Monthly Archive August 2021

Yoga Calves

We did some things.

The Chicken is Confusing

DICCS- Cpr, cell phone, modify as needed, do not sue and watch for cars

 

Warm up- fast paced mosey to large lot where rocks are near stadium but stopping 4 times along the way for

30- SSH

Runners pose

Calf stretch, right arm and left arm high from plank position

Squat and while squatting single toe tap 10 times right foot/left foot/ tab to the right tap to the left

The Thang

While in the corner near the rock pile in the large lot pair up in 3’s ( This seemed to be a challenge for a few to understand my CLEAR AS MUD DIRECTIONS..

P1 – Squats/Mike Tysons ( 200 squats/100 Tysons)

P2- Dips/Inclines on benches near cafeteria ( 300 dips/100 inclines)

P3 – runs around island

When all is done the group moseys around the island

Mosey back up to trail head heading towards benches for a DUMB/STUPID AND ALMOST INSANE WEBB!!

4/1 get to 20/5

4 bunny hops/1 bomb Jack – ugh/ugh/ugh– This was horrible.

Mosey around corner to sidewalk near bus lot and run with the cross country team for a few paces- Only a matter of time before someone gets called a CREEPER by one of them– Just say!!

Another fun filled Webb

4/1 to 20/5

4 bear crawls/1 dry dock

Mosey up to stairs for

5 bomb jacks at bottom and run up stairs for 20 LBCS/20 Pistol LBCS right leg out and 20 Pistol LBCS left leg out.

Rinse repeat two times

Mosey to front of middle school for

10 Big Boys- 20 LBCS- 10 pistol lbcs left leg and 10 pistol lbcs right leg- 5 Big Boys

Mosey back to COT

Moleskin

Great group today with a lot of endless chatter from the usual PAXS. Few learnings from today— First, the chicken needs to get more clear directions for the special crowd. Second, Zinfandel has officially taken over the chief of form police from Recalculating- Recal you need to step up your game deputy. Lastly if anyone every catches me calling out a bunny hop web please punch me square in the face. Have a great weekend boys . Few additional call outs

Magnolia, Recalculating, Puddles, Chatter Box, Rockwell- Crushed it today

Schneider is getting Hangry with his lack of food intake.

Damascus is happy he got his calf stretch.

Elmer’s– boy is getting faster!! nice job brother

Announcements

IPC starting 09/01/21- It will be Wednesday and Saturday weekly

Great news for Premature and his results!!

Puddles- Good luck brother in NAVY.. It was our pleasure to have you out.

Prayers for Maddogs father in law Gary

Reach out to friends and family and check on them- lots of misinformation out there on Covid treatments- Make sure people know what they need.

Watch out for Cross Country Peeps early in the morning

 

 

Juggling Kettlebell Qs

Tuesday afternoon, Urlacher (our scheduled Q for Meathead on Wednesday) sent an urgent communique that the COVID vaccine was making him its b*tch and he needed a substi-Q. I posted on Slack for volunteers and tagged the usual suspects. There were no takers, but Frehley’s suggested a round robin workout where we all took turns. Problem solved, I slept soundly Tuesday night.

On Wednesday morning, 6 pax showed up with their bells and their bad intentions. I gave a disclaimer, then we did a little warming up (SSH, Windmill, Prying squats, halos) and we got to work.

Voodoo (I had it easy since I was following the spreadsheet for my portion):

  • Single press ladders (1, 2, 3, 4, 5) on 1 side
  • 10 x heavy 1-handed swings on the other side

Repeato for 10 rounds (5 per side), but switching arms each round. After the first 2 sets, we decided to only go up to 3 reps on the presses because it was taking too long.

Frehley’s Comet:

10 merkins on the bells, then 1o rows each side for 3 sets.

Ickey Shuffle:

20 swings, waiter carry out to the 2nd light and back (switching arms), then repeato with 10 swings and carrying to the first light.

Uncle Leo:

5 reverse lunges, 5 staggered squats, 5 single leg deadlifts, repeato on the other side for 3 rounds.

The Worm:

10 high pulls, 10 curls x 3

Soul Glo:

5 cleans, 5 racked squats per side x 5 rounds

Elbow plank for ~2:00 until 6:15

Announcements:

  • F3 10 year anniversary
  • 10/29 blood drive at Matthews Town Hall
  • Slaughter (F3 Nation Nantan) is Qing Centurion on Friday, so be there.

Moleskine:

  • Thanks to the pax for posting and specifically to Frehley’s for the round robin Q idea. My portion was definitely the lamest, so next time we’ll just ditch the spreadsheet and do a complex of some kind.
  • Urlacher on Q next week. I hope to see you (and him) there!
  • Please add any color commentary below.

Pain Stations with Running

A few weeks ago, Christmas did what any responsible site Q would do and reached out to gauge my interest in Qing Sparta. Of course, I said I’d be honored, but I was a little baffled since, as Hoover can tell you, I usually ask pax to Q at the last minute so they’re less likely to say no. Anyway, fast forward to the appointed day and 8 men showed up in the parking lot next to Seaboard.

0515 rolls around and off we go, heading down Trade Street to the pitch black greenway (no need for headlamps, boys!). After a brief jog down the greenway, we turn left into Matthews Elementary and run along the baseball fence to the big lot in the back. Circle up. After a (very) brief disclaimer, we got to work.

COP:

  • SSH x 16 IC
  • IW x 10 IC
  • Windmill x 10 IC
  • Low slow squat x 10 IC
  • Peter Parker x 10 IC
  • Merkins x 10 IC
  • Parker Peters x 10 IC

Partner work:

Partner 1 heads to the baby track for four corners:

  • 5 burpees at corner 1
  • 10 jump squats at corner 2
  • 20 LBCs at corner 3
  • 15 CDDs at corner 4
  • Head back to the lot to meet your partner.

Partner 2 heads to home plate on the baseball diamond:

  • Bear crawl to 1st base
  • Backward run to 2nd base
  • Lunge walk to 3rd base
  • Sprint home
  • Head back to the lot to meet your partner.

At the lot, 5 dumbocrats (merkins with feet on partner’s shoulders) each. Repeat this circuit 3 times, then head to the school wall to avoid the invading Peak 51 pax.

Wall/court work:

  • Peoples’ chair on the wall: regular, right foot up, regular, right foot down
  • Head to the basketball court for some suicides
  • Round 1 – start standing and touch half court and full court
  • Round 2 – start on your belly, touch 1/4, half, 3/4, and full court – glute bridge for 1:00
  • Round 3 – start on your back, touch full court, 3/4, half, and 1/4.
  • Back to the wall for some balls to the wall with 10 counts

Run back to Trade Street the way we came (except the Q missed the sidewalk so we ran in the grass instead). Squat hold for instructions at Trade Street – run to John Street, stopping at every light for 5 merkins. I have no idea how many lights there were, but it was over 10. Hold for the 6 and then head to the train tracks. Partner 1 runs down one street and partner 2 down another until you meet in the middle for 5 hand slap merkins. After we got going, the pax informed me that the cut through between the streets was waaaaaay down there, so I told everyone to stop for their merkins, then head back.

Mary:

  • Dying cockroach x 16 IC
  • Superman with Y and W arms and some 10 count holds
  • Box cutters x 16 IC
  • Elbow plank for ~:30 until 6:15

Done. COT with the Peak 51 pax.

Announcements:

  • Slaughter (F3 Nation Nantan) will be Qing Centurion tomorrow at Amelie’s, across the street from Charlotte Catholic. I certainly recommend attending to see some pax from the other side of Area 51 and SOB and also to meet Slaughter without posting to Metro and getting dropped.
  • F3 Nation 10 year anniversary will be 10/8-10/10 in Wilmington, NC (F3 Cape Fear hosting). It should be a great opportunity to meet pax from different regions as well as some of the head honchos within F3 (like Slaughter, Dredd, Dark Helmet, maybe OBT). There will be family activities and I know some pax from South Charlotte have a Slack channel and are trying to figure out lodging and clown cars. If you can make it, I recommend you attend!
  • Blood Drive on 10/29 at Matthews Town Hall. You can sign up by going to the Red Cross website and searching for F3 and scrolling down to the right event.
  • Gumby finally emerges from reverse hibernation for stretching at the scout hut on 9/8. Reach out to Swiss Miss for details.

Moleskine:

  • I don’t do a lot of boot camps these days since I can’t keep up with Orange Whip and Alf I’m usually trying to meet mileage goals and lead kettlebell workouts, so I usually look through some old backblasts to get ideas of what’s worked in the past (or not). Today’s workout was an amalgamation of workouts I and other pax have led at RockZero, the Matrix, and SOFAWIB (#RIP those last 2). The mileage was a little below standard (I had about 3.75 miles), but I hope everyone felt like they got a good workout in.
  • Thanks to the pax for posting and following my lead, even when I told everyone to meet between 2 streets that don’t actually connect (at least not within a reasonable distance). I also made them bear crawl on a baseball diamond after telling them not to wear gloves. #sorrynotsorry
  • Thanks to Christmas and Madison for your leadership of the site and for inviting me to come out and Q. I know it takes effort and sometimes the numbers can be thin, but the pax appreciate it.
  • Please add comments for anything that I missed and I’ll see you in the gloom.

3 Mile MillBridge Loop

DISCS

WARMUP

3 miles loop starting at Millbridge Community House up MillBridge Pkwy to second roundabout left down Hudson Mill right down Oakmere Left down Fallondale Left on Creek view back to Millbridge Pkwy 1st roundabout.

THE THANG

Repeat 3 miles loop starting at Millbridge Community House up MillBridge Pkwy to second roundabout left down Hudson Mill right down Oakmere Left down Fallondale Left on Creek view back to Millbridge Pkwy 1st roundabout and then back to COT.

MOLESKIN

Prayers for scheduled Q Glidah and his 7 yr old son battling sickness👏, so last minute Q substitution to Ghosted who lead 8 Pax (2 Pax – Dasher & Hollywood went trail running) through a 6+ mile (10K) loop run of the MillBridge Community. Appreciate you brothers for letting me lead.

ANNOUNCEMENTS – Diesel tomorrow will be having a special Q learning how to learn to use new piece of equipment.

Aspen . . . Salmon of Capastrano

17 Salmon met at Assssssspen (Antioch Elementary Thursdays at 0530) for the promise of some surprises.

WARMUP:

  • SSH
  • Merkin-fest
  • LSS

THANG:

  • Mini-Webb
    • Mike Tysons
    • Quadrolator (Think balls to the wall with a flutter kick to the ground)
  • Lap
  • Mini-Murph partner style
    •  P1:  5 pull-ups while P2 does T-Tap merkins
    • Flapjack
    • Upon return both partners do 15 Bomb Jack knee tucks
    • 4 rounds
  • Wall sit air presses
  • Fun with plates and balls
  • HAVE A NICE DAY

MOLESKINE:

  • Great crowd
  • Appreciate some Waxhaw brothers making the trek to the big city
  • Prayers up for Lightfoot’s brother Brian as he wrestles through some tough circumstances
  • Has anybody seen Stag?  Ohhh, there he is looking a little lighter
  • Strong push by all . . . And I genuinely mean it today . . . Not many cutting corners that I saw
  • Great site but more importantly, likely a lot of neighborhoods close by with many sad clowns who could use F3 . . . Let’s be intentional about finding them and inviting them
  • Thanks Double E and Swimmers for the invite . . . And kudos for starting this site

Partners need more Cowbell too

8 PAX answered the Cowbell on Wednesday.

THANG:

  • Partner work with a catch
    • P1:  Runs loop
    • P2:  Called Exercise
    • *Catch:  When P2 returns, both partners must do 5 reps together before P2 runs his loop
  • Overhead pulls, Step-ups, Swings, Deadlifts, Romanian one-legged deadlifts, Snatches each arm
  • Circuit Work:
    • 10 shoulder presses, Murder Bunnies to speed bump, 10 shoulder presses, run a lap
    • Repeat 3 times
  • Ground Work
    • Flutters x a lot
    • Chest Press x a lot
    • Repeat

RECAP

  • Great to see Hurry back in the gloom . . . He has really let himself go . . . Almost 8% bodyfat now
  • Puddles continues to impress . . . You are going to crush the Navy bootcamps . . . Well done brother
  • Shriver is sneaky fast . . . He’s quiet but works VERY hard
  • Blue Screen was right with Shriver on the runs today . . . Crushing it . . . And shockingly even had time to talk vaccines
  • Awesome to have Posse out pre-running with Gerber and then putting in some hard KB/Sprint work
  • Ice9 is still 9 months pregnant but the contractions are getting closer I believe

PRAYERS FOR AFGHAN BROTHERS AND SISTERS

Catching up in Millbridge

This past Sunday’s Neighborhood Watch saw the return of Dynomite to our Sunday morning walks. We spent the hour walking and catching up on what he has been up to. Took a walk over to the new tennis courts in Millbridge where Chicken had visions of using the new tennis courts for future workouts.

Mullet nation @ Chiseled

DICCS given

Warm up

  • Warm up to entrance and back. Circle up.
  • Moroccan Night Clubs
  • 15 Imperial Walkers
  • 15 Imperial Butt Curb calf stretch
  • Upward dog Downward dog

The Thang

  • Rifle carry to end ————————— Mosey around mount chisel and back
  • Partner up and Grab some curb 200 curb squats 200 Sumo calf raises 4=1 Second partner farm carry two coupons to first island and back Mosey
  • 25 chest presses 25 side leg raises each leg 15 Lying block extensions Rinse and replete Mosey
  •  20lbc 20 big boys
  • Sit ups 20 American Hammers Run second curb and back Rifle carry back to COT and circle back up 5 min left Cherry pickers Bat wings Cherry pickers Overhead claps Cherry pickers Moroccan night clubs Cherry pickers Raise the roof

The moleskin

  • Thank you for the opportunity to let me lead you at the best Wed site in the F3 Waxhaw nation.

Announcements / Sign off

  • Chicken 5k please donate
  • Shout out to fartsacking Schneider for craping his pants and not showing this morning.
  • 069 took us out

An Early Visit from Cinder Clause

@ #F3Thrive 11 PAX got an early visit from Cinder Clause. The Warmup The Thang
  1. Drop cinder blocks off at picnic tables.
  2. Jump Squat Mosey around the football field … 10 jump squats at each corner & 50 yd lines
  3. Pause Jump Squat Mosey at each hill to run 10 sprints OYO up the hill, jump squats while waiting for 6.
  4. Mosey to bathroom wall
  5. One partner wall sits while other partner does 20 merkins. Flapjack up to 200. Then 200 oblique LBCs. Then 200 reverse leg lifts.
  6. Mosey to cinder blocks.
  7. Dora/Mary. One partner runs to gym and back. Other partner does exercise up to 200 total. >>> curls >>> chest press.
  8. El fin.
Moleskine
Cotters to Post-It back in the gloom with us!
No primate sightings reported. No arguments about peninsulas.
El fin. Announcements:
  1. Iron Pax Challenge … get a cinder block coupon
Prayer:
    1. A JEWISH PRAYER FOR WISDOM … The Amidah is the core of every Jewish worship service – prayer while standing – In the very first of our requests, we ask for the wisdom to be God-like in the day ahead. blessing known as Ata Chonen >>> “You grace humans with wisdom and teach humanity perception. Bestow upon us Your knowledge, insight and understanding. Blessed are you the grantor of wisdom.”