Got to the Floater early (what I thought was early) but there were already a few pre-runners and a pre-walker on site and warming up. I followed their example and got the blood flowing myself. On my return I ran up to a nice size group of PAX including some OG familiar faces I hadn’t seen in a while which was an extra bonus. DiCCS were delivered and we were off.
WARM UP
Mosey around the block and down the hill that is Keith Jong’s. (The one by the new Ardmore apartments) and circle up in the vet parking lot.
Merkins x 10
In and outs x 10IC
Jump Squats x 10
Burpees x 10 (turns out there are multiple ways to count a burpee in cadence. I went with my down but guess you can get up to 6 counts out of one)
THE THANG
Mosey back toward Keith Jong’s Hill and prepare for segment crushing…
Sprint up the hill with AYG through the stop sign and grab some wall at the top
Shoulder taps & BB’s 4 / 1 thingy – Jack Web ( thank you Bottlecap )
made it to 20 and 5 reps and had to put a stop to the misery – thank you to those that lead in the count
Mosey around to the bridge over the tracks and partner up
100 merkins, 100 in and outs, 100 jump sqauts, 50 burpees – shared with a partner
p1 runs around the sidewalk and back across the bridge while p2 completes as many reps as possible
Most got through the 100s so i called an audible and decided to finish the burpees individually down Providence St.
At every light on the left every other light on the left stop and do 5 burpees until the end
Mosey back down Providence Rd toward the vet parking lot but keep going back to the bottom of Keith Jong Hill…
Based on my condition at the time we ran backwards up the hill and then 180 to sprint the rest and back to grab some wall
Jack Web shoulder taps / BB’s back down from 20 & 5 – again, thank you to those that took over and lead the count
Surely we’re done at this point… Nope, 3 more minutes so what better way to burn those up than to burn up what we had left in our legs and run wind sprints in front of the church.
Back to COT and time.
MOLESKIN
About the only way to beat starting my day with my F3 brothers at a workout is to get to lead them in the workout and I was honored to do that again today. We had a stellar group and I saw a lot of leadership and encouragement throughout our 45 minutes together. Although I floundered a bit while delivering my last minute weinke, it appeared there was enough substance there to get the job done. When I asked how the group was doing after sprinting up Keith Jong the first time the choice words I received back confirmed we were on the right track… My hope is that you found yourself somewhere outside your comfort zone and perhaps realized some untapped potential you didn’t think you had. That is what truly fills me up and brings me joy. Being able to serve others, encourage them and help them see something in themselves they couldn’t see before. I have been given that gift through many of you. I shared in COT that I’ve gone through a lot of changes over the past couple years. Some noticeable which have been pointed out from time to time but this was never part of my plan. The point I wanted to drive home was when you show up for a workout you have no idea whom you are showing up for. There is most likely a brother among the group that is struggling with something, going through a challenge or may just feel alone, discouraged etc. So, if that happens to be you right now I encourage you to reach out to someone and ask for help. I did, because I had to and didn’t know what else to do, and the amount of support, encouragement and love I received from this group has been incredible. When I say that God has given me an Army to walk with me shoulder to shoulder through this past season is an understatement. So, thank you for that and keep showing up, keep pushing yourself and keep an eye out and your heart open to that next PAX that needs you.
ANNOUNCEMENTS
Christ Closet give away has been pushed out to the 30th so no truck loading this Friday the 15th. Go give Afternoon Delight a try on Friday’s at 12 – 12:30 – Dogwood park. Come support Last Call 5:32am – 6:17 this AO needs some love and we have the numbers to do it.
Enjoy this little time machine back to The Floater from last week where we shared 600 things together.
WARM UP
.5 mosey around town and circled up in the gravel lot behind Dream chasers – Planking in gravel is a great way to help you appreciate those weathered parking lots we sometimes crawl over.
THE THANG
Partner up at the wooden RR bridge – Be nice and share 100 Burpees, 200 Squats, 300 LBC’s
P1 runs a lap around and over the bridge while P2 cranks out as many perfect reps as possible
Mosey over to the bottom of A Bad Idea? ( the one past the skatepark )
7’s – 6 Mike Tyson’s at the bottom, attack the hill and 1 Big Boy SU at the top
Rinse and repeat until 1 MT and 6 BB’s
Mosey back to COT as the clock struck 6:15
MOLESKIN
This ended up being one of those “It looked a little easier on paper / in my head.” Weinke’s… BUT with that being said the whole group powered through and crushed it! There was constructive feedback in short, simple choice words, encouragement and selfless offerings of PAX doing extra credit reps to help the group complete their 600. That’s what this is all about.
Life is hard right now. At times it really just sucks if I’m being honest. However, F3 continues to support me in nearly every area of my life. I am still blown away when I reflect back over the past few years. So, thank you again F3 brothers for walking shoulder to shoulder with me through life. 🙏👊
ANNOUNCEMENTS
There were a couple.
First time I’ve substi’Q’ed in a while and the first time I’ve Q’d Cowbell so I was able to finish my weinke as I pulled into Petsmart devote a great deal of time to fabricate the perfect recipe for our only “gear & sprint” AO. I’m a big fan of the AMRAP and KB work in general so it just made sense to cut the parking lot up into exercise stations and label accordingly with Gerber’s help and supply of sidewalk chalk. He must have been super excited because he arrived early and had it all drawn out perfectly per my blueprint from Google maps I sent the evening before. That guy is one selfless dude and I’m grateful to know him and his family. 5:29, DICCS, let’s mosey.
WARM UP
Mosey around the PS lot and line up at the AMRAP start line
Merkins, next line, squats, next line, calve stretch, next line, something else, then back to the start for instruction
THE THANG
30min AMRAP – 30reps ea exercise
Swings
Squats
Pull Throughs
Curls
Leave KB sprint to other end of lot and 5 burpees then back to KB to come back to start
Swings
Squats
Pull Throughs
Clean & Press
Leave KB and one lap around PS lot
Rinse and repeat until time (Total completed rounds + reps on last round when time expires is personal score)
MOLESKIN
So this was HARD… I think I cleared 2.5 rounds and the rest of the gang had at least 3 or better. Modifications were used accordingly and wisely. I’ll be doing this one again as a bench mark to check progress. Cowbell has been one of those AO’s that reminds me that I don’t lift heavy things as much anymore and I need to, to keep things balanced. Shoutout to TB for coming out for the first time to see what all the fuss is about and crushed it! Our group of 5 PAX did the work of 50 strong. Great job fellas!
full disclosure; every time I type up a BB I always copy and paste one of the last ones to keep the formatting and this one was from one of my Ignition Q’s last year. I read through it again and the words below couldn’t be more true today than when I originally wrote them last summer. It was a great reminder for me so I’m leaving it here again and hope that it’s also a great reminder for you. If you are struggling with anything right now find someone to lean on and / or an ear you trust to just share and get it out. I’m happy to be either one for you.
Originally written August 2020: “It has been an incredibly mixed ride of ups and downs, emotions, confusion and stress. But with all of that there has also been so many incredible and amazing other things that have been revealed on this journey of mine. One of the biggest and most important is I’ve been able to invest in the other two F’s of F3; the Fellowship and Faith components. I don’t think I can put into words the impact that tying all three together has made in my life in such a very short period of time. The bond and community that I have with many PAX today rivals those of immediate family and close friends I’ve had for 20 years… They’ve got my back. They pray for me – like for real pray, not just send the 🙏 emoji or post it in GM. They have offered me a room to stay if I need it. Coffee and an ear to listen. Encouragement. Accountability. And honestly just offering their time in a world where there never seems like there is enough to even get the most basic tasks accomplished that come with the defaults of life. I’m more engaged and connected with God than I have been in years. When you’re put into an environment where you know you just can’t do it alone you start to look for support ( hello 2nd and 3rd F’s ) and support is what I have found. I am more clear headed and in tune with the environment and world around me than maybe I have ever been before. And guess what, when that happens you start seeing even more amazing and beautiful things around you. Some, that have been there the whole time. I could go on but I’ll save some for my next BB. Here’s the bottom line; we have a FREE opportunity to take advantage of right now to help us grow in any area of our life. You just have to get uncomfortable enough to take the next step and act on the thought or emotion that you’ve been carrying around for however long. It’s there for a reason and so is F3. Grateful for each and every one of you. ✌”
ANNOUNCEMENTS
There’s always something going on so check a BB that was actually published on time…
Hello fall! What are these things on my arms?… Oh, that’s right, sleeves. I forgot what they were like as this has been quite the extended year of staying at home and unforgiving heat and humidity. Not going to lie but I recycled a portion of a previous Weinke today mainly because I knew I could Q it better than last time and we needed to keep moving to stay warm. Yes, 50 degrees is cold for me… Anyway it didn’t take long for a nice crew of 10ish to appear out of the gloom and it was time. DiCCS were executed perfectly and we had a ton of safety gear present so we looked like a string of Christmas lights when we ran in a single line. You’re “encouragement” is working Mad Dog!
WARM UP
Mosey to front of high school after 1 full circle around lot
Imp Walkers Squawkers x 15 IC
Plank hold x 30sec
P parkers x10 IC
Mtn climbers x15 IC
Calf stretch
Chest / shoulder stretch on the ground – (You would have thought I asked the PAX to put their ankles behind their head and walk around on their hands…. Come on boys, work some yoga in your routine!)
THE THANG
Burpee Indian run to side entrance on Cuthbertson
Follow trail to Lawson entrance
Run down to T section stopping at each side st
Complete 5 burpees
10 BBs
15 Mtn Clmbr
Mosey down Great Rd to cul-de-sac – Time to smoke the “This is Ignition” Strava segment
AYG up “This is Ignition” segment ( Our group now holds the top 7 spots )
Mosey to 5 forks pool parking lot
220 Run to Lawson entrance.
2mi run – ea cul-de-sac and intersection Q picks the exercise x 20 reps ( upper, lower, abs )
PAX HOLD PLANK OR AL GORE UNTIL 6 IS IN
Mosey back down hill to cont run
Several exercises were done and most PAX were called upon to contribute – roughly 12 stops I think
Follow trail back to Cuthbertson side entrance
Mosey back to middle school entrance where welcome sign is – 10 mins left so audible time
1 mile loop around Cutty campus for time – Now forever known as “The Glidah Mile” thanks to Gerber
Back to COT for Am Hams and words of wisdom
MOLESKIN
So there was a lot of stopping and starting today during our adventure but got in a variety of exercises, an ars kicking sprint and finally a longer gallop to finish things off. We had a fast group, faster than usual I think, because everyone really stayed together the whole time and pushed each other. There were several changes to the leader/s of the pack as we went along which is awesome. I remember when some of these “fast” guys started encouraging me to post at the longer distance / hour long workouts and now I get to be a co-site Q at one of them. Ignition. And how cute is it that the dude that EH’d me into joining F3 is the other site Q. Thanks Hollywood xoxoxo – I mentioned a couple things up top regarding F’s and seasons so I guess I should tie all that in somehow. Here goes; With about a minute left I opened up to the group that we are going through a change of seasons and by now I think most know that I have been as well. It has been an incredibly mixed ride of ups and downs, emotions, confusion and stress. But with all of that there has also been so many incredible and amazing other things that have been revealed on this journey of mine. One of the biggest and most important is I’ve been able to invest in the other two F’s of F3; the Fellowship and Faith components. I don’t think I can put into words the impact that tying all three together has made in my life in such a very short period of time. The bond and community that I have with many PAX today rivals those of immediate family and close friends I’ve had for 20 years… They’ve got my back. They pray for me – like for real pray, not just send the 🙏 emoji or post it in GM. They have offered me a room to stay if I need it. Coffee and an ear to listen. Encouragement. Accountability. And honestly just offering their time in a world where there never seems like there is enough to even get the most basic tasks accomplished that come with the defaults of life. I’m more engaged and connected with God than I have been in years. When you’re put into an environment where you know you just can’t do it alone you start to look for support ( hello 2nd and 3rd F’s ) and support is what I have found. I am more clear headed and in tune with the environment and world around me than maybe I have ever been before. And guess what, when that happens you start seeing even more amazing and beautiful things around you. Some, that have been there the whole time. I could go on but I’ll save some for my next BB. Here’s the bottom line; we have a FREE opportunity to take advantage of right now to help us grow in any area of our life. You just have to get uncomfortable enough to take the next step and act on the thought or emotion that you’ve been carrying around for however long. It’s there for a reason and so is F3. Grateful for each and every one of you. ✌
ANNOUNCEMENTS
Last week of IPC – get your coupons and backs ready #murderbunnies
We still have over 90 spots to fill for the next blood drive in October. Remember when it was still like 8 weeks away?…
Welcome FNG “TikTok”.
Time for another Q. Swarm. I’ve been here and done this before but as I started planning a fresh new Weinke I discover I’ve been sucked into another “sub-group” of elite athletes, idiots, over achievers / dreamers. IPC season is upon us so why not put together a relay team to take down the top time in less than 24hrs? I generally haven’t said “No” to much of anything presented to me from this group so why not. See how distracted I became? I’ve already forgotten where I was going while writing up this BB… Anyway, I arrived on site at 3:30am about 4:50am to what looked like a news channel preparing for a local broadcast or crime scene investigation. Think two super bright light rings focused on part of the parking lot with a group of by-standards gathering. This was to be my pre-run I suppose. Call me Tool time, long story short, we came, we saw, we destroyed the top time by nearly a full minute. I had burpees because I like them. I also had one of the 400m runs which I generally enjoy but this one took me back to ’99 on the Piedmont Panthers track team when there was a real timer and it “mattered” and you couldn’t let your team down so I ran it. I ran it as hard as I could and actually felt the brain and body start to shut down on that final stretch to the finish line…..
5.18am… DiCCS let’s mosey.
WARM UP
.75 mosey around front of schools and around past stadium to first circle
Circle up – we were already warmed up so i selfishly took time to stop for a few minutes because i was still in la,la land from that 400
Dynamic warm up stretch
over head to toes walk out to plank
runners stretch arm to sky R, L
hill drops R, L alternating up to 20
maybe something else…
THE THANG
Mosey back to pick a rock for .25 boulder run
All x 10 reps
Corner 1 shoulders
Rock press
Dry docks
Corner 2 triceps
Curb dips
Rock OH extension
Corner 3 abs
Flutters 2 is 1
Rock curls
Corner 4 legs
Mtn climbers 2 is 1
Rock am hams
Complete laps until the rock travels back to start.
Mosey around and up to the picnic tables at back of high school for 3 rounds of
burpees x 5
BBs x 10
box jumps or step ups x 15
then AYG around Geeb Jungle
Recover then mosey to Transporter’s Shed, Rudy’s Outhouse etc
some type of evil suicide up and down the yellow brick rd
AYG up to first sidewalk on R then mosey back to start for 10 T plank push ups
rinse and repeat until Q calls audible to 10 shoulder taps back at the start and then up to COT
Still had a couple minutes left so i knew it was time for me to stop the madness and use them for me.
MOLESKIN
…..i don’t think I finally came back to reality from that opening 400 until we were running up and down the yellow brick rd. Not sure exactly where I went but I haven’t been there in a long time. I always like to throw some shout outs here but everything is such a blur please accept my apologies because I can’t seem to pull any together! I do know that everyone pushed really hard out there this morning and I’m seeing more PAX at Swarm, Ignition etc. that are taking those uncomfortable steps to break through into new territory and discover untapped potential. Don’t stop! We’ll do it together. It’s no secret I’ve been sharing a lot of thoughts and personal “stuff” with this group so we circled up back where most of us started the morning at the IPC relay start / finish. We took a knee and I let it go. 12 months have gone by already since I’ve made several changes in my life. Working on mental, physical, spiritual and relational challenges. IT’S. BEEN. HARD. But I’m growing. I’m seeing things come to the surface, beautiful things, positive things that I knew would eventually reveal themselves but just didn’t know what, when and how. I’m in a season of change, growth and discomfort. All in a good way. I won’t try to regurgitate everything here so just ask if you’d like to hear more or have a question about some of the things I’ve been doing that have helped provide guidance and support for me along the way. I’ll leave you with this though. Take a moment to lift your foot off the “gas pedal” of life and slow down enough or even stop to zoom out and see where you’re headed. We try to go 90 miles an hour all the time but what if you’re not heading in the right direction? Are you on a path to achieve your goals whatever they may be? Do you even have any written down? Look for areas where you can add margin to help in an area where you may be lacking. One of the best books and first books I read when embarking on my self improvement / personal development journey years ago is The Compound Effect by Darren Hardy (https://www.amazon.com/Compound-Effect-Darren-Hardy/dp/159315724X/ref=sr_1_1?crid=UWZ701NVXQGA&dchild=1&keywords=the+compound+effect&qid=1598644722&sprefix=the+compound+%2Caps%2C418&sr=8-1) It really shows you how the smallest, almost unnoticeable, choices you make day in and day out can compound into massive results or a life of mundane, stagnant complacency. And we can choose what those are.
ANNOUNCEMENTS
IPC is upon us. Looks like we’re going to continue the relay team formula just for kicks.
The Waxhaw region 1 year anniversary convergence celebration is on the calendar for Labor day. You have 3 guilt free flavors to choose from; bootcamp, 5k race and MASH. Doesn’t matter which one you pick, just pick one and show up at Cuthbertson!
YHC took us out.
Be intentional in all you do and say. Look for His guidance to ensure your words are kind and pure. Find the person you are meant to help or impact in a positive way.
Well another day and another new AO I’ve never posted at before and a VQ all wrapped into one… Just another reminder I need to venture outside of my little Cuthbertson bubble to mix things up and meet some new PAX. And meet some new PAX I did! Overheard that we had a good showing so that added to the pressure. No worries as I had at least planned my tried and true “Build a Burpee” Recipe among other things. I had done extensive research at this AO in the past but it was the menu at Yama and flights over at the Ale House so this was a whole new perspective. I decided to keep the area of work pretty close together but still allow plenty of mileage. Time was up so DICCS were delivered whilst a garbage truck threw dumpsters around in the background but everyone new the plan and we were off.
WARM UP
.4 mi mosey up and around shopping center down to traffic circle in front of Wav apartments to circle up
Mobility stretch – I mean it just hurts so good….
Mtn climbers x 10 IC
Rock back merkins x 5 IC – always works the brain at this hour too
Squats x 20
THE THANG
1mi Build a Burpee – Start Traffic Circle – Finish last intersection (Prov Farm)
Merkins x 10 @ circle
In and outs x 10 @ 1st side st RT
Squat jumps x 10 @ 2nd side st LT
Burpees x 10 @ end past Prov Farm
Run back to start – (Or b-line straight to safety if your Transporter for what ended up being round 1 of last nights hot sauce…)
Rinse and repeat
Finish at circle
Ice9 led Mary until the six was in.
Mosey to Public Parking deck – .48 mi
Ab Sprints to the top
1st level – BBs x 20 sprint to lvl 2
Flutters x 20 IC sprint to lvl 3Windshield wipers x 20 sprint to lvl 3 (Never done these before but they will be back I promise)
LBCs x 20 IC sprint to lvl Top
Fred Mercs x 20 IC6in Plank jacks x 10 IC
Mosey back down to lvl 1
Mosey to Astro Turf to grab some wall
Dips x 20
Bear crawl Backwards run across turf then (was told word on the street is the turf has become a latrine for canine residents so we stayed on our feet)
Side lunge x 20 total
Backwards run across turf
Rinse and repeat
Switch to Derkins x 20
High knees across then
Steps ups / box jumps x 20
High knees back
Rinse and repeat
Mosey back to COT eat up the last 3ish minutes and clock 3 miles around the parking lot.
Gerber logged some extra credit with one more Mary but stopped our watches before 6:16…
MOLESKIN
Well once again I had a blast navigating uncharted territory and leading a great group of guys. We had a great mix of familiar faces and new ones too for me anyway. Everyone really wanted to push and stay at the front of the pack and Ice9 pulled his usual “no turn signal merge” sprinting up the desk to cause a 14 PAX pile up and wreck the rest of morning rush hour. Kidding but we were having a good time fighting for position up that deck the whole time. I also noticed a new combo move that I’ll call the Al Gore Burpee during our first segment. Recalc may want to review that one… Once we were almost back to COT I notice Transporter trotting up from across the way and wondered if my route just wasn’t what he was looking for to complete this workout? Turns out he went two extra rounds for some unplanned squats of his own. I’ve never been hung over from too much hot sauce…. In all seriousness I did want to use this platform to share some thoughts and pose a challenge for you. I encourage you to push yourself to stay just outside of your comfort zone. What does that mean? Well the way I look at it is to push yourself just enough where you have to take a step forward to keep yourself from falling. It doesn’t hurt, it’s not scary and you’re not remaining stagnant in one place. Be comfortably uncomfortable. Continue to grow physically, mentally and emotionally. When was the last time you intentionally checked in with your M or significant other just to see how they are doing or are feeling? Or just someone you’re close to? This month marks exactly 1 year when I started posting again. While I’ve been “Glidah” for at least 2 years ( thanks Hollywood ) it wasn’t until one of my buddies, who a lot of you know as Catfish now, called me up to see what I was doing to work out and stay in shape. At that time I told him, “Well nothing right now, but here’s what I used to do.” So with that we agreed to commit and post at least 3 times a week for a total of 21 posts. Since then I have developed a habit that pulls me now instead of me having to do the pushing. I feel better now than I have In damn near a decade and it’s because I decided to get a little uncomfortable. I showed up and did the work. I accepted an invitation to run and workout an extra 15 minutes with these “gazelles” as they were known. I continued to work, to push, and to do things that weren’t the easiest or always the most convenient. That compounded into other choices and areas of my life that I continue to work on today. I guess what I’m trying to say is this F3 thing is a big deal. Don’t take it for granted boys!
ANNOUNCEMENTS
IPC is starting soon! The exercises are easy just make sure you can do 200 of each one….
The Waxhaw region 1 year anniversary convergence celebration is on the calendar for Labor day. You have 3 guilt free flavors to choose from; bootcamp, 5k race and MASH. Doesn’t matter which one you pick, just pick one and show up at Cuthbertson!
YHC took us out.
It is an honor and blessing to have an opportunity to impact someone in a positive way. If you have been, please pass it on.
According to my notes this was my VQ at Flash! This AO has special meaning as this is where Glider, no it’s “Glidah” thanks to Schneider, was named and born about two years ago. However it was only about a year ago at this time that I started posting on the regular again. More on that journey some other time… Arrived early enough to wish the Ignition PAX good luck as they were going to need it with Tool Time popping his VQ cherry. I hate that I missed hills in Champion Forest I wasn’t there to support him but duty called to get the week started off with a nice humid kick in the under carriage for what ended up being 20 something PAX. DICCS were interrupted right about the second C which for me was CPR when a half naked Wolverine strolls up and distracted many on lookers… so if anyone needed resuscitating he was your guy for the morning. With that we were off.
WARM UP
Mosey out and around front of middle towards HS entrance drop off and circle up!
Mobility stretch – getting some good feedback here and seeing more of this in the warmups so glad it’s catching on. (You know you need to stretch more)
Peter Plank Jacks x 10 IC
Calf stretch
6in hold P Parker x 5 IC
Imperial Squawkers – x 10? IC
THE THANG
Mosey back out and around to bus road up to covered stairs for triangle ladder 7 to 1
HSPUs against wall x 7,6,5.. ( shldr taps mod 2 is 1 ) – So many great reactions when HSPUs came out of my mouth
Broad jump x 7,6,5.. – make sure to demo the dif b/n a “bunny hop” and broad jump
BBs x 7,6,5..
Gazelles catch up to the six and bring it in.
Schneider led us in Mary
Next Mosey down past tennis courts and follow sidewalk the long most direct way around to grab a rock by Geeb Jungle. Pick a parking spot for your lane.
Rocking Lot – 6 Stops Mosey to ea stop w/ rock held over head
15 reps ea Q count
Going Down
1 Curls
2 Goblet squats
3 AmHams
4 Triceps
5 Toe Taps IC
6 V Ups
Coming Back
1 Shoulder Press
2 Goblet Side Lunge
3 LBCs
4 Front Shoulder Raise – Shoulders were getting smoked so I offered an upward row mod
Drop Rock AYG down and back!
Rocks back and mosey
Head back towards traffic circle and follow sidewalk to poop shed.
Burpee stops up the Yellow Brick Rd Segment
4 sidewalks TL 2 on RT 2 on L
1st x 5 reg burpees
2nd x 5 sgl leg burpees on RT
3rd x 5 sgl leg burpees on L
4th x 5 Mike T Burpees
Hard run back rinse and repeat – 1min left to bring in the six and time!
MOLESKIN
As of late I’ve been concocting higher mileage recipes when on Q but I really wanted to make sure we stayed busy throughout our entire 45mins of gloomy paradise today. It’s funny how you do the workout in your head before the main event. That triangle ladder ended up being a lot more ambitious this morning which was a good thing. We had a pretty large group today (yet still compliant) which was great as it’s been a while since I’ve had a chance to run around and do stupid things with a lot of these guys! With such a large group and making sure I didn’t forget anything throughout my weinke it’s hard to recite a lot of highlights but I did get a firm “NO” from Shake n bake at least once, Wolverine was staying right up there with me while nursing an annoying knee issue, I noticed Sugar Daddy cranking out some extreme derkins against the wall – he could have just turned a 180 and done the hand stand push ups, Rockwell and One Star seemed to lead most of the opening triangle ladder and Goodfella raced through and led the pack during the last burpee segment voicing his opinion about the single leg burpees the whole time as he should. Did you know it’s literally twice as hard to do a one legged burpee?! I really appreciate the nod from the site Q’s to lead today and the feedback at the end. Some of said feedback being only hand gestures so I’ll take that as a job well done.
ANNOUNCEMENTS
Congrats to Tool Time for earning the “Brick of Pain” on what I’m sure was a bar setting VQ at Ignition.
September 5 – 12 Mayhem is leading a mission trip to Panama City FL to provide hurricane relief to local residents there. Rebuilding and construction. $400 all in – See him if interested.
Goodfella reminded us that our thoughts, prayers and intentional action really do help and make a difference! Be intentional to work and build your spiritual, mental and physical strength because you never know when it will be called upon as we navigate this life. Not if, but when.
Welcome FNG Jason Mitchell “Manziel”
YHC took us out.
“True success is giving and receiving love, having mental and physical health, enough wealth to provide you with options and the time to enjoy them all.”
Word must be getting around that I’m getting around since I had the privilege to pop another VQ cherry at THE Floater today… As many times as I’ve posted at this AO I still had to study the Google maps to make sure I knew where the heck I was going. Got the mileage figured out and enough “stuff” to keep us busy so was ready to rock. When I walked outside this morning I literally choked on the humidity… Holy July in the Carolinas. Arrived nice and early and already had a good group. DICCS proceeded with a final reminder to check your rear view before firing a loogie over your sholder so a PAX drafting behind you wouldn’t get sprayed… Seriously, it happens.
WARM UP
Mosey Down N Main to Amazing Grace Ch
Circle up
Mobility stretch – I hope you’re starting to appreciate this moment to stretch things that normally aren’t..
Peter Plank Jacks x 10 IC – I’m really enjoying combination exercises to keep the pax awkward and confused the exercises new and refreshing
Calf stretch
6in hold P Parker x 5 IC
Imperial Squawkers – x 5 IC
Stayed put for instruction
THE THANG
McDonald / N Main 4 Corners – build a burpee – I think this is becoming my signature move
Corner 1 – Merkins x 10
Corner 2 – In / outs x 10
Corner 3 – Squat jumps x 10
Corner 4 – Burpees x 10
Rinse / Repeat
Mosey to Another Bad Idea
7’s Hill climb –
6 Mike Tyson Burpee Btm / 1 Thruster Top
5, 2 until 1, 6
Quick Mary to bring in the 6
Mosey towards COT and grab some wall
Web Donkey kicks & BB’s
4 Donkeys at top – down hill & 1 burpee at ea side st
1 BB at bottom hill & 1 burpee at ea side st on the way up
Rinse repeat until time to 40 Donks / 10 BBs I’d had enough
Web if time to finish up – LBCs / Mike Ts Couldn’t remember the Mike Ts and went with V ups
MOLESKIN
Today went fast. When mapping this out the area seemed a lot larger and more spread out but once on site and crushing through this hill-fest I felt like we weren’t covering a whole lot of ground. We got the job done though. Everyone pushed hard, like really hard. Also stayed together and the 6 was never far behind. I enjoyed getting to catch up with Transporter as he pretty much ran on my left flank the entire time. He did a great job describing how glorious the weather was up north with zero humidity as we ran through hot sticky air… I really made sure to keep encouraging the group to keep the energy up and moral high. By the time 6:45 hit the group was trashed. I think I overheard a couple choice words and some “man that sucked” comments so I’ll consider that a win. As we closed out COT I didn’t have to rush so got to catch up with a few PAX I hadn’t seen in a while and meet some new brothers which is always awesome. Make sure to work on those combo moves boys. You’ll see them again sometime
ANNOUNCEMENTS
Did a quick 100 PAX Challenge call out among the group and ended up reeling in a few hundred more. We’ve got this.
Q School / Site Q School coming up the next 2 weekends
Continued to pray for our brothers who need healing and recovery and celebrated seeing the same for others.
If I missed any please post a reminder in the appropriate channels.
God speed and good night!
You know, there’s a saying that you’re either growing or dying. Basically you’re either pushing yourself to be better and staying just outside of your comfort zone or remaining stagnant just going through the motions of life. Well what better way to grow and get a little uncomfortable than to take center stage and lead a group of your peers. Oh and why not make it a VQ at an AO you’ve never posted at before! I will say I did cruise around campus on my mtn bike the morning before to connect what I had mapped out in my brain from google maps. Did you know you can draw and measure distance on a PC in google maps? Well you can… Anyway I arrived extra early after a couple PAX were already on site and the cars just kept pulling in right up until time to mosey. DICCS were given while the last vehicle parked with an extra reminder for distance and safety.
WARM UP
.25(ish)mi mosey around the massive school parking lot and circled up
Mobility stretch – up & downward dog, hip stretch, twist (lots of groans so mission accomplished)
Peter Parkers IC x 10 i think
Rock back merkins hold EA position x 5 (i do these selfishly because I LOL inside watching PAX try to figure it out)
THE THANG
Mosey to mini track for 1mi Build a Burpee – 6 total laps (unless you’re Tool Time and then double it)
All exercises 6 down to 1 rep
Corner 1 – merkins
Corner 2 – in and outs
Corner 3 – squats (will remember to add the jump next time)
Corner 4 – burpees
Mary until 6 is in –
Mosey down the sidewalk to go around the back of the school off road down around edge of woods toward baseball fields
Hard left through the grass and edge of woods and stop at gravel access Rd.
Out and back merkin Buffet
Start x 5 diamond
Light pole x 5 (players choice because i completely drew a blank)
Light pole x 5 wide
End x 5 reg
X 2 rounds
Mary until 6 is in –
Mosey back to COT – ab web 1 BB 4 flutters until time
MOLESKIN
Hot damn I had a great time at Dromedary this morning! My preparation paid off and I felt cool, calm and collected the whole time. So much, in fact, we ended up running nearly 3.5mi before time was up. Ooops… I swear Garmin told me we should end up around 2.5/.75 tops the day before. I guess that’s one way not to get invited back to Q. Dasher double check with Deadwood next time, would you?! I had tons of help and support throughout my weinke from Tool Time, Posse, Dasher, Premature, Fiji, Shop dog and others I’m sure I’m forgetting but you know who you are. 5:30am seems more like a dream at this point. We had 24 pax including 2 mashers and I saw many faces I hadn’t seen in a long time or finally got to connect a face with a name so that was awesome. Random fact but this is the second Wednesday in a row that I have been attacked by Carolina piss ants fire ants at the very end of the workout. Last week at Chiseled whilst doing shirtless burpees. Little spawn of satan nailed me twice right in the gut and then two separate attacks by bigger and angrier little SOBs on the lower calf and my right hand this morning. Still had my shirt on this time too if you’re thinking, “Serves you right Glidah… keep your clothes on already.” I can’t close out this BB without mentioning the local news caught wind that Goodfella was making an appearance for the first time in two weeks today and caught the whole thing on tape! Ok Fox news was doing a story and Goodfella was there but the two were not related. Something about COVID… I don’t know. He still rocked it out the whole time like he wasn’t sleep deprived and hadn’t missed a single workout. He closed us out with a great reminder of how important it is to always work hard and prepare for the battles of life. Not if, but when. And not physically but spiritually; mentally. Without faith in something greater than yourself you can’t navigate the storms of life. It left yet another confirmation that this group is a big deal and not an accident. We support, we encourage, we give, we love, we serve and we care about others first before ourselves. I am humbled and grateful to be a part of something so incredibly awesome. Dromedary I will be back!
ANNOUNCEMENTS
100 pax challenge – donate and get raffle tickets – win a pimped out recliner or take a store credit – Winning
Sign up for Q school if you haven’t already.
Pray for continued healing for Goodfella’s M, baby boy and family. God is good and has his arms wrapped around them tight.
There are more announcements that I am forgetting so please scroll to the bottom of the other BB’s that were posted earlier today because they probably remembered.
YHC took us out. Look to Him and remember to show others that He is at work in your life.