Confusing Damascus and Schneider!!
DICCS- Give to cover all items to include school is back in session
Warm up
Jimmy Dugan stretch
Plank- Calf stretch- Right arm high and leg high 10 seconds- flap jack
Fast paced mosey in and around basketball courts up to bus area
20-SSH
Runners pose/ right and left/downward dog / upward dog
mosey up and around down road to other lot near school drop off
single leg work- squat and then tap right leg forward 10 times – flap jack
squat then tab right leg sideways 10 times – flap jack
Mosey fast pace to front of school
The Thang
Partner up and each partner run opposite direction around island and when you meet complete the following
round 1 – 10 hand slap merkins 1 burpee
round 2- 10 Bonnie Blairs- 2 burpees
round 3- 10 hand slap merkins – 3 burpees
round 4- 10 Bonnie Blairs- 4 burpees
Fast pace mosey to lot with rocks near fence line and grab a rock..
Get in a single file line- rifle carry 4 spaces- 20 curls and sprint back to start and mosey back to your rock and rifle carry rock another 4 spaces for 10 squat thrusters – sprint back to start and mosey back to rock and continue this pattern across lot.
At end of lot turn around and on way back complete same concept I but change exercise to 10 triceps extensions and 10 military presses. ( Of course Damascus ask which way do we go? I misunderstood his question and said that way…..It appears EVERYONE UNDERTSOOD this except two of the 20 that were there this morning– Damascus and Schneider took off running in the wrong direction– I take fully responsibility for my unclear direction, SMH!!!)….
Rifle carry rock across lot and when done complete 30 curls.
Rifle carry rock across lot and complete 10 squat thrusters and put rock back.
Mosey to front of school for a fast pace web
1 Mike Tyson- 4 ab exercises
either big boys, LBCS or Pistol LBCS– we got to 9 and 32– ran out of time.. TERRIBLE TIMING JOB BY THE Q…
Moleskin
Great large group today who put in the work in the humidity– it was nasty this morning. Schools are rolling back in boys so please continue to keep your head on a swivel while on campuses – today we only had few cars and everyone was alert and watching- great work by Maddog, Ricky Bobby, Schneider and few others for covering the road and calling out when a car was on the lot..
Transporter, Dunkin, Easy Button, Magnolia and Shriver were crushing it today.
Fuse Box- reminder me of Covid is still around and we need to be aware and we modified a exercise– Appreciate you brother.. also hell of a job on the rock portion.
Great seeing Big Tuna and Chipotle on this side of the tracks
Announcements
5 K race for mental health awareness- We are currently at $265.00 I appreciate the support for such a great cause- if you want to race the race , donate or volunteer check news channel for reach out to me. Research Happiness Through Grace
Playing footsie on my ball
YHC loves a good theme for a workout and with this being the first day of school for Union County and the CMS first day coming up this week, it was a great opportunity for a back-to-school themed workout. But YHC wasn’t feeling inspired Sunday night, so the theme didn’t happen and 16 PAX at Firestarter had a regular ole workout and the closest thing to back to school was an inordinate amount of time spent in the Target parking lot.
WARM-UP
- Hillbillies
- Goofballs
- Squats
- Sumo squats
- Baryshnikov squats
- Moroccan Night Clubs
- About 9 burpees thrown in for added fun
THE THANG
Mosey to the Old Navy for a round of California Killers:
- 10 calf raises
- 10 hops
- 10 jumps in place extending legs sideways
- 10 SSH with arms going halfway up
- 10 SSH
- 10 halfway SSH
- 10 SSH with arms going halfway up
- 10 jumps
- 10 jumps in place extending legs sideways
- 10 hops
- 10 hops
- 10 calf raises
Mosey to the Target parking lot and split into 4 groups of 4 PAX for an exercise followed by a run to the unlit section of the lot for 10x Mike Tysons
- Station 1: 50x air jabs
- Tysons
- Station 2: feet on the giant Target ball and hand shuffle around in unison
- Tysons
- Station 3: 25x merkins
- Tysons
- Station 4: 20x Bombjacks
- Tysons
Repeato
Similar group work, but this time using the shopping cart returns
- 10 wide-arm supines
- 10 each leg Captain Morgans
- 10 wide-arm supines
- 10 each leg Captain Morgans
- 20x Heels to Heaven
Repeato
Head back to COT
MOLESKINE
Apparently some guys aren’t fans of the fun exercises from the depths of the exicon, such as Goof Balls. That led to some OYO burpees because YHC thought the refusnik crowd might like those more. Not so much. Baryshnikov squats? Also, not huge fans. That eventually led to 80 Mike Tysons that were not originally on the weinke.
YHC’s M suggested the Killers, which was a warm-up exercise she learned in middle school in California. This move had not been pre-tested so it was a bit of a stretch, but after YHC’s last Q at Firestarter and the great praise for a few hundred calf raises, there needed to be more calf raisin’. The final set of 10 raises was a beast and you felt it — not sure how that wasn’t considered cruel and unusual in the Golden State when middle schoolers were forced to do it regularly. Definitely one to keep in the quiver.
The group work was fun and there was plenty of mumblechatter going on — the ridiculous number of Tysons, the difficulty of maneuvering on the Target ball (“There’s too much playing footsie with me on the ball!”), the logistics of the shopping cart returns. But the most came from the unintended gaseous release aided by the many Mike Tysons — apparently, someone tortured another group more than 15 feet away with a creeping plume of death that showed signs of a healthy amount of protein and perhaps liquor consumed within the previous 12 hours. While Wingman suffered more than a Site Q should on that one, CPR was not needed.
ANNOUNCEMENTS
- Blood drive Oct 29 in Matthews — see Mighty Mite
- Last Call moving back to 0532 on Fridays
2 Man Wolf Pack
YHC hit the snooze button 1 too many times this morning and then caught 3 of 5 lights on the way to the AO this morning, so I pulled in right as the clock rolled around to 5:30. I expected to find a lot full of pax who would be heckling me while I unloaded my bells. However, all I found was The Worm and two random cars parked down by the playground. The Worm is too kind to bust your balls for being late, so we chatted as I unloaded and then got to work around 5:33.
Warm up:
- SSH x 10 IC
- Windmill x 10 IC
- Prying squat x 3
- Halo x 5 each way
Main Event:
- 5 x waiter carry down to the curb, switch arms and return
- 8 rounds of 10 1H swings with :20 rest (switch hands each round)
- 5 sets of 5 DCL/5 DFS (complete all cleans, then all squats each set, then recover before next set)
- 8 rounds of 10 1H swings with :20 rest
Time.
Announcements:
- Blood drive on 10/29 at Matthews Town Hall
- F3 10-year anniversary in Wilmington.
Moleskine:
- Thank goodness The Worm posted this morning. I knew Mighty Mite was DR at the beach, but Urlacher had HCed the night before and I thought this was Unplugged’s Swole week. Uncle Leo must have been sick or something because he’s always there. Ditto for Wild Turkey. Ickey Shuffle couldn’t be in the mountains because his kids have school. I know Hoover made it home from Dad’s Camp because I saw the picture he posted on Twitter. Frehley’s is probably still recovering from his 35th anniversary (congrats!). All of you can make it up to me by posting at Meathead on Wednesday, where Urlacher will be our Q.
- I’ve had a few of these low turnout workouts with The Worm over the last few months and have really enjoyed them. It’s a great opportunity to get a little more 2nd F than you would in a big group, but you still have the accountability to push yourself. I know I wouldn’t have done double front squats if he hadn’t been there.
Low Intensity Workouts
This is going to be a double backblast since I’m 2 weeks behind for Olympus. Attendance tends to be low, so I’m guessing no one is too upset by the lack of backblasts.
8/14/2021 pax: Frehley’s Comet, High Tide, MAD, Mighty Mite, Victoria, Voodoo (Q)
Warm up:
- SSH x 20 IC
- Windmill x 10 IC
- Prying squat x 2
- Halos x 5 each way
- 1 TGU per side for 5 rounds
Main Event:
- 10 sets of 10 1H swings with :30 rest
- 5 sets of 5 DCL
- 5 sets of 5 DFS
- 10 sets of 10 1H swings with :30 rest
- Static holds: :20 overhead, :20 rack, :20 farmer x 4
- Voodoo complex (swing, high pull, snatch, clean, squat, press L+R) EMOM x 10
Mary: elbow plank, hollow body hold, glute bridge
COT with the RockZero pax
8/21/2021 pax: Big League Chew, Flipper, High Tide, Mighty Mite
Warm-up:
- SSH x 20 IC
- 2H swings x 25
- Windmill x 10
- 2H swings x 25
- Pryin squat x 2
- 2H swings x 25
- Merkins x 10
- 2H swings x 25
Main Event:
- Single press ladders: 5 sets of 1/2/3 presses per side (singles, see-saw, or doubles)
- Snatches: 5 sets of 10L/10R with :30-:45 rest
- Farmer’s walk out, Cook drill back
- Complex: 5 sets of 3 1H swings, 2 cleans, 1 thruster per side, then rest :45
- Fibonacci: DCL x 8, DFS x 5, DCL x 5, DFS x 3, DCL x 3, DFS x 2, DCL x 2, DFS x 1
Mary:
- Hard-style elbow plank for 1:30
- Glute bridge with both feet down :20, left foot up :20, both feet down :20, right foot up :20.
COT with the Rock Zero pax.
Announcements:
- Blood drive – 10/29 at Matthews Town Hall. Sign up by going to RedCross.org and searching for “F3”. Mighty Mite will be there in a nurse’s costume, so you don’t want to miss it.
- F3 10-year anniversary – 10/8-10/10 in Wilmington, NC. If you can make it, get signed up. There’s a website for registration and a Slack channel for coordination. We’re trying to get a group together from south Charlotte and have a few takers so far. This should be a great chance to meet some of the founders and Redwood Originals of F3 as well as pax from other faraway regions.
Moleskine:
- The title of this backblast comes from Flipper. After we finished our run yesterday, I thanked him for posting at Olympus after our pre-run and he told me it was nice to mix in some low intensity after his run. #ouch He clarified to mean more of a grinding, low rep workout than a high rep, aerobic workout.
- Apologies for the double backblast, but getting all of these backblasts out is tough. They’re not the most exciting reading, but hopefully some of the pax find them useful when coming up with their own KB workout weinkes. I know I enjoy reading about what others are doing and stealing the worst ideas.
- As far as the workouts, you can see that it’s low rep with plenty of rest. That’s by design. You should be using heavier bells and really straining to get through the reps. If you’re not, borrow a bell (or two) from another pax and push yourself. If you’re going to get up and sweat, you might as well put your heart into it.
- Thanks to the pax that come out week after week to put in hard work and keep me company and thanks to the pax that have come out in recent weeks to mix it up a bit (BLC, Flipper, Victoria).
IPC Prep
Posee asked me to Q Lycan with a little IPC prep. I told him I have not done IPC for the last couple years as I was in school. He said make it a hard workout,,,,OK,,,,that I can do.
The Thang:
1.5 mile warm up
30 Swings, 400
20 Curles, 400
10 Man Makers, 400 and cycle back in reverse for time.
Time for Chaistan was roughly 31 min. Goodfella 32 Me 32:30 and I didn’t get the rest but saw a lot of sweat and heart. Ex-Lax continues to impress me with his no quit attitude. Chain Saw is like a SThil chainsaw, he just keeps running.
Dreaming Up a Workout…literally
When I lead Q, I am a nervous wreck and sleep like crap, every time. Same when I preach on Sundays, I’m a nervous wreck and sleep like crap. And with nerves, I tend to dream about the Q I planned, or the sermon I’m going to preach. 
This time my dream altered my plan, somewhat. So on a stupid hot morning, with 5 other gents, it was time to rock. 
Warm Up
- Mosey from Brooklyn Pizza. We took an extra lap around the roundabout beside Chickfila to celebrate the new roundabout in front of New Town Rd. Truly, it’s a miracle (random aside, 1st time I saw it open, I went around it multiple times, just because I could!)
- Moseyed on to Target.
- 30 SSH
- 15 Imperial Walkers
- 20 Merkins
- 20 Mt Climbers
- Tater Pickers to Stretch (and Swimmers raised a complaint, where are Damascus’s beloved calf stretches?! Patience!)
- Calf Stretches.
The Thang
- Ran to the neighborhood to the top of the hill on the right.
- 20 Big Boy Sit-ups at the top of the hill, 10 Shoulder Tap Merkins (was going to be 20, audible was called), 3 rounds for each. Everyone loves audibles.
- And…every time we passed the entrance with the hill, 6 merkins every time. That was my dream, I had planned for only 3, but dreamed someone complaining that 3 was too few, so it was 6.
- Returned to the hill entrance. Top of the hill, 20 Carolina Dry Docks, at the bottom of the hill, 20 Squats. 3 rounds each. More fun!
- Bluescreen bragged, “I could do a hundred of these things!” So as we returned to the top of the hill, 50 more Carolina Dry Docks in honor of Bluescreen’s suggestion.
- Moseyed to Pet Smart parking lot. Time for a (Death) Star Fish! 3 Burpees in the center, the 4 corners consisted of 20 Merkins, 20 Dips, 20 Heels to Heaven, and 20 Freddie Mercuries.
- Almost time, so we took a leisurely jog to the start…- JAILBREAK to the start. And time!
Moleskin
- Everyone worked their tails off, some wore headlamps, and were “mostly” quiet in the neighborhood.
Announcements
- FuseBox led Q Source, is F3 truly welcoming, and why or why not (sorry I couldn’t stay, 1st day of school)
- Many prayer requests were lifted. Prayers for Loafer’s son with an ear injury. Also Covid is effecting a lot of our F3 brothers and their families. . Stay safe, keep each other safe, and if you can, lend a helping hand to those who are ill. Speaking from my own experience being sick with Covid last December, it was pure hell (and yes, I felt like Han, seen here:
, and the well wishes, prayers, groceries and meals from my F3 brothers made a real difference. Be the difference, let’s show how awesome our F3 Brotherhood can be! 
May the Force be with you!
Elmers VQ
At 5:18 am Elmers text the chicken a video of Motley Crew Kick Start My Heart !! HELL YEA.. So Schneider, o69 and I cranked that tune up to get pumped for his VQ.. We took right at the first light into the school and we were met by a group on shirtless dude with headlights so we decided to scream at the.. Damn Ignitioners always in the way trying to flex their muscles at us Flashers..
DICCS- cell phone, cpr, do not sue anyone, modify as needed ect…
Warm Up
Mosey to front of middle school
15- SSH
10 – Imperial Walkers
10- Merkins
Calf Stretch/ runners pose flap jack
Mosey to Front of high school
The Thang
20 – Dips- hot lap
20 – Step ups- hot lap
Rinse repeat
Mosey to first culvert around corner
20- Donkey Kicks then run to next Culvert for 20 Mike Tysons – Rinse repeat 2 more times YIKES
Mosey to Stair area near buses and Partner up
P 1- run around triangle
P 2- 200 LBCS, 100 Pistol LBCS, 100 Gas Pumps, 100 Low Slow Squats, 50 Bobby Hurley’s.
Mosey to the shed
25- air press
25 – air jabs
Mosey back to COT..
Moleskin
Elmer’s First VQ written by Chicken Little
Announcements
Was fairly quite today on the announcement front.
FNG at ignition Jackson Mingledorff — AKA PUDDLES- heading to the Navy for air traffic controller in a week.
Grab a ball to start your day
The hype was posted that there would be playing with balls at The Body Shop and 2 site FNGs responded excitedly, along with some familiar faces for a solid group of 6 PAX.
WARM-UP
Mosey and then…
- Hillbillies 19x IC
- Squats 19x IC
- Newton’s Cradle 19x IC
- Moroccan Night Squats 19x IC
THE THANG
Long mosey around the school, picking up an extra couple of balls along the way and head to the track, where each PAX grabs a sports ball (soccer, basketball, generally semi-inflated).
Variations of merkins around the track, with one type 10x at each corner
- Staggered, right hand on ball
- Staggered, left hand on ball
- Both hands on ball
- Feet on ball, hands on ground
Repeato
Febreze of 2 Big Boys + 10 air presses while holding a V, then 4+20, then 6+30
Another round of merkins on the track in the opposite direction
Mosey around back of the school with ball in hand
At the parking lot, do an ab exercise x 25 OYO with the ball between knees, then run the length of the lot for 20 baby dips on the curb
- LBCs
- Big Boys
- Heels to Heaven
Complete the Febreze at 8+40 and 10+50
Mosey back to return the balls, then finish with a merkin circle of Dive Bomber merkins.
MOLESKINE
YHC was excited to arrive at The Body Shop to see some unfamiliar cars. Sweetwater showed up on a recon mission for a future Q — which the Wax PAX are already abuzz about. Not sure why, maybe it’s just the rumors of his hard weinke? The Bushwood crew has recently brought El Toro out of the woodwork and he was very excited to play with balls this morning and is welcome back anytime. Smuggler proved so fast at taking advantage of the facilities at Smuggler’s Cove that the PAX couldn’t even get to it quick enough to bang on the walls and frighten him a bit. We were also happy that he didn’t have to lose a shirt at a workout for the second day in a row. After a full day on the road, Tanyatine brought plenty of pent-up energy to the workout and even had the wherewithal to grab a pump from his car and inflate some of the under-inflated balls. True service. And Big Ben celebrated a not-yet-respectful birthday this week and doesn’t get why everyone wants him to offer up a birthday Q or some ridiculous number of burpees (or dive bomber merkins here) — it’s just out of love and respect, man, not at all because there’s an open slot on the calendar.
The mumblechatter was good, the effort was strong, YHC is writing the backblast too late to remember the details, so come out to the next edition of The Body Shop where there may be less playing with balls — or more, who knows?
ANNOUNCEMENTS
- Sign up for the Iron PAX Challenge
- SOB Blood Drive Oct 29
The Crawl
Well, you know that you planned a crazy workout when you wake up the next day and figure out that you cannot play basketball because your entire body is sore. Seventeen men showed up even though they were warned and accepted the fact that it was going to be a tough workout with the goal of destroying myself.
The Thang
Run to the entrance of the neighborhood and back down to the circle. Circle back for the six until everyone is at the circle
- Side Straddle Hop X 20
- Parker Peter X 20
- Mountain Climbers X 20
- Calf Stretch
- Moroccan Night Club X 10
- Potato Pickers X 10
Spread out around the circle for a Merkin run
Starting with me, and moving to the right, stay in plank and do a merkin every time someone runs by. Finish the circle.
Mosey to picnic tables
- Partner Up
- Dips
- Incline Merkins
- Step ups
- One person runs around the circle while the other does the exercise
- Repeat 2 Times
Mosey to the street
- Bear Crawl between each tree
- 5 Squats at each tree
- Repeat to the end of the road
- Mercy was big boys at the end till the rest of the pax finished if it became too much
Mosey to the back side of the school
- First Star Work Out
- 2 burpees in the middle
- 2 burpees at each cone
- Let the complains begin
- Second Star Workout
- 5 Bobby Hurleys in the middle
- 15 of whatever was on each cone
Mosey Back to COT
- Squats X 20
- Have a nice day
Closing: Trying to fit everything in is a challenge. Lots of travel lately. I head off to the west coast this week so will miss all the workouts till next Saturday. The challenge as men is to have the right priorities when so many things tug at us. The two to keep front and center are God and Family. The third is the framily we get to choose. Thanks for being Framily as a pax and pushing each of os to be better each day. Enjoy the weekend.
Announcements
Iron Pax Challenge is coming in September to Weddington Middle (Homecoming). Regular workouts will be at Commitment. There will be an option during the week should you desire. Bring on the murder bunnies. Myth Busters on Friday Morning
Mental Health Awareness 5k- Downtown Matthews – Saturday, October 2nd
Labor Day Convergence at Cuthbertson
Have a Blessed Day and May God Watch over your family this week.
Men of Waxhaw 2nd F Lunch Braintrust
4 PAX gathered, solved world hunger and the Afghanistan situation, discussed string theory and made fart jokes. What did you do during lunch?
The region’s 2nd F Q’s are bumping the frequency up to twice a month beginning September so come back for more.
Also, we had to post this to get Carb Load credit because he’s getting crap from guys about not coming out — at least his is due to injury. Maybe we’ll see Hooch soon.