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
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
Mosey to the street
Mosey to the back side of the school
Mosey Back to COT
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.
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.
Four PAX converged on Kohl’s for some solid Marvin Miles and soaking up the lovely humid atmosphere after storms. Route had to be annotated to avoid flooded paths, but easy come, easy go. All in a morning’s work.
8/20 /21– Always fun with Deadwood on Q….and it looks like he”almost” made himself puke. Welcome back to The Swarm to Dunkin
DiCCS given with plenty of time to spare
Warm-up
Mosey on the back path to the front of the middle school
20 side straddle hops
10 low slow squats
10 merkins
Calf Stretches
Runners Stretch
20 shoulder taps
The Thang
Mosey to front school road
Each light, alternate 5 merkins and 5 big boys, end at stop sign.
Mosey to big parking lot for web/4 corners
25 superman (supermen?)
25 american hammers
25 bridges (just the tip)
25 LBCs
5 burpees in the middle
Rinse and repeat once
Mosey to wood benches, partner up for
1 partner runs around circle/other does dips, switch
1 partner runs around cirle/other does steps ups
Mosey to shed, plan was to jailbreak every other light to get us back to COT on time but with all the students running on the same path(s), I decided to just do a mosey back to COT (so not to have a bunch of men run up behind students).
Mosey back to COT, jailbreak at last light
The Moleskin
With all of the parents driving past us, it would have been a great time to do monkey humpers, but they seemed to enjoy the bridges/wife-girlfriend thrusters. It was (shocking) humid and everyone got on a good sweat. Thanks for giving me the opportunity to lead this great group this morning.
Announcements
Schneider tried to communicate something about a race and a chicken but he was dazed, confused and had trouble putting a full sentence together. I kept an eye on him in case he needed CPR.
IPC Challenging. Zinfandel has placed information and links in GroupMe. Link to sign up is f3greenwood.com
Q school tomorrow at SOB
Posse gave the “freed to bleed” shirt to Fuse Box for many reasons. He heard about blood drives in other areas and thought someone should do that for Waxhaw. Instead of thinking someone else would do it, he took it upon himself to start the F3 Waxhaw Blood Drive (working on #6) which has been so successful…he became the “somebody to get it started” instead of expecting someone else to do it. FB continues to spread the F3 story, trying to come up with new opportunities (ex – basketball) to get more men involved and continues to connect with Pax that have not been participating, to bring them back in. He started the Chiseled site and was Q site until just a few months ago. FB is part of Posse’s shield lock and has helped him to grow over the past 2 years. Well deserved Fuse Box!!!!!!
Prayers were requested for Akbar & Maggi’s families
Mad Dog took us out.
Roughly 12 hours after I’d gotten back to NC I got a message from TB. “Now that your back, can I get you on the schedule to Q Diesel?” He was looking for Q’s in August and it was only June so I figured why not. I’m sure by then I’ll be in the swing of things…. 2 posts later and it was August already. Well, I’m not about to back out on my commitment, so I guess I better make it worth while.
9 pax showed up with coupons in tow…and even though it was a cool 72 degrees, the humidity made sure we were all uncomfortable from the onset. Chastain made sure I know that Diesel was a no-running workout, and luckily TB had passed that along. 5:30 and off we went…well we didn’t actually go anywhere, but we got the thing started.
I learned a few things things today.
All in all, it was a solid morning. Thanks to the guys that came out and pushed themselves. Always a pleasure.
We did flip a big tractor tire and it reminded me of the joke that the real genius was the guy who invented the fourth tire. 13 men, including a strong 4 from Kingswood neighborhood, got the weekend started off right (Get Right) at Centurion. Weather was oddly not that hot but very humid. Two PAX over 60 made YHC feel young (but look bad) but Slim Fast (at 28) was barely beating Snooka (60 – WD) in the sprints.
The Thang:
COP with squats, Mtn Climbers, Peter Parkers, Diamonds, Stagger R and L, and burpees.
Mosey across 51 with brief stop in office lot for bear crawl up the parking lot and crab walk back.
Mosey to rock pile off Little Ave and grab a rock. Some suspicious excuses about lack of choices when I queried a few pax about the small size of their rock. Up to top of deck for rock exercise and deck sprint combo. We did 10, 15, 20 of curls, overhead presses and squats. Heart rate and sweat level were quickly elevated.
Over to flat part of deck for rock pass. Pax sit down shoulder to shoulder and we pass two rocks down the line. Once you pass the 2nd rock you get up and run down to other end to move the line. We went half way down the deck with precision and perfect planning (two rocks with 13 pax was just right).
Mosey back down to rock pile to drop off the rocks and then hit the practice field. COP for a few minutes of mary with flutters, dollies and Boone LBC’s. Then divide into two groups with each group finding a tractor tire. Flip the tire mid way across the field and then back. Tires were extra heavy as they were water logged.
Mosey up to school for sprint/merkin combo down to other end of deck and the lunge walk. Mosey back across 51 and line up for a few more sprints from flat/six inches position. Mosey back to starting point and finish up with LBC’s, boat/canoe, burpees, and squat jumps.
NM
Great group this am with wide dispersion in ages – 27 to 60. I tried to mix it up so there was something for everyone. Kingswood won the neighborhood turnout contest (I think) with four. We all need to headlock (EH) guys proximate to us and get them out to F3 as we all benefit. At one time we had 20+ consistently at Centurion and that should be our goal.
Next week we have special guest appearance as F3 Nantan Slaughter has the Q so spread the word. Pax from The Brave will converge with us.
Announcements
GOP coordinating a trail run at Marion Diehl back yard trails on 10/30 so mark your calendar – should be a great event.
Blood drive – Please consider signing up for the next F3 Area 51 blood drive. Sign up can be found on Slack channel.
Pray for the Waxhaw pax who is struggling with Covid and also for a Raleigh guy that just passed away. We never know when our time here may come to an end so let’s make the most of every day.
As always, it was an honor and a privilege to lead this great group this morning.
And for my 79th Q, I went back to where the sausage is made – The Floater. What terrible descriptive word hasn’t been used to describe the 67th worst workout site east of the Mississippi. It has everything you could want to torture both yourself and and the rest of the pax. Unbeknownst to me I would have to run for 45minutes with clenched cheeks due to not cleaning out my tailpipe entirely.
Would I have a lot of pax? No pax? Did my cigar and cocktail sarcasm upset some? 2 Mashers and 8 other bros joined me ready to get it on.
DiCCS shown and the threat of Doughboy coughing on everyone meant it was time to roll let’s get it…
THE THANG
Longish Mosey to the home of the Lycan. Circle up for….
Mosey to the graveyard for the ever classic Merkin, Air Press Webb. Bravo
Everyone loves a good segment, even more so when most of it is down hill. Jail break all the way to the wall. Wall sit until the 6 is in.
Mosey to basketball court. Line up across for suicides:
Screw those concrete pillars because they are so tall and make step ups terrible
Mosey back towards COT. 5 x Bobby Hurley’s at every 5 mailboxes. Stop at parking lot and circle up for some Ab-O-Rama. Everyone got a 10 x of an exercise in. Mosey back to COT and a request to grab cell phones was made. Pax confused and concerned…
MOLESKIN
Lots always learned and again it was that damn humidity is the worst. Everyone got it in and appreciate all that posted this morning.
The Warmup
The Thang
Announcements
And for my 78th Q… I read from the sacred book of Yoga for Athletes. You can only free ride at F3 for so long in a small group that meets awkwardly in a neighborhood playground before you gotta hop into the driver’s seat. We did something for 45mins. It wasn’t fluid but it worked. Time to refine and thanks for joining this AM guys.