All aboard…F3 Waxhaw is officially up and running!!
Usually, when a group separates to form it’s own group, that’s a sign of trouble. But F3 doesn’t operate that way. We celebrate when others lead. In this case, enough men in our area have been so changed by F3, we have the opportunity to create our own region! By doing this, more men in our area will be asked to step up in all different positions of rotating leadership. It will cause many men to unlock what it means to lead in our homes and in our communities. Where they were first only told to follow, now they are freed to lead.
This is has been a long time coming for a lot of us but we are excited for this announcement. A ton of time, discussion and opinions went into this and we hope everyone loves it!
Thanks to Schedule C for designing the logo and make sure to buy him a drink when his band plays downtown Waxhaw on Friday, August 23rd!
SAVE THE DATE: Our Grand Opening Convergence will be Monday, September 2nd. A multiple Q workout will take place 7-8am followed by an awesome coffeeteria! More info coming soon but let’s get the word out. We are expecting up to 100 PAXs that morning to celebrate this new chapter!
Shirts orders are officially open: https://f3.mudgear.com/products/f3-waxhaw-pre-order-8-19
Please follow and Share our social, most can all be found using the @F3Waxhaw handle on Instagram, Facebook and Twitter.
Back from the Southernmost Tip….
Since me tracking my number of Qs is triggering for some of you, here it goes…..it was my 26th!!
I mistakenly agreed to Q after a bachelor party which was one of the many stupid decisions I’ve ever made. I brought something back from my travels with my southern most tip that I wanted to show them.
Posting yesterday was a mistake as Chicken Little was furious at his shoulders and wanted to rip everyone’s off. I was there holding on by a thread sweating margaritas and Coronas from my golden tan skin while hating every ounce of cold delicious drinks I had consumed. I’m praying that’s the last bachelor party ever…
So late last night while watching a movie with my kids I found the strength to create my workout. I was going to run and avoid using my arms in as little ways as possible. Keep it moving, allow gazelles to gallop and allow Clydesdales to stomp around. I think we did just that….
DiCCS given by me Dana because I was coming in hot. No Mary requested at each station and asked PAX to circle back for the 6. Let’s roll….
THE THANG
Let’s Mosey each lane of the parking lot, stopping at each end for a group exercise:
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
Mosey down road to small lot for 4 corners, 20 x Speedskaters and 10 x Bomb Jacks (2 rounds).
Mosey to straightaway. Up 2 lights, back 1. On the Up 10 x Bobby Hurley’s and on the back 2 burpees. Finish at the globe.
Mosey to next lot for ab workout. 1 Big Boy Sit Up, 4 LBCs, 2 x Mike Tyson’s between each round. Ab portion up to 10 and 40. Swapped out LBCs for other abs because we thought we might die.
Mosey over to Lunch benches. 50 x dips CC. 10 x Derkins CC. 20 x Inclined Merkins CC.
Mosey back to start, asked Centerfold to knock out a round of heels to Heaven and one round of 6″ plank jacks. And that’s time…. COT.
MOLESKIN
I’ve run out of brain cells to type much here but I appreciate Dana having faith in me enough to Q this site. Meanwhile Goodfella calls me a Fartknocker, which I semi appreciate, but I stand by the opinion that he is the worst at burpees.
I appreciate all of those that posted this morning and several new faces for me. It’s a great campus with a lot of asphalt to workout on. Thanks for following me into the gloom brothers.
Thanks to Mad Dog for taking us out!
ANNOUNCEMENTS
- The Floater will be led by Kid Rock tomorrow!
- F3 Dad’s this Saturday at 9am
- Bushwood, our newest site, will make its flaccid Premier next Tuesday morning. More details to come soon….
Happy “Do What You Hate” Monday!
It’s a celebration bitch£s!! It feels like I’ve been working out with you guys for way longer but as of yesterday I’m officially 1 year in the WUC F3 familia!! What a journey it’s been both mentally and physically in those 365 days. Thanks to each and everyone of you for the push to get out of bed every morning. The friendships, the laughter and the daily grind to dig a little bit deeper every post is appreciated.
I’m not sure how many times I’ve posted but I do know today was my 25th Q. What would I have planned? Something fun? Would I chose something new and exciting? Or would I do what I hate….
DiCCS given. Let’s rock….
THE THANG
Long 1 Mile Opening Mosey. I despise running, especially long distances so it would make sense to start with a nice 9 minute mile.
Circle Up at PetSmart
- 20 x SSH
- 10 x Imperial Walker
- 10 x Morroccan Night Club
- Jimmy Dugan
- Calf Stretch
Ladder. 1 Merkin, 4 Air Presses until 10 &. 40. IC. I feel like we used to do this a good bit when I first started and it was demoralizing. I couldn’t get through it without several breaks. Now I can crush it.
Mosey to Target. 3 burpees at the center. Each corner, alternate between 10 x Speedskaters and 10 x Bobby Hurleys. Come back to center between rounds for the burpees
40 Bear Crawl & 10 Mike Tyson’s. IC. Working our way down instead of up. Audibled after completing round 7: 28 x BCs & 7 x MTs. Awful. This will absolutely be my new favorite as this combines one thing I used to hate, Bear Crawls, with something I currently hate, MTs.
Mosey over to Hickory Tavern. Partner up. Split 50 x derkins. 100 x step ups. 200 x dips.
Circle up, on your 6 and go around the horn doing an ab workout of your choice. Everyone got in an exercise. And that’s time….
Complete. COT.
MOLESKIN
I’m probably, no promises, done talking about my personal journey. It’s had it’s up and downs, trials and tribulations and I’ve been more than open about it. My new focus is going to be on activities/discussion to assist others get on their own new path and to push through personal barriers. Finding new guys to drag to their 1st post is one thing I already love but I’ve found a new motivation recently with Shake n Bakes words of encouragement. Reading a few comments in his BBs but then seeing him in action at the Floater and Watchtower last week verbally helping guys push has a renewed focus for me.
“Why are you out here?” is not an easy question to throw at your brother while they are struggling to complete an exercise. It’s moments like that though that I’ve found myself pushing through a current mental/physical plateau. My most memorable are being rescued by DW and Moneyball, Doughboy offering a “good work” or any number of you that provide a helping hand of any kind.
I guess what I’m saying is that I’m happy to announce I’m going to be F3 WUC’s (self appointed) Head Cheerleader. This will include even more words of encouragement, circling back for the 6 more often and I’ll be looking to make more personal connections with the hope’s that we create more F3 Lifers.
Great work by everyone that posted today and thanks for the support! It’s great to see so many legacy posters and new PAX. Keep up the good work boys!
Thanks to Swimmers for taking us out? I think it was you. Too damn humid and I forget.
ANNOUNCEMENTS:
- Q School this Saturday!!! See Posse for more information but if you have Q’d between zero and 5 times then this class is for you!!
- Speed For Need 5k Run, Aug 14, see Swimmers for more info.
Help Wanted: Site Q at The Floater
Thanks for taking the time to open the post and read more about the help needed at the 87th worst site in all of WUC. I was just enough of a sucker to let old Moneyball talk me into assisting him with the site and it’s been hell ever since. What’s worst than hell? The Floater is.
With Moneyball making the move to the big city I’ve got very tiny shoes to fill as I slide into the lead position. But now I need your help locating a 2nd site Q to help handpick the toughest SOBs in WUC to Q and to ensure whoever we pick gets those Backblasts out in a timely manner. Keep the streak alive….
All that said, today was my 24th Q since joining F3 and I’m now 24 days away from 1 year anniversary! But today I woke up with a new spring in my step, partially because I ate a lot of Brussels Sprouts and at about 2:30am they decided to leave “the house”. I then went back to bed and woke up at 4:30am with a newer spring in my step because it was the 1st time I would have control of the site without MB hounding me about how he’s in charge, that I need keep my opinions to myself, those shorts really make your quads look nice, etc…..
DiCCS given. No man left behind reminder and no Mary at The Floater, we only circle back.
THE THANG
Mosey over the bridge, cross as a group. At the first lot:
• Bear Crawl to one side
• 20 x monkey humpers
• Crawl Bear back to other side
• Squats until the 6 is in
At the next parking lot:
• 10 x MTs
• 20 x LBCs
• 10 x MTs
• 20 x LBCs
• Jump Lunges until the 6 is in
Mosey to elementary school and stopped at the last street for SSH while the 6 came in. Then we crossed together.
Elementary School lot for 4 corners, 2 laps, finish early keep going:
• 10 x Merkins
• 10 x Speed Skaters
• 10 x Carolina Drydocks
• 10 x Monkey Humpers
Mosey to back of school for some Compass
Mosey to graveyard for some 4 corners, 2 laps, finish early keep going:
• 10 x Peter Parker’s
• 3 x Burpees
• 10 x Parker Peter’s
• 3 x Burpees
Mosey to Bad Idea and down to the base, Jail Break to the white mailbox until the 1st Gazelle makes it and then everyone can stop.
Mosey back down and repeat the opposite way.
Mosey back to start stopping at each intersection 5 x Bobby Hurley’s. Circle back for the 6 as needed.
Cross the street together, on your 6 for 20 x Bicycles and 24 x WW2 Sit-ups. And that’s time…
MOLESKIN
It was a beautiful morning for a butt whopping with only light humidity and do I feel a breeze?Slight audible on the starting location due to the lot being used but the smell of spelt grain was in the air due to a massive amount of spelt grain from Dreamchasers. Banjo and I ate a handful hoping for a slight IPA beer buzz but I didn’t feel anything.
Great job to the 13 men that joined me this morning and everyone welcome our newest FNG, Juiced! He comes from the Crest of Briar and is sandwiched between Dancing Bear and Banjo (pray for him). Juiced is a great dude and as he shared in COT, today was the first time he has ever worked out in his 40 years of life. Never easy but nice work pal!
I’m already sore from this morning but those brews Bottlecap promised for tonight’s workout at Clyent Hoppy Hour got my mouthwatering. If you haven’t done a two a day, now is the time since BC promised low mileage and in the shade (but with gear). Can we create a descriptive word for someone, other than dumb, that does all 7 workouts for the week? It’s not easy but is a true mental test as the week goes on!
Doughboy on Q tomorrow and he always has brutal workouts planned. He said this morning he has a few new things planned and I’m scared. So scared I’m going to wear my vest for it….
Thanks MD for taking us out!
ANNOUNCEMENTS
Fix it for Christ is still happening through Saturday and volunteers are still needed. Donate an hour, a full day, several days. Whatever you can offer is appreciated.
Bro, you’re on a friggin bike….
I’ve been experimenting with the form/pace/flow of my version of a “perfect” workout. How do you get mileage the gazelles crave without killing a Clydesdale? You keep it moving, steady pace with no breaks. Almost everything IC and CC with a smattering of OYO/burn out exercises. As the Q it sucks because of all the counting but it keeps the group together….
My 23rd Q and all I did was update my weinke a bit from Thursday evening to cover the ground at Sun Valley. It’s a huge freaking campus and I knew I would have a smallish group with varying degrees of athletic prowess. Oh word, 5 people already there at 6:52am? Two more roll up to make it 7….
Disclaimer given 90 seconds from the start. Showed the PAX the proper DiCCS and then shared my hate of Mary. I requested that if you finish early we should circle back for the 6.
THE THANG
Let’s mosey and stopping periodically for the following
1. 20 x SSHs IC
2. 20 x Mountain Climbers IC
3. 20 x Potato Pickers IC
*** An 8th person shows up!!
4. 20 x Merkins CC
5. Calf Stretch
6. 20 x Squats CC
7. 20 x LBCs IC
8. 20 x Peter Parkers IC
9. 20 x Heels to Heaven IC
*** And now a 9th person show up but on a bike? What’s happening….??♂️??♂️
10. 20 x Parker Peters IC
11. 20 x Carolina Drydocks CC
12. 20 x Bicycle IC
The Burpee Loop
• 1st Light, 1 Burpee
• 2nd Light, 2 Burpees
• 3rd Light, 3 Burpees
• 4th Light, 4 Burpees
• 5th Light, 3 Burpees
• 6th Light, 2 Burpees
• 7th Light, 1 Burpee
Mosey, along the back of the baseball field: 10 x Bobby Hurley’s, 3 sets CC
4 corners in the next lot, 10 x Speedskater and 10 x Mike Tyson’s OYO
Mosey to Playground for 3 sets of 5, OYO. 5 x derkins, 5 x pull-ups and 5 x inclined pushups
Mosey to portico for Wall Sits:
• 30 x Jabs IC
• 30 x Air Presses IC
• 30 x Heel Raises CC
• 30 x Toe Raises CC
Let’s lay here for DW’s favorite: Captain Therkin Web:
• 1 Sit Up / 4 American Hammers / 2 Merkins
Mosey to the benches. Team up and split:
• 150 x Dips
• 100 x Shoulder Taps – stopped due to time!!
Compass if time remains. Audible due to a car show in the school parking lot. Let’s work on those 8 packs:
1. 30 second side plank
2. 30 second side plank
3. 30 second elbow plank
4. 10 x 6” plank jacks
MOLESKIN
Thanks to Chastain for the sales pitch to Q outside of him and I’s territory! I’m not ever going to stop annoying you with the fact you post so far away from your own home. Thanks for the oppty to lead!
Thanks to the 8 men that joined me, never easy to wake up on a Saturday. We also had one FNG, from I think Pineville, who was in for a crash course in “what the hell have I been doing with my body all these years??!??!!” Way to push….
Thanks to Bottlecap and Crumbs for making the fort night journey out to Outland. That’s not easy trek from the Crests of Briar either, bet you had to print out directions from Mapquest to get there. BC led the OYO exercises and Crumbs was right behind him, well done bud.
Big ol’ shout out to Brutus for driving me this AM but really the kudos to you for jumping all in with us. Dude has been coming pretty consistently for like 4 straight weeks and even already posted while traveling for work in ATL? Dang!! Take notes boyz….
Welcome FNG Samoa, dude was a Boy Scout and it only felt natural to name him after a Girl Scout cookie.
Thanks BC for taking us out!
ANNOUNCEMENTS
- REMINDER: Third F opportunity (Open Door). We are starting a new book (Colossians) tomorrow so a great time to jump in. Use Father’s Day as a launching point to grow in your faith this year. Your wife can’t give you a hard time tomorrow cuz it’s YOUR day. Come join us no matter where you are on your faith journey. YOU WON’T REGRET IT. Great group of guys building each other up and tackling life’s challenges together. Each Sunday 0700-0800 at Five Stones office building (1117 Cuthbertson Road).
- Last days of signups for FIFC. Let’s show our support. To the community. We are looking for F3 volunteers to sign up at the link below. Please make sure that you identify yourself as F3 when signing up. Anytime you can spare, whether it’s an hour, a day or anything in between would certainly be of good use. Meals will be provided for all volunteers. The event runs from Wed June 19th to Saturday June 22nd. www.FixingItForChrist.com
Zinfandel & Banjo’s Drunken Musical!!!
At about 10:01AM yesterday Dancing Bear shares that Damascus is out as Q due to bad case of vaginitis (I’m afraid to google it). Banjo and I share a special bond as two bros that drink big ol’ stanky IPAs at the pool while our kids endlessly go down the waterslide. It’s allowed us to bond in ways most men will never experience, pinky’s out.
Posting with this damn vest I didn’t want to take on a whole Q on short notice but Banjo was willing to split and who am I not to partner up. Then a few hours later he told me he was eating 1.5 ribeyes and had opened a magnum of red wine. Will I be alone? Will his knee fill up with fluid? Will the gout flare up? Only time will tell….
Roll up at 5:17AM with already like 8 bros in the lot. Holy sheet how many guys are going to be here this morning? Swimmers’ 2.0 and now Bottle Cap’s 2.0….. oh man, Rudy’s 2.0…..wait, where you guys going…. and Rudy’s leaving.
60 seconds to start. DiCCS covered and an FNG is here. Let’s go!!!
THE THANG
Mosey around the lot, circle up:
1. 20 x SSHs IC
2. 20 x Imperial Walkers IC
3. 20 x 6” Plank Jacks IC
4. 20 x Squats CC
5. 20 x Merkins CC
6. Calf Stretch
7. 10 x Morroccan Night Club IC
Mosey to entrance for 4 corners, go around one time, I will call recover based on time.
1. 30 x Lunges
2. 30 x Monkey Humpers
3. 30 x Speed Skaters
4. 30 x Bobby Hurley’s
Mosey to front of elementary school, line up across for Bear Crawl, Dry Dock Webb. Call it after 8 rounds complete….
Banjo’s showtime….Mosey to playground for “Cindy”. 5 rounds with a run to the 2nd light in between each round. Rounds=5 pull-ups, 10 Merkins 15 squats.
Mosey back to parking lot. Gazelle partner with Clydesdale run do 5 x burpees at each end 5 x hand slap Merkins in middle. 5 rounds total
Partner up in 3s. 2 partners plank while other partner completes suicide type run.
Line up. Burpee Indian run. Then on your 6 for pistol LBCs until time is up. Complete.
Start with a thigh burner, loosen the shoulders and then get shredded….repeat!
THE MOLESKIN
I forgot how thick the air gets in the summer, like breathing through a freaking straw. Everyone keeps pushing through and it’s great to see so many guys getting further ahead in the ranks. That weight will fall off even faster in these summer months with the increased temp alone!
Thanks Banjo for splitting the Q! You don’t look like someone that would have any athletic ability at all honestly at first glance but after posting together for the last 11 months, you always push passed any comfort levels. This morning was no different, great mix of pain stations!
I hope to hear more about Rudy’s son and hope it wasn’t the pâté at dinner that set his body on fire the moment he touched asphalt this morning. I know I tried to sell you on the bidet upgrade to your throne while at Dreamchasers Friday night. I don’t post without a 10-25 minute bidet session, not kidding. The best $40 of your life and takes 5 minutes to install. Don’t believe me, can this many positive reviews be wrong??!??
Overall I don’t remember much else from the workout. The last thing I had to count was my Bear Crawl Dry Docks and thank you to BC and GF for counting rounds 7 & 8. I was spent! That “Cindy” at the playground is a welcome and dreaded exercise with the local jungle gym. Overall everyone got over 2mi + it wasn’t a complete debacle of people during each exercise = success!
I actually do remember now wanting to punch Banjo in the face after he called out burpee Indian runs. I heard quite a few people squeal as well but then I was like “bro you don’t even have a vest on!!” Not really but I thought I would go ahead and share the link to the 20lb man maker. Dana just got one and wore it Monday. Tupperware got one for his birthday, wore it once and maybe threw it away. Jingles and Transporter just asked for the link because they are sick and twisted people. Join the most exclusive club no one wants to be the only member, we call ourselves The Vesticals (name TBD)
Thanks to the 28 men that posted this AM! Leading these workouts is a true honor and we need some new faces to grab the bull by the horns! Step up, ask questions – you won’t regret it.
Welcome Blue Screen’s son, an FNG now named Motorboat and thank you for your service in the Navy!
Thank you to Goodfella for taking us out!
ANNOUNCEMENTS
Speed for Need, maybe July 22, need 12 PAX to push chariots, great cause, Jeremy (Madison) will post details.
Fixing it for Christ July 19-22, goal to fix up 40 homes, food provided, details will be posted. Lou (Bottlecap) has details.
Bands Will Make Her Dance….. aka The Murph 2019!!
At the end of March I had the really stupid idea to challenge the gang to complete The Murph. 80% of the workout seemed manageable but that 20% that consisted of 100 x pull-ups would nearly impossible to complete. Who could I turn to? Only someone that’s been there through other difficult challenging projects (around the house).
You guessed it – PINTEREST!!! A site dedicated to updating a wardrobe, eating like a gerbil and other great/absurd things. I stand by it as one of the greatest apps of all time and over beers I would be happy to show you all the projects I’ve robbed ideas from. But back to those damn pull-ups….
A quick search for “pull-up challenge” and BINGO! Most of them were 30 day challenges but we would have roughly 50ish days cram for this exam. After some procrastination an exclusive channel was created in group me “42 Days to Murph” and two documents I found on Pinterest were combined.
21 members in the GroupMe Channel and I probably posted a daily reminder 90% of the time to keep everyone motivated. I’m pretty sure it worked because 20 guys posted this AM!! Bottlecap snagged 2 FNGs for this thing too…..
THE THANG:
We met at the Kensington Elementary School’s playground with a clock I couldn’t get to work, a cooler of Busch Light and an assortment of chalk…
Wolverine and Deadwood got to the site early to walk the course and to look for places to draft with the idea that reducing wind resistance would allow them to see Hollywood in the distance.
At this point I think everyone is familiar with The Murph but one last time won’t kill anyone to hear. On your own and for time: 1 mile run, 100 pull-ups, 200 pushups, 300 squats and finish with a 1 mile run.
DiCCS given. No man left behind reminder and that we would do as much together as possible while circling back to finish as a unit. Whoops.
THE RESULTS:
1. Hollywood 27:00 **
2. Wolverine 29:00 **
3. Halfback 33:00 **
4. Swimmers 33:00
5. Bottlecap 34:00
6. Deadwood 34:00 **
7. Rubbermaid 35:00
8. Moneyball 37:00
9. Foundation 38:00
10. Damascus 38:00 **
11. Dana 39:00
12. Banjo 40:00
13. Spaceballs (FNG) 42:00
14. Jingles 42:00
15. Snoopy (FNG) 43:00
16. The Knish 43:00
17. Chicken Little 43:00
18. Zinfandel 44:41 **
19. Rudy 47:00
20. Eli 49:20 **
(**Zero Assisted Pull-Ups whether by man or band) If I missed anyone holla at me. I wasn’t paying attention but asked around.
MOLESKIN:
Whoa! Well done everyone, today was a gauntlet and we each fought our own battles. Mentally and physically. Shout out to Hollywood and Wolverine for being sub 30 minutes insane. 1000% chance you all wear vests next year.
Speaking of vests, my two closest bros prepping for all of this via the Pull-Up Challenge – Damascus and Deadwood! Thanks for helping to keep the energy up on the channel and pushing each day. We were unsure if we could get to the point of wearing the vests for the actual Murph but you all were impressive over the weeks rocking vests to post. Last night at 9pm I pinged them and I told them I’m taking my vest out of the package (finally) to wear while running the 2 miles. DW got sunburned and wasn’t excited and Damascus was ok with it. We rocked those miles this morning with 20lbs each (minus DW on 2nd mile, I’m sure he’s beating himself up about it).
Bands, bands and bands. If I never see another band in my life it will never be too soon. I’m taking an easy shot at you guys because I can and it’s what I’m good at. I know most of you guys and know you all have it in you to push (pull?) harder. All jokes aside, way to push through but now is the time when I tell you that we won’t be allowing bands in 2020. Partner assist yes but no bands. You’ve been warned.
This morning was incredible feat to complete whether you have been training for the last 6 weeks or just in great shape and able to knock it out. Let’s continue to think of other events/challenges to throw out there to make each other better. I couldn’t do a single overhand push-up without looking like a fish out of water. Proud to say that I can knock out 7 classy pull-ups like I’m putting on a clinic. I know that others have seen the same type of progress like Gerber and Chicken Little. It’s uncomfortable, some self doubt periodically and a ton of anxiety leading up to this AM but I couldn’t be prouder of what we each accomplished. Let’s keep it going!
Thank you Wolverine for laying out cones for the run this AM and thanks to Deadwood for the assortment of chalks. Sidewalk chalk for tracking rounds and hand chalk to help with grip on the bars. The help was appreciated!
ANNOUNCEMENTS:
We are 365 days away from The Murph in 2020. Next year many more pull-up prep via longer term challenges and a lot more vests.
July 27th Spartan Race in Asheville. Deadwood and I are hard commits. Banjo is dipping a toe in. We plan to go a weekend out of it with the Ms. Go up Friday, a well rounded dinner of sorts, Saturday morning race and then brewery hoping the rest of the day.
Ive talked of a GoRuck challenge in the fall and a quick google searched revealed a 50-miler in Nashville, TN on November 1st! Stay tuned….
Friggin’ Monday’s though…
Holy moly what a rough couple workouts it’s been over the last week. That Cindy workout on Saturday was just brutal and the bros were spent. I know I was. DW told me he had the Q again Monday and I laughed at him. Not with him.
He asked me to split the Q in hopes of avoiding a complete mutiny during his workout. I get it. His workouts are tough….the intensity levels are high and his personal expectations are a bit unfair. He also doesn’t pack any soft words of encouragement on that weinke of his, so you have to come ready to work. And work we did…
Holy sheet this is a lot of people. DiCCS given. Let’s ROLL!!
THE THANG
DW’s show begins. Two hot laps around the lot.
Circle up. Line up now that we are on the sidewalk. Exercise:
- 50 x SSH IC. WTH.
- 20 x Merkins IC
- Calf Stretch
- 20 x Imperial Walkers
Form two lines. Duck Walk Indian run. Guy at the back completes 2 x Merkins and then runs to the front. If you were low enough this was awful. If you were high, you heard me call you a crane.
Mosey to corner of school to find some wall. Donkey Kickoffs, 10 sec hold and 5 merkins between rounds. I apologize as I was the one that grunted when he said 4 Merkins but everyone pushed hard and luckily he audibled.
Mosey to Rudy’s Poop Palace and find some sidewalk. Lt Dan or Jack Webb’s? Starting with 1 WW2 sit up and going up to 10. A smattering of other abdominals exercises from 4 up to 40 between rounds.
Baton handed to me for the rest of the Q. Let’s go…
Mosey towards big lot for some circuit training. Stopping periodically for 6” plank jacks IC, Quantities of 2, 4, 6 and 8.
Mosey to next big lot for more circuit training. Quantities of 5, 10, 15, 20. Jump lunges OYO at each corner.
Mosey to small lot for last round of circuit training. Burpees OYO. Quantities of 2, 4 and 6 due to time.
Mosey to portico. 15 Mike Tyson’s, run downstairs, 2 burpees, back upstairs. Complete MTs until the 6 is in. Ouch.
Mosey to front of middle school. Partner up with opposite speeds. One partner runs 1/2 a hot lap while other partner completes exercise. Split 100 x Box Jumps or modify to steps ups. Audible called. Modified to dips. Recover due to remaining time.
Mosey back to start.
MOLESKIN
We all bring different ideals to a post. We all want different outcomes but I think most are there to improve. I love to break balls with my brothers and DW is a really easy target for me. We are friends and his sass calls for me to knock him down a few pegs. Almost hourly…
However DW is easily one of the hardest working brothers out there. Many can learn from him….
If you push yourself, he will pick you up when you fall. Chit chat while lagging in the 6 and prepare for him to bark at you.
Obviously some fun poking him this morning at his seriousness over the weekend. I think the point of his soapbox in his BB Saturday was less about mumble chatter and just more of a reminder of what we are there to do. Sometimes we need a harsh kick in the ass some gentle encouragement. Ain’t nothing wrong with that….
Many times we focus much more on how it’s said and less about what’s being said. Weed through the noise and chase the dude in front of you beating you every morning. Then when you catch him, chase the next and then one after that. Then when you catch DW tell him to shut his big fat mouth!! Bet you won’t….
Great job all 34 guys that pushed this AM. That’s was a brutal beatdown with all shapes and sizes of men. I saw people pushing hard and that’s what this is all about. Great to see a lot of new guys and a good reminder to chat those guys up with encouragement at the end to keeping showing up.
Thanks Mad Dog for taking us out!
ANNOUNCMENTS
- Breadbowl has the Q tomorrow!
- Only 2 weeks left before Watchtower officially moves to New Town Elementary on June 4th
Memorial Day Convergences @ Nesbit Park
- The Murph @ 6:30am. More details to come since this is a timed event but all pretty straightforward. 20+ dudes training for this for the last couple weeks. Be there!!
- Special Boot Camp @ 6:30am hosted by Popeye and Fusebox. Talk of weighted backpacks maybe?
- Coffeeteria to follow @ 7:30am via McDonalds (but you know I’m bringing my snobby ass Starbucks in there!!)
What time is it anyway??
I don’t expect pity from anyone from a bit of jet lag but yesterday was 20 hours of travel to get back home. It was brutal but it was good to be home! It wasn’t good to get a text from Deadwood reminding me I had the Q tomorrow…. BUCKLE UP!
We got the kids to sleep at 7:30pm last night, which was my newly adjusted time 1:30am. The odds of me posting were 50/50 at best and so luckily I contacted our neighborhood concierge. They manage the community Rolodex and took my replacement Q with great concern.
I quickly shared with them where I stack ranked across the community against all other F3 members. They quickly had the suggestion to go to the bottom of the barrel with the idea of making that person better….
Turns out it was going to be split Q because Banjo and Dancing Bear are freaking awful….could I trust that they would get this done? They had no chance but to commit to me. I would need to trust in them because no way could I put enough brain cells into writing a weinke…
I arrived, both Qs were onsite and it was time….
Banjo provided that tiny West Virginia DiCCS that his wife told him was fine….off we go!!
THE THANG
Banjo has the first “half”…
Warmup mosey back behind Pet Smart and over to Target parking lot. Circle up:
- 20 x SSH
- 15 x IW
- 20 x Merkins
- Jimmy Dugan
- Calf Stretch
- 15 x Widearm Merkin
Mosey back to new medical buildings for some EMOM. Every Minute on the Minute. 10 burpees & 35 monkey jumpers. Complete 3 rounds, on last round hump up to 50
Mosey to Petsmart for Jack Webb’s of 9. 8 Donkey kicks, hold last for 10 seconds and then 1 merkin. Rep scheme:8-1, 7-2, 6-3 etc….
Mosey to Target parking lot get in groups of 3. Burpee then sprint to partner at light pole, next partner does a burpee then sprints etc. 4 rounds.
Dancing Bear realized it was way past half of the workout and it was his turn…
Using the long lot in the Target parking light. 2 lights up and 1 back. The up is 10 speed skaters and back 10 high knee slaps. Once complete sprint backwards to the start.
Second round. 10 mountain climbers and 10 plank jacks.
Mosey to Petsmart for a Starfish a car. Burpee at the center between each round. 4 corners of 15 reps each. LBCs. Heels to Heaven. American Hammers. WW II sit-ups.
Mosey back to COT. Times up.
MOLESKIN
I weighted myself before leaving for my 7 day beer adventure with my lovely wife knowing my daily calorie allotments would be high. 207 is what I weighed when I left but as of this morning I weighed 220. It was totally worth all the incredible breads, cheeses and brews….
I knew today would be brutal but I deserved what ever was coming. I am feeling indifferent about my split Q brothers, Banjo and Dancing Bear. I may never say anything even remotely nice about either of you publicly and even after this morning I don’t intend to change that. I do at least plan to just give you guys a simple thank you. That’s it.
Also, please make a point to ask you both pee less in the pool this year. It’s gross.
I’m slowly falling asleep typing this but I agreed to write the BB in exchange for the Q coverage. My end of the negotiations is complete. Goodnight and good day sirs.
Thank you Bottlecap for taking us out.
ANNOUNCEMENTS
- Soft Pretzel has Dromedary
- Chicken Little has Chiseled
- Watchtower’s location is changing in June
Coming out like hot lava…
When Hollywood asked me to Q Ignition a few weeks ago I laughed out loud for nearly 4 minutes and then responded with “sorry you have the wrong number….”
I was a bit apprehensive of leading this crew of gazelles on a 4+ mi journey and that was solidified after having done 6mi with Gerber the week before. “Nope, not gonna do it!” (Insert Dana Carver voice doing Ross Perot)
The family and I spent the week in Nashville with family making memories and eating more fried food than I have in a while. Varying degrees of success from a hot chicken perspective but the brews being made there are right on time. I share this all because I relived everything I ate and drank during the 60 minute workout this morning….
I didn’t want to go off campus this morning so I mapped a run to get the mileage and inserted a lot of pain I learned from the fellas in Nashville and Augusta.
Brief DiCCS given. No man left behind reminder and if we finish early we would circle back.
THE THANG
Mosey to Darkness and then back to the parking lot path. Circle up for a brief warm up:
- 15 x SSH
- Calf Stretch
- 10 x Merkins
OYO run down path to Rudy’s Pants Party stopping at every light for 2 burpees per light.
Mosey to circles. Partner up. 5 hand slap Merkins when you meet. Complete 6 times.
Mosey to big lot for circuit training. Quantities of 2, 4, 6 and 8. Monkey Humpers 1st lot.
Mosey to next lot for circuit training. Quantities of 2, 4, 6 and 8. Jump Squats 2nd lot.
Mosey to small lot for circuit training. Quantities of 2, 4, 6 and 8. Burpees last lot.
Mosey to corner. 10 x Balls to the Wall Merkins. Jail break to other side and repeat. Then 10 x Balls to the Walls Plank Jacks. Jail break to other side and repeat.
Mosey long way in front of high school to bus exit & entry. Team up. Run opposite sidewalks and meet for 5 x hand Release, hand slap merkins.
Meet up under portico near middle school for 2nd set of 5 x hand Release, hand slap merkins. Audible called due to Flash being in the front of the middle school but also because I was experiencing a breach in the southern portion of my body.
Mosey to Rudy’s Outhouse. Team up. One partner runs a hot lap while other partner completes exercise. 100 x Mike Tyson’s. Sorry.
Mosey to back of Middle school. 20 x LBCs IC and 50 x dips OYO.
Mosey back to start. Knock out 20 x Heels to Heaven. Mosey to COT and Lou yells to jail break it. Let’s get it!
MOLESKIN:
Great job from the 10 that joined me this morning! We kept it moving, we circled back, one 5 count, surpassed 4.5 miles, some got 5.5 and everyone was silent for a majority of the workout. All the boxes checked for a successful Ignition!
Speaking of silence, Shake n Bake was the nosiest this morning “booing” every single exercise I called out. I loved it.
Then we had Bottlecap challenging our speed of the jailbreak so I kicked it up into high gear. I get it but at this point I had a spicy neighbor knocking on my rear “door” and I was clenching more than I was running. I will say that those ball sweat to chin balls to the Wall Merkins were a shredder and adding in the plank jack on the 2nd half got the blood flowing to our brains. Which is important I think…
I audibled to the newly “crowned” jewel on this campus, Rudy’s Outhouse, to pay respects and drop off my “offering”. Cold sweats and clenching I told everyone to partner up and knock out 100 Mike Tyson’s. It was written on my weinke so I didn’t feel bad missing half of it while I took care of business.
Thanks to the site Qs for asking me to step up to the challenge and supporting me this morning. It was great to challenge myself to a new AO and hope to see more and more getting outside of their comfort zones. Today was my 18th Q and it was a doozy. I still hate running with a passion. Now a day of conference call hell….
SOAP BOX:
Who’s not seeing the results? Who is not improving physically? Who is not losing weight or not noticing new parts of their body developing? I’m 12 weeks away from my 1 year anniversary and I couldn’t be more hyped for it. I’m at a personal milestone after doing nearly nothing for 10 years but this post isn’t about my journey. This post is about all of our personal journeys…. Each of us is going through something wether we like admitting to it or not.
Some of us have strong leadership qualities and some of us don’t. Some of us have too much confidence and some have very little. Some of us are struggling with our marriage, some of us aren’t the best fathers, some of us are too sensitive, some of us are terrible communicators, some of us hold others to higher standards than we are willing to hold ourselves too. Insert other shortcomings we as men deal with.
As for the point of my soapbox, where am I going? I’m not entirely sure but I challenge each of you to grow your relationships within this organization by showing up more often. I’ve personally grown incredible relationships with men in this group. We challenge each other physically each morning, bust chops all day long and hold each other accountable to missteps, crossing lines, etc.
I don’t know the best way to go about doing so but if you keep showing up and giving your all they will just naturally happen. If you aren’t making relationships you are missing out on what I believe to be the best part of F3: the silent C stands for camaraderie. Defined as “a mutual trust and friendship among people who spend a lot of time together“.
If you feel that a clique is building, I would challenge that a lot. What some people read in GroupMe can be taken in a much different way than the original poster intended. Or the person they are calling out is a friend and they know they can take a little good ribbing. I worry more when I’m not being made fun of.
If you are looking to F3 to improve your health then find a friend in a “like” place that you can challenge each other. Watching people like Wedding Singer go through physical transformations like they have are people I would be asking more questions of. He did it right, what can you learn from him?
If you are having trouble waking up early, what’s the real challenge? It’s probably going to bed too late and not finding a neighbor/friend to carpool with. That’s easily fixable in the grand scheme of things but takes a dedication and accountability by a brother. I mean if Tupperware, Flipper and Sprinkles can make it before high school, so can you. Who lives close to you to make a relationship with?
I mentioned our relationships as a father and husband, we have Q Source, Bible study and Open Door weekly. If religion isn’t your thing ask questions of those that host/attend those events. This is a safe place with very open minds from everything I have seen.
Not everything I mentioned above can be solved in F3 but I believe a lot can be put into perspective. A lot can be discussed with people that are posting on a regular basis because of the relationships that are being built each morning. But you have to commit. This is personal. Make your goals visible. A sticky note on your bathroom mirror to read while you brush your teeth. Tell your pals your goals for accountability purposes. Tell your wife. Tell your kids.
My issues: I’m personally too sensitive and at times can give it, but can’t take it. It’s a work in progress. I at times hold others at a higher level than I might be willing to hold myself. Taking notes and understanding why. I was a bit depressed with where I was physically because of my weight. Not even a thought anymore. Luckily I’ve got a great relationship with my wife and kids but I’m still look to learn how to better communicate by reading and listening to podcasts. I still have other things I’m working on but it wasn’t until I came to grip with some of my bigger ones that I could even start on the others. It’s a endless journey…
This was a random stream of consciousness and is NOT directed at anyone or anyone thing. If you took it personally, ping me to discuss. It’s not my intention. This has been on my mind for a couple weeks because I think what we have at F3 is so freaking special. Honestly it was an HOA issue over the weekend that showed a select few neighbors losing their mind about nearly nothing with such hate and anger. These guys don’t have what we have. Everyone is here for different reasons but I hope everyone shares the need/want to push themselves and to help others around them. We won’t all be great friends and that’s completely fine too. But find guys with like interests/goals/sarcasm and continue to grow. Start with yourself and as time evolves challenge others. {end scene}
ANNOUNCEMENTS:
- Thanks Mad Dog for taking us out!
- Deadwood has Watchtower Q tomorrow and he’s planning to impress Doughboy in hopes of joining his tripod of Site Qs
- Watchtower will be changing locations in 2 weeks! Nothing to worry about tomorrow but more announcements pending…
- Bottlecap is headed across the pond and needs Qs! I think he suckered talked Legal Zoom into this Thursday but this is a great site to start with. BC has nearly zero expectations for the workout so a great place to crash and burn while losing your vQ card!