Barefoot Q
Prelude
Yes, it is true. I Q’d Diesel barefoot. And I arrived at 5:35am with the truck at full throttle, though the workout starts at 5:30. But that is only because I woke up at 5:31. I apologize to everyone for that tardiness, and have no excuse. The reason (not excuse) is that I turned my normal Friday alarm off last week to take a day off, and failed to reset it properly. (Side note: I would have preferred that more of you were impressed by me going from asleep in my bed to center of the COP in 4 minutes.)
Since Diesel is a no-running workout, it was convenient to not have enough time to put my shoes on (or use the facilities, or stretch, pray, read scripture, drink water and coffee, or any of the other things I prefer to do before working out). So I kicked it barefoot. Luckily, Golden Plates had an extra cinderblock & the pax were warmed up when I arrived, so we got right to it.
First Movement: Don’t Put Your Block Down or Rest it on Anything (really)
I told the pax that they were not allowed to put their cinderblocks down, or rest it on any part of their body, and then I pho-mocked Chastain (who was cradling his block near his thigh in a restful manner) to make sure everyone understood. Some of them laughed until they realized I wasn’t kidding. Holding the block the whole time is good for your grip strength, and puts continuous stress on the participant, which is good, too. We did fairly continuous exercises that probably included the following:
- Around the world
- High pulls
- Horizontal press
- Lawnmower
- Lunges
- One handed alternating swings
- One-handed side lifts
- Shrugs
- Side-squats
- Squats
- Swings
- Thrusters
- Tricep extensions
- Two-handed push press
Everyone tried hard(ish) to stick with it. The sanction for putting the block down or resting it was 5 burpees. But some of the guys realized that I couldn’t actually make them do 5 burpees. So the sanction was ignored by some who took the loss to their dignity instead. Others who couldn’t do burpees instead did some other sanction that they made up.
Second Movement: On Your Backs (No Touching the Ground)
The pax then got on their backs (without the block touching the ground). At first, they were glad. Then we did exercises that included the following, doing enough reps mostly to make Chastain quit.
- Block in the air like you just don’t care
- Big boys
- Big boy thrusters
- Russian block twists
- Block in the air flutters
- Block in the air dollys
Third Movement: Bear Crawl with the Block
No text is necessary to describe this phase
Finale
Our finale consisted of exercises like the those we did in the first movement.
Moleskin
Nice to get out and be with guys I don’t see every week, including a few strangers (to me).
There was a lot of bluster about naming the FNG, with O-69er claiming (falsely) that I give “bad” names. He may have meant “bad” like O-69er was stuck in the 1980s, when we used to say someone or something was “bad” but we really meant its antonym, “good.” Clever, right? O-69er also says “thirsty” when he really means desperate, and “don’t trip,” not to mean, “don’t fall,” but rather to mean “don’t stress out.”
So with all that bluster, I asked for name suggestions for the FNG, to see how good their naming-game was. I got “Julia Childs,” “hors-d’oeuvres,” and “sous-chef,” because the guy likes to cook. Since the pax claimed to have such a good naming-game, I gave them more time to make suggestions. Good ones. I waited some more. I tried to use silence to spur (good) suggestions. But got nothing. So the FNG is now named “the Bodyguard.”
The Bodyguard is a stud by the way. You can see it in some FNGs who may be surprised by the first workout, but come strong, like a Whitney Houston song.
Peace out brothers. Hope your weekends are fantastic.
Basketball @ Clyent Dinner
Lets play some BBall. I’ve heard several pax talk about wanting to get up some pick up games. One went so far as to asking why we didn’t have a basketball AO. So while struggling to figure out what to do, and with help from a Mona Lisa VQ, I decided to do a trial run on a Waxhaw Basketball F3 AO.
5:30 and the crowd is light. I know two pax are on the way…should I wait..Nah. We roll out.
WARM UP
Indian Run with the basketball to the picnic tables behind the middle school cafeteria. Neither Drive By or Xerox quite ever put this together (Carry basketball to the front, drop it, and person in the back sprints to grab it and carry to the front). Between the middle guy grabbing the ball 
and guys running the wrong way
I decided to call a Deadwood Audible and just run there. As we rounded the corner I see By Pass and his 2.0 hop out of the car and start sprinting our way 
So I decided to quickly find what little shade I could 
and wait for them to join us.
Jimmy Duggans
Wall Calf Stretch
And run to picnic tables.
THE THANG
5 Burpees
10 Derkins
15 Step Ups
20 Dips
Repeat 3 times. Order of finish would determine teams.
First teams ended up being Drive By, Xerox, and Check Four vs By Pass and I. We ran full court the first game which proved to be too much for Drive By’s calf. Xerox shoulder also forced him to both shoot and rebound one handed – which was pretty funny to watch. With two former High School Bench warmers vs bad calf, bad shoulder, and a 9 year old, it was a quick game.
Quick (2 minute) break in the shade while we redrew teams. Xerox was the unlucky man to join me. Second game was decided to be half court which allowed us to add in the 3 point line. When down by 4 with 3 minutes to go, the competitive juices started flowing in me and I may have sent a 9 year olds lay up 4 rows deep.
A 3 pointer and a quick 2 by Xerox had us back in striking distance. Not to be out done, By Pass drained a three
and his 2.0 Check Mate got revenge on me scoring the last basket as the clock hit 0:00.
5 Minutes left so we started heading back to COT stopping to allow pax to call exercises along the way. Drive by called 15 LBC’s, as soon as my back hit the ground I said “NOPE! Recover!”
And we were up moseying again. Found a bench for dips. Stopped again for Bobby Hurley’s. And found a good shade tree to finally let Drive By enjoy those LBC’s without getting 1st degree burns on our back. COT just in time.
MOLESKIN
- Crowd was lighting than I had hoped, but then again it was 95 degrees with no cloud cover so I don’t blame them.
- I’m hoping if the interest is still there by some, that you use this Q as a springboard to launch a site. Whether its seasonal, later (7:30 or 8:00 start time?), incorporates some 2nd F beers and Gatorades….what ever. Hopefully this gives you the leverage, excitement, or motivation to start the site. I’m here to help in any way I can (other than site Q the site).
- Drive By was missing one contact lens today (or at least that’s what we will say) as his depth perception was a bit off.
- For a respect with one arm, Xerox put up some good numbers today. Great job moving on offense while my lazy @$$ waited for you to get open instead of making something out of nothing.
- Check Four working hard for his points. We all looked the other way on a couple double dribbles. Pretty sure I made his list with the last block.
- By Pass cherry picking big time in the opening game. Then decided to break out the top of the key jump shot for several points. Not to be out done, dropped a 3 pointer as well.
- I had a couple Derrick Whittenburg passes today and a reverse layup in which I got caught too far under the goal…but I left without an injury which is more than I can say for the last time I tried to relive my glory days on the court.
- Thanks for everyone coming out and supporting on less than ideal weather conditions.
Naked weigh-ins . . . What could go wrong?!?!
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
- DCCS was short in an attempt to get away from half naked men weighing themselves
- Instructions given to head to Kensington through the trail
- About 17 laps around the playground waiting for Brat
to put his underwear back on - Minor stretching in Kensington parking lot
THE MIDDLE
- Fartlek intervals
- Course: Short loop on outside of parking lot, down to Nesbit field, and back up the stairs
- 5 min in 3rd gear (ie 5/10k pace) . . . 2:30 recovery in 1st gear (just north of walking)
- 4 min . . . 2 min recovery
- 3 min . . . 1:30 recovery
- 2 min . . . 1 min recovery
- 1 min . . . 1 min recovery
- 2 min . . . 2 min recovery
- 3 min . . . 3 min recovery
- 4 min . . . 4 min recovery
- Bratwurst crushed it . . . Lapping everybody while taking
shortlong-cuts - Great to see Boucher again . . . He has turned into a runner
- Rubbermaid has a burned out clutch . . . He usually like to stay in 2nd gear while running so great to see him push himself
- Nice meeting Wahoo . . . He’s got some distance in those legs and has more in the tank as he could still run and talk today
- Ghosted spent 60 minutes running next to PAX getting them to commit to Q at Pursuit in 2024
- Turnbuckle did his own thing but appeared to work hard . . . Or else he went through a few sprinklers
THE END
- Last fast interval to/through the bridge
- A couple mins of stretching
- Announcements (Saturday service opportunities – Cutty Cross Country & Christ’s Closet)
- Prayer for grace and mercy
- Round 2 of awkward naked weigh-ins
- 2 golf cart pictures
- Swampy ride home
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
Which school?
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!
It’s always been my party, you’re lucky that you even got an invite!
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/
- 25 air squats (instead of 50)
- 20 big boi situps (instead of 40)
- 15 merkins (instead of 30)
- 10 bonnie blairs (instead of 20)
- 5 burpees (instead of 10)
- .25 – .33 mile run (instead of 400 meters)
- Repeat 5 times over the course of running 2.5 miles (started at the top of the Murderhorn and made the long way home on Ballantyne Commons)
Party Favors
- T claps to Yard Tool for sticking with this thing from his first workout just a month or two back. Getting faster and stronger each time I see him
- Quote of the workout comes during the final mile of the run back to launch. Frehley’s is making a push to the front of the pack when Sabertooth gleefully states, “Nice of you to join the party at the front of the pack!” To which Frehley’s responds without missing a beat “It’s always been my party, you’re lucky that you even got an invite!!” A reminder that this is Frehley’s world and we are all living in it.
- While simple in concept, I could tell the intended outcome was effective. Legs were burning after the squats and bonnie blairs. Modifications were needed. Pax were gassed in between stops.
- Rousey and Sabertooth crushed this one, as they were darting like gazelle throughout this workout. During the last stretch Rousey challenged him to a sprint and they took off for the last 100 meters.
- T claps to Sabertooth for taking the daily red pill and pushing to make these workouts. The only reason Kirby made it out was because he had to drive Sabertooth. YHC just would have given the keys and said good luck.
- Rousey drives like works out: blasting with energy, reckless and unafraid
- Good to see Franky and Loogie back out
- As promised to Cooter, no cinder blocks were involved or hurt in the making of this workout. That will come later in IPC.
- I’m intrigued by IPC because I want to challenge myself to push beyond my current fitness level. While this no doubt happens on a regular basis at workouts in the gloom, I’m drawn to the concept of tackling 4 separate workouts during the month of September that will require a new level of strength and resilience. One that can only come from the shared experience with other pax taking on the same challenge. Who’s with me? –> https://f3greenwood.com/2021/08/08/and-here-we-go-ironpax-2021/
Other Parties
- Bike drive that Stone Cold is organizing for men in the area who don’t have viable means of transportation
- Q school on 8/21 (looking at you Sabertooth and Yard Tool)
- Sabertooth VQ on Saturday at Da Vinci!
- Cooter launched us into the rest of the day in prayer
Slow and Steady
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.
- Gassers
- Run to the close curb and back
- 10 Mike Tysons
- Run to the far curb and back
- 10 Bonnie Blairs
- Run to the close curb and back
- 10 Curb Jump Burpees
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
- 10 sloooooow Merkins IC – run a lap
- 10 low sloooooow Squats IC
- 10 Big Bois – run a lap
- 10 sloooooow Calf Raises IC
- 10 sloooooow Diamond Merkins IC – run a lap
- 20 sloooooow Mountain Climbers IC
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.
- 10 sloooooow Curls IC
- 10 sloooooow Presses IC
- Run to the sign that reads “Pull up to this *oint” I’m not sure what an *oint is and since there weren’t any bars around to do pull ups, we modified and did 10 sloooooow Merkins at the *oint instead
- Back to the rocks
- 10 sloooooow Tricep Extensions IC
- 10 sloooooow Goblet Squats IC
- Back to the *oint for 10 Big Bois
- Back to the rocks
- 20 sloooooow Squat Thrusters IC
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
Hot and Humid Dromedary
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.
- 15 – Potato Pickers
- Planks
- Downward Dog
- Upward Dog
- Running Stretch
- Left
- Right
- Marcon Night Club
- Shoulder Taps
The Thang
Mosey to the Circle
- 15- Side Straddle Hops
- 15- Imperial Walkers
- 15 – Side Straddle Hops
- 15 – Monkey Humpers
- 15 – Side Straddle Hops
- 15- Mike Tysons
Mosey to Benches
- Stop at each light pole 10 – Squats / 10 Merkins – Two light poles forward 1 pole back. Or was it 1 pole forward, 1 pole backwards. Whoops
Sets of Dips
- 20 – 90 Degree Dips
- 20 – 180 – Degree 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.
- Flutters
- Big Boys
- American Hammers
- Heals to Heaven
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
- All the different workout that are in GroupMe
- Cross Country Trail Clean up
8.11.2021 not just your average wednesday
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.
“SIP THE JUICE”
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.
- 18 side straddle hops
- 18 Moroccan night clubs
- 18 merkins…changed to 36 due to One Star harassing Q about counting/cadence
- We may have done some burpees in here…cannot recall. May have blacked out early.
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.
- LBCs
- Diamond Merkins
- Curb Dips
- Wall Sits with punches
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.
- Wheelbarrow down the parking lot and both do 20 big boy sit-ups.*
- Other person wheelbarrow up the parking lot and both do 15 big boys.**
- Do this three more times and decrease big boys by 5.
* 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.
- 60 second plank
- 18 count pickle pounders (or some derivation) courtesy of One Star
- 60 second heels to heaven lead by Big Ben
Done.
ANNOUNCEMENTS:
Prayer Requests
- Mayhem’s Mother Alice is struggling with COVID. Also, Mayhem has a buddy that is struggling with alcoholism. Let’s keep them in your thoughts and prayers.
- THE Chastain has asked for requests and thoughts for their foster child
Other Announcements
- Bottle Q (Cap) is on Q this Friday and Last Call – 6:02
- Deadline for Dad’s Camp is Wednesday. Dad’s Camp is at Camp Thunderbird
- Free to Bleed shirt given to Radar. Radar has arranged multiple blood drives and is the Q for the Dad’s camp. Radar also just finished Go Ruck – 16 hour overnight ruck. Radar is the man. Nice work on all fronts.
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