The direction must be left based on your choice of music …
9 men got their money’s worth on this week’s episode of Meathead. YHC was tapped on Monday in the parking lot after Swole thanks to the expert planning of the site Q’s. Good strategy on their part to EH pax for a Q spot immediately post workout and as they are getting into the car. This expert strategy almost always guarantees success for two reasons: 1) the targeted pax is likely to agree to anything because they left their common sense somewhere on the asphalt and 2) EHing pax for a Q spot as you have one leg and arm in your car saves you from hearing if said pax has any objections or second thoughts about taking the Q. These are veteran moves expertly utilized by Voodoo on most Saturday and/or Monday mornings. Or at least this has been YHC’s experience with Qing. Back to the matter at hand.
The day before YHC posted to Slack about the upcoming Meathead Q, and as most pax know by now the workout is driven by the holy scripture spreadsheet expertly engineered to keep pax on a kettlebell routine and keep things from going off the rails, which leaves the choice of music as the key to defining any good Swo-lympus-head workout. This, of course, means that the trash talking mumble-chatter can get started early and get lively before the main event. And based on the “Kettlebell Surprise” playlist from Frehleys Comet’s Swole Q on Monday, we had plenty of material. For those of you trying to keep up with the weekly music drama, let’s recap quickly.
Using the Reader’s Digest version of “a dummy’s guide to selecting music for your workout” authored by Frehleys Comet:
- If it’s not 70’s rock, it sucks. Disco is a notable exception.
- Foo Fighters and Pearl Jam suck, in fact he could create better noise in his garage by banging a bunch of stuff around at random
- Rage Against the Machine (RATM) makes him want to kick his dog (no dogs were kicked in the writing of this backblast)
- Milli Vanilli is perfectly acceptable workout music
Now that we’re all caught up, YHC announced on Slack the intention to Q Meathead. Workout theme would be 5 sets with a heavy Monty Python reference thrown in for good measure. (1, 2, 5) As a good Q should, YHC opened the line for music requests. And boy did they come in. RATM, millie vanillie (who the hell is that?), Monster Mash, and Gaslight Anthem were the responses. YHC suggested some Smashing Pumpkins, mostly feeling nostalgic as a gen X’er. Ickey Shuffle pointed out the contradictory efforts of Tom Morello to both fight the capitalist imperial system while selling guitar lessons on the side. 10 minutes for YHC to slap the weinke together and about 45 minutes to curate a playlist. Onto the main event.
0528 – pull into the parking lot
0529 – realize Mighty Mite isn’t there to hear his requested music choice
0530 – give a disclaimer explanation about what to expect and kick it off
The Thang:
25 swings, IW, 25 swings, windmill, 25 swings, prying squat, 25 swings
5 Supersets of 5 reps: Double cleans, Double freaking front squats (FFS), Double swings and give ample rest time between each set (time for lots of bitching feedback about the music choices)
Merkins/Lawnmowers 5sets of 5 reps
Standard merkins, Wide-arm merkins, Diamond merkins, off-set L side merkins and off-set R side merkins with 5 lawnmowers per side after each set of merkins
High Pulls/OH Press 5 x 5
Waiter carries, Rack Carries: 2 light posts, switch sides and come back
Murray: Heels to Heaven, Plank, Flutter Press, Hollow Body hold
Blame it on the rain-skine:
The first part of the workout was tough. Those supersets took the wind out of a few sails. But that was by design, FFS are not easy or fun exercises and sandwiched between double cleans and double swings left many a pax glad to put down the bells after. The rest of the workout was lower intensity, but kept the pax moving.
Then there was the bitching feedback about the music selection. 30 seconds into a live version of Pearl Jam’s Porch was where it all started. Honestly, I was surprised it took that long, must have been the vigorous supersets holding everyone back. But not surprisingly, Frehleys just doesn’t relent. This is why I secretly look forward to Qing a workout with him in attendance. Nothing like a triggered old man to get your day started right. To which I share this nugget of wisdom from the morning conversation mid-rack carry. A DJ once shared with me that most people peak defining their musical tastes between approximately 18 and 27. That would have put YHC at the bottom of that bell curve at approx. 2006. But did YHC rest on the laurels of a life well listened to? No. Absolutely not, in fact one could argue that at 27, YHC was just getting warmed up. Think about all the angst still to come in 15 years plus the constant retro unearthing of eclectic one-hit wonders made popular by current day movies and TV series. The resurging popularity of vinyl collections and cassette tapes is like the second coming of Christ to some music lovers out there. There’s plenty of great music still to be discovered and YHC can’t wait to force old man Frehleys and the unwilling pax of Meathead to listen to those choice nuggets.
The title for the backblast was a quote from Ickey shuffle, muttered as we walked with our bells in the various carry positions. YHC was either the only one to hear it or the only one to appreciate it. That rapier-like wit is always welcome and seldom to be trifled with. I imagine it makes for some interesting conversations at home. But it did take us down the path of how most (not all) music/cinema/art is generated by liberal or left-leaning individuals. Which really says something about why there is a perceived (and yes, inherent) liberal bias in the media. Apparently the right has country, western, Kid Rock, Clint Eastwood, Mel Gibson, and Fox News. That’s it.
One final note before signing off, great to see MAD back in the gloom. A retired rucker, pretty sure he still wants to throw on a ruck but his doctor (and his M) would have some strong disagreements. Take a lesson from this man, do what you can where you can. Do let something hold you back, even if that something is common sense and your annual deductible.
I leave you all with this quote from a band called The Hold Steady, “Everyone’s a critic and most people are DJs” That about sums up the morning shenanigans in a church parking lot before sunrise.
Announcements:
- HDHH – Today at Zee’s Tavern. They’re giving away free tetanus shots, or so I’ve been told.
- F3 10 year. It will be epic but only if you sign up and go.
- Blood drive. 10/29, Mighty Mite posted something on Slack. Signup through the Red Cross website.
- MAD’s 50th birthday is next week.
- Iron Pax Challenge is coming, get signed up
Thanks to Unplugged for taking us out.
The Playlist causing so much angst:
Monster Mash – The Misfits
Geek U.S.A. – Smashing Pumpkins
Porch (Live) – Pearl Jam
Paperback Bible – Screaming Trees
Down – Stone Temple Pilots
Tire Me – RATM
A War Inside – Bigwig
Whatcha Got? – Red City Radio
Arms Aloft (Live) – Pearl Jam
Drive – Gaslight Anthem
I Don’t Wanna be an Asshole Anymore – The Menzingers
Always Look on the Bright Side of Life – Monty Python
Love a Liar – Red City Radio
Clanking balls on my desk
“Go North, young man!” Was that the quote? The direction may be of, but in any case YHC followed Point Break’s invite to Q the Anvil and headed north of 485 on a fine and not wet Wednesday morning. The “not a professional” component of the disclaimer soon became evident.
WARM-UP
Mosey around the outer rim of the parking lot, stopping fit a few exercises.
- Hillbillies 18x IC
- Squats 18x IC
- Baryshnikov squats 18x IC
- Newton’s Cradle 18x IC
- Moroccan night club sumo squats 18x IC
THE THANG
Mosey to the rock pile on 51 and grab a running rock, one that you can handle with one hand. Head back to the parking lot.
One PAX will run, burpee and return as timer while others exercise… While planking, grab the rock and extend it above. 4 sets of this then Omaha switch to do a merkin and slide the rock to one side, merkin slide it back. 4 sets of that.
Repeat the format but with an an exercise called by the runner.
Next fun activity… Set rocks in every other parking space, plank walk sideways to rock then run to far island, run back to start, plank walk to second rock, run to far island and so on.
Return rocks.
Run back to COT stopping once for 20x gorilla humpers.
MOLESKINE
Newton’s Cradle is the official name of the exercise on the exicon, but how many people outside of a buyer at Brookstone or Sharper Image would know that name? The PAX knew it when described and offered up their own names that made it more recognizable: desk ball thing, ball clacker, ball clanker on my desk, balls smasher. Rebranding effort is needed.
The rock extensions did not go as planned. Future Qs, be warned that the rocks at Anvil are not single-handed rocks! Probably a good thing for lifting. That resulted in the Omaha midway through the first exercise. Also, of your in the parking lot and see repeated white streaks in a few spaces, that’s us. Amazingly some rocks don’t leave marks while Point Break’s merited the question, “Is your rock covered in chalk?”
Excellent work this morning by PAX in spite of the Q. Good luck to those getting kids off to college and school, and come on down to Western Union County sometime. And for anyone wondering, the significance of the 18x was just the date, nothing more.
ANNOUNCEMENTS
Blood drive October 29
SOB Q school this Saturday at da Vinci
Another Enjoyable day at Dromedary
PAX came in and were ready to tackle the morning. Great attitudes and a pleasure to lead today.
Warm-up
- Mosey from the parking lot to the Main Parking lot.
- 20 Side Straddle Hops
- 20 Imperial Walkers
- 20 Plank Jacks
- Calf Stretches
- Runners Stretch
The Thang
- Mosey to main street stopping at first light (circle back to 6 for all activities for additional mileage)
- Repeat 3 times
- 20 squats first light
- Mosey to second light
- 20 monkey humpers
- Mosey to third light
- 20 Carolina Dry Docks
- Mosey to circle
- One minute plank
- Mosey to first building area “cubby” 🙂
- 25 Donkey Kicks
- 20 Big Boys
- Mosey to second building area
- 25 Donkey Kicks
- 20 Big Boys
- Mosey to the circle and grab two decent size rocks for each hand
- 100 curls
- 100 tricep extensions
- Mosey to high school entrance
-
- Start a webb merkins / lbc’s (stop after 5 / 20)
- 25 dips on the bench
- Mosey to last parking lot by the middle school
- Continue webb merkins / lbc’s (start at 6 / 24, continuing until 9 / 36)
- Mosey to the other side of the middle school
- Complete last webb 10/40
- Mosey back to COT
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
Simple, not easy
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:
- Shoulder Press
- Curl
- Tricep Extension
- Squat Thruster
- Lawn Mower Pull
- Sit-Up Chest Press
- High Pull
- Goblet Squat
- Plank Pull Through
Here’s how it works:
- 10 reps of the exercise (ie. Shoulder Press) then sprint to the far curb and back
- 20 reps of the same exercise then 5k pace around the Petsmart
- 30 reps of the same exercise then 10k pace to the Brooklyn Pizza, over to Hickory Tavern, then back to Petsmart
- Kettlebell Swings until the 6 is in
- Repeato with the next exercise
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
Detour not needed
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.
Obscure Sports Quarterly and no pocketful of kryptonite
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.
Lift Stuff Like Men!!
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
F3 A51/SOB October 29th 2021 Blood Drive Matthews Town Hall
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
Is anyone even trying?
Warmup
Mosey about a mile to Lawson Mill and stretch OYO
The Thang
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
Moleskin
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!
Announcements
Prayers for Premature friend Tim as he deals with loss of his son
2 minute Drill, or 2 minutes to slacking!
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:
- SSH
- Potato Pickers
- Up/Down Dog
- Calf Stretch
- IW
- Runners Stretch
- Quad stretch
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.
- Dips x2
- Derkins x2
- Step-ups x2
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.
- Pose 1: 2 minute Squat position arms straight out. Keep in position, if you break form, do 10 merkins then get back to Squat form.
- Run a Lap
- Pose 2: 2 minute Plank, Keep in position, if you break form, do 10 Big Boi’s then get back to plank.
- Run a Lap
- Pose 3: 2 minute curl Hold at 90 degrees with coupon. When YHC called, we did 10 curls.
- Run a Lap
- Repeat with 3 minute plank.
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