Author Archive Flanders

Where’s the asylum flag….so sad

PSA FIRST

THE ASYLUM FLAG WAS LEFT AT THE LABOR DAY CONVERGENCE IF ANYONE HAS INFO PLEASE LET ME KNOW, SHE HAS REALLY BEEN MISSED. SHE IS A FLAT NOSE SHOVEL WITH DUCT TAPE HOLDING HER TO OLE GLORY. ANYONE THAT COMES FORWARD WITH I FO CAN REMAIN ANONYMOUS.

 

warmup

One lap around pet smart lot the circled up for so good Ole ssh, runners stretch and some Demascus calf stretching.

The Thang

Mini amrap, 4 corner style, 10 speed skatersleft of pet smart, 20 dips In front of hickory tavern, 10 merkin I front of Brooklyn Pizza, and 15 donkey kicks right side of pet smart.

Starfish time in the pet smart lot. 1 burped in the middle increasing by one every time we came back to the middle.  40 lbcs, 10 big boys, 10 hand release marking, and 15 heels to heaven.

Last we ran from curb to crb of the pet smart lot with 5 lunges in the middle 15 derkins at each curb, then changed it up with Bobby hurley is the middle next round, finally finished with one more trip to the curb with Bobby hurley in the middle and lbc at each curb.

 

Welcome FNG rainman he did more than hold his own out there this morning, nice work sir

Announcements

Bible study at “the church swimmers attends” Tuesday nights childcare provided get with swimmers for details

 

Afternoon delight starting back up at dogwood Park 30 min workout on Fridays, I think

Shout out to F3 guys that crushed it at christ closet, a lot of good done this weekend, way to go guys.

 

Keep chainsaws niece in your prayers

 

 

 

 

 

 

8.11.2021 not just your average wednesday

DICCS were given

Warm up consisted of running from COT to the front entrance and back to parking kot just shy of COT. Circled up for 8 windmills IC, then 11 SSH IC, follwed by quick runner’s stretch, then 20 Merkins and lastly 21 moracan night clubs IC. If those numbers are a little odd it is just the date if the wirkout since the Q was searching for a way to switch it up.

The thang

 

Mosey to the far end of the lot closet to the cupon pile and partner up. The task of 223 ( 8.11.2021 being the 223rd day of the year)  bench presses, 142 ( days left in the year) curls, and 32 ( the week of the year we are in) blockies. One partner did the workout and the other partner ran to the middle island.

Next we rifle carried stopping at the first island to do 8 of some workout ( cant remember) then 11 squats with the block at the next island, 20 bigboys at the next island, and 21 of another thing I cant remember DANG. Oh well I do remember and Indian run in two groups around mount chiseled. Then rifle carry to the end of the Lot closest to mt chiseled. Now we are groups of four with 2 runners and 2 doing the same reps and exercises we started with. Last we headed back 2 COT with rifle carries and stops at islands on the way to do 21 LBCs, 20 heels to heaven, 11 seconds of holding the coupon at COT and 8 v ups to finish.

 

Moleskin

A lot of hard work and sweet by the whole group and a lot of being cused at by 069 which I took as a compliment!!!!! If you get a chance to partner up with this guy the workout goes by fast with his commentary!!! Loved every minut of it.

 

Announcements

Trial cleanup Saturday at cupertson

Christ closet Saturday a house full of furniture to load, meet at christ closet then go to the house in waxhaw, ask Shop for details.

Clothes need by some local youth boys/men for interviews and such.

What is you favorite station

DICCS given, well minus Cell phone and CPR, those are kinda important try to do better than me and include those 2.

 

Quick mosey to the front of five stones and circled up for some ssh, planking, runners stretch each side with a reach for the sky on each side, dis bot end with calf stretch much to Damascus’s displeasure.

The thang

 

We grouped up in 3s and maybe one group of 2 and hit 4 stations around mt chiseled, blockies, curls, squats with the block and big boys. The last station was the tire flip on the other side of the campus. We rotated stations with a group of runners leaving squats and going to the tire flip station. We did this rotations twice. Next we gathered at mt chiseled and did derkins ( feet on the block) 25 took a lap x2, then squats with the block 25 took a lap x2, then heels to heaven 25 times took a lap x2. Last we headed back to COT with a rifle carry where we circled up and made Damascus happy by ending with a post work out calf stretch.

 

Announcements

Christ closet is in need of help on Saturday mornings folding and sorting.

Church on the street is also looking dor help caring for and reaching out to the homeless

 

If I were Q

-DICCS
(Disclaimer, Cell Phone, CPR, Safety)

-Warm Up

We all took turns with messing up cadence workouts.

-The Thang

Chastain went over the common short comings of us new Qs. Remember to plan out your Q, be prepared for an on the go audible, always start on time and end on time. Many other useful tips were given.

-Moleskin

Dang …If y’all didn’t know Fuse can run faster than you think at least at the beginning of a workout.Very good job of keeping the mood light in showing us what not to do. However I will be including a partner carry crawlbear in my next Q. Thanks to Chastain for the on point guidance in ever portion of the Q from the warmups, to helpful ideas on how to run a good workout, and how to wrap up everthing INCLUDING THE FAMILY PHOTO!!!!

I am thankful that Loafer introduced me to F3. My first workout was in September or so of 2020 and I can honestly say it has helped me in many ways. Thanks to all those behind the scenes that put in the hours to make this F3 thing work!

 

 

MT’s til someone pukes

Warm up

Mosey to the bus lot

Circle up for :

20 SSH

20 Imperial walkers

1 minute plank

Runners stretch with a reach for the sky

Heel stretch

THE THANG

Mike Tyson’s starting at the first bus parking spot, #13. Then run to the curb at the back of the lot and find the next parking space numbered 12 where we did, you guessed it 12 Mike Tyson’s. Rinse and repeat all the way to parking spot #1.

 

On to the main drag in front of the school where we did speed skaters at each light adding 2 at each light, starting at the school rock and ending at the light with the fire hydrant. When then flip flopped and ran the main drag back stopping at each light for big boys, ( started with 4 and added 4 each light).

We then partnered up to complete 100 tokens, 100 Bobby Hurley’s, and 100 LBC with the partner running around the lot as a timer. Last we finished with an Indian run to the flag pole and back where we had just enough time for 10 SSHs.

 

Mole skin

Fun fact 91 Mike Tyson’s is guaranteed to have someone, no names shall be given, in the crew have the ole upchuck onto Newtown Elementary’s glorious hedges. Fun fact 2 even if the ground is marked with the number of reps we are doing Schneider still somehow get confused on how many to do. Fun fact 3 big boys are to be performed with your legs straight out on the ground, thanks for the tip Mad Dog, even if it was at the end of the last set of 6, better late than never. Fun fact 4 Diccs that are given should include, asking if anyone has a phone and if anyone is CPR certified, kind of a big deal, my bad. All in all it was fun to be at a site that I don’t frequent. Thanks for the invite Shneider.

 

Announcements

CPR class coming up at the end of the month

Rooster coming up soon

Q School this Saturday sign up if you haven’t

Prayer request

Continue to pray for Surge’s niece Lauren

 

 

Super Munday

Diccs were given

Warm up

 

Mosey up to target via the petsmart parking lot. Start with ssh 20 in cadence, followed by Moroccan night club 15 in cadence, plank to sink inches for a 20 second count each, then runners stretch to funish the warm-up.

 

The thang

 

Mosey from target to the clubhouse in wesley oaks with a couple stops of planking and imperial walkers. Once we made it to the clubhouse we partnered up and did 100 irkens, 100 big boys situps, and 100 squats. The timer was the partner running to the stop sign at the bottom of the hill ( that was longer than I realized, right Posse?).  We all finished these and gathered at the stop sign by the club house to pay homage to Mr 7 time super bowl champ and 10 super bowl attendee Tom Brady, ( no a fan but, dang he is ageless and pretty good). We ran from there and hit each light with 7 speed skaters then 10 speed skaters alternating 7 ,10 at each light. When we got tired if those we switched to we did Bobby Hurleys at each light alternateing 7,10. Still in our way back we threw in some Merkins, thats right 7,10 at alternating lights. That got us about .25 miles from petsmart where we took off and tried not to let swimmers beat us to petsmart….of course we lost. Swimmers was warned if he won we had more reps of donkey kicks coming soooooo we did 20 donkey kick at petsmart the ran to the other end of the lot and did 20 Merkins. Last we did 10 more donkey kicks followed by 10 miketysons at the other end of the lot.

 

 

Moleskin:

Chatterbox brought his cousin out Sam ” Mint Julip” from Louisville who gutted out the workout and never gave up.  Nice Job Julip!!!!

 

Announcements:

Rooster run in Rock Hill!!!!

 

 

“Blocks” Party at chiseled

Diccs were given

 

Warm up

 

Mosey to the entrance and back to the parking lot by mt chiseled for some ssh, runners stretch, plank it out for a 20 count, 5 icnches for a 10 count. Mosey around the mountain back to retrieve the block. Curls for “the girls” as we walk to mount chiseled.

 

The thang

“Blocks”

Spell out blocks begining with “B” for 5 blockies, then take a lap around mount chiseled, the add to it “B” 5 blockies “L” 10 lunges, take a lap, “B” 5 blockies, “L” 10 lunges, “O” 15 overhead presses, take a lap, “B” 5 blockies, “L” 10 lunges, “O” 15 overhead presses,”C” 20 curls take a lap, “B” 5 blockies, “L” 10 lunges, “O” 15 overhead presses,”C” 20 curls , “K” 25 kettle bell swings curls take a lap, “B” 5 blockies, “L” 10 lunges, “O” 15 overhead presses,”C” 20 curls , “K” 25 kettle bell swings and finally “S” 30 squats with the block take a lap. We riffle carried our block to the end of the parking lot throwing in walking curls midway for fun.

From there we ran to the middle island for 10 Mike Tyson’s and ran back to iut block for 30 chest presses (x2). To end up we cirled up at the COT and left our fate in Bread Bowl’s hand where he rolled the dice of pain and of course rolled a “20 burpee” which sucked followed by a “25” crunches which we modified to 25 LBCs.

THE END

 

Announcements

CSAUP on Feb 6th—Downtown Waxhaw

 

Prayer request

Porter Ridge basketball player Isaiah had foot numbness and blurry vision at a ball game, pray for recovery. Continue to keep Shopdog and family in our prayers.

DiCCS were given

Warm up

Quick mosey aroind wallgreens, passing by Dublin and ending up at Target parking lot.

 

The thang

4 corners ot the Target Parking lot

Started with burpees in the first Corner total of 5 then new to Bobby Hurley’s at the second Corner total of 10 onto Mark ends at corner three ending up with 20 squats at the fourth corner. X2

Short Mosey around Target following the sidewalk to the back of the neighborhood behind Target.

Sevens

Starting at the bottom of the cul-de-sac to the top of the hill, hand release Merkins at the bottom and diamond Merkins at the top.

 

Nice Mosey back to Target via the rear entrance of the hood.

4 corners again

Five burpees at the first corner 10 big boys at the second corner 5 wide hand merkins at the third corner 20 squats at the 4th corner.

Finish that PetSmart with 10 donkey kicks at the wall and 10 Mike Tyson’s at the bottom of the parking lot then back to c o t.

Moleskin.

Awesome morning get some work in. Started a little chilly but warmed up quick. Not naming names but maybe a couple reversal of fortunes early in the workout. Thanks to Loafer for letting me Q ….and thanks to Posse for reminding me there is an upcoming Q school immediately after my second Q,  I’m still learning dude😉! All kidding aside really grateful for shop dawg sharing, as the 6th man, his awesome journey with F3!!!!

 

Wet n Mild

 

Warmup

Quick mosey to the entrance followed by side stradle hop, imperial walkers, and moroccan nightclub.

 

The Thang

Started with 5 blockys at station #1 rifle carried to the 2nd station. Took a quick mosey around mt chiseled. 10 curls with the coupon at the 2nd station. Rifle carry to station 3. Another mosey around mt chisleled. 15 Derkins at station3. Rifle carry to station 4. One more mosey around mt chiseled. 20 weighted squats at station 4. Rifle carry back to station #1. Repeat stations 1 -4.

 

Partner up and do 100 curls and 100 military presses combined. Partner ran around mt chiseled did 10 Bobby Hurley on the backside of mt chiseled and return to tagout with partner.

 

Rifle carry coupon back to station one. 5 more blockys at station 1. Rifle carry to station 2. Take one last mosey around mt chiseled. 20 speed skaters at station 2. Rifle carried back to station 1. Lunges to the curb of the parking lot. Finished with a couple squats as time expired.

 

Moleskin

First Q went smooth. Didn’t catch too much flack from Fuse Box or Chastain…..yet. I was impressed how Bread Bowl stuck with it and kept moving forward never giving up, keep it up young man!!!!!  Shout out to all branches of our military thank you for service!!!!  Thanks to F3 for giving me the honor to lead this group today…….Hope I didn’t botch this first post too bad.

 

Announcements

CPR training next Monday last one for a while sign up now

Passport challange, Waxhaw is killing it, dont forget to  log attendance