What’s in it for you? Tons of things are available to you here at F3 but the first F is all about what you put into it. Day in and day out, each of us put in different levels of effort during our posts but we each have different goals and outcomes. Some of us post to eat/drink what we want, some come to reduce stress and others come to improve little by little. I actually know several pax, including myself, who participate in all three of those categories.
This Iron Pax Challenge is one day a week for four weeks but only one month a year. It’s a measuring stick for where you are in your fitness journey. It’s not something you can compare year to year since the workouts change every year but based on where you finish in the group you can gauge where you are. And the “where you are” is subjective since it’s really you vs you.
So while it’s a competition, it’s also a test of what type of man you are and I’m not really referring to the athletic ability portion. I’ve been pushing on our social media accountability but it’s also an honor system. One I’m taking really seriously and maybe too seriously.
The question is would you rather finish on the top or would you like to actually earn your time? While a minor mistake in form or counting due to pace or fatigue is understandable, a lot of what I’m seeing during this IPC is hard for me to witness. At a Gold’s Gym I expect guys to puff out their chest but at F3 we have an unspoken Code of Honor.
I hope and expect everyone posting by next week to actually step beyond their comfort levels. This goes for IPC and just in general posting. If someone says your squat isn’t right, fix it. If the depth of your lunge is off then don’t count that rep. If you didn’t jump at the top of every burpee with your hands over your head you didn’t finish and that timer is still running.
As always, continue to modify as needed. If you have an injury or literal physical inability to do a certain exercise, replace it with something similar. More and more we are seeing a lot of guys modify just due to laziness. That’s a problem.
I get some people just don’t care and aren’t trying to finish at the “top”. You do you, I have not problem with that either. But when you say “finished” knowing you shorted every lunge and didn’t do a single squat please don’t enter a time. If you wouldn’t be willing to video tape yourself and post online than you are doing this wrong.
As for the name of this BB, 49:59 was my time in this weeks IPC. I know for certain my level of effort was dead on. My squats were probably too low and I might have overdone it on smashing my knee during the lunges but I know that my timer is stopped. Has yours?
(Zinfandel steps off of soapbox, exits stage left and end scene)
DISCLAIMER:
The above isn’t directed at one individual or a group of you. It’s all of us. It’s me as well. We ALL need to try and to push harder. We ALL need to hold ourselves and our brothers more accountable. If you are triggered by the above try and remove my “hollier than though” voice and focus on what my intentions are.
Great job to those that earned it the right way. Great job everyone for just showing up this morning. That is half of the battle at times. Shout out to Ghosted for picking a terrible day to join us!
PLEASE MAKE SURE TO ENTER YOUR TIMES. OR DON’T BASED ON MY ABOVE MESSAGE. THATS UP TO YOU.
Times in no particular order, just how they were listed on the board:
Wednesday IPC Times (these are already entered)
Enjoy the long weekend and we will see you all Monday!!
Last week is in the books and it whopped our North Carolina bumpkin back sides. Was it fun? Sure. Are we looking forward to this week? Not entirely but we have just enough stupid friends around to drag us back week to week. A portion of us took this thing on in the suburbs of Waxhaw last Wednesday and were humbled to get through it. One of our brethren completed that thing just short of 22mins and I came in just short of 30mins. It was tough and I’m not sure where I would had made up time other than putting down the occasional craft brews and maybe not finishing of my kids meals with the idea of becoming less large in size. I digress….
I start my workday and boom, texts start flowing in that someone else completed the workout in 18mins and I think by this point I was aware of someone completing in 16mins. Could this be true? Was a video being uploaded of this record setting time onto YouTube using dialup speeds and we will see it in the coming weeks? Well my jealousy bone and my spidey skepticism was tingling! How could we mimic the greatest team ever to see just what is possible? So I broke up the 24 exercises and tapped on the shoulders of some elite pax to join me in my journey. Luckily we have more than our fair share of stupidity and 16 guys showed up Friday morning to crush it. We ended up getting 50 seconds faster than the Week Zero winner which was laughable at best. But the 2nd F laughter and camaraderie meant we would be doing this on a weekly basis for sure!
THE THANG
This week is a little different due to the burpee EMOM aspect but we have come up with a way to mimic the tiredness level of a single pax completing it. So her is what we are doing, 1st we broke up the exercises in batches of 25 reps each and that creates the need for up to 30 pax to participate. You could do it with less but we will leave that up to you. Looking at the chart below will help make a little more sense of everything but our main rule is every person MUST do the 3 x burpee EMOM until they are completely done. “Done” meaning, no longer do any exercises.
As an example:
• If you have 30 guys, assign each guy a round. From the moment the timer starts everyone does the burpee EMOM. Person in Round 1 does his 25 x Hand Release Release Merkins until he’s completed and the person in Round 2 begins their 25 x Hand Release Release Merkins. Each person stops doing their exercises to complete the 3 x burpee EMOM every time. The person in Round 1 does not need to keep doing the EMOM if they are not doing any more exercise rounds.
• Same idea as before but lets assume you only have 17 guys. The guy from round 1, once he finished his 25 x HRRM would move down the line to Round 18 but would continue with the EMOM.
Confused yet? Hopefully the pic on our socials helps a bit to keep track of which pax is doing what and when. We plan to mark of 30 spaces using parking spots and chalk to keep it simple.
Great work this morning pushing at the IPC fellas. Each of you will need to input your time into the site by visiting: https://f3greenwood.com/ironpax-form/
Your name is grouped together by Region and Waxhaw is at the bottom of the “F3 Name 3000-3999” section. Times are as follows, only in the order I wrote them down:
• Rusty Trombone 69:69
• Turnbucke 52:26
• Mad Dog 29:41
• Shop Dawg 27:22
• Fusebox 28:56
• By Pass 39:36
• Premature 27:59
• Rudy 35:14
• Breadbowl 31:15
• Motorboat 28:43
• Native 29:08
• Dirty Sanchez 31:14
• Centerfold 35:50
• Speed Bump 25:13
• Gerber 26:44
• Chainsaw 33:52
• Deep Dish 32:43
• Doughboy 31:55
• JWow 22:47
• Popeye 33:44
• Drive By 32:55
• Blue Screen 22:31
• Recalc 28:56
• Your Mom 11:53
Congrats to Tool Time for the Week Zero champion of the IPC for F3 Waxhaw with a time of 21:32. I was there and dude is a legit beast.
———————-////Reminder\\\\\———————-
Modifying an exercise due to injury or ability is ALWAYS allowed. No one would argue that. If you are kind of doing the exercises but then modifying the count to be faster let’s look to finish it next week. Channel Glidah’s kind words about getting uncomfortable and pushing through our usual comfort zones. If you aren’t sore as hell you still had gas in the tank regardless of how hard you were breathing at the end.
This is You vs You challenge. You are either testing your continued progress or setting the bar for where you are in the start of your fitness journey. Keep going…
Overall everyone did great. I saw a lot of pain in those eyes this morning and I was right there on Wednesday completing that stupid thing. We got through it and we are, probably, better for it. Take a hot bath, roll those thighs and maybe take a short jog. Buckle up because day 2 is the worst and Monday morning will be hell.
I started typing up my Qs in my cell phone when I started F3 and that’s truly the only reason I know what number it is. I’m also a big fan of personal milestones, whether it’s pounds lost or number of posts in a year. And everything in-between. Put something out there and let’s help you get there.
Shop Dog mentioned he’s down 56lbs on Saturday. Posse posted with the Waxhaw Express on Tuesday. Glidah has become a freaking Chiseled role model (if you are into nearly perfect physique) by posting and pushing every single day. And Dancing Bear has posted twice this week. Lots of people to chase, set goals and let’s roll boys!
I was excited for this AM. I only drank a single IPA yesterday spreading 12 bags of mulch to keep hydration levels in top shape. Would it matter? Would the swamp that is downtown Waxhaw show us any mercy? Ahh great it rained a bit….
DiCCS given. Circle back for the 6 when you can. The air is thick as hell.
THE THANG
Longish mosey to school and circle up at basketball parking lot for….
1. 25 x SSH IC
2. 25 x Merkins CC
3. 25 x Moroccan Night Clubs IC
4. 25 x Imperial Walker IC
5. Calf Stretch
6. Upward Dog
7. Foot by your Hand Butt Stretch
Walkish mosey gravel lot and mentally prepare for a true jail break up Bad Idea. Don’t die and recover until the 6 is in.
Mosey to the graveyard and line up for “real” Spider-Man Pistol Webb. Start at 1 and 4. Work your way to 10 and 40. Thanks to those that helped count and apologies to Bottlecap for my miscount. Spider-Man Merkins are the worst.
What goes up, must come down! Jailbreak back down. Mosey back towards 75.
Find some wall near the smell of bacon. Balls to the Wall Jacks x 25. All the blood to my brain. Jumping lunges x 25.
Mosey down 75 and cross together at Irish Pub and shed a tear for lack of brew consumption in dark bars. At each light, flip flop between 25 x Speedskaters and 25 x Carolina Dry Docks. Audibled due to car traffic and threat of danger.
Grab some wall. 25 x dips and 25 x Heels to Heaven.
Mosey to church lot. 5 x Hurpees. Mosey to other church lot. 5 x shoulder tap Merkins. Rinse and repeat until time.
Back to COT. Thank you Dancing Bear for taking us out! Welcome the F3 artist formally known as Grease Monkey, he is now known as Dipstick. Sorry Dana but pastors that don’t like their name from years ago get to break rules
MOLESKIN
I’m probably the only one that remembers but last time I jail broke up Bad Idea I started my watch incorrectly. Thought I would have broke the record but no way to prove it. It was rough feeling but not as bad as trying to suck O2 through a straw once at the top. Just an ass kicker of a way to start a workout.
Here are the segment facts:
• Bad Idea uphill towards the Cemetery (about 320 meters, just short of a 1/4mi)
• Record: Chastain @ 45 seconds
• NEW RECORD: Chastain @ 43 seconds!! Someone finally made their arms work while running and shook the rigor mortise out.
• Bad Idea downhill towards the School (about 320 meters, just short of a 1/4mi)
• Record: Kid Rock @ 45 seconds
• It was not broken today but Tool Time crossed @ 46 seconds
Well done to everyone that posted this morning. We kept it moving, while doing a bunch of random exercises. I appreciate the opportunity to lead the group every time and this morning was no different. Thanks for following me, whether you liked it or not, into the gloom.
I’m super appreciative of this group. So many men to learn from, push with, chase down and lead with. Take the time to dig into some of the relationships here. It’s the secret sauce to coming back everyday.
ANNOUNCEMENTS
• Scuba VQ tonight at Clyent Dinner
• Happy hour at 8pm, back Lawson pool
• F3 Waxhaw 1st Anniversary on Labor Day! Boot Camp, Mash and a 5k. What a day it will be!
• F3 Dads this Saturday @ New Town Elementary at 9am
• CPR training coming soon…
• Blood Drive coming in October
Woke up yesterday because of how long this journey would take. Googled how to use a compass and a map since no way in this part of SC would my cell phone work. Started my drive early as hell and then directions wanted me to turn on this really shady road and my gut instincts said “nice try, not today!”
Kept straight and finally hit 521. I was greeted with a beautiful entry way and noticed the fire station at the opening. I winked at it with the intention of saying “see you soon!” Drove my route to ensure it was worth of a solid beat down and we were ready.
Semi DiCCS given. Mention of circling back for the 6 as often as possible. Let’s moseyyyyyyyyy…..
THE THANG
Long mosey to the End of Walnut Creek Parkway. Line up across the fire station lot.
1. 20ish x SSH IC (at this time I continued with the safety portion of the DiCCS)
2. 20 x Imperial Walker IC
3. 10 x Morroccan Night Club IC (this is when Transporter mentioned that I skipped Merkins and maybe that was a sign of things to come. Correct.)
4. 20 x Deep Slow Squats I
5. Calf Stretch
6. Upward dog
7. Deep Butt Stretch Thingy
8. 20 x Mountain Climbers (thanks to I think Transporter who counted this out while I adjusted my socks due to them falling off of my heel. I knew we would be running a lot so….)
Longish mosey to large lot at the tennis courts. Line up across the stretch for the always dreadful but important demon, Mike Crawl. That’s right, starting at 1 x MT and 4 x BCs up to 10 and 40. We got through it and it was an homage to my man Chicken Little for making the journey.
Mosey towards the traffic circle and make a R at Baldwin Dr. Alternating Speedskaters & Monkey Humpers at street lights until you hit Fenwick. Circle back for the 6.
Partner up with someone you never have before. Run opposite directions. When you meet 5 x hurpees. Complete 4 times.
Find some sidewalk. 1 x Big boy sit-ups. 4 x “something ab related”. Everyone took turns on the ab related portion and Shop Dog is an a$$hole for calling 40 x Mike Tyson’s after the morning we had. Well done men.
Mosey back to COT. 1 minute late.
MOLESKIN
Thanks Carb Load for asking me to Q my 49th time, great site with a lot of potential. Turns out we went to two parts of the “area” they haven’t covered yet. I guess it pays to not visit a site ahead of time and I also hate wet grass and fire ants. So no on-field action for me.
It was a great morning and thanks to everyone working hard. We covered ground with Transporter getting up over 4mi but everyone got at least 3. We kept it moving the whole time and we are all better for it.
Shout out to Sugar Daddy for jumping into this thing head on. Him and quite a few others lately (Surge comes to mind) are posting more than some of our regulars. SD is a respect and still out front whooping tail. Well done sir.
Great reminder to keep asking friends, family and strangers. Don’t back off. Tell them when you want to them to go, don’t ask when they are ready. Don’t make it a yes or no, make it a “I can’t do Tuesday but I can due Wednesday” position. #ABAC
Thank you Transporter for taking us out!
ANNOUNCEMENTS:
• Upcoming blood Drive that TB is leading on Oct 17th. Sign ups coming soon.
• Next Thursday, 2nd F happy hour starting at 730pm @ Lawson’s back pool
• Next Saturday, family friendly Olde Mecklenburg Brewing gathering. See Shop Dog for more details
Woke up ready to go for my 48th Q, almost too much time before I needed to leave. Why not straighten some things up around the hou….holy sheet I have 6 minutes to get there.
Sprint out of the house and pull onto main road and a Honda Accord is going less than speed limit. Ohhh come on. He finally turns and I proceed to get 2mi/gallon as I jam the gas to the floor.
I see a pile of PAX and the begin clapping for my arrival. It makes sense and it made my heart smile. Sprint up to a ton of people, yell about splitting but turns out 1/3rd was mashing.
Quick DiCCS given. It wasn’t pretty. Reminder to keep your distance. Let’s roll.
THE THANG
Mosey out to main road, down and around and back to the big lot next to the school. Let’s circle up:
20 x SSH
10 x Imperial Walker
10 x Morroccan Night Club
Calf Stretch
Downward Dog? Upward? Do the yoga thingy.
Stretch Yo Legs
Mosey towards the buses, circle up:
90 degrees to the left, 10 x merkins
180 degrees to the right, 10 x merkins
270 degrees to the left, 10 x merkins
360 degrees to the right, 10 x merkins
Mosey to Neighborhood.
OYO. Every 2 driveways on the right, alternate between 10 x Speedskaters and 10 x Bobby Hurley. Stop at next street and Mosey back for the 6. Regroup at intersection.
Rinse and repeat. OYO. Every 2 driveways on the right, alternate between 10 x Monkey Humpers and 10 x Jump Squats. Stop at next street and Mosey back for the 6. Regroup at intersection.
Rinse and repeat. OYO. Every 2 driveways on the right, alternate between 10 x Dry Docks and 20 x LBCs. Stop at next street and Mosey back for the 6. Regroup at intersection. Quick audible down the side road.
Mosey to last road on the way out. OYO 5 x hurpees (hand release burpees) and a slow mosey to the bottom of the caldesac. Then 20 x Heals to Heaven. Jail break up. Rinse and repeat 2 times.
Begin mosey back to COT. Front of school wall for jabs/toe lifts & air press/toe lifts. Walking Lunges between light posts. And we are at time. Mosey back to COT 1 minute over.
MOLESKIN
I really gotta pay more attention to my clock. Damn it lately. Other than that it was a great morning. We kept it moving, everyone pushed and we completed the ultimate goal – leaving (most of) it ALL out there!
I’m digging the new superlatives awards with these chains being awarded out when Mayhem’s Mash Crew is on site. It’s little fun things like this that add a fun spark to our community. Great idea and I hope more ideas breathe life into our workouts. Great work Mayhem (apologies if it was someone else’s idea)!
Speaking of which, I was given the opportunity to award it this AM. Chicken Little is one of the hardest working dude’s in Waxhaw F3. During the start of his career with us he has dragged out a bunch of neighbors and friends. During the start of the pandemic his neighborhood workouts were all the rave. Today he led the group most of the morning. He’s a great dude, a good friend and it was simple to award to him today.
Next up Mayhem awarded his crew with an award and after Name-o-Rama it was a no-brainer from me based solely on his title. Previously a professional hockey player for 9 years in Canada, Penalty Box recently joined F3 Waxhaw is a triple respect! (Insert gif of Wayne and Garth on their knees saying “we’re not worthy!!”
I mentioned during announcements and prayer that we should really look hard for other men that need to join us for these workouts. The world is a stress filled place, more than ever, and we need actively look for men to join us. We have everything from heavy cardio to mash. Not to mention the addition is 2nd and 3rd F opportunities. Let’s GO!
ANNOUNCEMENTS
⁃ More F3 Dads coming soon…
⁃ Every other Thursday, 2nd F Happy hour, mark your calendar for August 13th!
⁃ Probably missed a few
And for my 47th Q I’ve got some new tricks/ideas up my sleeve. Hooch did his infamous marketing but won’t show up to the workout routine. I ate a huge meal based on nurses suggestion at the blood drive and was amped.
Little late night curveball, our daughter has an ear infection and she woke up crying. I was up with her from like 2-3am, no big deal. Wife came into sleep with her so I could rest before my Q. Back to bed.
Sadly the trick I didn’t realize was on me and that one last hit of the snooze button would seal my fate. Just needed 10 more minutes which apparently turned into 30+ because I woke up at 644am.
Spring out of bed. Grab cloths. Sprint to Jeep. Drive 70+ MPH and I arrive on Cuthbertson campus with the high beams on. Where are they? Hopefully they didn’t go Lawson. No one in parking lot. Drive on sidewalk near the tennis courts and BAM! I’ve located them. Park and jump into the Dasher led exercise…
Was DiCCS given? I’ve got no idea.
THE THANG
I start the workout the way I always do, apologizing. The pax are basically silent minus the grunts from the 20 x pushups they were knocking out. Run up the stairs, complete 10 x MTs and run back down. I mention to Dasher I’m happy to jump back on this thing I screwed up and he says ok.
Mosey to wooden benches, still damn quiet. Are they mad or mostly just running a pint low on blood? Mosey to the massive lot closest to the football field. I had intended to take it to Champion Forest but no dice.
Partner up with someone you have never partnered with. Run opposite ways around the entire parking lot up by the main road. When you meet your partner each knock out 5 x hurpees aka hand release burpees. Complete 3 times. It’s by this point I realize they are all physically drained because of blood loss.
Ab webb time. 1xBB, 4xLBCs and 2xmerkins. Everyone was gassed but then wanted it to be over because of Ice 9s dry heaving.
Mosey towards Rudy’s shed. Bear crawl 40yards between lights. Wall sits with my always favorite toe/heel movements with the alternating air press/shadow box. Mosey again. 30yd bear crawl but with my groaning from the pax. Mosey to front of school. Then 20 x dips with a half lap. Then 10 x derkins with another 1/2 lap. Repeat 3 times.
Roundabout way to mosey back to school. Return to COT. And that’s time.
MOLESKIN
Only lesson learned was don’t trust a snooze button. Thanks Dasher for taking the lead when I blew it and for letting me jump back on it.
Great week boys. A lot to celebrate. Go hug your kids. Build a fort and do a sleepover. Everyone is feeling stress and everyone needs some additional attention. Then pour your wife a glass of wine and tell her she has the night off.
ANNOUNCEMENTS
Site Q school tomorrow!
Workout hours going back to usual on August 3rd!
Got a passion for something and need help, tell your bro’s. We got you!
Today was my 45th Q and I’m just realizing now that tomorrow is my 2 year anniversary. Hell of a journey it has been and I’m 1,000% better for it. On to the Q…
If you have followed me in the gloom I try to do things to keep everyone together best I can. Then mix it up with some painful running exercises that really help to keep that HR up and burn these damn calories from eating like 3 pizzas over the weekend.
DiCCS given. Let’s roll…
THE THANG
Mosey to the front of the high school. Circle up for….
1. 20 x SSH IC
2. 20 x Imperial Walker IC
3. 10 x Morroccan Night Club IC
4. 10 x Merkins IC
5. Jimmy Dugan
6. Calf Stretch
7. 20 x Deep Slow Squats IC
8. 20 x Mountain Climbers IC
9. 20 x 6” Plank Jacks IC.
Mosey to big sidewalk near football parking lot. Give yourself space. Suicides with mosey down and a true jailbreak back up.
Lay down for 1 x Big boy sit-up. 4 x LBCs. 4 x Merkins between each round. Complete halfway to 5 and 20.
Mosey to back of the high school and find some wooden bench. 30 x dips CC. Mosey down to circle and complete 30 x Speedskaters OYO. Mosey down to next circle to complete 20 x Derkins CC.
Mosey to large concrete wall attached to tennis courts. 20 each: Jabs x toe lifts. Air Presses x heel Lifts.
Find some concrete to finish up. 1 x Big boy sit-up. 4 x LBCs. 4 x Merkins between each round. Complete up to 10 and 40
Mosey up the road, around the front of the middle school split into two groups. Bear crawl 5 parking spots. 20 x Monkey Humpers. Bear crawl again. Deep squat jumps.
Mosey back to main lot. Suicide audible and that’s time.
MOLESKIN
Great morning everyone! My weinke went as planned and based on the low chatter – SUCCESS! Either that or they were whispering about my terrible ideas. I felt good about it but was a bit rusty with my DiCCS and counting.
Great push my all the pax today! I always enjoy leading these workouts and hope those thighs will feel itchy with soreness by tomorrow morning. You are welcome.
Thank you to myself for taking us out!
ANNOUNCEMENTS
• Blood Drive on Thursday, July 23 at Weddington United Methodist Church – Sign up!!!! https://www.redcrossblood.org/give.html/drive-results?zipSponsor=f3 – It’s open to everyone, not just F3, so bring your M, 2.0s (16 and up), friends, family, etc
• Site Q School and Q School are coming up – July 18th and 25th respectively – Plenty of info on the GroupMe New Channel. Check the calendar there and/or see me for info – Sign up!!!
• Q Source – Mondays, 7am at Brooklyn Pizza and Fridays, 7am at Cuthbertson Middle – Learning the fundamentals of being a virtuous leader
A good recharge this weekend with some of the fellas you all know from Briarcrest. No phone. A ton of much needed laughs. Lots of lite conversations and some heavy discussions. We are wearing new levels of stress these days, make sure you are taking care of your mental. Posting helps with the physical but more to it than that….
Damascus pinged me yesterday late into the day about a backup Q due to injury and I was happy to take it. Saw Waxhaw Express’s post and decided to steal a few pages of the playbook. Also wanted to go for the planking Guinness Book of World Records. What’s the most it could be? 11 maybe 12 minutes tops, amirite?
DiCCS given for my 44th Q.
THE THANG:
Nice long mosey down around back of school, around the front of the school and back to circle up at flag pole for:
30 x SSH IC
10 x Imperial Walker IC
Jimmy Dugan
Calf Stretch
Mosey to neighborhood. 1/4mi repeats. Run 1st 1/4mi at 5k pace and next 1/4mi at recovery pace. Repeat 4 times. Circle back for the 6 on the recovery. Quick way to get to 3mi in the first 23 minutes of the workout!
Mosey to basketball court. Reverse webb time. 10 x MTs. 40 x American knockouts. 60sec elbow plank between each round. Made it 4 rounds minus the plank for the last round due to time. Based on the whining everyone was pleased with this…
Mosey back to start.
MOLESKIN:
Great work by everyone that attended. Currently slammed with work or I would have wrote something more meaningful about the workout. A lot of heavy stuff going on in the world and I hope everyone is hanging in there.
Posting is helping with my restless mind in the evenings and breaking up the stress of the day. Keep your heads up and go forward fellas. Reach out for a beer and a chat anytime. About nothing or something heavy. I’m available.
Lastly, 3 points:
#1 still a lot going on in the world outside of our personal views. Talked to a lot of friends and family recently about how to educate ourselves. Please watch the following docs but please be prepared to be freaking shocked. I absolutely don’t remember learning any of these things when I was growing up and it seems for very specific reasons. I’ve watched a couple others and working through a checklist I found. I highly recommend watching the following:
• Thirteenth – Netflix
• When They See Us – Netflix
• I Am Not Your Negro – Amazon Prime
#2 Still struggling with everything associated with the term Black Lives Matter? Watch this because it’s 90 seconds long and hard to argue with: https://youtu.be/paWyzfvqInM
#3 NAACP Unity Rally this Saturday in our home of Union County, Monroe. We gotta keep the momentum and it’s important moments like this. Bring your friends, family, neighbors, etc. We heard from several leaders in our group of pax how great it was to be there at the BLM meetup in downtown Waxhaw. Be a part of it! Ping me with questions. Meet up at 830am. March at 9am. Only about a 20min drive to Monroe. 2 stops. 15 minute walk. Becoming part of the solution. Memories of making a difference in your communities lives.
Thank you Damascus for taking us out.
ANNOUNCEMENTS:
• Q School coming soon…. see Chastain for details!
• Chiseled and Dromedary tomorrow!
• Grand opening of the Body Shop Thursday @ 6AM
• 100 PAX Challenge is close to completing its goal! Check out Foundations BBs for more details!
My 43rd Q at the site that turned me from a boy into the hairy man I am today. I love this site but damn it so much of the pain is a little tricky to deliver while properly social distancing. Thought we would clock a tour checking out some new real estate in the Waxhaw area, throw exercises in and try to break some Strava records. Because that’s important…
3mins before take off, DW ain’t around and I kill time dancing while rolling through the Extended DiCCS. Count off due to over 10 men and it’s time to roll.
THE THANG
Mosey around for a bit and head to the church parking lot. Circle up for….
1. 30 x SSH IC
2. 10x Moroccan Night Clubs IC
3. 10 x Merkins IC
4. 20 x Imperial Walker
5. 10 x LS Squats IC
6. Calf Stretch
Mosey out to main road and complete 3 burpees and 10 Speedskaters per light. Al Gore while you wait for the 6. Cross together.
Mosey to the lot and circle up for Merkin Pistol Webb. Start at 10 and 40. Work your way down to 1 and 4. Interesting. It’s worse in a different way going backwards.
Another Bad Idea. Record is 43 seconds by some punk kid. Start of the skateboard lot to the top of the street. Jailbreak. I tied the record set by some young punk we don’t know. Take that kid!
Top of the hill. 30 x Carolina Dry Docks
Make a left and then at the T, 30 x Jumping Lunges
Make left and head down to curve, 40 x American Knockouts
Run straight until Sharon Road, 5 x burpees OYO.
Run the curve all the way to the graveyard, plank 60secs and then straight into 10 x Merkins.
Jailbreak down Bad Idea. Record is 45 seconds from Kid Rock. Let’s roll
Let’s mosey 10 yards and grab some wall.
• 30 x Air presses with heel lifts
• 30 x Jabs with Toe Lifts
Mosey back due to time. Stop for 30 x dips CC and 20 x H2H IC.
Back to COT, run a bit further to clock the 3mi officially.
MOLESKIN
Beautiful morning in a great area. Everyone was safe except for East Button’s calf. Sadly it blew out again as he was attempting to keep up with me, you gotta knock that off. That ship has sailed….
I didn’t get our HRs rolling like usual but we kept it moving. After those two 1/8-1/4mi jailbreaks I was dying but others moseyed it based on how long I was waiting at the end. Lock it up!
Overall everyone did great and it’s awesome to see everyone. Keep posting and pushing yourselves! Ping a buddy you haven’t seen in a while to join tomorrow and/or Saturday. We all need this…
ANNOUNCEMENTS
Q Source is starting up fresh starting tomorrow with Shop Dawg leading the chat. It will take place right after Impromptu and will last 30mins. Bring a coffee cup to enjoy some of Shops delicious coffee that he plans to provide and a chair to get comfy
100 PAX Challenge. A BackBlast on this has been posted but here are a couple bullet points:
– We are incredibly blessed to be a part of such an amazing organization
– Lots of PAX are fortunate and looking to give back during this time
– The 100 PAX challenge is a challenge to get 100 PAX to each give $100 for a total of $10,000
– We would give away all this money to 2-4 local charities in $2,500 or $5,000 grants
– Interviews to be conducted with local charities to see how F3 could partner with them for the long term
– We are in need of 2-3 add’l PAX to be a part of initiative
– No obligation to give $100; give what you can
Thanks for the support. Reach out to myself or @Keith Balaniz with questions.