PAX came in and were ready to tackle the morning. Great attitudes and a pleasure to lead today.
Warm-up
The Thang
The Moleskin
The most notable for this morning was smuggler coming with a sleeveless shirt. The last shirt with sleeves at Bushwood he came back from the back of the school with only one sleeve. This time we lost him for a bit and he came back without a shirt 🙂
Have a great day
Announcements
IPC Challenging coming soon. Premature has placed information and links in Groupme
Waxhaw 2nd anniversary 9/6 at Cuthbertson
9/11 Bottlecap trying to get permission to go up and down the stairs at the stadium for Cuthbertson
I’m an excellent procrastinator. I really excel at it. When it comes to putting together a weinke I really work hard to make sure I put it off until the very last minute. Often times that means I’m still making up what we’re gonna do while sitting on the porcelain throne at 4:30am. TMI? Hey, at least I got my business done BEFORE the workout, unlike a certain Transporter who made more than one trip to the gas station restrooms.
Anyways, so I’m working on the weinke and running out of time when I suddenly decide I’m making it too complicated. Waaaay too complicated. So I dumbed it down. Even Damascus couldn’t screw this one up. It all fit on one white board.
Warmup
Rifle carry your kettlebell from COT to the curb in front of Petsmart and sit it down. We’ll be back. A quick mosey (7 min pace) around the Target parking lot to get the blood flowing then circle up back in the Petsmart lot for a quick round of 20 SSHs in cadence. The only in cadence exercise of the day. Ice9 calls it lazy. I call it smart Qing. That’s it. We’re done warming up. Gasps of disbelief! I could tell Damascus was going to be a problem. The complaining was already started and they hadn’t even seen the whiteboard yet. I conceded to a quick calf stretch to curtail the moaning only to remember that calf stretches get Damascus moaning like a cow giving birth. Surprisingly that wasn’t the most disturbing sound of the morning. More on that later…
The Thang
Out comes the whiteboard, conveniently stashed next to the Petsmart entrance. The exercises were as follows:
Here’s how it works:
I warned the pax ahead of time that I didn’t know how long this was going to take. We might not make it through the whole list. We might do the whole list 3 times. We’d figure it out together but this was all they had to look forward to.
As it turns out we only made it halfway through Sit-Up Chest Presses before we were out of time. With 2 minutes left I made the call to sit your kettlebell down regardless of what reps you were on and make one last lap around the Petsmart. Give it all you got.
Oh yeah, about those disturbing sounds. Ice9 was in fine form this morning. It was good we weren’t working out in a neighborhood or we might’ve gotten a visit from the police. It’s also good we don’t work out near any elk or caribou habitats as the noises coming out of Ice9 are similar to what I’d imagine their mating calls sound like. You can tell when Ice gets his money’s worth.
Moleskin
So lots of moleskins sound something like “everyone pushed hard and got their sweat on”. That was certainly true of today. Heart rates were high and lots of effort was given. I didn’t see anyone slacking off or giving less than they had to give. Hopefully you can say that for whatever workout you attend each day. We don’t get up at the crack of dawn to half-ass our workouts. If you are then you’re cheating yourself. If you’re having a hard time motivating yourself to find that next gear then make an effort to find another pax that can motivate you to step up your game. Make it your goal to catch them. Make it your goal to surpass them. TELL them your goal is to beat them and that’ll motivate them to push harder.
Announcements
Iron Pax Challenge starting soon. Proctored workouts will be on Wednesdays and Saturdays with the return of the IPC relay on Fridays. More details soon
F3 Waxhaw 2 Year Anniversary – Monday, September 6th – Labor Day convergence – Bootcamp, Mash, and 5k options. 2nd and 3rd F opportunities too. More details soon
Prayers for Gerber’s son Archer (F3 Name Orkin) – Had a trip to the ER last night and placed on some antibiotics. Home now and recovering. Prayers for him and his family
YHC took us out
Earlier in the week Smuggler was coerced into Q’ing The Body Shop by someone at Bushwood. Smuggler, fresh off a whirlwind easy cost trip, was game — apparently the coercer was not and didn’t show. String workout — as expected — by the Q and to everyone’s surprise, he didn’t even need to take advantage of Smuggler’s Notch, the eponymous on-site port-a-potty. But the biggest deal of the day was Orchid bringing his 2.0 out bright and early. A gamer, the FNG walked away with the name Sonic even though the hedgehog friend is not in his usual gaming rotation — but he did at least recognize that name more than others suggested such as Frogger, Pitfall, Q-Bert and Pong. After a few minutes of old guys getting lost in remembering games we grew up on, we had to cut it off and just name him Sonic.
Lex Luthor took the reins of The Body Shop, bringing his out-of-this-world, er, county workout down to unincorporated Waxhaw. As much as the memes called for it, thankfully, there were no Spin Doctors references or tunes, which could bring back memories of YHC’s most regrettable concert ever. Please forgive the 16 year old who finally got permission to drive to the big city of Raleigh.
Solid workout from Lex and the PAX discussed pertinent topics of the day while playing mind games over suicides: used cars, Rocky Mountains travel and the most recent issues of Obscure Sports Quarterly.
DICCS- Given and covered to include all the fun stuff– cpr, cell phone , do not sue, modify as needed ect..
Warm UP
Mosey to entrance and circle up
20 SSH
Jimmy Dungan stretch
Plank/Runners Pose right side left side/10 merkins
Mosey back to beginning of parking lot
15 SSH
Jimmy Dungan stretch
Plank right arm high right leg high flap jack
monster walk for 20 paces
Mosey to COT
The Thang
5 Corners ( pair up in 3-4 peeps per group)
Corner 1- Big Boy sit ups with cinder block press at the end
Corner 2- Flutters with cinder block over head ( 20 kicks) then rollover for 10 merkins rinse repeat
Corner 3- Murder Bunnies
Corner 4- Tire Flip ( if partners waiting they will curl cinder blocks)
Corner 5-is the timer and will run 1/2 down parking lot and complete 2 burpees and return
Once everyone completes a full round sprint 1/2 way down parking lot and mosey back and repeat another round with your group
After two full rounds we will move to a fun filled Webb
Rifle carry 4 paces and then complete an exercise I call out and increase reps by 1 each time– get to 40 rifle carry paces and 10 reps of an exercise
1 blockee. 2 blockees, 3 squat thrusters, 4 blockees, 5 squat thruster – Mosey across lot and finish WEBB
6 air press, 7 air press, 8 curls. 9 curls, 10 tricep extensions yikes
2 more rounds of 5 corners TIME UP.
Moleskin
What a great group today and the chatter was low since everyone was putting in the work. It has been awhile since the Chicken has flown over to Chiseled and today reminded me how much I miss this site. Lifting heavy stuff and doing different exercise adds another element to workouts and today was no exception. The PAX pushed hard and sweated their BALLS in the nasty humidity this morning — great push by all.
Announcements
Rudy– hope all is well buddy he had a arm injury today- If anyone knows of a PT or Doctor let him know he heard a pop in his forearm flipping the tire– YIKES..
5K October – check the news channel or see chicken little– would like to raise $500-$700, HAVE 7-8 volunteers, and have 10-15 runner’s als0- for mental health awareness. Happiness Through Grace is the organization.
CPR classes- every time there is a class the moneys go to Karen to purchase a AED ( If you want to donate a few bucks reach out to Surge or Posse or just Venmo a few bucks to @F3Waxhaw.
IPC is coming– UGH we will hold group workouts Wednesday and Saturday — Then we will myth-bust like last year on Friday morning
HELP! The COVID-19 pandemic has severely diminished the Red Cross’s blood supply and they have called upon the men of F3 Nation to step up like we always do. Regions throughout the country are hosting blood drives including ones close to us like F3 Metro and F3 Waxhaw have done several blood drives already and we need to catchup!
CHANGE OF VENUE: Matthews Town Hall 232 Matthews Station St, Matthews, NC 28105.
Matthews Town Hall has graciously volunteered to host our blood drive on Friday 10/29. Just in time for Halloween Weekend!
Q and A
Q: How do I sign up?
A: Go to redcrossblood.org
Next enter the code F3 in the Find Blood Drive Search
From there you will be shown a list of ALL F3 blood drives that are currently scheduled. You will choose the Matthew Town Hall on October 29th option.. Then you will see all of the remaining appointment options from 9:30 AM to 2:00PM.
NOTE: There is another non F3 blood drive on Thursday 10/28 at Matthews Town Hall. DO NOT SIGN UP FOR THIS ONE….unless of course you can’t make ours on Friday, then by all means…
Q: My wife/brother/son/neighbor/coworker is interested in donating at this drive. Are they welcome to join?
A: Absolutely. The more the merrier. Provide them the same signup information I provided above and have them sign up the same way.
Q: I’ve been on some weird vacations recently. Will that prevent my eligibility to donate?
A: Maybe. But read the eligibility requirements www.redcrossblood.org/donate-blood/how-to-donate/eligibility-requirements.html
and see if you are still a candidate for donation. If you read through the eligibility requirements and determine you will NOT be able to donate, please refrain from signing up because you might be taking a spot away from another donor.
Q: I am not able to donate but I still want to help. How can I?
A: Mighty Mite is looking for volunteers. Come for an hour. Come for the whole day. We can definitely use the help.
Q: F3 has a lot of blood to donate in order to reach their lofty goals. Is this one blood drive going to be enough?
A: No. All regions participating in this effort are expected to host 4-5 blood drives between now and the end of 2021. Plan on donating and helping out at the next one!
Q: Its Halloween. Can I wear a costume?
A: Sure. If it has a sleeve that can easily roll up.
Q: I am confused about _______
A: Reach out to Mighty Mite
Mosey about a mile to Lawson Mill and stretch OYO
Mosey through trail to Pearmain and Congaree. Run down the loop and around up the hill back to other Congaree intersection. R&R 2 more times.
Mosey down Congaree to end and make left to culdesac at Oxford Mill poop island. Run up that hill to first street on the right – not left. R&R 2 more times.
Mosey around to bottom of Deer Meadows and as you loop the circle run up hill to first street. R&R 2 more times.
Mosey up Ringtail to Southern Trace stop at Lawson Dr. Run to other side of Lawson drive picking up Pax who cut through.
Mosey back to COT
Lot of people upset we did hills because apparently Gerber did some silly 13s workout at Ignition yesterday…sounds awful
We can thank Popeye for the extra hill. Thought he was trying to challenge us but he just wanted to go home.
Dasher showed up late and apparently doesn’t like leaving Cutty. I think he was still mad at Lawson from Ignition.
Lou with the words of encouragement “Are you even trying” while I try not to puke, thank you
Not too much from the Hen house today as Chicken was relatively quiet
Ghosted, Chatterbox, and Deflated turned on one speed and just kept cruising along
Nice job all!
Prayers for Premature friend Tim as he deals with loss of his son
Well its been nearly three weeks since YHC was able to post at bushwood due to some traveling, but was great to be back with some of the Bushwood OG’s. we had a good 10 HIM’s ready to roll.
Warmup:
slightly longer mosey than typical to get a good warmup for what was to come, all stretches were on purpose:
Thang:
Head to short track under cover as there was some rain expected, the rain just turned out to be the the Short track Sprinklers. Pair up, One run the other works.
The Beef:
Grab a rock on the way to the parking lot, Count off into 1&2. Split side over the parking lot line with the 1’s facing the 2’s.
This was a team event: 2 minutes to hold a pose.
Time, bring coupon back and head to COT.
MOleskin:
You would think this sounds fairly simple, but trust me, the burn is inevitable. competition was to see which group had the least Merkns and Big Boi’s, but it seemed as though it was pretty even. YHC had to be the form police a few times and either call out that pickle pounders were not allowed or standing above/below 90 was off.
Not sure what was worse, having to wait the 2 minutes, or endure One-Stars rendition of “the Wheels on the Bus” to pass the time quicker.
All in all this was a little something different I picked up from our Brothers in Naperville and figured to give a try.
About that: it was nice to be on the road for a few weeks and be able to post with some other crews. There are some great guys out there that are willing to help out and hook you up with a workout or a coffeteria. All in all, I would encourage anyone to venture out.
Announcements:
Happy belated Birthday to Big Ben
And for my 77th Q…
THE THANG
Mosey to the front of the high school. Circle up for….
Mosey to large lot. Time for some Sevens! Start with 7 Mike Tysons on one end and on the other, do one Speedskater. 2 is 1
Lay down for 1 x Big boy sit-up. 4 x LBCs. 4 x Dry Docks between each round. Complete halfway to 5 and 20.
Mosey to back of the high school and find some wooden bench. OYO 30 x dips. Mosey down to circle and complete 30 x Monkey Humpers. Repeat 2 times.
Mosey to large concrete wall attached to tennis courts. 20 each: Jabs x toe lifts. Air Presses x heel Lifts.
Find some concrete to finish up. 1 x Big boy sit-up. 4 x LBCs. 4 x Merkins between each round. Complete up to 10 and 40
Mosey back to main lot. Suicide audible and that’s time.