9 PAX found their way to the airnaisum.
We came, we stretched, we conquered.
Those who opine that our flexibility style AO (which is now in at least 3 regions) is not a “real” F3 Workout are obviously trying to overcompensate for their own inadequacies.
Don’t worry, we are here to help you…just bring a mat.
ANNOUNCEMENTS:
Memorial Day Convergence: 6:30am launch, need volunteers to help set up
Blood Drive
I’ve heard it said that you shouldn’t discipline your kids when you’re angry. Perhaps that a bit of what I had going on this morning. Living less than a minute away from New Town Elementary, I was highly annoyed to find out that 1) there was a major construction project starting and 2) they were moving Watchtower to another location that makes me take the bypass around said construction project and 3) just kidding the project hasn’t started yet but we’re going to move Watchtower regardless. So I decided I was going to make everyone else miserable with me.
Despite the new (old) location, 24 PAX showed up for a bootcamp beatdown/MASH workout/2 random guys running through the woods. DICCS were poorly attempted by YHC and we were off.
Mosey around for a while
SSH
Slow Mountain Climbers
Downward Dog
Calf Stretches
We started with the 4 legged starfish. 20 reps of Derkins, Big Bois, Mike Tysons, Bomb Jacks. 5 Burpees in the middle, 2 rounds of everything. I made the comment early on that I was hating my own workout, which I take to be a generally good sign. We did some one-legged bridges in the middle which look a bit sensual but really work those hamstrings. I kind of waited for the six (sorry Zinfandel!), then moseyed around the long way to the Elementary school lot.
The next set was a real crowd-pleaser. We grabbed a “walking rock”, and then did 3 sets of 3 legs – lunge walk across the parking lot army carrying your rock, bear crawls back across the lot, and then sprinting back to your rock. Sprints were looking a bit like a trot at this point, and banter was turning into griping. Chastain definitely had the best form out there and was getting out the energy he’d been storing up for the past week. We finished with a few of Thor’s Hammers (American Hammers with rocks). Mosey to the front of the school.
Partner exercises here. Partner 1 ran the smallish loop, while Partner 2 did exercises. Total of 100 hand-release Merkins and 150 Knee Slappers. Shoulders and chest were feeling great at this point…
Finished by moseying to the lot of COT, jailbreaking home, and Have A Nice Day for a solid 90 seconds. It would have been peaceful if Schneider could have used his inside voice, but oh well!
The main banter this morning was just a continuation of the Playhouse chest-thumping about the almighty status of New Jersey. Apparently those from there haven’t heard that it’s the armpit of the nation. We’ve got a few good PAX from there, I’m just not sure how they haven’t figured out how much better the Carolinas are. Of course, they did move from there voluntarily, so perhaps they realize it but just can’t bring themselves to admit it yet.
Posse and Honeycomb heard that it was going to be a doozy and decided before we started to do their own workout in the woods.
Fusebox threatened me with a tire iron I believe. I learned early on that if I wanted to get out of a task like laundry or ironing, just do it bad enough and you won’t be asked to do it again. We’ll see how that works out for me.
O69 has really impressed me lately. His pace has gotten faster and faster, and it’s been fun to watch.
A small but hard working group of men this morning. Humidity markedly up. Madison promised us a FNG but alas he was a no-show and assumed to be fartsacking. Funny thing is he apparently lives about a Mickelson 3 iron from the Bagpipe start point. Maybe next time. Disclaimer given and off we went.
THE THANG:
Mosey down to Ballantyne Medical Place, hang a right and up the hill. Cross over Brixham Hill into a nondescript parking lot with some decent lighting.
COP:
Mosey to the front of Sarah’s Y and spread out on the railings for:
Incredibly short mosey across the Y lot for 4 parking lines of suicides.
Mosey down to Ballantyne Corporate Place, past fitness trail and over to parking lot behind Snyder’s Lance building for a game of Blackjack. Blackjack consisted of 1 merkin at starting point, halfway across the lot for 20 squats. Back for 2 merkins, then 19 squats, 3 merkins and 18 squats… Well you get the idea. Not gonna lie – this one was a grinder in the heat and hurt a bit. Very little mumblechatter as we were in our own heads and grinding. Total of 210 squats and 210 merkins.
Time was nearing and we headed back to our start for one minute of flutters before 6:15.
Moleskin / COT:
5 from Bagpipe joined with 13 from Swift for COT. As graduation season is upon us and many of us have worked tirelessly alongside our children to get them to this proud moment, I chose to read a quote from a commencement speech in lieu of closing prayer. I’ll leave it with you as well. From Vernon Jordan in his 2002 speech at Howard University:
“You are where you are today because you stand on somebody’s shoulders. And wherever you are heading, you cannot get there by yourself. If you stand on the shoulders of others, you have a reciprocal responsibility to live your life so that others may stand on your shoulders. It’s the quid pro quo of life. We exist temporarily through what we take, but we live forever through what we give.”
Yesterday YHC took the lloonngg trek from the Bushwood/Marvin country club to Flash/Cuthbertson to say hey to some old friends and maybe pull off a little marketing for the ever-growing Marvin Location. I looked at my 5:10am Alarm setting (says Bushwood/Dromedary) turned it off and swiped Green on the 5am Cutty alarm that had been neglected for quite some time, then took the 15minute trek to Flash with Inspector Gadget’s 2nd Q. Was great to see some old familiar faces. From time to time we have get up and check out some old stomping grounds. It was like the Flash/Ignition crew had seen a ghost as I walked up. Truth be told, the Bushwood crew is closer to SOB and will often times cross county lines and hit up Firestarter on Mondays. I thought to myself it would be a nice change to head down New Town Rd and double dip by taking the opportunity to re-invite the PAX to the far West Side site to meet the many new faces of F3 in the Marvin area. Heard Gerber yell out he was Hard commit, so I knew we reached someone.
On to the Workout; 17 PAX showed up in the sticky weather for a beauty of a morning that had a huge Orange supermoon and a good ole Tanyatine Q. I am commonly known for a pretty regimented Q that mixes a little bit of everything from stretching, Ployo’s, Running, and Rock work. This would be no different, except with a bit more mileage into the mix
Warmup: Mosey to regular Lot
Thang:
After the Warmup, it was clear we would be in a sticky situation with the 70+ degree weather and abnormally high humidity. we took a rather long jaunt to the rarely used north side of the course through the woods to MC and Arborvitae ln. At the corner of Arborvitae and Autumn blossom, alternate 10 merkins and 10 Speedskaters (2:1) at the four houses to the circle on Running horse. Mary for the 6
On Running horse, 15 Drydocks at the first circle, 15 Jump Squats at the other with 3 burpees in the middle both ways. Repeato 3x until the sweat starts dripping. This was a bit longer of a run than I think we all expected! Mary for 6 with some Big boys with Gerber and Flo in the lead.
Take the long trek back to the favorite rock pile. Crank up the tunes to Lithium on Sirius with some Social Distortion, Nirvana, Veruca Salt, and STP. Each PAX line up in a parking space ready for Suicides. Start with 10 of the exercise called out, go to short/mid/far line doing 10 reps at the beginning for 30 total reps.
Rifle carry rock to rock pile, head back to COT where Smuggler and Long Haul decided to have their weekly sprint to the Finish; Great job fellas!
End with the Favorite-Finish-Fiji-Fast-Feet Merkins for the last 45 seconds. Say that Five-Times-Fast!
MOLESKIN:
We definitely got more mileage than this guy expected! Somewhere between 3.3-3.5 miles for some! great job by all the PAX sweating it out (YHC was dripping through the wife-beater and T).
Some general observations: Great to see Kinish back out here hopefully making it more of a habit again, Awesome to see Both Gerber and Rockwell head on over to Bushwood today and take me up on my Cross-over challange, Zidane hit up his second workout and will hopefully start to be a regular-Go to bed earlier buddy!! And finally, huge props to Deep dish for killing it before going under the knife tomorrow.
As previously stated above, look at the schedules on the F3 SouthCharlotte site, there are now over 18 locations to choose from just in Waxhaw with exercises at different times to suit your needs. Go out and check out some new sites, or visit some old ones, cross over the boundaries, see what SOB may be doing. I guarantee you will meet some new faces and the familiar ones will be happy to see yours.
Announcements:
Enjoy the week fellas! see you somewhere new tomorrow!
Ignition Back Blast 5-24-2021
DISCS
Warmup
Mosey 0.25 miles to circle behind CHS
15 side strattle hops,
15 Moroccan night clubs,
leg stretches.
The Thang
Mosey 0.25 miles to Champion Forest entrance.
Round 1 – 1 mile run down road, alternating 30 mailboxes on right hand side 3 merkins & 5 squats. Then, 1 mile run return to entrance – single file Indian Runs.
Round 2 – 1 mile run down road, alternating 36 mailboxes on left hand side 2 burpees & 5 (2 is 1) speed skaters. Then, 1 mile run return to entrance.
Mosey 0.50 miles back to COT
Moleskin
10 Pax put in 5+ miles taking Tour De Champion Forest Mail Box Mania.
Dasher, Gerber, Transporter, Sugar Daddy, Easy Button & Ice9 always leading from the front as the Gazelles.
Deflated, Foundation & Rubbermaid nice work pushing yourself following right behind.
Nice work fellas…honor to Q with y’all.
Announcements
5/25/2021 – Watchtower moved to Weddington, not Newtown Elementary until further notice due to road work.
5/31/2021 – Memorial Day Convergence – Murph, Mash & Boot Camp @ Nesbit Park 7am.
6/19/2021 – Blood Drive 9am-1:30pm – Five Stones Church
When YHC pulled into the parking lot several pax were already gathered, chatting it up some. Sardine greeted me first, I hadn’t seen him in some time. Floor Slapper showed up at 0529 and took his time to join the rest of us. At 0530 the pax were disclaimed and we were off for a lap around the track then circled up for COP.
COP
The Thang: We moseyed over to the bleachers used to be and partnered up. Partner 1 performs called exercise while Partner 2 takes a lap up the stairs, around the sidewalk and back. Flapjack.
Circuit Work
We then broke out to the dugouts since the bleachers were nowhere to be found for some circuit work. 3 rounds of Incline Merkins x 10, Dips x 15, Squats x 20.
Starfish
We yogged back over to the track and did not heed the sign to engage in the Starfish. 10 Merkins in the middle, Flutter Kicks x 20, Carolina Dry Docks x 20 , LBCs x 20, and Diamond Merkins x 20. Repeato. Quick time check and we had a few minutes for Mary
Mary
Done
Moleskinny:
Announcements:
Quotes from the Gloom (heard at various times throughout the workout):
Yes, the mumblechatter was riveting throughout, but on to…
The Thang
Moleskine (i.e., Spreadsheets from the Gloom)
Note to self: Apparently I should have come early and spread some grass seed and/or turf across the outfield, as there was probably more dirt than grass out there while we were doing walking lunges across the field. I think I still have some pebbles lodged in my knee skin (and I’m the one who recommended knee pads, too).
Flashback: I showed up for my first F3 workout exactly 52 days ago, on a chilly Friday morning. Even though the AO was Swarm and Dasher was on Q, I still came back the next week, and every week since. I am so glad I did. It has been a great ride so far and it was a pleasure being able to have my VQ there at The Lycan with some great Pax.
Reflections: One question that came up towards the end of the workout this morning was, “What’s with all of the 14’s?” Good question. Today is actually my 14th Wedding Anniversary. For the last 14 years, MDunkin has been a great companion, an amazing light and support to me. Over the last couple of months, she has seen the good that has come from me being a part of this F3 fellowship and she loves it. I dedicated this workout to her both with the number of reps (almost always 14), as well as with the “up and down” symbolism of the specific exercises. While we were planking in pain this morning, I shared with my fellow Pax that marriage (like most relationships) can definitely be filled with a lot of ups and downs. For me, it has been about tempering those highs and lows—not necessarily being a flashy guy, but being a dependable and faithful husband and father. That is what is important to me. Just wanted to share it with all of you. Thanks for being great examples to me and my family!
Announcements
DICCS -given to include all the regular stuff
Warm Up
Mosey around side lot to front of middle school
Continue to mosey down to the front of the high school.
The Thang
High School Side Alcoves:
20 dips on benches
15 donkey kicks in first alcove
15 mike tysons in second alcove
back to front of high school…
Repeat X 3
Partner Up at Back Parking Lot:
EACH: 50 curls, 50 shoulder presses, 50 squats, 50 LBCs
One runs to end of lot, other exercises
“Dog Bone” Web:
7 merkins one end, 1 jump squat on the other
until 1, 7
skip…
Final Path to COT with Stops at Light Poles:
1 burpee, increment 1 at each light up to 5, then decrease by 1 down to end
COT.
Moleskin
Enjoyed leading this group of men from veterans to rookies. Everyone pushed hard. Few call outs today:
Tonyatine – great work, good to meet you, way to represent with ‘tine’ pronounced ‘teen’ (Havertine)
Snowball – welcome! way to come out on your own and way to finish!
Elmers – great seeing you hang tough.
Chatterbox – hard keeping up with you on the partner work! awesome job.
6th man – Beetle. Thanks for sharing and I learned what Beetle Bailey is today. Keep coming out!
Announcements