YHC knew there would be some pax coming back from some spring break time away. There were also going to be those waking up this morning after consuming far too many non-F3 approved Easter treats yesterday (likely the same guys). Both groups of pax were in need of a much needed beatdown. And so I did my best to help them out and give them what they needed.
Since I wasn’t sure how many were going to be present (YHC has been missing too many Flash workouts lately), my plan was pretty much to do what I prefer to do, which is run. The Weinke would be updated as we go.
16 showed up ready to work.Warm Up:
Mosey through the parking lot, Disclaimer provided
10 Burpees OYO, then SSH x 25, MC x 20, Plank jacks x 20, Low Slow Merkins x12The Thang:
Mosey to the path that leads to Transporter’s Home Away from Home.
At each light, complete merkins and jump squats. Begin with 3 and increase at each light by 3. Made it to 15 of each before completing some plank work (Makhtar ndiaye, Peter Parker, etc.) while waiting for the six.Continue mosey with plank work at various spots (we all need to work on those 6 inch plank jacks).
Stop at the traffic circle.
Triple Nickel-5 burpees at circle, run to grassy area and complete 5 bomb squats — 5 x total.
Mary/plank work while waiting for the sixRun to side of high school.
15 Donkey kicks, 15 Mike Tysons, run to curb and back, x 10 of each, run, then x 5 of each, runRun to front of high school. Derkins x 20 IC, Jump/step ups x 20, then Derkins x 11 IC (Q fail, couldn’t make it to 15), Jump/step ups x 11, finally Derkins x 10 IC, Jump/step ups x10
Run to Middle School-time for Mary
Heels to Heaven x 25 IC, Dolly x 25 IC, hold 6 inches, Rosalita x 20 IC, American Hammer x 20 IC, Pistol LBC x 15 each legJailbreak back to start
Moleskin:
Solid work by all as the Pax brought it today. I will say that my goal was to keep the heart rate up the entire time and offer little to no rest in between exercises and while waiting for the six. Despite this, the pax did not slow down the entire 45 minutes. It was good to see everyone pushing themselves out there this morning.
According to those who care, we logged over 2.5 miles. Not overly far, but we were constantly moving with a very fast Mosey (some would say run) throughout.
There was some mumblechatter when it came to the Triple Nickel, otherwise the pax were a relatively quiet group this morning.
Thanks to all who showed up today to make my 1.13 year anniversary Q a good one.COT:
Sanctuary Monday 4/17/17 @ 7:30pm. Wesley Chapel Brooklyn Pizza, new book study begins tonight, Unoffendable
Fuel Event, 4/25/17 @ 7:30pm at ShopDog’s house– Speaker Kid Rock
Family Night-date TBD
ShopDog took us out
A special day down in “The Haw” (trademark). A Site Q handoff has been in the works for a few weeks. Between Hollywood’s son’s lack of sleep schedule, Bottlecap’s travel schedule, and Doc McStuffins’ Mecklenburg schedule/Below freezing boycott, it has been tough to get a firm date to make the peaceful transfer of power, err, shovel flag.
WARMUP
THE THANG
Exercises:
Deliver Logs to their new resting place at bottom of hill (be ready for future use at Impromptu)
COT with some Mary
MOLESKINE
The pre-blast touted Logs even though YHC hadn’t done anything like this before. Got a quick reminder from Recalculating that the disclaimer/pre-blast should have included goggles due to the bark shedding everywhere. With some thanks to the Sky Q, just enough PAX showed up, even a couple newly-named FNGs, Yeast and Duck Dad decided to join despite the poor marketing efforts. Those 2 are quickly fitting right in with the group with memes on the group text and even offering some new recipes (i.e. bourbon and eggs). Doc and Hollywood were very impressive as usual by sprinting on every lap. Dirty Bird and Yeast pushed each other the entire day. Chipotle and Big Tuna quietly threw around the biggest log. Recalculatmg and Striker got stronger as the workout went on, especially on a jailbreak on one lap where Striker showed last week’s marathon didn’t slow his legs down at all. Rockwell and Foundation were pushing YHC which was/wasn’t appreciated at different times. Posse and Duck Dad kept the conversation about bedazzled gloves to a dull roar, except when Hall and Oates came on which got them VERY excited.
YHC and Hollywood greatly appreciate Doc McStuffins’ and Transporter’s service to Impromptu. They have been a great example of leadership by continually and positively pushing the PAX to get better each workout.
YHC and Hollywood’s campaign promise is to “Make Impromptu Great Again” (#MIGA) so the plan is to use gear and incorporate AMRAP-type workouts. We appreciate this opportunity and are looking forward to this challenge.
Thanks to Recalculating for taking us out.
ANNOUNCEMENTS
Convergence at Commitment on April 1 at Weddington High School at 6:30am
April 1: Shop Dawg looking for help moving “real Logs” in his backyard to complete roofing structure on outdoor patio
A near record crowd of PAX at Watchtower on a cool morning. Maybe everybody was showing up to see the much anticipated school yard brawl between Hollywood and Doc McStuffins about who has better merkin form. Unfortunately, and not surprisingly, one of those guys can’t post two days in a row in Union County.
WARMUP
Turn on some Sweet Child O’ Mine and mosey to front of school
SSH x 30
Merkins x 15
Imperial Squakers x 10
Morrocan Nightclubs x 20
THE THANG
Mosey to Brick pile with a stop along the way for some PC with Air Presses x 20
Grab a pair of friends for the rest of the morning
Shoulder Presses x 20
Mosey to top of hill for Plank Brick pass: Bricks to left followed by Bricks to the right
Mosey to tennis courts hill and Partner up for Dora (P1 exercise, P2 runs hill)
1st: Man-Maker Merkins x 100 / Run down hill with bricks, backwards up hill
2nd: Brick curls x 200 / Run down hill with bricks, Bear Crawl with Bricks up hill
3rd: Flutters holding bricks overhead / Run down hill with bricks, backwards up hill
Mosey to top of hill for Plank Brick pass: Bricks to left followed by Bricks to the right
Mosey back to tennis courts for some Brick Chest flies x 25 with protractor
Say goodbye to your Lil Friends and mosey back with a quick stop for BTW Shoulder Presses x 10
Stop at circle for 2 AYG laps
MOLESKINE
Some claimed that YHC was “angry” today so maybe that means it was a good beatdown. Or maybe it was all the “Form Police” that have been out lately. Or maybe it was because the Bricks wore out the grip strength and made YHC feel weak. Either way, it is clear that YHC needs some work on demonstrating/explaining exercises a bit better. The Man-Maker Merkins “might” have had a false demonstration count. And the second go round with the Plank Brick pass went much smoother than the first But YHC is blaming that one on Posse. And YHC won’t bring up the simple “counting to 4” to partner up. BAD FORM as usual for YHC.
Great to see Recalculating making the LONG drive to Weddington on a Thursday finally; he continues to make his way to the front of the pack. After FartSacking yesterday, Shampoodle and Moneyball brought it today. Shop Dawg has got serious strength . . . And still had energy to callout YHC on Flutter/Brick form (rightfully so). Goodfella was crushing exercise reps today despite his grip strength tank being on “E”. Posse’s endurance is evident by his fast mosey at the end with bricks. Hollywood’s AYG is FAST . . . And that probably wasn’t all he’s actually got.
Thanks to Moneyball for taking us out (was that a cough or a laugh?)
Announcements:
Shop Dawg is taking the Q tomorrow at Impromptu (Cuth Middle at 5:30); bring out your 2.0s if out of school
FIA (Females In Action) launch: Saturday at 7:30am at Cuthbertson Middle. Support and encourage your M’s to attend
Can’t believe it has been a year since YHC was EH’d by the SOG (Screech Owl Gang). Much appreciation for all the PAX that have pushed and pulled YHC along. Grabbing the Q today was easy to give back and take a trip down memory lane . . .
Pulling into the lot, dissappointed not to see Dirty Bird “Rise Up” as there needed to be some words exchanged.
Warmup
1 “year anniversary” lap
COP
Disclaimer – 1 year does not make a professional
SSH x 36
Burpees x 5
IW x 36
Burpees x 5
MC x 36
Burpees x 5
Flutter x 36
Burpees x 5
THE THANG
Now that PAX are starting to catch on, we continue with the 3-6-5 theme
Mosey down sidewalk
36 reps at the 5 cones for MADAP
Merkins
American Hammers
Dry Docks
Air Presses in Air Chair
Patriot Plank Jacks (on your FIVE fingertips)
Plank Work and then Rinse and Repeat
Some Mary and then head to “Transporter’s house” for some wall work
AP x 36
Mike Tyson x 5
Jabs x 36
PATRiOT Mike Tyson x 5
Partner up and get a lifting rock, err, running rock. Goodfella thought I said “Frack rock” apparently.
CMIYC
P1 runs backwards with rock
P2 does 3 Burpees and catches P1 to flapjack
Mosey to front of school
Dips x 36
Decline Merkins x 5
Rinse and Repeat
Mosey to start for some Mary and COT
MOLESKINE
PAX are like the Patriots . . . wicked smaht. They figured out the theme real quick. Not a lot of idle chatter so hopefully that meant some work was being done. Couple snide remarks about the Patriots but just jealousy. Couple snide remarks about the lifting rocks but just jealousy of Goodfella’s boulder.
Announcements:
Debbie’s house project is happening Pres Day weekend. Lots of opportunities to pitch in: Money, Time, Materials, Food, etc. More info to come from Transporter, Shop Dawg, and Troylette. Nice job leading this fellas.
In the mind of YHC, his Weinke was fit for a Super Bowl 51 practice that even the legendary Bill Belichick would be proud of. However, as his headlights hit the gathering PAX in the gloom, Ice9’s silhouette ominously appeared. That’s when YHC started thinking he needed to add some tougher drills to ensure Ice breaks a sweat. The music started and we were off for a warmup lap (and a sneak attack by Dirty Bird trying to injure a Patriot already) and then a Belichickian dull disclaimer.
WARMUP
THE THANG
LINEmen are vital for TB12 to bring home #onemore so that was our focus. Quick mosey to the front circle parking lot to use the lines.
Opening Drive:
1st Half drives:
Half Time (Partner up):
2nd Half drives:
2 minute drill:
Mosey back for COT with 51 SSStrops and DONE
MOLESKINE
It is truly inspiring to see how much effort the PAX give . . . To bash the Patriots. Lots of chatter today. And surprisingly enough, NONE of it was about the music. Always great to have Ice9 post . . . To humble Hollywood a bit (even though Hollywood still lapped YHC). If Dirty Bird’s prep was any indication, the Falcons are going to play hard next week. Unlike his Steelers, Shop Dog’s effort is impressive. And speaking of Championship game runner-ups, Transporter PACKED a punch today with the American Hammers. Thanks (I think) to Rockwell for being right next to me in almost every exercise lately pushing hard. YHC usually likes to bust Turtle’s balls, but he gutted through despite a knee/snip injury. Posse is half the man he used to be but twice the speed, what gives? Frack must have been inspired to finish towards the front so he could bash the Patriots during each Mary. McFly is in “Back to the Past” form; would be even faster if he shaved the kitten on his face. How do Goodfella’s legs allow him to be out front during the lunge walk? Das Boot’s mind is always at work thinking of his next Q with additional “partner work.” Leave it to the Jersey boys, Troylette and Recalculating, for calling in one of their “friends” to pull into the parking lot during bear crawls so they get an “automatic first down.”
There is no doubt this PAX is getting stronger and faster. Tough to keep up but appreciate the push. #leadingfromthemiddle
Announcements:
F3 Sanctuary SERVICE OPPORTUNITY: Great chance for PAX to “be the hands and feet” for an amazing yet struggling Monroe Grandmother. In her rundown house, Debbie has 4 kids, 3 of which are young grandchildren, as well as a young boy who lost his parents recently. Transporter has visited the house and succinctly explained how dangerous and unhealthy the living conditions are for her and the kids (floor sinking, kerosene heaters) WHAT ARE THE NEXT STEPS? Looking for the 3 M’s and the big P: Manpower, Materials, Money, and Prayer. Transporter will be sending out specifics on materials needed but if you are led, please contact him to donate your time and money.
Goodfella – Thanks for taking us out
7 PAX showed up with their beards and Bubba Gump hats for a day that was promoted as a running workout. Props to Ranger for dragging his dad out of the fart sac to arrive on time for a change. YHC started the music and we got rolling.
WARMUP
Mosey and pick up friend “Jenny” at rock pile
SS-Strops x 30
Jump Squats x 20
Merkins x 10
2-footed Peter Parker (kind of) x 20
Crunches x 20
Side Crunch Shoe Touches x 20
Cotton Pickers x 15
Lunge knee dips x 20
THE THANG
Tote “Jenny” over to the track. Check Gate 1 – Locked “so we kept running.” Check Gate 2 – Locked “so we kept running.” Check Gate 3 – Locked so we . . . hopped the fence. Transporter offered to discuss this “life lesson” with Ranger.
Let Jenny sit on side of track while we do 3 laps
400m @ 2nd F pace, 400m @ 1M pace, Jog 100m, Sprint 100m, Jog 100m, Sprint 100m
This is when Emeril showed up . . . BAMS!
5 Burpees, 10 American Hammers (with Jenny), 15 Merkins, 20, Squats (with Jenny)
Jog 100m, Sprint 100m, Jog 100m, Sprint 100m
BAMS
Jog 100m, Sprint 200m, Jog 100m
BAMS
Jog 100m, Sprint 100m, Jog 100m, Sprint 100m
BAMS
Side Shuffle 100m, Run Backwards 100m, Side Shuffle 100m, Run Backwards 100m
BAMS
Hop the fence and bring Jenny back home
Circle up for some Side Straddle Strops x 33
MOLESKIN
While Forrest, Jenny, and Emeril were there to help us get through the workout, the PAX didn’t need them. Ranger is making the most of his school break by impressively leading from the front on the runs. Transporter got even faster after he got a little lighter after the warmup. Frack muscled through another running workout after yesterday’s 5 miler (at least he had shoes on though). Gator Cub continues to be sneaky fast. Shampoodle keeping up with everyone despite being out a couple weeks. Posse not letting his 2.0 get the best of him with an All You Got sprint with Jenny at the end barely beat, errr, lose to Ranger.
Always great to Q at this AO; lots of options. Lots to be thankful for this Christmas season but F3 and this group of MEN are near the top of my list. Appreciate the leadership, accountability, and servant attitudes that each of you bring to the table that push me to be better everyday. Merry Christmas!
ANNOUNCEMENTS
F3 Sanctuary: 7:30pm Monday nights at Brooklyn Pizza Wesley Chapel.
Monday 12/26 “Swift”: Moved back an hour to 6:30am at Cuthbertson Middle
Joe Davis 5/10k: First Saturday in January in Fort Mill (flat course)
After roughly 83 confusing group texts about what this workout would involve, 17 PAX still decided to show up on a crisp morning to see what it would entail. Almost everybody listened to the request of “bringing a basketball” (and a few brought extra) so everybody had a friend for the day.
We had many special guests join us: Tinker Toy in from Raleigh, 3 FNGs, Da-Na-Na’s first appearance of the school year, and Doc McStitches showed up fashionably late.
WARMUP
Grab a basketball and mosey to front parking lot while giving disclaimer for those who thought YHC was a professional basketball player.
SSH x 33
IW x 33
MC x 33
Merkins x 10
LBC w/Pistols x 33
Jump Squats X 20
Cotton Pickers x 15
THE THANG
Mosey behind school on sidewalk and do some Mary
American Hammer x 33
V-Up with ball transfer x 10
Mosey to midfield of Soccer field and partner up for some 30-3s
Both partners run to opposite end lines for Burpees x 3. Run back and meet your partner for 30 reps. 3 sessions (Merkins on ball, WW2 sit-ups w/ball, Jump Squats) with plank work on ball in between. Some idle chatter/mumbling about # of Merkins. However, FNGs didn’t seem to mind the work.
Mosey to edge of field closer to basketball court for more partner work. Partner 1 does exercise while P2 runs to court, makes a basket, and runs back to switch. Lots of “activity” on the basketball court. Bolt apparently wanted to make his old man work harder by purposely missing the shot. And Doc and Gator Cub were doing their best Dikembe Motumbo impressions.
Merkins on ball x 100
LBCs x 200
Mosey to main entrance for some curb work
Dips x 20
CDD on ball, sprint to other curb for dips (10 reps, 8, 6, 4, 2)
Jailbreak to cars for Mary. The 2.0s calls the exercises.
Ranger = 10 flutters
Toast = 20 American hammers
Bolt = 10 WW2 sit-ups
FINISHED
Good to get out and shake out of the food coma. Great showing after some suspect pre-marketing by YHC. There were less inquiries about YHC’s basketball skills today and more about the Yoga background. Always humbling to get schooled by the 2.0s . . . Nice work Ranger, Toast, Bledsoe, and Bolt! The last 2, along with Hokie Pokey, are FNGs but obviously not new to working hard. #crushedit. Thanks to Tinker Toy for coming in from Raleigh and bringing the FNGs. Welcome additions to F3 Union County!
Thanks to Shop Dawg for taking us out!
Announcements:
F3 Sanctuary: Monday nights at Brooklyn Pizza in Wesley Chapel. 7:30pm. All are welcome.
Opportunity to serve: December 7th at 4:30pm. Feeding the homeless in Monroe. Reach out to Transporter and/or Ice-9 for more details.
Commitment workout: Saturdays at Weddington High School. 6:30am-7:30am
Big thanks to Shampoodle for taking the Q for warm-ups . . . Oh wait, he isn’t here? Ok, I guess I’ll take the warm-up too. I started the music, got scolded by Transporter for starting 1 second late (according to his watch), and then proceeded to get scolded by the rest of the PAX for my music selection.
Quick Mosy, grab the late sleeper Doc, and then circle up for COP for some IC exercises
SSH x 12
Merkins x 12
MC x 12
IW x 12
SSH x 12
Birthday Burpees x 12 OYO (for Toast)
THE THANG
Start to Mosy to field behind school, however, we didn’t take the normal transportation:
Frog Jumps x 12
Lunges x 12
1-Legged alternating jumps x 12
Repeato until you reach 3rd light. Some plank work waiting for PAX along with some J-Lo’s “in rhythm.”
Mosy to bottom of hill at the upper field. Explain the new “12s” routine (a twist on “11s” where exercises at top and bottom of hill add up to 12 with running across field for 12 jump squats each lap)
Bottom of hill: WW2 sit-ups
Top of hill: Burpees
A couple reps in, I’m thinking PAX are really starting to dig my music since they are quiet but then LOTS of complaints and whiny questions about “are we really going to 12?”
Stopped at 6 and 6 AS PLANNED. Mosy to stairs at CHS for some partner work. Mary while we wait for PAX. YHC had counting issues as Dasher thought Toast was having his Sweet Sixteen.
P1: Merkins AMRAP
P2: Run up the stairs x 2
Flapjack . . . Repeato x 3 for total of 12 stairs
Mosey back to front wall of CMS for long WAVE of People’s Chair w/Air Presses IC and 1 merkin for each. Lots of looking down the wall waiting for Dirty Bird to bring it home with final Merkin. Nice work.
Mosy to main entrance. Curb suicides x 5. Jail Break to start for Mary.
Flutters x 12
Dolly x 12
Heals to Heaven x 12
Rosalita x Doce
Finished . . . 23 seconds early according to Transporter and his magic watch.
MOLESKINE
An #Impromptu RECORD 24 PAX. Outside of that, the next biggest highlight had to be the hugely successful musical score. Almost unanimous decision with 4 out of 24 PAX liking the music.
Lots of complaining today; must either be the end of Summer “kids need to go back to school” blues or the very real possibility that the Weinke/Music really irritated the PAX (insert rye smile). Either way, a great way to solve both of those issues is to sign up for a Q yourself. Plenty of openings for #Flash (Mondays) and #Impromptu (Fridays). Step it up and payback some of the beat downs you have received.
Lots of announcements and idle chatter after COT. See below for more details. Apparently Popeye is looking for a roommate (not that there’s anything wrong with that). Thanks for celebrating Toast’s birthday. Apologies for short-changing you 24 seconds . . . Was going to end with 12 more birthday Burpees too.
Thanks to Transporter for taking us out . . . In 24 seconds exactly if I had to guess.
Announcements
New Thursday OFFICIAL workout: Starts next Thursday 8/25. 5:30-6:15am at Weddington Elementary. Site Qs will be Frak and Turtle. Cute name TBD.
3rd F (Sanctuary): Thursday nights at 7:30pm at Brooklyn Pizza in Wesley Chapel. For more details, contact Transporter
Family workout opportunity: Sat Sept 17th at Camp Thunderbird (Lake Wylie). 1 mile loop (ages 5-14) & 5k loop (ages 11+). Food truck and fun afterwards. Jonesracingcompany.com/c2-survival-race
Spartan Sprint: Sept 10th. Contact Popeye for details and hotel room.
“The Beast”: Oct 29th. Signup ASAP with Code “Beast50”. Contact Kevorkian or Dasher. Use “F3 Waxhaw” as group (Shop Dawg started)
College Football season: Starts in 13 days. Contact Moneyball if you live in a cave.