Setting the Neighborhood Watch bar with Briarcrest
The May 16th edition of Neighborhood Watch brought us to the BC with big lots. Zinfandel promised a big turnout and once again he delivered. We fed off the overnight campout held at BC ran by Gerber. Lots of 2.0’s came out to join us as we went through the trails from one side of BC to the other. Fun was had by all.
Where does that Trail go to?
So this past Sunday’s Neighborhood Watch brought us to Prescott in Waxhaw. Radar and Posse started off with a Pre Ruck. They returned to the parking lot to meet up with myself and Shriver. We quickly walked some of the streets of Prescott and then headed into their trail where we came out on Waxhaw Marvin Road. Posse then said who knows where the trail across the street at Town Creek Park leads to? So I said…lets go and find out. So off we went. We took the dirt trail which we found out connects to Millbridge at the Creekview extrance. Posse was so excited to find this new trail for us to use. His excitement was then killed by the fact that in three consecutive weeks Neighborhood Watch has hit all three of his forbidden developments to walk in for Neighborhood Watch. As we walked past Wrigley’s neighborhood, I had thought about us gracing him with Monkey Humpers at his home but we were running late so we continued on.
I’m number one
Who needs enemies when you have friends like these, right Chicken Little?
.
Yesterday morning following WXW Express I told the Chicken I’d go to Prickle and Goo with him and break his broga cherry. Less than 30 minutes later and I’d committed to substi-Qing Cowbell for an injured Bluescreen. So when Gerber does his afternoon marketing for the Cowbell I get a 
from Chicken.
So now I’ve gotta come up with something to cure the fever
In my head I’d been rolling around the ideas of some station work, similar to what we’ve done regularly at Diesel. Only this time we’d throw some sprints in there because who doesn’t love a good sprint?
Starting with a long mosey around the Target parking lot I informed the PAX this was the slowest they’d be allowed to run the rest of the morning. I felt a little bad for Chicken Little missing out on Prickle and Goo so we warmed up with a few stretches to give him an idea of what he missed. See GroupMe for how he REALLY feels about his choice to attend Cowbell.
So here’s The Thang. There are 4 rows in the PetSmart parking lot so we divided (roughly) evenly between each one. Card at each lane included instructions. Do the exercises then grab your kettlebell and shift down one lane until you’ve done all 4. Upon completion run a lap until the 6 is in.
| Round 1 | |||
| Lane 1 | Lane 2 | Lane 3 | Lane 4 |
| 30 Squat Thrusters | 30 Chest Presses | 30 Curl to Press | 30 Kettlebell Swings |
| 20 Walking Lunges | 20 Walking Lunges | 20 Walking Lunges | 20 Walking Lunges |
| 10 Merkins | 10 Merkins | 10 Merkins | 10 Merkins |
| Curb and back sprint | Curb and back sprint | Curb and back sprint | Curb and back sprint |
It was such a hit! Everyone was so excited when I told them there was another card with a second round of exercises listed
| Round 2 | |||
| Lane 1 | Lane 2 | Lane 3 | Lane 4 |
| 30 Flutter/Chest Press | 30 Plank Pull Throughs | 30 Single Arm Press (each arm) | 30 Goblet Squats |
| 20 Bonnie Blairs | 20 Bonnie Blairs | 20 Bonnie Blairs | 20 Bonnie Blairs |
| 5 Burpees | 5 Burpees | 5 Burpees | 5 Burpees |
| Around the lot sprint | Around the lot sprint | Around the lot sprint | Around the lot sprint |
A couple notes on round 2:
- 30 Single Arm Presses (each arm) was stupid. I would’ve audibled but Gerber and I started with that one, so if I had to do it everyone else did
- Goblet Squats into Bonnie Blairs was also dumb
- I was questioned on the usage of the word sprint on the around the parking lot. Sprinting speed is inversely proportional to the amount of time doing Cowbell
So with 6 or so minutes remaining I called a huddle with some Squat Thrusters followed by submissions from the PAX, including Chest Presses, Big Bois, LBCs, Merkins, and Curls.
Moleskin
A few months ago I attended Cowbell for the first time. The following week Chicken Little asked me how it went and I described it thusly: When you’re lifting you wish you were running and when you’re running you wish you were lifting. I think that’s how you know you got a good workout is when all parts are equally terrible. To tell the truth, I was a little nervous putting this one together. After the beating Bottlecap gave us last week, the last thing I wanted to was to come in with too easy of a workout. Judging by the death threats I’ve gotten, I think I’m clear in that respect.
Regardless, I knew it was all worth it when Ice 9 told me I was #1 while driving out of the parking lot
Gates at Ansley is a thing?
DICCS given, FNG introduced around, and we’re moseying.. SSH/IW/Morrocan Nightclubs/ some other stuff x18 reps to warm up.
Thang: Mosey’d off campus to check out the super smooth pavement in the Gates of Ansley. Before we did though, we caught a seat wall for some step ups and dips x2.. Once in the neighborhood, we did a burpee at every mailbox on the left and big boys at every mailbox on the right (at the halfway mark we switched to merkins on the right, stayed with burpees for the left).. That one looked better on paper, cause that was brutal. Mary’d til the 6 got in and mosey’d back to the MES rock pile. Partner up and do rock work while other partner runs, to burn up the rest of the time. Bust it back to COT where Smuggler and Long Haul try to see who can pull a hamstring faster.
Nice cool morning and the pavement in the Gates really is pristine, gloves not even really needed. Bunion took us out. Need Q’s for Last Call, which is moving to a 6:02 start now that school is out. Welcome FNG Mike Howard from Firethorne. He is in the rubber business (more like sells rubber to tire manufacturer’s, but that didn’t matter for naming) so he’s Tickler..
Does Size and Speed Matter?
DiCCS Given
Warmup – Mosey around Weddington Elementary plot of land (from COT to 12 mile rd to second entrance on 12 mile, back to COT). Jimmy Dugans, Calf Stretch, Runners Stretch, Downward Dog, Upward Dog, Moroccan Nightclubs.
The Thang
Run same loop as opening mosey, stopping at every light – 10 Bobby Hurleys. At the second entrance road from 12 mile, every light 10 SSH.
Mosey to Hill. – 7’s – Merkins/Low Slow Squat
Mary – 25 LBC’s, 26 Heels to Heaven
Mosey to Drop off Circle – Partner Up. P1 Runs Lap, P2 does called exercise, flap jack, continue until all reps completed. 100 Derkins, 100 Balls to Wall Should Taps
Mosey to second drop off Circle, same Partners. This time 200 Dips, 100 Step Ups as a team. a few rounds in time called, back to COT
Ye Olde Moleskin – Title of today’s backblast is derived from the first set of partner work and the question Damascus asked me regarding choosing partners, “Does Size and Speed Matter?” – My response – Nope, but it might for your M! (ooh!)
Other notables – Damascus enjoyed the opening Mosey, but he seemed disappointed it wasn’t a full mile. Mad Dog liked the 7s hill work in the wet grass, with 20 minutes left to work in soaked socks and shoes. Maple Syrup missed the AO change and came in hot. Other cars oddly on campus, which leads to Mad Dog’s timely and smart reminder – don’t get lazy with headlamps. We did run about 100 ft on 12 mile, not the smartest idea without head lamps, i’ll take ownership for that. My headlamp was in my car, too lazy and stupid to get it. Bloodrive 6/19, Five Stones.
YHC took us out
Running it back
YHC was talking with Deep Dish a few weeks back and offered to take a Q at Hawks Nest, lo and behold the day after Memorial Day was available. If you don’t know YHC, or haven’t been around me during the May of any of the 8ish years I’ve been posting, you may not be aware of my fervor around remembering the fallen. The 7 men who posted at HawksNest this morning were resoundingly reminded of that fact, and that my personal belief is Memorial Day = The Murph.
The Thang:
Run to OP and circle up for a quick COP (IW X20, LSS X20)
Mosey to basketball courts and partner up
Partner 1 runs to one of the two playgrounds for 5 Pull-ups while Partner 2 completes merkins while they wait
Upon Partner 1’s return, both partners complete 15 air squats, then partner 2 heads out to complete 5 pull-ups while Partner 1 completes a set of merkins while they wait.
Flap Jack, Repeato, until both partners complete 10 sets of Pull-Ups
Mosey back to the launch point
Circle up for Mary consisting of Flutta, H2H, and Freddie Mercury
Donezo
Moleskinney:
It was great to work out with a solid crew of PAX, where I believe the average age (less YHC) was 50+. A very RESPECTful effort was offered by all. YHC had intended to use effort in order to silence the mumble chatter for which the ‘nest is famous, but Trifuesnik was sleeping off their Memorial Day, so we just had strong PAX getting after it in relative silence.
Math is not my strong suit. I had planned to do 3 person groups in order to ensure enough room on the various pull-up contraptions. When the numbers turned out to be below average, YHC dropped to partners and flubbed the calculation on the squat count. So a half-murph turned into a 50 count pull-ups, ~100-150 merkins, and the full 300 squats… Q fail.
F3 is good living, based on the examples provided by Snuka, Chopper, Hopper and Mr. Magoo. I hope I am going half as strong in 12 years (yes I’m that stinking young boys).
There was quite a significant bit of “out-gassing,” audible over the chirping of birds and grunting of PAX, likely evidence of hops and beef enjoyed in droves over the long weekend. Its a statement when there is so little mumble chatter during a workout that YHC is resorting to flatulence commentary to fill out a back blast…
Geraldo isn’t “fast for a big man,” he is just plain fast. YHC tried to drop him on the half mile back to launch from OP, and he dogged me every step of the way, despite us reaching speeds in excess of 6:50/mile
It is always an honor to be trusted to lead, especially when its a group of Wiley veterans like this morning’s PAX. I was smoked when I got home, hopefully they were as well. Until next time…
SYITG
-Flipper
32 minute workout
Diccs and mosey, stretch, mosey …
Easy workout today, timed intervals. 1 min, 2 min, 3, 4, 3, 2 & 1 minute of 5k pace with equal recovery running after each interval. It’s only 32 minutes, but actually felt like plenty. 15 to warm-up and cool-down.
Most PAX (including mine) arms and shoulders were smoked from yesterday’s murph workout, so good that today was running only. And we had a big group, 12 PAX post this morning, I thought numbers might have dipped after that big weekend. We kept the PAX together by circling back up for the 6th during active recovery. We logged around 6-7 miles. Gerber led the way most of the workout, along with Easy Button and Chastain. Dasher was right there too and took the lead for an interval or two. Glidah was all over and just seemed happy to be out there. Really proud of what I see Fusebox doing, he has committed to at least 1 running workout per week and he usually shows up to two of them. He’s def getting faster. Ghosted and his long sleeve shirts and pant joggers made another debut, way to cold for him to show any skin. Sugar Daddy was there for the pre-run … are you showing up for the pre-run at the running workout? Chicken was his bright cheery positive self, love that man. Halfback … kotter … which is it made a re-appearance, first the murph and now express, let’s go dude (was killing it too). And we had special guest appearances from two of the LRC crew, Smithers and Foundation. Smithers was turning up the heat for a few intervals.
Blood drive reminder (Radar), WWC June 10 trail race 5:30 (5k/10k), I took us out.
F3 Waxhaw’s Next Nantan
For those who weren’t at Waxhaw’s Memorial Day Convergence, I wanted to share an exciting announcement for our region. While some of you think that F3 runs smoothly on its own, this organization is special because of many HIM (High Impact Men) continue to live selflessly in order to reach more men.
There are about 50 Site Qs who help keep our workouts active, relevant, fun, safe, and growing. Then there are 10 guys who have been selected to “The Board” to help F3 Waxhaw on mission and accelerating in all areas. I have had the honor of being a part of this Board since we launched almost 2 years ago (NOTE: What is “The Board” and what do they do? See below for more details).
Today, I was VERY excited to handoff the Nantan role to Gerber. (NOTE: What is the “Nantan” and what does he do? See below for more details). The vast majority of you know Gerber because of his speed, his tripod, his love of ClyentDinner, or because his 7 year old son SpeedBump has kicked your butt during a workout at some point. But I have gotten to know Gerber a lot better over the past couple of years and I want to share some items about him:
- He is a lawyer
- A loyal friend
- A lover of Dr. Pepper Zero Sugar
- Devoted husband
- He might be a little OCD
- Has had double hip surgery
- Been hit by a car while biking
- Tremendous Dad
- Loves calf sleeves
- A work in progress
- BirdDog’s biggest customer
- Man of faith
- Has a tremendous backstory and has over come a lot
- Passionate about F3
This is just a little bit about F3 Waxhaw’s new Nantan. He is going to help F3 Waxhaw go to the next level. HOWEVER, one thing that the Nantan role is not . . . A lone soldier. HE NEEDS OUR HELP. Let’s line up alongside Gerber and work together to accelerate all 3 Fs . . . Both personally and as a Region.
I will be praying for Stase as he takes on this new role; for wisdom, for discernment, for protection in his marriage, for his health, and for an overwhelming group of men to rally around him to encourage and uplift him. LET’S DO THIS! ALL THE BEST MY FRIEND!
F3 WAXHAW BOARD:
- NANTAN: Gerber
- WEASELSHAKER: Chastain
- 1st F FUNCTIONAL Q: Carb Load and Dasher
- 2nd F FUNCTIONAL Q: Chicken Little and TBD
- 3rd F FUNCTIONAL Q: Shop Dawg and Centerfold
- COMZ Q: Zinfandel
- Q OF EXPANSION: Posse
NANTAN: The Q of the Region. The cultural and spiritual leader of his PAX, who represents but does not govern. Encourages the “Plant/Grow/Serve” mission and ignites the need for male community leadership amongst the Pax.
- Intentionally Pursue Expansion by encouraging the planting of underserved areas in the region
- Constantly Encourage Emotional Headlocking by all PAX
- Be a leader in all three F’s . . .
- 1st F : Always in a state of progressing fitness
- 2nd F: Attend as many 2nd F events as possible, not running for mayor though
-
-
- Avoids factionalism in region (cliques)
- Treats all men the same, not identifying with any particular group
- Seen as representative of all the PAX in region, not just “my” guys
- 3rd F : Encourage PAX to a life of Purpose in whatever form their Faith takes
-
- Don’t allow one view to dominate by majority or silenced by minority
- F3 is a First Amendment culture. Every man gets to speak his mind
- F3 is a LOVE culture, in which the freedom to speak one’s mind comes with the responsibility to do so in a manner that best breeds Fellowship. This is a delicate and narrow line to tread, and the example starts with the Nantan.
- Balance Regional Needs with F3 Nation Needs
- Keeps Board meeting frequency and agendas relevant
- Presence on F3 Nantan Slack Channel
- Attend F3 Nantan Conference Calls
- First point of contact for F3 Nation
- Take responsibility For Outcomes and Encourage movement (I2 – Individual Initiative)
- F3 is a movement, decentralized, spread quickly
- Teach what we know (Freed to Lead/Q-Source), make clear the mission, reward all forms of initiative and manage the consequences
- Decentralized leaders have the skill needed, know what to do, see it and have the confidence to do so without fear that they will be cut off at the knees if they fail. That kind of leadership is explosive and the very thing that drives Movements forward dramatically
Kickoff to Memorial Day Weekend Birthday Bash
Welcome to Diesel and I am your host and guest of honor for today’s workout here at Diesel. I chose to Q this weekend in celebration of my 43rd birthday.
Due to the busy holiday weekend I am late with my backblast. But like they say…better late then never. Rumor has it that im actually not that late compared to someone like Posse who is still weeks late in turning in his backblast.
The Bottom Line:
Disclaimer provided to the 13 Pax in attendance.
I wanted to do something a little fun for this weeks workout. Since we are a 0.0 site…I had the Q juices flowing and didnt want to just stand around. As Premature stated…man…someone has some energy to move this morning.
So we started with warmups first:
A: Moroccan Night Clubs
B: Imperial Walkers
C: Side straddle hops
D. Potato Pickers
E. Stretch to the right foot / Stretch to the left foot
F. Shoulder stretch (arm across body) each arm
G. Tricep stretch (old baseball elbow stretch) each arm
H. Downward Dog and Upward Dog
I. Calf Stretch Each Leg (The Damascus favorite…told me I wasnt a good Q unless I included these in my weinke)
J. Sit on your six and spread your legs open…stretch down the center, to the left and to the right
The Thang:
Let’s Mosey. Neighborhood Watch…meet Diesel! We took a walk around the campus of Five Stones Church where the Pax talked it up…around Mt.Chiseled and up to Cuthbertson Road and back. Along the way we stopped at different times and myself and a long with others that I called upon led us on different exercises such as Side Straddle Hops, Big Boys, Squats, Merkins and a few others.
Returned to COT area and completed the following:
- Bent over rows (coupon)
2. Overhead press (coupon)
3. Canadian Beavers (bricks)
4. Curls (coupon)
5. Merkins
6. Hammer Curls (bricks)
7. Overhead Tricep Extensions (coupon)
8. Weighted Shoulder Shrugs (bricks)
9. Recalc’s Curb Squats
10. Scarecrow
11. Bobby Hurley’s (I love seeing Mayhem cringe when hears the name of a great Duke basketball player)
12. American Hammers
13. Lay down chess press (coupon)
14. Speed Skaters
15. Captain Morgan Squats
16. Al Gore
17. Outer Curl/Muscle Flex Curl (bricks)
Moleskinny:
I absolutely love Diesel. It is my favorite AO to workout at. I one day hope to become site Q here when Chastain and Brutus decide it is time to move on. The workout which doesnt always need to include running brings a change of pace and something different to our region. What I enjoy about this site is the chatter, laughs and good times had at this site. Diesel is a site that everyone should try at least once. We have the reputation of being slackers and the weaker link AO, but when people show up, they learn that you do get a quality workout in at Diesel. Some of the big guns in F3 Waxhaw have shown up recently to Q Diesel and they seem to have walked away with a new found respect for Diesel.
Announcements:
Memorial Day Convergence: 6:30am on Monday 5/31 at Waxhaw Elementary
Beer Run: June 5th. See Zinfandel for more info
Christ’s Closet needs your help. They need help with clothes folding. Please come out and help fold clothes on your free time. Any time you are able to give helps. Saturday’s 10am to 1pm or if you need a week day/night, please contact one us on the CC team to get you access to the building. Family friendly. Can be used as a service project.
Rice & Beans is in need of men’s underwear, socks and belts (men’s, women and kids). See Centerfold or Turnbuckle for more info.
Blood Drive: Saturday, June 19th at Five Stones Church. Sign up now:
https://www.redcrossblood.org/give.html/drive-results?zipSponsor=F3&cid=siebel&med=email&source=bdc_email&utm_source=siebel&utm_medium=email&utm_campaign=bdc_email&fbclid=IwAR2RK_sOXpW63KZp0Et6BjKgZZpgS3Sjqa283-YYfvI3sT7SGuC04ue8X3s
2 Fer One
As is often said in a backblast, better late than never. Sometimes work and life intervenes. But I am within my 1 week window, so it still counts as an official BB. Here is what we did at The Bottom Line and The Maul last week.
The Bottom Line
The Thang:
Disclaimer provided to the 10 Pax and off we went. Moseyed up Bridgehampton drive to an area that YHC had eyed for our first exercise and here we partook in a standard warmup. The area where we were was in the middle of 4 cul-de-sacs. The group was broken up into 1’s and 2’s with 1’s headed one way and 2’s the other. Run to the furthest CDS and perform the exercise that YHC had laid out. Run back to the center meeting point for 15 sumo squats then work your way around the 4 CDS. Exercises in each CDS consisted of 15 diamond merkins, 15 wide arm merkins, 15 right arm staggered merkins and 15 left arm staggered merkins.
Headed back to the basketball court beside the launch site. Here YHC had laid out some gear for some 4 corners. The group counted off by 4’s. Corner 1 was the timer and was tasked with running to the parking lot for 5 burpees then back, Corner 2 was bicep curls with cinder blocks, Corner 3 was goblet squats with kettlebells and Corner 4 was tricep extensions with plates. Whenever Corner 1 finished their burpee run we rotated stations. 2 passes through the stations for everyone.
A little time to kill so we gathered around the gaga ball pit for some clock work. Get in incline merkin position and where you were on the wall was your 12:00. Someone called out a time and we hand walked to that time followed by 5 incline merkins each time. 5 minutes of Mary and done.
Moleskinny:
Great core group out there at The Bottom Line. Appreciate the first timers like Sweetwater coming out and checking it out. Brexit is doing a phenomenal job building TBL up and setting the stage for future Indian Land sites. Inkwell and I even EH’s a homeowner who was coming down his driveway to check out why a bunch of guys were doing pushups in his cul-de-sac. He asked if it was that M3 thing. I said yeah its F3 and we will see you next Tuesday at the clubhouse. Schooner and Myrtle continue to kill it out there. I can’t wait for the 2nd F get together with you guys in the F3 cul-de-sac there in the neighborhood. Mighty and Midriff obviously have invented a way to clone themselves because it seems like these guys are everywhere at every workout.
The Maul
The Thang:
12 Pax were properly disclaimed and off we went stopping at the Wells Fargo ATM to circle up for the warmup. Prior to warming up we knocked on the ATM for a while to try and stir Escobar but to no avail. After a COP of Hillbilly’s, merkins, Peter Parkers, Parker Peters we noticed a shadowy figure racing to our group. As we all waited with baited breath the mystery 13th Pax was none other than Big Tuna. Sorry to Tuna for finishing the warmup just as he got there but we had places to be and things to lift. Time to pick back up our mosey over to St. Matt’s.
At St. Matt’s instruction was given to grab a lifting rock but fair notice was also provided to expect high reps. Rocks were chosen and we then lined up abreast along the bushes in the parking lot. Partner up with P1 staying and performing the lifting exercise while P2 runs to the clearly designated area between the 2nd lightpost and grassy island. Upon reaching said spot P2 does the called exercise and runs back to flapjack with P1 until reaching the designated number of lifting reps. Here is what each round consisted of.
1 = 250 total bicep curls and running exercise was 10 J-Lo’s (R+L = 1)
2= 200 total squats and running exercise was 20 H2H
3 = 250 total overhead presses and running exercise was 10 dying cockroaches
4 = 200 total lunges (R=1 L = 1) and running exercise was 20 flutters (I think)
Not sure that we fully made it through the lunges but it was time to head back to launch stopping halfway at the Wells Fargo ATM (still no sign of Escobar) for some Mary. 1 minute left at launch for some plank then time.
Moleskin:
This is one of my favorite workouts because with those many reps you definitely feel it. And you get to throw in a little running and abs. Solid work out there by everyone. I got the pleasure of working out beside Olaf and Cold Cuts. It was great catching up with Olaf who is back stronger than ever from the IR and great meeting Cold Cuts. Enjoy those Phillies games with the daughter…those types of things to bond with them are priceless aren’t they? Big Tuna obviously was not winded by having to track us down at the start because he was ready to sprint it home to launch. Tuna loves the sprints. Thanks to Loogie and Patent Pending for doubling up with me this week and making both my Q’s. Speaking of posting a lot, my man Frankie is hitting the pool/beach season head on and posting like a fiend. T-claps. Kirby as well with the solo pre-run. TnT (the new nickname that I am going to start pushing for Teddy and Tagalong) are dynamite leaders in F3. Thanks fellas for all that you do. Good to see Mic Check making it back from his back injury. Mic Check said that he is getting there and not 100%. A 100% Mic Check is going to be scary. Most of us can barely keep up with him at less than 100%. The IT pro in Wingman came out when I was explaining the “general area” to run to for the ab exercises. You know by now there are a lot of generalities in a War Eagle Q.
Announcements:
- Beer Run June 5th. If you can make it and are even debating it…do it. It is an immensely fun event.