DICCS given, FNG introduced around, and we’re moseying.. SSH/IW/Morrocan Nightclubs/ some other stuff x18 reps to warm up.
Thang: Mosey’d off campus to check out the super smooth pavement in the Gates of Ansley. Before we did though, we caught a seat wall for some step ups and dips x2.. Once in the neighborhood, we did a burpee at every mailbox on the left and big boys at every mailbox on the right (at the halfway mark we switched to merkins on the right, stayed with burpees for the left).. That one looked better on paper, cause that was brutal. Mary’d til the 6 got in and mosey’d back to the MES rock pile. Partner up and do rock work while other partner runs, to burn up the rest of the time. Bust it back to COT where Smuggler and Long Haul try to see who can pull a hamstring faster.
Nice cool morning and the pavement in the Gates really is pristine, gloves not even really needed. Bunion took us out. Need Q’s for Last Call, which is moving to a 6:02 start now that school is out. Welcome FNG Mike Howard from Firethorne. He is in the rubber business (more like sells rubber to tire manufacturer’s, but that didn’t matter for naming) so he’s Tickler..
DiCCS Given
Warmup – Mosey around Weddington Elementary plot of land (from COT to 12 mile rd to second entrance on 12 mile, back to COT). Jimmy Dugans, Calf Stretch, Runners Stretch, Downward Dog, Upward Dog, Moroccan Nightclubs.
The Thang
Run same loop as opening mosey, stopping at every light – 10 Bobby Hurleys. At the second entrance road from 12 mile, every light 10 SSH.
Mosey to Hill. – 7’s – Merkins/Low Slow Squat
Mary – 25 LBC’s, 26 Heels to Heaven
Mosey to Drop off Circle – Partner Up. P1 Runs Lap, P2 does called exercise, flap jack, continue until all reps completed. 100 Derkins, 100 Balls to Wall Should Taps
Mosey to second drop off Circle, same Partners. This time 200 Dips, 100 Step Ups as a team. a few rounds in time called, back to COT
Ye Olde Moleskin – Title of today’s backblast is derived from the first set of partner work and the question Damascus asked me regarding choosing partners, “Does Size and Speed Matter?” – My response – Nope, but it might for your M! (ooh!)
Other notables – Damascus enjoyed the opening Mosey, but he seemed disappointed it wasn’t a full mile. Mad Dog liked the 7s hill work in the wet grass, with 20 minutes left to work in soaked socks and shoes. Maple Syrup missed the AO change and came in hot. Other cars oddly on campus, which leads to Mad Dog’s timely and smart reminder – don’t get lazy with headlamps. We did run about 100 ft on 12 mile, not the smartest idea without head lamps, i’ll take ownership for that. My headlamp was in my car, too lazy and stupid to get it. Bloodrive 6/19, Five Stones.
YHC took us out
YHC was talking with Deep Dish a few weeks back and offered to take a Q at Hawks Nest, lo and behold the day after Memorial Day was available. If you don’t know YHC, or haven’t been around me during the May of any of the 8ish years I’ve been posting, you may not be aware of my fervor around remembering the fallen. The 7 men who posted at HawksNest this morning were resoundingly reminded of that fact, and that my personal belief is Memorial Day = The Murph.
The Thang:
Run to OP and circle up for a quick COP (IW X20, LSS X20)
Mosey to basketball courts and partner up
Partner 1 runs to one of the two playgrounds for 5 Pull-ups while Partner 2 completes merkins while they wait
Upon Partner 1’s return, both partners complete 15 air squats, then partner 2 heads out to complete 5 pull-ups while Partner 1 completes a set of merkins while they wait.
Flap Jack, Repeato, until both partners complete 10 sets of Pull-Ups
Mosey back to the launch point
Circle up for Mary consisting of Flutta, H2H, and Freddie Mercury
Donezo
Moleskinney:
It was great to work out with a solid crew of PAX, where I believe the average age (less YHC) was 50+. A very RESPECTful effort was offered by all. YHC had intended to use effort in order to silence the mumble chatter for which the ‘nest is famous, but Trifuesnik was sleeping off their Memorial Day, so we just had strong PAX getting after it in relative silence.
Math is not my strong suit. I had planned to do 3 person groups in order to ensure enough room on the various pull-up contraptions. When the numbers turned out to be below average, YHC dropped to partners and flubbed the calculation on the squat count. So a half-murph turned into a 50 count pull-ups, ~100-150 merkins, and the full 300 squats… Q fail.
F3 is good living, based on the examples provided by Snuka, Chopper, Hopper and Mr. Magoo. I hope I am going half as strong in 12 years (yes I’m that stinking young boys).
There was quite a significant bit of “out-gassing,” audible over the chirping of birds and grunting of PAX, likely evidence of hops and beef enjoyed in droves over the long weekend. Its a statement when there is so little mumble chatter during a workout that YHC is resorting to flatulence commentary to fill out a back blast…
Geraldo isn’t “fast for a big man,” he is just plain fast. YHC tried to drop him on the half mile back to launch from OP, and he dogged me every step of the way, despite us reaching speeds in excess of 6:50/mile
It is always an honor to be trusted to lead, especially when its a group of Wiley veterans like this morning’s PAX. I was smoked when I got home, hopefully they were as well. Until next time…
SYITG
-Flipper
Diccs and mosey, stretch, mosey …
Easy workout today, timed intervals. 1 min, 2 min, 3, 4, 3, 2 & 1 minute of 5k pace with equal recovery running after each interval. It’s only 32 minutes, but actually felt like plenty. 15 to warm-up and cool-down.
Most PAX (including mine) arms and shoulders were smoked from yesterday’s murph workout, so good that today was running only. And we had a big group, 12 PAX post this morning, I thought numbers might have dipped after that big weekend. We kept the PAX together by circling back up for the 6th during active recovery. We logged around 6-7 miles. Gerber led the way most of the workout, along with Easy Button and Chastain. Dasher was right there too and took the lead for an interval or two. Glidah was all over and just seemed happy to be out there. Really proud of what I see Fusebox doing, he has committed to at least 1 running workout per week and he usually shows up to two of them. He’s def getting faster. Ghosted and his long sleeve shirts and pant joggers made another debut, way to cold for him to show any skin. Sugar Daddy was there for the pre-run … are you showing up for the pre-run at the running workout? Chicken was his bright cheery positive self, love that man. Halfback … kotter … which is it made a re-appearance, first the murph and now express, let’s go dude (was killing it too). And we had special guest appearances from two of the LRC crew, Smithers and Foundation. Smithers was turning up the heat for a few intervals.
Blood drive reminder (Radar), WWC June 10 trail race 5:30 (5k/10k), I took us out.
For those who weren’t at Waxhaw’s Memorial Day Convergence, I wanted to share an exciting announcement for our region. While some of you think that F3 runs smoothly on its own, this organization is special because of many HIM (High Impact Men) continue to live selflessly in order to reach more men.
There are about 50 Site Qs who help keep our workouts active, relevant, fun, safe, and growing. Then there are 10 guys who have been selected to “The Board” to help F3 Waxhaw on mission and accelerating in all areas. I have had the honor of being a part of this Board since we launched almost 2 years ago (NOTE: What is “The Board” and what do they do? See below for more details).
Today, I was VERY excited to handoff the Nantan role to Gerber. (NOTE: What is the “Nantan” and what does he do? See below for more details). The vast majority of you know Gerber because of his speed, his tripod, his love of ClyentDinner, or because his 7 year old son SpeedBump has kicked your butt during a workout at some point. But I have gotten to know Gerber a lot better over the past couple of years and I want to share some items about him:
This is just a little bit about F3 Waxhaw’s new Nantan. He is going to help F3 Waxhaw go to the next level. HOWEVER, one thing that the Nantan role is not . . . A lone soldier. HE NEEDS OUR HELP. Let’s line up alongside Gerber and work together to accelerate all 3 Fs . . . Both personally and as a Region.
I will be praying for Stase as he takes on this new role; for wisdom, for discernment, for protection in his marriage, for his health, and for an overwhelming group of men to rally around him to encourage and uplift him. LET’S DO THIS! ALL THE BEST MY FRIEND!
F3 WAXHAW BOARD:
NANTAN: The Q of the Region. The cultural and spiritual leader of his PAX, who represents but does not govern. Encourages the “Plant/Grow/Serve” mission and ignites the need for male community leadership amongst the Pax.