Full house and miler temperatures greeted YHC for a substi-Q at Bagpipe. We’ve got some new faces and an out of towner, too. Keep coming back Mountie, Odd Job and Yard Tool!
Circle of Pain
20 Side-straddle hops
20 Imperial Walker
20 Steve Earls
10 Mountain Climbers
and then a truck tried to run us over…
To the Loch Ness Beach!!
Beach Party 1 – Upper body
25 (IC) Shoulder taps
20 (IC) Maktar N’Diaye
15 (IC) Dips
10 (IC) Incline ‘mericans
5 (IC) Decline ‘mericans
After every set, we hopped the wall and ran to the beach (pond shoreline)
Long way around the circle to second outside seating area
Beach Party 2 – Lower Body
25 (IC) Squats
20 (IC) Sister Mary Catherines
15 (IC) Step Ups
10 (IC) Wall climb overs
5 (IC) Burpee Wall Jumps
After every set, run to the beach
Bear crawl – ‘Merican – Broad jumps Circuits x 2
DuckWorth’s Wall Party – Core
25 (IC) LBC
20 (IC) Freddy Mercury
15 (IC) Flutter
10 (IC) Dolly
After every set run to the 2nd Island and then climb over the Duckworth Wall
Back at the AO for Heels to Heaven and Plank
Field Notes
Things I try to do when I Q:
1. Keep it simple. Try to think of two or three major activities to accomplish.
2. Work the whole body – upper, lower and core
3. Use the environment – use the walls, hills, grass, curbs to make the workout interesting.
4. In addition to the popular exercises, throw in a few new movements to make sure everyone is paying attention
5. Stay together – COUNT IT OUT. It’s the best way to stay together and keep everyone accountable.
6. LEAD LOUD – Speak up and be clear about what we are doing. Be encouraging, but not obnoxious
7. Be reasonable – Don’t call anything you can’t do and don’t expect everyone to get every rep. It’s ok to modify as pax.
8. Keep boot camps under 3 miles.
9. No standing around.
10. Have fun. If you didn’t laugh when Rousey sang Neil Diamond’s Coming to America on the wall climb, check your pulse.
Warm Up Thang1:
Ran to the nice wood benches behind the HS; did 50 dips feet on benches
Thang2:
-To the shed; 25 Mike Tysons
-To the circle bottom; run up 5 streetlights, first then back, second then back, etc. ; at every light 10 merkins, at starting point 10 CDDs
-Back to the shed-10 Mike Tysons
-To the yellow brick road rock pile; 10 shoulder presses IC, 10 goblet squats IC, 10 thrusters IC; 10 curls IC; Then repeat
On through Lawson shortcut-at every light on left, 10 merkins, at right 10 jump squats; this was done to the pool;
-To bottom of This Is Ignition; 30 Heels to Heaven at Bottom, 10 flutters/10 American hammers at top; did this 4 times getting progressively shortly on the runs down;
Back to shortcut entrance; alternated sprinting and jogging between light poles
Back to rock pile-10 shoulder presses IC, 10 goblet squats IC, 10 thrusters IC; 10 curls IC; Then repeat
To start-15 Mike Tysons, then run lap around lot.
Moleskin:
#1-Ignition’s marketing team went on a non-approved vacation this weekend and will be terminated upon their return by the Ignition CEO and Board. The new marketing rep, if ever hired due to ongoing budget cuts, will vow to do better and look to attract some new men to the fold.
#2-Easy Button out of the gate immediately taking shots at the lack of a proper Group Me preblast. See above. And after the workout almost saw him throw his new shoes away after realizing that they didn’t make him any faster. #falseadvertising #sketchersforlife
#3-Ice 9 thought it was a bit aggressive to start off with 50 dips as the warm up. Since I no longer do warmups, his comment was ignored. He also broke unwritten rule #6 as he tried to explain proper form all while on the This is Ignition hill. Save that for The Floater.
#4-Rubbermaid gives blood, sits in the sun all day, then shows up to run fast knowing that he was going to get fogged up glasses and sweat out whatever energy he had left in him. Brave and reckless at the same time, perfect.
Announcements:
Bushwood and Blackhawk running full court press on their workouts this week
Fire Triangle in full swing this morning. Plenty of Heat generated by the Pax, Oxygen being sucked out of the hemisphere, and of course the sweat dripping from our brow kept fuel on the fire. 10 Pax attended on this glorious Monday to kick off another awesome week. Most seemed eager to get the show on the road so, after a quick disclaimer, we kicked a little assphalt. Mosey through the shopping center I felt it necessary to engage our glutes so we climbed up and down a set a stairs before starting our warm-up.
Warmup
15 SSH
15 Low Slow Squats
10 Cherry pickers
20 Arm Circles forward/backward
The Thang
1st and 10 – Used parking lot lines and curbs as the yard markers. First 10 yd. marker 10 merkins, 1 burpee sprint 90ish yards and jog back to the 20 yd mark 9 merkins, 2 burpees sprint 80ish yds so on and so forth until completing 1 merkin, 10 burpees. Found out I cannot count to 10 because I was short one 10 yd marker.
Mosey’d on over to the shopping center side walk were we began the Baatan Death Crawl. All men lined up single file and began to bear crawl last in line would perform 5 burpees then run up tap last man in line and proceed to front were he would lead the bear crawl. All men had their chance to pound the pavement with a little belly. This was definitely longer than anticipated and a few of us had to stand up for a minute before getting back into it.
Short 10 count then we mosey’d behind the shopping center and stopped for a quick 4x4x4. Burpee into plank, 4 merkins, 4 mountain climbers and then burpee up and back down for 4 rounds. After a short meet and greet with the pavement we did a little off road run to get to the side walk to begin our Indian run climb. Up the hill we ran stopping at the top for a quick mary of flutter kicks. As gravity works, what goes up must come down, we began our descent back to the parking lot, no Indian run this time.
At the parking lot we circled up and dropped into plank position with each Pax holding plank while one at a time performed 5 merkins rotating clockwise around until everyone had completed their set. We then flap jack’d on our six and began ABC’s. Everyone held feet 6″ from ground while each person wrote and air letter this continued until the alphabet was complete.
With some time to spare we mosey’d back to the stair case, did a set then headed to find a plot land with some wall to claim with our rear. While against the wall positioned in the peoples chair we performed arm presses, civilian count, and then mosey’d back to start.
Now only a few minutes left we had some time to spend with Mary. Rousey kicked us off with some in and outs, next odd job invited us to partake of some freddy mercury’s, Goonie had us visit with Rousey’s girlfriend Rosalita, Teddy gave us some LBC’s, Finished with the American Hammer.
Announcements
Site Q hand off to @Rousey Tuesday at the Bagpipe.
Soft Pretzel – F3 will hold a Q school, either July 31st or August 7th, a date will be decided with the next day or so. Anyone thats new to F3 to learn how to Q about being intentional Learn the core principles of F3 and incorporate in the work out. Learn basics like counting and exercises.
Teddy – In need of Q’s at FireStarter hit him up if you would like to come out and Q.
War Eagle – Shovel flag making party this Saturday 2 o’clock. At Taco Stands Cul-de-sac beer and food provided.
Earlier in the week when Elsa was making her way up the east coast, knowing I was on Q at Commitment, I had been planning a Weinke that would keep us mostly dry and under cover. Turns out Elsa passed on through and didn’t bring much of anything to Waxhaw and we were able to stay dry. At least from rain…. 1 Trailrunner, 3, nope! 2 Mashers and 15, nope! 16 HIMs joined me today for what would turn out to be a full body beating…
Before I get started on the workout
a few interesting things went down today.
We had an FNG – (Jason Ernst). Wife, 2 children, lives in Mineral Springs, Construction estimator. Wife arranged for him to come out to a workout… thusly named Playdate…
We had another FNG – (Marvin Sandoval). Wife and children, lives in Millbridge, sells beauty salon products… EH’d during the workout by Posse and Mad Dog… Suave just sounded right.
I tricked one masher(Brutus) by informing him we wouldn’t be running more than a mile and a half to 2 miles. He joined us for Bootcamp and he logged 3 miles with some extra running on his own. Oops! My bad bro…
Lets get to it now…
Warmorama,
Mosey you the playground at MB clubhouse down the gravel rd. Stopping along the way at the traffic circle for 50 x SSH, next to the circle just before bridge for 15 x IW and end up at Playground for a Prickle&Gooish preworkout stretching. To finish out the warmup we ran back to the rock pile by the school.
Thang,
Pick a rock and rifle carry to school lot for
All about the Benjamin’s. Start with 25 curls, Lunge walk 25 steps, 25 mtn Climbers, lunge walk back 25 steps, do 25 Tricep Ext., Lunge walk 25 steps, 25 Plank Jacks, 25 lunge walk steps back and do 25 Shoulder presses.
Keep rocks and do 25 rows.
Then do two more sets of rock exercises, Curls, Triceps, Shoulders & Rows for sets of 20 and end with 15.
rifle carry rocks back to the pile and mosey to school playground for some partner work. P1 does pull-ups or supines while P2 runs the outer perimeter of the bus lot. 3 rounds each partner.
Next we’re squats and run then LBC and run.
Mosey back to COT and do tree ladder with Dry Docks. Start with 1 and at each tree do one more. Most got up to 12 before time was called.
Moleskin:
Everybody worked hard and it was great to have the new guys Butter Man, Playdate and Suave out there starting the journey to not only the physical but the mental wellness we all need.
Announcements:
Q source after Asylum on Monday with Jingles and Shakenbake for a discussion on race.
Mad Dog took us out
I want to take a little trip somewhere – Appetizer State Capitals
Warm Up
The Thang
7 Pax / 2.0
Tour of the States:
The goal was to name all 50 state capitals, if you got the correct capital, you did a count of 10 of the exercise, if the group got the capital wrong, it was a count of 15. Can the group make it through all 50 states, well we did it!
From the song: Tour The Sates by Renald Francoeur.
I want to take a little trip somewhere, yeah
First, I’m gonna see Nashville, Tennessee
Then Madison, Wisconsin, is where I gotta be, yeah
Then I’ll take a plane
Well, actually, I’m afraid to fly, so I think I’ll take the train
Let’s go! (Go, go)
Going to Trenton, New Jersey, Frankfurt, Kentucky
Maybe take a trip to Jackson, Mississippi
Let’s see what they can show me in Jefferson City, Missouri
Santa Fe, New Mexico; Denver, Colorado
Boise, Idaho, I love it every time that I go
In 1492, he sailed the ocean blue
But next week I’ll see Columbus in Ohio
Grab a little sunshine in Tallahassee, Florida
Take a bite of a peach in Atlanta, Georgia
I’ve never been to Carson City, in Nevada, or Lincoln, Nebraska
You can catch me in Phoenix, Arizona, or Sacramento, California, yeah
St. Paul, Minnesota, maybe, Juneau, Alaska, yeah
I want to take a little trip somewhere, yeah
Boston, Massachusetts; Concord, New Hampshire
Going to Vermont for Montpelier
Montgomery, Alabama, then Washington D.C.
To see the nation’s capital
Aloha to Honolulu, Hawaii
Des Moines, Iowa, so peaceful to me
Going to Springfield, Illinois, to build a little house on a prairie
In Little Rock, Arkansas, I love what I saw
Going back to Dover, Delaware, ’cause I want more
Indianapolis, Indiana, and Hartford, Connecticut, need an encore
Smelling pine trees in Augusta, Maine
I like Topeka, Kansas, I’m glad that I came
But I’ve never been to Salt Lake City
In the Utah, or Richmond, Virginia
Gonna see Bismarck, North Dakota
And Charleston, West Virginia, yeah
Annapolis, Maryland, maybe Lansing, Michigan, yeah
Helena, Montana; Columbia, South Carolina
Got to go to Pierre, South Dakota, yeah, follow if you wanna
I’ll be eating a banana in Baton Rouge, Louisiana
Schedule that on my planner
Friends say I gotta come sooner to Oklahoma City, Oklahoma
So I guess I’m gonna
But first I’m going to Cheyenne, Wyoming
Then party in Raleigh, North Carolina, yeah
Harrisburg, Pennsylvania, can’t think of a rhyme for Pennsylvania
So I’m skipping to Salem, Oregon, then Austin, Texas
And then maybe Albany, New York, for breakfast
Providence, Rhode Island, was a blast
And, Olympia, Washington, was just the best-est
List of States and Capitals and the Exercise
| State | State Capital | Exercise |
| Alabama | Montgomery | Side Straddle Hops |
| Alaska | Juneau | Imperial Walkers |
| Arizona | Phoenix | Calf Stretches |
| Arkansas | Little Rock | Down Dog |
| California | Sacramento | Potato Pickers |
| Colorado | Denver | Night Clubs |
| Connecticut | Hartford | Merkins |
| Delaware | Dover | Air Presses |
| Florida | Tallahassee | Low to Half Biceps |
| Georgia | Atlanta | Half to Full Biceps |
| Hawaii | Honolulu | Full |
| Idaho | Boise | Triceps |
| Illinois | Springfield | Bench Presses |
| Indiana | Indianapolis | LBC |
| Iowa | Des Moines | Flutters |
| Kansas | Topeka | Big Boys |
| Kentucky | Frankfort | American Hammers |
| Louisiana | Baton Rouge | Burpes |
| Maine | Augusta | Monkey Humpers |
| Maryland | Annapolis | Squats |
| Massachusetts | Boston | Sumo Squats |
| Michigan | Lansing | Punches |
| Minnesota | St. Paul | Forward Lunges |
| Mississippi | Jackson | Backward Lunges |
| Missouri | Jefferson City | Heals to Heaven |
| Montana | Helena | Protector |
| Nebraska | Lincoln | High Knee Lifts |
| Nevada | Carson City | Merkins |
| New Hampshire | Concord | Speed Skaters |
| New Jersey | Trenton | Overhead Presses |
| New Mexico | Santa Fe | Dips |
| New York | Albany | Run Backwards |
| North Carolina | Raleigh | Bunny Hops |
| North Dakota | Bismarck | Al Gore |
| Ohio | Columbus | LBC |
| Oklahoma | Oklahoma City | Flutters |
| Oregon | Salem | Big Boys |
| Pennsylvania | Harrisburg | American Hammers |
| Rhode Island | Providence | Burpes |
| South Carolina | Columbia | Monkey Humpers |
| South Dakota | Pierre | Squats |
| Tennessee | Nashville | Sumo Squats |
| Texas | Austin | Punches |
| Utah | Salt Lake City | Forward Lunges |
| Vermont | Montpelier | Backward Lunges |
| Virginia | Richmond | Heals to Heaven |
| Washington | Olympia | Protector |
| West Virginia | Charleston | High Knee Lifts |
| Wisconsin | Madison | Potato Pickers |
| Wyoming | Cheyenne | Leg Forward Stretches |
The Moleskine
All 50 states capitals were served with 1 minute to spare
Announcements
F3 Dads Camp
DISCS
WARM-UP * Mosey lap around CMS Front Parking Circle
* 20 Rocking night clubs * 20 Side Straddle Hops *20 Imperial Walkers
*Plank Position – Calf Stretches, Jack Knifes, Downward dog, Upward Dog.
THE THANG
* Mosey to doing 3 Merkins at each light pole to front of high school hill for sevens: Top Hill – 1 Mike Tysons / Bottom Hill – 6 (2 is 1) Speed Skaters, 2/5, 3/4, 4/3, 5/2, 6/1.
* Mosey to back of the High School parking lot in back for 4 Corners – Burpees in the center, exercises in each corner:
Round 1: Start with 3 Burpees in the center
(25) Bobby Hurleys / 3 Burpees center
(25) Jump Squats / 3 Burpees center
(25) Freddie Mercuries / 3 Burpees center
(25) Big Boys / 3 Burpees center
Round 2: Start with 5 Squats in the center
(25) Mountain Climbers / 5 Squats center
(25) Heels to Heaven / 5 Squats center
(25) Backward Lunges (1 is 1) / 5 Squats center
(25) LBCs / 5 Squats center
Round 3: Jack Webb’s. 1 Merkin/4 Air Press..2/8, 3/12..up to 10/40.
*Mosey back toward COT doing 5 merkins at each light pole until Stop Sign by Middle School Sign.
*Jail Break back for COT
ANNOUNCEMENTS
* F3 DAD’s Camp Sign Up (ages 4 and up) – need 40 more registrations to break even, so if you considering it, please apply now.
MOLESKIN
13 Pax enjoyed Impromptu “Merkin” Day. Great work gentlemen! Thanks for the opportunity to serve and lead this morning.
About a month ago Gerber asked who I had signed up to Q Diesel for today’s date. He had the Swarm Q and wanted to do a mini-convergence between the two sites. I said I’d take the Q (Site Q’s prerogative) and we’d make it happen.
Fast forward to this morning and I’m setting gear out and the cars just keep rolling into Diesel and my mind is spinning trying to figure out whether I have enough stations. I figured between the two sites we’d have 20 pax total. Gerber is texting me telling me they have 6, no 7 at Swarm. No one at Diesel and no one at Swarm has any clue what’s about to go down, so no worries, we’ll figure it out.
5:30 – DiCCS provided. Emphasis on form. Modify as needed, not as desired.
Warmup
Honestly, between figuring out stations and what gear we’d use, and how we’d pair up, and all the other logistics I hadn’t given any thought to what we’d do to kill time until Swarm arrived. They’re running across the street and I didn’t want to give away what we’d be doing so everything in the warmup was made up on the fly. Apologies if I leave something out…
Side Straddle Hops, Imperial Walkers, more Side Straddle Hops, Merkins, Calf Stretches
Now grab your coupon (or the giant tractor tire) and bring it to the base of Mt. Chiseled.
Sit your gear down and circle up for…
More Side Straddle Hops, Slooooooow Merkins, Big Bois, Super Mans, T-Pose Merkins, Box Cutters, Low Slow Squats, Diamond Merkins, Heels to Heaven and maybe more????
Then, out of the gloom comes a loud whistle (kudos to whoever can whistle like that, it was pretty sweet): Swarm has arrived!
The Thang
With 16 from Diesel and 8 (I think) from Swarm it wasn’t gonna be exact, but partner up, if possible, with someone from a different AO than you. Stations were laid out as follows:
The timer for these stations varied depending on whether you were a Diesel pax or a Swarm pax. Diesel pax were to Rifle Carry a coupon to the far curb and back. Swarm pax were to run up and over Mt. Chiseled and back around to the front. With about 4 minutes prior to launch I timed both of them to make sure they were roughly equivalent. Originally the goal was to make it more of a competition where the loser had to do 5 burpees, but with the large numbers and commotion of even more pax showing up I completely forgot about it. Oh well.
We made it through 1 round of the above before Swarm had to hit the road. We stopped for a good group picture and then they were gone.
Diesel pax weren’t off the hook though. We continued to push through the stations until a few minutes were left where I forced everyone to carry all the gear back to COT so I didn’t have to pick it all up.
Moleskin
That was a great idea, Gerber! Thanks for putting it out there. It’s a good opportunity for pax that don’t normally see each other to interact and work out together. Fuse Box brought out an FNG from his neighborhood who has already committed to Commitment tomorrow morning so it couldn’t have been too terrible of a workout. With the last name Ledbetter we went down the Pearl Jam route and named him Butter Man. Why not Better Man? Because years ago YHC heard a radio show that had callers name songs they’d misheard lyrics for. One of those was Better Man/Butter Man and now I can’t hear that song without thinking of that. Sorry buddy, but welcome to F3 Waxhaw!
Announcements
Q Bites – Following Asylum (5:15 to 6:00am) this Monday (7/12) is a discussion on Racism in America. Come prepared to listen and discuss
F3 Dads Camp is coming up! I think there might still be some spots available, but check with Radar for details
Prayers for Magi. His mom passed away yesterday
YHC has proudly proclaimed that it never rains at The Body Shop. Only 1 other PAX was brave enough to see that challenge today and we were not beaten by the remnants of a simple Cat 1 hurricane.
WARM-UP
Long mosey around the parking lots and gather in front of the school entrance
THE THANG
Head to the awning for some coverage and
Daytona 500
Repeato for 10 rounds with a bonus plank lap to finish (about 500 reps total)
Tour de France set
Mosey to the rock pile
Joey Chestnut
MOLESKINE
Some days you expect no one to show for the workout — with the rain of a hurricane passing through, YHC was understanding of that and was ready to call a solo 45-minute Have a Nice Day. But Chastain isn’t the kind of PAX to let that happen (for better or worse). He showed, wasn’t afraid of some precipitation or strange and made-up exercises. He was a great workout partner this AM, made friendly with the fine people who work at Rea View and show up by 0600 on summer mornings and pushed YHC to do better. Fine morning, fine weather, fine people.
t’s been 1 year since my Father passed away and yesterday the thought of honoring him by Qing a workout flashed my thought. Reached out to Ricky Bobby and Schneider. Thank you both for the opportunity.
My Father was 76 when he passed away on the 6th of July last year. So the rep number was 76.
Disclaimer given. Let’s mossey. Run up to deal road and return back middle school drop off.
20 SSH
20 Imperial walkers
20 Low slow squats
16 Moroccan nigh clubs flooded by Stretching.
The Thang:
Grab a lifting rock and riffle carry to elementary school drop off point. Do one of the following exercise and run a lap around the student drop off loop.
20 Curls
20 over head presses.
20 Bent over lifts.
16 Biceps lift.
Everyone is now warmed up for the burpies.
10 Burpies a minute. Repeat 7 times and then Finish with 6 burpies.
Run back to middle school entrance. Do one of the following exercise and run a lap around the student drop off loop
20 Big bois
20 LBC
20 Merkins
16 Flutters.
40 air presses and 36 jabs.
Form 2 teams and Indian run to Deal road. Mary with 40 American hammers, 20 LBC and 16 heals to heave. Indian run back to middle school entrance. Mary and it’s time.
Moleskin:
Fantastic group of PAX this morning. Everyone rallied around me and pushed themselves. Amazing support.
Welcome FNG Jaison (Beaker)
It’s been a tough year with loss of my Father. Joined F3 at the end of July last year. F3 has provided so much support through out last year. It would have been tough without F3. Seeing you all every morning brings a fresh start. Not able to express my thoughts fully here. Thank you everyone.
YHC took us out.