5 bros pulled up in the InVue parking lot (to get a little shelter from the rain) at about 0530, ready to kick off a new year of Swole with a hypertrophy program of High Tide’s design. For details of the program, see here.
After a thorough disclaimer for the pax, we got started with a little warm-up:
With the pax sufficiently warmed up, we moved on to the main event, which consisted of 5 sets of 3 supersets of exercises performed every 2:00. Pax with smaller bells, work for 1:30 and rest for :30, pax with medium sized bells, work for 1:00 and rest for 1:00, pax with large bells or doubles, work for :30 and rest for 1:30. It worked out that most pax did 1 or 2 sets every 2:00, depending on bell size.
Carries – either farmer (if you have doubles) or waiter (alternating halfway for singles) – 90 seconds x 2 with 90 seconds rest between
Mary – 1:20 elbow plank until out of time
Announcements:
Moleskine:
When: 1/9/2022 0830-0830
Where: Panera Bread Arboretum 3207 Pineville-Matthews Rd Charlotte
Who: All Pax
What: Join us weekly starting Sunday 1/9/2022 for Q Source. Q Source was created “to help the men of F3 learn and master leadership we began to develop a body of practices that we drew from the timeless principles of leadership and their effective application in our workout community”. If you’re not familiar with Q Source, you can find more information at https://f3nation.com/q/. We’ll share the topic weekly and this weeks topic is Disruption.
There will be running and rucking options available for those looking for some 1st F before Q Source, and the details will be posted on Slack each week.
See you then.
Geraldo
Looking at the weather forecast last night, it was all apocalyptic for this morning. But our always great mood in Waxhaw seemed to work again and pushed the rain (almost) all away. Yeah! And we had a tripple delight with Rainman, Fuse Box and myself Q’ing each 20min.
Warmup
I gave the DICCS and off we went past Rudy’s (shit) shed to the big parking lot at the stadium. Everybody had to pick a lifting rock, but put it aside for the time being. Circle up and: 20x SSH, 15x Imperial Walker, 15x Mountain Climber, calf stretch, runners stretch…
The Thang
So I had the pleasure to kick off the first round of exercises. 4 corners across both parking lots. In the first round, start each corner with 1 Burpee, second round 2 Burpees and so on. 1. corner: 20x curls with the rocks. 2. corner: 20x Bobby Hurleys. 3. corner: 20x LBC’s. 4. corner: 20x speed skaters (2 is 1). Bottlecap rightfully said that it just feels so real, as being on ice, with the slippery wet surface… I guess everybody was able to get 3 burpees in at the first corner, before the time was up. I guess we left Chastain behind doing “his business”, because I said that we would do another round… well, time was up! 😉
Next, Rainman took the lead. Mosey (are we really moseying at Ignition? It always feels like running!) to the stairs at the bus parking lot. 7’s with running up the stairs and 5x high knees (then 10x high knees and so on). I guess everybody got a bit dizzy and mis-counted at some point. On we went to the benches in front of the Middle School to do some exercises in cadence. I believe it was: inlclined merkins, dips with one foot off the ground, floaters, derkins (all 20x except derkins where we did “only” 15x and then 10x). Hot lap around the full parking lot and repeat-o! After a short hot lap, time was up…
Next, Fuse Box took over. Mosey to the street and do 10x jumping lunges at each light. Technically, once you were done, you should circle back to the 6. But since we were somehow all on the same pace, Fuse changed it to: run to the end of the street and then circle back to the 6. Once we were all at the end of the street: run to the signal all you got and mosey back to the starting point. Once somebody moseys back past you, turn around as well. We really did this 3 times! Then, mosey back to the Middle School. This time: do 10x jump lunges at every light. After every third light, circle back to the six. This worked out pretty well. Once at the stop sign: hot lap around the parking lot. Then mosey back to COT!
Moleskin
It was supposed to be the starting point for Rainman and myself to take over Ignition as Site Q’s with some coaching help from Fuse Box. Since Glidah and Hollywood couldn’t make it out today: was the transitioning happening today? Or are we postponing the official transition to next week?
Well… it doesn’t really matter! It was great being out there, meeting everybody again in the new year and just getting pushed to be a better man.
Announcements
I’d like to refer to the Flash BB, if it is out there… 😉
Mad Dog led us out – thank you!
38 Pax Converged at Flash for Partner up
DICCS- Provided
Warm up:
15- SSH
15 Moroccan night clubs
15- Imperial Walker
Plank to calf stretch
Runners pose
10 Merkins
The Thang:
Partner A holds handstand against wall while Partner B runs paved triangle near teacher’s MS parking lot then flip flop X2
Mosey to front of MS
25 merkins and 10 burpees at each of the 3 light poles to MS entrance
Mosey to benches at school
Partner A does 10 step ups where 2 is 1 while Partner B runs the island then flip flop X2
*Penalty round (some Pax were cutting through the island for their lap)
Partner A does 15 derkins while Partner B runs the island
Lunge length of overhang on way to back of school
Four Corners in basketball court
((25 big boys, 25 heels to heaven, 50 LBCs, 50 shoulder taps) 3 burpees in middle) X1
GAGA Pit work
On the edges of the two Gaga pit structures, Pax partners split up 75 derkins and 75 dips
Mosey back to COT as running out of time
Stop for 10 mike tysons at light post on the way
Done
Announcements were made
Welcome FNG – Shingles
10 Skunks with Bells in Their Trunks
Baracus, Swiss Miss, Stone Cold, Hot Corner, Orange Whip, Voodoo, Lois, Hoover, High Tide, Horsehead (
12 Days of Skunk:
You know the drill. Yes, it’s 144 burpees. Merry Christmas.
Day: Gift:
Set List – The Elf Movie Soundtrack
Nine years running now for this Skunk-Themed disaster of a workout. It’s a good one, and will run the clock out if you give the burpees a go.
It was good to have the Meatheads out. Nothing like a kettlebell workout to fill the gap in between kettlebell workouts when you are training for kettlebell workouts.
High Tide brought out a portable helicopter landing pad to do TGUs on. He’s always had a penchant for this awkward exercise, but this really added some flair. He said he got it from Walmart. I think it was a yoga mat from the Lane Bryant catalog. Anyways, he rolled around on that thing most of the morning and seemed to enjoy himself so we’ll just let it be.
Apparently, Hoover has been nursing from the leftover F3 Christmas Party kegs for the past week or so and was looking rather embalmed. His eyes lit up when Santa Baby came on until I told him to google a picture of Eartha Kitt. I think that spoiled his dreams a bit, so sorry about that.
Stone Cold really seemed to enjoy the Frank Sinatra lyrics about Punching the Moon like a Toy Balloon with Songs to be Sung and Flings to be Flung. Those are actual lyrics. Old Blue Eyes really had no idea what he was saying most of the time.
Zooey Deschanel and Leon Redbone’s rendition of Baby it’s Cold Outside is the best rendition of that song that exists. It’s also a little bit creepy. Ok, it’s a lot creepy. Ok, it’s possibly the creepiest thing I’ve heard. Definitely give that a listen if you haven’t heard it.
Haven’t seen Voodoo in a while, mostly because we both only go to the same workouts, which are different. He still looks like the Prime Minister of Canada if you ask me, but nobody asked me.
I think Lois was there, in full on ninja mode with ¼” of exposed forehead skin. It could have been Dwayne Johnson or John Cena too – hard to tell without seeing the face.
Last week at Kevlar, there was a homeless man sleeping under the tennis shelter. It was around 32deg. I started the wheels rolling to let Church Security know so we could get him out of there before the kids arrived for school. That was my primary concern. Smokey saw the same guy and came running up to me asking me if I had any blankets or coats in my vehicle. That was his primary concern. Given that my biggest hardship in December has been having to enter my email address and password with the arrow keys on my TV remote control to login to various streaming accounts, I have been reflecting on this a bit and I think it has done me some good.
TClaps to all the men of Skunkworks who came out to enjoy this annual tradition. I hope you all have a Merry Christmas and a Happy New Year, even if you see me before then.
Yours Truly,
Horsehead
Passport Challenge 2022
As you read this you are probably either a) eating holiday snacks and maybe having a holiday libation or b) thinking about holiday snacks and maybe a holiday libation. Well PAX, enjoy the next two weeks because come January 1st Area 51/SOB/Waxhaw are here to help you flip that switch. With the New Year comes a new Passport Challenge and for the months of January and February it’s time to step it up.
For those unfamiliar with the Passport Challenge the concept is simple. Attend as many different AO’s, 2nd F events and 3rd F events within the Area 51, SOB and Waxhaw regions as possible. You can only stamp your passport for hitting an individual site or event once so the goal is to get out there and visit as many different ones as you can over two months. See this link for the wrap up of the 2020 Passport Challenge. https://f3southcharlotte.com/2021/01/04/2020-passport-challenge-wrap-up/
A link will be posted regularly to Slack where you can add your name to the tracking spreadsheet. Each time you post at a different AO or 2nd F or 3rd F event add the date that you hit that site. At the end we will tally up who did the most damage and will be crowned the Passport Challenge 2022 Winner. As the winner you will win custom dog tags stamped with your F3 name and join an illustrious list of winners:
2018 – Mighty Mite
2020 – Das Boot
Ask either of these guys but the title Passport Challenge Winner forever changed their lives. They no longer wait in lines at restaurants and get seated immediately. Grocery stores regularly give them the, “this order’s on us” when they check out. Life changing stuff.
So enjoy the holiday season but go ahead and get your name on the Passport Challenge spreadsheet. When 2022 kicks off it is time to kick your posting into another gear.
It’s a little early for reindeer and elves but Stag and 6 High-Impact Men spread joy and cheer throughout the Aassspppeeennn AO on Thursday 12/16! Thanks for the extreme grace given to this 1st time Q (who has four hooves and doesn’t know how to count properly, and also forgot to take the family pic?? This guy!) as we tried out some crazy ideas inspired by Georges Hébert and Méthode Naturelle: be strong to be useful. We didn’t save any lives from volcanic eruptions today but we’re that much stronger should the need ever arise!
The usual spiel
Mosey around the parking lot
Circle up for side straddle hop
Lunges
Moroccan nightclub
Arm circles forwards and back
Merkins
Plank, leading into left leg forward, left hand up, flapjack
Lap around parking lot followed by fast lap (80% of max) reverse direction
Bear crawl down yellow sidewalk curb
Supine pull-up “bar-crawl” up walkway rail
Crawl bear down path to sidewalk
Broad jump from colored square to colored square; 2 Tony Hawk burpees on each square
Short mosey to parking lot; lunge walk to arrows
Hit the deck for “Superman” horizontal “pull-downs”
Mosey to playground
Monkey-bars across the crazy turning circles followed by 3 hanging toe touches (or knees to chest modification), Repeato thrice
Then over to the basketball court for a holiday medley of heels to Heaven, Merkins, LBCs, Big Boys, Dolly’s, etc.
Over to the wall for The Peoples’ Chair followed by lunge walks to parking lot
Crab walk to the opposite curb
Mosey around parking lot
Mike Tyson’s
Finished with Have A Nice Day: you have been made for a purpose; are you living it out? Are you cherishing the critical relationships in your life? Are there things you are anxious about but have no control over? Give it to The LORD! Live out what you are called to today!
Back to COT
Swimmers: continues be fast (on the land at least, who knows if he’s actually fast in the water?)
Double E: as always extremely positive, cheerful, and gung-ho despite the early morning hour
HB: thanks for the support and info on Q school!
Landfill: pushing hard as always. On deck for upcoming VQ!
Bonhoeffer: making it look easy! Now I know what “skorts” are…
Bernanke: interest rates remain low but Bernanke’s effort and positive attitude remain through the roof
The Sidewalk is Made of Lava jumps & burpees: where’s Stag on the last two?? Whoops he winded himself with his own exercise plan 😂
40-ish degrees, partly cloudy skies but enough clear spots to see stars shining through and be inspired. General reminder the workout starts at 5:30am Pronto, we might need alarm clocks as Christmas gifts 😆 Thanks all and have a very Merry Christmas with family and friends as we celebrate the birth of our Lord and savior!
Well, YHC will never attend another Xmas party as I got volun-told by one Geraldo to Q in the site q’s absence.
I tease about the never again stuff. That’s just how F3 rolls. We’re all about the starfish. With that in mind YHC didn’t want to think/remember a complicated wienke. While G and Hoover were no doubt carrying heavy things at a local GoRck event by 7am – 8 rugged pax and 2 iron tossing, very gullible, Olympus pax ventured out to see what Rea Rd has to offer.
Quick jog out to the front of Calvary. Skeerrrt… Turn around and grab the LIFOs. I thought we got all that out of the way with floorslapper classically :30 late but no, he would be outdone by OT. Gotta love a Saturday morning. Things are always a little slower to get going.
COP for SSH, IW, Low Slow Squat, Mtn Climbers and Merkins x 10 in cadence. All warm we took entrance 3 out to rea.
Long run down to Bevington and plank to wait on the six. Take the long uphill haul to Old Course.
Quick instruction on peaks/valleys. It sounds like it says, surprise surprise. On the peak 5 Merkins. In the valley 5 squats. Stop at the stop sign – about 3/4 mile with 13 combined peaks/valleys. Repeato back out to Rea with CCD in valley and Jump Squats on the peak. Squats got those quads and glutes firing after nice uphill climbs. 230ish exercises and about 250 elevation in dem hills.
Slow mosey back to bevington. Wall sit w/50 arm raises to wait on the six. Strong push up the hill to entrance 4, also known as the forbidden hill at Calvary. But when the cats away the mice will play. One all you got up the steep incline and jog back to the launch.
Six minutes of Mary and we’re done.
4.5 miles does a body good. Now that you’ve earned that extra IPA tonight you can thank me later.
Announcements
Taco Party next Friday. See SOB slack channel for more info. There will be some questionable beverages post workout.
Prayers for friends of Stalker whose lil girl is fighting cancer.
As always, it’s a pleasure to lead the fine men of F3. Merry Christmas to everyone. I hope this year has been good to you and next is looking good. Cheers
Udder
DCCS was covered and we were off for a Christmas light tour of Millbridge.
18 elf’s with me, mosey to clubhouse for the warmup
20 SSH, 15 IW, stretch, 20 plank jacks, 20 LBCs calf stretch.
On dasher on dancer on prancer and vixen, on Comet on Cupid, Donner, Blitzen & Rudolph.
mosey to the Main Street. Stacking these as we go and mosey to the next intersection in between.
1. Burpee
2. diamond murkins
3. Bomb jacks
4. in and outs
5. Freddie mercury’s
6. Bonnie blairs
7. Spring Ups
8. J-los
9. SSH
10. LBCs
11. dry docks
12. Mike Tysons
We stayed together. 10 count to recover
mosey back to Millbridge clubhouse for some partner work.
200 LBCs and 100 step ups between partner. Timer is the runner .25 mile loop.
finish together with one last loop to hit 3 mi.
mosey back to COT – heads up biker burning rubber around the corner.
circle back for the six.
finish with 30 american hammers while we wait for everyone to do at least 1 together. Accomplished.
Numberrama, namearama, no FNGs, time to get serious with prayers. Many men are hurting, some are quiet, others share, but all have something to provide another pax. Today was an honor to lead you men. It was fun at times, it was hard at times. And that’s what it’s all about.
Prayer requests were important to note. Let us be mindful of our blessings, take stock and be proud of the new group you have taken this year in your life, in your ministry, in your relationships and in your work.
dreams:
“Everything is figureoutable” ~ Matt Drinkhahn
this past week as a management team our executives did something I have never seen done in 15 years. We had a hour and a half dream session. Not an eyes closed dream session, but a really important start with Why you are doing what you are doing dream session. What we walked away with was clarity on why we all work as hard as we do. Don’t forget to dream. Then share your dreams. Here are a few categories you may consider doing this exercise with those who are import in your life, perhaps you start with the category of Travel, then go to Adventure, Relationships, career/finances, spiritual & faith, and
. I’ll leave you with this as you consider slowing down and reaching out to a person in your life to reconcile, help, or just let the ek know they mean something to you. Do not take one single day for granted and alway remember that you and I alone are weak, but through Gods strength and his will you are amazingly perfect and an unstoppable force for good.
my goal this year was 150 workouts and an almost there!
love you brothers –
twinke toes.