Disclaimer – With Q (Noonan) heading out of town and with my typing fingers at least being healthy, a short and sweet BB by proxy below.
Warm-up: Side straddle hops, imperial walkers, Moroccan night clubs, merkins, plank jacks, mountain climbers, calf stretch.
Mosey to entrance road for Paul Abduls. Burpee x 1 at 2nd pole; speed-skaters x 10 at 1st pole back. Repeat around globe and back to alcove. Wall work with air presses and jabs.
Mosey to HS front entrance, partner up. Partner #1 run, partner #2 exercise. Exercises: Big boyz, Bobby Hurley’s and hand release merkins. Repeato twice.
Mosey to MS track, grab a rock and same partner. Partner #1 run a lap with two burpees at midpoint. Partner #2 exercise. Exercises: Curls, OH Press & Tri’s.
Mosey to front lot. 5 squats and each tree to COT. Finish with 1 minute of heels to heaven at COT.
Announcements:
WTF Trail Run this Saturday at Blackhawk. Sign-up still open through late this afternoon. Draft tonight for teams of 3. +/- 80 participants signed up so far. Commitment and Homecoming to converge at Blackhawk for 6:30 bootcamp led by Shop Dawg.
Juice on VQ tomorrow at Body Shop. Schnitzel on Q Friday at Last Call.
Prayers for Johnny Utah’s friend, Nick.
8 PAX showed up at Dromedary for a hump day post. 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 but decided to stick with the canopy-Weinke anyway.
Warmup
Mosey around parking lot. SSH, IW, Moroccan Night Clubs, Plank & Mountain Climbers. Stretching – up/down dogs, calves, runner’s pose.
The Thang
To the MRMS rear patio. Whiteboard with exercise routine on display. Sets/reps consisted of:
Mosey to MRMS front entrance courtyard / canopy:
Mosey back to rear patio. Run lap around track. At half way point, 5 Burpees.
Repeat above two more times. PAX called out ab exercise of their choice highlighted by Das Boot’s “J-Lo Pickle Pounders” and Honeycombs “Snowangels”. Final courtyard ab-round included 10 donkey kicks.
Mosey back to MRHS parking lot. 5 squats, 5 merkins at each tree. 5 squats, 5 dry docks at each tree on the return. Mosey (lap) back to COT.
Moleskin
PAX remained dry (other than sweat) as the rain held off. Canopies never came into play other than use for a good post.
Announcements / Closing
Q-School this Saturday at Cuthbertson 6:30. Smuggler on Q tomorrow at The Body Shop.
14 PAX (12 plus 2 Mashers) convened at The Body Shop for warm, mid 40 degree tune up. Based on the attire and upbeat aura at 5:30 am, you can sense that spring and warmer weather is fast approaching.
Warmup
Mosey around parking lot. Moroccan Night Clubs, SSH, IW, Plank, Merkins & Mountain Climbers. Stretching – up/down dogs and calves.
The Thang
To the rock pile. Partner-up, grab a rock and convene at entrance road near rock pile. Partner #1 runs to 2nd light pole and does ab exercises while partner #2 does rock exercises. Switch-off when partner #1 returns. Sets/reps consisted of:
Shoulder press x AMRAP. 10 LBC’s.
Curls x AMRAP. 10 Heels to Heaven.
Triceps x AMRAP. 10 American Hammers.
Rows x AMRAP. 10 Big Boys.
Audible and rifle carry rock to parking lot for “repeato” of above. Road becomes too dangerous with early-arrival Rea View staff barreling around the corner for work.
Finished rock and abs. Line up at back line of parking lot for “11’s” – Run width of parking lot. Alternate between dry docks and plank jacks at each end.
Superset of 80 rock reps (20 each of above rock exercise) and 40 ab reps (10 each of above ab exercise). Rifle carry rock back to rock pile.
Mosey around bus lot to COT.
Moleskin
Knee still less than 100% after falling at CSAUP trail run but felt good enough to jump back into the Q saddle. May wake up tomorrow with a different opinion but what the hell.
Welcome Tim Gray, FNG, AKA “Orchid”. As a Boston native and Patriots fan, we originally went with “Buc” (see SB LV for details). Orchid was a post Q suggestion by fellow PAX and has a much better ring and feel to it (Google “Robert Kraft 2019 arrest” for specifics). Tim is married with 3 kids, lives in Firethorne and enjoys all sports, specifically tennis and golf. He was recruited by his fellow Firethornians, specifically Smuggler. Welcome Tim and keep the Firethorne FNG train rolling!
Announcements / Closing
Last Call 6:00 am tomorrow MRHS
BB is for Last Call on 2/5/21. Been locked out of F3 website and WordPress. Thanks to Posse for getting my profile and password credentials fixed.
With the rain falling, had an audible Wienke in hand if needed. But upon starting at 6:00 am (ok 6:02), Mother Nature cooperated with just light drizzle and therefore stuck to the plan. Told PAX that there won’t be much running or legs in preparation of Saturday’s CSAUP.
Warmup
Mosey around parking lot. SSH, IW, Night Clubs, Mountain Climbers. Stretching – up/down dogs, calves and runners pose.
The Thang
To the rock pile. PAX proceeded with caution and picking out rock while on the look out for Smugglers “soiled” headband from week prior. Grab a rock and rifle carry to lower parking lot. Pick a lane and line up at back line. Sets/reps consisted of:
Curls x 20, run to mid-point island for squats x 10 and return to back line. Repeat twice for 60 total rock reps, 30 total leg reps.
Shoulder press x 20, run to mid-point island for lunges x 10 and return to back line. Repeat twice for 60 total rock reps, 30 total leg reps.
Triceps x 20, run to mid-point island for Bobby Hurley’s x 10 and return to back line. Repeat twice for 60 total rock reps, 30 total leg reps.
Rows x 20, run to mid-point island for IW’s squats x 10 and return to back line. Repeat twice for 60 total rock reps, 30 total leg reps. Focus on form with IW’s to get a good stretch for Saturday’s CSAUP.
Superset of 80 reps (20 each of above for exercises). Rifle carry rock back to rock pile.
Mosey back to parking lot for “11’s” – Run width of parking lot. Alternate between dry docks and plank jacks at each end.
Off to COT.
Moleskin
So much for no running / legs….logged +2.5 miles and 120 reps in between rock reps / fun.
Announcements / Closing
Waxhaw World Tour CSAUP February 6, 2021 at 7:00 am to 11:00 am, starting and ending at Watchtower. Details on all social media platforms. Waxhaw Tap House will accommodate all PAX with an early opening following the event. Rest up, hydrate and stretch for those participating.
Greeted with some new faces (to Commitment that is). When asked names, a striking young lad said “FNG” but Nails soon called him out as a newer PAX, Costanza. Costanza explained his displeasure with that name….wrong answer!!!
Warmup
Mosey to the bridge and back to Nesbit circle. SSH, IW, Night Clubs, Mountain Climbers and repeato SSH x 25. Stretching – up/down dogs, calves and runners pose.
The Thang
From circle to top of hill (road), alternate between 5 merkins and speed skaters at every other tree.
To the rock pile. Grab a rock and rifle carry to lower parking lot. Pick a lane and line up at back line. Sets/reps consisted of:
Curls x 15, run to each island for squats x 5, monkey humpers x 5 and Bobby Hurley’s x 5 and return to back line. Repeat twice for 45 total rock reps, 45 total leg reps.
Shoulder press x 15, run to each island for squats x 5, monkey humpers x 5 and Bobby Hurley’s x 5 and return to back line. Repeat twice for 45 total rock reps, 45 total leg reps.
Triceps x 15, run to each island for squats x 5, monkey humpers x 5 and Bobby Hurley’s x 5 and return to back line. Repeat twice for 45 total rock reps, 45 total leg reps.
Rows x 15, run to each island for squats x 5, monkey humpers x 5 and Bobby Hurley’s x 5 and return to back line. Repeat twice for 45 total rock reps, 45 total leg reps.
Mosey to upper parking lot for “11’s” – Run width of parking lot. Alternate between dry docks and plank jacks at each end.
Return rock at lower lot for superset of 100 reps (25 each of above for exercises). Rifle carry rock back to rock pile.
From rock pile to PAX parking area, alternate between 5 merkins and speed skaters at every other tree.
PAX in a circle, on your six. Clock-wise around the circle with PAX calling out ab exercise of choice, 10 reps each. Somehow merkins became an ab exercise and Ghosted finished us off just in time with 5 burpees.
Our fellow Ruckers – Jingles, TB and Transporter witnessed our circle finale.
Moleskin
Costanza, welcome to Commitment and your forever now etched in stone F3 name!! The more you dislike the name, the more it sticks. Despite the name game, Costanza was out in front throughout most of the post only to be pushed and beaten by Ghosted. Ghosted – hell of a showing today!!! You’ve come a long way since joining this circus during the IPC. Wolverine attributed Ghosted’s improvement to posting at Pursuit. Hmmmm, something for all of us to consider??
Announcements / Closing
Waxhaw F3 2nd blood drive on 1/30/21 at Five Stones. Sign-up posted on Group Me and Slack. F2 opportunity at Waxhaw Tap House that afternoon. All Dryuary members make sure to have your Uber app charged up as alcohol, lesser blood and 30 days of abstinence may (should) play games with your tolerance.
Rice and beans sign-ups throughout the year.
Waxhaw World Tour CSAUP February 6, 2021 at 7:00 am to 11:00 am, starting and ending at Watchtower. Details on all social media platforms. Waxhaw Tap House will accommodate all PAX with an early opening following the event.
Warmup
Mosey around parking lot. IW (oops I mean SSH) in cadence x 24, IW in cadence x 24, Merkins in cadence x 12 & Mountain Climbers in cadence x 24. Stretching – up/down dogs, calves.
Thang
Mosey to rock pile for PAX to select coupon of their choice. Mad Dog showed all of us up with the CMU coupon mysteriously sitting amongst the rocks. Elf or Q handy work prior to post? 3 sets of 24 each of overhead press, curls, tri’s and chest. Audible to 12 reps for tri’s and chest for time sake. Run/jog a lap around lot after each set of 24/12. At opposite corner of rock pile, 12 each squats and Bobby Hurley’s……alternate each lap. 216 total reps (with audibles) and 12 laps in between.
Mosey to parking lot for burpees. 4 sets of 3 burpees with run from curb line to first stall. 12 burpees total
Mosey back to COT and finish with 12 Big Boys.
Moleskin
Q had to shake off early cobwebs with calling for SSH and performing IW’s. PAX were cordial and gave Q a break. Must be true holiday spirit. No announcement of “12 days / reps” theme so for those who didn’t connect the dots, here you go.
Announcements / Closing
Deep Dish sent out prayer request for Walter Wisniewski. Walter worked for me right out of school +/- 20 years ago. Was informed yesterday that Walter died of a massive heart attack in Chicago on Friday. At 40 years old, way too early to leave this earth but God must have plans. Reminder (and thanks) to all present about the value of working out and maintaining a healthy life style.
Posts through holidays to start at 6:30. No posts on Christmas Day.
Warmup
Mosey around bus lot to front parking lot. SSH, IW, Merkins, Moroccan Night Clubs & Mountain Climbers all x 18. Stretching – up/down dogs, calves.
Thang
Mosey to rock pile for PAX to select rock of their choice. 3 sets of 25 each of curls, overhead press and tri’s. Run/jog a lap around lot after each set of 25. 75×3 = 225 reps total with 9 laps in between.
Mosey to parking lot for 4 corners and burpee middle. PAX broke into groups for the following.
Corner 1 – Merkins x 20, Bobby Hurley’s x 20
Corner 2 – Big Boys x 20, Lo-slo-squats x 20
Corner 3 – Dry Docks x 20, Speed Skaters x 20
Corner 4 – LBC’s x 20, Plank jacks x 20
Middle (after each corner) – Burpee’s x 2
Repeat above with corner reps x 15 each; burpee x 1 each.
While waiting for six, One Star led various ab exercises.
Mosey back to bus lot and wall. 50 x air presses, 50 x air jabs & 15 x donkey kicks. Jail break (modify as needed) to COT.
Moleskin
Plenty of sweat added to the already foggy aura. Good to get back on the Q-train. Yes, Posse…..I will sign up for a future Homecoming gig.
Welcomed FNG Todd Pfalzgraf – Cool Runnings. Appropriately named after one of his 50 bucket list items of learning a new sport. That sport being “Skeleton Racing” where you ride belly-down, head first, 85 mph on a sled down Olympic style bobsled courses. Welcome “Cool” and extra prayers sent your way with each “run”.
Announcements / Closing
Waxhaw F3 2nd blood drive on 10/17/20 at Waxhaw American Legion. TB has details. SOB hosting their blood drive 10/23/20.
Convergence at “The Arsenal” at Indian Land Elementary School led by Dark Helmet this Thursday at 5:30 am.
SOB F2 Social at Middle James Brewery Thursday 5:30 pm.
Belated BB from Tuesday. After the VQ Saturday at Commitment, had to re-fire the ovens for the Bushwood halfway house diners. Whether cold or hot, leftover deep dish is a tastier experience so the weinke had to bring something special.
Warmup
Mosey around the bus lot, along Marvin School Rd to the upper parking lot. SSH, IW, Merkins & Mountain Climbers 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. Alternate squats & Bobby Hurley’s at opposite end.
Tricep Extensions x 20, run to opposite end of lot for squats x 10. Repeat twice for 60 total reps. Alternate squats & Bobby Hurley’s at opposite end.
Shoulder Press x 20, run to opposite end of lot for squats x 10. Repeat twice for 60 total reps. Alternate squats & Bobby Hurley’s at opposite end.
Rows x 20, run to opposite end of lot for squats x 10. Repeat twice for 60 total reps. Alternate squats & Bobby Hurley’s at opposite end.
“11’s” – Run length of parking lot in same lane as rock-fest above. Alternate between dry docks and plank jacks at each end.
Return rock to pile and mosey to bus lot and wall.
Grab a partner – 100 air presses, 100 donkey kicks while partner does lap around bus lot.
PAX in a circle, on your six. Counter clock-wise around the circle with PAX calling out ab exercise of choice, 10 reps each. Figi audibled with a set of cross-handed diamond merkins claiming that was ab related. “Conveniently” ended right on time prior to Jwoww calling the 2nd audible for plank, forearm push-ups.
Moleskin
Bushwood members were cooked and thoroughly enjoyed the leftovers as validated by One Star stating “not a lot of chatter this morning”. Bellies aching and full, on to COT.
Announcements / Closing
Waxhaw F3 2nd blood drive on 10/17/20 at Waxhaw American Legion. TB has details.
Deep Dish shared story of life and heroics from Monday afternoon. Co-worker suffered a heart attack while walking to a client interview / presentation on Trade Street uptown. Fellow co-worker jumped in to administer CPR and was able to “bring him back”. EMT’s and ER doctors confirmed that the CPR saved his life. Thanks to his actions, we still have a co-worker, friend, husband and father of two with us today. Good reminders for how precious life is, how it can change in a second and the immeasurable value of CPR training / certification.
Chef’s hat on, dough ready to rise, and ovens preheated for some home cooked Chicago Style Deep Dish VQ (pizza). Not knowing the appetite nor preferences of this mornings PAX, weinke included a plethora of toppings to choose from (more like eat it and like it) and some secret sauce for kicks.
Warmup
Mosey to the bridge and back to turnaround. SSH, IW, Merkins & Mountain Climbers all x 20. Stretching – calf followed by up/down dogs.
Thang
Mosey to rock pile for PAX to select topping (rock) of their choice. 3 sets of 25 each of curls, overhead press and tri’s. Run/jog a lap to end of road after each set of 25. 75×3 = 225 topping reps total with 9 laps in between. Dough, PAX BPM’s and sweat rising.
Mosey to front parking lot to discover toppings scattered in 4 corners and something special in the middle. PAX broke into groups of 4to digest the following. High knees while traveling 1 to 2 and 3 to 4. Karaoke between 2 to 3 and 4 to 1.
Corner 1 – Merkins x 20, Bobby Hurley’s x 20
Corner 2 – Curb dips x 20, donkey kicks x 20
Corner 3 – Dry Docks x 20, Speed Skaters x 20
Corner 4 – LBC’s x 20, Plank jacks x 20
Middle – Burpee’s x 5
Repeat above for second helping with corner reps x 15 each.
While waiting for 6 to fully digest second helping, J-Woww interjected Jersey / NY style toppings of plank / tricep pushups and diamond merkins x 10 each. Another reminder why NY style sucks and should not be on the menu.
Crust now golden brown and cheese (PAX) melting to perfection, added some ladder-7 special sauce consisting of squats and dry docks.
Aroma now filling the Kessington campus, PAX dug-in with a mosey back to top of hill followed by a lunge walk / every-other tree merkin regurgitation to COT parking lot.
Moleskin
PAX’s (possibly VQ) eyes were bigger than their appetite. All “savored” every bite (rep) only to over indulge and feel miserable when done. But in true complimentary fashion, the post-post belches, moans and groans were compliments to the VQ and will only make PAX come back for more. That’s what real Deep Dish pizza is all about!
Announcements:
TB leading organization of 2nd blood drive on 10/17/20 at Waxhaw American Legion.
F3 Waxhaw 1 year anniversary celebration / convergence Monday 9/7/20 – Labor Day at Cuthbertson Middle.