This workout was scientifically designed to help the PAX get maximum enjoyment from the SOBeer run scheduled for later today. How? Leave the legs reasonably fresh and target the upper body with functional strength building basic gymnastic movements.
Warm up: SSH, IW, arm circles, and merkins.
Partner up. One partner does 10 merkins while the other runs. Tag/change until reaching the rockpile at the montessori school. Partner 1 gets a large rock. Partner 2 gets two equally sized smaller rocks. Called exercise in cadence, partners alternating rocks each round:
-guys with small rocks do flappy bird (side lateral raise) – alternating palms down and forward
-guys with big rocks do tricep extension, sumo bent over row, curl + press
Mosey to playground
In teams of 3. One guy holds an L hang while the other two wheelbarrow the length of the playground, flapjack and return. The wheelbarrow team can only move when the guy is holding the L hang.
Then, a series of pain stations. Pax alternate through the pain stations, with the timekeeper dictating when to move to the next station being the PAX doing the burpees.
-(timekeeper) 25 burpees
-toes to bar/knees to chest
Mosey back to the montessori school parking lot for a few rounds of Mary – flutter, LBC, and Chopper’s painfully slow count Rosalita (ouch!).
Mosey to first parking lot at Blakeney for some merkin variations (wide arm, Hindu)
Mosey to the playground at Blakeney. Each PAX does 5 clean pull ups. PAX waiting for the bar do dips & negative merkins using the slides to fully extend the chest muscles.
Mosey to the Best Buy wall for 5 reps of PAX choice of either handstand pushups or balls 2 wall. Repeato for a second round.
Mosey back to base and Mary to time.
I learned something today. If your weinke has an If-Then statement, it might be better to simplify the plan. In any event, the PAX left with reasonably fresh legs for today’s SOBeer run, and if we did it right, some very sore upper body muscles on deck for tomorrow. Great to have Posse and Landfill join and collect passport challenge stamps. Chopper killed it on handstand pushups, channeling his inner Vince Vaugh. Rudy grit through an injury to crank out the workout. Midriff had a variation of “toes to bar” that made me want to find a helmet for him. Olaf took us out with some powerful words about right and wrong, and the need to stand up and say “I don’t agree, this is wrong” even where doing so has a cost. Amen my friend. Thanks for having me lead today men.
-Posse invited all interested in improving their Q skills to join the Q-school to be held on Monday, March 14th at Cuthbertson Middle School 5:30 to 6:15am (park in the Left lot).
-Posse plugged the Rooster relay marathon event in Rock Hill, which frankly sounds really cool. The event is open to all, not just F3 men. The pre blast is here.
-Soft Pretzel handed the shovel flag to YHC as a new site Q for Da Vinci. Thank you Soft Pretzel for your leadership at Da Vinci over the past several years! You’ve impacted many of us by encouraging us to step up and lead workouts and join in F3 events.
6 of the current 8 pax on the Shared Leadership Team (SLT) gathered to define the roles/responsibilities and discuss upcoming events and ways to accelerate the region. 5 guys are new to the board, so we spent more time discussing roles.
What is the mission of F3? Plant, grow, serve small workout groups for the invigoration of male community leadership.
Roles and Responsibilities (see descriptions below and who’s leading each)
Next Meeting Agenda
SOB SLT Roles Descriptions
All the necessary safety announcements made. Mosey to front of school. Imperial walkers, LSS (mistakenly called lunges), plank, merkins, Demascus’ stretch. Mosey to the top of the hill (plenty of chatter starting), SSH, American hammers, flutters, runners stretch.
Mosey to rear of school, 3 burpees at each light, circle back for the 6. Mosey to next entrance/exit for Paula Abdul’s with 10 big boy’s, finish at BB hoops. Mosey back to front of school, considered heading back up the hill but Chicken talked me out of it so we went to do partner work in front of the school. Timer is one partner around the loop, other partner does plank jacks, gas pumps, merkins, donkey kicks. 2 sets of each/person. Mosey to COT with <10 seconds left.
11 PAX and hit the 3 mile mark which is pretty good for watchtower. Great weather and a great group to lead.
Announcements / Closing
CPR this Saturday, 2/26 12:30pm at Crossfit Weddington. Let Surge know.
SOB Beer Run this weekend.
Q source starts this Friday, check out leadership channel for details.
Site Q-School March 14th, Cuthbertson MS.
Reminder Sundays @ 7:30am Open Door
Mad Dog took us out after I stared at him
2/22/22….too bad Q did not create a Wienke to tie into that once in a lifetime date???? And too late to pretend that I did.
Mosey around the bus lot, along Marvin School Rd to the upper parking lot. SSH, IW, Mountain Climbers, Moroccan Night Clubs, Arm Circles all x 18. Stretching – calf followed by up/down dogs.
Grab a rock, pick a lane and line up at back line of parking lot. Sets/reps consisted of:
Curls x 20, run to opposite end of lot for squats x 10. Repeat twice for 60 total reps.
Tricep Extensions x 20, run to opposite end of lot for Bobby Hurley’s x 10. Repeat twice for 60 total reps.
Shoulder Press x 20, run to opposite end of lot for Speed Skaters x 10. Repeat twice for 60 total reps.
Rows x 20, run to opposite end of lot for Mountain Climbers x 10. Repeat twice for 60 total reps.
Chest Press x 20, run to opposite end of lot for Plan Jacks x 10. Repeat twice for 60 total reps.
Rifle carry rock to pile and mosey around back of school to bus lot and grab the wall.
25 air presses; 10 Merkins; 25 Jabs; 10 donkey kicks; 25 air presses; 15 Dry Docks
Mosey to COT. PAX in a circle, on your six. 25 big boys followed by 10 (audible to 9) burpees. Time
15 PAX a strong showing for Bushwood. Good to see the Firethorn boys back in action.
Announcements / Closing
SOB Beer Run this weekend. Q-School March 14th
There are so many puns when it comes to our Guest Q’s name…so I better leave them out! 😉 The prospect of having another Metro Q – with unheard-of strength and endurance – scared away our regular crowd… but we were still a nice group of 8 Pax! Steroid said, that he was never that far south in Charlotte…well… first of all *Waxhaw*…but his navigation skills are unparalleled, as we will soon see.
Warmup was somehow mixed into the regular workout itself. A quick loop before the Middle School, some Merkins and LBC’s and off we went.
Running towards Lawson, taking the first entry on the right. Started with some more Merkins and squat-jumps. The the brilliance of good Q-preparation with the brains from Steroid showed their first prime example: He told us where we are going, by naming the streets! Unbelievable!
We went on to go to somewhere and do merkins and squat-jumps on every junction.
Then he found the trails and a nice loop within Lawson. Partner up, one goes one way, the other goes the other way. Where they meet: 10 handclap merkins and 10 derkins each. Two rounds.
Then some more hill-running, after giving precise way-instructions again! Just to find another nice hill where we did some more merkins and squat-jumps and burpees.
Was there another hill involved with some more merkins and LBC’s and stuff? I got lost…
The Gazelles were always doing some marry, until the 6 came in. Very kind! 😉
On the way back to COT we found out that there were still a few minutes on the clock. So mosey (fast!) to the High School, do some ab-work and then run back to COT.
It is always great to have people out there who can push you harder and harder to become better and better. Steroid was certainly no exception!
I’d like to refer to the Flash BB, if it is out there… 😉
Posse led us out with some thoughtful quote from an actor or TV series (sorry, my brain was still trying to re-gain all the lost oxygen)! But it was a nice quote, thinking about all the people who supported you to become who you are now!
TLDR: I flaked. We rucked. 10 Pax enter, 7 Pax leave. Stronger together, sharing weight, sharing burdens. These coupons don’t save you anything. I struggle, “leave no man where you found him” gets proven again.
Just before lunch, just a few days before the start of the year I got a message from Carb Load about helping him with rucking Waxtravaganza. I was having a tough time when I received his message. I was dealing with some mental and physical health issues and had been continually crying out “I believe; help my unbelief” (Mark 9:24) to God. I left Carb Load hanging until the middle of January and when I finally responded, I told him that I would help, but I made excuses why he should want someone else.
Carb Load let that sit for a little more than a week until he came back with a more direct “You’re the Q, make it happen.”
Back in the summer of 2021, I did a series of ruck events in preparation for the Charlotte GrowRuck. I learned a few tricks, like using waypoints as places to pick up and drop off equipment, and I met some interesting Pax along the way. One brother in particular is Snoop from Metro who did a series of evening rucks. I learned that he has a vast collection of ruck friendly coupons – logs of all shapes, sizes, and colors; in addition to other toys.
I got about two weeks out from this year’s event when it hits me, I have some work to do! First step, see who is coming with me; I have three Hard Commits and myself. Time to put out some additional advertising, but I have a plan and I’m flexible so I can adjust as needed. Next up, connect with my brothers, get some fun coupons and set them out along the route.
I arrived at the start/finish point around 0630 and Turnbuckle and a Girl Scout mom were already there. A few minutes later ruckers start rolling in; by 0700 we are up to ten ruckers – double the number from last year. I am nervous as I go through the DiCCS (Disclaimer, CPR, Cell Phone, and Safety brief). In my initial freakout, I also forgot to grab the flag as we rolled out. Just as we begin our adventure, Carb Load calls a quick pause for a pregame family photo.
I laid out that we would start with a 60lbs sandbag and carry that to the first waypoint then swap out for a two-man log. Conversation starts out light; we have some experienced ruckers, some first timers, and some out of towners – the makings of a magnificent event.
As we make our way to the first waypoint, we move the sandbag around from one Pax to another. I announce that the theme for this ruck is shared burdens. The Pax do not seem too excited about the theme, but they are in it to win it. Just before we arrive at the first waypoint, my brother Chicken Little shows up with Old Glory and we are looking good.
As we pull in for our first gear transition, Jingles spots something out of place and raises a red flag – “that two-man log waiting for us is contraband from Metro”; he says it does not belong in Waxhaw. He and I have a good laugh because we have been under that very log together on one of Snoop’s evening rucks and he remembers that it is a challenge.
I call out that we are dropping the sandbag and that two of our taller ruckers are to pick up the ‘contraband’ and start moving to the Millbridge pool. As we make our way through the mean streets of Millbridge, Pax are moving in and out from under the log. I am seeing first timers and rucking veterans jump at the opportunity to help their brothers shoulder the burden of that log – it is a beautiful thing. We are looking good and keeping everyone together; everyone gets some time under the log.
As we draw near our second waypoint, I start seeing some obstacles amongst the Pax. Sledge-O-Matic is having some ruck struggles; he is one of our first timers, but some of our experienced Pax are talking him through how to arrange and adjust his straps so that the ruck rides differently. Schedule C is also having gear misbehave, he is one of our more experienced Pax, but his hydration bladder is leaking – could be an easy fix or a real problem.
We arrive at the Millbridge pool and drop the log. We rest for a few moments so that everyone can check their gear and take in some hydration and calories. The boot camp runners have not caught up with us yet; I suspect that they will overtake us as we reach the next waypoint, same as last year. Sledge says he is good to go, and Schedule C is all fixed up; time to ruck up!
We swap the two-man log out for a long heavy chain to carry along the Carolina Thread Trail and make our way to the Walnut Creek clubhouse. I selected the chain for the trail because it will ride close to the body and not throw off our balance as we travel the uneven terrain yet still provide a challenge. The trail is mostly single track, and we are getting a little spread out, but the conversations are getting a little bit deeper and heavier burdens are being shared.
As I suspected, just as we were leaving the trail for the Walnut Creek clubhouse the running Pax came upon us. Two brothers, Chastain and Dunkin, grab me up as they pass by – I’m grateful for the encouragement. The runners and ruckers are arriving at the clubhouse together – everyone is swapping encouragement. We are losing two ruckers at this waypoint, Sun Drop and Sledge, they have other obligations, so they are unable to ruck the full event. As the sweep, by the time I arrive at the waypoint the shovel flag is already planted with the chain resting next to it and the other ruckers were able to grab a few moments to rest and regroup. We are not staying (like the boot campers) so we grab up our flag, shoulder the chain and head back for the trail.
We are down to eight Pax, and I expect another rucker to drop at the next waypoint; Jingles must bow out to take his son to a basketball game – good man. What I did not expect was to pick up a Pax, Falcon, who has started walking to take a break from running. Falcon takes up Old Glory and carries on.
As we are making our way to the next waypoint, the running boot campers pass us. We are spread thin again but regroup as we arrive at the boot camp location. Most of the ruckers are enjoying refreshments provided by Turnbuckle and the support team when I arrive at the waypoint. Falcon is still hurting so we advise him to drop and not cause significant injury; we leave him with Turnbuckle as we prepare for our next movement. My original plan for this stop was to swap the chain for a single man log – however where I stashed the log and where the Pax stopped for the Commitment bootcamp were not the same. I did not want to fall behind the boot campers, so I called an audible and we dropped the chain and moved on out. From this point forward the runners and ruckers are neck-and-neck; they will pass us and stop for a bootcamp, and we will pass them as we drive on by.
We carry only our rucks and Old Glory for the longest portion of the ruck – the movement from Harvey Clay Nesbit Park to Waxhaw Elementary School, with a quick stop at 701 Main. This is no loss because I have something special planned for our last waypoint. At The Lycan we will have two coupons waiting for us, another single man log and the 60lbs sandbag for the final leg to the finish but… we gotta get there first.
My navigator, Jingles, has dropped as expected and I am a little concerned about our path out of the labyrinth that is Millbridge. I am quickly relieved to learn that Schedule C is also a Millbridger, so he takes on the navigator mantle. As we head out on the Millbridge trail I realize that I have done a poor job of managing my nutritional needs and hydration. I am quickly trying to overcome my mistake by eating and drinking some calories, however by the time I reach the trail exit at Creekview, I am totally gassed. Schedule C and Dana can see it all over me; they hang back with me as I try to recover on the move.
I am still trying to eat sports gummies and drink electrolytes when I receive a call from Jingles. Ever the loving brother, he is checking in to hear our progress out of Millbridge. I give him our current location and he is satisfied that we are on the right route. I am starting to feel a bit better, and we begin to close the gap with the other ruckers.
Animal is in the front – he is in beast mode for most (if not all) of the ruck and showing no sign of slowing down. Kojak and Mighty Mite are hanging right there with him. I caught up with High Hat and checked in with him. He is another first timer, but he is rolling like a veteran rucker. We have covered over eight miles by now; he says he is feeling strong but is battling some aches and pain. He is just giddy that we did not have to go all the way to the Blackhawk AO when we reached Walnut Creek.
It seems like the journey to 701 Main is all uphill, so I am falling behind again, and I am starting to question my life choices. I am feeling overwhelmed and underprepared. Schedule C sees me falling behind and having experienced more than a few rucking events, he knows what to do; he gets me talking. One thing we discuss is how I have stepped out of F3 for a season while I fought some mental and physical battles. I told him that I had convinced myself that I was alone in the battle (a lie), but several brothers reached out to me to remind me that F3 is about shared burdens, and I am not alone. I have been truly humbled and amazed by the outreach of compassion, prayers, and encouragement from my F3 brethren.
Once my mind is off my pain, Schedule C encourages me to start catching up with the rest of our Pax. As we reach 701 Main, I noticed that Mighty Mite has fallen a bit off his original pace. I check in with him and he is dealing with some expected aches and pain as well. We keep pushing forward to our next and last waypoint, Waxhaw Elementary.
As we near The Lycan I am beginning to wonder if I should call another audible and move on to the finish without the coupons awaiting us. We are a few men short and some of us are already experiencing pain. After we arrive at the waypoint, we plant the shovel flag and circle up; we take a few moments for rest and refreshment, then we have some real talk. “Where are we at?” “What is our status as a team?” I lay out the final mission. “Can we complete it?”
Everyone steps up; we are golden. Animal hits his tunes to get his mind right as we prepare for our journey through the pain cave. Dana goes and retrieves the 60lbs sandbag, we have the single man log – we are ready to roll. Old Glory in the lead with the log close behind. We are staying tight, and I am watching as these brothers are passing the coupons back and forth to “carry each other’s burdens, and in this way […] fulfill the law of Christ.” (Gal 6:2)
Dunkin’s family rides by us and brings shouts of encouragement. We see them again as we cross over the bridge. Last bit until we finish, everyone is excited. Runners have been passing us along the way, but we all finish strong and together. I am feeling spent, but the rest of the team is looking strong – these Mighty Men!
Thanks to all the ruckers who joined me. Thank you for letting me lead. Thanks to all the Pax who have come back for The Six, who have not left this man behind or left me where you found me.
I am suprised that the Pax is not tired of me Qing. Based on the Preblast from Popeye, he thought I would make everyone lift to oblivion so we had to do something the opposite. The benefit of Waxtravaganza is that Carbload made us run all over kingdom come to which you learn about the possibility of new trails or new ways to get to new places. That is unfortunate for the PAX but away we go with the opening DICKS and not a site Q available to ensure I don’t so something stupid.
Mosey to the circle
Mosey to the bridge
Turn left and mosey down a trail no one ever pays attention to until you hit the hill
Hed up the hill to the traffic circle while doing 5 Imperial squakers at every other driveway
Run down the hill doing 5 squats at each driveway till we hit the Millbridge Clubhouse
To the Road
Grab some rocks
3 miles, some help for Marta to win the passport challenge and a new adventure to a terrible hill idea in Millbridge. Great job PAX.
9 pax posted at Meathead this morning in the chilly gloom. Most knew the general plan (4 rounds of 8 reps of 3 supersets), but there’s always some extra time for some ad libbing by the Q.
As I got my bells out, I noticed a new face amongst the pax. I walked over to introduce myself to Countertop, a visitor head locked by Unplugged. Countertop has an injured back and didn’t want to run, so he was in the right place.
0530 rolled around, so we got started:
Perform 4 rounds of 8 reps of each of the following 3 supersets with a 2:00 timer. Perform the reps, then wait for the 2:00 to run out, then go again.
4 deadlifts (doubles or singles), 3 snatches per side, 2 merkins, 1 push-press or jerk for 5 rounds on a 90 second timer
Static holds: overhead, rack, and farmer. Singles or doubles. :20 in each position with 1:00 recovery.
Mary: 1:30 or so of hollow body hold to run out the clock.