder a portion of the burden for you. Let us share the stress with you. This is what we are here for.
About two years ago, my wife and I were faced with some uncertainties surrounding her health, and I was struggling to find any sort of clarity amidst the chaos of the moment. I had heard F3 Agony on a podcast and blindly reached out for any sort of guidance. We met for a coffee and little did he know I was about to unload a symphony of fears/struggles on him, and this was the first time we had ever met face to face. I think Pastors have a way of extracting that out of people – or maybe it’s the sticky note on their forehead that says, “tell me everything”. He turned me on to a verse in the bible I have found a lot of strength in the last few years. The scene is the last supper and Jesus looks to Simon and says:
Luke 22: 31-32 “Simon, Simon, Satan has asked to sift all of you as wheat. But I have prayed for you, Simon, That your faith may not fail. And when you have turned back, strengthen your brothers.”
The message is the prayer is not to relieve you of the struggle, but rather the strength to get through it. When you feel you’re being put through the sifter of life, getting ground like wheat, you will have the strength to come through the struggle stronger. And then it becomes our calling “and when you have turned back, strengthen your brothers”
With every hardship we grow.
You guys showed up for me every day this week. You guys helped me pull through these last few workouts to make sure this did not go unfinished. Now it is time to go out into the world and show up for those around us who need it most. Make sure those men in your life who’ve got their back against the wall aren’t alone. Make sure they know someone is there to lean on for support.
-Taco Stand
Brief recap of workouts below
Monday: Firestarter
Mosey across street to circle
Warmup
20 SSH
20 IW
20 LSS
20 Planjacks
Reverse ladder around triangle counting down from 15
Corner 1: Big boy sit-ups
Corner 2: Lunges
Corner 3: Burpees
Partner work down office building stretch. P1 called exercise while P2 runs to stop sign and back
Combined counts:
50 russian dead lifts (each leg)
100 merkins
200 squats
Stretch 2:
100 plank jacks
200 shoulder taps
300 LBC
—
Tuesday: Bushwood – upper body day
Mosey around circle to parking lot
Warmup
20 SSH
20 IW
50 Moroccan Night clubs
20 Mountain climbers
4 corners x 4 laps
5 diamond merkins
5 wide-arm merkins
5 hand release merkins
5 exploding merkins
Grab lifting (smaller) rock
20 curls – run lap
20 overhead presses – run lap
20 tricep extensions – run lap
20 rock squats – run lap
Repeato
Mary w/ rock
Corner 1 – hold rock up and flutter
Carry rock overhead to next corner
Corner 2 – Russian twist w/ rock
Lunge walk short side
Corner 3 – big boy sit-ups w/ rock
Carry rock overhead to next corner
Corner 4 – lay out flat and bring rock to meet toes
Back to bus parking lot for partner exercises
P1: lap
P2: called exercise
shoulder taps
LBC’s
squats
—
Wednesday: The Maul
Mosey past theatre to Jersey Mikes
Warmup
20 SSH
20 IW
50 Moroccan Night clubs
20 Mountain climbers
BLIMPS behind Target
5 Burpees
10 Lunges (each leg)
15 Imperial Walkers
20 Merkins
25 Plank Jacks
30 Squats
Up-n-over the hill
Mosey to Elmstone drive
Stop at first street for partner work – run opposite directions, 10 hand-slap merkins when you meet. Complete 3 laps
Down muderhorn and up to pool for Mary
3 rounds of exercises
20 dips
10 pull-ups on playground
20 Heels to heaven
Base of Murder Horn
First light backwards – stop at each light and add 5 merkins all the way to the top
—
Thursday: Nightmare on Elm
Mosey past theatre to Jersey Mikes
Warmup
20 SSH
20 IW
15 Plank Jack
15 Mountain climbers
Mosey to Chipotle and partner up
P1: lap around buildings
P2: called exercise
Combined counts:
100 step-ups
200 squats
300 LBC’s
Mosey across street to Brown Bag
Run up steps to back of parking deck and 5 Mike Tyson’s
Back down for 5 jump squats
Repeato x3
Garage exercises:
Lunge walk across and 15 LBC’s
Bear crawl back and 15 heels to heaven
Repeato x3
Mosey back to Launch
—
Friday: The Brave & Snooze Button double header
Mosey past AAA
Quick warm-up
15 mountain climbers
15 Imperial walkers
15 SSH
Warm-up suicide
-high knees and jog back
-butt kicks and jog back
-side shuffle down and back
-sprint down and back
————————————
Building loop decreasing ladder
4 rounds decreasing by 5 reps each time
1st bldg: dips
2nd: 20 step-ups
3rd: 20 merkins
4th: 20 heels to heaven
Mosey to parking deck
Jog flats
Sprint inclines
Called exercise at top of each ramp
Mary at top
Snooze Button:
Mosey pas AAA for warm-up
-15 SSH
-15 Imperial Walkers
-5 LSS
Make our way to the Wells Building
Head up parking lot road stopping at each crosswalk for 6 squats
At top start first of 6 exercises at 6 stops down the path w/ 6 reps each
-Step-ups
-Big boy sit-ups
-Burpees (ladder down from 6)
Mosey back to launch w/ Mary along the way
—
Saturday: DaVinci (culmination)
Mosey past Best Buy for warm-up
10 SSH, 1 burpee
10 IW, 2 burpees
20 Moroccan night clubs, 3 burpees
10 Hilliybilly’s, 4 burpees
10 LSS, 5 burpees
Mosey to Old Navy side for some shopping – Stop at each storefront for called exercise
Round 1: Big Boy sit-ups
Round 2: Merkins
Round 3: Russian Deadlifts
Mosey to circle for AMRAP:
Stop 1: 5 Mike Tysons at Banana Republic
Stop 2: loop up steps followed by 5 pull-ups on bars
Stop 3: 10 step-ups at fountain
Across the street to circle fountains for some shoulder clock work. Long mosey back to launch wrapping up with some mary until time expires
In the past F3 Waxhaw has done a good job of highlighting mental battle month in March, but not this year. In years past we have pushed it on Group Me, asked pax to share something if they felt led during COT, but not this year. In all honestly, March just about slipped right past me without me realizing it. It was a twitter post by I think F3 The Fort and a back blast by Midriff in SOB that brought mental battle month back to my mind (See, back blasts ARE important).
So with that, today’s goal was to get a good workout in, while also highlighting guys tend to struggle with sharing their feelings and the demon’s they are battling.
6:29 DiCCS – Wait, I’m the only CPR certified guy here. Oh boy. Ok guys, CPR class is THIS monday night. Five Stones Church from 6:00 to 8:00. Sign up on Group me by clicking the picture in the upper right corner, click on calendar and there is a link to sign up. Go sign up or see Surge if your Shop Dawg’s age or older.
Lets Go.
WARM UP
A lap around the school. Ending where we started. Quick talk about how some times we spin our wheels and feel like we go no where or we are just running circles and develop a rut in life much like the movie Groundhog Day.
15 Merkins on both my up and down holding the down a little longer than some (Eli) would like.
Stretches while we took turns sharing our biggest fear. I clarified that it is your biggest fear, not something that scares you. In other words, snakes, spiders, bears are all out. As promised I will not share what other shared, but will share mine. Its two. The first one has past but still lingers somewhat today and that’s loneliness. I took a new job in Columbia, SC in 2007 where I knew no one. My closest friend was 2.5 hours away. I had never knew true loneliness up until that point and I still think back on those months in my life as some of the darkest. I looked forward to going to work where I would have interaction with people vs the weekend which would be met with 3 nights and two days of nothing. My second fear is not being able to provide for my family – mostly from a financial standpoint but also from a physical protection one as well. Stretches were Jimmy Duggan, calf, and downward dog.
THE THANG
Mosey to rock pile and grab a lifting rock. 50 curls then run the elementary loop with the rock on your shoulder. Overhead rock hold while waiting on the 6. Once everyone returned, we talked about how heavy that rock was on your shoulder and how we as guys don’t tend to want to share that load. From here on out, there would be not OYO (on your own). We would do all exercises with partners.
Partner up for 200 Curls and 200 tricep extensions. P1 lifted with P2 ran the loop. When you finish, rocks over your head waiting on the 6.
Rocks up and mosey to the elementary school parking lot. Find a parking place line. 1 Merkin on the line, bear craw to the next line for 2 merkins, bear crawl to next line for 3 merkins. Go until you cant do a push up, take a break and continue again until you burn out the second time. Pax ranged from 12 to 8 merkins when I called a recover. (I’m sure there is some mental battle story I could have told but I didn’t have one).
Mosey to the swing set. In non pandemic times I would actually have partners pick each other up off the ground for the obvious symbol of helping a brother. But with Covid I pivoted to P1 20 Swing Rows (on the swings) while P2 does Fence jump squats. Go 3 rounds.
Mosey to basketball court. Sprint to the other side and back. It took us 12 seconds. We spoke about the mental battle at workouts (by far one of my biggest struggles) and how we always have more to give. I then told the pax that if they didn’t run that same sprint faster (less than 12 seconds) we would all do 20 burpees. Amazingly (sarcasm) they ran it in 10 seconds – a full 2 seconds faster.
Mosey to the back of the middle school where we collected the six and caught our breath by doing dips. Von Trapp said that he and my idea of catching our breath was way different. I was then called out by Eli for not sprinting with the group earlier (I was the timer) so while they dipped, I sprinted (along with questions of if that was my fastest and I could have gone faster having just lectured everyone to do the same).
Mosey back past COT to the dreaded hill. At the bottom I called P1 to run to the top of the hill and back while P2 did inch worm merkins. I waited for the groans and then advised of a potential audible. If you and your partner both share something that is weighing heavy on you (stress), you may skip ahead 20 Trees (roughly cutting 100 yards up hill down to 50). It seems that everyone decided they better share some stress. Interesting to hear the different stresses of guys just in our small group today. For me lately its been work. Sales has Ebbs and Flows and currently I’m in the middle of a fairly big stress at work. We are trying to renegoiate (thanks to the rising costs of wood, steel, core steel, and oil) a transformer contract. The cherry on top was finding out last night at 5:30 that our primary cable plant is going through labor negotiations with the union and the union intends to strike as of 5:00 pm yesterday. Needless to say my stress level spiked this week and next week isn’t looking much better. I struggle sharing work things at home (even the good news). The wife gets on me about sharing more but I deal with work enough, I don’t want it to seep into the home life. I’ve gotten better sharing somethings with her – and last night she got to hear me bitch for 10 minutes after getting the call from my boss at 5:30 on a Friday (which is never good).
We finally all collect halfway up the hill and start doing inch worm merkins and I see guys struggling. Hell I’m struggling. We laid it all out there during the bear crawl merkins so I graciously audible to lunges. We gather everyone at the top of the hill and then repeat with P1 lunging backwards while P2 runs down hill and back. I allowed them this time to share something different at the halfway point instead of start to end it. But because of time, we never got to the halfway point.
Called a recover in the middle and asked everyone to run back to the top of the hill as a group. 1 minute left, give it all you got to COT. Eli ran by me which pissed me off made me dig deeper to catch him. He then taunted me as I got closer and turned up the jets. Nice job. Got to COT to see we were three short. Two guys turned around early for the 6. So the three of us at COT would do the same. Got everyone back to COT just a hair (hare?) late.
MOLESKINE
ANNOUNCEMENTS
4 Pax ignored the weather man and showed up to put some work in. They were somewhat disclaimed and we were off for a quick lap around the parking lot before settling in for COP.
COP
Triple Nickel We yogged over to Reid Hall for the Triple Nickel, 5 Merkins at the bottom and 5 squats at the top, 5 trips total , there you have it.
MARSOC Short Card We moseyed over to the the tennis court pavillion for a sample of the MARSOC Short Card. We mixed some runs before each round of merkins.
Rock Work
Enough of the rocks so we moseyed over to the rocks and a 3 rounds of Overhead Presses x 15, Curls x 15, Tricep Extensions x 15.
Mary
Done
Moleskinny:
Announcements:
I vowed to never get caught up in waffle gate, only make fun of it whenever I get the chance, but then this morning happened and I was smack dab in the middle of it. Woke up to thunder and lightning this morning and a message from Chastain “we’re soft and moving Diesel to Cuthbertson with Recalc’s permission. Now I must come up with a new Wienke….wait a second, no I don’t, since we can’t move at Diesel my Wienke will work just fine at Cuthbertson. So, I throw on my best sleeveless shirt and headed to over to CHS.
Warm up
20 x SSH
20 x imperial walkers
20 mountain climbers
Various stretches.
The Thang
Rifle carry from entrance of gym to the stairs. 10 merkins with right arm on coupon. Rifle carry back to gym entrance. 10 merkins with left arm on coupon. Rifle carry back to stairs, 10 merkins with both hands on coupon.
Rifle carry from entrance of gym to the stairs. 10 squats with coupon. Rifle carry back to gym entrance. 10 squats with coupon. Rifle carry back to stairs, 10 squats with coupon.
Blockee web.
1 blockee and 4 American hammers.
2 blockees and 8 American hammers
3 blockees and 12 American hammers.
You get the idea…..until we make it to 10 blockees and 40 American Hammers. It took me a good 6 or 7 rounds to get in a good counting groove with Posse.
7’s
1 mike Tyson at Gym entrance. Rifle walk to stairs. 6 squats with coupon. Rifle walk back to gym
2 mike Tyson at Gym entrance. Rifle walk to stairs. 5 squats with coupon. Rifle walk back to gym
3 mike Tyson at Gym entrance. Rifle walk to stairs. 4 squats with coupon. Rifle walk back to gym
Stay with the theme until we get to 7 mike tysons and 1 squat.
10 of each exercise
Merkins
Dips (on coupon)
Big Boi’s (with Coupon)
Should taps (in cadence…..maybe)
Plank jacks (in Cadence)
In and Outs
Rinse and repeat because I had some serious issues counting. Much better the second time
10 of each exercise
Mike Tysons
Squats (with coupon)
American Hammers
Carolina Dry Docks
Dips (on Coupon)
LBC’s (in Cadence)
Rifle walk to stairs. 10 merkins with hands on coupon. Rifle walk to gym entrance…10 more merkins and DONE!
The Moleskin
Great group of guys this morning with Diesel and Mash. I joke about diesel, but it really is a good opportunity to get some great mumble chatter with fellow pax since there is no running. I recommend you all try it at some point to get to know some fellow brothers better. Appreciate you letting me lead you.
Announcements:
WTF – (which now has several meanings) on May 1st.
Neighborhood watch on Sunday – Walnut creek.
New AO launching on Monday at Waxhaw Elementary at 5:15am.
Get your mind out of the gutter. Really? What were you thinking coming here thinking you would read about “that kind” of threesome at F3….in Waxhaw of all places. Hartsville maybe….Waxhaw no. This message was biblical. Little did the Pax know they were living out a biblical truth that three are better than one. A cord of three strands is not easily broken.” – Ecclesiastes 4:9-12. Now you really feel ashamed don’t you? Go read your bible after you read this backblast.
The Thang:
Peace.