Q’ing is like riding a bike… I think, we’ll see. My last Q was on April 21, 21 – various ailments have put me on the IR on and off this year which sucks.. BUT I was amped up to get back and lead the fine men of Waxhaw on Monday for FLASH. 25 men between Flash and Ingnition.
Warm-up – loop around parking lot to pick up Shopdog –
Head down the path for various exercises pointing out the sections of the route/circuit which would be the main course for the day. Land at the middle school picnic tables which would be he launching point for most of the morning.
Circuit called Add and Increase – Run a lap around the middle school path with 4 stops. Light by cafe/Poop Palace/path cut in/Alcove by cafe
Light Pole – 10 Mike Tysons
Poop Palace – 10 Mike Tysons + 20 Squats
Path Cut in – 10 Mike Tysons + 20 Squats30 Shoulder Tap Merkins
Alvoce – 10 Mike Tysons + 20 Squats + 30 Shoulder Tap Merkins + 40 Bobby Hurley’s
Shoulder Tap Merkins provided the most grunting from the PAX. 30 seemed a bit aggressive- not often we do an exercise to failure.
back to picnic tables for some dips/derkins and step ups.
Head to Basketball Court for 3 rounds of 15’s
line touches in 1 minute – penalty in burpess for number of touches you came up short
Lap 2 of Add and Increase – most came close to finishing – if not mosey back to COT and with 1 minute left finish your Shoulder Tap Merkins
Time.
I’ve been doing F3 here in Waxhaw for 4 1/2 – 5 years – in various state of shape and health. There are times when I’m in good shape and can lead the Q from the front – and there are times when I have to lead from the middle or back… So I think it’s also a life lesson, for home, work or friendship. You don’t have to be the best at something to take the lead; you just need to guide.
So lots of props to all the 16 PAX that pushed it at Flash – because you were pulling me along for the ride.
Announcements:
IPC – Wed’s and Saturday? Myth Buster Relay on Friday AM(TBD location- 5am)
Labor Day Convergence Monday at Cuthbertson – something for everyone – 5k, bootcamp or ruck.
peace out
Floater offers an unlimited canvas for constructing a Q – lots of ground to cover, various hills, schools… but that wouldn’t be necessary today. The spirits of the long forgotten AMRAP began calling out to me yesterday, a whisper here and a whisper there. So I decided to pull together a routine that would please the AMRAP Gods and keep the PAX from realizing it was an AMRAP.
DICSS – wouldn’t need much light or reflective gear…not many street crossings. cell phone/cpr/distance/safety/modify.
Warm Orama – Mosey to the Lutheran Church Parking lot. SSH/Plank Jacks/T merkins and a few knee slaps.
Mosey back towards launch – single burpee at a few streets to get the blood flowing.
The Thang – Elevator Up and Elevator Down.
The track would be the block around the Waxhaw Methodist Church (our launch point for floater)
Simple math says the block has 4 corner aka 4 floors and the church corner would be the lobby. Go to the first floor and perform 1st exercise – return to lobby. Go to second floor perform 1st exercise +2nd Exercise>>> return to lobby. Go to third floor perform 1st+2nd+3rd>>>return to lobby. Go to 4th floor perform 1st+2nd+3rd+4th…
Exercises:
1st floor – 10 Burpees
2nd Floor – 20 T Merkins
3rd Floor – 30 Knee Slaps
4th Floor – 40 Big Boi
So on the way up a total of 40 Burpees/60 T Merkins/30 Knee Slaps and 40 Big Bois
Time to take the elevator down.
So on the way down 160 Big Bois/90 Knee Slaps/40 T Merkins and 10 Burpees
We ran out of time and most made it back down 3 floors – some on their way down to the lobby.
Mission accomplished on floor 4 as Ice9 put on the heave show for us—-
Those taking the express elevator included Ice9/BlueScreen and Carbload(although he may have missed a floor if it involved counting by 1).Dasher was able to somehow find floor “R” for (Rudy’s Shed) and still knock out the plan.
Mission accomplished on floor 4 as Ice9 put on the heave show for us—-
Hats off to Elmers – 2 months in and been doing great attending every-other-day. I put the pressure on him yesterday to hit Floater and he showed up and put in an incredible effort.
Chatterbox back at it after time off for some recovery; he was back to keeping the pace moving. Little reminder that the T Merkin is with a BIG T and not the lower case—
Smithers – what can I say – he has the stride of a professional race walker but the time of a miler. Apparently he’s not that much into the lifting weights game – which he shared with us.
We spotted O-69 doing some sprint work – you keep lifting us up brother – amazing.
My company in the solid middle of the pack included Sugar Daddy – sporting the knee brace and +1 on the chronometer- 57 years young and killing it. Schnieder the trusty diesel – just keeps going same pace up hills or down hills, straight or curves -doesn’t stop. And Zin pulling emergency site-q duties, because what could be better than 2 site Q’s at floater – not. Q’s were a no show so Zin decided to stepped up to circle back for the 6 which may have been a lonely conversation or not?
2.7 miles covered all in basically one block.
Welcome Back MY Friend AMRAP – WE MISSED YOU!
Announcements:
Waxhaw Clean up – next Saturday 8AM- bring equipment(rakes, blowers, gloves..)
WTF – Shirt order by the 16th?
Prayers – and wrong way Name-Orama
Rolling into March with some good weather and March Madness in front of us -so would add that to the party mix.
Nice variety of Pax- some recovering from the Rooster and some others that usually hibernate for the winter joined in the fun.
DccS was covered and we were off
Mosey to front of Middle School for some warm up: SSH/LSSS/FlankJack/Merkins (do your stretching at home).
Mosey to a hidden alcove – literally the one right behind COT. So many Pax amazed that this was a real place – it actually is – a few tables a good cut out of pavement. Explained that what we would be doing in the alcove:
10 Jump to Merkins – basically long jump to a Merkin (fools gold for a Burpee) – run path and back
15 Jump to Merkins – run to Path and back
20 Jump to Merkins— I wanted to get this in to show Asylym Q’s we don’t need any disclaimers to perform some good old fashioned burpees.
Mosey down path to another alcove at the Middle School:
10 Bobby Hurley’s & Speed Skaters – run to benches and back
Repeat 15 reps and 20 reps.
Tables at Cafe= Dips and Derkins -no running just 10/15/20
Head to Basketball Court – March Madness portion. Line up on the sideline for:
15;s followed by burpee penalty/14’s followed by burpee penalty/13’s followed by burpee penalty
Mosey to Rudy’s Poop Palace more 1-/15/20.
Donkey Kicks to Big Boi’s – run to second light pole and back
Mosey back to COT via Path – hit each light for 10 American Hammers (2 is 1)
COT
Prayers up for Surge’s niece who is making some progress and Dancing Bears friend dealing with cancer diagnosis. And for Gerber – dislocated Finger during ignition. Not sure what those dudes are doing in the woods when it’s dark.
Not a lot of distance today but hoping to keep the hear rate in the working zone for most of the workout.
LRC crew seems to be back to F3 in full force (Foundation, Deflated and Smithers)
Hats of to the respects and RR’s today: Surge, Rockwell, RickyBobby, Draper, O-69 and Elmers
Good to see the bears wake up for some porridge of burpees – Carebare and Dancing Bear
The close to Respects – Mad Dog and Premature
Looks like Elmers crossed the 50 year line? need to add a respect tag and much respect for continuing to show up and give tremendous effort.
Carb Load in good form advertising for next stupid-fun-awesome waxhaw event
Dana getting his outside workouts back in
Inspector Gadget – Six Man – seems to be on his way to more posts than Shampoodle!!
Legal Zoom – “quietly” moving to the front of the group
Ex-Lax shows up does work- boom
O-69 in the right place at the right time to provide medical diagnosis on Gerber “I’m not Doctor – but that looks screwed up to me”
good to see Shake in total agreement on this workout
Rudy – You can thank me for arranging the workout to pass your throne. Glad you had a chance to stop in.
Special Thanks to the SiteQ’s Chicken and Rockwell. Flag – check. Circle back for the 6- Check
hope that’s a wrap and I didn’t miss anyone.
We’ve crossed the 1 year mark of this crazy Covid year. As a Waxhaw group we did not come out of this without pain – parents, sisters, brothers or friends were lost to this crazy disease. Be blessed that we have this group for the support and also the OUTLET to still be able to blow off some steam.
Blessed to be with you in the gloom.
I’ve been nursing a knee injury lately so the idea of a split Q made some sense. Plan would be for Honeycomb to take the first 30 minutes and then I could do the final 30 with limited running. A nice 28 degree Feb. greeted the PAx and a 78 year old FNG – Eric Yarborough.
6ft DICCS(Social 6, Disclaimer, Cell, CPR, Safety) was given and shortly thereafter the D would be tested/questioned.
Honeycomb took us out through the parking lots by the buses and on the way there – ting, snap.. what the heck was that? Seems Zin stepped on some foreign object(machine or bus part) and rolled his ankle.
We stopped to do the warmup and Gerber Esq. stepped in to investigate – looked over the evidence, tagged it for chain of custody and then we all discussed who would pay for this act of negligence. At the end of the day we’re responsible for our own safety and given the Big D upfront Zin would not be hitting the Lawyered up Lotto. So please all add the FO to the front of the the DCCS – Foreign Objects…
The Thang
Honeycomb had waiting for us a total of 7 cones laid out in a line about 20 yds apart. An exercise was written on each cone. Partner up and attack from each end. Cone to Cone- back to first cone with burpee.
Exercises included , BH, Merkin,Squat, plank jack,H2H, and some others for a good course.
Mosey to second parking lot – for 4 corners – 7 reps of merkins, squats, snow angels lbc
Q switch and we’re off to school
10 minute 11’s. Every Minute on the Minute. 10 Burpees/1 Bobby Hurley, 9 Burpees/2BH, 8 Burpee/3BH…….1 Burpee/10 BH
Ab Web of Big Boi and American Hammers
Mike Tyson Laps – start with 10 Tyson’s run lap..9 tysons lap…. we got to 6 and then took off for COT stop for some donkey kicks.
COT – Triple Respect FNG Eric Yarborough- hung with us the entire workout. Lots of inspiration on the First F to help you push your fitness further. Blue Screen 2Respect bringing out a 3Respect for a total of 140 years- I’m not sure of their secret but I can bet it’s being active and leading a fairly healthy lifestyle…..
Welcome FNG Eric Yarborough – Trailhead. He’s an avid hiker, senior games track star and a math tutor!!!!
Good effort all around today
Welcome back Damascus – who just shows up without a hat or gloves in the Rocky sweat suit and gets to work.
Dasher and Gerber adding in some of their own brick work to amp up the routine
Honeycomb – dude is prepared on the Q front and God Love his music selection… Men at Work and some other smooth Jazz to get you through the workout.
Sheldon – a tad late but due to the “foreign object” delay was able to join in and crushed it. He’s doing some interesting Data Science stuff on his own –
Blue Screen – knew he would bring out a guy in shape… Blue Screen landed his 3rd stint at Microsoft so congrats and maybe you can bring back Mr. PaperClip guy for us.
Last but not least – Zin – battled through a twisted ankle by digging deep into those leopard skin tights and finishing the entire workout.
Announcements
Rooster and Beer Mile coming up- check the NewsChannel.
I think I’m in my 5th year with F3 and my recent knee issue has kept me out of the normal workouts for close to a month, my longest IR. I can tell you that my overall energy has dropped off the past few weeks and especially this past week – from work, interaction with the family, chores, I’m moving at a slower pace, not engaged like I should be. I’m an introvert at heart but thrive with a TEAM – and F3 is that Team. For me the 1st F energizes me, pulls me to the 2nd, 3rd F , family, kids, work….life….
I’ve been lucky to have you all check in on me while I was out, hang with the Mash crew when able and been able to take part in the GroupMe shenanigans.
Sometimes we need to open the medicine cabinet and make sure to choose to take the DRP (Daily Red Pill) everyday.
“The second, third and thousandth Red Pill is just as tough to swallow as the first, but that initial Movement gives birth to Acceleration which leads to Momentum and Momentum ultimately leads to joy.”
8 Pax for a bit of running, searching,,searching, running..
over to HS parking lot – out to Champion Forest – make a big loop. Directions were to stop at the pool.
the gazelles tried to circle back for the others… connected at high school and all finished with 5+
Officially –
Set the alarm for 4:50 which left me plenty of time to dream up the plan for my first Q of 2021. Hit the parking lot and it was packed for Ignition standards – must be lots of New Year’s Goal Setters –
Still hit double digits for Flash – 10 Pax showed up on a balmy day
DCCS and Mosey to front of Middle School for various; SSH, Diamond, Wide – Merkings, Damascus stretch and some Prison Squats.
The Thang:
Add 1 of Merkin/Bobby Hurley at each light pole on the long drive in front of the cutty schools – we hit 8 total lights…
That placed us in front of the grass hill – 6 times up the hill sprint and then descending big bois at the bottom.
Hit driver ed parking lot for the Accelerator; first corner 15 Merkings, lap until hit second corner 15merkins, 15 shoulder taps, hit 3rd corner 15 Merkins, 15 Shoulder taps, 15 BH’s, 4th corner – 15 merkins, 15 shoulder taps, 15 BH’s, 15 Knee Slaps.
Mosey to cafe and benches: 3 rounds (dips and then step ups) stop at triangle.
Back main road – Paula Abdul – 2 lights up fast mosey – back one in revers.
Mosey back to COT and finish some suicides to get in 3M.
Goal was to get in 3Miles today – been lots of burpees and who the heck is on the tyson kick these days?
While we weren’t in gazelle from just yet, this group is a bunch of grinders. 3 yards and a cloud of dust….
Chainsaw – never hear that Respect2 complain – he just gets after it. Same for ExLax – His dedication to show up everyday and not skip out on the running – way to go.
Kotters to Trojan – the New Year’s ball/bash has him pumped up to do great things in 2021
JWow and Surge back at it after some injury and time off
Good to see Cobbler and Doughboy broadcasting SquakBox on the run this morning – keep after it
Steady Eddy aka Rockwell was taking charge today as well.
Meat Smoker is getting a handle on the Lexicon – and seems happy go lucky for now… just wait until he gets his first ticket from the form police…
0-69 – well he stays after it each day!!!! rock star
COT/Prayers
announcements – more workouts on the way– see the schedule
Blood drive coming up soon
15 for a brisk morning round at the country club of Bushwood— or Buschwood makes a bit of sense too.
I had a plan to stay on campus because a) I’m not that familiar with the neighborhood, and 2)I forgot my headlamp. So a quick drive-by pre run to see what shape the course was in – some parking lots out of play so had to meander around. Any who..
Warmup – 2 lap mosey around the parking lot circle – SSH, Damascus stretch, LSS, Mnt clmber, knee slaps
The Thang – head to the main lot – escort by course ranger Fiji and his new light up hat (BTW it’s washable- big selling point).
The 4 floor escalator
floor 1 (light pole) do 10 T-Merkins – run out and around flag pole and back
floor 2 (light pole) do 10 T-Merkins and 15 Shoulder Tap Merkins (2 is 1)- run out and around flag pole and back
floor 3 (light pole) do 10 T-Merkins , 15 Shoulder Tap Merkins (2 is 1) and 20 Knee Slaps- run out and around flag pole and back
floor 4 (light pole) do 10 T-Merkins , 15 Shoulder Tap Merkins (2 is 1),20 Knee Slaps and 25 Bobby Hurley’s – run out and around flag pole and back
The elevator is a good one to slow down the Gazelle’s just a tad – if you get a “Good Night” from someone on this you feel like you got your money’s worth.
Suicide Line Touches or Angry Bobby Knights- 1 minute timer to hit prescribed number of line touches – pick a teammate. For every line touch you don’t get to = 1 burpee penalty. Add your teammate’s penalty and both do that # of burpee penalties.
Many rounds per covered with many penalties.
14’s/14’s/13’s/13’s/12’s/12’s/11/11 in between we worked on an AbWebb of Big Boi and V-ups
lots of smack talk between the Tar Heel and Seminole Alumni
Mosey back to clubhouse – stop at the wall for some Mike Tyson/Jump Squat work – 6 reps/5 reps/4 reps
Mosey to finish – some various abs to finish off the workout.
Glad to take a road trip for this site and great bunch of PAX; you’ll get some runners – but this site is F3 Boot Camp – try to get close to 2.75-3miles in with various pain sections. next time we will explore the field/playground and track.
2 new faces for me – Doogie and Fallout – some young bucks who were working
Smuggler, bottlecap and centerfold were pacing fast on right side of the court
I heard Big Tuna in the mix. War Eagle sounds fast. Noonan help set the pace for me and sorry about the penalty burpees you had to do on my account.
Sightings of Fiji, Das Boot, Strawberry, Fuse, premature and deep dish pressing hard
COT
Announcements – See Centerfold for Rice And Beans assistance. We now move into the field and assist with feeding the homeless. Several Wed. in December – need 20 slots.
Various turkey trots – see chicken little for fund raiser
Prayers up for several Pax and their families.