WARM-UP * Mosey up Southmoor Lane and back to Bridgehampton Clubhouse.
* 20 Rocking night clubs * 20 Side Straddle Hops *20 Imperial Walkers
*Plank Position – Calf Stretches, Jack Knifes, Downward dog, Upward Dog.
THE THANG
* In Bridgehampton parking lot sevens: 1 LBC / 6 Mike Tysons, 2/5, 3/4, 4/3, 5/2, 6/1.
* Staying in the parking lot Round 1: 4 corners: 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
* Then, continuing in parking lot for Jack Webb’s. 1 Merkin/4 Air Press..2/8, 3/12..up to 10/40.
* Round 2 – 4 Corners: Start with 5 Squats in the center
(20) Mountain Climbers / 5 Squats center
(20) Heels to Heaven / 5 Squats center
(20) Speed Skaters (2 is 1) / 5 Squats center
(20) LBCs / 5 Squats center
* Remaining few minutes 10 American Hammers & 10 V-Ups
* COT
Announcements:
Q-School: Sat. July 17 @ Rea Rd 6:30am workout combined training
August 13 – Crane Relay
Sometime in August in Charlotte – Grow Ruck event.
MOLESKIN
7 Pax strong for a parking lot tour of Bridgehampton Clubhouse. Thank you S.O.B. F3 Brothers for welcoming a Waxhaw Pax to lead your workout being my first Q outside of Waxhaw region. Great work gentleman, as awesome meeting you and look forward to working out again together soon.
With July 4th falling on a Sunday and most people off on Monday the 5th it was a no-brainer to extend the Independence Day celebration another day. And what better way to celebrate than a 2.0 friendly workout where all Pax can release their inner 2.0 as well. An emerging hot spot for outdoor activities, Ballantyne’s Backyard, was the decided upon terrain where we could roam far and wide. 8:00 hit and the crew of 21 was pulled in for a disclaimer and off we went.
The Thang:
Circle up on a putting green for a warmup of SSH, Mtn Climbers, Peter Parkers and Arm Circles. Mosey to the tee box on the next hole. Here YHC, Mary Kay and Midriff had set up a relay course for a partner relay. Farthest tee box P1 bear crawls to the end of the tee box then flapjack. Once both partners have bear crawled the tee box sprint to the next tee box. Here several dozen eggs and spoons were strategically placed for an egg spoon carry. P1 carries an egg on a spoon down to the end of the tee box then flapjack. If your egg falls you have to start over. Once both partners have finished on to the 3rd tee box for crab walks. Once you and your partner have finished the crab walks both sprint down to cones in the fairway. Turn at the cones and then work your way back through the relay course to the start. This relay ended up being more of a grinder than I anticipated but Sabertooth and the robot crew of T1000, Johnny 5 and C3PO smoked the course. Kudos to the couple of dads that had to bear crawl and crab walk while carrying 2.0’s.
After a 10 count we moseyed back to the putting green where we warmed up. Here we broke out into 2 groups for a relay race: Pax that were 15 years of age and under in one team and Pax that were over 15 years of age in another team. In order to even out the number of Pax in each group Midriff and Taco Stand smartly volunteered to join the under 15 age group. The first person on the U15 team had to run up a shorter hill and do the number of merkins that matched their age. They then ran to the back of the line and the next Pax went until everyone had gone. The Over15 team had to run up a much taller hill and do 20 merkins. The other stipulation was that the Over 15 team had to plank until the last person had gone. Not surprisingly the U15 team crushed the relay and to add salt to the wound planked themselves until the O15 team was done.
Finally time for the main event, the inaugural F3 kickball game. We had about 35 minutes to get 5 innings in. Teams were divvied up and it was time to start kicking. Many highlights came from this one both from the older and younger Pax. Despite some questionable calls from head umpire, Mary Kay, it was a very cleanly played game. Ultimately Team 1 came out on top 7 – 5. The post game party consisted of bottles of water and popsicles.
Moleskinny:
This one was a lot of fun. None of the 2.0’s seemed to be bored and they all stayed engaged the whole time. And they really put in the work and did the activities in the relays.
There was a drone flying overhead much of our kickball game. Either it was filming us for a Northwoods Properties promotion or a police drone following Kirby’s every move.
We welcomed FNG “Crash Test”. Crash Test owns a company that sells safety gear and after tweaking a knee during kickball he noted that he could test his products on himself…thus “Crash Test”.
Announcements:
Who Dat:
Cage, Baracus, Lois, Madison, Horsehead
What Dat:
What had happened:
Definitely some emotional (and audible) harumphing on the hills today. Without a doubt.
Baracus barely made it, and must have ran out of the door while dressing because he had on his kids tank top.
Lois still on the mend from his AAA towing injury but getting after it. We caught him in a moment of deep introspection during one of the hill repeats.
Cage did his thing, like he always does. Watch out retirement.
Madison offered up his bag of fartsacking excuses, free of charge. He didn’t need one today though #LIFO
Missing many of the regulars. We expect that they all have reasonable excuses, unlike the ones previously mentioned by Madison. Here are a few:
Should harumph have two Rs? That seems to be undecided. I’m going with one but my autocorrect is not happy.
That’s all I have time for today.
Love,
Horsehead
Making your way in the world today
Takes everything you’ve got
Taking a break from all your worries
Sure would help a lot
Wouldn’t you like to get away?
Sometimes you wanna go
Where everybody knows your name
And they’re always glad you came
Rolling into Bagpipe in the gloom reminds me a lot of the opening song of Cheers. Tagalong’s steady bearded strut. Cooter’s 4Runner parked in the same spot each week. The squealing of Rousey’s two tires and reverberations of heavy metal music. Scattered cars in the dark from runners already launched. Upon arrival YHC instantly feels at home. A place where everybody knows your name.
YHC wanted to take the pax on a wide-reaching tour through the corporate park while keeping the exercises simple. T-claps to Wild Turkey (who stole this from Premature) for leading a similar format at the Brave weeks back that provided the inspiration. Four (called exercises), three miles, while working together in cadence. Every half-mile we did all four exercises starting with five and escalating up an additional five to 20. Then back down to five. We ended up not doing the final set of 5 of each exercise, so ended up with 75 reps of each called exercise.
Moleskine
Announcements
Warm up
Mosey to traffic circle near the football stadium.
20 x SSH
15 Imperial Walkers
15 Moroccan night clubs
5 merkins
5 diamond merkins
15 mountain climbers
Various stretches.
The Thang
Mosey over to high school parking lot for Hurpee ladder (hand release burpees) from 1 to 10. start at top of the parking lot with 1 hand release burpee. zig zag across the parking lot stopping at every island and increasing Hurpee count by 1 at each island. you end up with 10 Hurpees at the bottom of the parking lot.
Mosey over to rock pile and grab a lifting rock. or in the case of Chicken little, just grab a small rock. Start with 30 curls and rifle carry to next set of parking spaces. drop rock and run to end of parking lot. return to rock and complete 20 shoulder presses then rifle carry to next set of parking spaces. rinse and repeat until you carried your rock the entire parking lot. Return to top of parking lot with same concept only this time it was 20 squats and 10 tricep extensions.
Mosey soccer/lacrosse field behind the middle school. Bear crawl/tyson web. 1 tyson/4 bear crawl, 2 tyson/8 bear crawl……all the way to 10 tysons/ 40 bear crawl.
Mosey up the path to COT and done!
The Moleskin
Great group of guys this morning.
Fresh off a week at Lake Anna, VA and a “few” Corona’s, Q was questioning his Wienke before even starting, But cool temps and low humidity made for a perfect morning to get to work.
Recalculating conducted a one-man Mash. Kid Rock and Rubbermaid ran the trails. 12 PAX for the post.
Warmup
Mosey to the bridge and back to circle. SSH, IW, Moroccan Night Clubs & Mountain Climbers all x 15. Stretching – calf followed by up/down dogs and runner’s stretch.
Thang
Mosey from circle to rock pile stopping at every other tree for 10 SSH’s at each. On to rock pile for PAX to select rock of their choice. 3 sets of 25 each of curls, overhead press, tri’s and laying chest press. Run/jog a lap to end of road after each set of 25. 75×4 = 300 reps total with 12 laps in between.
Mosey to front parking lot for 4 corners and burpees in the middle. Return to the middle after each corner.
Corner 1 – Merkins x 15, Bobby Hurley’s x 15
Corner 2 – Big Boyz x 15, squats x 15
Corner 3 – Dry Docks x 15, Speed Skaters x 15
Corner 4 – LBC’s x 15, Plank jacks x 15
Middle – Burpee’s x 3
Repeat above for second round with corner reps x 10 each.
Ladder-7 consisting of merkins and plank jacks.
Mosey back to COT. Abs of Big Boyz, Flutters and Heels to Heaven until times up.
Moleskin
Q survived (barely) and all PAX had a good sweat, workout and close to 4 miles to start the holiday weekend off on the right foot.
Announcements:
Service yard / planting work at Five Stones at 8:30.
Monday convergence at Cuthbertson at 6:30 am for “1776 Challenge”. Bring a coupon if you have one. Also taking donations for Christ Closet and Rice N Beans. Carb Load sent out a pre-blast with further details.
Have a safe and enjoyable holiday!!!
I had the honor of leading the crew at DaVinci (hail Stonehenge!). There was quite a bit of chatter on Slack the night before, especially from War Eagle who didn’t even show. I had to deliver an epic beat down. I was expecting 50 pax with all the guys I called out. I couldn’t sleep. I woke up at 2am from a nightmare about chickens.
I rolled in seeing a few familiar faces, and a couple new. Great work on growing F3 gents! 6:30am and disclaimer was given. As always, I stated the mission and purpose of F3 and we were off. Jerry World slid in a few mins late with his cool sunglasses on (crucial with the sun in our eyes most of the workout). We headed across the street and C3PO and Johnny 5 joined as well. Nice, had a good group.
Warmup: low slow sqt, windmill, SSH, GOOFBALL, merkin, plank jack, Parker Peter, Peter Parker. (No, this was not the full workout Rousey. Just getting started)
The Thang:
Classic five at water fountain. 10 count cadence of step ups, urkins, dips, dirkins, elevated crunch. X3 (the dirkins sucked).
Partner chase to kids r kids. P1 burpee and then catch P2. I got stuck with Sabertooth, what the heck… He flew out the gate. I finally caught him and was gased. Great to see him and J5 out there, the next generation.
Next is my go to workout (used a winkie that Rousey picked up later). Called an exercise and then a mode of transportation. Too many to type, so for example first set was shoulder taps on cadence and run to far stop sign, jog back. Flutter with Bear crawl, ect. Come to my next Q for the rest. Lots of mumble chatter here, especially from Doc about Kirby’s form. Sabertooth was spent from the partner chase, but got back into it after a quick breather.
I saw a nice sidewalk with a couple stairs. Might as well bear crawl down the sidewalk and down the stairs. Even Doc did it!
Mosey to shaded parking lot for quick triple nickel. Hand release merkin and jump squats. (One Star, Doc, and Jerry World crushed it!)
Some Mary and World’s Greatest Stretch (WGS). Come to my next Q for more details.
Mosey to opposite side of Best Buy. Plank for 30 secs, then ALL YOU GOT TO HOME. Plank for the six. With 20 secs left, last exercise Have a Nice Day.
The runners mosied on in asking what the dragon’s name in Never Ending Story was. Falcor?
Moleskin: This is a great AO for the snoozers. Lots of real estate to work with and great group that is growing. Loved seeing my X-site Q Brexit and always a joy having Doc talking smack about form and pushing us. Rousey is becoming a beast, watch out! Even saw sweaty Tool Bag with the runners. Thanks for the invite Midriff!
Announcements: Couple July 5 convergences and 2.0 friendly workouts. Check slack.
It’s hard after a break and then having to Q gets more tough. But lets do this.
Disclaimers given.
Mosse to Animal hospital. Thanks Dasher for taking care of the circle time. SSH / Merkins / Imperial squats / Moroccan nightclub and some stretches to warm up.
The thang:
Floater always if good for the hills that it offers. So decided to include one on the run between the 1st set of exercises. Heard Schneider didn’t like it. 20 merkins at Animal hospital run up the hill and do 20 bigbois. rinse and repeat 3 times. Mosse to providence road north. Start with 12 mike Tyson then run 2 light poles 12 bobby hurlies come back 1 light pole and 12 mike Tysons and keep progressing. All PAX loved it and called for an audible. Audible did come as time was running out and I had burpies on my winkie. Mosse to near bike store. Start with 50 dips run to COT and do 10 burpies. Run back to do 40 step ups. I was tired and took the lowest spot for step ups. Site Q did notice and called out. Run to cot and do 8 burpies and run back for 30 dips and then 6 burpies and so on. Got an ear full from bottle cap. The break from f3 did get to me and I had to modify. Glad it was time.
Moleskin:
It was good fun at the camp. everyone enjoyed it and pushed hard.
Announcements:
Prayers for Nichole (Rice and beans) as she is getting treated for a spine issue.
This was the question on some’s mind last night after I posted about a possible location change due to the weather forecast. Would we have another ReCalc situation where Team Diesel invades another covered section at Cuthbertson? I like to think of it as Team Diesel is the NWO and we are invading WCW.
As luck would have it, once again the weather forecasters were wrong and we had a nice “cool” morning over at Five Stones.
DICCS given
My Q juices, adrenaline and my mind was going so fast this morning, that I forgot to ask about CPR and Cell Phones. Thanks J-Wow for the reminder!
And lets begin!
WARM UP EXERCISES:
A: Moroccan Night Clubs
B: Imperial Walkers
C: Side straddle hops
D. Potato Pickers
E. Stretch to the right foot / Stretch to the left / Stretch down to the center
F. Shoulder stretch: arm across body…each arm
G. Tricep stretch- elbow stretch each arm
H. Downward Dog and Upward Dog
I. Calf Stretch Each Leg
Now to the workout:
I had Popeye start us off with his Popeye 100’s workout. This is a great workout and I love when he does it.
Then we continued on with the rest in no particular order:
1: Squats
2: Bent over rows (coupon)
3: Overhead press (coupon)
4: Canadian Beavers (bricks)
5: Curls (coupon)
6: Merkins
7: Wood Choppers (bricks)
8: Overhead Tricep Extensions (coupon)
9. Weighted Shoulder Shrugs (bricks)
10. Curb Squats (Re Calc style)
11. Scarecrow (bricks)
12. In place lunges (each leg)
13: Big Boy situps
14. Cross Squats (bricks)
15. Bobby Hurley’s
16. American Hammers
17. Lay down chess press
18. Speed Skaters (each side is 1)
19. Plank Jacks
20. Captain Morgan Squats (left..then right foot on coupon)
21. Al Gore for 60 seconds holding the bricks
22. Outer Curl/Muscle Flex Curl
23. 21’s
24. Zombie curls with coupon (curl, then push/pull coupon straight out/in and return)
25. Weighted squats
26. Alpo’s
27. Kettle bell swings
28. Superman’s
29. Popeye led exercise at the very end
30. J-Wow led merkin exercise at the very end
31. Have a nice day for 1 minute…some guys chose to do flutters during this time.
Announcements:
Christ Closet has activities going on tomorrow (Saturday). Check Group Me Service Opportunities Page for all details.
Planting at Five Stones Church tomorrow (Saturday). Check Group Me or contact Bottlecap for details.
Convergence on Monday. 1776 theme workout. Being held at the Cuthbertson Drivers Ed Parking Lot at 6:30am
Ghosted took us out
It was a last minute Q substitute, but YHC was ready as there was an area of Ballantyne we had not used for the Brave. At least one I have not used. The cul-de-sacs of Wingman and Markettimer’s hood. I had planned to use these in the past, but the rain always ruined the plan. I saw the forecast and thought, not again……but when we all met at launch point, I said, we are going to get wet as 1 hour and 4 miles in a garage is NOT FUN!!!
Upon leaving launch point we worked are way east on Ballantyne Commons toward the apartments. I informed the PAX that the theme of the day was 2 and 13. My youngest 2.0 turns 13 today and it is July 2nd. Thus 2 and 13. Several grumbles coming from PAX. I always enjoy the grumbles from the PAX.
Warmup
15 SSH
15 Lo Slo Squats
Plank position stretching with right leg to right hand and then switch to left foot to left hand
The Thang
Run lap around apartment parking lot. Then pair up for partner work. Remember 2 and 13. Each PAX does 2 Merkins and then run opposite direction from partner around the parking lot. At point of reaching partner on lap (half – way) execute 13 air squats and complete lap. 3 sets
Mosey over to the cul-de-sac neighborhood with amazing hills.
1st cul-de-sac 2 burpees, run to the end, 13 jump squats, repeat
2nd cul-de-sac 2 peter parkers, run to the end, 13 bonnie blairs, repeat
3rd cul-de-sac 2 merkins, run to the end, 13 merkins (legs needed a rest, haha), repeat
4th cul-de-sac 2 lunges, run to the end, 13 dips, runs backwards, repeat
Mosey back towards launch, but we still had 13 minutes so time hit up a parking garage. Each PAX to lead mary as we work up the levels.
YHC — LBC’s
Fire Hazard — Flutters
Midriff — Lo slo J Lo
Wild Turkey — Sid the Kid
Olaf — Floor Sweeper
Gruden — American Hammer
Then on the way down 10 Merkins at each turn, 60 total
Two 45 second wall sits and back to launch
Moleskin:
I was looking forward to Soft Pretzel’s beatdown, but also enjoy being able to Q the Brave. YHC is upon his 1 year anniversary with F3 and although Bagpipe was my first posting, The Brave was my second and has become the one I look forward to each week. I truly appreciate all the men of F3 and it has been good to me mentally and physically. THANK YOU men of F3.
Announcements:
July 5th, 8am across the street from the Gibson in the corp park, there will be 2.0 friendly workout with 30 minute workout followed by kickball. Reach out to Midriff or War Eagle for details.
Fire Hazard will be running Saturday morning from the Anna Springs Greenway. 6am launch. Reach out for more info.
Pray for Grasshopper as he had an accident uptown this week and needs our support.
HAPPY INDEPENDENCE DAY!!!