What is a Rooster? It’s basically a male chicken.
However, today no chickens were harmed because this was THE Rooster. A 5 (or two man) Marathon relay. The 5-man rules were simple. Each team member runs 1 one-mile lap around the business park and does this five times for a total of 25 miles and all 5 team members run the last lap together. The kicker is the person who has to run the fifth leg has to run two miles to finish the race, but more on that later.
The goal was to meet at the Waxhaw Lowes at 4:55am per Deadwood so of course Deadwood comes screeching in on two wheels at 4:59.55am.
Deadwood lead the two-car caravan and it wouldn’t be a Deadwood lead if there wasn’t at least one audible right? Well when we pulled into the business park he pulled straight ahead into a parking lot that clearly wasn’t the correct one. Audible 1, check.
We met up with Smithers and Foundation who decided to do the 2-man team and each run 13 miles – have fun with that, and set up in front of Comporium with everyone else. Deadwood brought a tent and a propane heater for inside the tent, sounds like a great idea, right? Eventually the propane heater made it outside the tent amid fears of hearing a giant “whoosh” and looking back and seeing a fleece blanket nylon fireball if that heater were to tip over.
6:00am or so and the race begins.
The Waxhaw Express Starting Lineup:
Round 1
Easy Button started off strong but so did the other teams. As we were running a total of 6 miles at threshold pace the key was to start strong but not gas out too early. Deadwood, Dasher, YHC, and Hollywood all had a great first round and were situated in third by about a minute by the time the first round wrapped up.
Round 2
Round 2 definitely saw a little slowdown from the group but not by much (maybe 30 seconds for five miles). Everyone still ran strong and we were in still in third place by about the same amount.
Round 3
Round 3 is crucial because this is when the lactic acid starts to build a little from the two hard runs and standing around in 35-degree weather for 24ish minutes between runs. We finished this round about 15 seconds faster than our round 2 and noticed the gap was but shrinking a little bit.
Round 4:
The penultimate solo round or “movement round”. This is where our running solid consistent rounds was paying dividends. We traded places between 2nd and 3rd place twice this round and finished the round in second place. The heat was on.
Round 5:
This was our drop the hammer round. Easy Button had a strong first leg and shortened the gap between 1st and 2nd. You could see the other teams starting to really glance in our direction. Deadwood took over leg 2 and dropped the hammer. He may have looked gassed coming in but we had a solid lead after Deadwood finished and there was no doubt he left it all on the road. The other team had their fastest guy (who also had the fastest segment today of anyone) run leg 3 and he was able to retake the lead from Dasher. However, Dasher laid down an amazing leg and we were in a solid second place when YHC ran his leg. YHC was able to run down the first-place team at the ½ mile mark and I was either going to puke or die because I wasn’t going to look back and I wasn’t going to let either team catch me coming into Hollywood. Hollywood’s fifth leg was a smoker which is BY FAR the toughest leg because he had to
Hollywood came smoking around the curve with a solid lead and we knew it was ours to win or lose on the team leg.
Round 6 – Team Leg:
Here we were. All those Ignition workouts. The Swarm workouts. The “we don’t wake up at 4:30am to be average” dark and cold mornings. Hollywood looked pissed when he came in from Round 5 as if he had just been punked into running another lap and he had, big time. But no time to talk, we had to move.
While we were waiting for him Dasher noted, “I promise to give my best” to which was answered, “we don’t want your best we want your everything”. We start off letting Hollywood lead our pack since he was coming off a lap with no rest and we settled into a tight huddle. We were about 100 yards or so ahead of the team behind us and they seemed to make some initial gains but that’s how this day had been. Hold your pace and be steady and run OUR run. And that’s what we did. We stayed together, we pushed each other, and we extended that lead to about 200 yards by the time we crossed the finish line in first place.
MOLESKIN:
What an awesome morning of 1st and 2nd F! I’ve done relay races before like the Palmetto and Blue Ridge and those are great and I highly recommend them but they are long, take you away for 2 days, and not local. The Rooster is right in our backyard, takes up a morning, and is relatively short at 6 miles which is no longer than a long Swarm or Ignition workout.
The mile loop is great because everyone can hang out at the start/finish area to observe and cheer on. The time between laps goes quickly and the 2nd F in between is great. It was also great to chat with our brothers from Rock Hill and Gastonia who finished 2nd and 3rd. Great group of guys and one of them were the 2018 champs so there was some well-intentioned ribbing and rivalries going on.
I can’t say how cool it was to see Easy Button putting in round after round of low 6-minute miles. All I can say is the jig is up. We’ll see you every Monday and Friday at Ignition and Swarm.
Deadwood ran the fastest I’ve seen him run. I don’t know if it’s the new diet, losing a few lbs (always helps) or what but he was clutch when it counted and was ran negative splits on every lap. Well done.
Dasher had the trickiest leg because he was going against the fastest guy out there today on the other team. To hold his own and put us in a position to take the lead was crucial. When you were laying on your back on the road after the finish I knew you had given everything and this is what it’s all about. Hell yea.
Hollywood had the toughest leg because he had to put us in a better position going into every round, get the lead, hold the lead, and increase the lead, AND run two threshold miles back to back. I’ll never forget the look on your face coming in for the final lap but you kicked it out there and set the final pace that allowed us to hold off an attack and then increase our lead on the final stretch. Way to go.
We were given the F3 Rooster trophy with Waxhaw Express 20’ written on the side with the past two years champions. So, needless to say we have to come strong next year with the trophy to defend our title. The target is now officially on our backs.
If you haven’t see our pictures from today, don’t worry, the Rooster trophy will be making its “Stanley cup” rounds to all the workouts this week.
Final Note: We talked to a lot of people today. Everyone had pretty much the same reaction when we mentioned we were from F3 Waxhaw and it was one of respect and admiration for what we have done as a region. Keep up the great work everyone. We are an example of how a region can grow in all three F’s and it’s not our little secret anymore.
Final Final Note: On the way home we had Deadwood audible #2 with a right turn too early and then a U turn in someone’s circle driveway.
Beautiful 54-degree weather this morning. Perfect day to play the front nine, even if it there was a little misting rain.
9 PAX showed up at the tee box to play the front nine
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Mosey around the front of the elementary school parking lot
Mosey down the paved path down Marvin School Rd. to the entrance of Marvin Creek
Mosey down Running Horse to the traffic circle at Autumn Blossom for “4 corners”
Mosey back to the Running Horse and Groves Edge Intersction
Run to the end of Red Twig Ct.
Quick mosey back to the start via the road due to possible Bushwood river on path to
Done!
MOLESKIN:
Although a little misty the weather was perfect this morning. Not too hot or cold.
Today gave me time to think of Faye and to pray for her family as they endure this horrible event.
Welcome back Ass Crack Krusty! You definitely picked a higher mileage morning to make your return but great work out there this morning and hopefully this was what you needed and will be back for more.
Thank you for the opportunity to lead today.
ANNOUNCEMENTS:
Day 48 of the Year and (9) men accepted a Presidential Merkin Miler, with backs up against the wall… we finished successfully as a team!
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Mosey up the hill to the end of the Target Parking Lot
Warm-up:
The Thang:
Mosey up the hill to the end of the Target Parking Lot
Consisted of (5) Merkins at the beginning and end of each parking Row
We continued throughout the entire target parking lot in a Centipede style motion
Mosey over to the Target front entrance wall
In-between each wall squat we added air presses (20X)
Mosey over to the front of Hickory Tavern
Split into Teams for a combo workout
Done!
MOLESKIN:
2nd Official Q in the books! I want to thank my fellow PAX for the continued encouragement and support! I was able to sample from some of my favorite workouts from the site while also leaning on the experience of Swimmers, Posse and Gerber to name a few. It was a wet, foggy day but we made the best of it. Asylum has much to offer without having to travel too far so I made the most of that when planning my Wienke. I feel with each attempt to step up and Q I continue to get better as a leader and as a fellow PAX. We are all in this together and I am excited for the no double Q in March coming up. If you have not Q’d yet please see me or any other of our fellow PAX for questions and tips. I have alos accepted to lead an upcoming Q Source and am excited about that as well! We go farther, TOGETHER!
ANNOUNCEMENTS:
Continue to check Group Me for upcoming F2 events
– George Washington
14 PAX heard the patriotic call of Presidents Past this morning. Everyone else decided that posting in fog and damp conditions is tougher than Washington crossing the Delaware River in December and stayed home.
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Mosey around the front of the middle school parking lot start
Super short mosey to the start of the path that leads to Rudy’s Palace
Grab some wall on the Palace
Mosey towards the side of the high school near the stairs for Bermuda Triangle
Mosey around the side of the high school to the picnic tables in the back
Mosey back to Rudy’s Palace
Quick mosey back to start
Done!
MOLESKIN:
Foggy morning today. Not sure if the fog or the moist ground kept people home today but you missed a great morning if you fart sacked. The campus was quiet, no traffic, and diesel fume free.
Shake, Mad Dog, and Chicken Little were looking strong out there today. Everyone else pushed, did the reps, and followed through today. And following through is what matters on a day like this. Excellent work men.
Cradle to Grave, I took everyone out and touched on something we discussed in church yesterday:
Ephesians 5:25 says, “Husbands love your wives…”. Husbands are to love their wives so much that she will never go looking anywhere else. This type of love is a choice for the man. Christ loved the church so much that He gave His life for it.
Men are called to care for the spiritual health of their wives. Unfortunately, too often the women are more concerned about the spiritual maturity of their husbands. Men demonstrate Christ in their leadership.
God wants to use you for the sake of the gospel. Your marriage matters! If you are struggling, get help! God can rebuild anything!
I challenged the pax do these things each day this week with their wives:
Thank you for the opportunity to lead today.
ANNOUNCEMENTS:
After last night’s storm here in Greensboro this morning was super wet and super windy. Posted downrange in downtown Greensboro.
20 men including 1 FNG showed up outside the library parking deck
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Mosey into the library parking deck to the first level
Mosey up the ramps one level
Mosey up the ramps one level
Mosey up the ramps one level to the top, very windy up here
Mosey to stairs, down all the levels, down the sidewalk, cross the street in a MARKED pedestrian crosswalk with a car blowing through at full speed after half had crossed to the bottom of some 6 store parking garage with one of those spiral funhouse entrance ranmps.
Mosey down one level.
Next Deck Exercise
Next Deck Exercise
Mosey down the twisty stairs and back to the start with a circle back for the six
Done!
MOLESKIN:
Great group of guys today. Everyone was very welcoming and really pushes hard in Greensboro. They had one FNG who showed up in what looked like business casual attire and a metal water bottle but he made it through. He’s from Buffalo and was named “Bleu Cheese”
During COT we also used the opportunity to speak about something on our minds. One pax talked about a friend who took his life last year and how we as men carry lots of weights and need to reach out because others are struggling and can help.
ANNOUNCEMENTS:
26 degrees with a “real feel” of 16 degrees this morning. Cold and windy so not sure how the numbers would be.
17 men decided to fight the urge to say in bed. Only 1 confirmed farsacker (Banjo) that I know of.
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Mosey around the high school parking lot to the back of the high school.
Short mosey to the speed bump on the road that wraps around the side of the high school for some Paula Abdul
Mosey to the start of the road in front of the middle school
Mosey to the front benches in front of the middle school
Mosey to the back parking lot of the high school where six plates are wating
Mosey with the weight plates back to start
Done!
MOLESKIN:
Chilly morning today. As cold as it seems today it could always be colder and there are other groups of guys working out in colder temps. My brother in F3 KC said it was 8 degrees yesterday morning with a “real feel” of 0. So, the goal today was to keep moving and delay my frozen fingers and toes for as long as possible. Inchworm Shredders are my new combo exercise I keep messing with and I thank everyone for indulging.
It might be better to call exercises on the light poles only on the left side of the road going down past the middle school. Calling for both sides turned into multiple back to back lunges into squats. I will say the hairburners always suck but seemed really tough today after the road of squats and lunges on the legs.
Everyone pushed hard this morning, great job.
As Bottlecap said today, now is the time where some guys not at F3 may be losing their steam with their new year resolutions. It’s a great time to EH someone to come out. Stay focused on those around you that could benefit from joining us in the morning.
Thanks for taking us out Endo
Thank you for the opportunity to lead today.
ANNOUNCEMENTS:
January 17th, 2019 was my first official post back after my second hip surgery. Today’s Q was about revisiting some of my favorite/least favorite called exercises from some of my previous Qs of 2019.
Only 5 men made it to Swarm this morning thanks to tomorrow’s Gremlin and trail races. Not sure what happened to Bottlecap, I hope he’s ok…
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Long mosey to the side of the stadium
Mosey around the side of the stadium to the bleachers:
Mosey to the stop light at Cuthbertson Rd.
The Official Burpee Mile®
Mosey to the start of Dobson Dr.
Mosey to the benches in front of the high school
Done!
MOLESKIN:
So back to January 17, 2019. I had just received clearance from my doctor the afternoon before and went out and ran two slow miles on the greenway. I could barely walk when I posted the next morning. It was the Floater no less that day, Dancing Bear was on Q (where has he gone lately?) and my legs were so sore from that two-mile run that I honestly thought of how I could quit and disappear the first 10 minutes of the workout.
I didn’t quit that morning. I struggled and I was miserable. I was so sore and in so much pain for two weeks. Last year was tough. It still is tough. But, I keep coming back and everyone here keeps pushing and encouraging me. Last night was my 181st post to complete my year back in the saddle. Maybe this year I can hit 200 posts? 250?
Life is all about perspective.
Last year on January 17th, 2019 I was 205lbs and not where I wanted to be physically. For me, working out is also about my mental release and my mental well-being. So, to say I was not only physically out of shape but not in the best mental state last January would be an understatement. I was ashamed of the way I looked and the way I felt. Nothing fit. Starting in December 2018 I starting wearing a shirt to bed which I have never done my entire life. I remember after a few days my wife even asked, “Is everything ok? You’ve never worn a shirt to bed before”. I just replied, “yes, I’m just cold”. I wasn’t where I wanted to be and I wasn’t where I knew I could be and I wasn’t ok with it.
This year on January 17th, 2020 I’m down 30lbs or about 14.5% of my weight from a year ago. More importantly I feel healthier mentally. I think this mental (and physical) health transitions to my relationship with my wife, my kids, my coworkers, friends, family, everything.
I don’t think it matters if you’re 205lbs today or 305lbs today or 150lbs today. There are always goals to strive for. The important thing is to continually work towards moving in the right direction. I think the best way to do that is to surround yourself with people that can and will hold you accountable and surround yourself with people that are moving in the same direction in life that you want to go. Don’t surround yourself with people that are just going to hold you back. Go with the ones that will push your forward. F3 does that on so many levels, you just have to be willing to challenge yourself and to be challenged.
So this year, I encourage everyone to push themselves with their goals. Whether it is to get more physically fit, mentally fit, lose weight, spend more time with your family/kids, spend more time in the Word, go for it! And if you want to really improve your odds, surround yourself with people that can help you get there and are headed that way. You are not alone in whatever you are struggling with and whatever you want to work towards.
Most importantly, KEEP COMING BACK!
Thank you for the opportunity to lead today. Thank you for welcoming me back the last year.
ANNOUNCEMENTS:
Sometimes when a cook is asked to prepare a meal with only a few days’ notice they open the cupboard and grab a few tried and tested plant based ingredients to whip up something they hope will satisfy everyone. Tonight was no different except I did add a new exercise from the test kitchen.
8 men and a 2.0 came calling when they heard the dinner bell.
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Pre-Dinner Stroll:
This evening’s menu:
1st Course: Cheese Plate
2nd Course: Salad
Main Course: Triple Nickle
4th Course: Dessert
5th Course: Nightcap
Done!
MOLESKIN:
I’m surprised only 9 came out for dinner tonight. Might be a few months before we see a mid 60’s seating possibility again.
Hopefully everyone enjoyed the “Inchworm Shredders”.
Great to see Centerfold out MASHing as he gets ready to go under the knife for his knee, get well brother.
I think everyone got between 2.5 and 3 miles tonight, well done.
Thank you for the opportunity to lead today.
Any-Q less than the best is a felony.
Love it or modify it
You better gain way
You better hit bull’s eye
The results don’t play
If there was a site
Yo, I’ll Q it
Check out the Thang while the Pax revolve it
Episode 3 of F3 Waxhaw’s monthly rotating site Gladiator kicked off today. The weather looked dicey earlier in the week but a quick call to Brad Panovich ensured 60 degrees and no rain – you’re welcome.
15 men decided to post today. Some to try and push their limits, some to complete an octuple (or some boondoggled name), some to try something different. Either way, everyone showed up to work.
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Mosey out of the parking lot past the death chain up the bus road to the side of the high school.
Warm-up:
The Thang:
Mosey back down to the corner of the high school lot where 17 cinderblocks were waiting (good thing we had extra)
Short mosey to the small lot behind the high school where 8 kettlebells and 6 weighted plates (4-45lb and 2-35lb) were waiting
At this point it’s 7:29am so quick mosey back to the start.
Done!
MOLESKIN:
As I was loading 17 cinderblocks from Chiseled in my car last night my 2.0 Speed Bump asks if I really needed all the blocks because every time I fill my car up with blocks we never come close to needing all of them. I then had to explain it’s better to over prepare then to be unprepared. Good thing because 15 Pax showed up and after Deadwood couldn’t keep his s*#! together and busted one up we only had one extra.
The hairburner kettlebell exercise got me! It was my first time trying that and it was a little bit of a mess at first but I have reworked it for another time so it will run smoother. Either way it’s still a great workout to push a 45lb plate 30 yards uphill and then sprint another 30 yards uphill. My legs feel dead and next time will be even better!
I thought I heard some grumblings about form during various cinderblock exercises but not sure.
I feel like I haven’t really seen Wolverine at too many workouts over the past month and then he comes out the past week and just starts smoking people. Were you in Mexico completing a round of HGH or something? If so, share the weath.
The thought was adding a cinderblock overhead press with a jump over a cinderblock would slow Goodfella down, that’s a fat NOPE.
Note to fellow Pax before any Q. If Damascus posts please include a calf stretch but make sure to let him know beforehand. If it’s not called after the first warm up exercise he will completely lose his mind.
3.85 miles were logged today which is my lowest mileage hour workout I’ve ever led. Every workout I’ve led always seems to average at least 1 mile per 15 minutes. Hopefully that meant we were doing more heavy lifting, heavy squatting, and heavy pushing.
Regarding the backblast title, I heard that song on XM the other day and that line stuck in my head and I agree. It is a “felony” (or at least a d$#m shame) to give anything less than your best at what we do (faith, family, work) and in this context at any workout. I personally don’t wake up at 4:30am most mornings to give 50%. That would be a waste of my time that God is giving me on this Earth, a waste of the sleep I’m sacrificing, and a waste of my time in general. The same things goes for Qing. We live in an area with great involvement and great Q’s from dozens of Pax. I think the Waxhaw standard is the well-planned Q who puts it all out there and that line reminded me of that. It also reminds me of the dozens of Pax who continually show up and push themselves and others. Let’s keep deciding to push through those physical and mental barriers in 2020 as we continually work on becoming better versions of ourselves. It’s a never-ending process.
Hopefully today was a good push and something a little different for everyone. Stay tuned for next month’s edition about a week out.
Thank you for the opportunity to lead today.
Day 9 of the New Year and (12) men enjoyed a bountiful meal!
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Mosey down sidewalk trail
Warm-up:
The Thang:
Mosey over to the benches by the Cafeteria
Mosey to the basketball Courts: Split into Teams
Mosey over to path from bus lot to roundabout
Mosey to Rudy’s poop palace:
Mosey in between lights
Mosey over to the benches by the Cafeteria for more partner work.
Mosey back to lighted path
Mosey back to start
Done!
MOLESKIN:
VQ in the House for a solid Dozen Dudes on a gorgeous January evening. I want to thank my F3 brothers for the encouragement the past few days, it helped me out a great deal. Special thanks to Banjo for throwing my name out there. Its great to get that monkey off my back!
Since the weight loss challenge started up this week I wanted to start with something that keeps everyone moving. So, we did a good amount of running. I also wanted to let everyone know it was a Burpee Free zone. (Zinfandel did not get that message!) Lol
I think everyone got in over 2.5 miles today so the running box should be checked, and everyone can move on to a Burpee blast Friday tomorrow with all the trimmings!
Speaking of goals for 2020, what’s yours? Mine is to not be so tired all the time. Who would think working out More would make me less tired? Well it works and I’m glad to continue the trend!
Thank you coming out and for the opportunity to lead my 1st Q today!
ANNOUNCEMENTS: