With all the rumblings (and Doc’s grumblings) on GroupMe about who is and is not able to go to last night’s Union County Happy Hour, YHC knew it was going to be a hot topic in the gloom. The “Unoffendable” 3rd F crowd seemed to take issue with some of the 2nd F crowd’s banter. Only one way to distract the PAX and change subject . . . YHC’s music playlist. Cue the boombox.
WARMUP (accompanied by lots of mumblechatter)
THE THANG
MOLESKINE
Good work today by all the PAX. When there is a big group and it’s very humid, that usually means the PAX spreads out but not a lot of waiting for the six today. The only waiting was when the PAX couldn’t figure out the partner numbering situation at 4 corners. Don’t think YHC explained it well. #QFail.
ANNOUNCEMENTS
Thanks Moneyball for the takeout
SInce YHC likes to stay current with today’s hot topics, what better way than to go with a Tennis theme with all the McEnroe/Serena banter. What? PAX don’t pay attention to tennis? YOU CANNOT BE SERIOUS!
WARMUP
With 2 FNGs in YHC’s clown car, FULL disclaimer given after the lecture on the ride over. Cue the bad music and let’s roll
1st SET
2nd SET
3rd SET
POST MATCH ANALYSIS
ANNOUNCEMENTS
As the famous Kurtis Blow once sang, “We’re playing bassskettttballl, We love that basketball.” After a riveting NBA Finals, YHC thought it would be a good time to dust off last year’s bball boot camp weinke and get some 2.0s back in the mix.
PREGAME WARMUPS
THE TIPOFF
POST-GAME ANALYSIS
Pleasure to lead with a quirky workout. Great group of men. Privileged to have my son sweat with you and see how real men act . . . Supportive and Accountable . . . With a sense of humor.
Thanks to Moneyball for a great takeout prayer on this Father’s Day weekend. Wishing each of you a Happy Father’s Day WEEKEND #ExtendTheHoliday
ANNOUNCEMENTS
Posted on behalf of Goodfella:
Coming off a great Memorial Day workout led by Popeye, and plenty of over-eating this weekend, we had record attendance at Watchtower this morning (last week’s attendance was a solid 2!). The humidity was brutal today, which led YHC and BottleCap to shut down the Doc pre-run a few minutes early to hydrate before the workout.
Quick Mosey then circle up with 10 Pax…well, make it 11 Pax as Jingles rolled in on 2 wheels like usual. Wait, make it 12 Pax as Loafer loafed his way in late as well. Wait, make it 13 Pax as Frack cheerfully rolled in at the tail end of the warmup. The 13 finished up our warmup of::
SSH x 20
IW x 20
Peter Parker x 20
Merkin x 10
LBC x 20
Mosey over to the front of the school and gather at the carpool pickup location for some fun.
Introduce the Pax to “Burpee Shuttle”, where we started at #1, sprinted to #8 for 8 Burpees, back to #1, sprinted to #7 for 7 Burpees, etc until making it back to #1.
Wait a minute, here comes Posse with a sneak attack at the #2 station to show us all how it’s done! We now have 14 Pax at Watchtower! Record Attendance!
All-in, we completed 36 Burpees (make it 3 Burpees for Posse!) to start off the workout, and all were starting to sweat.
Mosey over to the football stadium for some Stairs. Some from the Pax immediately complained about the “wet and sweaty” bleachers we were about to navigate. Someone even took it a step further and told us he was going to play it safe and gingerly tip-toe down the stairs so he didn’t get hurt! (not mentioning names, Damascus!):
Up & Down the stairs then (10) Dips at the bottom of each section.
Plank it up and wait for the Six.
1/2 Lap around Track to visitors bleachers (much less sections and stairs for some relief).
Up & Down the stairs then (10) Derkins at the bottom of each section.
Plank it up at the top of the stands and wait for the Six.
Grab a wall for People’s Chair, Leg Extensions, and Air Presses.
Mosey To Brick Pile, Partner Up:
Round 1 = P1 Overhead Press (x 150 as a team), P2 Down the stairs and back
Round 2 = P1 Bicep Curls (x 100 as a team), P2 Down the stairs and back
After some complaining about “sore calves” and uneven terrain, it was time to shut it down early at this station. Maybe the humidity was starting to get to the Pax?
Long Mosey back to Wall near front of school for:
Incline Merkins x 30
Leg Extensions x 25
Bicycles x 25
Incline Merkins x 20
Circle up for Mary…work our way around the circle of 14 Pax:
LBC x 14
Flutter x 14
Dolly x 14
American Hammer x 14
Heels 2 Heaven x 14
Thanks for allowing me to lead today, fellas. It’s a great campus and there’s always something new to try. All kidding and ragging aside, it was great work by everyone today. The banter keeps me/us coming back for more, and no one is immune!
Announcements:
Speed for Need gaining tons of momentum and fund raising. Union Co crew will participate in 2 races this year (Komen and Ginger Snap).
Damascus asked to take the Q at Commitment this Saturday, to celebrate his 1-year Anniversary at F3. Nice job, Damascus!
Thanks for taking us out in Prayer, MoneyBall!
This AMRAP workout is starting to catch fire in Waxhaw. It not only appeared in GroupMe, but also got press coverage on #The_Haw channel on Slack.
WARMUP
Mosey to front of school. Disclaimer given. SSH x 25, MC x 25, Merkin x 10, MC x 15
THE THANG
AMRAP challenge. Consists of about a 1/3 mile lap with 7 exercise stations along the route. 30 minutes to complete as many laps as possible. Stations included:
After 30 mins, we gathered up the PAX and headed back with some Mary along the way to get to the COT.
MOLESKINE
Impressive push by the PAX. EVERY returning AMRAPer beat their previous performance by a significant amount. Great job! We will try and beat these distances on the last Friday of every month. Here are the results:
Returning AMRAPers:
New AMRAPers:
Apologize for the lack of wittiness. I’m trying to type this so I can get to the pool and drink a few beers. Enjoy the long weekend. Thanks to all who have served this country so bravely.
Announcements:
Commitment: Saturday 0630 at Weddington High School (Open Q)
Flash: Monday 0630 (special time) at Cuthbertson Middle (Popeye Military-style)
Jimmy Johnson Fit Fest: Monday at Anne Springs in Fort Mill. Kid friendly spartan events and adult trail runs and bike races
Come join us for Friday’s Impromptu AMRAP (As Many Reps As Possible): 5:30am at Cuthbertson Middle. Same 7-station course as last month. Whether you were there or not, come out and see how many laps you can complete in 30 mins. Then measure your progress at same workout on last Friday of each month. #YouVsYou
RESULTS FROM LAST MONTH:
Goodfella: 3 (Laps) and Rocks
Doc McStuffins: 3 and Sit-ups
Transporter: 2 and Supines
Shop Dawg: 3 and Merkins
Hollywood: 3 and Rocks
Dirty Bird: 2 and Merkins
Posse: 2 and Rocks
Foley: 3 and Box Jumps
Shampoodle: 3 and Merkins
Recalculating: 3 and Box Jumps
Foundation: 3 and Sit-ups
Legal Zoom: 3 and Sit-ups
Rockwell: 3 and Dips
Gator Cub: 3 Laps
Moneyball: 3 and Merkins
Bottlecap: 3 and Rocks
As usual for YHC’s latest Qs, the rain is always in play the night before so making the weinke is tricky since there are many high maintenance PAX. Luckily, the rain held off and the BoomBox actually worked today so we were off and running.
WARMUP:
THANGSKI:
Mosey to back parking lot for 4 corners
Mosey back to start with some SSH, Plank Jacks, and Maktar N’Dyias on the way with a closing jailbreak.
MOLESKINNY:
Tried to get to 100 of everything but ran out of time for the last 30 Burpees. #raincheck. Great push by all PAX. Not a lot of mumblechatter today or maybe YHC couldn’t hear it over the pathetic groaning in my head. Why are Burpees on the Weinke again?
ANNOUNCEMENTS:
Thanks Moneyball for the takeout.
DONE
Posted on behalf of Goodfella:
With lots of chatter the past few days about turning ankles, soccer arms and tennis chest, yoga not being “manly”, and Doc needing a “recovery day workout”, I decided to challenge the PAX with a “manly” workout.
Circle up:
· SSH x 25
· Peter Parkers x 25
· Potato Pickers x 10
· Imperial Walkers x 25
· Plank Jacks x 25 (in between, some Yoga Upward and Downward Dog stretches in honor of Frack, who failed to show up for the “manly” workout today)
· Merkins x 10 (Doc preferred Pulse Merkins)
· SSH x 25
Mosey to the woods and retrieve the logs stashed away discretely by the Lawson crew after cutting down a tree recently. Return to the Parking Lot for some fun as a team.
Partner up with your carefully chosen partner and log, for 3 Rounds each of:
· Log Burpees x 10 each (Burpee then jump over log and repeat)
· Team run with the log to the opposite side of the parking lot
· Alternating Shoulder Presses x 10 each
· Team run with log back to starting point
· Repeat 3 times
· Team Thrusters with Log x 10
· Team run with the log to the opposite side of the parking lot
· Team Bicep Curls with Log x 10
· Team run with log back to starting point
· Repeat 3 times
At this point, YHC noticed the sweat pouring and heard someone (not mentioning names, Bottle Cap) say their upper body was “smoked”, so I decided to end the Log Fun even though I had more planned. We returned the Logs to their resting place and Mosey’d over to the front of the school.
Partner up again for “100’s”:
· P1 Dips (x 100), P2 Run to opposite side of lot and back
· Plank waiting on the Six, 6”, Plank, Recover
· P1 Merkins (x 100), P2 Run to opposite side of lot and back
· Plank waiting on the Six, 6”, 6” Plank Jack (some chose not to do this!), Recover
· P1 Seated Leg Extensions (x 100), P2 Run to opposite side of lot and back
· Plank waiting on the Six, 6”, Plank, Recover
· P1 Derkins (x 50…since upper bodies were “smoked”), P2 Run to opposite side of lot and back
· P1 Air Squats (x 100), P2 Run to opposite side of lot and back
Mosey on back to parking lot for Mary:
· Heels 2 Heaven x 13 (we worked around the circle of 13, with each man counting 1 rep in cadence…proud of Recalculating for staying in cadence today!)
· LBC x 13
· American Hammer x 13
· Flutter x 13
· Freddy Mercury x 13
· Dolly x 13
· LBC x 13
Great workout by the crew today, and I appreciate everyone challenging and supporting each other to throw some weight around. Our FNG revealed he sells Pediatric “Implants”, which led to YHC calling out Doc’s special implant procedure he had done recently to increase his…you know! As a result of the Implant sales, the PAX came up with the name “The Hoff”, in honor of David Hasselhoff and Baywatch (lots of implants on that show).
Announcements:
· 2nd AMRAP special on 5/26 at Impromptu (Bottle Cap)
· Jimmy Johnson Fit Fest on Memorial Day (Posse)
With the overnight rainstorm, there were a few serious questions:
What YHC didn’t know was the Coke welcoming committee likes the rain. When the PAX showed up, we were greeted by a huge inflatable Powerade bottle to show us exactly where to park and to get us pumped up for the big event.
WARMUP
THANG
Grab some frisbees and a 3lb weight disguised as a speaker and take off towards back of school. Along the way, we stopped for some coupon work:
Mosey to Brick pile. 2 bricks per PAX. Mosey to hill behind baseball field. Split into four teams of 3 PAX for 150 of called exercise with bricks
Recover to top of hill. Mumblechatter about hill and bricks was prevalent. PAX plank up on bricks shoulder-to-shoulder. While remaining in plank position, pass Brick in right hand all the way to furthest PAX on left. Pass Brick in left hand all the way to furthest PAX on right.
Got no complaints from PAX when told to leave bricks, grab frisbees, and mosey to practice football field through some puddles. Kept same teams for a frisbee hairburner race. P1 does hairburner, P2 & P3 do 3 Burpees, catch P1, and trade out with P1 until end of LONG field. More mumblechatter ensued. Can’t please this PAX.
Time to make our way back to bricks. Kept same teams for Frisbee throw & sprint. One partner throws frisbee as far as he can, team sprint to the frisbee. Repeato until you reach bricks. Apparently, you CAN please the PAX! Lots of smiles/jokes on this one even though some serious sprinting. Return with the bricks to the pile area for some IC exercises:
Mosey to concession stand for some wall work:
Mosey to front parking lot for a few mins of Mary: Flutters, Dolly, J-Lo, and closed with the alphabet.
MOLESKINE
Lots of interesting activity/chatter today. Started with the 6am Posse wake up GroupMe text with a beautiful picture of Team Coke/Powerade invading the AO. Although YHC briefly thought he drunkenly sent a preblast email to “DL – All Employees” it turns out they were there for a Powerade Flag Football event. Posse continues to impress with his postings and was the only one for a 6am pre-run. UNLESS, you count Jingles showing up “early” to try and get in on the action. He actually stated he never knew we give a “one minute warning” prior to start.
Damascus rocked the bricks part of the workout, even lifting the bricks on the Burpees. Rumor has it that each Brick weighed the exact amount of a wine bottle so hence the expertise. Some PAX even noticed his pinkies being out as he toted the bricks. Well done Sommelier.
Goodfella dominated the frisbee hairburners. Keeping his @ss low is not a problem apparently. But he seemed more intrigued with the J-Lo movement during Mary. Shop Dawg keeps bringing it strong; great to see him teaching the FNG Slim Jim a few tricks. Maple Syrup fought hard through the Brick pile up. Popeye and Gator Cub got stuck with YHC on the hill exercises and had to help out my soccer arms performance. Jingles continues to impress and get sneaky fast at each workout. Foundation harkened back to his old football days by rolling around in the mud on the hairburners. Shampoodle lived up to his nickname by enjoying the frisbee run and catch the best, even trying to catch a few in his teeth. And welcome to FNG Slim Jim (thanks to Posse for the name). He hung tough under the tutelage of Shop Dawg and wasn’t afraid to get after it, even though he is a self-professed member of the Soccer Arms Club.
Great work today fellas. Appreciate you letting me lead while not taking things too seriously. Good to see some smiles during the frisbee throws. We will have to incorporate more of that.
Thanks for the takeout Shop Dawg, and thanks to Goodfella for the reminder about being grateful for the amazing women in our lives.
Announcements:
Since becoming Site Q, Hollywood has suggested an AMRAP challenge to test the PAX progress on a monthly/quarterly basis. To get the word out, Hollywood and YHC have taken to all the major airwaves to attract the finest PAX in Union County and beyond (i.e. Doc McMecklenburg)
All the latest and greatest technology was used to get to the masses including telephone calls, postcards, 911 Beeper pages, Text messages, Instant Messages, and even Email, With that comprehensive marketing campaign, we got HCs from 3 Respects. While that is good, we knew we had to reach more PAX. After extensive research, we spared no expense and utilized the latest and greatest technology . . . Slack!
As Hollywood and YHC rolled into the parking lot in the gloom, it looked like “The Haw” channel on Slack was for REAL. Parking lot was loaded with cars at Cuthbertson Middle. We got a little nervous that our Weinke would be a little much for all the FNGs who showed up.
Turns out there was a Middle School field trip sooooooo . . . Disclaimer given as we moseyed down the path behind the school circling up along the way a few times for Warmup: SSH x 20, MC x 20, Flutter x 20
THE THANG
AMRAP challenge. Consists of about a 1/3 mile lap with 7 exercise stations along the route. 30 minutes to complete as many laps as possible. Stations included:
Merkins x 20
Dips x 20
Box Jumps x 20
WWII sit-ups x 20
Curl to Press x 20
Suppines x 20
Burpees x # of laps completed
After 30 mins, we gathered up the PAX and headed back with some Mary along the way to get to the COT.
MOLESKINE
Other than a couple “veteran” PAX who seemed to be sandbagging their baseline number, tremendous effort by the PAX. It will no doubt be tough for each of them to go further than their result today but this group continues to impress. As “The Mouth of the South” so eloquently put it, he “would have won a Wet T-Shirt Contest.” After reviewing the videotape from COT, YHC realized that there were a number of PAX who would give Posse a run for his money but YHC thinks that is best left to others’ imagination. Great effort by all. We will try and beat these distances on the last Friday of every month:
Goodfella: 3 (Laps) and Rocks
Doc McStuffins: 3 and Sit-ups
Transporter: 2 and Supines
Shop Dawg: 3 and Merkins
Hollywood: 3 and Rocks
Dirty Bird: 2 and Merkins
Posse: 2 and Rocks
Foley: 3 and Box Jumps
Shampoodle: 3 and Merkins
Recalculating: 3 and Box Jumps
Foundation: 3 and Sit-ups
Legal Zoom: 3 and Sit-ups
Rockwell: 3 and Dips
Gator Cub: 3 Laps
Moneyball: 3 and Merkins
Bottlecap: 3 and Rocks
Announcements:
F3 Sanctuary: Mondays at Brooklyn Pizza in Wesley Chapel at 7:30pm Studying “Un-Offendable.” Come join the discussion and/or come for the pizza/beer
Q-School: Saturday at 6:30am at Bojangles across from Sun Valley High School. Learn from the best cadence counters in Union County
Moneyball – Thanks for letting us make fun of your shape-ups and the take-out prayer