The weather was great compared to what was expected. A little damp and windy but above freezing at Last Call. Two brave Pax ventured out and had a final workout for the week. As we approached 5:32 DiCCS were given and we were off.
Warmup
Thang
Announcements
Busy day lets keep this short and sweet. Thirteen Pax joined me at Bushwood this morning for a little fun in the gloom. As 5:28 rolled around started the DiCCS asked if there were any requests, and at 5:30 One Star arrived and we took off. Yep no Weinke so lets wing it.
We started with a Mosey to the large parking lot for some warmup consisting of SSH, Merkins, stretching, and Mountain climbers. From there we Moseyed to Turkey Hunt Ct, for 10 Dry Docks on the way down each mailbox, and 10 squats on the way back stopping at each mailbox on the right. While waiting for the 6 Burpees were completed. From there a Mosey to Red Twig for 11s, 1 Lunge and 10 Big Boys. I don’t think Red Twig is much shorter than Turkey Hunt incase you were wondering. With 15 min to go we Moseyed back to the rock pile for a lifting rock. The Pax completed 54 Curls, 27 Tris, 9 Squat Press, 27 Rows, and 18 Presses with a lap around the bus parking lot after every other exercise. We returned the rocks with enough time for the wall. We completed 9 balls to the wall Shoulder Taps, 18 Donkey Kicks, 36 Jabs, and 72 Air Press. From there we headed back to COT.
Everyone pushed hard, Big Ben continued his rehab but would not let that stop him. He completed his own grueling beatdown while we moseyed.
Christ Closet giveaway this Saturday from 9 – 1
Memorial Day the Murph returns to Waxhaw
Bushwood and Last Call need Qs, step up or they will assign you a week.
The Waxhaw April 1 Q Challenge landed in my lap this morning as 11 Pax joined me for some fun. I asked for any requests before we began and at 5:30 DiCCS was given and we were off.
We started with a Mosey around the lower lot to the stairs and warmed up with SSH, Merkins, Mountain Climbers, stretching, and Imperial Walkers. From there we proceeded for a little Paula Abdul to the globe with 10 Hand Release Merkins up and one Burpee on the way back. From the globe to the path on the other side of the middle school we alternated 10 Squats and 5 Mike Tysons at the lights on the left. Wait I know it’s been a while but how could I forget about the walls, let’s do a little balls to the wall with 10 Shoulder Taps then 10 Donkey Kicks, then 8 and well that was stupid so we left for a Mosey to the picnic tables. Partnering up we completed 200 Dips, 100 Derkins, and 50 Step-Ups while the other ran to the right down the overhang and back. As we were proceeding with great time we Moseyed to the lower lot for 4 corners completed 20 reps of LBC, Flutters, V-Ups, Heels To Heaven with a Burpee in the middle. With five minutes to spare we ascended and descended around the right side of the lot. Starting at the first corner we completed 5 Shoulder Tap Merkins at the first corner, the Merkins and added Big Boys at the second. Third corner we added Moroccan Night Club, then lost one exercise at each corner till back at COT.
It felt good to Q again, unless you have taken a leave and come back you don’t realize how much you miss F3 and the brothers in the gloom. Everyone reach out to those around keep pumping them up and stay vocal. Noonan was particularly fond of the Hand Release Merkins starting out today after yesterdays Ab and Merkin fest. Everyone pushed hard today and stayed together with minimal Mary, well done Pax.
VQ alert for this Friday at Last Call at promptly 5:32am Orchid will pop his cherry, this will be the first VQ for the site. Christ Closet Thursday night after Clyent Dinner head over and load the trucks for the trip east to Pender County for the weekends giveaway. On January 1, 8 total guys (Smugler, Orchid, One Star, The Juice) started a weight loss challenge and they lost a combined 100+ pounds with Orchid dropping 23. From the sounds of things they have 4 future Pax to bring out, well done guys. Please keep Honeycombs son soon to be named Chums who will have hand surgery after a fight with a hedge trimmer in your prayers. One Star took us out.
Starting the morning at 37 degrees can always be painful but feels like heaven after 10- minutes. DiCCS were given two minutes before 5:30 started with a 600M Mosey which is only makes sense for 6-year anniversary. PAX ten completed the warmup:
20 SSH
15 Imperial walkers
10 downward and 10 upward dog
Calf stretch 15 seconds per leg
Left and right runners stretch
The Thang
PAX divided up into 2 teams and was introduced to the 6-station circuit which were equally spaced around the 600M loop.
Team one started with the right-hand side of the circuit while the second team started on the left. The teams were tasked to complete the circuit 5 times with a 600M run after loop. Being a six-year anniversary, only makes sense to do multiples of 6 reps at each pain station. Round one started with 30 reps and the next round was reduced by 6. Rinse and repeat, three more times. Well we did not complete 5 rounds but did get through 4 which equated to 84 reps at each pain station and logged 3 miles.
Team one had the honor of starting with 30 Burpees while team two started with 30 Dry Docks. Team two completed 4 stations while team one was only on second station. One Star said, something must be wrong with team one guys. Zinfandel said wait until you guys get to the last station. Reality hit them quickly how much fun it was to complete 30 Burpees! One Star stated during Namarama, I now understand and that was not nice!
Everyone pushed hard today and got in a good workout F3 style! I wanted to give a shout out to Goodfella for all he has done to assist with building up Dromedary and in our thoughts!
Announcements
Service project, Hot Wheels, downtown Waxhaw to build a ramp for a nine-year girl in a wheelchair Nov 7th.
Chicken Little will lead a Turkey Trot Thanksgiving Day and post info on The Playhouse and News Channel.
Makeshift Marathon 2020 Nov 14: complete marathon by creating a relay team, run a 10k, run ½ marathon, or run complete marathon by yourself. Please makes sure you go to link and register.
Prayer Request
Kelli Niro (premature wife) decided not to take the medication and need our Lord to guide her.
Turning 43 on week 43 lets start off right at Asylum on this nice crisp fall morning. Where would we go, what would we do its anyone’s guess as 5:15 rolls around. I did know we would work in 43 Burpees throughout the workout, hey if I have to do them you will join me in the fun. DiCCS were given and we were off. Beginning with a short Mosey to the doctors office for some SSH, Merkins, Calf Stretch, Mountain Climbers, Imperial Walkers, and yep Burpees.
Starting the Thang with a trip behind Chick-Fil-A we added another 5 burpees. Alternating a Bear Crawl and Lunge Walk with 5 Dry Docks between every other tree to the circle. At the circle yep 5 more Burpees, while we welcomed Posse to the party. We then completed a Paula Abdul (2 up 1 back) Merkins and LBC down the front of Target. Once completed yep 5 more Burpees. Then a Mosey up to the drive at Petsmart for yep, 5 more Burpees. Then a Mosey to the front of Petsmart running backwards across the front, oh wait did I mention 5 more Burpees. Then Toe Taps on the curb 1/2 way down with a jail break to the far curb and a backwards run for a return. Finishing the Toe Taps was another jail break across the front of Petsmart. Then you guessed it 5 more Burpees, with a Mosey down to Blackwood Ln and 5 more Burpees. Then 10 Big Boys at the bottom, and 10 squats back at the intersection for 5 trips. Once completed yep 5 more Burpees then a Mosey back around the rear of Petsmart and ending in front of Hickory Tavern. At the planter we completed 20 Derkins, 20 Dips, 20 Derkins. Time was called we headed back to COT.
Everyone pushed it today and got in a good workout starting the week off right, and stayed safe. Asylum begins at 5:15 for a certain Pax that could use a reminder. Fuse was the 6th man in line today sharing how he EH’d himself after hearing about F3 on the news and looking to break the plateau on his transformation 3 years ago, thank you for sharing.
Announcements
Tomorrow Qs
As I was asked yesterday to Q The Floater I was not sure what to do. Which hills do we tackle or no hills? Is it possible to only run down hill at the Floater? As 530 rolled around 14 Pax joined me for a little of this and that. DiCCS was given, the mandatory phones, lights, reflective attire, CPR, and Chapstick were present. For the Gazelles today you can knock out Burpees or circle for the 6 if done first.
We started with a quick Mosey around the church to the animal hospital parking lot for a mix of Side Straddle Hops, Merkins, Stretching, Mountain Climbers, and Imperial Walkers. A quick Mosey to the north end of N Providence St for a little Paula Abdul (two steps forward one step back) 10 Merkins on the way up, and 10 Squats on the way back. Barny Fife wait no it was Recalculating taking the reins of the form police today reminding everyone that a squat was not a back exercise. As we finished at the brewery we partnered up for 200 LBC, 150 Step Ups, 100 Derkins which was audibled to 200, 100, 75. The other partner ran the loop over the tracks to the bridge and Bear Crawled up the bridge, then Mosey back to swap spots. As everyone finished and the grumblings subsided we Moseyed to the other side of Providence Rd for 20, 15, 10, 5 Dips with a hot lap around the block in between.
As time was called for COT and everyone arrived back I am continued to be impressed by Chatterbox, and Ex-Lax. There never stop, never quit, never complain mentality has been noticed and impressive as they continue to get stronger and faster day after day, week after week. Everyone pushed hard and stayed safe, we continue to cross the roads together. It is great seeing the increase in reflective gear and headlamps. All complaints about the workout can go to management Carb Load, and Shake N Bake they will properly dispose in the garbage.
Announcements.
YHC took us out.
No waffling here, 6 Pax for this edition of Swarms wet t-shirt contest. I’m not going to lie, I tried to talk Smithers into coffee before the start. No dice as Premature, Tool Time, Mad Dog, and Easy Button arrived from the IPC week 4 relay.
DiCCS given, 5:15 comes and we are off with a Mosey to the bus awning at the High School. For a warmup we completed 20 SSH, Merkins, 20 Mountain Climbers, some stretching, and Imperial Walkers.
As the rain starts coming down harder a mosey to the circle at the football field for 11’s Dry Docks and LBC. By now we are soaked for 4 corners around the lower lot for 3 rounds of 10 Big Boys, 10 Merkins, 10 LBC, 10 Speed Skaters. By this point the parking lot was flooding and more fun was to be had. We completed a Paula Abdul (2 up 1 back) 10 Squats, 5 Bobby Hurleys. From the stop light we Moseyed to the High School awning for 3 no make that 2 rounds of 20 Derkins and 30 Dips. Heading back into the monsoon to COT with Mad Dog taking off like a bullet.
We got in around 5 miles today of wet sloppy work, and everyone pushed to make themselves better.
Announcements:
10/17 Blood Drive in Waxhaw
IPC tomorrow 6:30 follow The Playhouse / News Channel for more info as the location is locked down.
Mad Dog took us out.
For this installment of Asylum, DiCCS were given and we are staying on campus. There were a few cell phones, headlamps, and CPR certifications. As the clock struck 5:15 lets get moving, thats when it happened. I almost went down 2 steps in, the hammies were a little snug. Continued to the Dr office for the warm-up – 20 SSH, 20 Merkins, Calf Stretch, 20 Mountain Climbers, 19 Imperial Walkers.
The Thang: Mosey up 84 to the gas station, hang an left and head to Target parking lot. Time to circle the lot. Starting with 10 Big Boys run around the lot. Return for 10 Big Boys, then 10 Merkins at the next corner, run the lot. Lap 3 was 10 Big Boys, 10 Merkins, 10 Squats. Next Lap was Big Boys, Merkins, Squats, Hammers. Lap 5 started the descend dropping the Merkins, then squats, finishing when Hammers were completed. We then proceeded to Pet Smart for partner work. 50 Donkey Kicks, 100 LBC while partner 2 ran to the end of the lot, Burpee and back. Next we Moseyed to the planter at Brooklyn for 150 Dips, and 100 Derkins, while partner 2 dodged the US Foods truck around Hickory Tavern.
Moleskin: It was great to have Big Tuna, Chipolte, and Slip Out back with us this AM in the gloom. Everyone pushed it this morning and kept moving, just what a Monday needed. Next time Pax there will be more pain and less running. Turn Buckle pushed it getting in 3 miles and completing pain stations along the way, well done.
Announcements:
IPC – Week 0 this week, more info to come on The Playhouse
Christ Closet – Moving bins after Commitment
Shirt Order- shirt order for the 1 year anniversary needs to be in by tomorrow afternoon, links on The Playhouse and News Channel.
1 year Anniversary- Labor Day 3 options 6:30am Boot Camp, 5K, or Mash follows up with Coffeteria, 3rd F for donations. This year we are supporting Rice and Beans.
Blood Drive 10/17 – trying to get to 100 for this one.
CPR Certification – we are working on holding our own certification, more to come.
YHC took us out.