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.
Warmup
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.
The Thang
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
Moleskin
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
Warmup
Mosey to the bridge and back to circle. SSH, IW, Moroccan Night Clubs, Arm Circles, Mountain Climbers. Stretching – calves, runner’s pose, up/down dogs.
Thang
From circle to rick pile, 15 SSH’s every other tree.
To rock pile, partner up. 120 reps per team of curls, overhead press, tri’s, row’s and chest press. While partner lifts, run to end of road for 10 toe taps and return. Each partner finish with super set of all 5 previous exercises.
Mosey to front parking for 4 corners and middle station.
Corner 1 – Merkins x 15, Bobby Hurley’s x 15
Corner 2 – Big Boys x 15, Squats x 15
Corner 3 – Dry Docks x 15, Speed Skaters x 15
Corner 4 – LBC’s x 15, Plank jacks x 15
Middle – Burpee’s x 3 (after each corner)
Repeat above with corner reps x 10 each.
Mosey around back side of school to entrance road. 15 SSH’s every other tree to COT. Ab’s at COT with protractor, big boys and hammers.
Moleskin
Over 3 miles with plenty of rock reps and corners. Perfect workout prior to shelter-in-place snow/ice weekend.
Announcements:
Set-up & tear-down volunteers needed for Gibbs funeral service today.
Blood drive Saturday 1/22 at Weddington UMC.
Waxtravaganza Part Deux 2/12/22.
Christ closet delivery and folding party weekend of 1/28.
Revamp leadership beyond Qsource. Mad Dog and Zin working on detail…stay tuned
Upon arrival, a few raindrops were on our windshields. Q and PAX were perplexed as rain was not in the forecast and Q’s weinke had very little plans for under canopy work. That being said, Q checked the radar and advised the fellow PAX….”no worries, the radar shows just a little green dot of precipitation”. Let’s go!
Warmup
Mosey around parking lot. SSH) in cadence x 15, IW in cadence x 15, Merkins x 15, Moroccan Night Clubs x 15, Arm circles & Mountain Climbers in cadence x 15. Stretching – up/down dogs, calves, runner’s pose.
Thang
7-count ladder with plank jacks and dry docks and run from curb line to center island. Green dot spitting just enough to be annoying.
Mosey to middle school patio for step-ups (20), wall air presses in cadence (25), wall air jabs in cadence (25), dips (20) and derkins (10). Rinse and repeat all. Green dot let up while under cover.
Mosey to lower track and rock pile. 3 sets of 20 each of curls & overhead press. Run/jog a lap around track after each set of 20. At opposite corner of rock pile, 10 each squats and 10 each speed-skaters (2 is 1). After 6th lap, super set of 20 curls and 20 overhead press. Green dot sporadically let us know he was still there.
Mosey back to COT and finish with 25 SSH in cadence and Fiji’s / UNC’s infamous fast feet-drop downs. Green dot no where to be found.
Moleskin
8 Pax logged close to 3 miles and plenty of reps while getting (somewhat) wet from that damn green dot. Schnitzel set the fast pace and stayed out in front with his headlamp providing a good beacon of just how far out in front he was….nice work!
Announcements / Closing
Centerfold reminded all to take a look at the “3rd F” component for new years resolutions. Rice-and-beans being a perfect, weekly opportunity. One star shared “API” – Assume Positive Intent. Or in other words, as you talk to others at work and at home, forget about the negative and past mistakes. Open your mind and give others the benefit of the doubt leading into the conversation.
7 PAX showed up for Last Call for an under the lights work-out at MRHS. OK, stadium lights were on for the track team but we claim it was for our benefit. And the two minute later start time came in handy for those coming in hot, including yours truly.
Mosey around parking lot. SSH, IW, Moroccan Night Clubs, Wide Circles, Plank. Stretching – up/down dogs, calves, runner’s pose. Q was accused of plagiarizing warmup from Tuesday at Bushwood…..no argument.
The Thang
Mosey to MS entrance. 20 steps-ups (10 each leg) run a lap; 20 dips, run a lap; 20 derkins, run a lap. Repeato but all three exercises in a row (60 reps) and run a lap.
Mosey to globe at entrance. 25 calf raises.
Mosey to student lot for four corners. 2 burpees in the middle and 15 reps of the following at each corner. Repeato for a total of 2 rounds:
Mosey to east lot for 11-ladder. Plank jacks and SSH’s with run to center island.
Mosey back to COT.
Moleskin
3+ miles and a complete lap around campus. BottleCap and Carb Load out in front as usual which is a good push for all.
Announcements / Closing
Das Boot stated Christmas party in December. No date, so go ahead and “save the date” for all 31 days in anticipation.
10 PAX showed up at Bushwood for a cool and crisp round. Speaking for myself, a much needed work-out after a food and drink filled weekend and fartsack Monday.
Warmup
Mosey around parking lot. SSH, IW, Moroccan Night Clubs, Plank & Mountain Climbers. Stretching – up/down dogs, calves, runner’s pose.
The Thang
Mosey to Marvin Creek entrance. 20 steps-ups (10 each leg) on knee wall.
Mosey to Turkey Hunt cul-de-sac. Every mail box on left alternate between 10 speedskaters, 5 squats.
Mosey down Groves Edge, 5 merkins at each driveway on right.
At Red Twig Court, run to end for 15 Big Boys. Repeat.
Mosey back to school and rock pile. Grab a rock, grab a lane.
Mosey to front bus lot, grab the wall:
Jail break or Mosey back to COT.
Moleskin
Good work out with close to 3 miles. Good to have some SE Waxhaw residents / PAX come to the NW side of town.
Announcements / Closing
Take care of yourself in this crazy world but don’t hesitate to help others as well.
Showed up at Homecoming for Week 4 and final IPC of 2021. Arrived at 6:23 and no one here yet. Grabbed the coupon, put on the gloves and started to stretch. 6:28 and still no fellow PAX but assumed someone would be coming in hot. 6:30 came and went and now it’s 6:35 and still no one but me. Do I call it quits? Call it a day? Dare start the IPC by myself? What can go wrong in a dimly lit parking lot, with a cinder block and a workout routine that is meant to be brutal? I’m here and it’s a beautiful morning so what the hell….let’s go for it.
Gave myself the DICCS (if that’s possible), set the timer for 52:30, put the cell phone in my pocket in case I had to dial an SOS and hit start.
The Thang – MaryAnne’s Mayhem (as scripted by the F3 Greenwood boys):
Exercises are to be done in sets of 25 reps. After completing 25 reps, run to the cone that is 25 yards away and do 3 burpees. After the 3 burpees, run back and continue with exercise.
Exercises
• 200 curls
• 175 squats
• 150 Overhead Press
• 125 Kettlebell Swings
• 100 Merkins
• 75 Thrusters
• 50 Bonnie Blairs (right leg-left leg = 1 rep)
• 25 Blockees
Timer went off at rep 23 of the first set of Bonnie Blairs. So in the actual time limit, completed 848 of the scheduled 900 reps. But I’m here and surviving (barely) so went ahead and finished the full routine. Another 7 minutes, 42 seconds…..done!!!! Although the form police might have had some choice words for my final two sets and overall reps.
Moleskin
For many reasons, not a wise decision to proceed with an IPC solo act. I could have / should have got back in the truck and went home or joined the PAX at Commitment. But the IPC is designed and advertised as a “You vs. You” challenge. And it came down to just that…”Me vs. Me”.
During the 52 minutes and self-inflicted 7 minutes of OT, I had many thoughts of pausing, quitting and cheating. But the beauty or insanity of the IPC is to push yourself, mentally and physically. So I carried on and shared by thoughts with my coupon companion “Blockie”. Equivalent to Tom Hanks and “Wilson” from the movie Castaway. OK, not to that extreme but what else and who else was there to join in on the “fun”.
A man and his dog pulled into the parking lot around 7:15. Followed by a steady stream of parents and kids around 7:30 for some sporting event at Weddington. A few odd looks (and I’m sure comments) for this idiot working out by himself in a parking lot but ironically it didn’t bother me a bit. It actually provided motivation to keep pushing and finish.
I learned a lot this morning throughout this mental and physical challenge. Two years ago (before joining F3) I would have never dreamed of something this stupid but yet rewarding. Two years ago my alarm never went off at 5:45 am on a Saturday, 5:00 am on weekdays. Two years ago I didn’t do 9 reps, let alone 900 reps, of anything.
So thank you IPC. Thank you F3. It has changed my life at home, at work and overall. Of the three F’s, my investment in the Fitness aspect has more than paid off. The Fellowship aspect had broadened my social network as I have truly met and befriended some great men and leaders. The Faith aspect, as defined by F3 Nation “a belief in something outside oneself” is a work in progress but has grown leaps and bounds.
So in closing and until IPC 2022….Hallelujah! Holy S#$t! Where’s the Tylenol!?
15 PAX showed up at Dromedary for a hump day post. Humidity was back with a vengeance so reminder that summer in Charlotte has not gone away yet.
Warmup
Mosey around parking lot. SSH, IW, Moroccan Night Clubs, Plank & Mountain Climbers. Stretching – up/down dogs, calves, runner’s pose.
The Thang
Entrance road to around globe – Alternate light poles on left with 2 exercises. 10 SSH’s / 5 Bobby Hurley’s .
Mosey to MRMS front entrance courtyard / canopy:
To the MRMS rear patio. Whiteboard with exercise routine on display. Sets/reps consisted of:
Run lap around track. At half way point, 2 Burpees.
Repeat all of the above one more time. MRMS canopy changed up slightly with PAX calling out ab exercise of choice after arms. MRMS rear patio changed to 15 reps each, 30 for legs.
Mosey back to MRHS parking lot. 7-Ladder consisting of Mike Tysons & Bomb Jacks.
Mosey back to COT.
Moleskin
Rain held off but work-out and humidity had everyone drenched.
Announcements / Closing
Convergence, IPC and 9/11 event all planned for Saturday. Stay tuned for more details and logistics. Prayers for family members of One Star, JWow and Johnny Utah.
Fresh off a week at Lake Anna, VA and a “few” Corona’s, Q was questioning his Wienke before even starting, But cool temps and low humidity made for a perfect morning to get to work.
Recalculating conducted a one-man Mash. Kid Rock and Rubbermaid ran the trails. 12 PAX for the post.
Warmup
Mosey to the bridge and back to circle. SSH, IW, Moroccan Night Clubs & Mountain Climbers all x 15. Stretching – calf followed by up/down dogs and runner’s stretch.
Thang
Mosey from circle to rock pile stopping at every other tree for 10 SSH’s at each. On to rock pile for PAX to select rock of their choice. 3 sets of 25 each of curls, overhead press, tri’s and laying chest press. Run/jog a lap to end of road after each set of 25. 75×4 = 300 reps total with 12 laps in between.
Mosey to front parking lot for 4 corners and burpees in the middle. Return to the middle after each corner.
Corner 1 – Merkins x 15, Bobby Hurley’s x 15
Corner 2 – Big Boyz x 15, squats x 15
Corner 3 – Dry Docks x 15, Speed Skaters x 15
Corner 4 – LBC’s x 15, Plank jacks x 15
Middle – Burpee’s x 3
Repeat above for second round with corner reps x 10 each.
Ladder-7 consisting of merkins and plank jacks.
Mosey back to COT. Abs of Big Boyz, Flutters and Heels to Heaven until times up.
Moleskin
Q survived (barely) and all PAX had a good sweat, workout and close to 4 miles to start the holiday weekend off on the right foot.
Announcements:
Service yard / planting work at Five Stones at 8:30.
Monday convergence at Cuthbertson at 6:30 am for “1776 Challenge”. Bring a coupon if you have one. Also taking donations for Christ Closet and Rice N Beans. Carb Load sent out a pre-blast with further details.
Have a safe and enjoyable holiday!!!
Warmup
Mosey around parking lot. SSH) in cadence x 15, IW in cadence x 15, Merkins in cadence x 15, Moroccan Night Clubs x 15 & Mountain Climbers in cadence x 15. Stretching – up/down dogs, calves.
Thang
11-count ladder with plank jacks and dry docks and run from curb line to center island.
Mosey to middle school patio for step-ups (20), wall air presses in cadence (25), wall air jabs in cadence (25) and dips (20).
Mosey to lower track and rock pile. 3 sets of 20 each of curls, overhead press and chest press. Run/jog a lap around track after each set of 20. At opposite corner of rock pile, 10 each squats.
Mosey back to COT and finish with 10 Big Boys and 10 V-ups.
Moleskin
8 Pax and 4 Mashers made up hump day’s dirty dozen. Close to 3 miles and plenty of reps on a cool, lower humidity day helped get the day off on the right foot. Good to have Premature back after his recent medical issues.
Announcements / Closing
Saturday Christ Closet in need of help for furniture (in and out) shuffle. Starts at 8:30 am.
Same as my last Q at Dromedary with rain in the forecast, Weinke was prepared to utilize the multiple canopies at the Marvin campus and to stay somewhat dry. Upon arrival, very little rain falling and radar looked clear so ventured around the campus but kept the canopies and amenities in play for some fun (pain). 12 Pax, 2 mashers.
Warmup
Mosey around parking lot. SSH, IW, Plank. Stretching – up/down dogs, calves, runner’s pose.
The Thang
Mosey to entrance road. Multiple stations (9 in total) for 9 different exercises. At each station, start with exercise #1 for 10 reps. At each subsequent station, add an exercise and increase reps of subsequent exercises by 5. Mosey / run between each station and sets. When all done, total reps = 1,050 and roughly 2.5 miles in between.
Mosey back to COT.
Moleskin
Modified Weinke for hernia and shoulder issue sufferers (ie today’s Q). Therefore, lots of legs, no Abs or shoulders.
Announcements / Closing
Saturday folding party at Christ Closet 9:00 am to 1:00 pm.
Monday convergence at Asylum for mental health awareness. Guest speaker to be in attendance to address subject.
Rice and beans tonight uptown, North Tryon.