Would you take out a kid for a Strava segment?
Ahh, the age old question…. what you would do for a segment?
Some have run red lights, cut corners, ridden on a bike or in a car, had someone else wear their watch, even paid off Strava developers (you know who you are)
Today we would find out.
When BC asked me 24 hours ago to Q the infamously sweltering Afternoon Delight it was a no brainer….
There are two Strava segments at Dogwood Park. One is only 1/3 of a mile around the lake so I decided to basically build the entire 30 min workout around that segment….
So we started out with a nice mosey along the trail to the lake to warm up, then some warm up stretches, SSH, Imperial Walkers, you know my playbook
After Warmup:
Bear Crawl across the splintery hot wooden bridge in front of kids
Then mosey with stops for Merkins and Big boys until the other bridge. There was a landscape guy that was getting annoyed at this point because he was trying to blow the path and wanted us to pass but we kept stopping for exercises.
Time for the MAIN event. We were primed, we were warm, and we were ready to run the segment
Basically it’s a lap around the lake. Starts with an uphill, then down hill by the dock area where every little kid and their mom hangs out in the path. Could we dodge the bogies and not flatten any children in the process?
Everyone did great, Easy Button rigged the segment thanks to his developer friends killed the segment and took the crown
A few pax’s times didn’t seem to register correctly
Baio doesn’t have Strava. When it was brought up:
The rest of the pax being made to run a segment in blazing hot conditions dodging children:
Next we moved on to some rock work with short runs between sets of Curls, Shoulder press, chest press, triceps while Easy Buttons neighbor hung around to watch
Off to the benches for some dips on our way to the stairs
5 burpees at the bottom, run up the hill or stairs, 5 big boys, run to wall for 5 mike tysons, back to top of hill/stairs for 5 big boys. Rinse and repeat for 3 laps
Finish with a mosey up the path to the shade for some Hammers and H2H the last 2 minutes
Done!
Moleskine:
Great job today everyone
Easy killed the segment
Raven was not far behind even though Strava didn’t pick him up
Cobbler was moving around the lake faster than I’ve seen him move in a while, great job.
Welcome Thanos – Came back to the gloom after a 4 year hiatus and with a last name Marvel was rewarded with… Thanos. Strong work today
Broken Chainsaw
The warm up:
Mosey to front of church entrance. Return to parking lot.
- SSH 15x
- Imperial Walkers 15x
- Moroccan night club 15x
- Calf stretch
The Thang:
From COT with coupon move across parking lot. At each island, lunges, shoulder press or squats. At end of parking lot another round of shoulder presses.
Next- move to Mt. Chiseled
Shoulder press, weighted squats, chest press. Run around Mt. Chiseled at each excercise.
Return to COT
Chainsaw took us out
Chainsaw was 6th man and told important story about spending time with family because time doesn’t slow down.
Announcements:
- Blood drive- need more people to sign up
But Wait, There’s More!
It was a breath through a straw kind of humid morning, but with a 6:02am start time at least we had a little sunrise sky to enjoy as we started off on our mosey. My daughter turns 14 tomorrow so in honor of her, and hoping she doesn’t turn into a bratty teen soon, we did 14 of everything today.
Our warm up exercises were 14 of each, SSH, Mountain climbers, Goof Balls & Merkins.
We continued our mosey to a nice flat parking lot area and started a bear crawl indian run. We each got into a parking space and the pax on the end called out an exercise for the group to do while he bear crawled to the front of the line of pax. We continued this for 2 rounds. I think 5 pax called out burpees which generated some good mumble chatter.
Did some more mosey to the front of the middle school and did a round of the Motivator from 8 down to 1, doing SSH, Seal Jacks, No Hand Jacks, and Skier Jacks.
Mosey to back of middle school where we found our first surprise. Some middle school kid left a white board with some exercises written on it, and darned if he didn’t write 14 next to each one. So we decided to give them a try. This was a stacking routine 1st round was 14 step ups, then a lap around the field with 2 burpees halfway. Round 2 was 14 step ups, 14 derkins, then burpee lap. Round 3 was 14 step ups, 14 derkins, 14 snow angels, burpee lap. Round 4 was 14 step ups, 14 derkins, 14 snow angels, 14 smurph jacks, burpee lap. We did Mary in between each round to let the 6 catch up.
We finished that up, finally, and what did we discover? There was more! The bottom of the white board was covered with some paper, and under the paper there were even more exercises written, with 14’s next to them, wow!
14 each American Hammers, dips, Bobby Hurleys, Donkey kicks- we did them all together.
Mosey back towards COT, stopped half way for some Mary, each pax called one out and we did 14 reps, some in cadence some single count.
Mosey to COT with 5 min to go. I think everyone thought I was getting my phone out of my truck for name-a-rama, but wait, there was more! I pulled my tractor tire out of the truck bed, much to everyone’s delight!
Each pax took a turn calling out an exercise for the group to do while they flipped the tire 10X. Most guys called out something kind of easier for this one, no more burpees thankfully. And that was time.
Death By Man Cold
I’ve been fighting a pretty hard fight this week. Its known as the Man Cold. While its symptoms often mimic the common cold, even when our wives get it first, they often multiply in us guys to a level never seen before (at least not in our wives). It also increases the urge to complain and look for sympathy from your M’s. Unfortunately for me, and probably many of you, I get no sympathy from the M for the common Man Cold. Well I found a new symptom yesterday. I sat down to write the winkie and stared at a blank screen for thirty seconds. Apparently the Man Cold zaps all creativity from you as well. I knew what I didn’t want to do – use a coupon. We have been relegated to non sharing coupons for a year now. Mash does coupon work daily. I wanted something different…but what?
I arrived at what I thought was an early time only to find Drive By and Chastain already there (20 minutes before launch). They both graciously helped me set out the gear and grab some more from the bin. (No snakes in the bin again so its a win already – but there are tree frogs). Pax begin filtering in and by habit start unloading their coupons…NOPE, you don’t need them. The look of confusion shows hard on their faces.
An FNG approaches and asks if we are with F3. Nope, we are just a bunch of guys that come here in the morning to talk trash about each other. We get the FNG settled in. He comes prepared with gloves (good job Bottle Cap). Turnbuckle arrives on two wheels blaring music….oh but he brings a friend – snowball. We quickly get snowball gloved up and I announce the DiCCS. New guy seems half amused and half shell shocked.
WARM UP
Circle up for the following:
- 2o Side Straddle Hops
- 15 Peter Parkers
- Calf Stretch
- 10 Parker Peters
- Downward Dog
- 10 Merkins
- Jimmy Duggans
Drug the warm up out longer than intended, but with the such a short winkie (but hey, its girthy), I felt the need to add a couple inches minutes. (God I love a good wienkie joke/double entendre).
THE THANG
Partner up for station work. There are two exercises per station. The intent was for one of them to be gear focuses while the other to be a mix of cardio/body weight work. The stations were:
- Front & Side Raise with 10 lb dumbells. LBC’s
- Lawn Mower Pulls with 35 lb keddle. Foot release squats
- Bench Press with 30 lb dumbells. Merkins
- Bobby Hurleys using a 20 lb slam ball. Turkish Get Ups.
- Overhead Tricep extension with 25 lb dubmell & Bent Over tricep extensions with 10 lb dumbells. Curb Dips
- Curls with 27lb bar. Toe Taps.
- TIMER: Hair burner with a 35lb plate with a 25lb dumbell on top. Riffle Carry (Audibled to a Riffle Lunge Walk later).
We did three rounds of this with Atomic Merkins in between rounds.
2 minutes left and AC/DC Thunderstruck on the speaker. Audible. Recover and circle up to do Thunderstruck workout to the end. Merkins when you hear Thunder. Mountain climbers in between. I believe we got 17 merkins in before time hit, though I still think Chastain was a little early on the time call.
MOLESKIN
- Great job today. Everyone pushed hard.
- Chastain and Recalc got to racing on the hair burners. What an awful thing to race at.
- Candidly the 25lb dumbell got added to the hairburner to slow Chastain down. Unfortunately, it didn’t work. He was still fast. So fast in fact that I couldn’t let the hair burner/riffle carry continue to be the timer. So I audibled to make the riffle carry a lunge walk and that seemed to slow things down enough.
- Snow Ball and Turn Buckle were pushing each other to work harder today. I love seeing that.
- Sledge and Ex would have just assumed to have used the plate for a discus throw than a hair burner, but both pushed hard to the end.
- Ghosted telling pax that I was the first person he met on his first day out and that I called him Steve the entire workout (I thought he told me his name was Steve….it is not…and in an hour long workout he never corrected me).
- Drive By there for his first Diesel workout. Looking to lessen the stress on his calves to allow them to heal (I’m not sure that was achieved doing hair burners though).
- I called out Mayhem and Penalty Box for throwing the slam ball back and forth. For a guy as old like Mayhem, it looked like a back breaker was about to happen. (Someone whispers in my ear, Penalty Box is 73). Oh, yeah, and for someone as old as penalty box as well. They didn’t seem to be amused at my suggestion that what they were doing was unsafe.
- Spitz is looking for help from Walnut Creek pax in getting a video that was posted on their facebook page of an altercation between a member and his son who is a life guard. That’s the second incident with an F3 pax 2.0 lifeguard there. What is going on in Walnut Creek??? I blame Hollywood. As soon as he left it all went down hill (pun intended for Rockwells off the chain workout which launches Wednesday’s from Walnut Creek – free marketing, you’re welcome).
- Beaver put in some good work on his first day out. He asked twice if there was running at the workout so the second time I told him not much, we would probably keep it just short of 5 miles today. Chastain quickly swooped in to tell him about Diesel and Mash.
- Beaver gets his name after telling us he turns wood on a lathe. Because he was born, raised, and went to college here in Charlotte, some pax wanted to go Oregon Trail or traveler. Wood Chuck was also suggested but Beaver was too good to pass up (and way better than Falcon). Welcome Beaver!
ANNOUNCEMENTS:
- There are
1210 spots left to fill up for the blood drive. Have you signed up? If not, sign up at the link below. If you have, push the link out to friends, family, and neighbors to get us to that final goal. Have a neighborhood facebook page? Post the link there today please. https://www.redcrossblood.org/give.html/drive-results?zipSponsor=f3 - There are lots of opportunities (and needs) on the F3 Service Channel. If you are able, please step up to lead or help in the coming weeks.
- Sandbox family moving to the Waxhaw area. Area 51 pax are going to load the truck/trailer. They need help unloading here in Waxhaw.
- Chopper is moving. Two pax and a truck needed.
- Christ Closet opportunities coming up with a large furniture donation pick up.
Ooh, this is fun
11 guys got their money’s worth at Swarm. We learned who knows the PAX first names, who doesn’t know how to count, and who thinks they are slow.
NO WARMUP
THANG:
- 7’s on the stairs
- 1 knee slap burpee
- 6 flights of stairs
- Continue until 6 knee slap burpees and 1 flight of stairs
- Ab Webb
- 1 Big Boiiiiiiiiiiiiiiiiiiiiiiii
- 4 Flutters
- Continue til 10 and 40
- Bus Loop run
- Wall Webb
- 1 Mike Tyson
- 4 Quadrolators (think Mountain Climber in Balls to Wall position)
- Continue til 5 and 20 and then back down to 1 and 4
- Bus Loop run
- Ab Webb #2
- 1 Dolly
- 2 Toe Tap LBC
- Continue til 10 and 20
- Field time
- Partner Wheelbarrow the length of field
- Broad jump burpees the length of field
- Gaga Ball Pit: 20 jump overs
- Rock n Roll
- Lifting Rock
- 20 curls, 20 presses, 20 half curls . . . Short run
- Repeat with 15 and 10
- Have a nice day until Impromptu gets to COT
CLIFF’S NOTES
- Dasher
complainedtalked about his Whitewater Center trail run last night with Wolverine . . . Beware of Pimp Daddy’s invites - Hollywood has a first name . . . It’s O-S-C-A-R
- Smithers really enjoyed the workout . . . At least that’s what he said on the second flight of stairs
- Ice9 . . . Interesting that his name contains a number since he can’t count
- Glidah and Easy Button chose the “Slow” group multiple times . . . Glidah is not going to be able to do that anymore once he moves to the “Fast” side of Lawson
- Transporter put his hand down my pants today . . . No comment
- Mad Dog stuck around for the entire workout . . . We are onto your “I’ve got a plane to catch” shenanigans
- Sugar Daddy loves the Gaga Ball pit . . . Which side should you be standing on?
- Centerfold showed up
to MASHSwarm . . . And on time no less
HELP
- Shop Dawg is looking for Q’s for Blackhawk . . . Saturdays 0630-0730 at Walnut Creek
- This is a HUGE neighborhood . . . Lots of Sad Clowns to reach
- Let’s step up and reach out to Q . . . Watching Shop Dawg beg is heartbreaking . . . Come on guys
- Swimmers is helping with F3 Dads . . . Trip is in August with Dads and kids
- Who has a kid they love?
- Reach out to Radar or Swimmers . . . Take the initiative and get involved
- MORAL OF STORY: Nobody is getting paid to be a Site Q . . . They are doing so to make this group better and more fun
- So quit with excuses and step up . . . Don’t wait for somebody to ask you . . . LET’S GOOOOOO! This is F3 Waxhaw. We are different.
Copy and Paste, & A– at Impromptu
Today at Impromptu we looked forward to a fellow F3 brother to lead Q…and it’s 5:28, 5:29…. I hadn’t planned on Qing, but I am Site Q, I just Qed on Monday, we can copy and paste some. So let’s do it! Now I’m going back to my previous backblast to copy and paste some!
- 50 Side Straddle Hops (25 or 30 is way too few)
- 15 Imperial Walkers
- 20 Mountain Climbers
- 20 Merkins
- I told you I was going to copy and paste!
- And a good long stretch including the beloved calf stretches (well done FuseBox on channeling the spirit of Damascus). I also added some yoga, because yoga is fun!
The Thang
- Mosey back to the start. For the long journey to Transporter’s/Ruby’s/Breadbowl’s Shed, 3 burpees at every light.
- At the shed, grab some wall. 50 Airpresses followed by 10 Donkey Kicks and 5 Derkins (ShopDog who was at Asylum caught on the copy-paste. He’s right).
- Mosey up to the sidewalk headed up the hill toward the Football field. Based on feedback, 20 Monkey Humpers. Because Monkey Humpers are fun.
- Top of the hill with the circle island. 10 Bobby Hurleys, mosey down the hill to the other side, 10 Mike Tysons. 3 rounds. UGH!
- That was fun! Mosey to the benches.
- 30 Dips, Bearcrawl around one turn of the triangle island, 20 Step Ups. 3 rounds.
- Mosey back to the bottom of the hill. 20 Monkey Humpers.
- Back to the TRB Shed. 50 Airpresses, 7 Donkey Kicks, 1 Derkin.
- Mosey up the hill to the start. We did a couple of burpees, but ran out of time, so mosey back to the start.
- And we are done!
Moleskin
- Thanks for letting me Q today and for not giving me too much grief on where I copy and pasted (Yes ShopDog, it did feel familiar didn’t it). My thoughts, if it’s good and painful, let’s do it again!
- I was challenged by many gazelles today, especially Schnitzel, Swimmers, ShopDog, our FNG, & Chernobyl! Rock on guys!
- My instructions on the Bearcrawl were poor, sorry, led to a bit of a cross-traffic jam. As Swarm passed me he gave me a well deserved shove. I tried to return the shove…and made contact with the gluteus maximus.
- And it got worse. For the 2nd round of Monkey Humpers I suggested we make a good show of it. Trying to keep it light and funny. Swimmers took my instructions literally…Monkey Humper to my face. Well we are at the middle school…
- Definitely too much a– today.
- Welcome to our FNG! I can’t remember his hospital name; he’s originally from Ethiopia, is a business owner of gas stations, has kids at Cuthberson High and NC State. And a spirited debate regarding his name began. Ice9 suggested Falcon, O69 suggested Pumper. Well this is a dictatorship…Falcon sounds cool, reminds me of a spaceship that made the Kessel Run in less than 12 parsecs, so Falcon it is!
Announcements
- Blood Drive at 5 Stones on June 19th. Plenty of registrations available. Sign up!
- Swimmers reminded us of a father-son F3 camp shindig coming up in August, a Friday – Sunday.
Respectfully submitted, Ackbar 
Clyent Dinner – Dads are too cool for shade
17 dads and 2.0’s pushed hard as we searched for shade and burned some calories!
Welcome and DCCS –
.25 mi mosey to warm up
20 SSH ic
10 IW ic
potato pickers b/c stretching feels great, then walk it out to a plank for runner stretch, 10 murkins “while your down there” and finish warm up with 20 LBCs in cadence for those abdominals.
let’s mosey .25 mi find shaded bear crawls under awning
mosie to front of middle school
10 Derkins
20 step ups (10 ea)
30 dips
.10 mi mosie
repeat 3 x
lets mosey .50 mi stopping 1/2 way to do monkey humpers waiting for the six – let’s go to the parking lot for a star pattern consisting of: wait, it’s too hot let’s find some shade. Keep mosie ing
10 burpees then to center for 5 murkins
20 big boys then to center for 5 murkins
30 flutters then to center for 5 murkins
40 plan jacks then to center for 5 murkins
Repeat.
Web of 4 american hammers and 1 murkin 8 & 2, 12 & 3, 16 & 4, 20 & 5 and so on to 40 & 10
Mosey back to COT
Numberrama
namarama
announcements – blood drive volunteers needed
f3 dads this Saturday – 9:00 @ dogwood park.
then I took us out with thankfulness and prayer for all.
The Floater – A Tale of Two Church Parking Lots
DISCS
WARM-UP
* Mosey lap around Waxhaw United Methodist Church Block.
* 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 Central Grove Freewill Baptist Church for sevens between Amazing Grace Lutheran Church: 1 LBC / 6 Mike Tysons, 2/5, 3/4, 4/3, 5/2, 6/1.
* In Amazing Grace Lutheran back parking lot: 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 Amazing Grace Lutheran back parking lot for Jack Webb’s. 1 Merkin/4 Air Press..2/8, 3/12..up to 10/40.
*Jail Break back for COT
MOLESKIN
20 Pax showed up for 5 for mash & 15 for boot camp. Great job fellas, and special shout out to Turn Buckle for showing up to Floater for the first time and continuing to stretch out of your comfort zone toward your goal of attending every Waxhaw & surrounding AO this summer!!
ANNOUNCEMENTS
*Blood Drive – June 19th 9am – 1:30pm @ Five Stones Church – 13 slots left – lets fill by end of this week!
3 legged dog
As we get closer to GrowRuck- 21, the little AO that could, continues to see some new faces and some regular ones. We were a strong 5 until our newest FNG- Scratch and Win came in HOT, exited his vehicle and off we went.
The Warm Up
YHC grabbed all his sandbags and offered various weights to the different Pax. Considering the regulars were expecting to ruck with additional weight, most came prepared. Now with rucks and extra weight, we headed to the bottom of Rising Meadow and Round Run for simple 3 legged dog.
The Thang
3 Paths: Rising Meadow, Rounding Run both East and West. as we rucked to the hill peak.
Rising Meadow: Merkins x15 / Swings x15 / Curls x15
Rounding Run (E): Overhead press (shoulder to shoulder) x15 / Tricep extensions x15 / Good Morning x15
Rounding Run (W): High pull x15 / Lunges x15 (each leg) / Bent Over row x15
Intersection of all 3 w/ each trip
5 Burpees w/ ruck
Squats w/ ruck and sandbag
30 of some abs- Dolly, Russian Twist, Big Boy sit ups w/ruck
Together we tackled all 3 locations x2 trips up each. Once it was time, we grabbed ruck and sandbag and headed home…few guys wanted to hit 2 miles, so some wandering around at base and DONE
Thank you Scratch and Win for the prayer
Announcements:
- 2nd F beer stop…look for it on Slack or reach out to Hoover
- Snowflake has the Q next week.
Mole Skinny:
- executed Plan B today. Similar to Plan A, ruck with extra weight, Plan A was shared coupons and with YHC under the weather…we opted to keep one item and work in some PT in-between.
- Welcome Site FNG’s- Prohibition and Scratch and Win. I believe this was their first time under ruck and extra weight. Solid work
- Scratch and Win hit me up the night before and asked a few questions about the AO, the workout and what was needed- that’s some preparation
- Pro just showed up unannounced and an open mind
- Both killed this workout…too easy or to polite to complain
- Missing was Midrift and Udder. Middrift was a SC with kid issues. Udder was unannounced but has issues, so there is that
- Geraldo was killing this as usual. Besides having a steel mental trap, he was always in the lead…makes it look easy (may need to amp up the weight)
- Wild Turkey was silently killing it as well. Not pushing the pace, but hitting every rep with proper form…well done
- Snow Flake is a beast, although he overslept to make the walk from his house ( 3 miles), he warmed up on the track with ruck and sandbag
- Prohibition mentioned that he really enjoyed the format and promised to be back, maybe a regular…would love to have more guys check this site out. We always have extra stuff
- Scratch and Win is the newest Pax to sign up for the GrowRuck in Aug. Still time, sign up. Over 100 Pax so far
- Not sure about you all, but that way home crushed my soul. Between uphill walks and the extra weight, if it was not for WT, Geraldo and Pro in-front of me for motivation, I may have set that sandbag down and come back for it.