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Diesel Jack Webb Sandwich

Warmup

* 20 Rocking night clubs (Fuse Box😉)

* 20 Side Straddle Hops

*20 Imperial Walkers

*Plank Position – Calf Stretches, Jack Knifes, Downward dog, Upward Dog.

The Thang

  • Jack Webb’s. 1 Merkin/4 Air Press..2/8, 3/12..up to 10/40.

 

  • 3 rounds of 10 reps of each exercise
  • Mike Tysons (In Cadence)
  • Squats
  • American Hammers (In Cadence)
  • Dry Docks
  • Calf Raises
  • LBCs (In Cadence)

 

  • 3 rounds of 10 reps of each exercise
  • Mountain Climbers (In Cadence)
  • Big Boy Sit-Ups
  • Tuck Jumps
  • Bobby Hurleys
  • Heels to Heaven (in cadence)
  • Speed Skaters (in cadence)

 

  • 3 rounds of 10 reps of each exercises
  • Burpees
  • Freddie Mercuries (In Cadence)
  • Side Straddle Hops (In Cadence)
  • American Knockouts (In Cadence)
  • Forward Lunges
  • Gas Pumpers (In Cadence)

 

  • Jack Webb’s 10/40 into COT

NO ANNOUNCEMNTS except continues prayer for Rubbermaid & his family

Moleskin

10 Pax showed up for a Jack Webb Sandwich of Fitness & Fun using no gear, but rather sets of successive exercises which made the workout fly by! Great work gentlemen and appreciate all the participation with leading the counting & cadence in the exercises.

A special thank you Chastain (although you slept through the workout) for coaching me last night and allowing me to borrow one of your earlier Diesel workouts from this year and adding my favorite Jack Webbs to it, as one of my mentors says, “It’s OK to be a copy cat, as long as you copy the right cat, and give triubute.”

 

Impromptu “Merkin Day”

DISCS 

WARM-UP * Mosey lap around CMS Front Parking Circle

* 20 Rocking night clubs * 20 Side Straddle Hops *20 Imperial Walkers

*Plank Position – Calf Stretches, Jack Knifes, Downward dog, Upward Dog.

THE THANG

* Mosey to doing 3 Merkins at each light pole to front of high school hill for sevens: Top Hill – 1 Mike Tysons / Bottom Hill – 6 (2 is 1) Speed Skaters, 2/5, 3/4, 4/3, 5/2, 6/1.

* Mosey to back of the High School parking lot in back for 4 Corners – Burpees in the center, exercises in each corner:

Round 1: Start with 3 Burpees in the center

(25) Bobby Hurleys / 3 Burpees center

(25) Jump Squats / 3 Burpees center

(25) Freddie Mercuries / 3 Burpees center

(25) Big Boys / 3 Burpees center

Round 2: Start with 5 Squats in the center

(25) Mountain Climbers / 5 Squats center

(25) Heels to Heaven / 5 Squats center

(25) Backward Lunges (1 is 1) / 5 Squats center

(25) LBCs / 5 Squats center

Round 3: Jack Webb’s. 1 Merkin/4 Air Press..2/8, 3/12..up to 10/40.

*Mosey back toward COT doing 5 merkins at each light pole until Stop Sign by Middle School Sign.

*Jail Break back for COT

ANNOUNCEMENTS

* F3 DAD’s Camp Sign Up (ages 4 and up) – need 40 more registrations to break even, so if you considering it, please apply now.

MOLESKIN

13 Pax enjoyed Impromptu “Merkin” Day. Great work gentlemen! Thanks for the opportunity to serve and lead this morning.

The Bottom Line – Bridgehampton Parking Lot Tour

WARM-UP * Mosey up Southmoor Lane and back to Bridgehampton Clubhouse.

* 20 Rocking night clubs * 20 Side Straddle Hops *20 Imperial Walkers

*Plank Position – Calf Stretches, Jack Knifes, Downward dog, Upward Dog.

THE THANG

* In Bridgehampton parking lot sevens: 1 LBC / 6 Mike Tysons, 2/5, 3/4, 4/3, 5/2, 6/1.

* Staying in the parking lot Round 1: 4 corners: Start with 3 Burpees in the center

(25) Bobby Hurleys / 3 Burpees center

(25) Jump Squats / 3 Burpees center

(25) Freddie Mercuries / 3 Burpees center

(25) Big Boys / 3 Burpees center

* Then, continuing in parking lot for Jack Webb’s. 1 Merkin/4 Air Press..2/8, 3/12..up to 10/40.

* Round 2 – 4 Corners: Start with 5 Squats in the center

(20) Mountain Climbers / 5 Squats center

(20) Heels to Heaven / 5 Squats center

(20) Speed Skaters (2 is 1) / 5 Squats center

(20) LBCs / 5 Squats center

* Remaining few minutes 10 American Hammers & 10 V-Ups

* COT

Announcements:

Q-School: Sat. July 17 @ Rea Rd 6:30am workout combined training

August 13 – Crane Relay

Sometime in August in Charlotte – Grow Ruck event.

MOLESKIN

7 Pax strong for a parking lot tour of Bridgehampton Clubhouse. Thank you S.O.B. F3 Brothers for welcoming a Waxhaw Pax to lead your workout being my first Q outside of Waxhaw region. Great work gentleman, as awesome meeting you and look forward to working out again together soon.

The Floater – A Tale of Two Church Parking Lots

DISCS

WARM-UP

* Mosey lap around Waxhaw United Methodist Church Block.

* 20 Rocking night clubs * 20 Side Straddle Hops *20 Imperial Walkers

*Plank Position – Calf Stretches, Jack Knifes, Downward dog, Upward Dog.

THE THANG 

* Mosey to Central Grove Freewill Baptist Church for sevens between Amazing Grace Lutheran Church: 1 LBC / 6 Mike Tysons, 2/5, 3/4, 4/3, 5/2, 6/1.

* In Amazing Grace Lutheran back parking lot: Start with 3 Burpees in the center

(25) Bobby Hurleys / 3 Burpees center

(25) Jump Squats / 3 Burpees center

(25) Freddie Mercuries / 3 Burpees center

(25) Big Boys / 3 Burpees center

* Then, continuing in Amazing Grace Lutheran back parking lot for Jack Webb’s. 1 Merkin/4 Air Press..2/8, 3/12..up to 10/40.

*Jail Break back for COT

MOLESKIN

20 Pax showed up for 5 for mash & 15 for boot camp. Great job fellas, and special shout out to Turn Buckle for showing up to Floater for the first time and continuing to stretch out of your comfort zone toward your goal of attending every Waxhaw & surrounding AO this summer!!

ANNOUNCEMENTS

*Blood Drive – June 19th 9am – 1:30pm @ Five Stones Church – 13 slots left – lets fill by end of this week!

MOIST – Flash BB

DISCS

WARM-UP * Mosey lap around CMS Front Parking Circle

* 20 Rocking night clubs * 20 Side Straddle Hops *20 Imperial Walkers

*Plank Position – Calf Stretches, Jack Knifes, Downward dog, Upward Dog.

THE THANG

* Mosey to doing 3 Merkins at each light pole to front of high school hill for sevens:

Top Hill – 1 Mike Tysons / Bottom Hill – 6 (2 is 1) Speed Skaters, 2/5, 3/4, 4/3, 5/2, 6/1.

* Mosey to back of the High School parking lot in back for 4 Corners – Burpees in the center, exercises in each corner:

Round 1: Start with 3 Burpees in the center

(25) Bobby Hurleys / 3 Burpees center

(25) Jump Squats / 3 Burpees center

(25) Freddie Mercuries / 3 Burpees center

(25) Big Boys / 3 Burpees center

Round 2: Start with 5 Squats in the center

(25) Mountain Climbers / 5 Squats center

(25) Heels to Heaven / 5 Squats center

(25) Backward Lunges (1 is 1) / 5 Squats center

(25) LBCs / 5 Squats center

* Mosey back to front circle of CMS for Jack Webb’s. 1 Merkin/4 Air Press..2/8, 3/12..up to 10/40.

*Mosey back for COT

MOLESKIN

16 Pax endured a MOIST Monday morning workout. Nice work fellas…appreciate the honor to lead and serve my brothers!

ANNOUNCEMENTS

  • June 9th – Blood Drive 9am-1:30pm Five Stones Church – have 20 spots still to fill, so please sign up or share with others you know.

Commitment Backblast

DISCS

WARM-UP

* Mosey to Nesbitt Park Circle

* Rocking night clubs * 20 Side Straddle Hops * 20 Imperial Walkers *Plank Position – Calf Stretches

THE THANG

* Mosey and do 5 squats at every tree on way up Nesbitt Park to rock pile

* Everyone grabs a lifting rock followed by partner exercise: P1 exercising / P2 running:

400 cumulative reps 4 exercises:

* 100 curls

* 100 overhead triceps

* 100 overhead press

* 100 chest press

* Put rocks back & mosey to Front of Kensington School – Partner exercise: P1 exercising / P2 running.

400 cumulative reps 4 exercises:

* 100 LBC,

* 100 Heels to Heaven,

* 100 Forward Lunges (2 is 1),

* 100 Squats.

* Mosey to Back of Kensington School 4 Corners – Burpees in the center, exercises in each corner:

(25) Bobby Hurleys / 3 Burpees

(25) Jump Squats / 3 Burpees

(25) Freddie Mercuries / 3 Burpees

(25) Speed Skaters (2 is 1) / 3 Burpees

Then Finished with 3 Burpees

* Mosey back to COT for Jack Webb’s. 1 Merkin/4 Air Press..2/8, 3/12..up to 10/40.

MOLESKIN

10 Pax at COT (2 Runners – Hollywood & Kid Rock, 2 Mashers – Popeye & Riddler, & 6 Boot Camp – Chainsaw, Demascus, Turnbuckle, Dead Head, Fuse Box & Ghosted)

Chainsaw – as always a beast during the partner exercises.

Turnbuckle – is getting faster, stronger, and refuses to take any shortcuts – your determination and grit are to be admired.

Demascus – minus the banter about his Patriots, pushed himself and is focused on getting back to the head of the pack and well on his was despite his injured feet.

Dead Head – great workout and congratulations on accepting your first VQ next week at Commitment, having only been with F3 a few weeks!

Fuse Box (a.k.a. Steve;-) – a gazelle in training…getting faster, stronger and funnier each workout I get to know you. Thank you for your tireless servant leadership by example, support, and dedication to your F3 brothers.

ANNOUNCEMENTS

  • June 19 – Blood Drive 9am-1:30pm – Five Stones Church

Ignition Back Blast -Tour de Champion Forest Mail Box Mania

Ignition Back Blast 5-24-2021

DISCS

Warmup 

Mosey 0.25 miles to circle behind CHS

15 side strattle hops,

15 Moroccan night clubs,

leg stretches.

The Thang

Mosey 0.25 miles to Champion Forest entrance.

Round 1 – 1 mile run down road, alternating 30 mailboxes on right hand side 3 merkins & 5 squats.  Then, 1 mile run return to entrance – single file Indian Runs.

Round 2 – 1 mile run down road, alternating 36 mailboxes on left hand side 2 burpees & 5 (2 is 1) speed skaters. Then, 1 mile run return to entrance.

Mosey 0.50 miles back to COT

Moleskin

10 Pax put in 5+ miles taking Tour De Champion Forest Mail Box Mania.

Dasher, Gerber, Transporter, Sugar Daddy, Easy Button & Ice9 always leading from the front as the Gazelles.

Deflated, Foundation & Rubbermaid nice work pushing yourself following right behind.

Nice work fellas…honor to Q with y’all.

Announcements

5/25/2021 – Watchtower moved to Weddington, not Newtown Elementary until further notice due to road work.

5/31/2021 – Memorial Day Convergence – Murph, Mash & Boot Camp @ Nesbit Park 7am.

6/19/2021 – Blood Drive 9am-1:30pm – Five Stones Church

7’s, Indian Runs Through The Cemetery & Jack Webbs Oh My!

DISCS

 WARM-UP * Mosey around Waxhaw Elementary Front Parking Lot

* Rocking night clubs * 20 Side Straddle Hops *Plank Position – Calf Stretches, Jack Knifes, Downward dog, Upward Dog.

THE THANG

* Mosey to left of school by buses to hill in the back for sevens:

Round 1: Top Hill – 1 Burpee / Bottom Hill – 6 (2 is 1) Speed Skaters, 2/5, 3/4, 4/3, 5/2, 6/1.

Round 2: Top Hill – 1 LBC / Bottom Hill – 6 (2 is 1) forward lunges, 2/5, 3/4, 4/3, 5/2, 6/1.

* Mosey across street to Arbor Drive then line up to do Indian Runs through cemetery down cemetery road. Once through cemetery and bear to left (Sharon Dr) do 5 squats at every mailbox all the way down to 1st intersection (Stark Lane). Then on way back up street do 1 Merkin at each mailbox. When get to the top of the hill back at cemetery did Indian Runs until at end of Arbor road. Then crossed back to front of school parking lot.

* Mosey Back to Front Parking Lot sidewalk for Jack Webb’s. 1 Merkin/4 Air Press..2/8, 3/12..up to 10/40.

* Mosey Back to COT for 54 squats as time expired.

Announcements:

Christ’s Closet – Sat. 5/15 – 9am-1pm – furniture clear out

Convergence – Mon. 5/17 – 5:15am Asylum & 6am Mental Health Speaker Coffeteria – Brooklyn Pizza – Wesley Chapel

Blood Drive – Sat. June 19th Blood Drive 9am – 1pm Five Stones Church

MOLESKIN

Chastain pulled up in his SUV before we started warm up asking where we were going as had to use port-o-potty in back of school and got back in record 5 minutes, as finishing stretches, and thankfully refused to make hand contact with us for remainder of workout, and then Chastain proceeded to explode out of the gates during sevens, along with Dunkin & Flip Phone setting the pace.

In Posse fashion on way out during Indian Runs through the cemetery told a scary story, and then on the way back told Chastain & myself, know he knows where he can bury us, as apparently he did not like our gazelle up-tempo pace😊

Welcome FNG – “Norm the Miner” (Will Regalado) who was brought out by Schedule C, as fellow Millbridge Resident that moved here from NJ back in August 2020 and was looking for Crossfit Gym and Schedule C, said I’ll pick you up at 4:50am and let’s try F3 first. Looking good after workout, as Norm the Miner asking to come out to workouts this Wednesday & Friday!

Commitment – Rectums, Turtle Heads & Wedding Rings, Oh My!

WARM-UP

* Mosey to the woods back to Nesbitt Park Circle

* 25 Rocking night clubs

* 25 Side Straddle Hops

* 25 Imperial Walkers

* Plank Position – Calf Stretches

THE THANG

* Mosey and do 5 squats at every tree on way up Nesbitt Park to rock pile

* Everyone grabs a lifting rock followed by partner exercise: P1 exercising / P2 running:

400 cumulative reps 4 exercises:

* 100 curls

* 100 overhead triceps

* 100 overhead press

* 100 chest press

* Place Rocks Back & mosey to Front of Kensington School: Partner exercise: P1 exercising / P2 running.

400 cumulative reps 4 exercises:

* 100 LBC,

* 100 Heels to Heaven,

* 100 Forward Lunges,

* 100 Squats.

* Mosey Using Indian Run from Kensington School down Bridgewick Rd left of MillBridge Pkwy to Millbridge Clubhouse for Jack Webb’s. 1 Merkin/4 Air Press..2/8, 3/12..up to 10/40.

* Mosey back on Millbridge Trail to Nesbitt Park Circle:

*20 Tricep Dips on curb

* 20 Mike Tysons

* Mosey back to COT

MOLESKIN

Great workout gentlemen. The discussion during the workout was lively filled with talk of rectal exams, turtle heads and wedding rings😉

Premature witty quote of the workout, while doing Indian runs, “We lost two, but we lost one who lost to a number two.”

Elmers is getting stronger & faster.

Doughboy was a strong & healthy this morning.

Mad Dog got overly excited when he saw the green light turn on Nesbitt bathrooms.

Announcements

  • 4/17 8am – Downtown Waxhaw Cleanup Service Project.
  • 5/1 6:30am – Waxhaw Trail Fest Walnut Creek Park.

Pursuit MillBridge Rooster Run Reps

Warmup 

Ran 1mile up MB Pkwy to roundabout for some leg stretches.

The Thang

In preparation for The Rooster on Saturday, we ran 4 – 1mile loops.

Total Miles Ran – 6.2

Moleskin

Braces made his 2nd F3 Pursuit workout.

Robocall & Foot Long continue to impress with increased speed & endurance.

Wolverine always amazes us with his speed despite an injured knee.

Announcements

The Rooster – Sat 3/13/21 @ 6am

F3 Dad’s Trip – Sat 3/13/21 @ 8am from Stonecrest

Neighborhood Watch Sun 3/14/21 @ 7:30am – Champion Forrest

Waxhaw Trail Fest – 5/1/21 = Walnut Creek – 3 man teams (1mile, 3mile & 5mile) – Pax sign up and draft teams.