Bushwood Site Qs Tanyatine and Fiji have taken their talents elsewhere for the last 7 weeks which has given me the opportunity to Q twice in that time. I was much better prepared this time with more than a few hours to get my act together. Create a playlist…check. fun workout planned…check. All that was left to do is make it out of bed and scoop a few other Firethorne boys in the clown car. Check. Let’s go!
Disclaimer given
Split up with the MASH Unit and the rest of us. The grunts and groans of the MASH unit could be heard through the entire golf course. The guys killed it. Awesome work.
Warm-Up
Mosey around the street over to the driving range for a bit of a warmup.
Front 9
Mosey around parking lot to head to the first tee. Break into twosomes. One runs, the other works hard until runner comes back. Oh…and half way through the run we decided on 5 mandatory burpees each time around.
Repeato one time.
I knew everyone needed a second to catch their breath for what was coming. El Torro was given the honor of a 10 count before we mosey over to start the back 9.
Back 9
After abruptly ending El Torro’s 10 count at 6 we mosey over to the 10th tee. The same twosomes are kept. Flo gave us a little reprieve with some ab work before we get going. Things got tougher here.
* disclaimer 1 – the original distance picked was ridiculously long. Audible on the fly
** disclaimer 2 – doing big boys after being the tire end of a wheelbarrow is brutal. Another audible on the fly. Decrease the count.
With a few minutes left we mosey back to COT for some last-minute ab work.
Done.
ANNOUNCEMENTS:
Prayer Requests
Other Announcements
CLOSING THOUGHTS:
I wanted to take the prayer out in a bit of a different way today. We read a poem that probably speaks to many of us that do F3. Those of us that understand the importance of giving the day everything that you have. Here it is:
This is the beginning of a new day.
I can waste it or use it for good.
What I do today is important because I am exchanging a day of my life for it.
When tomorrow comes, this day will be gone forever,
leaving in its place something I have traded for it.
I want it to be a gain, not a loss;
good, not evil;
success, not failure —
in order that I shall not regret the price I paid for it today
Site Q note– Thanks for Stepping up Juice and for the great words. In addition, thanks for all the support from the HUGE crowd that showed up to Bushwood in our Site Q absnece- this is what this group is about, stepping up and in when there is a need! Love seeing this site getting large numbers, especially from those that we do not see too often.. Keep it up PAX
Bushwood has been a Site Q vacation for a little while, so we are back at it finally but playing catch up on the Q’n realm. One Star and YHC flipped a coin and he lost..
Warmup:
Mashers headed to the appropriate positions while the rest of the PAX Mosey –> SSH/ImpW/hammy stretch/wide leg merkin/calf stretch/Up/Down dog/Runner stretch
Thang:
Headed to half wall for some Step-ups/Dips/Derkin 2x each. Cross over Marvin School road to the newly maintaned back nine cul-de-sac. Pair up, ab work while other HIM ran. Big Bois, Freddy Mercury’s, LBC. SInce the grounds were so nice, we decided to stay in the Cul-De-Sac for a little Duck-Duck-Goose!
Circle up, each pax called an exercise for the group to do while the caller ran two laps around the group. VArious exersizes were called… Of course, J-Wow has to be J-Wow and call Diamond Merkins on his turn…. Knowing fair well he didn’t have to do them as he took his sweet a$$ time running the circle with a grin! We Jersey folk call that a dirt-bag move!!! Ha!
finish up heading back to the front nine for some wall work. with same partner, one bear crawls to the other side of lot and runs back while the other does some wall work-Jabs/Air Presses/Tysons/Donkeys. Still a little time left, so One Star pulled a rather cool audible of a Show and Tell. All sit at the wall, and each person tells a quick story of how they got their F3 name. When each finished all had to do 5 Donkey Kicks.
Head back to COT for the Fiji Fast feet.
MOleskin:
trying to get things back in order on the Bushwood site as its been a long summer with a lot of vacations. but think we are back at it.
The Show and tell Audible was really cool. Was based off the 6th man from this past year that has been fizzled out, but was a great way to know how each PAX was named. Kudos on that call.
See image on Groupme as YHC had a nice F# Sweat stain
Announcements
Need Q’s for Bushwood/Body Shop/Last CAll
Turnbuckle needs some trucks for furniture moving with Christ Closet
Looking to put up marketing for Bushwood, YHC noticed that TBD was our Scheduled Q! great, who is this mystery HIM, can’t wait to find out?
Well, as we all know, that PAX doesnt exitst……Not yet at least to my Knowledge, but how great would it be for a new FNG to get totally railed by that name?
Anyhow, guess that means the lone site Q has to step up, awesome, they YHC!
After messing with the PAX asking who’s on Q, I just started a mosey and when with some gut instincts for my home site.
Warmup:
SSH/IW Potato pickers/calf stretch/runners stretch, maybe a few others…
I may miss some stuff with a lack of weinke.
THANG:
Mosey to the half wall, 20x Dips/step ups/Derkin(irkins) 2x
Head to Turkey trot: each right mailbox, alternate 18 Merkins/18 squats on the way there, 18 LBC/forgot the other, but 18 of them too!
head back to the trail behind the school en rte to the small track while doing 1 burpee at each mailbox. We seemed to have lost a couple Pax along the way as Babyface agravated a calf, and On-Star, I mean One-Star was on point to make sure he was okay and walk him to COT just in case. The rest of the crew partnered up and did Pull ups and derkins while the partner ran the short track. On-Star showed back up with Babyface slowly Limping/walking behind.
We then headed to the staple rock pile for the regular weekly visit for two exersizes then a large lap.
Put rocks back and head back to COT.
MOleskin:
Well, what do you know, Chastain woke his but up an hour early to make the cross town trek to Bushwood. Lots of chatter about housing him up for a few days as he is AUDITING visiting for Site Q’s Review(yeah, perfect timing) near Marvin.
Props to Babyface for continuing and modifying to just stay with the pax during rock work, and to One(ON) Star for not leaving anyone behind.
We were able to get our regular tunes in at Bushwood as it has become a fairly normal occurrence. also hit some decent mileage to my surprise.
Announcements:
Whith the AOshaming put out on the social media, YHC was not sure what to expect this morning.. Well it had the opposite affect I was expecting as just 4 total Pax showed and 3 Mashers. BUut thats okay, with the smaller numbers we can get some good workout and chatter in.
With the balmy 75 degree day with what seemed like 1000% humidity, it was sure to the be swampy.
Warmup:
SSH/IP/Potato pickers/Calf/Runners stretch
Thang
Run the main road, at the lights on the right side, alternate 20 Merkins/20 Squats, on the way back 20 speed skaters/20LBC
head to rock pile while someone takes a break at the Newly appointed Smugglers Notch Mens room, two exercises then large loop.
Head to short track and playground and pair up. One lap, other exercises AMRAP:
Head back to COT and finish with some MAry.
Moleskin:
YHC was a little dissapointed in the Waxhaw pax this am as many still decide to stay in their comfort zones. The body shop is a little out of the way, but does get some PAX from SOB that is nice to see for some crossover alliances. still would encourage the PAX to venture to the Marvin area…
Was a ridiculously hot and muggy day, but was great to be out again. We noticed that Rea View has added a Mens room to the location! this is always welcomed… By some Pax more than others. We have decided to name the aforementioned room “Smugglers Notch”! You have to be there to know!!! (se what i did there, yes, there is a back story)
Recalc brought a new friend to MASH! meet the new FNG Medicine Ball “Wilson”!!!
Announcements:
YHC mentioned how precious life is and how quickly it can change as a close family member had a stroke out of the blue. Cherish the day..
Convergence at Cutty Tuesday 7/5 6:30am
Enjoy the weekend, and be safe everyone.
When Q Big Ben mentioned lat night that he would be lathered up in Calamine lotion on a separate text, he wasn’t kidding. He rolled up….Rather early for his liking, saying he nearly fartsacked and he showed us the literal meaning of lathering up with calamine. YHC told him could have just said he was out, but he powered through.
We had 9 total pax with the 2 mashers included.
Warmup:
Mosey- SSH/IW/Merkin/calf, maybe a couple others.
Thang:
True to his name, we circled the wagons doing an exercise at two corners. Starting with 20 each–>15 each–> 10 each per lap
Head to the rock pile to grab a coupon and do a similar 20/15/10 while running to the other side of the lot and back in between (leave rock in place).
Place coupon back at pile, then head to the short track and grab a partner. With the time left while one partner runs, the other does an exercise…
about 2 mins left at COT with the mashers: LBC’s IC and then the Fiji-fastfeet-finale for a minute with each pax calling down.
Moleskin:
Man it was sticky out again today. Poor Big Ben had Calamine dripping down his limbs. Most of the PAX kepth there distance from him like it was full Covid again! I imagine he is scratching badly today. (EDIT—-Hes at Dr getting a shot for the Poison ivy) get better big guy.
Announcements
Crane relay
July 5th Convergence?
18 Pax (including one FNG) made the tee time at Union County’s finest golf destination this morning. After YHC’s Q at Dromedary last week that involved a bit more running than anticipated, the greenskeeper set today’s course up for upper body punishment today.
DiCCS reviewed.
WARMUP
MASHers head to their chosen spot of pre-dawn fun, the rest of the gang moseys for a short loop in front of the school to circle up in the big parking lot. Warmup consisted of SSH, Moroccan Night Clubs, Imperial Walkers, Potato Pickers, & Calf Stretches, Childs Pose Yoga Stretech (to loosen the shoulders for what ensues), and some Merkins. We take a short mosey back to the small parking lot to behind the school for a lap around the track then directly back to where we started the mosey at the Warmup circle. Unfortunately the Warmup is over though and we dive directly into the upper-body shredding.
THANG 1
Everyone grabs a partner. Time for some human wheelbarrows over a ~20 meter stretch with exercises for each partner at the end of each wheelbarrow stretch. We do four down and backs (aka laps) with the person on the team acting as the “wheel” switching each segment. The exercises for each lap were:
Mary at the end until the six finishes. Standing ten count. We’ve made the turn and we’re off to the back nine.
Thang 2
Same partners as Thang 1 are kept and each team grabs a lifting rock. While one partner is performing as many reps of the set exercise with the rock for that round, the other partner runs a lap around the big parking lot, completing three burpees at the half way point, then then returns to their partner to relieve them of the rock. Six rounds in total with each partner performing the run + burpees and the exercise with rock in each round. Exercises for the laps follow:
Rocks returned and mosey back to CoT. Four minutes are left on the clock for some Mary (Heels to Heaven, Freddie Mercuries, Shoulder Taps, & Fiji Fast feet w/Merkins). 6:15 couldn’t arrive soon enough. Workout complete – everyone crushed this one!
CoT
Count-O-Rama and Name-O-Rama completed – time for our FNG to take center stage. He’s so excited, he runs to the middle of CoT. Our FNG was Matt Rose, a work colleague of YHC. Matt tells us a bit about himself – originally from the Charlotte area, college baseball player (catcher), regular at Cross Fit, in the insurance business, etc. The initial name thrown out by the group was Jamie – the super friendly guy that accompanies Flo from the Progressive commercials. This name was an immediate hit but was troublesome to adopt as it is an F3 hospital name. The group stays on the same general path though and decides to name him The Catcher since he was the Bullpen catcher for the Charlotte Knights at one point. Welcome to F3, The Catcher!
Announcements:
Quick write up…
Mosey to warmup with SSH/IW/MC 18 IC
Thang:
there were 9 stations strategically placed around the Front nine lot. Each station had 3 exercises labeled. Partner up with a Pax, grab a batton Golf Ball from the bucket. One Pax ran a lap while hte other performed the initial frst exercise on the sheet. Need to Pass the batton Ball other pax to run their respective lap. When you both finish the first exercise, you both run tot the next station Hole. For each hole you complete you get a par. If you somehow drop the Batton, you get an extra stroke added.
After completing the first 9 holes, go to the second exercise on the list and repeat through the back 9. nearly everyone seemed to finish at least 18 holes with a few heading to the bar for the 19th..
Finish up with the Bushwood Staple Fijian Fast Feet!
MOLESKIN:
While it didn’t seem like much, YHC remembers that we hit above 3 miles on what was like Short-Track racing.
The site continues to gain attention in Marvin with new and old faces showing up weekly. If you haven’t made it out, take the extra time to do so..
Nineteen Pax (including one FNG) joined YHC for a good old fashioned sweat fest at Dromedary. No time for small talk as we had a couple of Pax screaming in right at the 5:30 bell. DiCCS reviewed.
WARMUP
MASHers head to their chosen spot of pre-dawn fun, the rest of the gang moseys for a long loop around the front parking lot. On our route, YHC takes them directly up a gentle incline of approximately 150 meters for some foreshadowing of what is to come later. We circle up to begin to loosen up.
Warmup
consisted of SSH, Moroccan Night Clubs, Imperial Walkers, Potato Pickers, & Calf Stretches. Warmup completed, we’re off for a short mosey to begin the opening round of punishment.
THANG 1
We stop on the long stretch of driveway/road on the west side of the school campus for a few laps around the roundabout. Each lap consists of a run out around the roundabout and back to our starting point, doing an increasing amount of the set exercise for that lap at every light pole (we pass 8 light poles in total for each lap on this journey). At the first light pole the group does one rep of the set exercise for that lap, two and the next light pole, three at the next, etc. The first lap: Merkins. Second lap: Big Boy Sit Ups. Third Lap: Speed Skaters. Mary at the end of each lap until the six gets in. Standing 10 count to recover (some) of our breath, then we form two lines for an Indian Run.
Thang 2
We Indian Run from the starting point of Thang 1 all the way around the back of the school and then around the track to the rock pile. The run was a bit longer than YHC anticipated, but only one person threw up (not to name names, but you could say The Juice was loose).
Thang 3
After our Indian run, everyone partnered up and grabbed a lifting rock for their team. We walked the rocks to the bottom of the parking lot, directly at the base of a pretty nice 150 meter incline to the top of the parking lot. YHC points to a yellow speed bump at the top of that incline. While one partner is performing as many reps of the set exercise with the rock for that round, the other partner runs to aforementioned speed bump and performs two burpees, then returns to their partner to relive them of the rock. Five rounds in total with each partner performing the run + burpees and the exercise with rock in each round. The exercises with the rocks included Curls, Overhead Presses, Bent Over Rows, Squats, and American Hammers. Aggressive rock selections were made (including by YHC) which made this 15 minute segment pretty brutal. We returned the rocks and moseyed back to CoT for a few minutes of Mary to close out our workout.
Moleskin
Count-O-Rama and Name-O-Rama completed – time for our FNG to take center stage. Our FNG was Jerry. He moved to Waxhaw three years ago from Long Island (Montauk to be exact). He travels a lot for work helping companies with retirement plans. Thanks for the info, Jerry – now it’s time to bequeath you with your F3 name. The group initially started down the path of a name tied to his line of work, but then someone made the connection that Billy Joel was also from Long Island. Uptown Girl was tossed into the ring for consideration by the group – and quickly adopted. Welcome Uptown Girl! Even though you’re now living in the burbs, we know you’ve still been living in an uptown world.
Announcements:
Yesterday YHC took the lloonngg trek from the Bushwood/Marvin country club to Flash/Cuthbertson to say hey to some old friends and maybe pull off a little marketing for the ever-growing Marvin Location. I looked at my 5:10am Alarm setting (says Bushwood/Dromedary) turned it off and swiped Green on the 5am Cutty alarm that had been neglected for quite some time, then took the 15minute trek to Flash with Inspector Gadget’s 2nd Q. Was great to see some old familiar faces. From time to time we have get up and check out some old stomping grounds. It was like the Flash/Ignition crew had seen a ghost as I walked up. Truth be told, the Bushwood crew is closer to SOB and will often times cross county lines and hit up Firestarter on Mondays. I thought to myself it would be a nice change to head down New Town Rd and double dip by taking the opportunity to re-invite the PAX to the far West Side site to meet the many new faces of F3 in the Marvin area. Heard Gerber yell out he was Hard commit, so I knew we reached someone.
On to the Workout; 17 PAX showed up in the sticky weather for a beauty of a morning that had a huge Orange supermoon and a good ole Tanyatine Q. I am commonly known for a pretty regimented Q that mixes a little bit of everything from stretching, Ployo’s, Running, and Rock work. This would be no different, except with a bit more mileage into the mix
Warmup: Mosey to regular Lot
Thang:
After the Warmup, it was clear we would be in a sticky situation with the 70+ degree weather and abnormally high humidity. we took a rather long jaunt to the rarely used north side of the course through the woods to MC and Arborvitae ln. At the corner of Arborvitae and Autumn blossom, alternate 10 merkins and 10 Speedskaters (2:1) at the four houses to the circle on Running horse. Mary for the 6
On Running horse, 15 Drydocks at the first circle, 15 Jump Squats at the other with 3 burpees in the middle both ways. Repeato 3x until the sweat starts dripping. This was a bit longer of a run than I think we all expected! Mary for 6 with some Big boys with Gerber and Flo in the lead.
Take the long trek back to the favorite rock pile. Crank up the tunes to Lithium on Sirius with some Social Distortion, Nirvana, Veruca Salt, and STP. Each PAX line up in a parking space ready for Suicides. Start with 10 of the exercise called out, go to short/mid/far line doing 10 reps at the beginning for 30 total reps.
Rifle carry rock to rock pile, head back to COT where Smuggler and Long Haul decided to have their weekly sprint to the Finish; Great job fellas!
End with the Favorite-Finish-Fiji-Fast-Feet Merkins for the last 45 seconds. Say that Five-Times-Fast!
MOLESKIN:
We definitely got more mileage than this guy expected! Somewhere between 3.3-3.5 miles for some! great job by all the PAX sweating it out (YHC was dripping through the wife-beater and T).
Some general observations: Great to see Kinish back out here hopefully making it more of a habit again, Awesome to see Both Gerber and Rockwell head on over to Bushwood today and take me up on my Cross-over challange, Zidane hit up his second workout and will hopefully start to be a regular-Go to bed earlier buddy!! And finally, huge props to Deep dish for killing it before going under the knife tomorrow.
As previously stated above, look at the schedules on the F3 SouthCharlotte site, there are now over 18 locations to choose from just in Waxhaw with exercises at different times to suit your needs. Go out and check out some new sites, or visit some old ones, cross over the boundaries, see what SOB may be doing. I guarantee you will meet some new faces and the familiar ones will be happy to see yours.
Announcements:
Enjoy the week fellas! see you somewhere new tomorrow!
Friday afternoons have been a good break to the week letting YHC sleep in some after a long night on the Ice. Gives a little time to re-hydrate and rest some of the sore muscles.
Heading out to Dogwood park is usually a good 15 minute ride for me, but apparently there was an accident on the way there that had many of us Detour a bit, so we decided to wait an extra 5 minutes in case any Pax came in late.
Quick DICCS and we’re off!
Warmup:
mosey around a litte, climb steps to the flagpole area for some SSH/IW/Arm Stretch/calf Stretch/Pickers
Thang:
Part 1: Run the wooded trail to escape the hot sun for a bit to the rock pile. Grab a coupon and civilian count 3 exercises 30 Curl/ 50Chest Press/ 30 tris. Head through the second part of the Snake trail, which is much longer than it seems. Back to smaller rock pile for some Shoulder Presses/Hernias/and Row Squat Thrusters.
Part Two: was going to run the snake trail again, but forgot this is a 1/2 hr workout, so just audibled and mosey’d to the picnic tables for two rounds of Dips/Derkins/Step ups.
Part three: Head to the third running trail where there is a hidden brick pile that Driveby and I found last week! 20 front and lateral shoulder raises in a 6 count, then Brick Plank Rows. These start off easy, but get pretty tough after 20 from what Rubbermaid thought.
FInish up to COT
Moleskin:
Pretty small group but some regular chatter. Mostly thinking what this was gonna be like when there is no refreshing breeze and its 95 degrees out! Was pretty balmy out as it was today!
As I mentioned earlier, these Friday Noon workouts are nice end to the week if you have the chance to do it. The park has some nice quick trails and some decent terrain. Would be a good place to check out if you have the time.
Pray for those that were involved in the accident!