18 strong for a campus tour of Weddington Middle!
The disclaimer was given, and here is what went down:
Mosey up to Deal Rd and back
Circle up:
Mosey to the side parking lot and grab a bench
Run (faster than a Mosey) to far end of parking lot and back
Run (faster than a Mosey) to far end of parking lot and back
Light pole work
Follow around to entrance of the elementary school
At each light pole alternate Bobby Hurley’s x 10 and V-Ups x 10
Grab some wall at elementary school entrance
Run a hot lap around the loop
Run a hot lap around the loop
Mosey to flagpoles and pick out a rock. 7’s between the flag poles.
Derkins on one end and Box Jumps on the other.
Each time you pass your rock do 10 Curls
Back to COT
Done!
Great work by all PAX this morning! With Damascus in the crowd, I was almost guilted into calf stretches during our warmup. But NOPE! You can stretch on your own time! 😊 However, at the end we had 90 seconds left for Mary, so I incorporated the infamous calf stretch in as a reward for everyone’s efforts.
We had an out-of-town visitor today! Dilly Dilly is actively involved in F3 in Illinois and has even started a new region where he serves as Nantaan. It’s always great when guys from other regions show up. Thanks for joining us Dilly Dilly! You’re always welcome!
Announcements:
Is the game of golf dying? Is it a rich, old man’s sport? How have One Star, Big Ben, Smuggler and the crew not being kicked out of the Firethorne Country Club yet? We may never know, but one thing I knew going into this Q was that I wanted to utilize as much of The Golf Club at Ballantyne Ballantyne Backyard as possible over the course of 1-hour and 4 miles. Because how many other AO’s literally have a prestigious 18-hole golf course within walking distance???
The G-O-L-F Thang
NMM
My first Monday Q in a while. Probably since Tweet ‘n Meet, which was Monday’s, right? YHC couldn’t sleep Sunday night. It always happens the night before a Q. I’m not sure if it’s because of the Q or just unlucky. Anyway, I was staring at the back of my eyelids at about 4am, waiting for my alarm. When it finally went off, I was so ready to get out of the sack and go. I was the first to arrive at Firestarter. I pulled in and there was a car next to mine that I assumed was F3, but when I got out there were 2 teenage girls glued to their phones. I thought it was odd they were that at 5:15 in the morning, but they probably thought the same about the eventual 10 PAX moseying out from launch 15 minutes later.
The next to arrive was an FNG! Very exciting. He introduced himself and told YHC he found us on the site. Not only had he found us on the site but he had already researched F3 pretty well and even ordered and read the book! Dude does his due diligence. I like it.
The rest of the PAX filter in and at 0530 YHC delivers the disclaimer and we’re off. I see the teenage girls trying to hide in their car because of the weird middle aged men running past them. But on to the workout.
Warmup
We run to the 2-story building right beyond launch that is so frequently used. YHC was looking for a good hill or berm because I love kicking off a bootcamp with something involving running up and down a hill and getting the heart rate up out the gate. Blakeney is surprisingly flat though, but the stairs work in a pinch.
When finished, plank for the 6.
The Thing
When the 6 was in, we started the Webb. 1x merkin, 4x mountain climbers. We then are up and moseying toward the rock pile behind that Lash Studio. On the way there we stopped 4 times to continue the mobile webb: 2x merkins, 8x mountain climbers, up to 5x merkins and 20x mcs.
We arrive at the rock pile lot. Not only is the Lash Studio there, but Tanyatine points out the Anal Bar. Wait, no, it’s the A1 Nail Bar. Seriously though from an angle it really did look like the Anal Bar. I did my best to recreate with Paint 3D. I spent far too long on this, so you better enjoy it.
It doesn’t do it justice. You need to go drive there and see it. Go ahead, YHC will wait. OK, you’re back? Anal Bar all the way, right? Exactly.
We line up at the mailbox and I lay out the format for the next 3 rounds of exercises.
The rounds:
After this we head back to launch, stopping to ladder back down our webb. 5x merkins, 20x mc’s. Stop a few times and by the time we get to launch we’re back at 1x merkin, 4x mc’s.
A few minutes of Mary at the launch. Rousey forgot how to count, it was hilarious.
COT, Announcements
Moleskine
T1000 isn’t setup to post backblasts and I’m tardy in filling in for him. Getting credit to the PAX who posted.
He planned a nice weinkee (sp?!) for his second time Qing and then absentmindedly left the weinkee at home. So for his second Q he did it all off the top of his head and the PAX didn’t notice a thing.
Lefty lead mosey to the back parking lot, some standard SSH, LSS Merkins and stretching. Mosey around school with 5 reps of your choice at each turn along the route. Next head to rock pile for an arm smashing grinder with pair taking turns doing rifle carries or endless reps of curls, presses, extensions, rows and one other which I refuse to recall as I only remember the pain (but in a good way). Lastly we returned the rocks and headed to the track for more partner alternating with P1 running a lap & P2 performing Bobby Hurly, Squats, Merkins and more.
We then took turns with PAX lead Mary to wrap things up for a solid workout lead by a kid who didn’t even have his learner’s permit yet.
Pathetically late in posting this, but that’s not going to stop me so the pax at least get credit for showing up. The main part of the workout was a circuit of pulling with resistance bands at varying heights.
We don’t enough pulling related exercises and the point was to start changing that. I bought a cheap pair of resistance bands online for $30 and they’re holding up nicely. I also bought some Rogue bands and their nice too, but not worth the extra expense.
The bands weigh about nothing, travel anywhere and add about a bazillion different things you can do with them, most of which hit muscles we neglect in F3. So IMHO we need to get on board with the bands and make they more common than coupons.
1776 CHALLENGE
Where: Cuthbertson HS Driver’s Education Lot
When: Monday, July 5th 6:30 AM
Why: To celebrate our Nation’s birthday we decided it would be a great idea to do a bunch of exercises that will induce feelings of regret, agony and fatigue… You know, a typical F3 Waxhaw workout…
Identical to last year’s agenda, we will kick off at 6:30 and have 2nd F immediately following the festivities along with coffeeteria and snacks.
3rd F – Bring donations for Christ’s Closet and/or Rice N Beans if you have them and we will consolidate and deliver to the shed after 2nd F is over.
Christ’s Closet needs Clothing, toys, small household items and books for this event. No TV’s or large furniture at this time please.
Rice N Beans needs Men’s Belts, Work Boots, Sneakers and Underwear
*Note: Please keep donations for each charity separate
The Challenge (What):
100 Second Plank
100 X Each: Lunges, Calf Raises, Squats, Mtn. Climbers, Side Straddle Hops, American Hammers, Merkins, Carolina Dry Docks, Freddy Mercuries, Little Baby Crunches, Flutter Kicks, Tricep Extensions, Shoulder Presses, Curls, Rows
100 Yard Bear Crawl
76 X Burpees
1,776 Meter Run (5,826 Ft, 9.26 In)
All exercises will be broken down by 4 sets of each or modify as necessary but the important thing is all reps to be completed within one hour of start.
Challenge will begin promptly at 6:30 and recover will be called at 7:30 sharp.
Bring Coupons if you have them but there will also be coupons available for those who don’t.
Six guys explored the gloom the get some miles in this morning. Started with an opening mosey over to the football stadium parking lot where we discussed 4th of July and our Nantan would not spill the beans on a major announcement coming out later today. We also made notice that Chastain’s tour of shame avoided any difficult hour long workouts. what is he scared of??
Warm up
20 x SSH
15 Imperial Walkers
20 lil baby mountain climbers OYO
Various stretches.
The Thang
Mosey over to entrance of Champion Forest. Run to first intersection stopping at every street lamp for 5 burpees. I lost count but I have a reliable source (Gerber) that tells me its 50 burpees.
Indian run from intersection until the end of the road which is somewhere between 1/2 and 3/4 mile.
mosey over to the path that cuts through to Lawson through the graveyard. once in Lawson long mosey through the trails over to the pool. (one of 2 pools that we have in our Neighborhood).
7’s at the pool. 1 burpee at the parking lot and 6 pull ups at the playground. 2 burpee’s and 5 pull ups…keep going until we hit 6 burpees and 1 pull up.
Mosey from the Lawson pool to the front of the middle school. at the middle school do 30 dips and lap around the parking lot. 20 Derkins and lap around the parking lot. 10 incline merkins and mosey to COT.
The Moleskin
I was reminded pretty early that I decided to Q today in order to avoid burpees but I made us do about 70 of them….whoops, my bad guys.
Dasher: Pre-runs and then logs another 5.5 miles at ignition. Well done. A. how many miles do you have this month and B. what time do you have to wake up to pre-run for a 5:15 workout?
Gerber: pulls a quad muscle and is still faster than 90% of us this morning. ice up that thigh and cannot wait to read your announcement later today.
Glidah: stepped in and filled the Hurry roll this morning. I called an exercise and then we never saw him again. he smoked us all.
Ghosted: hung with a bunch of gazelles on an indian run and did not even look tired. see what happens when you lose the sleeves. lets those guns breathe brother.
Hollywood: you still owe us a burpee.
Announcements:
see Flash backblast
I was pretty excited to Q this site this morning. This is a big campus and there are many areas to do different things. Chicken Little made sure my beer consumption at the pool Sunday was limited to only 3 so that I would give the guys a good beatdown. It was a muggy morning but the pax all pushed through and got a great workout in to start the week out right.
WARMUP
We moseyed to the front of the middle school
-15 side straddle hops, 15 Imperial walkers, Jimmy Dougans, calf stretch (for Damascus), Runners stretch, merkins’.
THE THANG
From the entrance of the middle school parking lot heading towards the high school we did 11’s of Big Boys and Merkins’ stopping at each light (10 big boys & 1 Merkin’ Next light 9 Big boys 2 merkins and so on)
From there we moseyed over to the the wooden benches behind the high school. There we did 20 dips, then took a lap around the big Geeb Jungle (that’s what it is called on google maps) then we did 20 step ups did another lap and then incline merkins’ then did a final lap. The complaining started here.
We then moseyed over to the steps behind the high school. There we did 10 Mike Tysons, ran down the path Lunge walked to the steps, then ran up the steps and repeated 3 times. The distance of the lunge walks was a little further than I thought. We got a good leg burn from it. We then went to the picnic tables behind the middle school there we did dirkins and step-ups then ran to the nearest out cove come back and repeat. we did 2 sets of those then headed back to COT. on the back path we stopped at each light and did 10 squats. We got to COT did some heels to heaven until the 6 got in then 30 seconds of have a nice day.
THE MOLESKIN
A good amount of guys came out today and I was proud to lead them. Thank you Chicken and Rockwell for asking me to do so. Overall we ran about 2.6 miles. I feel we got a good workout. It was great having a visitor Dilly Dilly from Illinois.
Announcements – None other than Gerber will let us know by tonight what if anything is going on for 4th of July.
Prayers, family photo
Asylum- 6/28/21
DICS-
Swimmers-Loafer-Flanders-Smokey-FuseBox-TB-
Ran to rock pile .. Chose you favorite rock !
Headed back to COT to promo Chiseled site on Wednesday at 530am!!
CHISELED – PROMO Workout !
C- Curls -20x -w rock
run
H- Hand release merkins 20x
run
I- Ice skaters 2 is 1 20x
run
S-Squats 20x w rock
run
E- Extreme Rifle Carry – End of parking lot
run
L- LBCs – 20x
run
E- Explosive Burpees 20 w rock
run
D- Derkins – 20x
Ran the rocks back to the rock pile ..
Lots of chatter this morning . Great to see everyone on this fine MONDAY.
Realized I had not written BB on my Q at watchtower.
DICCS given and we are off.
Run to Deal road and back to COT. Do some streches.
The Thang:
Run to the right side of the school and use the light posts to do some Paula Abdul workout. Merkins and Jump squats in the mix. Run to elementary school drop-off zone. There are numbers on the wall 1 to 8. Do as many as burpees and run around the drop off loop. Run to Middle school drop off loop. Partner up. Partner does Big bois and donkey kicks (I think). Finish with a run to Deal road and back to COT. Awesome morning and Chicken stole the show with his bath suit. Thanks chicken, I think I was let off the hook for BB because of your show.
Moleskin:
It’s always a privilege to lead and the support is always overwhelming.
Announcements:
It’s not cold anymore and it’s time to get all back to the workouts.
F3-Dads every Saturday 9:00 am at dogwood park.