It’s one thing to start the week leading a group of PAX to shake off the cobwebs from the weekend but a whole other ballgame to close out the week leading again and making sure whoever is left still gets their monies worth to kick start another weekend. I had the privilege of doing both this week and am proud to say I’m pretty sure everyone got their monies worth… DICCS given plus a nod to acknowledge the importance of hydrating during this time of year. Thanks Wolverine for the reminder.
WARM UP
Nice long mosey (.75) around the front of both campuses and finally circling up at the first traffic circle past the stadium.
MOLESKIN
Due to delayed marketing We had smaller numbers this morning but that’s ok. We had a nice group that pushed hard and took each stage of this mornings beat down with a smile on their face. It was dark so they were probably cursing me under their breath but I couldn’t tell sooooo I assume smiles… Really enjoyed taking the path less traveled on the trails this morning and encourage other Q’s to do the same. Waxhaw Spartan Race anyone?
ANNOUNCEMENTS
100 Pax challenge – Let’s finish this up!
Please keep brother Deadwood in your prayers as he lost his grandmother this week.
Back around for another Q at Ignition. I’d like to think I’m getting better at these longer distance workouts. I believe it was my first time leading this one that we crushed through the weinke and made it back to COT with like 15mins left so we ended up running mini laps around the parking lot and doing exercises on the benches. Well not today! Turns out if you just run, A LOT, you’ll use up every second, log plenty of miles and the group barely complains because they can’t talk! So with that DICCS were given with extra “S” since we went off site to the better North side of Lawson.
WARM UP
Nice long mosey all the way to Five Forks pool parking lot and what is becoming another poop shed aka Glidah’s personal residence… More on that later.
(2 new exercises were presented during warm up which reveled many levels of coordination among the PAX)
SSH’s What?! No SSH’s?
Boxer Lunges x 10 IC ( 1,2,3 punches while holding lunge position. Jump and switch legs as you hit the 4 count)
Rock back Merkins aka “Murder Merkins” via Was that Nails? – x 10 IC (1 down to six inches, 2 rock back to elbow plank, 3 back to six inches, push back up on count 4)
Mobility stretch
THE THANG
We’ve got a nice .5+ mile loop with 4 corners and two hills so utilized that for;
Build a Burpee Laps
Corner 1 – 10 merkins
Corner 2 – 10 In and Outs
Corner 3 – 10 Squats
Corner 4 – 10 Burpees
Rinse and repeat x 2 rounds Had the time so one more round opposite direction with same corners only this time got an extra bonus round of abs while we waited for Chastain to test the limits of Lennar’s plumbing system utilize the Rushing homestead lavatory. Thank you for following CDC protocol and leaving the half bath nicer than you found it.
Mosey back to Transporters shed and prep for a burpee mile.
Start – Australian burpee x 5
Half way up – Burpee x 5
End – Knee slap burpee x 5
Got in 3/4 worth and time!
MOLESKIN
I really enjoyed leading today. I didn’t realize our mileage until COT when Deflated confidently told me that was terrible and I guess all of that while 76 degrees, 176% humidity out and 5ish miles is pretty terrible so mission accomplished. I ended up getting cut off several times running with Ice 9 a lot of the morning and heard him dry heaving a couple times before it was all over so I’m checking that off as a win. And I’m still waiting to see at what point and what it will take for Tool Time to actually show signs of fatigue. You’re a machine dude! Keep it up and thanks for dragging my ass through the finish line at Swarm last Friday… Also big shout out to one of our newest brothers Mater! I believe this was his second time posting and logged about 5 miles and probably did 70+ burpees and was standing on his own will at COT! Awesome job! Big thanks to Goodfella for sticking with him and all the encouragement. Was glad to see Deadwood out this morning as well. I haven’t had any good sh*t talking in a while so that third burpee round was for you my friend : ) Just kidding not really. Always a good time with this group and look forward to the next one.
ANNOUNCEMENTS
100 Pax challenge still needs funding. Approaching the $8k mark.
Bring toiletry donations to Ackbar
YHC took us out and asked that we be mindful of our thoughts, feelings, emotions and actions. Show others that He is at work in your life. Look for opportunities to share that with others.
So I looked at my calendar this week just in time to see I was the pilot for Chiseled. Awesome! Went to work on the ‘ol weinke and nothing… You’ve been there right? Weinke block? I guess there are many blocks but stay with me here… I was struggling to come up with some great material to please the masses for a Wednesday morning beat down and it just wasn’t coming together. Maybe it was still trying to work around what’s left of our quarantine guidelines because I do genuinely enjoy a smaller group. Anyway, I reached out to my fellow Chiseled board members late night and received nothing but humorous .gifs in return making fun of my lack of preparation. So here’s where we ended up —> Grab the old cardboard signs from your VQ and use those with coupons and / or rocks at different locations on site. Rinse and repeat with a run in between and voila!
THE THANG
Cardboard placed at each spot on site and waiting for launch. In my head I’m leading 10 – 15 and here we are at 20 bodies. Not going to work with my weinke so made the executive decision with Fuse box to take half the group. I’m not even sure what he did but his group clocked in more mileage than mine so we’ll assume it was good. Mosey started with our coupons heading towards the Five Stones entrance but dropped them off half way to do some Toy Soldiers ( thanks Tool Time for the reminder and you already know the names of the exercises better than most ). Moseyed to pick back up coupons and on to far back parking lot to pick a spot and complete warm up: SSH x 10 IC Imp Wlk x 10 IC Merkins x 15 Super long awkward calf stretch x ea leg – include Damascus one liners and signature groaning noises First cardboard round of pain: All with coupon Coupon swing x 20 Man makers x 10 LBCs x 20 Thrusters x 10 In between each exercise hold coupon over head and execute a walking lunge to other side of lot Hot lap around Mt. Chiseled after completing last exercise Rinse and repeat for 3 rounds – We changed the lunge in between each exercise to bear crawls and maybe something else but I can’t remember Moseyed with coupon to location 2 – Mt. Chiseled parking lot Squats w coupon x 20 Traveling merkin on coupon x 20 Jumping lunge no coupon x 20 M. Tysons no coupon x 20 Maybe this is where we did the bear crawls but we also ran backward across the lot and crab walked back in between each exercise. It was all very sucky… Bear crawl up steep side of Mt. Chiseled and mosey down the other side then bear crawl back up and mosey down after last exercise. Rinse and repeat for 3 rounds. Had about 90 seconds to mosey back to COT with coupons in hand.
MOLESKIN
I hate not being prepared but we got ‘er done and it seemed like most everyone was sucking wind so I’m going with a WIN on this one. Sometimes thinking on the fly and just going with it is better than being over prepared. We were able to make quick decisions based on the size of the group with this AO and it worked. Glad to see so many familiar faces and pax I haven’t been able to interact with in real life for so long. Catfish was so excited I was on Q this morning he called me at 5:25 wondering where everyone was at so I reminder him of our current “summer” schedule. Tool Time is still a “new guy” but I see him post everywhere, keeps up with Wolverine and Gerber during Waxhaw Express runs and leads the pack carrying a coupon while reminding me of the next exercise during my own Q… Oh, and he’s already on the Chiseled calendar for his VQ. Glad to have you on board and excited to see what you’ll do next! Shout out to all the other “newer” pax that are becoming regulars. I haven’t had a chance to speak with several yet but look forward to it now that we’re up and running again. As usual the morning was mostly a blur but I remember there wasn’t a whole lot of chatter going on and a lot of hard work. Our groups mileage was overall pretty low (under 2mi) but we made up for it wrestling those coupons the entire time. I had the privilege to take us out and Gerber screwed up the family photo but it’s the thought that counts.
ANNOUNCEMENTS
Happy F3 1yr anniversary to Speed bump! Being Gerber’s 2.0 has it’s advantages. I wish he would have put an odometer on him to see how far the kid has run / biked the past year. I guess we can check Gerber’s Strava account because I’m sure it’s pretty close… We’re about half way on our 100 pax challenge to get to $10k and support our local organizations. Looking forward to see how this continues to develope and grow. Don’t forget to reach out to employers to see if they’ll match a donation etc. Q source this Friday 7am at Cuthbertson Middle – bring a chair and coffee cup Remember, there’s a reason when you think about someone suddenly or that one thing is on your heart. Act on it, reach out, do something.
Felt so good to be back at the official Chiseled AO this morning. Rudy was officially on Q and had put together a fine recipe that would more than get the job done today. I was ready to run around and follow orders or divide and lead another group. Ended up being Q2 today so after DICCS (including CDC compliant additions) were given we moseyed, warmed up and then went our separate ways for pain delivery. Moseyed toward the front of campus and U-turn back toward the back parking lot near Mt Chiseled. Big spread out circle for warm up which is already posted so won’t be redundant here…
THE THANG
Being the second Q I had a chance to sprinkle in some personal modifications so we went ahead and went over partners and the logistics of the workout. I wanted us to get good and warmed up so went with a quick series 7 of 1 LS Squat on one end then run down and 6 burpees on the other. Rinse and repeat until 6 LS Squats and 1 burpee. Mission accomplished.
Next up 200 bobby hurlys and 200 merkins shared with your partner. P1 runs down to end of parking lot and back then switch. To soften the blow of death by merkins (or maybe made it worse…) we modified each time from wide, normal and diamond. Everyone pushed hard and had plenty of time for the next round.
On to 100 big boys and 100 flutters shared with partner. We modified the run on this one to a lap around the sidewalk / island near the church office and then a bear crawl from the last lamp post to the stairs. Also got the job done. With a couple minutes left we finished up with pax choice abs. D.U.N
MOLESKIN
I gotta say the opening mosey, warm up and split to groups went smooth like we’ve been doing this a while and it’s the new normal. I enjoyed leading this crew and Rudy’s workout was simple but kept us moving and was hard! Shout out to Easy Button for jumping in at the end to finish off our abs. Dude, take care of that calf injury. Ponzi made his second appearance this week and hung with the group the whole time. How long have you been dormant again?… AND not to mention half way in his commute to the AO he realized he was still wearing his slippers, turned around to go home and grab shoes and still made it. No looking back now dude! Sledge-o-matic I’m pretty sure I referred to you as 0-69 this morning so I apologize… but you were hustling and wanted to make it be known so it’s the thought that counts I guess. Just more proof that all systems have not come on line yet at that hour which is why I think we’re able to do this every single week. We literally don’t realize what we’re doing most of the time! Shop Dawg, must have hit the pre workout juice hard before he got there because he was rocking the whole time. Damascus kept up a leaders pace and helped encourage the group. Always appreciated. Brutus, great to finally catch up for a moment in real life! Didn’t get to with Posse or Centerfold but I know they were there and did things until the end. Great job! COT got a little messy with two small groups but other than that a stellar COVID friendly Chiseled beat down.
ANNOUNCEMENTS
See Rudy’s post! Until next time….
Man what a fantastic week for running around in the dark with a bunch of idiots! This was my first go at Swarm. Not attending but dishing out the pain and for some reason it feels different than Ignition? Probably that extra Friday vibe. Anyway I wanted to make sure we didn’t end up running tiny laps around the Cuthbertson parking lot to hit our mileage and time like last time so made sure we had the proper ingredients to run 10 miles if needed… Showed up just after my marketing manager Hooch and asked him if I was going to half to fork over a referral fee for all these free refi’s. A couple more minutes and we were a half dozen so DICCCS were given. Still throwing in that extra “C” until we get this global disruption extinguished.
Moseyed toward the front of campus and cruised down passed the high school all the way to the stadium then a quick U’y to circle up in the middle of the lot.
WARM UP
No, we did not start with SSHs… Nor did we do any for that matter.
Squats x 15
Plank it up – hold for a few
RT leg to RT hand, RT elbow to ground ( great way to see how tight your hips are…) RT hand up
Switch and do L
Damascus special – R/L
Hold plank for instruction
THE THANG
Thought we’d start with a fast paced progressive burpee X
Start with 1 burpee in the middle then each corner:
20 flutters
20 Ice skaters err skater lunges errr… Yes, thank you Bottlecap, they’re speed skaters
20 A Hams
20 Mtn Climbers
After each corner back to the middle up to 10 burpees
Headlamps on and mosey toward the track.
Now time for my evil plan…. Mileage around the track with partners. P1 runs a lapP2 does 10 walking lunge, 10 spider merkins, 10 walking IWs, 10 broad jumpsSo turns out the fence is now complete and quite secured all the way around the stadium. Trust me we even tried to sneak in under the bleachers and they have thought of everything. Took me back to the days when I tried to wear Korn t-shirts to be cool and do stupid things at Piedmont high school… So, time for an audible. Before we could relocate we had to get the hell out there so I went into Macgyver mode and jumped over one of the columns by using a metal folding chair near the rear access gate. The rest of the crew helped each other over like a Spartan obstacle course. Now on to Plan B.
Fast pace mosey back around to the trails to hook up with Lawson and all the way up past my place by the pool house.
Used a half mile section that had two hills and four corners to utilize my track recipe I had planned. We got our monies worth and tripped the 4+ mile mark heading back to COT.
MOLESKIN
Today was just another reminder that you can plan as much as you want but things can happen at the last second and you just have to adjust accordingly and roll with it. Thing is, if you plan well you can make those adjustments and still be productive and overcome any obstacle. Remember, if you fail to plan, you plan to fail. Go ahead and save that little nugget for later. We had a great compact group this morning meaning we all stuck together and worked together as a unit. Bottlecap reminded me that instruction is sometimes hard at 5:15 in the morning… Easy Button was Mr. consistent as usual. Rockwell has an incredible range when it comes to lunges and broad jumps; Just sayin. I don’t think I ever saw Rubbermaid and Hooch stop moving the entire time except to find a good hand and foot hold to escape the now Alcatraz like stadium at Cuthbertson High.
Oh and one last thing. Apparently since I’ve been posting consistently again AND more high mileage AO’s I guess my calves are really starting to slim and shape up because Bottlecap couldn’t help but notice on the mosey back to COT. Thank you sir. Looks like I’ll be ready for bikini season after all. Or at least my calves will be…
ANNOUNCEMENTS
You should know them all by now since you’ve had a chance to read the other two…
Glidah out
So this was my third Q ( yes, I know I still need to attend Q School… ) and my first to lead a group of gazelles at Ignition. So, the biggest challenge for me was how do I run 4+ miles and make it creative and fun? So I went with what was familiar; my hood and a track that I mapped out and used to run before I was recruited by #f3waxhaw. (Thanks @Hollywood). And also what better way to promote group participation than to put each pax on the spot and lead an exercise throughout the workout? So that was the basic recipe for my weinke…
WARM UP
Mosey to front of middle school
SSH x 20
Potato picker x 5
JDs L & R
Merkins x10
P parkers x10
Mtn climbers x10
Calve stretch
THE THANG
Burpee Indian run to middle school side entrance on Cuthbertson Rd
Jail break to Lawson entrance
Run down to T section stopping at each side st
Complete 5 burpees
10 Mike Ts
15 jumping lunges ( 16 for those OCD folks that need to make it even )
Mosey to 5 forks pool parking lot – at this point I explained our two options and realized that too many words this early in the morning is counter productive and creates mass confusion…
PAX choice – either
Partner up
.5mi lap and then 20 pull ups
40 box jumps
60 squats
(split with partner)
OR – J/K we’re going with a “L220” – That’s a Lawson 2 mile run with 20 rep exercise at each intersection & cul-de-sac.
L220 Run to Lawson entrance.
2mi run – first pax to ea culdesac and intersection picks the exercise x 20 reps
I think there were a total of 12+ stops so everyone got a chance to lead. Abs seemed to be the popular choice which I think worked out well.
Jail break back to cuthbertson side entrance
Moseyed back to side parking lot for partner work P1 does dips rd 1, derkins rd 2, step ups rd 3 on picnic tables P2 runs a hot lap around the parking lot and tags P1 to switch Rinse and repeat
Deadwood used our last 90 seconds for an ab web of big boys and v-ups.
MOLESKIN
The whole Q was a blur since I arrived with about 4 minutes to spare. Dicccs (added the extra “c” for “crossing”) were given during eager chatter to get started I guess and then we were off. We moved quickly and crushed, what I’m sure will become famous, my L220 run which was the main course of my weinke for the day… Enforcing the pax participation rule throughout the course was important otherwise Bottlecap and Hollywood would have led the majority of the exercises. They can’t help it… And I get it; once you start you can’t stop, it stings. I don’t think I could have worn this group out with any number of intersections or cul-de-sacs. Everyone crushed it and pushed each other the whole time. And even literally saw a pax pushing another up one of our hills. Awesome
ANNOUNCEMENTS
This week offers the chance for a 9’er badge. Whatever y’all are calling it… Push yourself and level up this week! Keep Chicken littles family member in your thoughts and prayers this week.
God speed!
I can’t stand working out in the cold…. I post based on the 3 warmest mornings for the week. Since I had no choice today and saw we’d be sniffing freezing temps I had to make sure I could feel all my fingers and toes before holding heavy metal objects for a prolonged period of time. I thought what better way to get the blood flowing than a bunch of burpees and squats… over a hill.
WARM UP
Mosey across the parking lot and quick fakie toward entrance then hard left to the very back parking lot which apparantly no one has seen until today. You’re welcome I guess?
Emp Walkers x 10 IC
Tater Pickers x 10 IC
Calf Stretch hold plank
Mtn Climbers x 10 IC
Merkins x 10
Peter Parkers x 10 IC
Short mosey back to Mt. Chiseled for instructions on how to sweat in near freezing conditions.
THE THANG
Short and sweet this one.
Burpee / Squat 10-1 over Mt. Chiseled
10 burpees – over and down the hill – 1 squat
(lots of burpees, squats, hills, heavy breathing)
1 burpee – over and down the hill – 10 squats
My theory was proven as several Pax were already steaming under the parking lot lights.
As we moseyed over to the row of pain stations I had laid out Schneider comes sprinting out front as if he’d just utilized the all important turbo mushroom in Mario Kart. Loved that extra push and energy today!
Assembly Line of Pain w/ Runner Timer
Well we knocked that out in about 11 minutes. Mostly because each Pax selflessly hustled and ran when it was there turn. Many times we default to a mosey when things get tough… but not today. I had planned to rinse and repeat to try and best the groups time but the clock helped us do that anyway. By shortening our run we were able to complete another assembly line of pain in about 6ish minutes and it was time for COT.
MOLESKIN
We had 14 total PAX come out today near freezing temps. Not too shabby. Gotta say I’m loving this whole Q thing… It gives me even more reason to get up before most of the world and help create something positive in someone’s life. That’s a big deal. So, thank you for allowing me to be an official part of the Chiseled Q team! I know Banjo will bring it as a new site Q over at Homecoming with Posse. We all need to post over there and show some love.
ANNOUNCEMENTS
Effies this Saturday 12/07 – Fuse box claims this is the hardest he laughs all year so you know it must be a good time. BYOB
DT Waxhaw cleanup 12/14
Zinfandel beer exchange that night
Happy Hour Thursday 6:30pm 12/05 – Wesley Chapel Hickory Tavern
God speed!
Being my first Q I dug deep into my early days of cross fit ( retired now for almost 3 years ) to make sure no PAX could possibly feel like they didn’t get their monies worth. Let’s face it, we get up before the masses to congregate and act like a bunch of idiots so the last thing you want is to feel like it wasn’t worth it… So, with that I decided to come up with not one good AMRAP but three. I guess you could say I’m a fan of this type of workout. I had our stage prepped with over a dozen coupons and dumbbells. Eyebrows were raised as PAX started to gather. Dang… 5:29 already so time for DICCS.
WARM UP
Mosey across the parking lot and up to the entrance, quick u-turn back down to circle up on the far right side parking lot.
SSH x 20 IC
Merkins x 15 Hold
Mtn Climbers x 20 IC
LSS x 15 IC
Alright, mosey back for our first set of instructions and AMRAP #1 – I heard a random comment whilst moseying back that I have incredible range of motion when doing squats… Fill in your one liner here________________.
THE THANG
I knew I had to stay on point if I was to explain three different workouts AND have the full 10mins for each AMRAP so got right to it. Had my ipad timer ready, cheat sheet board set up and on we go;
AMRAP #1 – Coupons
* Coupon swings x 20
Hot lap around main parking lot
* MM Burpees x 10
Hot lap
* LBCs x 25
Hot lap
* Thrusters w coupon x 10
Hot lap
Rinse and repeat until time.
I don’t think any of us made it two full rounds but every PAX seemed fulfilled so we’ll call AMRAP 1 a success. No time to waste so mosey to next point of pain.
AMRAP #2 – Partners
* Air squats aka squats / Sprint and back
* HR merkins / Sprint
* Lunges / Sprint
* Mike Tysons / Sprint
We quickly partnered up and assigned who was sprinting and who was doing an above average exercise until said sprinter returned to provide relief. I confused Swimmers when my cross fit lingo came out again referring to squats as “Air squats”. Is there a F3 Urban Dictionary yet? Timer started and we’re off… before I knew it Catfish and Easy Button were coming in hot from their first sprint. Way to make it easy on your partners first round! Not even half way in I realized the second light pole was waaaaay to far to use as our timer so called an audible and shortened our target. Probably because I hate counting past 15 or 20… No gear on this one, just making full use of physics and planet earth’s gravitational pull. No sooner than we called time we had to move to our third and final AMRAP and complete what I #’ed the #AMRAPathon the night before. You can’t create a new # on a message board and not deliver.
AMRAP #3 – Partner Relay
P1 P2
Coupon dips x 10 Peter Parkers
Coupon jump squats Mtn Climbers
DB Curls Plank Jacks
Partner Burpees x 40
Everyone was still on their feet and gas left in the tank. I realized we were coming up short on time so tried to get our partners split up and ready for more instruction… At this point it kind of fell apart but we continued to do above average things for a prolonged period of time which was the point anyways. P1 executes reps and then relieves P2 performing a ground exercise. Round and round we go and I’m reminded that it’s really hard to be in two places at once trying to make sure the PAX knew what was coming up next. Wanting to be there as our next group came in for the next exercise I realized I had left my partner Catfish floundering doing Peter Parkers for probably 3 or 4 minutes. Sorry man! He looked exhausted by the time I got back so I don’t think he cheated. We worked until the bitter end finishing up with 40 burpees shared with our partners.
MOLESKIN
We had 13 total PAX come out today which I was totally stoked about. As my first time at Q I had no idea what the turn out would be but was a perfect number for what I had been tossing around in my brain for over a week now. Big thanks to Fuse Box for approaching me and forcing encouraging me to step up and lead and also Banjo for his encouragement and feedback as I prepared for today. With that if I may have a moment to share; I restarted a new career in real estate 2.5 years ago, leaving a company where I was with my team probably more than my family. Work life was crazy out of balance at that point and I think what helped keep me going was being able to lead a team of awesome people and always staying just outside of my comfort zone. Although I have been able to catch up and spend so much more quality time with my family that team of awesome people and camaraderie has been a void in my life since I left and F3 has brought that back and I’m grateful for everything F3 stands for and does in our community.
Lastly, when you’re behind the camera it’s a bit nerve racking and I’m pretty sure I didn’t get any names right and definitely gave Rockwell some early “Respect”… At least Easy Button got a good chuckle out of it.
Big shout out to Catfish for beating me to the AO this morning to help set up! How long were you out there stretching by yourself?! Also to Rudy for unloading gear after hours. Schneider still showed up with a mild injury and really helped keep me on pace with time and each mosey to the next event. As always every PAX grabbed a coupon or something to help break down before heading off to whatever their next thing was. Honored for the opportunity to lead such an awesome group of guys this morning.
ANNOUNCEMENTS
Don’t forget to RSVP for the holiday party. I finally remembered last night. Forgot you could just post a comment and be added.
Please keep our fellow PAX and their families in your prayers. There are always struggles and there has been recent loss in one of our brothers extended families.