9 Pax gathered for this week’s edition of Firestarter. Weather was a blissful 50 something and had YHC energized. Teddy sauntered up with shovel flag in tow. The Firestarter shovel flag has a sweet “fire” light at the top which apparently needs either new batteries or an instructional manual. YHC gave a disclaimer but added a reminder about the mission of F3 to Plant, Grow and Servce small men’s workout for the invigoration of male community leadership. During these odd times I think that it is important that we keep that at the forefront. Mosey to 131 Main for warmup with additional stretching.
The Thing
First up is some 4 corners at 131 Main focusing on upper body. Starting up and out and working our way inwards the corners were: 1st corner = 10 Carolina Dry Docks, 2nd corner = 10 wide arm merkins, 3rd corner = regular merkins and 4th corner = diamond merkins. Run through this twice.
Second round of 4 corners focused on the lower body. 1st corner = 10 squats, 2nd corner = 10 right leg lunges, 3rd corner = 10 left leg lunges and 4th corner = sumo squats. Run through this twice.
Mosey to the stairway by the yoga studio for a triple nickel. Split up with half of the Pax running up one stairwell and the other group up the other. At the top 5 Kraken burpees and at the bottom 5 Sister Mary Katherine’s for 5 rounds. Once we suffered through this head over to the fountain/playground area. Partner up with P1 running to the playground for 5 pullups while P2 does dips. Flapjack until both partners have made 2 trips of pullups for 20 total among the teams.
YHC then remembered that he meant to lead the group in The Motivator after the COP so this was a perfect burnout exercise. After The Motivator was done and calves were burning there were a couple of minutes left for each Pax to lead a round of Mary.
Moleskin
Great group out this morning. A few observations. Odd Job was marveling at Rousey’s energy and made a comment to the effect that Rousey must have already had his coffee. To which I replied he must put Red Bull in his coffee. Odd Job then decided to stir the pot (pun intended) and challenged Rousey to some sprints between the corners during 4 corners. Greenwood calls them Bonnie Blair’s but Sweetwater is not having it. The jumping lunges are Sister Mary Katherine’s and not Bonnie Blair’s. YHC agreed and appreciated Sweetwater’s dedicated stance on the matter so we called them SMK’s. Point Break and Noonan were consistently at or near the front all morning long. Sign those guys up for some of these P200 or BRR relay teams. Yard Tool…does that guy take a day off? He is a machine quickly becoming a pillar of the SOB community. Speaking of pillars, Midriff somehow crushes his workout while also encouraging and bringing others along. Teddy is the silent assassin and getting in top-notch honeymoon shape. Look out future Mrs. Teddy.
Announcements
PSA FIRST
THE ASYLUM FLAG WAS LEFT AT THE LABOR DAY CONVERGENCE IF ANYONE HAS INFO PLEASE LET ME KNOW, SHE HAS REALLY BEEN MISSED. SHE IS A FLAT NOSE SHOVEL WITH DUCT TAPE HOLDING HER TO OLE GLORY. ANYONE THAT COMES FORWARD WITH I FO CAN REMAIN ANONYMOUS.
warmup
One lap around pet smart lot the circled up for so good Ole ssh, runners stretch and some Demascus calf stretching.
The Thang
Mini amrap, 4 corner style, 10 speed skatersleft of pet smart, 20 dips In front of hickory tavern, 10 merkin I front of Brooklyn Pizza, and 15 donkey kicks right side of pet smart.
Starfish time in the pet smart lot. 1 burped in the middle increasing by one every time we came back to the middle. 40 lbcs, 10 big boys, 10 hand release marking, and 15 heels to heaven.
Last we ran from curb to crb of the pet smart lot with 5 lunges in the middle 15 derkins at each curb, then changed it up with Bobby hurley is the middle next round, finally finished with one more trip to the curb with Bobby hurley in the middle and lbc at each curb.
Welcome FNG rainman he did more than hold his own out there this morning, nice work sir
Announcements
Bible study at “the church swimmers attends” Tuesday nights childcare provided get with swimmers for details
Afternoon delight starting back up at dogwood Park 30 min workout on Fridays, I think
Shout out to F3 guys that crushed it at christ closet, a lot of good done this weekend, way to go guys.
Keep chainsaws niece in your prayers
Good news! God has provided plenty of clothes, nice furnishings, books, and toys for every needy family in North and South Carolina. The challenge? His provisions are sitting unused in other people’s closets, basements, garages, attics, and storage units.
With Christ’s Closet, the men of F3 and other volunteers receive God’s provisions from donors and give them away with love in the name of Jesus. Simple. Yet that act of love is stunning — and sometimes life changing — to those that receive. The needy are not used to being served. They find it hard to believe they can receive without cost: no money, no paperwork, no application. No judgment. Just love.
This weekend, Christ’s Closet and 50+ men of F3 (Waxhaw, South Charlotte, Metro, and SOB) and elsewhere showed up in love. The task seemed impossible. Yet, partnering with the men of Elizabeth Missionary Baptist Church in Monroe, they gave away most of a football field worth of furniture and 150 bins of clothes, toys, books, and bedding. Ask them about it. The stories of love, fellowship, service, need, and joy are legion. The men of F3 and their families gave freely in the name of Jesus in parking lots. They prayed, hugged, and chatted with the needy. They delivered furniture to their homes.
I am so honored and privileged to serve with them in God’s name. Count your blessings. You have many to call such men friends. No one, I repeat, no-one, can accomplish what the men of F3 can when they come together.
The world is changed already because of them. And they are just getting started.
https://www.youtube.com/watch?v=QooqZkNk8Bw
Orange Whip, Baracus, Picasso, Mile High, Cold Cuts Horsehead
What’s this? A backblast? No I didn’t move to Waxhaw (although I hear they throw a mean kegger). Cheese Curd made me do it, and he wasn’t even there.
6 for an on-campus adventure this morning. Bit lame on the disclaim, but we headed off anyways.
THANG:
SKIN:
your friend and advisor,
Horsehead
11 Pax eventually showed up, shovel flag was planted and an on-the-go disclaimer was given (rather poorly). Nothing but salty vets and a pregnant woman…wait, that was Rousey.
Brief jog to the parking deck. The normal Centurion crew reminded me that there is a side walk with a pedestrian light. Sorry boys, I almost refused it twice, safety first! Busy busy today!
Warm Up
SSH and IW …now we are warm!
The Thang
Deconstructed Burpees on the deck. Each level we did one part of a burpee and then did a few at the top:
20 Squats
20 Bunny hops
20 Merkins
20 Jump squats
10 Full burpees
Head down stairs back to the deck again for some 2,4,8
Run a ramp and perform Merkins, Squats, LBC. Back pedal down 1 ramp and Monkey Humpers the run up to the next ramp…to the top. Start with 2,4,8 and end with 10,20,30.. I promise it made sense
2,4,6,8,10 Merkins
4,8,12,16,20 Squats
8,16,24,32,40 LBC
10 monkey humpers
Decline plank to wait for the 6 (even Semi Gloss did them). Head down the stairs, meet in-between 2 set of stairs
Stairs
Run up the stairs and 5 burpees- run back down
Bunny hop each stair to the top and 5 burpees- run back down
Dbl stair hop to the top and 5 burpees – run back down
Regroup with some abs to get a breather
Back to Stairs
Bear crawl to the the top
Crawl bear or bear crawl down
More abs to enjoy the mumble chatter after that. Run to benches
Benches
20 Dips
10 Incline merkins
10 Decline merkins
x3
Run back to the parking lot (tons of traffic) Used the lights, but took the longer way home. Completed another 4 MOM (minutes of marry) and DONE!
Announcements:
-Free Beer tonight 4-6 – 6025 New Town Rd. Some labor may be required
– Metro is hosting a Trail run. I will find details if you can, hit me up
-Blood donation see Mighty Mite
-Q’s wanted- Sign up or someone may sign you up
Ye Olde Mole Skinny
– Thank you for the opportunity to lead- Snow Flake and Preschool. Besides the issue with Hoover, I would say you both rebounded nicely. Keep asking me, I do love this site
– Not the biggest parking deck, but tons of options
– Sorry to Sable- no Centurion mile. I did consider, but didn’t want to smoke myself before the Q
– We divided the stair work to give everyone some space. So 5-6 guys were separated for some of the workout. Not sure if the chatter was lively like it was in our group
-I gave you the option to do Crawl bear or backwards bear crawl. As I said, this is perfect for 4 levels. Up was easy, down sucked.
-I always recycle parts of my workouts because I like them. However, always tweaking parts and this seemed to work. I bailed on IPC this week, but feel like I made up for it today. A little bit.
-speaking of you almost had cinderblocks today, I just did not want to pull them out…next time
-why did we do 2,4,8’s this AM and not 2,4,6? I never even thought of it until I wrote this BB. Strange, but your Abs will thank you
-Everyone knew where Rousey was. He was the pregnant lady for the morning. I complain a lot and have been known to make noises while running, but I think you took it up a level. I checked in at the end
-Merkin and Burpee heavy today, sorry. Just when I complained about IPC, we probably had close to as many Merkins and burpees.
-I honestly did not hear much mumble chatter, feel free to add comments. Too much in my head thinking about the next thing
– Good catching up with many guys I don’t normally see, but when OG Semi Gloss rolled up, I was smitten. Bad boy hair hair flowing, skipping IW…its just an attitude!
-Talking to Preschool, Sabel and Waffle House about rucking and stuff. If anyone has interest, just hit me up and we will get you set up for a donut ruck or SACS workout. We can adjust the weight to get you comfortable.
Warm Up – Mosey from COT to Globe by the High School. Stretches, Imperial Walkers.
The Thang – Mosey down driveway on the side of school, stopping at every light for 10 Bobby Hurley’s, down to the end of the parking lot. Mosey to benches at Middle School cafeteria. 10 big boys, 40 American Hammers, lap around track. 20 step ups, lap around track. another exercise (leg or ab), lap around track, 50 lbc’s. Mosey to Middle School entrance. 40 step ups. 10 big boys, 40 american hammers, grab wall and 50 air presses. Mosey to globe. Back down driveway, stopping at every light for 10 low slow squats all the way back to COT. 100 toe taps at curb. Run to opposite end of parking lot, 20 Mary Catherine, run back, 20 mary catherines, back to COT, flutters until time.
Moleskin – When Premature asked me to Q, I let him know I’m happy to, but because of a partial tear in my arm, I’m under Dr.’s orders for no upper body until the new year. He was cool with it. So we did what I could (not that I do it well), but running – 2.7 miles, leg and ab work.
Thanks to the 4 other guys for showing up.
Announcements – Christ Closet on Friday 4-7, Saturday 6:30am-3pm, serve whatever time you can give, 2.0’s and M’s welcome, see Group me for details.
One Star took us Out.
Five PAX headed to The Body Shop for a blessed break in the weather, doing some gloomy work before work.
WARM-UP
Mosey up the main road
Mosey to the back of the school and grab a rock for…
THE THANG
Ladder of exercises:
Repeat for 10x switching curls for tricep extensions, 15x with curls and then do one full set of 20x that begins with 20x triceps and 20x curls
Return to COT for American Hammers.
MOLESKINE
No Q-jack this week and YHC kept control of the garage, though there was pre-refusal at the idea of going up to 25x Mike Tysons. The Panthers play tonight but the closest the conversation came to that was the upcoming App State game — and not a single PAX in attendance has any ties to App.
At some point early on the conversation went to electric vehicles. It became evident that none of the PAX present are ASE-certified mechanics or skilled electrical engineers, but it was agreed by all that fast, powerful cars are fun. One has a new Tesla which he is enjoying — though apparently his father is trying to guilt him into letting him have it — and one is now on the (expectedly long) waiting list for a Rivian SUV.
Kudos to McGee for making it out after IPC Week 3 and The Wobble. It’s good to see J-Woww making the trip up north for the second week in a row and we’re all excited for the day he rolls up with fart sounds for a horn. Great actors can cry on cue, Noonan can sweat on cue. As in, two minutes into a workout. And One Star was busting through curls like an SEC lineman bowling over an Ivy League D-line. He might have experience on one side of that.
ANNOUNCEMENTS
Today was the first day of the new kettlebell program and it brought 8 pax out to McAlpine Elementary on a cool, but still humid Monday morning. Since it was a new program and I had plagiarized it, Mighty Mite asked me to Q today. I had every intention of getting to the workout about 15 minutes early, but that didn’t work out and I rolled in at about 5:28. At least I wasn’t late.
Warm-up:
In an effort to keep Mighty Mite from bringing up yesterday’s Saints/Panthers game, I decided we were warm and should move on to the Main Event:
The Wolf – Week 1/Day 1
Double cleans x 5
Double front squats x 5
Double military press x 5
Double cleans x 5
Double front squats x 5
Do 3 sets with a work to rest ratio of 1 to 2. The exercises took ~1:00, so we rested 2:00. No resting during the complex, only at the end. Single bells can also be used, just work through the complex on one side, then the other.
Next, we did some Easy Strength to lower the heart rate:
4 sets of 5 double deadlifts
4 sets of 10 merkins on the bells
4 sets of 8 lawnmower rows per side
5 sets of 5 double swings
Carries:
Waiter carry (single bell overhead with locked elbow) for ~20 yards
Suitcase carry (single bell by your side) for ~20 yards
Switch sides and repeato.
Voodoo complex (single bell):
Swing, high pull, snatch, clean, squat, press. Complete on weak side, then on strong side. Don’t rest until you’re done with both sides. First time through, do 3 reps of each exercise before moving on to the next. Second time through, do 2 reps of each exercise. Third time through, do 1 rep of each exercise.
Mary: elbow plank for 1:15, hollow body hold for 1:00.
Announcements:
Moleskine:
Ignition is a challenge, min of 4 miles and one hour so expectations are high. Today was no exception.
Mosey to the Lawson club house for a simple warm up, we did stuff
The thang. 7’s on the back hills of Lawson and suicides on the front. Merkin shredders and squats. Burpees and merkin shredders
Moleskin: Good to see Stinger on the SOUTHSIDE he killed it an pushed himself. Glida and BC led the pax and didn’t even seem to be breathing, you both suck. Ice admittedly was sucking wind this morning but he gave a solid finish along with Glida and Deflated who always kills the back half of a work out. Not much mumble chatter and everyone pushed!
Anoucnements: Christ’s Closet loading this friday 4-6 PM @ 6025 New Town Road
Giving Event this Saturday 7 AM 503 Maurice Monroe
BEEEEE THERE!!!!
A zero running work out has challenges to keep the HR high but we found away to remedy that.
WU- 15 SSH, 10 Merkins, and something else.
The thang: Mosey to the hill with cinder block, 11’s on the hill squats at the top, shoulder presses at the bottom. Mosey to the parking lines, 11 lines variations of lunges, squats, calf raises, and curls with descending reps. Back to the hill, alt lunges for the finish.
Great morning, saw grit by all!