8 men gathered at Cuthbertson after our workouts to welcome our 2 newest Board members and discuss removing the Bot from the Playhouse how we are accelerating in all 3 Fs. This backblast is an attempt to share with the PAX what the Board discussed and the actions/takeaways from the meeting.
MEMORIAL DAY CONVERGENCE:
I’ll end this backblast with the same message from a couple meetings ago . . . A SINCERE AND BIG THANKS to all the leaders of F3 (and especially these Board members).
From the very dark cinema side lot, we circled up for jumping jacks and time bomb burpees.
The Main Event
Forming an Native American Run from the shopping center to the St. Matts brick wall via Elm.
50 shoulder taps & run to the curb
40 hip slappers ”
30 regular push-ups ”
20 incline push-ups ”
10 decline push-ups ”
Run to the weird neo-classical financial building with the fountain
50 squats & run to the bush
40 Sister Mary Catherines ”
30 Mountain climbers ”
20 step ups ”
10 jump ups ”
Native American run back to AO
50 LBC & run to the curb
40 Flutter ”
30 Dolly ”
20 Freddy Mecury ”
10 sit-ups ”
Finish with Time bomb burpees and jail break home.
Announcements
Beer Run
Functional Fitness Challenge
GrowRuck
Get vaccinated
Moleskine
A boisterous crew, but we did enough miles to keep anyone from getting too silly. Circuit City, Mic Check, Morning After, Floor Slapper and War Eagle out front. Good to see Olaf back. Cooter asked for no hills and I delivered. He’s cancer free for 2+ years, prayers up for that.
Same as my last Q at Dromedary with rain in the forecast, Weinke was prepared to utilize the multiple canopies at the Marvin campus and to stay somewhat dry. Upon arrival, very little rain falling and radar looked clear so ventured around the campus but kept the canopies and amenities in play for some fun (pain). 12 Pax, 2 mashers.
Warmup
Mosey around parking lot. SSH, IW, Plank. Stretching – up/down dogs, calves, runner’s pose.
The Thang
Mosey to entrance road. Multiple stations (9 in total) for 9 different exercises. At each station, start with exercise #1 for 10 reps. At each subsequent station, add an exercise and increase reps of subsequent exercises by 5. Mosey / run between each station and sets. When all done, total reps = 1,050 and roughly 2.5 miles in between.
Mosey back to COT.
Moleskin
Modified Weinke for hernia and shoulder issue sufferers (ie today’s Q). Therefore, lots of legs, no Abs or shoulders.
Announcements / Closing
Saturday folding party at Christ Closet 9:00 am to 1:00 pm.
Monday convergence at Asylum for mental health awareness. Guest speaker to be in attendance to address subject.
Rice and beans tonight uptown, North Tryon.
Firstly need to credit PAX this morning, as we did 3.5 – 4 miles and showed up about a minute over with ZERO complaints. Actually multiple “that was a great push” were said and that’s what makes it worth the 5AM alarm!
DiCCS were given including warning that we would be going on an adventure to uncharted territory in downtown Waxhaw
Mosey to Sweet Repeats parking lot for a quick warmup and stretch.
15 SSH
Calf Stretch
Runner Stretch
15 Imperial Walkers
Continue down that road (Rehobeth) to a neighborhood on the right. The theme of this adventure might be summed up as “Google maps showed these streets but not these hills”
Start at the top, run down the hill to 2 culdesacs, start on the left one and do 20 dry docks. Run to right one, 20 V-ups. Run back up the hill, 20 squat jumps. Rinse and repeat.
Mosey back across Rehobeth Rd to next neighborhood and stop at first intersection. These 2 streets made a horseshoe with 2 culdesacs on the right leg and 1 on the left. What PAX needed to know was 10 merkins at every street intersection and 10 big bois in every culdesac.
Started on the right leg which was already a good downhill and got to intersection of 2 culdesacs for merkins. At that moment realized the second culdesac was basically straight down hill which made for a fun time back.
After completing the right leg was back up to original intersection and to the left leg which had a cross street in between with a metal guard rail. After culdesac at end come back to that cross street to finish.
Well that was the worst of it (I think?)
Cross over metal guard rail and to the back streets of Waxhaw, heading toward ABI. Every intersection YHC called out an exercise for 10 reps which was about 10 or so intersections.
Get up to main street and grab some benches, 20 dips and 20 step ups, do this 3 times. At this point Ice 9 mentioned I was stalling for time (maybe) so we took the long run route back – did not realize how far it was to run back to sweet repeats and come around that way.
Made it back to COT at 6:16…ish
Great push by a lot of guys today. The new neighborhoods seemed to be a fan favorite so can’t wait to use them again and see if anyone else comes up with something good. All the packs seemed to hang together and when we made it back a little late had no complaints. Thank you guys for letting me lead.
Prayers for Mayhems friend Ken as he is having a tough time right now. Hopefully we can get him out here to F3 as sounds like he can use it.
Ice 9 to send out details for 5k for charity May 29?
Christ closet folding this saturday morning
After being MIA for two weeks I was ready to Q the Appetizer
From COT, started with short Mosey, to warm up w/shoulder, core and leg stretching.
Longer Mosey around the back of school, every 45 and 90 turn do 5reps of your choice, leading to the Rock Pile.
At the Rock Pile, pick your poison head over to playground for THE CLOCK
The Thing – The Clock, from the Book of Dana
I love copying and modifying another Qs, “The Clock” comes from the Book of Dana
4 points of the clock, 0, 15, 30, 45, do the amount of reps and exercise at each point, at 0 use the rock for 15 reps of your choice, the curve ball, as you move forward, you must also move back, ie, you start at 60, move to 15, go back to 0, go to 15, to 30, back to 15, back to 0. Worked out very well, everyone pressed hard, Thank you Dana.. I owe you one..
Ended with short Mosey to equal running for 2miles.
Appetizer, I am Co-Site Q, I miss when I cannot attend, Good to be Back.
C3Po, appreciate you keeping watch while I was away, I owe u..
I always love Q’ing at Chiseled, Great Site, Great F3 Brothers to lead.
Here lately I have been thinking about F3 and moto,
“Leave no man behind, but leave no man where you find him.”
Today I ask each man to find someone they could move forward, both in our workout and outside of F3..
DICS given, away we go.
From COT, started with short Mosey, to warm up w/shoulder, core and leg stretching.
Being warned by the Pax my loudness could bring the Brothers in Blue I decided I would tone down just a bit, for the neighbors.
The Thing – The Clock, from the Book of Dana
I love copying and modifying another Qs, “The Clock” comes from the Book of Dana
4 points of the clock, 15, 30, 45, 60, with your block go to each point, do the amount of reps at that point, use the block on 15 and 45, the curve ball, as you move forward, you must also move back, ie, you start at 60, move to 15, go back to 60, go to 15, to 30, back to 15, back to 60. I allowed the men to pick their poison, again you must use the block at 15 and 45. To move the men forward I would ask different brothers to give a Block Changled. Worked out very well, everyone pressed hard, Thank you Dana.. I owe you one..
We end with light Mosey to the road sign then to COT, again I asked for all to think of a man they could move forward today.
“Leave no man behind, but leave no man where you find him.”
Always Love Q’ing at Chiseled, let me know when you need me again.Thank you men of Chiseled!!
Shriver’s BB from freaking June. Holy shnikes…. get it together!!
Neighborhood Watch is real and we took one hell of a scenic route through whatever neighborhood that was.
This is going to be model of an MVP (minimal viable product) backblast. I do have to say that today we discovered a secret yet beautiful lakeside workout site hidden in one of the neighborhoods by Watchtower…its perfect. There is a special statue of a predator that guards the lake. Those in the know will show you if you post at Watchtower consistently!
1. DICCS
2. Warmup
3. Exercises
4. COT