7 PAX still showed up to Pursuit after Rubbermaid pre-blasted “Weigh-in before and after workout to see who loses the most weight . . . The less clothes the better.” Yikes.
THE EARLY
THE MIDDLE
THE END
LAST CALL: YHC on Q at Marvin High tomorrow (Friday) at 0602 (that is not a typo). Sleep in and come out to an old school F3 workout with gear and limited running
I have to think Easy Button for the reminder call so I definitely would have been a no-show. No clue what I was going to do since all push exercises are out for me… let’s see what happened.
Abbreviated DiCCS with 15 secs to go. Let’s mosey. As we took off I yelled head to Waxhaw Elementary. We may or may not have lost a pax along the way.
Long mosey (1mile) straight to Waxhaw Elementary. Circle up near the buses.
Warmup:
10 SSH IC
Runners lunge
Calf Stretch..let’s mosey
The Thang:
Head to the playground for a modified ladder.
Pullup ladder
1 pull-up / 25 American Hammers 2/25 going to 10 pull-ups
when we hit 4 pull-ups we added 5 to the hammers. Around 6 rounds we changed to flutters still add 5 each round. Done. Let’s mosey!
Mosey to the front of the school and partner up.
P1 runs a lap P2 did the inchworm up P1 returned.
We almost made it 2 rounds but we had to get back, I didn’t want to Hooch it.
Mosey back to the wooden bridge. Ice 9 we kind enough to keep the Pax going until the 6 was in.
We circled around the little wooden sitting around just beside the bridge.
Various Movements
25 squats, 25dips
25 monkey humpers, 25 dips
25 back lunges, 25 dips…Let mosey back to COT
The Moleskine
We arrived at COT on time and see 069, soaking wet, standing all alone. Someone asked him where he had been all morning. He said well I didn’t know you were going to Waxhaw Elementary, all I heard was school. The lone pax ended up at the school beside Bad Idea. Oops.
Today went well, it’s been a while since I’ve Qed well since I’ve shown up to a Q! Well done guys!
YHC thinks of Qing a little bit like throwing a party. The initial excitement – What will the theme be? How do I make it unique and exciting to stand out from other parties? Then the fear in the back of the mind – What if no one shows up? Will I get laughed at if I say/do something stupid?
Party Plan
IPC is on the horizon and even being considered for workouts in SOB land. So I wanted to give the pax the flavor of an IPC workout. I took 2020’s Week 0 workout and modified it as follows. Here’s the original workout if you’re curious: https://f3greenwood.com/2020/08/23/2020-ironpax-challenge-week-0-workout/
Party Favors
Other Parties
At F3 workouts we often talk about using proper form. In fact, we even have some self-proclaimed form police that show up at various workouts and yell at people when their butts aren’t low enough or their arms didn’t bend enough or other abuses. But do we ever stop to think maybe we’re just going too fast with our reps? Maybe proper form is difficult cause we’re trying to force too many reps. Today was a test to see if lower/slower reps = better form = still a good workout.
Warmup
Mosey around the side parking lot and circle up for some slow SSHs, slow Imperial Walkers, slow Windmills (or Abe Vigodas if you’re old and know who that is), and calf stretches. Mosey to the edge of the parking lot and grab some curb.
That seemed too short so we did a lap around the lot, back to our original spots and then repeato.
Now we mosey to the middle of the parking lot and each person grab a parking space for
The Thang
Mosey to the front of the school to the rock pile. There’s a massive spiderweb hovering right over it so we cross the street to the backup rock pile. The rocks here are less impressive but they’ll do. Grab a lifting rock and rifle carry it to the first street light.
Rifle carry the rocks back to the pile and set them free
Now we mosey all the way to the swings. 1 pax does 10 Jump Squats, with proper form, of course while the remaining pax do Swerkins on the swings. Swerkins = feet in the swing, hands on the ground in plank position. Bring your knees to your chest and back to plank. Then do a Merkin.
Jump Squats are the timer. Rotate pax until everyone has done the Jump Squats and too many Swerkins
Mosey to the basketball court. One pax names an exercise and then runs a lap around the track while the other pax do that exercise sloooooowly and in cadence. Repeato until all pax have named an exercise and run. Those exercises were: Freddy Mercuries, LBCs, Plank Jacks, Crab Cakes, and then Recalc threw Bobby Hurleys at us while he ran.
Less than 3 minutes remaining we moseyed back to COT for some sloooooow Curb Squats IC and sloooooow Merkins IC
Moleskin
Overall I was pretty happy with the result. I gave the pax a heads up at the beginning that all exercises would be slow. Of course I got some whining that the moseys didn’t seem very slow but I have kids so I’m used to ignoring complaints. Form looked pretty good too. Chief of the Form Police, Recalculating, was in attendance and I didn’t hear a peep from him about any violations. Apparently I almost managed to take out Recalc when we ran past some extremely bright lights that were aimed upwards. I guess he tripped or almost injured himself and considered going to join the MASH group. Ah well, maybe next time.
Speaking of MASH, Mayhem led that group and the highlight (was it?) was pushing his car around the lot. Mayhem tried to tell everyone that it was part of the workout but I think he was really trying to get everyone to help him push start it. Next time someone has to sit in the driver’s seat and pop the clutch.
Announcements
This Saturday at Cuthbertson Middle is the Cuthbertson Campus Cross Country Course Cleanup day. 8am. Bring your shovels, rakes, wheelbarrows, chainsaws, and leaf blowers. We’re giving back to the campus we use 6 times per week.
Prayers for Mayhem’s mom, Alice, as she deals with Covid
Prayers for Mayhem’s friend Ken who is dealing with alcohol issues
Prayers for Recalc’s mother-in-law who broke several bones, Recalc’s wife who is taking care of her, Recalc who is supporting his wife, and the rest of F3 Waxhaw who have to deal with Recalc
YHC took us out
11 Pax’s took the challenge this morning to complete 45 minute workout under the hot and humid Carolina Sky.
Warm Up
Mosey to Benches.
The Thang
Mosey to the Circle
Mosey to Benches
Sets of Dips
Mosey to COT
Up the hill and over the hill and back 25 at each corner of the run do the below. 100 Reps in total.
All in all, we got 1.8 miles of running in, and flatter abs.
The Moleskine
It was hot and humid, the Pax’s completed 100 Rep Challenge with 1 minute to spare.
Announcements
DICCS were given
Warm up consisted of running from COT to the front entrance and back to parking kot just shy of COT. Circled up for 8 windmills IC, then 11 SSH IC, follwed by quick runner’s stretch, then 20 Merkins and lastly 21 moracan night clubs IC. If those numbers are a little odd it is just the date if the wirkout since the Q was searching for a way to switch it up.
The thang
Mosey to the far end of the lot closet to the cupon pile and partner up. The task of 223 ( 8.11.2021 being the 223rd day of the year) bench presses, 142 ( days left in the year) curls, and 32 ( the week of the year we are in) blockies. One partner did the workout and the other partner ran to the middle island.
Next we rifle carried stopping at the first island to do 8 of some workout ( cant remember) then 11 squats with the block at the next island, 20 bigboys at the next island, and 21 of another thing I cant remember DANG. Oh well I do remember and Indian run in two groups around mount chiseled. Then rifle carry to the end of the Lot closest to mt chiseled. Now we are groups of four with 2 runners and 2 doing the same reps and exercises we started with. Last we headed back 2 COT with rifle carries and stops at islands on the way to do 21 LBCs, 20 heels to heaven, 11 seconds of holding the coupon at COT and 8 v ups to finish.
Moleskin
A lot of hard work and sweet by the whole group and a lot of being cused at by 069 which I took as a compliment!!!!! If you get a chance to partner up with this guy the workout goes by fast with his commentary!!! Loved every minut of it.
Announcements
Trial cleanup Saturday at cupertson
Christ closet Saturday a house full of furniture to load, meet at christ closet then go to the house in waxhaw, ask Shop for details.
Clothes need by some local youth boys/men for interviews and such.
Bushwood Site Qs Tanyatine and Fiji have taken their talents elsewhere for the last 7 weeks which has given me the opportunity to Q twice in that time. I was much better prepared this time with more than a few hours to get my act together. Create a playlist…check. fun workout planned…check. All that was left to do is make it out of bed and scoop a few other Firethorne boys in the clown car. Check. Let’s go!
Disclaimer given
Split up with the MASH Unit and the rest of us. The grunts and groans of the MASH unit could be heard through the entire golf course. The guys killed it. Awesome work.
Warm-Up
Mosey around the street over to the driving range for a bit of a warmup.
Front 9
Mosey around parking lot to head to the first tee. Break into twosomes. One runs, the other works hard until runner comes back. Oh…and half way through the run we decided on 5 mandatory burpees each time around.
Repeato one time.
I knew everyone needed a second to catch their breath for what was coming. El Torro was given the honor of a 10 count before we mosey over to start the back 9.
Back 9
After abruptly ending El Torro’s 10 count at 6 we mosey over to the 10th tee. The same twosomes are kept. Flo gave us a little reprieve with some ab work before we get going. Things got tougher here.
* disclaimer 1 – the original distance picked was ridiculously long. Audible on the fly
** disclaimer 2 – doing big boys after being the tire end of a wheelbarrow is brutal. Another audible on the fly. Decrease the count.
With a few minutes left we mosey back to COT for some last-minute ab work.
Done.
ANNOUNCEMENTS:
Prayer Requests
Other Announcements
CLOSING THOUGHTS:
I wanted to take the prayer out in a bit of a different way today. We read a poem that probably speaks to many of us that do F3. Those of us that understand the importance of giving the day everything that you have. Here it is:
This is the beginning of a new day.
I can waste it or use it for good.
What I do today is important because I am exchanging a day of my life for it.
When tomorrow comes, this day will be gone forever,
leaving in its place something I have traded for it.
I want it to be a gain, not a loss;
good, not evil;
success, not failure —
in order that I shall not regret the price I paid for it today
Site Q note– Thanks for Stepping up Juice and for the great words. In addition, thanks for all the support from the HUGE crowd that showed up to Bushwood in our Site Q absnece- this is what this group is about, stepping up and in when there is a need! Love seeing this site getting large numbers, especially from those that we do not see too often.. Keep it up PAX
3 men ran through the steamy woods after a night rain in the trail thread.
3 men walked over the river and through the woods