In line with the audibled reps on exercises, I audibled the due date of this backblast by a day…here we go…
This was my first Saturday Q and while I was in no short supply of things to do, my direction on what to do was lacking…sometimes. We start out with a mosey from the lot to the end of the gravel road leading to the trail, then circle back to the circle for some warm-ups.
Warm-Up
30 SSH (in cadence)
20 Imperial Walkers (in cadence)
15 Moroccan Night Clubs (in cadence)
15 Potato Pickers (in cadence)
20 Merkens (in cadence)
30 Mountain Climbers (in cadence)
Downward Dog/Upward Dog
The Thaang
Mosey from the circle back to the 1st tree across from the bathrooms. I can’t pull off repeated burpees, so I thought I’d break it down a bit to merkens and Bobby Hurleys. At the first tree we do 1 each then a Paula Abdul run up 2 trees and back 1 tree and we add a merken and a Bobby Hurley to the routine…we work our way up 3/4 of the way up the road after our first audible…we got up to a set of 12 each (but do the math…seriously, someone do the math, I don’t have the mind for that). Some of the guys probably did more.
We next mosey to the far lot of the school for a Starfish. We start at the center where 20 speed skaters begin the circuit…from the center we hit each of the 4 corners for an exercise, returning to the center after each corner for 20 more speed skaters. The 4 corners: Freddy Mercurys, Squats, Side Ups, and Lunges. We do this 2x.
We mosey back to the top of the hill and partner up. There was some confusion about what we were supposed to do, in what order, etc….my bad. The plan was we do 300 reps of 3 exercises (chest press, curls, overhead press) while the partner runs down the hill to the far end of the lot and return. We started out well…I think we all got through the first exercise up to 300. Time was a tickin’ and the arms were taking a lickin’, so, audible to 250 for the second exercise, then another audible to recover early on the last exercise…me and Chainsaw got over 100 (I’m sure others got more reps in).
Mosey back to the bathroom shed for 2 sets of dips and step ups (20 each) with a lap around the shed after each exercise…oops, scratch that, good call audible the step ups to lunges out of fear of breaking the picnic table benches under F3 weight. Still some time left…
Linebackers from the shed to the circle leading with the right leg, then returning to COT leading with the left leg. Still some time…
LBCs for the last about a minute…that’s a wrap…great work!
Moleskin
Great experience leading a Saturday workout for the first time…I’ll be back to Commitment and other Saturday sites too. The support from all the PAX when I Q and just post is very meaningful to me (and I know to other PAX as well). Such a great group of guys. Thanks!
Announcements
CPR Training on Monday, 3/29, from 6-8…sign up om GroupMe or see Surge.
Keep Centerfold’s mom in your hearts and prayers as she continues her battle against the Big C.
Announcing the long awaited launch of a new flexibility/stretching/ broga AO in the Waxhaw Region.
On Wednesday April 7, 2021, at 5:30 am will be the soft launch of Prickle and Goo at the playground area of the Millbridge Pool Parking lot.
THE THANG: Prickle and Goo is a stretching only/recovery type workout to assist with flexibility and help prevent injury. There is no running, no coupons, and no merkins. The workout typically starts with a few minutes of dynamic stretching to warm up the muscles then continues with a series of stretching/yoga/core type exercises.
We may use straps, a towel, or rope to enhance the stretches and a broga (yoga) mat is highly recommended because most exercises will be done on the ground. Some PAX wear their shoes, most perform the exercises in bare feet or socks.
If it rains, I will gain access to the “airnasium” of Millbridge, which is a large, covered area, so we do not have to stretch in the rain (which sucks and is not conducive to recovery).
THE HISTORY: About 4 years ago, Swiss Miss and High Tide (Area 51) realized there was a need for a recovery type AO. So they launched the first year ’round, in-door, AO in F3 history at the Boy Scout Hut in downtown Matthews. They named it Gumby. It focused on yoga/stretching type exercises with music selected by the Q. No COP, but they opened up with a prayer and ended with a count and COT.
YHC was a regular attender and Q of Gumby. I made the 20 minute drive each Wednesday because active recovery and flexibility is essential to prevent injury. This was especially critical when I transitioned from posting only at boot camps to posting only to the running sites.
When I had a change in my morning schedule that made it difficult to attend Gumby, I found myself struggling with tight muscles and suffered my first minor injury of F3. I attribute this injury to the loss of my weekly broga fix. I convinced a few other PAX in SOBLand that we needed to start our own broga AO and, thus, Pokey was born.
Pokey developed it own unique style. We met outside (from April until the weather turned cold, i.e. October/November), no music (but plenty of mumblechatter), and we began the workout with dynamic stretching.
The typical attendance for this style AO is 4-10 PAX.
It is easy to Q because there are hundreds of stretching exercises that can be discovered with a Google search or on YouTube and you are mostly stationary.
5-STAR REVIEWS/RATINGS: See what some other PAX are saying about the broga type workouts. (Disclaimer: these reviews/recommendations may have been altered or just made up in order to convince you to post this new AO. None of the PAX mentioned below were consulted prior to the publishing of this preblast.)
Frasier (winner of the Rooster race): “The only reason I can run this fast is because I regularly attended Pokey. If you want to run as fast as me, then I would recommend you regularly attend Prickle and Goo.”
Kid Rock: “If I was more flexible, I could run faster and maybe I could catch Frasier. I better goto Prickle and Goo.”
Transporter: “If I post Prickle and Goo, I can finally accomplish my fitness goals. I can be a strong as Kid Rock and run as fast as Frasier.”
Haggis: “I posted one time to Pokey and was forced to do partner stretches with Paper Jam. I never returned. They do some strange stuff at that workout.”
Goodfella: “I am definitely reporting this to the Millbridge HOA.”
Bottle Cap: “Now I understand why they kicked Paper Jam out of SOBLand.”
SYITG!
10 PAX showed up on a warm morning at the parking lot of the Millbridge pool to run. And run they did. After a proper disclaimer and poor explanation of what we were doing, we were off, running up Millbridge Parkway.
THE ROUTE: Officially known as “The Clippy Challenge”. Run from Millbridge Pool Parking Lot to the bridge in downtown Waxhaw and return.
MOLESKIN: This was my first official Q in the Waxhaw region. There was alot of self pressure to come up with something challenging for the PAX. Pursuit has a natural degree of difficulty because Millbridge has so many hills. In order to come up with something different or new, I thought it was best to do some advanced scouting to figure it out. One Sunday afternoon, I dragged our 2.0 (a.k.a Paper Clip) along with me as we walked around the neighborhood. After about 45 minutes of wandering, Clippy was exhausted and frustrated and blurted out “why don’t you just make them run to downtown Waxhaw.” Thus, the idea was born.
It is approximately 3.1 miles to reach the bridge from launch (6.2 miles total). There are at least 3 times on the way to the bridge that we have to run uphill. On the way back it is mainly downhill., except, at the 4-5 mile mark, we are faced with a steep uphill on Hudson Mill in order to reach Millbridge Parkway to begin a final decent to launch.
Wolverine and Ice-9 reached the bridge with time to spare and roamed downtown Waxhaw looking for the PAX of The Floater.
YHC, Rubbermaid, and Ghosted reached the bridge right before the 30 minute mark.
Ex-Lax, working towards a personal goal, crushed it, in terms of time, distance and speed.
Chastain was there primarily to insure the family photo was taken and Fuse Box was left wondering why they let this SOB into Waxhaw.
Turnbuckle and Jingles did their usual thang.
ANNOUNCEMENTS: Alot going on in the Waxhaw region, new AOs, WTF (Waxhaw Trail Fest), and plenty of service opportunities. Follow GroupMe to keep up with it all.
I am beginning to feel at home in Waxhaw. I am grateful to all the PAX who have been so welcoming and thank you for providing the opportunity to lead this morning.
Warmup: Mosey to back parking lot. SSH, Moroccan Nightclubs, IW’s, 3 burpees, plank jacks, runners stretch, mountain climbers, calf stretch..
Thang: Mosey to the playground and partner up (only 4 of us plus 2 Mashers, so partnering wasn’t super complicated). Partner 1 runs a lap around the track with a burpee at far end, while Partner 2 starts into 100X each of BB sit ups, Bobby Hurleys, Hand release merkins. That sucked, so we audibled to 100X Dry Docks, Heels to Heaven and LS Squats for the round 2 repeato.
Mosey’d to entrance rock pile and got a lifting rock. 25X curls, tris and military press as a group.. Then run a lap around parking lot. 2nd set 25X hanging rows, bench and side to side’s, run a lap..
Almost time, so put rocks back and short mosey to COT area where Penalty Box and Mayhem were just finishing up their breakfast sandwiches and 2nd cup of coffee.. They joined us for a little ab work and time was called.
Good work out there boys. Way to push.
Great morning of camaraderie….When I joined F3 last July I watched a 90 second video of Dredd explaining in brief terms the concept of F3… He described the “2nd F” as the “Glue”. (Fellowship- Consistent Male Friendship)
Today, I really saw that concept in action. This was my first time attending NW…. I have read how it is a great way to get to know your “brothers” better and have meaningful dialogue. All of that is TRUE…plus just a good time!
It was fun learning a little about each person there….the hour flew by…amd really you just skimmed the surface….The fellowship is great…the needling is fun….laughs mixed in with a little serious conversation.
I will keep this short and say I truly enjoyed today…I highly recommend it….This is is a great format. I look forward to doing it again and if you havent tried NW yet….give it a shot! F2 is real.
I returned from my 3 mile pre-run with Joker, who peeled out to go to SCMS to train for the next Beer Mile, and found Cottonmouth and High Tide unloading bells. As I got my gear unloaded, Butterfinger joined us, making good on his Slack promise from the night before. After loaning him a few bells and giving him a bit of a disclaimer, we got started on the warm up.
On to the Neupert part of the workout: 10 sets of 6 double swings on ~:45 intervals
It had been a little while since we attempted the Eagle/Goshawk, so we I decided to do that. Both complexes consist of 8 squats followed by a 20 meter farmer/suitcase walk repeated 8 times without putting the bells down. The Eagle requires doubles and the Goshawk singles. We mixed it up and some pax used singles and some doubles. In an effort to actually complete the Eagle, I elected for the double 16s. It worked a lot better than the 24s, but was still extremely difficult. I think everyone got through all 8 rounds without putting the bells down. This was surprisingly hard on the grip and traps (at least for Cottonmouth and me).
Next, we moved on to Easy Strength:
Lay on the ground to catch our breaths and then we moved on to some carries:
Time for Mary:
COT with the RockZero pax – thanks to Flipper for the takeout
Announcements:
Moleskine:
I wish I was making this up, but I’m not… but more on that later. YHC arrived at RZ a little early and while I was sitting in my truck I felt almost like Mr. Burns developing a conniving plan of dastardly deeds. You see, I hadn’t Q’d (or posted for that matter) at Rock Zero in months and it was important I effectively reminded the PAX just how twisted and dark my imagination truly could be… little did I know I wouldn’t even take 3rd place for darkness on this day… but more on that later. At precisely 0700, YHC delivered a half hearted disclaimer to 11 other PAX and commenced our shuffle towards COP.
The THANG:
SSH, 1 burpee OYO, IW, 2 Burpee OYO, LSS, 3 Burpee OYO, Mtn Climber, 10 merkins, Peter Parker, 10 Merkins, Parker Peter, 4 Burpees OYO
At some point OT showed up to make our number 13, and off we went to the hot box.
Peoples chair w/ Alternating Knee Lifts IC, Balls to the Wall, People’s chair w/ right then left static hold, Balls to the Wall, People’s Chair w/ Air Presses, Balls to the Wall.
5 Burpees OYO
Mosey around to the picnic tables for table sets of Lil Hazes, Dips and Derkins of various amounts alternating with running to trash cans in sequence for matching number of burpees (1st, 2nd, 3rd etc.)
Mosey to grassy knoll, 6 Burpees OYO, Elevator – Bear Crawl Merkin series
Mosey to rock pile, 7 burpees OYO, pick a partner and a rock then walk to nearby parking lot.
Catch me if you can with one partner doing sets of 40, 30, 20 and then 10 merkins while other partner Lungester Walked (lunge each leg then thruster w/ rock).
8 Burpees OYO. Catch me if you can with 20, 15, 10, 5 jump squats while other partner counter-rotation lunge walks w/ rock.
Return rocks, mosey back to grassy knoll for more elevator-bear
Mosey back to hot box for 20 step ups, 20 dips, 20 incline merkins & then peoples chair and B2W
Mosey back to launch for lil bit o Mary and then 10 burpees to seal the deal
Finished
Mooooooleskinny:
For those paying attention, its MarchMadness, and therefore Flipper Qs merkins. The idea for today was to make lifting anything at or above shoulder height for the remainder of the weekend nearly impossible. Sound off below if YHC failed his goal.
During one of the HotBox sets YHC overheard a conversation regarding crappy harbor freight power tools which included “remember when I threw the flaming grinder out the window?” And “You can put a cat through a wet saw”. I wish I was kidding but… #horsehead
Apparently YHC has an intimidating cadence count voice as several PAX seemed driven to provide color commentary which was borderline degrading to my gorgeous baritone, nice try fellas, I will not be swayed.
Alf seemed to object to the shoulder focused weinke. In part this was due to his REALLY REALLY STRENUOUS self inflicted sandbag workout from Friday. I suppose the other part was the 420 merkins I “made him” do at WAMRAP on Wednesday. #you’rewelcome
It was awesome to see BLC, Hammer, Floorslapper, Slingshot and other RZ regulars again, especially as “certain people” modified their way through the second half of the workout. Horsehead was also there. He clearly has inspired Boonedock to be more inane than he is. #winningatlife
In all seriousness I was incredibly blessed to have the opportunity to lead these fine men into the gloom this morning, thank you as always to Hoover and Geraldo for their leadership, and their willingness to allow my shenanigans at their site. #oldmanagement
5 Meatheads joined us for COT and the takeout.
Announcements:
-5/22: Hightide’s F3 Functional Fitness Challenge
-5/1: WTF (Waxhaw Trail Fest)
-4/17: South Mountain CSAUP
-RutbreakerSeries, seriously people, join the slack channel!
The Men Who Show Up
When thinking through the idea of The Whole Enchilada, I was thinking a very surface level challenge – one that got me out of my comfort zone for a week, just a brief test of personal durability, commitment, and execution (hopefully). It had been a while since I had been in a head space where I had to stretch, dig, and give myself a good gut-check. A challenge that could be inserted into the daily routine of a ‘normal’ week. Taking the lead to Q 7 workouts over 6 days seemed like a perfect case study. This challenge didn’t require extend months of training/planning/preparation. A few hours of planning on a Sunday morning, a few text messages to site Q’s requesting to the reigns on a specific day, and viola – it was planned. Now just time to get my head right and execute.
Now that I’m on the other side, having just completed the 7th Q in 6 days, the outcome of this week was wildly different than what I had expected. What I did not expect was the men who consistently showed up day after day in support. The text messages from guys towards the end of the week checking on how I was holding up. The encouragement from guys at every workout. The men of F3 showed up this week. I constantly found myself thanking guys for ‘showing up’, and never once was there a request for it. This is what we do when we know someone is taking on a challenge (in this case a good, ridiculous physical challenge) – we show up without asking.
Now let’s zoom out. Remove The Whole Enchilada challenge and insert real life. Maybe it is a family member going through an unexpected sickness, a job loss, a rocky point in your marriage, or a financial struggle. You may be the one picking yourself up every day, but YOU ARE NOT ALONE. You may be the one doing the heavy lifting, the one who must get out of bed and lead but use your brothers around you for support and encouragement. They will help you get to the finish line. This could not have been done without you. Had I said to myself quietly, I’m going to show up to 7 workouts in 6 days and didn’t mention a word about it, it would have been really easy to fart-sack out on a day. By verbalizing the commitment (or hardship), a portion of the burden immediately was spread to the men who showed up. You guys helped carry some of that burden this week allowing me to remain focused and committed on the next Q. The same goes for life – when you are the one with your back against the wall, let us know. Let us shoulder a portion of the burden for you. Let us share the stress with you. This is what we are here for.
About two years ago, my wife and I were faced with some uncertainties surrounding her health, and I was struggling to find any sort of clarity amidst the chaos of the moment. I had heard F3 Agony on a podcast and blindly reached out for any sort of guidance. We met for a coffee and little did he know I was about to unload a symphony of fears/struggles on him, and this was the first time we had ever met face to face. I think Pastors have a way of extracting that out of people – or maybe it’s the sticky note on their forehead that says, “tell me everything”. He turned me on to a verse in the bible I have found a lot of strength in the last few years. The scene is the last supper and Jesus looks to Simon and says:
Luke 22: 31-32 “Simon, Simon, Satan has asked to sift all of you as wheat. But I have prayed for you, Simon, That your faith may not fail. And when you have turned back, strengthen your brothers.”
The message is the prayer is not to relieve you of the struggle, but rather the strength to get through it. When you feel you’re being put through the sifter of life, getting ground like wheat, you will have the strength to come through the struggle stronger. And then it becomes our calling “and when you have turned back, strengthen your brothers”
With every hardship we grow.
You guys showed up for me every day this week. You guys helped me pull through these last few workouts to make sure this did not go unfinished. Now it is time to go out into the world and show up for those around us who need it most. Make sure those men in your life who’ve got their back against the wall aren’t alone. Make sure they know someone is there to lean on for support.
-Taco Stand
Brief recap of workouts below
Monday: Firestarter
Mosey across street to circle
Warmup
20 SSH
20 IW
20 LSS
20 Planjacks
Reverse ladder around triangle counting down from 15
Corner 1: Big boy sit-ups
Corner 2: Lunges
Corner 3: Burpees
Partner work down office building stretch. P1 called exercise while P2 runs to stop sign and back
Combined counts:
50 russian dead lifts (each leg)
100 merkins
200 squats
Stretch 2:
100 plank jacks
200 shoulder taps
300 LBC
—
Tuesday: Bushwood – upper body day
Mosey around circle to parking lot
Warmup
20 SSH
20 IW
50 Moroccan Night clubs
20 Mountain climbers
4 corners x 4 laps
5 diamond merkins
5 wide-arm merkins
5 hand release merkins
5 exploding merkins
Grab lifting (smaller) rock
20 curls – run lap
20 overhead presses – run lap
20 tricep extensions – run lap
20 rock squats – run lap
Repeato
Mary w/ rock
Corner 1 – hold rock up and flutter
Carry rock overhead to next corner
Corner 2 – Russian twist w/ rock
Lunge walk short side
Corner 3 – big boy sit-ups w/ rock
Carry rock overhead to next corner
Corner 4 – lay out flat and bring rock to meet toes
Back to bus parking lot for partner exercises
P1: lap
P2: called exercise
shoulder taps
LBC’s
squats
—
Wednesday: The Maul
Mosey past theatre to Jersey Mikes
Warmup
20 SSH
20 IW
50 Moroccan Night clubs
20 Mountain climbers
BLIMPS behind Target
5 Burpees
10 Lunges (each leg)
15 Imperial Walkers
20 Merkins
25 Plank Jacks
30 Squats
Up-n-over the hill
Mosey to Elmstone drive
Stop at first street for partner work – run opposite directions, 10 hand-slap merkins when you meet. Complete 3 laps
Down muderhorn and up to pool for Mary
3 rounds of exercises
20 dips
10 pull-ups on playground
20 Heels to heaven
Base of Murder Horn
First light backwards – stop at each light and add 5 merkins all the way to the top
—
Thursday: Nightmare on Elm
Mosey past theatre to Jersey Mikes
Warmup
20 SSH
20 IW
15 Plank Jack
15 Mountain climbers
Mosey to Chipotle and partner up
P1: lap around buildings
P2: called exercise
Combined counts:
100 step-ups
200 squats
300 LBC’s
Mosey across street to Brown Bag
Run up steps to back of parking deck and 5 Mike Tyson’s
Back down for 5 jump squats
Repeato x3
Garage exercises:
Lunge walk across and 15 LBC’s
Bear crawl back and 15 heels to heaven
Repeato x3
Mosey back to Launch
—
Friday: The Brave & Snooze Button double header
Mosey past AAA
Quick warm-up
15 mountain climbers
15 Imperial walkers
15 SSH
Warm-up suicide
-high knees and jog back
-butt kicks and jog back
-side shuffle down and back
-sprint down and back
————————————
Building loop decreasing ladder
4 rounds decreasing by 5 reps each time
1st bldg: dips
2nd: 20 step-ups
3rd: 20 merkins
4th: 20 heels to heaven
Mosey to parking deck
Jog flats
Sprint inclines
Called exercise at top of each ramp
Mary at top
Snooze Button:
Mosey pas AAA for warm-up
-15 SSH
-15 Imperial Walkers
-5 LSS
Make our way to the Wells Building
Head up parking lot road stopping at each crosswalk for 6 squats
At top start first of 6 exercises at 6 stops down the path w/ 6 reps each
-Step-ups
-Big boy sit-ups
-Burpees (ladder down from 6)
Mosey back to launch w/ Mary along the way
—
Saturday: DaVinci (culmination)
Mosey past Best Buy for warm-up
10 SSH, 1 burpee
10 IW, 2 burpees
20 Moroccan night clubs, 3 burpees
10 Hilliybilly’s, 4 burpees
10 LSS, 5 burpees
Mosey to Old Navy side for some shopping – Stop at each storefront for called exercise
Round 1: Big Boy sit-ups
Round 2: Merkins
Round 3: Russian Deadlifts
Mosey to circle for AMRAP:
Stop 1: 5 Mike Tysons at Banana Republic
Stop 2: loop up steps followed by 5 pull-ups on bars
Stop 3: 10 step-ups at fountain
Across the street to circle fountains for some shoulder clock work. Long mosey back to launch wrapping up with some mary until time expires