7 PAX started at The Floater but there were 8 in COT.
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Due to yesterday’s IPC merkin-fest, YHC promised no merkins.
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The Prep:
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The Main Event:
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In preparing for being the Q here, I was really questioning how many PAX will show up since it was competing with IPC. Either non, because everybody wants to do the very famous IPC or a lot of PAX because everybody wanted to escape the pain from IPC. With a total of 10 PAX (including me) showing up, I guess it was a mix of both… if they would only have known the content of my weinky! 😉
Warmup
Mosey on the parking lot, circle up and: All the classics: 15x in cadence: Side Straddle Hops, Maroccon Night Clubs, Imperial Walker, Mountain Climbers – then calf and runners stretch and finishing with 15x Potato Picker.
The Thang
Mosey to the entrance of the High School. I asked for the creativity of all PAX. Line up on the sidewalk. One is running a small loop on the parking lot, after he called an exercise. The rest is doing the exercise until the runner is back. The next one starts, after calling an exercise and so on. All Exercises are allowed, except “have a nice day”. It felt a bit like MASHing – although I’ve never done it. After everybody was done running one round, we recovered. I don’t recall every exercise, but here are a few: Merkins, American Hammers, Freddy Mercuries, squats,…
Of course, we also needed to get some Cardio in… Mosey to the first alcove and partner up. One partner is running to the other alcove, does 2 burpees and returns back as a timer. The other one is doing donkey kicks, then air presses, then balls to the wall (if possible with merkins), Jabs.
Then: running around – aehm to – the world. Every light pole going back to the parking lot alternating between 10 speed skaters 6 sister Marry Cathrines (?)
Mosey to the parking lot – progressive four corners: 5, 10, 15, 20 merkins was the plan. We did 5, 10 merkins, 15, 20 Carolina Drydogs.
Since we still had time left, we continued with the progressive four corners, but this time with squats. Time only allowed us to go up to 15 squats.
Jail Break to COT
Moleskin
The drizzle was very welcome and got stronger and stronger. But it was not terrible at all… Other than this, not much going on. Great to be out there and get better – even if it is not the IPC! Great work, Big Ben!
Announcements
Johnny Utah took us out – thank you!
Well, YHC should have thought ahead when volunteering to Q the day after an IPC, but alas, we must persevere and push through. As YHC started to lay down last night, the soreness of 250 Merkins the morning were starting to settle in as the legs started to tighten up. The body shop is smaller AO, but one i wish I were abel to get to more often. After going for a ridiculous two weeks in a row, Das Boot said, W”hen you gonna Q here now that your a regular!?” I obliged since it was between skating sessions.
The smaller crews can be more enjoyable at times as you can chat and hear some more mumblechatter amonst the 90 alternative and Grunge tunes. We had 5 Pax to start, then the “6” Posse showed up @ 20 mins late.
Warmup:
Thang:
Head to the wall, pair up run a lap while working the wall. All do 2 of each exercise and laps around the front lot per.
This is about where a car rolled in and Das said, “hey, thats Posse!” Posse walks up ready to go and evens us out at 6 PAX which was helpful.
To the rock pile:
Grab your coupon and rifle carry 100 yards to light post near “Smugglers Notch/Cove”. Civilian count in unison 2 exercises then run laps.
Rifle carry 100 yards back to rock pile, head to COT.
Moleskin
I really hope more folks head out to the Body Shop, I know there are tons of PAX that have not been to the furthest MArvin/Waxhaw region, but it is one you should. we often get a good cross from SOB. there are a ton of options at this AO from playgrounds, tracks, hills….And a Restroom!!!!
As usual, good times leading. we thought we would just have 5 of us, but with Posse coming in…….Not so Hot!?! we had a good even group. Good on him, he could have easily said “Screw It” and pulled the covers back over for a few more winks. But he got his butt out and made the effort. Even it was for his self titled “best 20 minute Workout!”
Announcements
DICCS given to to cover normal safety stuff– cell phone , cpr, ect…
Warm Up- fast paced mosey with only a few peeps to first circular island- ugh…
Jimmy Dugan stretch, runners pose right side and left side
Fast Paced mosey to next island for Jimmy Dugan stretch -plank right arm high and left arm high 10 seconds.
The Thang
Play on the MEAN streets of Millbridge between the islands on the roads of Hudson Mill, Hampton Grove, Lydgate, Henshaw and Jude– FARTLIEK STYLE– Speed Play in Swedish
Run 3 mins at a hard pace and 1 min at a mosey to recover the 6 and regroup, 2 minutes at a hard pace and 2 minutes at a mosey to recover the 6- then 1 minute at a hard pace then 3 minutes mosey to recover the 6 and regroup. RINSE REPEAT … Damn it we lost EX-LAX– Fan out boys Find EX- LAX… We got him — great job on the PAX not leaving a man behind… NOT ON MY WATCH DAMN IT— NO MAN LEFT BEHIND!!
Regroup in Hudson Mill and grab a partner- Sprint up to stop sign and return to start with your partner
rinse repeat on Hampton Grove, Lygate and Jude with different partners..
2 minute sprint from Jude up and around circle island on Millbridge parkway and 1 min recovering the 6 and regrouping.
1 minute sprint down parkway and 1 minute back up parkway for recovering the 6 and regrouping.
Mosey to COT and grab the peeps off the trail just in time… bamm–
Moleskin
When the call came in from the dugout yesterday around 3 pm to pull me out of the bullpen to replace the starting pitcher I was like– WTF I just finished the ITC and do not feel like doing anything.. So I sat there for a few minutes and had a mental battle and said screw it,,, PUT ME IN COACH!!! The boys crushed it today and we knocked out 6.20-6.25 miles. Key learnings from today
Announcements
Anniversary convergence Monday 09/06/21- 6:30am ( CAN SOMEONE BRING COFFEE ) text chicken little – 919-602-2859 or groupme–
Pray for New Jersey- bad storms last night
Turn Buckle- Got the flag from Mayhem today– Nice work brother..
2nd F cookout 10/03- Five Stones 4-6:30pm Go on the playhouse and sign up to help– EVERYONE INVITED!!
Week 0 IPC 2021
This does NOT count as a Q so don’t you worry Chicken Little.I slept great last night but at 5am I realized where I was headed. Damn you IPC…
I had only really confirmed Bottlecap and Easy Button to attend as of last night. I pull up and 6-7 cars? Damn it we won’t be able to use the track if high school kids are there. I break it to EB as he pulls up….then we see Dasher trotting around the lot.
Oh man guys are already out taking a gander at the track? 3 IPC virgins in attendance? Oh boy. We find the one corner that has decent light and set up shop. Camera is rolling and it’s time to get this over with.
DiCCS given. Confirmed workout logistics. And it’s time…
I don’t want to give anything away but starting with 100 x Merkins is an ass kicker. Lots of different methods were discussed. I started with 15 reps and 10 secs rest. Couple rounds of that and it went to 10 reps, 7 reps… then 5 reps and then who knows. And that’s pretty much how the rest of the morning went.
Shoutout to everyone pushing yourself. Some guys partnered up and knocked out reps in unison. Whatever it takes to get it over with. You vs You is the next level of difficulty we don’t measure enough. It scares some pax off but it shouldn’t. Never too early to whoop your own ass.
Do it. Get better. Take a nap.
Announcements:
6 pax did 6 warmup exercise and 6 sets of bodyweight work while exploring the expansive Calvary Church parking lot
The Thang
Announcements/Prayer Requests
Truly a pleasure to lead. Thanks for the invite Point Break
5 PAX did the Ironman and Superman and felt like heroes in the dark sheltered confines of the Millbridge airnasium
When: Sunday, October 3rd. 4:00 – 6:30 (Floating)
Where: Five Stones Church Parking Lot
Why: Because we need more 2nd F
Who: All F3 Pax and their families – yes 2.0’s and M’s included.
I’ve been wrestling with how to get us back (yes back) to being a close knit region. Our expansion has been great but it’s been at the sacrifice of our 2nd F. So with that, I bring you what I hope will become an annual tradition – a Fall Family Cookout. This is a chance for not only fellowship among pax, but the entire family. You M can finally come see what a Posse is. Your 2.0’s can come see what Bottle Cap’s tennis arms really look like. And we can all verify that Twinkle Toes does in fact have a wife and its just his F3 name that is effeminate.
So what can you expect? Well if I can pull together what’s in my head, there will be:
How can you help you ask? Awesome, because I’m going to need a lot of help to make this work. I need:
A sign up genius will go out later this week, but don’t wait to come find me if you want to help.  We will also need a rough count for food purposes so be on the lookout for a calendar invite in Group Me later this week as well.
I hope this excites the pax as much as it does me. I hope this is a well attended event. Be on the look out for more details soon, but go ahead and start spreading the word!
I’ve had a Chiseled workout in my head for awhile. Something that combined cardio and weights. Enough weights that you were begging for cardio for a break and then halfway through cardio you were looking forward to getting back to weights. I had a line of stations laid out with staggered runs. Then Chastain has his Q where he laid the stations out in a circle instead of a line, and the run was a lap around the stations. Hmm, that’s actually a much better way of doing it. I think I’ll steal it and make it better – and by better I mean I took out those god awful hair burners.
Arrived early to lay out gear. 9 stations in total. (Thanks for the assist Tuck and Roll – who after several times of me saying I’m good, finally wore me down enough that I obliged and allowed him to help. Why are men so stubborn – and I’m talking about me not allowing someone to help me).
As pax arrived I started getting the jitters of pax to station counting. The tough thing is about stations is you never know how many pax there will be so you have to be nimble enough to add or remove stations on the fly depending on pax count. Luckily for me today we had 9 stations and 17 pax so almost the perfect number needed (for those that are not strong in math like me, there was one station that had just 1 pax – me).
WARM UP
Lap around Mount Chiseled and circle up for:
THE THANG
Partner up as we mosey to the first station. I give out directions. Fire Hose is our timer. 1 partner runs hose around half the loop then switches and the other partner finishes the run. That transition of the fire hose between partners also switches partners at the other stations. Station work was:
After I finished the first station I realized I forgot to tell everyone we must run a full lap to the next station. Lots of confused faces as I ran past guys starting to lift yelling “Run a Lap”. We got it worked out.
There was about 5 minutes left after we did one round so I asked everyone to bring their gear to the back of my car. Circled up for Thunderstruck while catching hell from Rockwell for taking his “thing”. I didn’t realize he started, I thought I did (hands up confused emoji along with who gives a crap emoji – all love Rockwell).  I’m not sure how Rockwell’s version goes, but on mine we do mountain climbers until we hear thunder and then you do a merkin. Somewhere in the song there is a long instrumental in which we did air presses.  Roughly 33 Merkins, a minute of air presses, and lots of mountain climbers. Song ended towards the back end of 6:15.
MOLESKIN
ANNOUNCEMENTS
Q’ing is like riding a bike… I think, we’ll see. My last Q was on April 21, 21 – various ailments have put me on the IR on and off this year which sucks.. BUT I was amped up to get back and lead the fine men of Waxhaw on Monday for FLASH. 25 men between Flash and Ingnition.
Warm-up – loop around parking lot to pick up Shopdog –
Head down the path for various exercises pointing out the sections of the route/circuit which would be the main course for the day. Land at the middle school picnic tables which would be he launching point for most of the morning.
Circuit called Add and Increase – Run a lap around the middle school path with 4 stops. Light by cafe/Poop Palace/path cut in/Alcove by cafe
Light Pole – 10 Mike Tysons
Poop Palace – 10 Mike Tysons + 20 Squats
Path Cut in – 10 Mike Tysons + 20 Squats30 Shoulder Tap Merkins
Alvoce – 10 Mike Tysons + 20 Squats + 30 Shoulder Tap Merkins + 40 Bobby Hurley’s
Shoulder Tap Merkins provided the most grunting from the PAX. 30 seemed a bit aggressive- not often we do an exercise to failure.
back to picnic tables for some dips/derkins and step ups.
Head to Basketball Court for 3 rounds of 15’s
line touches in 1 minute – penalty in burpess for number of touches you came up short
Lap 2 of Add and Increase –Â most came close to finishing – if not mosey back to COT and with 1 minute left finish your Shoulder Tap Merkins
Time.
I’ve been doing F3 here in Waxhaw for 4 1/2 – 5 years – in various state of shape and health. There are times when I’m in good shape and can lead the Q from the front – and there are times when I have to lead from the middle or back… So I think it’s also a life lesson, for home, work or friendship. You don’t have to be the best at something to take the lead; you just need to guide.
So lots of props to all the 16 PAX that pushed it at Flash – because you were pulling me along for the ride.
Announcements:
IPC – Wed’s and Saturday? Myth Buster Relay on Friday AM(TBD location- 5am)
Labor Day Convergence Monday at Cuthbertson – something for everyone – 5k, bootcamp or ruck.
peace out