9 men showed up at the Brave for Midriff’s birthday bash basketball Q. We’re not just going to throw in a basketball for a few exercises, we’re going to play the game
The Thang
A few stretches in the parking lot while we wait for Right Turn to make his turn into the lot. Mosey down Community House to the British International School. Nice full court tucked behind the actual gym. Match up for rock-paper-scissors. Losers on one side = shirts, winners on the other = skins. Team skins is Wingman, Wild Turkey, Sweetwater and YHC. Team shirts is War Eagle, Right Turn, Cold Cuts, Picasso and Frehley’s. After about 2 possessions, realize this court is way too dark and need to find a better location. Mosey to other side of the school to play half-court on single hoop with only slightly better lighting. Team Skins nearly takes Game 1, but Team Shirts makes a vicious run to take the first game 7-6. Burpees and suicides after each game. Game 2 is a decisive win for Team Skins, taking it 7-1. Mosey back to launch, arriving a minute late.
Moleskine
I’ve always wanted to launch a basketball workout in the heart of Ballantyne. Is there enough demand for it? Does anyone have access to the full court in the BCC neighborhood? Are there any lighted courts to use in the gloom? Hit me up if you want to help make this dream a reality.
midriff
Prepped with some solid advice from Midriff and Soft Pretzel, YHC was only a little nervous arriving for my VQ. Gilbert arrived early and took off for a pre-run. As the other PAX arrived YHC gave a quick disclaimer and we were off.
The Thing:
Moseyed to 131 for warm up. SSH, IW, low slow squats, and merkins.
Moseyed to the lot behind the, ahem, A1nail bar which always gets a laugh. The main event: Partner up, each partnership grabbed a rock. One partner ran, one did reps. Each partnership did 100 combined reps of thruster, burpee over rock, and rock merkins (one hand on rock, other on ground, switching sides each rep). When running, at least once during the event runners needed to “pull a Rousey”. For those uninitiated, a Rousey is when you tap someone on the shoulder and challenge them to race back to reps zone. Only Midriff and Super Trooper did, so after the reps and 10-count we did a short sprint.
Moseyed to 131 Main for some 4-corners. Two rounds of 15 reps each Carolina dry dock, merkin, wide merkin, diamond merkin. Followed that up with a round of 15 reps squat, right leg lunge, left leg lunge, and sumo squats.
Moseyed to Best Buy parking lot for some bear crawl + lunge walk one direction followed by sprint back. Then partnered up and broken wheelbarrowed back to base to finish with some Mary.
Moleskin:
Mumblechatter was a bit muted. Whether that was beer mile after effects or the exercises called remains an open question. War Eagle observed that if the Pax can’t catch their breath, they can’t offer “helpful advice” to the VQ for any mix ups. Great observation. I’d have said that, if I was able to catch my breath at the time. Mercifully I was paired for the main event with Circuit City who cranked out more than his share of reps. Super Trooper commented on how the workout reminded him of wrestling practice in high school. True, but none of us needed to mop our own blood off the mat between rounds today. Something to shoot for next time maybe.
Announcements:
Blood drive 10/29 at Matthews Town Hall
Holiday Party 11/19 at Old Meck
ImpactLocal 5K on 12/4. Soft Pretzel is putting together a running clinic for those of us who aren’t expert runners. Hit him up for details.
War Eagle reminded the Pax of F3’s mission to plant, grow, and serve small workout groups for me for the invigoration of male community leadership.
DISCL
warm up: mosey to flag pole 20 SSH, 15 IW, 10 windmills, 5 murkins. Stretch up/down dog, jimmy, calf, and runner stretches.
Paula Abdul trees 🌲 through Nesbit drive up 2 back 1 with an increasing cadence of 4 shoulder taps at the first tree and 1 squat coming back. Increase by 4&1.
mosey to buss lot for 4 corners/ with 2 murkins in the middle between each.
10 burpees, 20 big boys, 30 flutters, 40 plank jacks. Repeato x 3.
.5 mi mosey through neighborhood. Stopping 1/2 way at Millbridge for 20 monkey humpers while waiting for the six.
mosey to club house for some partner workouts. 100 bicycles, 100 jump shots, 100 big boys, 100 j-lo’s partner runs circle ⭕️ parking lot as timer then switch.
head back to COT.
Numberrama and Name-aRama, name FNG, welcome “Ramsey” then announcements: include a 5k coming up on December 4 see Fuzebox for details, 9 more days to collect canned beans deliver to ghosted, Waxhaw cot hole tournament nov 6th get a team together for $50 at WTH proceeds benefit Kensington ES, praises and prayers, take us out Gods strength in each of us is unstoppable and you can do anything through Him.
7 PAX showed up for Last Call for an under the lights work-out at MRHS. OK, stadium lights were on for the track team but we claim it was for our benefit. And the two minute later start time came in handy for those coming in hot, including yours truly.
Mosey around parking lot. SSH, IW, Moroccan Night Clubs, Wide Circles, Plank. Stretching – up/down dogs, calves, runner’s pose. Q was accused of plagiarizing warmup from Tuesday at Bushwood…..no argument.
The Thang
Mosey to MS entrance. 20 steps-ups (10 each leg) run a lap; 20 dips, run a lap; 20 derkins, run a lap. Repeato but all three exercises in a row (60 reps) and run a lap.
Mosey to globe at entrance. 25 calf raises.
Mosey to student lot for four corners. 2 burpees in the middle and 15 reps of the following at each corner. Repeato for a total of 2 rounds:
Mosey to east lot for 11-ladder. Plank jacks and SSH’s with run to center island.
Mosey back to COT.
Moleskin
3+ miles and a complete lap around campus. BottleCap and Carb Load out in front as usual which is a good push for all.
Announcements / Closing
Das Boot stated Christmas party in December. No date, so go ahead and “save the date” for all 31 days in anticipation.
6 men showed up for the battle of the bands, 70’s v 80’s edition of Meathead. It would have been 7, but someone slept in. We won’t name names, we don’t do that here, but YHC can confidently say that said person can expect a Foo Fighters playlist of KISS songs coming soon to a workout near him.
But YHC digresses, the men in attendance took on week 3 of the Wolf. For those just tuning in from home, The Wolf is the third gospel of the Meathead bible. How it was developed can only be summarized in these immortal words from Martin Luther, “I think you received these ideas in your pipe dreams.” (From Defense and Explanation of All the Articles, pg. 56 of Luther’s Works, Vol. 32)
Battle of the Bands was an idea submitted by a pax on Slack the day prior to the workout. YHC had planned an aggressive punk covers playlist for some fun with the pax but quickly switched gears once the request line was opened. Battle of the Bands was suggested and one of those pipe dream ideas from Martin Luther popped into YHC’s head. It might be more of a Battle of the Decades but the approach to the playlist was to take rock artists from both decades and play a track from the 70’s and a track from the 80’s back to back. It worked for the pax present, unfortunately, at least one pax missed out altogether. But the pax in attendance paid tribute and rocked on, Detroit City style.
Thang:
Warmup: 25 swings, IW, 25 swings, Sharon Towers, 25 swings, Prying squat, 25 swings
The Wolf: DFFS, DMP, DCL, DFFS 3 sets of 5. 1 minute on, 90 seconds off
Double Deadlifts: 3 sets of 5
Merkins / Lawnmowers: 3 sets of 10
Voodoo complex increasing reps: 2, 3, 4 per side
Carries:
Double carries, alternating positions – rest in between
Waiter / rack
Farmer / rack
Waiter / Farmer
Static holds 30 seconds each
Moleskine:
The Wolf is a no joke program. The double squats bracketing the exercises really forces pax to push themselves, YHC worked with double 40’s (not the drinkable kind) for two sets and double 53’s for the last set. That will take the wind out of your sails. Thankfully, the pax will only be subjected to this madness for a few more weeks before moving onto the next book spreadsheet in the Meathead gospel.
Good group of pax as well. The usual regulars were out these with a drive-by from the Anvil crew. No monkey-humpers this week. Pretty sure the playlist Mr Magoo’s beatdown by the baseball fields kept them busy and too tired to show their (no eye contact) monkey humper form.
Was really looking forward to getting some solid feedback on the playlist this week. As mentioned in previous backblasts, YHC delights in setting off the grumpy old snowflakes with select choices of loud and aggressive (some might say angry) music. This week YHC leaned into the idea of 70’s v 80’s playlist in the hopes of some epic musical mumblechatter. Of course the risk with this is always finding out who had what done to them in various concert parking lots across the United States. Some stories are better left at home will live on infamy (or disgust). Frehley’s Comet may not ever live this one down.
Finally, thanks to Voodoo and Unplugged for the opportunity to lead. Always enjoy subjecting the pax to my bad ideas, and they all seem to think they get better for it.
Announcements:
Thanks to Unplugged for the take-out.
#SYITG
And of course, can’t forget the playlist:
Ghosted is a master of Q headlocking. In the euphoric finish of WTF 5 months ago I agreed to make my way south to Q my first running workout of Pursuit. Fast forward to October and it’s time to Q YHC’s first-ever running workout.
Being my first time at the site and unfamiliar with running workouts my veteran move was to copy a prior workout. Far enough in the past Pax wouldn’t know I ripped it off completely. Thanks to Tuck for a solid backblast that detailed the route and founding of Pursuit. We’re going to run one of the first loops and revisit the roots of how the site got the name Pursuit.
The Thang
1.1 mile loop from the clubhouse through Nesbit Park. Roughly 60% road and 30% gravel path. It was a great little course. Allowed you to see your pals more due to the short length and still had a lot of variety.
Challenge the pax to pick up the pace on each consecutive mile. Ghosted shoots off like a cannon and ghosts all other pax. Dasher and Hollywood dash into the dark, twisting trails of the thread trail. YHC settles in with Rubbermaid and Wahoo. Slow first few miles, then pick up the pace for the final three. Run just about 6.5 miles over the course of the hour. Ex-Lax joins us all back in the lot.
Moleskine
Announcements
Midriff
10 PAX showed up at Bushwood for a cool and crisp round. Speaking for myself, a much needed work-out after a food and drink filled weekend and fartsack Monday.
Warmup
Mosey around parking lot. SSH, IW, Moroccan Night Clubs, Plank & Mountain Climbers. Stretching – up/down dogs, calves, runner’s pose.
The Thang
Mosey to Marvin Creek entrance. 20 steps-ups (10 each leg) on knee wall.
Mosey to Turkey Hunt cul-de-sac. Every mail box on left alternate between 10 speedskaters, 5 squats.
Mosey down Groves Edge, 5 merkins at each driveway on right.
At Red Twig Court, run to end for 15 Big Boys. Repeat.
Mosey back to school and rock pile. Grab a rock, grab a lane.
Mosey to front bus lot, grab the wall:
Jail break or Mosey back to COT.
Moleskin
Good work out with close to 3 miles. Good to have some SE Waxhaw residents / PAX come to the NW side of town.
Announcements / Closing
Take care of yourself in this crazy world but don’t hesitate to help others as well.
Pulled into the lot outside Civetta with 5 minutes to spare. No cars in the lot, not a great start. By the time 5:30 rolled around 5 additional PAX had shown up and the mumblechatter was already off to a great start. Apparently, Frehleys had been assaulted by an ant a day earlier and the damn thing did some decent damage. Having never allowed an ant to take him down, Rousey was already running his victory lap in tomorrow’s beer mile in his mind. Regardless, the show must go on.
Quick disclaimer was provided to the veteran crew and we were off.
The Thang
Warm-up mosey around the Regal Cinema. CoP near where we used to launch from.
Warm-Up Exercises in cadence:
Head across Elm Ln. and head to the bottom of the Murderhorn.
WAVE 1: Catch me if you can (Partner Up)
Plank/Mary while we wait at the top for the 6. Next, back across Elm Ln. to the back of the retail shops. Run the length of the shops stopping at each speed bump. Alternate Merkins x 10 and Mike Tysons x 10 at each speed bump.
Next, up and over the hill near the dumpster and head across the street to St. Matthews to find some lifting rocks.
WAVE 2: Upper Body Rock Work
Rocks back where you found them. Mosey over to the shopping center and stop next to the first island near GNC
WAVE 3: Blimps
Mosey back to Launch Point
Quick set of LBCs, called time, and COT.
Moleskin
Announcements
Got to the Floater early (what I thought was early) but there were already a few pre-runners and a pre-walker on site and warming up. I followed their example and got the blood flowing myself. On my return I ran up to a nice size group of PAX including some OG familiar faces I hadn’t seen in a while which was an extra bonus. DiCCS were delivered and we were off.
WARM UP
Mosey around the block and down the hill that is Keith Jong’s. (The one by the new Ardmore apartments) and circle up in the vet parking lot.
Merkins x 10
In and outs x 10IC
Jump Squats x 10
Burpees x 10 (turns out there are multiple ways to count a burpee in cadence. I went with my down but guess you can get up to 6 counts out of one)
THE THANG
Mosey back toward Keith Jong’s Hill and prepare for segment crushing…
Sprint up the hill with AYG through the stop sign and grab some wall at the top
Shoulder taps & BB’s 4 / 1 thingy – Jack Web ( thank you Bottlecap )
made it to 20 and 5 reps and had to put a stop to the misery – thank you to those that lead in the count
Mosey around to the bridge over the tracks and partner up
100 merkins, 100 in and outs, 100 jump sqauts, 50 burpees – shared with a partner
p1 runs around the sidewalk and back across the bridge while p2 completes as many reps as possible
Most got through the 100s so i called an audible and decided to finish the burpees individually down Providence St.
At every light on the left every other light on the left stop and do 5 burpees until the end
Mosey back down Providence Rd toward the vet parking lot but keep going back to the bottom of Keith Jong Hill…
Based on my condition at the time we ran backwards up the hill and then 180 to sprint the rest and back to grab some wall
Jack Web shoulder taps / BB’s back down from 20 & 5 – again, thank you to those that took over and lead the count
Surely we’re done at this point… Nope, 3 more minutes so what better way to burn those up than to burn up what we had left in our legs and run wind sprints in front of the church.
Back to COT and time.
MOLESKIN
About the only way to beat starting my day with my F3 brothers at a workout is to get to lead them in the workout and I was honored to do that again today. We had a stellar group and I saw a lot of leadership and encouragement throughout our 45 minutes together. Although I floundered a bit while delivering my last minute weinke, it appeared there was enough substance there to get the job done. When I asked how the group was doing after sprinting up Keith Jong the first time the choice words I received back confirmed we were on the right track… My hope is that you found yourself somewhere outside your comfort zone and perhaps realized some untapped potential you didn’t think you had. That is what truly fills me up and brings me joy. Being able to serve others, encourage them and help them see something in themselves they couldn’t see before. I have been given that gift through many of you. I shared in COT that I’ve gone through a lot of changes over the past couple years. Some noticeable which have been pointed out from time to time but this was never part of my plan. The point I wanted to drive home was when you show up for a workout you have no idea whom you are showing up for. There is most likely a brother among the group that is struggling with something, going through a challenge or may just feel alone, discouraged etc. So, if that happens to be you right now I encourage you to reach out to someone and ask for help. I did, because I had to and didn’t know what else to do, and the amount of support, encouragement and love I received from this group has been incredible. When I say that God has given me an Army to walk with me shoulder to shoulder through this past season is an understatement. So, thank you for that and keep showing up, keep pushing yourself and keep an eye out and your heart open to that next PAX that needs you.
ANNOUNCEMENTS
Christ Closet give away has been pushed out to the 30th so no truck loading this Friday the 15th. Go give Afternoon Delight a try on Friday’s at 12 – 12:30 – Dogwood park. Come support Last Call 5:32am – 6:17 this AO needs some love and we have the numbers to do it.
Pre-Workout
The Wednesday Dromedary spot was open and PreMature asked if I could come on up to Q. I got to Marvin plenty early to see the mash unit setup but No Premature on site. At the last minute, he pulls in after sleep-driving over to Cuthbertson for a non-existent workout. It had been a while since I was on the site and it kind of brought back some memories of Weddington before the boot. Seemed like a great day for the Serpent of Death.
The Thang
Mosey to the front of the school to warm-up
Mosey to the parking lot entrance for the Serpent of Death
Mosey to the steps for some calf raises while the six comes back from the end
Mosey to the loop behind the middle school
Mosey to the back of the high school for some Donkey Kicks and Mike Tysons
Listen to all the complaints that we are out of time and have to run back to COT
Get there in the knick of time
COT
I love when the PAX tells me a workout sucks. I am used to saying it for Transporter and other Q-‘s who push us to the brink. I love taking the PAX on the journey of how much we can fit in for 45 minutes. No Merlot spills so we are all good. Have an amazing week.
Announcements
Blood Drive in Matthews / SOB October 29th
Mayhem Trash Pickup on Cuthbertson Road on Saturday or Sunday – Contact Mayhem to Coordinate
Christ Closet has moved out from this weekend – No Free Beer Friday this week – Now October 30th Weekend
Brian Stevenson announced that Neighborhood Watch would start at Marvin High School this Sunday at 7:30 – 2.0 and Dog friendly – Enjoy the Fellowship while not out of breath
Deep Dish on Q on Friday for Last Call at Marvin High School