Author Archive Mighty Mite

Do you have the Saints Blues Flu?

DATE: 2023-01-09 AO: Swole Q: mighty_mite PAX: voodoo, The Worm, Uncle Leo, Soul Glo, ickey_shuffle FNGs: None COUNT: 6
WARMUP: IW, Windmill, Arm Circles, Lunges, Prying Squat THE THANG: Joe Daniels Spreadsheet Dbl Outside Swings 3×8 Dbl cleans 4×6 Dbl overhead back lunges 4×4 Combo of all 3 listed above 4 rounds of 6 each
Staggered swings 4×5 es Kentucky Burpees 4×5 Hip Flexion Lift(with foot) 4×5 es
MARY: NA ANNOUNCEMENTS: Need Qs at all kb sites COT:

F3 A51/SOB October 29th 2021 Blood Drive Matthews Town Hall

HELP!  The COVID-19 pandemic has severely diminished the Red Cross’s blood supply and they have called upon the men of F3 Nation to step up like we always do.  Regions throughout the country are hosting blood drives including ones close to us like F3 Metro and F3 Waxhaw have done several blood drives already and we need to catchup!

CHANGE OF VENUE: Matthews Town Hall 232 Matthews Station St, Matthews, NC 28105. 

Matthews Town Hall has graciously volunteered to host our blood drive on Friday 10/29.  Just in time for Halloween Weekend!

Q and A

Q: How do I sign up?

A: Go to redcrossblood.org

Next enter the code F3 in the Find Blood Drive Search

From there you will be shown a list of ALL F3 blood drives that are currently scheduled.  You will choose the Matthew Town Hall on October 29th option..  Then you will see all of the remaining appointment options from 9:30 AM to 2:00PM.

NOTE:  There is another non F3 blood drive on  Thursday 10/28 at Matthews Town Hall.  DO NOT SIGN UP FOR THIS ONE….unless of course you can’t make ours on Friday, then by all means…

 

Q:  My wife/brother/son/neighbor/coworker is interested in donating at this drive.  Are they welcome to join?

A:  Absolutely.  The more the merrier.  Provide them the same signup information I provided above and have them sign up the same way.

Q:  I’ve been on some weird vacations recently.  Will that prevent my eligibility to donate?

A:  Maybe.  But read the eligibility requirements www.redcrossblood.org/donate-blood/how-to-donate/eligibility-requirements.html

and see if you are still a candidate for donation.  If you read through the eligibility requirements and determine you will NOT be able to donate, please refrain from signing up because you might be taking a spot away from another donor.

Q:  I am not able to donate but I still want to help.  How can I?

A:  Mighty Mite is looking for volunteers.  Come for an hour.   Come for the whole day.  We can definitely use the help.

Q:  F3 has a lot of blood to donate in order to reach their lofty goals.  Is this one blood drive going to be enough?

A:  No.  All regions participating in this effort are expected to host 4-5 blood drives between now and the end of 2021.  Plan on donating and helping out at the next one!

Q:  Its Halloween.  Can I wear a costume?

A:  Sure.  If it has a sleeve that can easily roll up.

Q:  I am confused about _______

A: Reach out to Mighty Mite

Where is the state line? Oh. We already passed it. Cool.

YHC got to Q my first multi state workout this morning.  I’m not sure how many AOs include a state line but The Bottom Line offers some fun possibilities.

I rolled up to the clubhouse at about 5:27 and found 7 pax waiting for me in the parking lot with only 2 cars in it.   Must have been a big clowncar.

I couldn’t find my usual reflective belt so I used an old one from my trunk.  I ran about 10 steps and the belt flew off because it was broken.  I guess thats why its the old belt.

5:30 hit, give disclaimer and we’re off towards the front of the neighborhood.

Mosey to the intersection of Bridgehampton Clubhouse and Ardrey Kell for a quick warmup.

IW x 15

Windmills x 10

Run to highway 521 stopping at each tree for alternating 5 squats, 5 carolina dry docks.

Turn around at HW 521 and go to the other side of the street, lunge walk from 1st tree to 2nd tree, do one burpee, jog to the next tree, repeat all the way back to Bridgehampton Clubhouse.

Triple Nickel on the hill:  5 burpees at the bottom, 5 jump squats at the top.

Mosey back to the launch for about 2 mins of Mary.

COT

Moleskine:

8 pax in 3 cars.  That has to be a record.  A couple guys ran in but Brexit’s care must have been pretty stinky at 0630A.

Toro works in landscaping and some pax were asking him to remove some of the neighborhoods trees during our time on Ardrey Kell.

Our FNG was wearing a Boston Beer Company(Ie. Sam Adams) t shirt during the workout so we decided to name him after the competitor brewery, Harpoon.

Some of these Bridgehampton pax have been been out a few times and are getting ready to Q….

Announcements:  Keep EHing pax.  Expecially those who live in Bridgehampton.

 

 

Getting Swole for next Valentine’s Day

YHC got a text from Voodoo at 5:09 AM saying he was going to take an IR day.  Considering I did the same thing last week, I suppose turnabout is fair play.  Part of me was worried that I might be the only pax at Swole this week with Valentines Night, the late Daytona 500, and a bank holiday strengthening the pull of the fartsack.

Thankfully, The Worm and Wild Turkey were already in the parking lot getting ready.  Frehleys rolled in headbanging to some Damn Yankees.  530 hit and we were on our way.

Warm Up:

Windmills, Arm Circles Foward/Backwards, Prying Squats.

9 sets of 2 clean and press.

10 minutes of EMOM 14 swings

The Goshawk: Farmer carry 20 meters, 8 goblet squats x 8

5 rounds of 5 double deadlifsts, 5 kb merkins, 5 lawnmowers each side, 5 double high pulls.

1 min elbow plank, 1 min hollow body hold, 1 min glute bridge

COT

Announcements:  Blood Drive this Friday, still plenty of sign up slots available.

Wild Turkey on Q next week.  Frehleys after that.  Q calendar is wide open after that.  If you haven’t posted at Swole lately, we miss you.  Come back.  It’s more fun than running.

A51/SOB Blood Drive February 19 PLEASE HELP

HELP!  The COVID-19 pandemic has severely diminished the Red Cross’s blood supply and they have called upon the men of F3 Nation to step up like we always do.  Our blood drive in October was a great success and we need to out do ourselves in 2021!

Our friends at the Brace Family YMCA(3127 Weddington Road Matthews NC) have offered to host the Red Cross and our pax for a donation day from 8AM to Noon on Friday February 19 2021.  I know it’s not the cool thing to HC to things several weeks in advance but make an exception this time, block off your calendar on the morning of 2/19 and SIGN UP NOW!  Most of the companies we work for offer you volunteer time off and this falls under that category!

Q and A

Q: How do I sign up?

A: Go to redcrossblood.org

Next enter the code F3 in the Find Blood Drive Search

From there you will be shown a list of ALL F3 blood drives that are currently scheduled.  You will choose the Brace Family YMCA on February 19th option.  Then you will see all of the remaining appointment options from 8 AM to Noon.

Q:  My wife/brother/son/neighbor/coworker is interested in donating at this drive.  Are they welcome to join?

A:  Absolutely.  The more the merrier.  Provide them the same signup information I provided above and have them sign up the same way.

Q:  I’ve been on some weird vacations recently.  Will that prevent my eligibility to donate?

A:  Maybe.  But read the eligibility requirements www.redcrossblood.org/donate-blood/how-to-donate/eligibility-requirements.html

and see if you are still a candidate for donation.  If you read through the eligibility requirements and determine you will NOT be able to donate, please refrain from signing up because you might be taking a spot away from another donor.

Q:  I’ve already signed up.  How can I help spread the word?

A:  Remind other pax to sign up in the COT of all the workouts you attend between now and Feb 19.  Publically shame pax who are dragging their heels and not signing up.  And spam the slack channels with this link.

Q:  I am not able to donate but I still want to help.  How can I?

A:  Mighty Mite needs help moving chairs/tables/equipment and with general logistics/signups.  If you’d like to volunteer for the whole day or just an hour or two, let him know!

Q:  F3 has a lot of blood to donate in order to reach their lofty goals.  Is this one blood drive going to be enough?

A:  No.  We had one in October and will continue to do it every few months.  All regions participating in this effort are expected to host 3-4 drives between now and the end of 2021.  Plan on donating and helping out at the next one!  If you can’t make this one, find another F3 blood drive that fits your schedule.  If none of them work for you, donate somewhere!

Q:  Mighty Mite was really annoying on slack and in person during the recruitment for the last blood drive.  How can I get him to shut up and leave me alone?

A:  Sign up and get your fellow pax to sign up.  Mighty will be quiet when all the open slots are full.

Q:  I am confused about _______

A: Reach out to Mighty Mite

If you said goodbye to me tonight there would still be music left to write

Made it to the AO with 2 minutes to spare.  Two cars in the parking lot.

The Thang:

Warm Up 10 Windmills, 10 arm circle forward, 10 arm circle back.

10 rounds of 6 double swings

KB Complex 15 mins of 5 cleans, 5 front squats, 5 presses.  Doubles if you can.

EZ Strength

2X10 of double RDLs

2X10 KB Pushups

2X10 Lawn Mowers

4X10 High Pulls(doubles if you can)

Abwork

1 min elbow plank

1min hollow body hold

1min glute bridge

COT

Moleskin:

We had over 10 pax for the first Swole of 2021, hopefully today’s dip in numbers is more related to coincidence than fading New Year’s resolutions.

YHC had a Q Fail by forgetting my speaker and leaving the pax musicless.  I suggested we sing some a capella to fill the silence and started the beginning of For the Longest Time by Billy Joel but when it was time for the chorus to join in, WT and IS neglected to sing.  That was the inspiration for this backblast’s title.

Announcements

Next blood drive coming Friday Feb 19.  Check for backblast later this week.

Let MM know if you’d like to Q Swole in the coming weeks. WT and IS on deck the next two weeks.

 

Eruption

11 pax met in the parking lot of Calvary to listen to and swing some metal.  YHC put on the tunes a few minutes early and the first song to come on “Jump”, lined up perfectly with Wild Turkey’s jump roping.

The Thang:

Warm Up

10 windmills, 10 arm circles forward, 10 arm circles reverse, 10 low slow squats.

Main event

20 swings, 1 TGU, 20 swings, 1 TGU other side, 10 swings, 5 snatches each arm

20 swings, 1 TGU, 20 swings, 1 TGU other side, 10 swings, 6 snatches each arm

20 swings, 1 TGU, 20 swings, 1 TGU other side, 10 swings, 7 snatches each arm

20 swings, 1 TGU, 20 swings, 1 TGU other side, 10 swings, 8 snatches each arm

20 swings, 1 TGU, 20 swings, 1 TGU other side, 10 swings, 9 snatches each arm

Ab work, 1 min of plank, hollow body hold, glute bridge.

30 sec of goblet squat hold, 1 min goblet squat hold.

Moleskine

Rousey would have been our 12th pax  this morning but when he realized he was standing in the circle for Meathead and not Anvil he quickly ran away.

Our playlist was 100% Van Halen in honor of the recent passing of Eddie.  It was a spotify playlist and some of the pax expressed their displeasure that some of their favorite hits didn’t play.  I thought it was a little Sammy heavy myself.  Ickey Shuffle said it would be a struggle for him not to cry but he kept himself composed.

I call this weinke KettleHell.  It starts out easy but if you make it all the way through(without modifying) your legs will be jello and your cardio will be tested.

Annoucements:

It’s my birthday tomorrow.  Nothing would be a better present than you signing up for the blood drive.

It’s a big day at Da Vinci…Convergence with Stonehenge, FNG/Kotters day, and Q School 201.  0630 Blakeney Petsmart.  Chicken to follow.

SOB Happy Hour next week 10/15 at Middle James Brewing/Driving Range.

F3 SOB/A51 Blood Drive Preblast SIGNUP INSTRUCTIONS INCLUDED

HELP!  The COVID-19 pandemic has severely diminished the Red Cross’s blood supply and they have called upon the men of F3 Nation to step up like we always do.  Regions throughout the country are hosting blood drives including ones close to us like F3 Metro and F3 Waxhaw(who is going to be done with 2 before we get done with our first).  I’d say it’s our turn.

Our friends at the Brace Family YMCA(3127 Weddington Road Matthews NC) have offered to host the Red Cross and our pax for a donation day from 10AM to 2PM on Friday October 23rd.  I know it’s not the cool thing to HC to things several weeks in advance but make an exception this time, block off your calendar around lunch time on 10/23 and SIGN UP NOW!

Q and A

Q: How do I sign up?

A: Go to redcrossblood.org

Next enter the code F3 in the Find Blood Drive Search

From there you will be shown a list of ALL F3 blood drives that are currently scheduled.  You will choose the Brace Family YMCA on October 23 option.  Then you will see all of the remaining appointment options from 10 AM to 2:30PM.

Q:  My wife/brother/son/neighbor/coworker is interested in donating at this drive.  Are they welcome to join?

A:  Absolutely.  The more the merrier.  Provide them the same signup information I provided above and have them sign up the same way.

Q:  I’ve been on some weird vacations recently.  Will that prevent my eligibility to donate?

A:  Maybe.  But read the eligibility requirements www.redcrossblood.org/donate-blood/how-to-donate/eligibility-requirements.html

and see if you are still a candidate for donation.  If you read through the eligibility requirements and determine you will NOT be able to donate, please refrain from signing up because you might be taking a spot away from another donor.

Q:  I am not able to donate but I still want to help.  How can I?

A:  Mighty Mite has already wrangled Tuck and War Eagle to help out but we can always use more volunteers to assist in registration, logistics, setup, cleanup, and running the canteen.  If you would like to assist on the day of the drive, please reach out to Mighty Mite.

Q:  F3 has a lot of blood to donate in order to reach their lofty goals.  Is this one blood drive going to be enough?

A:  No.  All regions participating in this effort are expected to host 4-5 blood drives between now and the end of 2021.  Plan on donating and helping out at the next one!

Q:  I am confused about _______

A: Reach out to Mighty Mite

 

 

Swolevergence

Most pax were off work today so we decided to converge with the pax of Base Camp, The Matrix, and Iron Pax Challenge.  We had a full hour this morning so that means 400 swings were on the docket.

20 swings, 1 tgu

20 swings, 1 tgu on the otherside

10 swings, 10 snatches

20 swings, 10 rdls

20 swings, 10 rdls

10 swings, 10 clean and press

20 swings, 10 squats

20 swings, 10 squats

10 swings, 10 highpulls

20 swings, 10 lawnmowers

20 swings, 10 lawnmowers

10 swings, 10 plank pull throughs

Thats 200 swings, repeato everything to get us to 400.

COP

Announcements:

Swole is back to its usual time and place next week(530 at InVue) with Beetlejuice on Q.

A51/SOB Blood Drive on October 23 Brace YMCA.  Signups coming soon.

Moleskine:

YHC planned on calling a wide variety of exercises so we could teach new pax.

Which was good because Rousey was an F3 fng last week and a kettlebell fng today and got to learn the ropes.

 

 

3 Laps and not much else

YHC agreed to Q Bagpipe a few weeks ago but was still caught by surprise when Cooter2 made his Monday night marketing post.  Thankfully I have plenty of old Qs to recycle so thats what we did.

It looked like a small group when I arrived but cars kept pulling into a foggy parking lot until 5:30.  Veteran group so I didn’t think we needed until the pax asked for one.  YHC backpedaled gave the disclaimer as the pax moseyed and almost injured myself.  That would have been funny.

In the parking lot near the fountain we did a quick warm up.

10 IW

10 Windmills

10 Arm Circles Forward, 10 Arm Circles Back

Continue to mosey to the bull ring

The Main Event

Run around the bull ring, do 5 merkins at each entrance to the parking lot.

Repeato but trade the merkins for squats

Repeato Again but trade the squats for lbcs.

A this point is was 610 so time to mosey home.

The leaders of the group got back to launch a little early and did some mary but everyone else rolled in right at 615 so time for…

COT

Announcements

SOB/A51 Blood Drive at Brace YMCA on October 23.

It’s staying dark all morning.  Wear bright colors, reflective bands, and blinkies.

If you haven’t Qed somewhere in a while, do it soon.

Moleskine:

I have Qed this same workout before at Stonehenge(yes, believe it or not, I used to Q Stonehenge).  I even had an extra lap with burpees planned but ran out of time.

This is a good weinke because it is well rounded(just over 2 miles), hits all the muscle groups(arms, chest, abs, quads, and glutes), and doesn’t require a lot of instruction which allows pax to go at their own pace.

It was a sweaty morning.  Stay hydrated.