Author Archive Loafer

Invincible…The Waxhaw Version

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.

Chiseled -Midweek Beatdown 6/30/21

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

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.

Impromptu

F3 Impromptu 3/19/21

DICCS – Always have to give the DICCS (Disclaimer, CPR Check, Cell Phone Check and Safety Reminder)  Done.

Warm Up-

Ran for cover due to the rain ..took cover at the front of the school… said good morning to the other Pax that where putting in some Mary as Ice 9 screamed at them … they where working hard !

20 side straddle hop

Stretch the Legs

Stretch left and night middle

Plank -upward dog

Stretch shoulders

The Thang

Dice of Death made another appearance!

Waiting for the rain to stop we did 25 jump squats while our partner ran half of the parking lot.

The rain stopped… We took a long mosey over to the big parking lot near the stadium.

Once everyone arrived at the big parking lot I explained we’re going run four corners all the way around the outside of the parking lot. We took turns rolling the dice…

First corner was side 25 straddle hop

Second corner was 25 merkins

Third corner was 20 jump squats

Fourth corner was 25 merkins

We circle back for the six

Round 2

We circle up for another round of roll the dice… The pax was rolling lots Merkins today!

We did starfish with five Burpee‘s in the middle. In the small parking lot

First  corner was 25 merkins

5 burpees

Second corner 20 jump squats

5 burpees

Third 20 LBCs

5 burpees

Fourth was 25 Merkins

5 burpees

Then we moseyed back for laundry that was shed during round 1 and 2

We then moseyed over to the park benches ….we Roll the dice for another

25 straddle hops

We then moseyed down the parking lot to the roundabout. At the top we rolled the dice for 25 merkins at the top and

At the bottom 20 jump squats

At the top we planked waiting for the six ..

Moseyed over to Rudy’s shed ..

We got a quick 10 count and moseyed over to Rudy’s shed …

We did 25 air presses. 10 donkey kicks. Round two we did 25 air presses. 10 donkey kicks.

We then heading back to COT down the long back stretch of side walk …

20 Lunges then ran to the small out cove ..Give another packs and opportunity to roll the dice.

25 Merkins at the top

one minute plank at the bottom.

By this time we had five minutes left. At every light we rotated five hand release Merkins. Five jump squats.

We all made it back to COT ended with 20 LBC‘s!!

All in all great work out. The dice rewarded us today with a whole lot of merkins !

Announcements.

CPR class coming up soon!

New biking AO on Thursdays watch for more details to come.

Nice work to all men!!

Fusebox was sixth man … great to hear his story again. We found out his name should have been Linus bc he brought his blanket to his first post . I think we should vote on  a name change . Haha !

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

Dice of Death

F3 Asylum 3/1/21

Flanders- Akbar-Posse- Fusebox – Smokey – Bypass- Loafer

DICCS – Always have to give the DICCS (Disclaimer, CPR Check, Cell Phone Check and Safety Reminder)  Done.

Warm Up-

20 side stratal hop

Stretch the Legs

Stretch left and night middle

Plank -upward dog

Stretch shoulders

Calve stretch

Butt kickers

The Thang

The three amigos split the workouts into 15 minute segments.

Loafer

Ran from COT to Novant  Health for some rock work . We started the following.

20 – Curls

Run to the end of parking lot

20- Military press

Run to the end of parking lot

20- Bench Press

Run to the end of parking lot

20- Triceps

Run to the end of parking lot

Then we put the rocks away. We head back over to Brooklyn pizza parking lot to get the dice of death. We then planked up for 60 seconds. At that time I turn the queue over to Flanders.

Flanders took over—

Flanders took us over to the target parking lot where we took the dice of death rolled it for starfish and four corners.

Corner one we did 25 Merkins

Corner two we did 25 Burpee‘s

Corner three we did 20 set ups

Corner four we did another 25 Merkins

In the middle we did 25 Merkins

We finished up Flanders segment over at Petsmart where we did a minute and a half wall sit.

Bypass brought us home strong.

After the wall sits we then headed to the Petsmart parking lot for 100 step ups. Then we did suicide four different locations in the parking lot. It was fast and it was fun. To end out his 15 minutes we did yet another set of Indiana Basketball suicides with in and out at every stop. Then we mosey back to COT where we did some flutters. We then did sit ups. Then we did have a nice day! The End .
We got about 2.8 miles 

Nice work men!

Asylum

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 ‭

2021 Strong

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

  • Curls
  • Run around the 1st island
  • Merkins Rotate hands
  • Run
  • Step ups
  • Run
  • Bench Press

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 

ABCs of F3

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

Fun Run

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 !

Fun Run

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