What is you favorite station
DICCS given, well minus Cell phone and CPR, those are kinda important try to do better than me and include those 2.
Quick mosey to the front of five stones and circled up for some ssh, planking, runners stretch each side with a reach for the sky on each side, dis bot end with calf stretch much to Damascus’s displeasure.
The thang
We grouped up in 3s and maybe one group of 2 and hit 4 stations around mt chiseled, blockies, curls, squats with the block and big boys. The last station was the tire flip on the other side of the campus. We rotated stations with a group of runners leaving squats and going to the tire flip station. We did this rotations twice. Next we gathered at mt chiseled and did derkins ( feet on the block) 25 took a lap x2, then squats with the block 25 took a lap x2, then heels to heaven 25 times took a lap x2. Last we headed back to COT with a rifle carry where we circled up and made Damascus happy by ending with a post work out calf stretch.
Announcements
Christ closet is in need of help on Saturday mornings folding and sorting.
Church on the street is also looking dor help caring for and reaching out to the homeless
Long Legs = Extra Mileage
Started with 9 pax on a run to the parking lot near the hot box for a warm-up, 20 each, of side straddle hops, imperial walkers, low slow squats, mountain climbers, and Peter Parker’s. From there we headed off on a 3.5 mile route headed first to the McAlpin or McAlPINE school, or however I mispronounced it. Only 8 pax followed, as Snoopy, nursing a leg ankle injury, decided to instead be an Olympian at Olympus. Our first stop was at the Elm intersection for 25 merkins. Next to McAlpine’s parking lot where we did a set of Dolly’s and flutters. Then we ran down Carswell Ln, crossed to Radner Ln and stopped at its end for another dolly/flutter set in the cul-de-sac. From there we entered the Greenway heading East stopping along the way for 25 each of derkins and incline merkins on the wood path rail, and two sets of 25 dips on two of the eight remaining benches. We continued on to the parking lot of the Greenway and its rock pile for two rounds of 20 curls, presses, and triceps followed by 5 burpees. Then crossed Bevington, crossed Rea, and then ran north on Rea’s sidewalk to the library parking lot for another dolly/flutter set. Our pace was faster than expected, so with 15 minutes yet to kill, we ran a lap at the library lot with merkins included then up to Calvary for two laps up Mount whatever stopping for 5 burpees at the summit. Finally, on to the start where we circled for still more Mary’s. Thanks to McGee for a Mary clinic and Runstopper for the close out prayer with the five of the six Olympians of Olympus. Announcements included a beer run at noon and a Goruck event on August 6. Mileage for the hour according to my fitbit was 3.5 miles. But both Hoover and Geraldo’s measures were 4 miles plus. Just goes to show how much further longer legs can run. Thanks for the Q invite Geraldo!
Ultimate with 2.0s
I saw someone organized a game of Ultimate Frisbee a few weeks ago and I said to myself, self, Ultimate Frisbee would be a great fit for The Appetizer or Clyent Dinner since both are frequented by 2.0s.
Luckily for me, C3PO needed a substitute Q. Unlikely for the 3? 2.0s who took a Frisbee to the face, ultimate Frisbee was the game plan.
No FNGs and about a dozen giddy 2.0s led to a very brief disclaimer (hey don’t sue me or F3) and a skipped warmup session.
Mosey to the back field stopping at every light pole (6-7 in total) for 10 exercises of your own choice. Naturally the 2.0s beat the adults to the end and were ready to play.
I randomly split up the teams, little did I know Gerber and Duncan were semi professional Ultimate Frisbee players but that’s OK – it’s for the kids right!?!?
After what seemed like 5 or 6 touchdowns, a few bloody lips, and all the 2.0s except for Bean swapping teams we finally settled down and the kids figured out it wasn’t an great idea to throw as hard as they can right into another’s face.
Times up. Mosey back to CoT with 10 of your own exercise at each light pole.
Strava said I ran 2.3 miles, not bad for 45 minutes and 14 x 10 reps of choose your own exercise.
Sunday Neighborhood Watch
Today’s walk was around Millbridge. No one had stepped up to Q and I did not have time to drive around during the week to find a development to take us to so I chose the easy way out and just decided to have Neighborhood Watch here in Millbridge.
Myself and Radar walked 3.07 miles at a pace of 3.5mph. Little Torpedo the 2.0 of Radar rode his bike. While out on our walk, we saw Paper Jam and his 2.0. I pointed out the area’s to Radar to where some of the fellow Waxhaw PAX lived in Millbridge.
We discussed Radar’s upcoming Ruck walk and that him and Jingles did the Ruck event last night as well. We discussed the blood drive, Dad’s camp and now that its summer and Covid is ending we are getting back out full time to workouts.
Next Sunday’s Neighborhood Watch will be at Blakeney Heath, 9201 Autumn Applause Drive, Waxhaw. This is the home development of Kirby who will be on Q. Radar will be the CO-Q as myself and Posse are both out of town next weekend. The address is Kirby’s home where they will be leaving from. Please come out and join the walk and get to know your fellow PAX and support to these two Q’s.
Commitment Backblast
DISCS
WARM-UP
* Mosey to Nesbitt Park Circle
* Rocking night clubs * 20 Side Straddle Hops * 20 Imperial Walkers *Plank Position – Calf Stretches
THE THANG
* Mosey and do 5 squats at every tree on way up Nesbitt Park to rock pile
* Everyone grabs a lifting rock followed by partner exercise: P1 exercising / P2 running:
400 cumulative reps 4 exercises:
* 100 curls
* 100 overhead triceps
* 100 overhead press
* 100 chest press
* Put rocks back & mosey to Front of Kensington School – Partner exercise: P1 exercising / P2 running.
400 cumulative reps 4 exercises:
* 100 LBC,
* 100 Heels to Heaven,
* 100 Forward Lunges (2 is 1),
* 100 Squats.
* Mosey to Back of Kensington School 4 Corners – Burpees in the center, exercises in each corner:
(25) Bobby Hurleys / 3 Burpees
(25) Jump Squats / 3 Burpees
(25) Freddie Mercuries / 3 Burpees
(25) Speed Skaters (2 is 1) / 3 Burpees
Then Finished with 3 Burpees
* Mosey back to COT for Jack Webb’s. 1 Merkin/4 Air Press..2/8, 3/12..up to 10/40.
MOLESKIN
10 Pax at COT (2 Runners – Hollywood & Kid Rock, 2 Mashers – Popeye & Riddler, & 6 Boot Camp – Chainsaw, Demascus, Turnbuckle, Dead Head, Fuse Box & Ghosted)
Chainsaw – as always a beast during the partner exercises.
Turnbuckle – is getting faster, stronger, and refuses to take any shortcuts – your determination and grit are to be admired.
Demascus – minus the banter about his Patriots, pushed himself and is focused on getting back to the head of the pack and well on his was despite his injured feet.
Dead Head – great workout and congratulations on accepting your first VQ next week at Commitment, having only been with F3 a few weeks!
Fuse Box (a.k.a. Steve;-) – a gazelle in training…getting faster, stronger and funnier each workout I get to know you. Thank you for your tireless servant leadership by example, support, and dedication to your F3 brothers.
ANNOUNCEMENTS
- June 19 – Blood Drive 9am-1:30pm – Five Stones Church
Almost A Solo Workout
My watch hit 6:30am and I was the only pax in the lot, so I started my watch and began my warm up mosey (after thinking about getting back in my vehicle and going home to make waffles). I had only run a few minutes when a car pulled in and it was Judge, thank you Judge!
I knew Judge is a runner so I called an audible and decided to run the cross country trail with some pain station stops.
The stops included: SSH, squats, LBC’s, snow angels, curls and making X’s with bricks at the brick pile, curb dips, American hammers.
When we got to the football practice field we ran over to the bleachers and ran up all 8 of the stair sets. At the bottom we did 2 burpees, at the tops we alternated between 5 uneven arm merkins (using a high bench and a low bench) and 10 squats.
When we got back to the parking lot we pulled my tractor tire out of my truck bed and one of us flipped it 10 times while the other did plank jacks, then another round but doing LBC’s. And that was 7:30am.
I forgot to take a picture, but Judge can back me up, this workout really did happen.
The “Ultimate Warrior” in All of Us
Posted in behalf of Mayhem
Over the weekend, I was flipping channels at a rapid pace, ‘cause that’s what guys do. I stumbled across
A & E documentaries on wrestlers. Behind the scene stories on the Ultimate Warrior, Mankind, Jake
the Snake, etc. and a carton of ice cream later, I decided to tailor Thursday’s workout at Body Shop to
the wrestler in all of us. Thanks to the Pax for the buy in.
Turnbuckle brought his WWF coupon and 80’s wrestling mixed tape. One Star showed up in a “onesie” and cowboy hat. It was really cool, even though I haven’t gotten the image out of my mind or slept in 28 hours, 13 minutes, and 5 seconds.
OK, let’s roll with the Thang. In order to meet mashers and boot campers needs, I blended some WWF
moseys with mash gear (coupon, chair, rock, etc.).
- 3 WWF Moseys at different times around the parking lot
- “Rope Runs”-in WWF fashion, ran into wall (aka rope in ring), bounced off, ran to island, and repeated
10 times - “Karate Kids”-in WWF fashion, used side kicks to drop opponent on their ?x#$
- “Dusty Rhodes”-in WWF fashion, did a little fancy dance and punched with alternating arms
- “Undertaker”-in WWF fashion, lifted leg as high as we could and gave boot to opponent’s face (or groin for the cheapshot artist in the group)
- “Hulk”-in WWF world and Rocky 25, press coupon over head. Centerfold thought we were supposed to chunk them “out of the ring.” Always have 1 outlier in the bunch.
- “Ric Flair”-while saying “woooooooooooo”, replicate slap across chest movement with arm extended across body.
- “Mulkies”-for true WWF fans, they may remember the Mulky twins. They were famous for losing every match and getting the crap beat out of them. Their opponent would grab one of their feet coming off the rope and toss them over their head. To replicate this move, we did coupon swings.
- “Headbangers”-image ramming your opponent’s face into the concrete. When Big Ben started to grab La-Z-Boy, I had to stop him and explain it meant taking coupon and completing lawn mower pulls.
- Escape moves are a must in the wresting move. In order to kick out of a submission hold in 2.999999 seconds (before the 3 count), your abs have to be rock solid. Das Boot led us in outlaws, Stormy Daniels, and side scissor kicks.
I started a new job this week, so I have to cut this backblast short. If you don’t like it, fire me. Like
Kramer, “I don’t even work here.”
Announcements:
-Blood Drive is June 19th at Five Stone Church from9:00-1:30. Sign up or see Turnbuckle or Radar.
-Prayers for Premature as he is going through medical testing process. With you brother.
-Christ’s Closet needs socks, UNUSED underwear guys, and belts. Centerfold or Turnbuckle can take
them to Rice and Beans in Uptown Charlotte.
Love you brothers…in the most manly way possible. Peace out.
Mayhem
Oh, that McGee
McGee was scheduled to lead The Body Shop in April but conveniently went skiing a couple of weeks beforehand and injured himself out of commission for several weeks after that. Waxhaw was excited to have an F3 OG leading one of the newer workouts in the area, though it became apparent some were not as excited to see him.
“Oh, that McGee. I should have stayed home.”
Or when he called 10 burpees OYO to start the workout… “Really?!”
And when he began to explain his plan for partner work of 200 / 300 / 400 reps with 5 burpees each partner when exchanging between exercises and the running lap, One Star offered, “You guys grab him and I’ll beat the $#*% out of him!”
Midway through, there was a, “Who invited this [man of questionable lineage]? Don’t let him Q again!”
And after all that, the final partner work was 100 burpees, but with mere squats at the interchange.
10 PAX came and felt the wrath of McGee’s groin injury and left much more tired and hopefully a little stronger for it. It was a beatdown and the only disappointment was that the Waxhaw Form Police didn’t show to maintain their honor. The PAX held strong but the Form Police seem to have just talked a big game and didn’t come up north when multiple invitations were made well in advance.
Loop the Lake
Two guys together in the woods…the jokes write themselves so I’ll save my fingers the typing.
11:59 and it doesn’t look like anyone else is gonna show so I ditch the weinke and switch to a lunch time run.
4 laps around the trails were delightful…ly humid and miserable
If I’d known there was a Strava segment for the loop…
…it wouldn’t have changed a damn thing.
The End.
I found this on the internet
10 pax showed up at Calvary for Wednesday’s edition of Meathead. While humid, the weather was still cool (for June). After a semi-solid disclaimer, we got down to business.
Warm-up:
- SSH x 15 IC
- 2-handed swings x 15
- Windmill x 10 IC
- 2-handed swings x 10
- Squat and hold/pry x 5 IC
- 2-handed swings x 5
Main Thang:
- Neupert: 10 sets of 5 double clean and military press
- Complex: 3 lawnmowers, 3 high pulls, 3 snatches EMOM for 10:00, switching sides every minute
- Easy Strength:
- 2 sets of 10 somersault squats
- 2 sets of 10 upright rows and merkins – super set
- 50 swings however you want
- Static hold: :20 overhead/:20 rack/:20 suitcase – singles or doubles, 1:00 rest. Repeato.
- Mary: 2:00 elbow plank to end of workout
COT: Thanks to Strange Brew for taking us out.
Announcements:
- Beer Run tomorrow at noon. Launching from Devil’s Logic. Often confused with the Beer Mile, the Beer Run has a much higher beer to running ratio, making it the preferred event for most pax. 6-12 beers and only 3-4 miles. See Slack or Tuck for more details.
- Muthaship GrowRuck – first weekend in August. Leadership training, F3 history, CSAUP, fellowship, all rolled into one. Approximately 80 pax have signed up with several attending from South Charlotte.
- The Crane Relay will be held on August 13th at 9pm. Teams of 5 battle for South Charlotte running supremacy. You’ll be home by 5 and your kids will never know you left and will wonder why you’re sleeping all day. You probably want to knock out your honey do list beforehand.
Moleskine:
- Thanks to the pax for coming out the other day and following my lead. Sorry for the delayed backblast posting, but I had trouble getting logged into the site for some reason. Maybe I’ve upset Udder and/or Wingman…
- I keep bribing Strange Brew to come to workouts by giving him Wii games and controllers. It’s been great having him out with us and he’s been putting in hard work. Eardrum has also posted at Meathead (and Base Camp) 2 weeks in a row. He’s still working on picking up the movements, but he’s making great progress.
- The somersault squats a/k/a weighted monkey humpers were a huge hit, although some thought an exercise with two giant balls between your legs should have a more colorful name. I will leave that up to the more creative pax among us. I found that exercise on Instagram, where Joe Daniels of Swing This Kettlebell was doing them. He’s got huge quads, so they must work. There were plenty of complaints about quad soreness, so these will be making another appearance.
- I’ll be DR the next 2 weeks, but Unplugged and Soul Glo will be stepping up to lead the workouts. Keep an eye out for a new program in July that will incorporate more singles.