Invincible…The Waxhaw Version
Inspired by the Marc Wahlberg classic, “Invincible,” I decided to come up with a football “Weinke” to spice things up a little. With dudes running on fumes from vacation, humidity, life’s struggles, I tried to drag out some laughs and old stories of the glory days when we were in pee wee, middle school, and high school football.
With excitement and nerves galore, I woke up at 4:00 am. I showed up at the Chiseled campus at 4:45 to set up our football facility. This entailed taking the wrapper off my new 5’ Jenga blocks and setting them up in a ladder formation and large circle. I’ll get back to why later. As the cars came into the parking lot, I had to direct them to different parking spots. Glad Centerfold was not around, as he usually comes in on 2 wheels and might have taken some of us out. The coupons were stacked in one corner of the asphalt field. The bricks were placed in the center of the makeshift field. We were ready to go…
Warm up
Moroccan Night Clubs
Jack and Jills
Side Stradle Hops
Imperial Walkers
Yoga Warrior Poses
Calf Stretches
(To honor Damascus)
The Thang
OK, here’s the deal. We start out with 35 reps of something. I line everyone up. Each side (to my left and right) picks 1 receiver. I throw 3 bullets to the receivers. If they catch it, -5 off reps. If they drop it, +5 on reps. Group could drop to 20 reps or do as many as 50. Make sense? Guess you had to be there.
Did a miriad (bid word for some of you, including me) of bubble screens, slants, skinny posts, deep outs, and punt coverages. Exercises consisted on irkins, merkins, outlaws, box cutters, 21s, curls for the girls, Russian crab dips, Romanian leg lifts, Stormy Daniels (Mashers made this one up months ago), and so forth and so on. In Jenga block circle (known as “The Pit”), Pax had to weave in and out like the commercial with the dude from Mike and Molly. When they came out of “The Pit,” I would direct the brothers to go left or right. Would then randomly throw a laser to one of them. Part of throw/catch scenario before.
On the Jenga “Ladder,” we did quick steps on our toes. Think of running backs going through the “rope drills.” Again, part of throw/catch scenario before.
Punt coverage was fun. Surge (self proclaimed rugby star with some mad skills) kicked the ball as far as he could. We had to sprint to the ball. Everyone had to touch it or run through the end zone, like you see the Tarheel football team perform on TV. Come on Fusebox, I’m expecting a dig.
A lot of great engagement by the Pax. High Hat kept me in stitches. When guys would run routes, he would cover them. Falcon volunteered for everything. Must have been his Russel Wilson mass produced Seahawks jersey that inspired him. 😊 Judge Smalls almost dove for one. Sledge ran a 4.32678 forty on a go route. Very impressive. Forgot to catch the ball though. Maybe because I was 15 yards off the target. Others were stars as well. Can’t remember them all.
Special thanks to Loafer to give me a long leash to run with this Weinke. I had to run a lot of audibles, as I game planned for 8-10 dudes. The brothers came out in force. Already thinking of ways to tweak workout next time.
Moleskin
This was hilarious. Asked for 1 quarterback and 1 receiver. Receiver had 7 seconds to find a hole in the zone and “sit down” for a potential pass/reception. 17 of us spread out and did side straddle hops to create diversions and small windows to throw in. When High Hat ran his pattern, he found a spot and literally “sat down.” Judge Smalls overthrew him. Go figure.
Announcements
High Hat- F3 Dads camp coming up. Some spots are left, gents.
Turnbuckle- pickup furniture for Christ’s Closet this weekend
August 14-house in Pineville needs to be cleaned out. Full of
furniture. Turnbuckle out of town. Shop Dog will be the lead
Sledge- Playing at Mary O’Neills Friday night at 7:00 pm. NO Freebird requests, please. Just kidding. Go watch our brother lay it down.
Turnbuckle- Kevin at Rice and Beans. Terminally ill. 10 days to live. Prayers galore that he goes peacefully
Surge- Lauren is God daughter. Was in an accident some months ago. Part of skull replaced yesterday. Went well. Prayers for Lauren’s quick recovery.
DICCS- AS ALWAYS –
Warm up –
We had a rather FAST warm up today !
Ran to the top of the parking lot. On the way back we stop at Mt Chiseled for the following.
20- Side straddle hops
Stretch those hamstrings
Runners stretch
Calve stretch
The Thang
We partnered up at Mt Chiseled for a little partner work . We split the following .
100 Merkins- While the partner is running over the mountain … for 3 Burpees ..
75 Squats -While the partner is running over the mountain..for 3 Burpees ..
That took us a few minutes .. then we had an active recovery (lunges) to the middle of the parking lot .
We lined up for a jailbreak back to the blocks… When we go to the blocks we then riffle carried back to end of the parking lot … Everyone spread out … I revealed the work out of the day !
20 curls – run to the middle island … repeato …..10x…5x… the run was to the second island ..
20- merkins – hand release … run….
20- Tri extensions – run
20-Bench press -run
20-Squats -run
20-Military press – run
Lastly — 20 Burpees Run
Great job to the entire PAX today .. Dilly Dilly was leading the way with Carbload and Chastain.
Welcome the FNG — SpiderMonkey !!
We got through 3 rounds … then we finished with a little pistol LBCs and Have a nice day !!
Announcements:
Rice and Beans need donations of mens socks underwear and work shoes
Christ Closet needs house hold items… no TVs .. Please
Convergence on Monday for the 4th of July .
Asylum- 6/28/21
DICS-
Swimmers-Loafer-Flanders-Smokey-FuseBox-TB-
Ran to rock pile .. Chose you favorite rock !
Headed back to COT to promo Chiseled site on Wednesday at 530am!!
CHISELED – PROMO Workout !
C- Curls -20x -w rock
run
H- Hand release merkins 20x
run
I- Ice skaters 2 is 1 20x
run
S-Squats 20x w rock
run
E- Extreme Rifle Carry – End of parking lot
run
L- LBCs – 20x
run
E- Explosive Burpees 20 w rock
run
D- Derkins – 20x
Ran the rocks back to the rock pile ..
Lots of chatter this morning . Great to see everyone on this fine MONDAY.
F3 Asylum 2/22/21
Swimmers – Fusebox – Smokey – Bypass- Loafer
DICCS – Always have to give the DICCS (Disclaimer, CPR Check, Cell Phone Check and Safety Reminder) Done.
Warm Up-
Ran Chickfala covered drive thru for warm up.
45 side stratal hop
Stretch the Legs
Stretch left and night middle
Plank -upward dog
Stretch shoulders
Calve stretch
The Thang
Ran from Chick to Wesley Oaks neighborhood. We started with five Burpee‘s at the entrance. We kept running through the neighborhood we approximately got in 3 1/2 miles and 40 Burpee‘s. We also made sure we stop by Flanders house and did Burpee‘s and monkey Humpers for his Ring door bell video . We also stop by Damascus’s house and share the love with him and gave him Burpee‘s and monkey Humpers. We missed those two guys… then we did running stretches … high knee …butt kickers … sprints back to COT to pick Fuse for the last 5 Burpees.
I turn the big 45 this week thank you to F3 and all the F3 brothers for pushing me forward and making me better this year. Thank you
Nice work to all men!!
Encouraging Word –
“Be on guard; stand firm in your faith [in God, respecting His precepts and keeping your doctrine sound]. Act like [mature] men and be courageous; be strong. Let everything you do be done in love [motivated and inspired by God’s love for us].”
1 CORINTHIANS 16:13-14
F3 Chisseled |-1/6 /21
DICCS – Always have to give the DICCS (Disclaimer, CPR Check, Cell Phone Check and Safety Reminder) Done.
Warm Up-
Top of parking lot … running stretches … high knee …butt kickers … right hand right knees – left hand left knee… Karaoke
Run – top of the parking lot
21 side straddle hop
Stretch the Legs
Stretch left and night middle
Plank -upward dog
Stretch shoulders
Calve stretch
The Thang
Find your favorite block
21 curls
Rifle carry
21 bench press
Rifle carry
21 Military press
Rifle carry
Mt chisel
Bear crawl up Run to the other end mt chisel
bench press- til partner returns
Run to the other end mt chisel
Curls – til partner returns
Run to the other end mt chisel
Military press- til partner returns
Mosey w block to the other end of parking lot
Top parking lot – partners
LBCS – waiting on the six
Merkins on the curb
21- left hand left foot curb
21- right hand right foot
Riffle carry – COT
Mosey around island
Find some curb run to center of the lot do 21 dry docks In the middle both ways
Run back COT
Nice work to all men!!
Encouraging Word –
“Be on guard; stand firm in your faith [in God, respecting His precepts and keeping your doctrine sound]. Act like [mature] men and be courageous; be strong. Let everything you do be done in love [motivated and inspired by God’s love for
F3 Chiseled- Oct 14 th at 530am
069- Flanders- Fusebox – Sugar-daddy
X-Lax – Ricky-bobby- FNG – Big Al
Golden Plates – Cargo – Schneider
DICCS – Always have to give the DICCS (Disclaimer, CPR Check, Cell Phone Check and Safety Reminder) Done.
Warm Up-
Run – top of the parking lot
10 Merkins
Stretch the Legs
Stretch left and night middle
Arm rolls
Plank – stretch your back crosses
Stretch shoulders
Calve stretch
The Thang
So this morning was the ABCs of F3 –
I brought a white board with the alphabet written out with one of your favorite F3 moves assigned to each letter .
You had to spell out your F3 name .With each Letter you would do a move and then run to the 2 island in the parking lot . When you got through your F3 name… then you spelled out CHISELED. This kept everyone moving til about 6:05 am. Then the last 10 minutes we stayed together and did the following:
20 Steps with Coupon Overhead
20 Curls
20 Steps with Coupon Overhead
10 Burpees
20 Steps with Coupon Overhead
20 Rows- weighted
20 Steps with Coupon Overhead
20 squats – weighted
20 Steps with Coupon Overhead
Turned and head back to the Flag
20 Steps with Coupon Overhead
20 Windshield Wipers
20 Steps with Coupon Overhead
20 Military Press
20 Steps with Coupon Overhead
20 Derkins
20 Steps with Coupon Overhead
20 Triceps
20 Steps with Coupon Overhead
20 Curls to end at COT
Nice work to all men!!
Encouraging Word –
“Be on guard; stand firm in your faith [in God, respecting His precepts and keeping your doctrine sound]. Act like [mature] men and be courageous; be strong. Let everything you do be done in love [motivated and inspired by God’s love for us].”
1 CORINTHIANS 16:13-14 AMP
Transporter- Damascus- Posse- Fuse – Swimmers-ShopDog- Chipotle- Akbar-
Dana- BigTuna- Smokey- Loafer
F3 Asylum – Monday 25th at 5:15am
Transporter- Damascus- Posse- Fuse – Swimmers-ShopDog- Chipotle- Akbar-
Dana- BigTuna- Smokey- Loafer
Run – around the parking lot to Novant Health
20 x SSH
10 x Merkins
Stretch the Legs
Run to the Target Circle for 10 Burpees
Target wall
Wall hands raises 25x
Run the sidewalk into the Wesley Oaks-neighborhood
10 Carolina Dry docks
Al Gores – 20 seconds
Run to the top of the hill
Every other light on the right
10 LBC
10 Merkins
10 Dry-dock
Mosey to the clubhouse
At the Clubhouse – cinder block surprise
15 curls
Run the lot
15 tri
Run the Lot
15 overhead
Run the Lot
15 wiehted burpees
Run the Lot
Run up to stop sign – 10 LBC
Run up hill to the stop sign as fast as you can- look out for the Dog going crazy
Plank for 20 seconds
Run back to site –
Every other light
10 LBC
10 Carolina Dry docks
10 Merkins
10 Dry docks
Target Parking Lot
LBC 10
Plank 30 seconds
Stretch those Legs again
Jailbreak back to Brooklyn 2 minutes left
LBC 10
Dolly’s 10
Burpees 10
Nice work to the entire group !
We put in 2.90 miles !
Warm Up
Mosey to Novant Health
20 x SSH
20 x Imperial Walkers
20 x Mountain Climbers
10 x Merkins
Mosey From Novant Health to side parking lot of TARGET
Target wall
Arm raises 20
Partner up 2
Derkins 15 2x
Squats 15 2x
Donkey kicks 15 2x
Bear Crawl / Jog-back 2x
Mosey over to the main Target parking lot
Partner Run- Target Parking Lot
Opposites ways meet up do
4x
LBC 10
Carolina Dry Docs 10
Hand release Merkins 10
Burpees 10
Neighborhood Fun Run- At each light on the Right
Squats 10
American Hammer 10
Merkins w shoulder tap 10
Burpees Hand release 10
Stop Sign
Run front
Run backwards between lights
Jail Break Run back to start –
Stretches