F3 Mental Battle
In the past F3 Waxhaw has done a good job of highlighting mental battle month in March, but not this year. In years past we have pushed it on Group Me, asked pax to share something if they felt led during COT, but not this year. In all honestly, March just about slipped right past me without me realizing it. It was a twitter post by I think F3 The Fort and a back blast by Midriff in SOB that brought mental battle month back to my mind (See, back blasts ARE important).
So with that, today’s goal was to get a good workout in, while also highlighting guys tend to struggle with sharing their feelings and the demon’s they are battling.
6:29 DiCCS – Wait, I’m the only CPR certified guy here. Oh boy. Ok guys, CPR class is THIS monday night. Five Stones Church from 6:00 to 8:00. Sign up on Group me by clicking the picture in the upper right corner, click on calendar and there is a link to sign up. Go sign up or see Surge if your Shop Dawg’s age or older.
Lets Go.
WARM UP
A lap around the school. Ending where we started. Quick talk about how some times we spin our wheels and feel like we go no where or we are just running circles and develop a rut in life much like the movie Groundhog Day.
15 Merkins on both my up and down holding the down a little longer than some (Eli) would like.
Stretches while we took turns sharing our biggest fear. I clarified that it is your biggest fear, not something that scares you. In other words, snakes, spiders, bears are all out. As promised I will not share what other shared, but will share mine. Its two. The first one has past but still lingers somewhat today and that’s loneliness. I took a new job in Columbia, SC in 2007 where I knew no one. My closest friend was 2.5 hours away. I had never knew true loneliness up until that point and I still think back on those months in my life as some of the darkest. I looked forward to going to work where I would have interaction with people vs the weekend which would be met with 3 nights and two days of nothing. My second fear is not being able to provide for my family – mostly from a financial standpoint but also from a physical protection one as well. Stretches were Jimmy Duggan, calf, and downward dog.
THE THANG
Mosey to rock pile and grab a lifting rock. 50 curls then run the elementary loop with the rock on your shoulder. Overhead rock hold while waiting on the 6. Once everyone returned, we talked about how heavy that rock was on your shoulder and how we as guys don’t tend to want to share that load. From here on out, there would be not OYO (on your own). We would do all exercises with partners.
Partner up for 200 Curls and 200 tricep extensions. P1 lifted with P2 ran the loop. When you finish, rocks over your head waiting on the 6.
Rocks up and mosey to the elementary school parking lot. Find a parking place line. 1 Merkin on the line, bear craw to the next line for 2 merkins, bear crawl to next line for 3 merkins. Go until you cant do a push up, take a break and continue again until you burn out the second time. Pax ranged from 12 to 8 merkins when I called a recover. (I’m sure there is some mental battle story I could have told but I didn’t have one).
Mosey to the swing set. In non pandemic times I would actually have partners pick each other up off the ground for the obvious symbol of helping a brother. But with Covid I pivoted to P1 20 Swing Rows (on the swings) while P2 does Fence jump squats. Go 3 rounds.
Mosey to basketball court. Sprint to the other side and back. It took us 12 seconds. We spoke about the mental battle at workouts (by far one of my biggest struggles) and how we always have more to give. I then told the pax that if they didn’t run that same sprint faster (less than 12 seconds) we would all do 20 burpees. Amazingly (sarcasm) they ran it in 10 seconds – a full 2 seconds faster.
Mosey to the back of the middle school where we collected the six and caught our breath by doing dips. Von Trapp said that he and my idea of catching our breath was way different. I was then called out by Eli for not sprinting with the group earlier (I was the timer) so while they dipped, I sprinted (along with questions of if that was my fastest and I could have gone faster having just lectured everyone to do the same).
Mosey back past COT to the dreaded hill. At the bottom I called P1 to run to the top of the hill and back while P2 did inch worm merkins. I waited for the groans and then advised of a potential audible. If you and your partner both share something that is weighing heavy on you (stress), you may skip ahead 20 Trees (roughly cutting 100 yards up hill down to 50). It seems that everyone decided they better share some stress. Interesting to hear the different stresses of guys just in our small group today. For me lately its been work. Sales has Ebbs and Flows and currently I’m in the middle of a fairly big stress at work. We are trying to renegoiate (thanks to the rising costs of wood, steel, core steel, and oil) a transformer contract. The cherry on top was finding out last night at 5:30 that our primary cable plant is going through labor negotiations with the union and the union intends to strike as of 5:00 pm yesterday. Needless to say my stress level spiked this week and next week isn’t looking much better. I struggle sharing work things at home (even the good news). The wife gets on me about sharing more but I deal with work enough, I don’t want it to seep into the home life. I’ve gotten better sharing somethings with her – and last night she got to hear me bitch for 10 minutes after getting the call from my boss at 5:30 on a Friday (which is never good).
We finally all collect halfway up the hill and start doing inch worm merkins and I see guys struggling. Hell I’m struggling. We laid it all out there during the bear crawl merkins so I graciously audible to lunges. We gather everyone at the top of the hill and then repeat with P1 lunging backwards while P2 runs down hill and back. I allowed them this time to share something different at the halfway point instead of start to end it. But because of time, we never got to the halfway point.
Called a recover in the middle and asked everyone to run back to the top of the hill as a group. 1 minute left, give it all you got to COT. Eli ran by me which pissed me off made me dig deeper to catch him. He then taunted me as I got closer and turned up the jets. Nice job. Got to COT to see we were three short. Two guys turned around early for the 6. So the three of us at COT would do the same. Got everyone back to COT just a hair (hare?) late.
MOLESKINE
- As stated in COT, today’s workout wasn’t designed to be preachy. It was designed to get guys to open up. To share feelings, share struggles, share pain. To often men keep emotions bottled in and it never works out well. Either they come exploding out or worse, if the despair is strong enough, they make the decision to do something that cannot be reversed. In F3 Waxhaw we are lucky to not have had to deal with a brother committing suicide. Other regions have not been as lucky. Toby in Wilmington is the most recently example I can think of. I don’t want that to happen here. If you are struggling with something, find someone to talk to. After a workout, over a beer, somewhere. Lets talk.
- Great work by Eli today. Love having him back out.
- Honeycomb pushing hard the second time around on the sprints.
- CRS killing it his first week in F3. Out front all day in both the exercises and the runs.
- Legal Zoom scared the hell out of me when the sun rose I thought I saw blood gushing out of his neck on to his shirt. Turns out it was mud from the rock run earlier. Thank God.
- Von Trapp back after an extended absence and tweaked his IT band again. Hopefully it wont cause another extended absence.
- Thanks to Honeycomb for the invite and thanks to the group today who allowed me to do something a little different. I think we still got a good workout in (over 3 miles and lots of reps), but hopefully the exercise was the least of what you took away from todays workout.
ANNOUNCEMENTS
- CPR Monday at Five Stones. 6:00 pm until 8:00. $15 and all proceeds go towards buying AED’s for the community. Take five minutes to watch a video from the lady putting on our training to fully appreciate why she does this: https://youtu.be/1XOBOTiDz20
- There are 3 spots left. Go sign up and save a life.
- WTF sign up on GroupMe.
- April 1 Q challenge.
Do I Have The Right Start Time?
4 Pax ignored the weather man and showed up to put some work in. They were somewhat disclaimed and we were off for a quick lap around the parking lot before settling in for COP.
COP
- SSH x 20
- Imperial Walkers x 20
- Windmills x 20
- Squats x 20
- Merkins x 15
Triple Nickel We yogged over to Reid Hall for the Triple Nickel, 5 Merkins at the bottom and 5 squats at the top, 5 trips total , there you have it.
MARSOC Short Card We moseyed over to the the tennis court pavillion for a sample of the MARSOC Short Card. We mixed some runs before each round of merkins.
- 15 Merkins
- 15 Air squats
- 15 Crunches
- 5 Burpees
- 15 Windmills
- Run
- 15 Merkins
- 15 Mountain climbers (4-count)
- 15 Flutter kicks (4-count)
- 5 Burpees
- 10 Cherry pickers (4-count)
- Run
- 15 Merkins
- 15 Side Stradle Hops (or jumping jacks)
- 15 Back Extensions (“supermans”)
- 5 Burpees
- 10 Chain breakers
- Run
- 15 Merkins
- 15 Lunges (each leg)
- 15 Hello dollies (4-count)
- 5 Burpees
- 10 Trunk twists (American Hammer)
- Run
Rock Work
Enough of the rocks so we moseyed over to the rocks and a 3 rounds of Overhead Presses x 15, Curls x 15, Tricep Extensions x 15.
Mary
- Flutter Kicks x 20
- Rosalita x 20
- Hello Dollies x 15
- Merkins x 10
- Rosalita x 20
- Merkins x 10
- LBCs x 15
- Merkins x 10
Done
Moleskinny:
- I pulled into the parking lot at 0522 to only find one car in the parking lot. I checked my watch to make sure that the clock in the van was correct and had been adjusted for daylight savings time. Orange Whip pulled in and then Rhapsody followed.
- The weather app said it would be 50% chance of rain at 0600 so I hoped to have us back at the tennis pavillion before that time, which we did, but the rain never came.
- Rhapsody pointed out the fact that it always seems to rain on Fridays, he’s right you know.
- Found out what keeps Rhapsody up at night, worrying about sump pumps not functioning in houses he builds during rain storms.
- After Q’ng Peak 51 yesterday, I had to mix up the weinke some in case Horeshead posted, but I think he may have gone to Overdrive instead after an invitation from Double E yesterday.
- Orange Whip said they did a crazy amount of merkins at WAMRAP the other day (380) and that he was feeling it. We wound up adding more than expected to his weekly total #Cobains
- Rhapsody and Orange Whip were out front on the Triple Nickel making it look easy. I don’t think they were breathing hard at all.
- I thought for sure we’d see BLC out there in his sleeveless glory and he would’ve enjoyed some of the old school MARSOC exercises.
- We learned that Madison had to pull an Elvis yesterday at Sparta so the pax did some rock work while they waited for him to finish. As it turns out Orange Whip picked the same rock today.
- That hill in Reid Hall is longer than I remembered.
- Clover is a neighbor of Orange Whip and has been posting for a couple of months and putting in strong work.
- Thanks to Orange Whip and Fault Line for the opportunity to lead and please sound off with any mumble chatter.
Announcements:
- The Area 51 Board met with the SOB and Waxhaw boards last week and one of the things that came up in our different breakout groups was backblasts. They used to be an automatic in when I first started F3 years ago, but have become a rarity. The backblast is one of the best ways to keep the pax engaged and should be completed by the workout Q the same day. The site Q should ensure a backblast is completed, and if the workout Q doesn’t doe it, then they should write one up.
- Madison takes a break from ultimate frisbee and is on deck for next week.
These Waffles are delicious
I vowed to never get caught up in waffle gate, only make fun of it whenever I get the chance, but then this morning happened and I was smack dab in the middle of it. Woke up to thunder and lightning this morning and a message from Chastain “we’re soft and moving Diesel to Cuthbertson with Recalc’s permission. Now I must come up with a new Wienke….wait a second, no I don’t, since we can’t move at Diesel my Wienke will work just fine at Cuthbertson. So, I throw on my best sleeveless shirt and headed to over to CHS.
Warm up
20 x SSH
20 x imperial walkers
20 mountain climbers
Various stretches.
The Thang
Rifle carry from entrance of gym to the stairs. 10 merkins with right arm on coupon. Rifle carry back to gym entrance. 10 merkins with left arm on coupon. Rifle carry back to stairs, 10 merkins with both hands on coupon.
Rifle carry from entrance of gym to the stairs. 10 squats with coupon. Rifle carry back to gym entrance. 10 squats with coupon. Rifle carry back to stairs, 10 squats with coupon.
Blockee web.
1 blockee and 4 American hammers.
2 blockees and 8 American hammers
3 blockees and 12 American hammers.
You get the idea…..until we make it to 10 blockees and 40 American Hammers. It took me a good 6 or 7 rounds to get in a good counting groove with Posse.
7’s
1 mike Tyson at Gym entrance. Rifle walk to stairs. 6 squats with coupon. Rifle walk back to gym
2 mike Tyson at Gym entrance. Rifle walk to stairs. 5 squats with coupon. Rifle walk back to gym
3 mike Tyson at Gym entrance. Rifle walk to stairs. 4 squats with coupon. Rifle walk back to gym
Stay with the theme until we get to 7 mike tysons and 1 squat.
10 of each exercise
Merkins
Dips (on coupon)
Big Boi’s (with Coupon)
Should taps (in cadence…..maybe)
Plank jacks (in Cadence)
In and Outs
Rinse and repeat because I had some serious issues counting. Much better the second time
10 of each exercise
Mike Tysons
Squats (with coupon)
American Hammers
Carolina Dry Docks
Dips (on Coupon)
LBC’s (in Cadence)
Rifle walk to stairs. 10 merkins with hands on coupon. Rifle walk to gym entrance…10 more merkins and DONE!
The Moleskin
Great group of guys this morning with Diesel and Mash. I joke about diesel, but it really is a good opportunity to get some great mumble chatter with fellow pax since there is no running. I recommend you all try it at some point to get to know some fellow brothers better. Appreciate you letting me lead you.
Announcements:
WTF – (which now has several meanings) on May 1st.
Neighborhood watch on Sunday – Walnut creek.
New AO launching on Monday at Waxhaw Elementary at 5:15am.
WTF – Waxhaw Threesome Fest
Get your mind out of the gutter. Really? What were you thinking coming here thinking you would read about “that kind” of threesome at F3….in Waxhaw of all places. Hartsville maybe….Waxhaw no. This message was biblical. Little did the Pax know they were living out a biblical truth that three are better than one. A cord of three strands is not easily broken.” – Ecclesiastes 4:9-12. Now you really feel ashamed don’t you? Go read your bible after you read this backblast.
The Thang:
- DICCS handled
- Brief mosey down Keith Jong Hill
- Circle up for the warmup at the apartments
- Usual warmup stuff up – Side Straddles, Imperial Walkers, plank, calf stretch…….etc.
- Lineup at the bottom of KJH. Choose the other two guys you want in your threesome. One pax at the bottom doing lunges, one at the top doing squats, the runner in the middle is the counter. Do each exercise three times.
- Mosey to the side road next to Mavis Tire. It’s long and dark with a dead-end…great for threesome activities.
- One pax close to the road doing Lawson curb dips, one pax in the dark dead-end doing various merkins, one pax running between is the counter. Do each exercise three times.
- Run back to COT
- Announcements – Sign up for CPR, remember the other WTF coming up and sign up for a Q for One Q April.
- Prayer
- Family Photo
Peace.
You on Q
Show up early to do a little scouting. Wasn’t sure is the rain and lighting would hold off.
Disclaimer Given
Warm- up
Mosey over to second traffic circle
20 SSH IC
20 MTC IC
20 Plank Jacks IC
The Thang
Head down Waverly Walk Ave stopping at every light pole on right
20 SC speed skaters
10 squats
On way back
10 merkins
10 BB
Mosey over to parking deck on bottom floor peoples chair with should press, jabs, big birds
Since Camp Gladiator was on the bottom floor we chose to stay on 2, 3, and 4. Big Tuna said to say away so we stayed away!
5 rounds
20 BB’s on floor 2
5 Burpees on floor 3
20 V-ups floor 4
Back down the stairs to repeat
To finish things off we did a little WAMRAP
10 Merkins and 20 America Hammers at the top and bottom of each ramp
Mosey back to COT for 45 second plank. DONE!
Moleskin
It’s always great to workout with a Beast/OG/Legend like Snowflake. He was one of my first F3 mentors. Chipotle and Big Tuna talked about Weddington football the entire time. Haven’t workout much with Spare Parts, he was gettin after it today. Way to not let the rain, thunder, and lightning scare you off.
The Clippy Challenge + Setting Goals
10 PAX went to Pursuit and some of them attempted the Clippy Challenge. What’s that? According to Paper Jam he was trying to come up with a route for his Pursuit Q when his 2.0, Paper Clip, said “why don’t you just have everyone run to the bridge in Waxhaw and back?” So simple! So that’s what a good chunk of PAX did. Two peeled off and did some walking/rucking through Millbridge, while Ex-LAX, Fuse Box, and YHC aimed to set a PR for Ex-LAX in a 5k. Mission accomplished! Even though Millbridge is apparently one giant uphill climb, Ex-LAX pushed through and knocked out his best ever 5K time. Major kudos buddy!
If you don’t have a goal, whether that be improving your 5K time, completing a half marathon, posting X number of times per month then it isn’t too late to start!! In fact, those goals don’t have to be all 1st F related! Think about 2nd and 3rd F goals you could set. What about bettering your relationship with your M or your 2.0s? Maybe you have a job related goal you could set. Need ideas? Check out these goals set by some PAX you know: 2021 PAX Goals
Set a goal, hit the goal, set another, repeato! Look for an accountability partner. Tell them your goals and ask them to check in on you. Ask them to help you hit those goals. We aren’t meant to be stagnant. If you aren’t improving then you’re declining and maybe you don’t even realize it. If you need help figuring out your goals then talk to me or talk to Posse. We’re glad to help.
Thunder, Feel the Thunder
4:30am, lightning and thunder. OH COME ON! Why must every Impromptu I lead lately involve rain or worse! So should we do it? So I arrive early at Cuthberson…maybe no one will show. Wrong. And then my phone rings (which in my line of work, a phone call at 5am usually means church member is sick or worse…so my heart sinks). 
It’s Chatterbox, what do you think Ackbar? Swarm threw in the towel. Checking radar….meh, lightning is good for us. seen here.
Or here!
So let’s do this!
Warm Up
- Mosey to the front of the middle school
- 50 Side Straddle Hops…or was it 30? I forget
- 20 Imperial Walkers (yes, this needs a gif)
![Star Wars: The Empire Strikes Back Clip - Imperial Walkers Attack [2K ULTRA HD] animated gif](https://j.gifs.com/0gDY13.gif)
- 20 Merkins
- Stretching (side note, after a good warmup, stretching is freaking awesome. Prevents injury, warms the muscles, a chance to breathe…before breathing becomes optional)
- Calf Stretch (and the legacy of Damascus’ love for these was heard by all)
The Thang
Time to Mosey to the High School entrance. 3 Burpees at every light. If Admiral Ackbar is Qing…expect burpees! Everyone loves burpees!
One good flash of lightning…but the thunder was lagging, so we were fine. 5 Mississippi’s! We can handle some silly lightning! 
At the High School Entrance, teams to 2 (or 3). One person runs around the traffic island, the other does the exercise till the count total is met. We started with…
- 100 Step-Ups
- 150 Dips
- 100 Derkins (and everyone groaned. FINALLY! Everyone was too casual up till now, too much joking. No more!)
- And 150 Big Boy Sit-ups (audible to 100, the clock was running out).
Now let’s find some wall.
- 50 Air Presses
- 10 Donkey Kicks….followed by,
- 50 Air Presses
- 5 Donkey Kicks. Everyone loved those!
Now let’s return to Middle School, Mosey, and 3 Burpees at every light. 
By those last few burpees though… 
We return to the parking lot, take a left to the corner. Let’s burn some rubber: the 1st light, run to it at 50% speed, return. Run to the 2nd light, 75% speed, return. Run to the 3rd light directly across, 100% speed (my 75% and 100% speed was strangely similar. Meanwhile ShopDog and Chatterbox smoked me! Well done)! 
- One minute left…we need another exercise. And we are still dry-ish and I don’t want to get wet laying down. Suggestions guys?
Fine…uhhh…25 Bobby Hurleys. And TIME!
Moleskin
- We are the Magnificent Seven! We can do lightning! (seriously the storm did stay south so we kept an eye on the skies but I’m proud of these gents).
- Shop Dog did a great job catching up, pulling in as we starting Moseying (he also got to enjoy my Qing twice this week…rock on!
- We were able to do 2/3rds of what I planned. Stupid lightning and soaked grounds. There was a lovely hill I had prepared to climb…oh well.
- Last Remote Learning Day for Union County today! Next Friday is Good Friday, so that’s off, but after that, school is on, and traffic will increase. Be prepared.
And that’s all I got. I stopped recording during announcements, so they’re a blur, sorry. There’s CPR training Monday I think, some super awesome but super long trail run in partnership with the TapHouse coming soon, and Christ’s Closet is getting a trailer soon so mobile food-truck-style giveaways can happen, find a neighborhood, set it down, show God’s love!
Surge is on Q next Friday! 
Be there, or…
. You got to sleep THIS time. But the weather for Good Friday, cool and dry. See you then!
Respectfully submitted; 
That Escalated Quickly
Another Thursday, another pending storm, but no rain tonight.
10 pax and 2.0s made the initial start.
DICCS
5:30, let’s mosey!
Since it’s light out, decided to take the off road option and do a warm up mile on the CMS Spirit Trail
- Run to entrance of trail, 20 x SSH IC
- Run for a while, 20 x IW IC
- Run for a while, 20 x LSS IC
- Exit trail, big boys while we wait on the six
Mosey back to the path that leads to Rudy’s Shed
- alternating light poles, 10 single count Speed Skaters and Mountain Climbers
- circle back for the six
Mosey to the rock pile behind Rudy’s shed, grab a lifting rock
- 10 Curls / 10 Presses, run a lap around the shed and back
- repeat for total of three sets
- plank jacks while we wait on the six
Starting to rain a little more consistently, thunder and lighting, mosey to covered breezeway on side of high school
- Big Boy Merkin Donkey Web
- 10 Merkins, 10 Donkey Kicks, 10 Big Boys
- keep descending by 1 until 1 / 1 / 1
Really raining now
- fast mosey to breezeway next to CMS
- LSS x 20 IC
Horizontal rain now
- fast mosey to covered area in front of school by gym
- 10 x MC IC
- 20 x LSS IC
- 10 x Burpees
Still horizontal rain
- fast mosey to covered breezeway in front of school
- 20 x LSS IC
Since it was raining hard we did counting, name o rama, and COT at breezeway
Then jailbreak back to car for picture, rain started to turn to drizzle at this point
Great Job Everyone!
Welcome 2.0 Mona Lisa (Drive By) and site FNGs Magi and Open House. Glad to have you dine with us this evening.
The spirit trail was a little muddier than anticipated, sorry.
The weather tonight went from a few drops at start to light rain to all of a sudden thunder, lightning, and horizontal rain. Probably the hardest it has ever rained during a workout that I can remember. Pretty crazy stuff but I think the 2.0s still had fun.
Thanks for the opportunity to lead
Running On Faith
12 PAX gathered in the parking lot next to Seaboard, AKA Peak 51’s temporary/permanant home, for their #DRP and at 0530 we were off.
COP
We jogged down the parking lot, made a left, crossed John Street and settled in the over to the parking lot adjacent to the check for some Mary.
- SSH x 20
- 5 Burpees OYO
- Imperial Walkers x 20
- 4 Burpees OYO
- Windmills x 20
- 3 Burpees OYO
- Squats x 20
- 2 Burpees OYO
- Merkins x 10
- 1 Burpee OYO
Track Work
We jogged over to the track behind Matthews Elementary, stopping for some Mary along the way. Partner up, Partner 1 runs clockwise while Partner 2 runs counter-clockwise, each partner does 10 Merkins then continues. Repeato for two rounds total.
Dora
We moved over to the greenway a little Dora 1-2-3. Staying with your partner, complete 100 Merkins, 200 Squats, & 300 LBCs. Partner 1 runs the length of the parking lot towards to the church while Partner 2 performs called exercise, then flapjack.
Mary
With some time left, we headed back to launch, stopping at a nice patch of astroturf for Mary.
- Flutter kicks x 20
- Rosalita x 20
- Dollies x 20
With Mary in the books, we returned to launch. Done.
Moleskinny:
- It was great to be back and Peak 51, always feels like home when I have a chance to to Q here. I don’t frequent this AO as often as I used to, but it’s great to come back.
- The #Weinke was simple, head back to the original Peak 51 AO, get some running and exercises in. Approximately 2.5 miles covered, great job everyone.
- Horsehead rolled in for the bootcamp option this morning, not looking at all sorry for missing out on Sparta.
- The temperature was perfect, and not drop coming down from the sky, which is par for the course for Slim Fast
- Thanks to Horsehead for reminding me about the six as YHC had a little Q juice and picked up the pace leaving the AO. I got a bit caught up with chatting with Smokey #Cobains
- YHC really hadn’t seen Sensei in some time and quickly noticed that he shed his COVID beard and he looks about 15 years younger.
- Sorry to hear Lois is on the IR after coming in contact with a branch or puddle last week at Mountain Goat last week. Tweetsie said he thought Lois broke a bone or something, but he shook it off and like the Ol’ Ball Coach, sucked it up and was out coaching on the field later that day. Heal up and see you soon Lois.
- Glad to hear that Smokey’s church has found a home for the colder weather rather than in his backyard. It goes to show you, God will provide.
- Good to see Kilowatt and Pele grinding it out, keep up the good work.
- Beaver posted after only have 2 good hours of sleep the night before and he was pushing it out there.
- Slim Fast reacquired his SUV from his daughter, the vehicle is 20 years old, almost as old as Southpaw. That’s getting your monies worth out of vehicle.
- YHC was hesitant like a squirrel, Double E’s words, crossing John St on our way back to launch. Slim Fast and Sensei took the initiative and took off.
- TCLAPS to Slim Fast, Sensei, and Tweetsie for the Slim Fast 5K pre-run.
- As I was leaving, I spotted Double E heading out from some extra credit miles.
- Thanks to Smokey for taking us out.
- Thanks to Sensei and Lois for the opportunity to lead and please sound off with any mumble chatter.
Announcements:
- The Area 51 Board met with the SOB and Waxhaw boards last week and one of the things that came up in our different breakout groups was backblasts. They used to be an automatic in when I first started F3 years ago, but have become a rarity. The backblast is one of the best ways to keep the pax engaged and should be completed by the workout Q the same day. The site Q should ensure a backblast is completed, and if the workout Q doesn’t doe it, then they should write one up.
- Smokey and his board of pain is on deck for next week.
Limey’s Lesson
Posted on behalf of Limey:
Workout recap:
- Mosey to parking lot
o sidestraddle
o imperial
o low slow
o windmill
o Peter Parker
- x3:
o crab/lunges/bearcrawl/jumps
o calf raises x 40
o 1 lap around building
- Mosey to fountain
o 20x step ups, 20x inclines, lap – x3
- Mosey to rocks / partner up
o rock: curl while partner jogs down/back
o rock: bent row “”
o rock: tri “”
o rock: lying pullovers “”
o rock: front shoulder raises “”
o rock: bench “”
Enjoyed Q-ing Hawk’s Nest for the first time, good crowd as usual. Only got 3/4 through my planned workout, time flies when you’re having fun. Will have to cut out all that running next time. Especially the “FIA lap” that Spackler was so fond of.
-Limey