Author Archive Bottlecap

Afternoon Delight – It’s official?

HEADLINE:  6 PAX skipped out of work cleared their schedules on a Friday

WHERE:  Dogwood Park in Wesley Chapel (side note:  A great AO for those who haven’t visited)

WHEN:  12:30-1:00PM (yes . . . PM stands for Post Morning)

WHY:  Waxhaw’s first afternoon workout in order to not let lazy PAX have an excuse to fartsack all day get more FNGs and Kotters into the mix

HOW:  Since it’s only 30 minutes, we got right into it with a quick trail mosey to other side of pond

  • SSH, Merkins, MC, PP, Lunge Squats
  • Mosey to bridge
    • P1:  Runs to right bench and does 10 derkins
    • P2:  Runs to left bench up hill and does 10 derkins
    • Meet together and do 5 high five burpees
    • Repeato
  • Bomb Jack / Deep Railing Squat
    • 1 x 4 . . . 5 x 20
  • Mosey to hill
    • P1:  Runs up hill to flagpole and does 3 burpees
    • P2:  10 merkins, 10 MC, 10 PP, repeato until P1 returns
    • x 3
  • Mosey to bottom of stairs
    • P1:  Runs up hill 3 audible 2 times
    • P2:  Air Gores (?) until P1 returns (Air Gore = hold Al Gore position but then jump)
  • Backwards run up hill
    • Derkin Plank walk on half wall . . . 10 to right, 10 to left

COT:  May is Mental Health Awareness month

  • Fredo shared an encouragement about being vulnerable and honest with fellow brothers
    • Our 2 most common outlets are Work and Wife
    • What happens when both of those aren’t going well
    • We need other men to open up to and share vulnerabilities/encouragement
  • Honeycomb’s son Chum had finger surgery today
    • Apparently, holding hedge trimmers the wrong way isn’t good
    • Prayers for quick recovery and that God would use this time to reveal things to Chum
  • Are we making Afternoon Delight official?
    • 2 weeks in a row of backblasts!?!?
    • It’s starting to feel official
    • Would anybody be willing to be a Site Q with me?
      • No experience needed
      • No obligation to show up every week
      • Just somebody willing to show up every once in awhile and book some Qs
    • Initial thought is to have an official launch the Friday before Memorial Day
      • Nobody works that day anyway
    • Second thought is to make this a 3 Season workout
      • Spring, Fall, and Winter
      • Summer is too dang hot at 12:30pm
    • Summer is for F3 Dads at Dogwood Park
      • Look for announcement
      • Saturday mornings

Let’s PLANT, GROW, and SERVE . . . there are LOTS of men in our path that need Fitness, Fellowship, and Faith.  Be bold and courageous to tap guys on the shoulder who need it.

I needed this!

26 men showed up at Five Stones church to do cinder blocks share gear and get back to the roots of Chiseled . . . GEAR!  From the complaining during the workout feedback after the workout, the PAX had apparently missed this.  I spoke to 3 PAX who mentioned how this workout opened their eyes to the fact that they needed this . . . THAT IS F3!  Let’s share it with others!

OPENING ACT:

  • DCCS shown shared
    • Disclaimer:  PAX are here at their own risk
    • Cell:  We had cell phone in our group
    • CPR:  Several PAX were recently certified
    • Safety:  Staying on campus and Five Stones is lit up like a purple Christmas tree; and oh yeah, we are working with gear so use good form
  • Mosey around lot
  • Merkins, MC, Wide Arm Merkins, Peter Parkers, Diamond Merkins, SSH, Low Slow Squats

MAIN ACT:

  • Find a partner equal speed
  • 12 stations plus 1 timing station
    • Timers:  Partners run to curb and back
    • Stations do work until Timers get back and then Chicken Little ROTATE
      • Hair Burners with 45lb plates
      • Sandbag/Block burpees
      • Upright row w/30lb KB
      • Bucket carry
      • Battle Rope
      • Man maker merkins w/20lb dumbbells
      • Slamball squats
      • American hammer w/10lb ball
      • Curl to press w/35lb dumbbell
      • KB swings with 35lb KB
      • Jump Squats
      • Mountain Climbers with feet on 5lb plates
  • Repeat with Timers becoming skippers Bunny Hoppers

ENCORE:

  • Circle up for Jack Webb
    • Merkins:  1, 2, 3, etc up to 10
    • Air Presses:  4, 8, 12, etc up to 40
  • Flutters
  • Have a nice day

CLIFF’S NOTES:

  • Welcome FNG Ball and Chain
    • Nathan Horne
    • Matthews native, App State guy
    • Wife followed him to college and he has followed her ever since and is now a Stay-at-home Dad
    • Other nickname options:  Tiny (he’s 6’8″ish), Tony Little (former personal trainer), Mrs. Doubtfire (we already have one of those)
  • Welcome back 10 Count and Freon
    • 2nd post for each of them
    • Both mentioned that they aren’t used to this but have enjoyed it . . . Keep showing up!
  • Lots of respects
    • Double, Single, and soon to be respects dotted the COT
    • Age is definitely just a number as you can’t tell by looking at them and their effort at these workouts . . . Well done!
    • Chainsaw, Draper, Xerox, Rockwell, Ricky Bobby, Elmers, Sugar Daddy
  • Damascus
    • Never got his calf stretches
    • Never shut up
    • Always a pleasure to have at a workout
  • Baklava and Recalculating
    • Great work by these MASHers
    • Welcome back Nick . . . Good to see your smiling face
  • O-69
    • Recent MASH graduate?
    • He’s running more and more . . . keep pushing against the status quo
  • Tanyatine
    • This guy is a gear lover
    • When is he starting up a gear workout in Marvin area?
    • Those Marvin guys need some muscle . . . Especially the guy who slept in his car today at Dromedary #WhoWasThat
  • Shriver
    • He has jumped back into F3 full force
    • Love seeing his work ethic . . . Up front on the runs.  Well done!
    • Ready to Q?
  • Maple Syrup
    • He is back too
    • No complaining, just hard work . . . Crushing it!
  • Ex-Lax
    • LOVES the hair burner
    • Don’t be surprised if his neighbors see him walking his kids to bus stop with a 45lb plate
  • Hi Hat
    • His energy is infectious
    • Have you ever had a bad day?  Keep smiling
  • Inspector Gadget, Loafer, and Flanders
    • Well on their way to Gazelle status
    • Sneaky fast and ALWAYS grinding . . . Oh yeah!
  • Fuse Box and Mad Dog
    • F3 veterans
    • Always looking out for others
    • Thanks for the leadership

ANNOUNCEMENTS:

  • OFF THA CHAIN:  You are too late . . . It already happened tonight.  Mountain biking workout started by Rockwell.  Wednesday nights at 6:00pm at Walnut Creek
  • ACCELERATION:  YHC talked about being honest with a self-evaluation of your effort in all 3 Fs . . . Need to be growing in all 3!  If you are not, be vulnerable and reach out to someone . . . I’M AVAILABLE!
  • FRIDAY AFTERNOON WORKOUT:  12:30-1:00PM . . . Dogwood Park in Wesley Chapel.  Bootcamp style workout.  Invite a friend who “can’t wake up early for a workout”

GRATITUDE PRAYER ON WAY OUT

More PAX gotta have some Cowbell!

16 guys picked up their prescription for their fever at Cowbell.  It was a warm morning so C3PO had to scrape off the ice arrive late.  Jingles would have a tear in his eye watching C3PO’s Dukes of Hazard speed bump jumps on the way into these workouts.

WHAT IS COWBELL?

  • A new-ish workout that involved Kettlebells and short sprints
  • Every Wednesday at 0530 at Petsmart in Wesley Chapel (0515 pre-run always available)
  • Bring your own kettlebell but if you don’t have one, there are extras (and that was tested today)

WHY COWBELL?

  • The goal is to keep your heartrate up the entire workout
  • A series of called KB exercises and then a short sprint (200-400 meters)
  • Example:  My avg. heartrate today was 154 bpm (by comparison, yesterday’s bootcamp was 121 bpm)
  • By changing up my weekly routine, this has accelerated my fitness . . . I’m guessing it will do the same for you as well

WHO CAN DO COWBELL?

  • Cowbell has a rating of 4.9 out of 5 stars
  • Gazelles and Clydesdales side-by-side . . . Literally . . . There is no need to circle back for the 6 since we stay together all the time
  • Young and Old . . . 62 years young Blue Screen BEAT Hurry and Chastain on the last 200m lap today . . . 17 year old Johnny5 put in some HARD work today and he is getting a lot stronger!
  • MASH . . . Many injured PAX have posted at Cowbell and do the KB exercises with the group and then do ab work while the PAX sprint
  • Welcome to the first timers today . . . Sledge, C3PO, Johnny5, Inspector Gadget . . . Way to change up the routine!

HOW WAS TODAY’S COWBELL?

  • Depends on who you ask . . . Just like EVERY workout, it is YOU vs. YOU . . . The more you PUSH YOURSELF EARLY in a workout, the longer you have to fight through mental hurdles during the workout which will make you better
  • We did some new exercises and some old ones
    • Curl to Press
    • Figure 8
    • Low Slow Squat
    • 5 count Plank KB pull-through merkin (had to be there)
    • One legged step up thrusters
    • Incline Plank rows
    • One legged side step ups
    • One arm snatch (zip up the jacket)
    • Chest press flutters
    • Over the head big boy situps
    • Double leg taps over the KB

We ended with some prayers for people close to Sledge and Blue Screen as well as a word of encouragement from Glidah to trust God and BE PRESENT in the moment . . . use your 5 senses to stay focused.

Happy Easter fellas.  I encourage you to not take it for granted and read the Easter story for yourselves this weekend.  Soak it in.  It’s truly mind blowing.  What if it’s true?

Just follow directions!

9 PAX at Ignition tried to shake down the Q about the weinke before the opening bell.  But YHC didn’t have a weinke planned wasn’t divulging the info.  All that was told was “Get a headlamp.  We are going to dark places.”

DCCS shared openly

HOW IT STARTED:

  • Mosey to new Lawson through the woods
  • Stop at various points for exercises and more trail blazing
  • Mosey to old Lawson through more woods

MAIN THANG:

  • Partner up for relay races with opposite speed
  • P1 runs hot lap around clubhouse parking lot
  • P2 does exercises until P1 back in position
    • Merkins x 2 rounds
    • Jump Squats x 2 rounds
    • Overhead Flutters x 2 rounds
  • RECOVVVVVEEERRRRRRRRRRRRR!
  • Switch Partners
  • P1 does Pull-ups x 10
  • P2 does Mike Tysons until P1 back in position
  • RECOVVVVVEERRRRRRRRRRRRRRRRRRRRRRRR!
  • Mosey down Lawson with core work at each intersection
  • Segment Hunting!
    • “Straight outta Lawson”
    • All you got for .66 miles from one end of Lawson Drive to the entrance
  • Mosey back to Crazy Cabin
  • Mike Tysons with a 400m sprint to the stop sign
  • Plank Jacks Derkins on benches

WHAT THE HECK HAPPENED?!?!

  • Ghosted is getting fast . . . But he needs to stop hanging around Gerber
  • Gerber and Ghosted didn’t recover but tried to finish the relay which caused them to miss directions for the next Thang . . . They both got reprimanded by the teacher and a note will be sent home to their parents
  • Cobbler kept moving today . . . I guess his partner Hurry inspired him . . . Keep pushing
  • Hurry doesn’t stop moving . . . Except when Hollywood calls plank jacks on tables . . . He was FLYING on Lawson Drive segment
  • Ice9’s right arm is getting HUGE . . . One arm pullups is impressive
  • Easy Button’s BACK . . . Literally his back has been hurting but he is back to his old speed seemingly
  • Dasher’s competitive spirit isn’t slowing down as he approaches Respectville . . . He screamed at me not to lose the lead to Ice9 . . . Calm down.  You shouldn’t be yelling like that at your age
  • Schnitzel is sneaky fast . . . At The Rooster he came out of his casing (that just sounds awkward) and showed us that he has some serious wheels . . . Looking forward to him being a regular at Ignition and Swarm

ANNOUNCEMENTS:

  • Praise that Surge’s niece continues to recover . . . Awesome to hear Jim was able to FaceTime with her . . . Let’s count our blessings each day . . . Go out of your way today to tell somebody WHY you love them
  • CPR next Monday night . . . See Newschannel for link to sign up . . . Don’t second guess yourself of why you need it
  • New Workouts:
    • This coming Monday @ 0515-0600 at Waxhaw Elementary . . . Bring a cinderblock (Posse is Site Q)
    • Thursday April 1 @ 6:00pm at Walnut Creek clubhouse . . . Mountain Biking and fellowship to follow (Rockwell is Site Q)
  • Read the backblast from this weekend’s F3 Waxhaw Joint Board meeting with SOB (Ballantyne) and Area 51 (Matthews, Pineville) Regions . . . We want to grow and we need more leaders . . . Reach out if you want to discuss a next step for you

DW took us out in Prayer . . . Have a blessed week by blessing somebody in your path

Joint Board Meeting for Area 51/SOB/Waxhaw

18 men from the 3 South Charlotte crime families Region Boards showed up at Cerberus AO (Waverly) to workout and then discuss how we can better Plant, Grow, and Serve our collective communities.  The idea was that our Regions are so close geographically, that our Board members should collaborate more in order to reach more Sad Clowns.

If you haven’t been in F3 too long, let’s give a quick recap of the Board’s role and responsibility:

  • WHAT:  A selected group of PAX tasked with accelerating and invigorating Male Community Leadership
  • WHY:  Ensuring the Region is adhering to the 5 Core Principles and helping identify opportunities to grow the PAX and the Region
  • WHO:  High Impact Men (HIM) that have been identified as passionate leaders who care about F3 and their PAX
  • HOW:  Specific roles to keep each Board member focused on his area of strength
  • WHEN:  Routine meetings (i.e. Monthly) and regular correspondence to keep a pulse on all 3 Fs within the Region
  • WHERE:  Each Region has their own Board (or SLT – Shared Leadership Team) and structure

Group discussion:

  • How can we come out hot post-Covid?
    • FNG activities
    • Kotters ideas
  • What are some cross-regional initiatives (CSAUPs, Q school, Site Q school, etc.)?
    • Coordinate and share calendars
    • Create Slack channels for Functional Qs
  • Expansion:
    • 2025 Goal for F3 Nation:  250k PAX
    • Importance of Expansion
    • Ways (i.e. different type/times of workouts) and Geographic areas to target

Break out by function:

  • GROUPS:
    • 1st F/CSAUP/Expansion
    • 2nd F
    • 3rd F
    • Weaselshaker/IT/COMZ
    • Nantan
  • TOPICS
    • What do see as your responsibilities in your role?
    • What has been your favorite event in your region or thing that your region does that pertains to your function?
    • What is an event or something that another region does that you would like your region to do?

Key Takeaways:

  • Cheese Curd and Flipper have quite a bromance competition at workouts
  • We need to have a better connection to other Regions
    • Swap Qs, Clown Car for CSAUPs, etc.
    • Slack channels for the different Functional Qs to share ideas
    • Newsletter for our local PAX to learn some other things going on with neighboring Regions
  • PAX should have a better connection to F3 Nation
    • Listen to Podcasts (COT, Pick up the 6, and 43 Feet)
    • Subscribe to bi-weekly newsletter
    • Check out social media posts
  • We need to grow and expand
    • More PAX:  Not because we get paid by number of PAX working out
      • There are a LOT of men, especially after the past year, who need better Fitness, Fellowship, and Faith
      • EH FNGs but also hunt down Kotters and be intentional about asking them to come back
    • Look for ways to grow inside and outside “our four walls”
      • New types and times for workouts
      • New areas that are currently underserved
      • Splitting workouts if there are consistently 15ish PAX each day . . . Addition by Division is REAL!
  • We need MORE LEADERS
    • If you are reading this and feel inspired/convicted to do more within F3:
      • Reach out to a Board member to ask what you can do
      • Go lead something . . . Start a new workout, do a service project, signup to Q a workout/site
    • If you are reading this and DON’T feel you need to do something:
      • Why not?  Have you not benefited from F3?  The more you give to F3, the more you will get out of it
      • Do you not feel “qualified”?  There are no qualifications

We are incredibly blessed to have F3 and the Boards take our responsibility very seriously to share it and grow it.  We have a LOT of opportunity individually and collectively to PLANT, GROW, and SERVE.  Let’s continue to get after it and accelerate in our Fitness, Fellowship, and Faith.  If we each our doing this, we will attract more men and make our communities better.

Popeye has a Fat Signal?!?!

Upon early arrival into the parking lot, 3 guys were already there ready to get after it pre-run for Impromptu.  Then 4 others showed up to the aforementioned “Limited Running” Swarm . . . That great marketing worked for 2 suckers Popeye and Surge.

WARMUP:  Mosey lap, SSH, Merkins, In-and-Outs, StumpJumpers

THANG:  Grab a dumbbell or KB

  • Exercises at each pole along path
  • Dealers Choice at Top circle (each PAX calls an exercise and then runs or Rifle Carries)
  • Bearmuda Triangle with 10 merkins, 10 in-and-outs, 10 knee ups x 2
  • Ab Webb
  • Supines
  • Sprints
  • Super-Lo Webb
  • Exercises at each pole along front stretch
  • Sprints

MOLESKINE:  Not much mileage . . . Focused on upper body to save the legs for The Rooster

  • Have you guys seen Popeye lately?  The man is on fire
    • Posting more often
    • Dropping weight
    • Changing his diet
    • Posting at running workouts
    • Posting in the Playhouse
    • Posting at “harder” workouts
  • The last “harder” is in quotation marks because Popeye mentioned after the workout that a couple of the Clydesdales in his stable have reached out and inquired about Popeye’s opinion of these “other” workouts that he has been posting at:
    • What are they like?
    • Do you get left in the 6?
    • Is there a secret handshake?
    • Does Ice9 actually puke or is it all a show?
    • Can you keep up?
  • Popeye referred to his recent attendance at these “harder” workouts as a “Fat Signal” to some other PAX
    • He has told guys that they CAN do it
    • He has told guys that they SHOULD do it
    • He has told guys that Ice9 DOES actually puke
    • He has told guys that NOBODY leaves the 6 behind in these workouts
    • He is SHOWING guys that HE is IMPROVED because of these workouts
  • QUESTIONS:
    • What is stopping YOU from attending one of these “harder” workouts?
    • What misconceptions have YOU created about these workouts?
    • When are you going to put your ego aside and GET BETTER?
    • What brother do you need to PUSH to attend one of these workouts?
  • Thanks to Popeye for not just TALKING but SHOWING how to lead . . . Well done brother!

CHALLENGE:  These aren’t “Extreme” workouts . . . Just maybe something you aren’t used to.  It might be gear (Diesel) or only Running (Pursuit, Waxhaw Express, Morning Woods), or both (Cowbell), or just 15 extra minutes (Ignition, Swarm).  So pick 2 next week and send up “YOUR SIGNAL” for others to join you!   

What’s a FormGasm?

4 5 6 PAX headed to Cerberus for a field trip.  YHC did some scouting yesterday of Waverly area and wanted to do some exploring of Rea Farms.

LET’S GO:

  • DiCCS
    • Disclaimer:  All these guy know the drill
    • CPR:  We are going to be working out next to the Emergency Room so we are covered there
    • Cell Phone:  No one had one so YHC went back and grabbed mine (to the applause of Zinfandel and to the rolling eyes of Alf)
    • Safety:  We are crossing Providence so headlamps are recommended but YHC was only one who blinded cars at the stop light
  • Mosey to side of Harris Teeter
    • Warmup exercises

MAIN EVENT:

  • Stairs
    • Up/Down x 3
    • 5 Burpees at Top
    • Repeato x 3
  • Grass Field
    • Broad Jump Burpees across
    • A leisurely stroll while picking flowers and listening to grown men grunt Army Crawl across
    • Mike Webb
      • 1 Mike Tyson & 4 Shoulder Presses
      • Repeat til you complain about your feet slipping 10 & 40
  • Half Wall
    • P1 Derkins
    • P2 Bear Crawl
    • Repeat
  • Stairs Part Deux
    • Up/Down x 3
    • 10 Bomb Jacks at Top
    • Repeato x 5 (lowering Jacks by 2 each time)
    • Plank work with Elbow touches and 6″ holds
  • 3/4 Wall
    • 10 up and overs OYO
  • Viva Parking Lot
    • Lawson Webb on Curb
    • Derkins x 2, 4, 6, 8, 10
    • Dips x 10, 10, 10, 10, 10
    • Have a Nice Day for 30 seconds

THE WRAP-UP:

  • It’s always great to get 50% more PAX than you started the workout
  • Fredo joined in as we were departing COT; great seeing him make the long horse back ride from Waxhaw to his old stomping grounds . . . That bumpy dirt road must have knocked the counting out of your brain as I saw you make a couple extra trips on those stairs
  • O’Tannenbaum wasn’t going to miss the stairs workout until he almost missed the stairs workout by arriving 60 seconds late . . . Great push today
  • Snowflake, ever the gentleman, stayed back for O’T . . . Or was it because he needed somebody to hold his hand crossing the street?
  • Alf crushed the burpees but was a hard #RefuseNeck on the Army Crawl . . . Or was it due to him wanting to “check everybody’s form” . . . not that there’s anything wrong with that
  • Zinfandel openly admits to coming out of the form police closet and had his ticket pad in hand when Alf  apparently pimp walked lunged across the field during Army Crawls . . . He changed from writing a ticket to a full #FormGasm as he was yelling in between deep breaths during the Army Crawl

ANNOUNCEMENTS:

  • Prayers for Bout Time and his 5 year old son, Jennings, who is having a bone marrow transplant
  • Q School:  Saturday March 6th
    • 0630-0800 at Cuthberston Middle
    • You will get a workout and some tips on how to Q and/or Q better
    • If you have never been to Q School, you need to go . . . Or face being kicked out of F3 
    • Click Here to signup:  https://forms.gle/QmMgMUyEW2gHLDkh7
  • The Rooster:  Saturday March 13th
    • 0600 in Rock Hill
    • 5 man team relay
    • Each guy runs 1 mile at a time
    • Teams will be made up to even out the speeds so we can compete against other Waxhaw Teams
    • Great 1st F and better 2nd F to get to know your F3 brothers
    • Hit up Rubbermaid or Bottlecap to get more info and/or commit

YHC took us out with reminder about living out today in a grateful way . . . Tomorrow is not promised so act like it . . . Let’s Act!

In Pursuit of LIES!

10 PAX took a field trip to a new neighborhood at Pursuit with the goal of hitting some hills.  Mission accomplished.

WARMUP:

  • Mosey to Creekview Dr. roundabout
  • A couple stretches

THANG:

  • Your mosey pace was now considered 2nd gear . . . And we won’t use that gear anymore
  • Use your 3rd gear (a little more uncomfortable but not a sprint) going up hills (.2 – .5 miles at a time)
  • Use your 1st gear (a little faster than walking) for recovery down the hills
  • We ventured into Prescott neighborhood for 3 hills (.2, .3, and .4 miles)
  • Continued the 1st gear/3rd gear them all the way back to clubhouse

WRAP-UP

  • If you call “LAST ONE” you get a VERY clear picture of who has been sandbagging during the workout
  • On an unrelated note, Foot Long and RoboCall can be pretty fast . . . And they don’t like to be lied to
  • Wolverine is impressive even with a bum wheel
  • Soft Pretzel is a beast, leading the way up the hills . . . He’s ready for his Swarm Q tomorrow (PLUG:  Cuthbertson 0515)
  • Tuck and Hollywood and Rubbermaid just never stop running
  • Ghosted is getting faster and faster . . . Well done . . . He’s ready for his VQ on Saturday (PLUG:  Commitment 0630)
  • Goodfella is rounding back into shape and challenged the lead on the hills

Thanks to Wolverine for “invite” to Q.  Great work gents!

I’m meeting Murph at The Arsenal

8 PAX crossed state lines for the warmth of the Palmetto state at The Arsenal

WARMUP:

  • Even though SC doesn’t follow the rulz, the proper DiCCS were mentioned (the “I” is for Ice in the winter)
  • SSH, Dodge a car, 5 burpees, Imperial walkers, Squats

THANG:

  • Half Murph
    • 5 Pull-ups, 10 Merkins, 15 Squats
    • 4 rounds then run 1/4 mile, 3 rounds and run, 2 rounds and run, 1 round and run
  • Hill-Valley-Hill sprints
    • 5 down and ups
  • Warm hair burners
    • Partner up
    • Place KB in a Coke plastic tray
    • P1 pushes tray
    • P2 does 3 burpees and catches P1
  • Sprints at front of school
  • Balls to wall
    • Shoulder taps
    • Hip slaps

COLDSKINE:

  • Great AO with lots of cars to dodge things to do
  • Always great to have fellow Coke-man General at a workout . . . Well done on pre-run
  • Nice to see Atlas and Cobbler back out after recent/current injuries
  • Not nice to see Periscope get injured . . . Heal up quickly
  • Thanks to Brexit for the invite . . . And all the work he has done on www.F3Waxhaw.com
  • Chastain is a beast on the sprints . . . Thanks for driving 45 minutes to post with me
  • Soft Pretzel is at the front in everything . . . Love having him at workouts as I know I will be pushed/pulled

ANNOUNCEMENTS:

  • Prayers for FBI agents and their families . . . Horrible tragedy in Florida
  • Waxtravaganza . . . Saturday CSAUP (Completely Stupid And Utterly Pointless)
    • Rucking starts at 0700
    • Bootcamp starts at 0730
    • We will mosey to several different AOs for 15 minute bootcamps
    • Finishing at 11:00am for beers at the Waxhaw Taphouse
    • Commit now . . . You won’t regret getting to know fellow men doing something stupid

Roosters have Shoulders too!

12 PAX put the petal down at Ignition on a surprisingly warmer than expected mid-30s morning.  With The Rooster officially being announced for mid-March (1 mile relay team event), YHC has been plotting how to get more PAX involved and how to get the training started.

COCKA-

  • DCCS with emphasis on headlamps since we are venturing out of the chicken coop
  • Warmup Way too fast of a mosey to front of high school for various exercises IC (in cadence)
  • Mosey to high school/Champion Forest with warning to slow it down as PAX will need some energy

DOODLE-

  • The Rooster training begins
    • Timed 1 mile from entrance of CF to end of cul-de-sac
  • Runners need some shoulder muscles to intimidate the other Roosters
    • T-Tap Merkin Mile
      • Run back to entrance stopping at all 20 lights
      • 5 T-Tap Merkins (hand release with arms out wide, push up to plank, tap both shoulders

DOO!

  • Mosey to High School stairs for 4 stops for 10 BombJacks and 10 Knee-ups
  • 2 Rounds of Mike Tysons and Scorpion Dry Docks (one leg up) while the Flash crew made fun of our arms admired our new Rooster Shoulders
  • Triple Nickel
    • 10 Mike Tysons at stairs
    • 10 Column Merkins at Middle School portico
  • Finish with some sprints around the front of school

ROOSTER RAP-UP

  • Ghosted made his first appearance at Ignition . . . The dude is crushing it.  He told me today that his plan is to add one workout per week each month.  Love the planning and the conviction to stick with it.
  • Nice work by Mad Dog getting out of his comfort zone and posting at Ignition as well . . . Part of me thought he was just coming to inspect the headlamps situation but he stuck with us the entire time
  • Love seeing Chastain at some different workouts . . . He is fast and good to have around for the mumblechatter
  • Carb Load and Ice9 epitomize how to attack the 1st F . . . Get after it early, Go all out until you can’t, Puke if needed, and then empty the tank at the end . . . I genuinely love having you guys at any workout I attend cuz I know the PAX will be pushed
  • CONFESSION:  I don’t do a lot of CSAUP/Spartan-type races.  There is a list of excuses ranging from not wanting to get injured, not wanting to pay money to get beat up, too busy with other commitments, etc.  However, I am coming around on the idea of participating in different events.  In the ones that I have done, I have realized that the fellowship and connection are VERY important and far outweigh the excuses.  AND, I am becoming more physically and mentally stronger as I’m preparing for these events.  One example is Wolverine’s Virtual Running League that he roped a few of us into last year.  I don’t like running but when doing it as a group, it was fun and all of us got WAY faster and WAY more fit.  Not to mention, I am WAY closer to the guys on a personal level now (in fact, 5 of us are in a shield lock group now . . . Mad Dog you better start running more).  MY POINT?  Doing some hard things you typically don’t do can change your life for the better.  So commit now to the Wax-Travaganza this Saturday!  And The Rooster on March 13th.  

Prayers for the family of Double Trouble, Metro PAX who lost his battle with COVID this week