Chickens, Donkeys and Mike Tysons- great monday
DICCS– Given to include all the usual items.
Warm Up– Long Mosey to front of high school for monster walk, knee’s to chest and since Damascus was here we walked it out into a plank for the good ole calve stretch. Plank into runners pose/can open each side- Recover
The Thang
Mosey long way to the first Alcove at the school for a horrible web- Grab some wall
1- Mike Tyson- increase by 1
4- Dry docks- stay the same
4 – donkey kicks or shoulder tabs- increase by 4 each time
We got to 5 Tysons, 4 dry docks and 20 Donkey kicks– THIS IS STUPID!!
Mosey down road all the way around parking lots and end at the rock pile for some work but we stopped at select points for 10 Bomb Jacks or 10 Jump Squats and burpees while waiting on Bread-bowl ( Damascus offered to carry him). POSSE appeared from somewhere to join the group..
At rock pile grab a good size lifting rock for some lifting. At each parking lot section ( there are 6 ) complete what the chicken calls out and sprint down to the end of the lot and mosey back to your rock,. When you mosey back grab your rock and rifle carry your rock to the other parking lot section- Rinse repeat down and through the whole parking lot ending at other end.
WATCH OUT FOR THE GAZELLES THEY ARE RUNNING IN OUR LOT!!!. I would hate for a Clydesdale to mow one of those precious animal over. It would be a blood bath!!!
space 1- 20 curls- 10 tricep extensions
space 2- 20 triceps extensions- 10 curls
space 3- 20 squat thrusters
space 4- 20 bent over rows- 10 tricep extensions
space 5- 25 curls
space 6- 20 triceps extensions
Rinse repeat on way back.
Mosey up around school to overhang where steps are to work on rest of the web
6 Tysons
4 Dry Docks
24- Donke Kicks or Shoulder Tabs
we got to 8, 4, 32
Mosey to covered area near buses
9 Tysons
4 Dry Docks
36 Donkey Kicks
Mosey to front of school
10 Tysons
4 Dry Docks
20 Donkey Kicks and 20 Shoulder Tabs
Hit benches for 25 dips left leg out and 25 dips right leg out
Mosey to COT and complete a 1/2 lap TIME!!!
Moleskin
The infamous ICE-9 was scheduled to Q today but unfortunately he has suffered an injury- speedy recovery brother. I am not sure anyone at FLASH was looking forward to a ICE-9 Q that might be why numbers were down- lol.. I felt the pressure of trying to delivery a Q that would make him proud and I hope I did , my goal was to get someone dry heaving in his honor. Unfortunately my plan did not work but I did hear a lot of complaining, so I am thinking I 1/2 way accomplished my goal. I promise if I ever Q again that web will never come out again ( HORRIBLE). Sorry boys… It looked good on paper after 3 delicious Modelo’s for my VDAY dinner. A few call outs from today
Chainsaw- got his new shirt and what a great story- your a inspiration to us all. Loved the story about you and your daughter having breakfast every Friday .. MAKING Memories!
I think Ricky Bobby and Schneider are pissed at me and most likely will not talk to me again about the Web!! You two still crushed it today.
Inspector Gadget- Glad to see you out brother- you are heading towards GAZELLE territory young lad
Surge- My man is back and he is getting back in his old form- watch out boys he is a machine!
Damascus- great you see you back out man and that calve stretch was just for you.
0-69- crushed his miles today and jumped in with the PAX for the rock workout- badass!!
Ex-lax- Us Wildebeest ( Carb Load, Mad-dog, Sugar Daddy , Premature and I )are accepting applications-
Getting Swole for next Valentine’s Day
YHC got a text from Voodoo at 5:09 AM saying he was going to take an IR day. Considering I did the same thing last week, I suppose turnabout is fair play. Part of me was worried that I might be the only pax at Swole this week with Valentines Night, the late Daytona 500, and a bank holiday strengthening the pull of the fartsack.
Thankfully, The Worm and Wild Turkey were already in the parking lot getting ready. Frehleys rolled in headbanging to some Damn Yankees. 530 hit and we were on our way.
Warm Up:
Windmills, Arm Circles Foward/Backwards, Prying Squats.
9 sets of 2 clean and press.
10 minutes of EMOM 14 swings
The Goshawk: Farmer carry 20 meters, 8 goblet squats x 8
5 rounds of 5 double deadlifsts, 5 kb merkins, 5 lawnmowers each side, 5 double high pulls.
1 min elbow plank, 1 min hollow body hold, 1 min glute bridge
COT
Announcements: Blood Drive this Friday, still plenty of sign up slots available.
Wild Turkey on Q next week. Frehleys after that. Q calendar is wide open after that. If you haven’t posted at Swole lately, we miss you. Come back. It’s more fun than running.
Unwritten rules
Trying to knock out the last few sites I’ve ever Qed before. Checked The Floater off thr list last week, I have Swarm this Friday, and today I vQed Ignition.
First rookie mistake, I started with the standard DICCS. I got a few blank stares before Dasher kindly pointed out they usually just lead with “don’t be a dumbass.” Definitely easier to say than it is to do.
Warmup
Head to the front of the high school for a few stretches and IC exercises then to the top of the hill and into Champion Forest.
The Thang
The Rooster Training Part III
Times 1 mile run from the entrance to CF down to the cul-de-sac. A few things to note:
- To get the full mile you have to start in the middle of Cuthbertson Rd.
- Dasher wasn’t expecting (or wanting) to run the speed mile today. I wasn’t either about halfway through
- Not really new news, but Hurry is fast
On the return alternate 10 Merkins and 10 Bobby Hurleys at each light post (19 of them since we forgot the one in the cul-de-sac)
Once complete a quick Mosey to the northwest corner of the high school lot. Gotta keep an eye on the Flashers who are entering from the opposite end.
Time for some track work:
10 burpees, then a lap around the parking lot. Run at 70% on side one, 50% on side two, 90-100% on side three, then 50% on side four. Mosey as a group to the next corner and Repeato.
We did 4 rounds of the above, dodging the Flash pax who were doing something terrible involving rocks. The last round we modified and did 7 burpees instead of 10. Bottlecap noted this sounded suspiciously like birthday burpees. What can I say? I like to share
Another mosey to the traffic circles for some 7s work. Speed Skaters (2=1) and High Knees/Knee Slaps/Knee Taps? Whatever you call them, you jump, bring your knees to your chest, and slap them with your hands. Another unwritten Ignition rule: always take the long way around. In this case, go all the way around the traffic circle, not just TO the traffic circle.
While we’re naming rules, Hollywood also noted that backblasts aren’t required for Ignition. There was a bit of back and forth but fortunately our nantan gave a final ruling: ALL sites require a backblast.
Another mosey down to the Palace of Poo for a couple rounds of Donkey Kicks, then with less than 90 seconds remaining a final run up the hill to COT.
Moleskin
I was thinking last week I should commemorate another trip around the sun by adding another AO under my belt. While it wasn’t quite the shocker this was my Ignition vQ as the gasps I got last week for announcing it was my Floater vQ, it felt good to get this one done. Thanks to Hollywood for the opportunity to grab this one on my birthday. Thanks to Bottlecap for the push to do Rooster training. Thanks to Hurry for lapping me on the 7s. I was feeling alright about myself recently so it’s good to be knocked down a peg. 😛
Announcements
Chainsaw was given his Double Respect shirt today. He also gave us his 6th man story. His son-in-law, Deadsmell, brought him out a few years ago and he’s been a consistent fixture at our workouts ever since. If you missed his story then ask him about it some time. It wouldn’t do it justice to type it here.
Thanks Mad Dog for taking us out.
Lets take a walk down Lovers Lane
Welcome to Neighborhood Watch and I am your Q for this week! In my opinion…This is the best new AO in the area. For those that dont know the history of this…Sir Posse was the brainchild behind this. One weekend afternoon back around labor day weekend while both him and I were helping out a Millbridge resident in need with moving, while walking a mattress on top of our heads to Shop Dogs garage, he says to me hey TB, I was thinking about starting a new Sunday morning walk, what do you think? What do I think…I think thats a great idea. Lets start next Sunday! He didnt expect me to jump on it like I did…so there you have it…Neighborhood Watch was born. We started out just him and I and its now grown to at least 5+ guys every Sunday morning plus dogs and children. Our Sunday morning walk gives you an opportunity to get all three F’s in at once with your F3 brothers. It also gives you bonding time opportunities with your dog or child(ren) should you choose to bring them along. I ask all of you to get out and give it shot…at least once. Its kind of like with your kids when they tell you that they dont want to eat something, you ask them just to give it a try once, if they like it, they get more. If they dont like it, they dont have to eat. They tried it once. I promise you that is all you will need to become a regular…just try it once. Every Sunday morning 7:30am to 8:30am at a development near you. Please check out www.f3waxhaw.com for each weeks location.
This week I chose Carolina Reserve in Indian Land for our walk.
We completed a 3.05 mile walk around Carolina Reserve and the Carolina Reserve Shopping Center.
Today was Slege O Matics first time out to Neighborhood Watch – Welcome buddy! Hope to see you out more.
During our morning walk we found things out such as Posse has to celebrate Valentines Day and his wife’s birthday one week apart and is not allowed to combine gifts. He has to celebrate both separately. Come to find out later on in the morning, he doesnt have it so bad…Ghosted’s wife is actually born on Valentines Day. Poor guy has to pull double duty. Posse asks that you dont take away his self pity.
We also discovered that Chicken Little, Sledge, Hollywood and Gerber are all connected through their occupations but on different sides of the fence.
Chicken Little discussed that during the early days of Covid that his wife came out to the neighborhood workouts and O-69 gave her the nickname of Alice…as in from the Brady Bunch. Got a good little chuckle out of that story.
Posse and Dynamite discussed what could be Dynamite’s next entrepreneurship that he could pursue. For those that dont…Dynamite is quite the entrepreneur and has a lot of insight for those looking to venture down this avenue.
Dynamite also expressed interest in Mash…so Mashers…make sure you keep on top of him to get him out there.
I had a little hiccup in my journey, so some of the fellas discussed with me how to get over it. Professor Posse is always good with his words of wisdom with me. Glad to have him as one of my mentor’s.
Chicken Little and Posse are the best two guys to have at Neighborhood Watch. They always have so much to offer and discuss. Thanks fellas!
NEXT SUNDAY: NEIGHBORHOOD WATCH WILL BE AT BENT CREEK IN INDIAN LAND, SC. 7:30AM. HOPE TO SEE YOU ALL THERE!
My VQ In The Rain and Cold at Commitment
WARM-UP
- Mosey to the Nesbitt Park Circle
- Rocking night clubs
- 20 Side Straddle Hops
- 20 Imperial Walkers
THE THANG
- Mosey and do 5 squats at every tree on way up Nesbitt Park to rock pile
- Everyone grabs a lifting rock & mosey to Kensington School Front Entrance Overhang for, as a group:
- 30 curls
- 30 overhead triceps
- 30 overhead press
- 30 chest press
- Followed by partner exercise: P1 exercising under cover/ P2 running out and back.
160 cumulative reps 4 exercises:- 40 LBC
- 40 Heels to Heaven
- 40 Lunges
- 40 Merkins.
- Round 2: As a group with switching rocks counterclockwise:
- 30 curls
- 30 overhead triceps
- 30 overhead press
- 30 chest press
- Round 2: partner exercise: P1 exercising under cover/ P2 running out and back.
160 cumulative reps 4 exercises:- 40 LBC
- 40 Heels to Heaven
- 40 Lunges
- 40 Merkins.
- Mosey from Kensington School down Bridgewick Rd left of MillBridge Pkwy to Bridge and under bridge each Pax takes a cap and as a group 40 incline pushups.
- Mosey to Gazebo across from Millbridge Clubhouse for Jack Webb’s. 1 Merkin/4 Air Press..2/8, 3/12..up to 10/40.
- Mosey to MB Airnasium for “Starfish”/4 Corners
Burpees in the center, exercises in each corner:
- (25) H2H / 5 Burpees
- (25) Jump Squats / 5 Burpees
- (25) Dry Docks / 5 Burpees
- (25) Speed Skaters / 5 Burpees
- Then Finished with 5 Burpees
Used the “Cube of Pain”. Each Pax rolled for exercise:
- 15 Tuck Jumps
- 20 Tricep Dips
- 20 Burpees
- 15 Jump Squats
- 30 Freddie Mercury
- 30 Russian Twists
- 20 Merkins
- 30 Mountain Climbers
Mosey back on Millbridge Trail to Nesbitt Park to COT
MOLESKIN
Huge thanks to Good Fella & J Woww for mentoring me this week to design, facilitate, and execute VQ. Also, grateful for all the other PAX for coming out today to support VQ on a Saturday in the rain and 36 degrees, as we know the more PAX the merrier the workout and fellowship pushing one another. Final thanks to Popeye for voluntelling me to VQ today, as definitely needed the push out of my comfort zone and look forward to VQ Pursuit in March with guidance of Wolverine.
Cold & Drizzly
14 Pax showed up today at a cold and drizzly Centurion. Pulled into the shopping center hoping the rain would hold off as I didn’t have any workout planned for the garage at Charlotte Catholic. I was surprised to see a car load of old timers (R) and others I haven’t seen in a while. Chelms, Shoe, Dr. Belding, Homeboy and Mayflower were all in the same car (referred to as “Elite Strong Men”). I’m sure Chelms came up with that name!!
Gave disclaimer and off we went.
Mosey across 51 to the Shopping center parking lot at 51 & Carmel
Warm-Up- Got jeers from the peanut gallery regarding Cadence count. A few remembered from several years ago from my virgin Q, how I butchered that. Mermaid didn’t want to get his butt wet doing LBC’s
- Low Slow Squat- 15
- Hillbilly-15
- Merkin-15
- Mountain Climber- 15
- LBC- 15
Main Event
Mosey to center of Shopping Center- Split the group in two
- Bottom- Heels to Heaven-10
- ½ run Up Stairs to the left & ½ run up to the right
- – In the middle-10 Merkins.
Sable, Pre-School and Point Break leading most of the way.
*Repeat 5 times
Mosey to the rock pile-
- 10 Curls
- 10 Thrusters
- 10 Triceps
- 10 American Hammers with Rock
*Repeat 3 times
Mosey to the Aquatic Center- Parking lot was very slick from the rain
- Bear Crawl half way up driveway, lung the remainder and jog back to start
Repeat Once
Started to mosey to Charlotte Catholic. When arriving at the back entrance off of Little Ave., we saw that it is gated off as they are starting construction on a new building. I then did a reverse direction and headed the group back passing the Aquatic Center, turned left and passed the football field & entered Charlotte Catholic from the back entrance.
Arrived at the brick benches next to the school.
- 10 Dips
- 10 Durkins
- 10 Step Ups
*Repeat 3 times
Mosey back to launch. 30 seconds to spare
- 10 Burpees
Done
Announcements
- Continue to pray for Jennings and Bout Time’s family. Going through a very difficult time,
- Blood Drive on Feb 19
Prayer– Thanks to Mermaid for taking us out
Wrap
Great work by the Pax this morning. Great to see so many out on a cold and rainy morning, especially the old guys (R’s). Must have been 5 of 6 of us. It’s easy to stay in a bed on a day like this. The benefits that you get, far out-weigh the extra few hours of sleeping. Glad to be part of F3. Keeps me feeling young!!
Swarm
Seven PAX emerged at the 0515 point to meet a sharp wind and the endless opportunity of pain that is Cuthbertson HS/MS! Here is how it went:
Warm-up: Mosey down to the basketball court and circle up for 25 SSH, 20 IW, 15 Moroccan Night Clubs, and 10 low slow squats all IC. YHC receives “situational awareness kudos” for no hands on the wet ground. Thank you and you’re welcome.
The Thang:
Start under an overhang in between the picnic benches. 15 merkins/15 big boi sit-ups (single count). Run as a group down the hill and circle for 15 squats. Run back up the hill to repeat OYO four times, each time subbing out the merkins as follows: diamond, wide arm, stagger right, stagger left. The hill provided some good cardio and kudos to Gerber and Dasher for pushing the pace.
Mosey to the traffic circle for a one leg burpee fest. 5xright leg, run around the circle to the other end, 5x left leg and repeat for a total of three sets.
Mosey down to the big parking lot and line up across with each PAX in his own parking space. 10 speed skaters IC, sprint to the second light, mosey back. 50 high knees OYO, sprint to the second light, mosey back. Then side shuffle one way, flapjack, run backwards. Finish with 10 jump squats, sprint to the second light.
Mosey back up to the school for old school Jack Webb. Then mosey around to the long hill for new school Jack Webb. Pause for three rounds of PAX choice Mary. New School Jack Webb = 1 merkin, 4 paces of bear crawl, 2 merkins, 8 paces, etc.
Head back toward COT and stop at the benches. Another three rounds of PAX choice Mary, hard lap around the traffic circle, then 20 derkins/20 dips, 15 derkins/15 dips, 10 derkins/10 dips.
Mosey back to COT in time for wall sits and donkey kicks and…. “have a nice day.”
Moleskin: Chastain lead us for COT and various announcements were made. Morning turned out awesome after some initial weather concerns. YHC is not a regular at Swarm and am thoroughly impressed by the PAX each time I post! A real honor to lead – thanks Dasher!
Thats two you owe me, junior
I’m going to attempt to blow up this website.
GIFs (pronounced with a hard G) are way more fun than actual text to get your point across. Especially when they’re Star Wars related. So when the Admiral (AKA Ackbar) 
Yeah, that one, asks for a substi-Q you say
The weatherman, 
always known for their professional accuracy, was calling for lots of rain, but alas this morning we were stuck with nothing but icy wind, cold enough to freeze a wookie. 
So 10 dudes are here ready for a beating so I give’em the DiCCS. 
No, not that one. I said: 
Uh, close enough.
Let’s mosey. Down the hill towards the Poop Palace. Somewhere along the way we stopped and did our warmup, including Side Straddle Hops, Imperial Walkers, and lots of stretching exercises. Apparently someone was out their recording us. 
No longer cold, we finished our run past the shed where the PAX were instructed to grab a rock. 
The Thang 
I did, yes.
The remainder of the workout was pretty simple. 
Rock exercises are always 30 reps done at the shed
Non-rock exercises are always 10 reps (and 2=1 if applicable) done at the covered awning up at the middle school
All exercises done OYO 
but go back for the six or do some Mary 
Round 1:
Curls/Speed Skaters
Tricep Extensions/Mike Tysons
Chest Presses/Big Boi Sit-Ups
Intermission 
Circle up for some Up/Downs. Kinda like this 
Round 2:
Overhead Presses/Squats
Rows/Staggered Merkins (10 each arm)
Wonder Bra(push’em up, push’em out – also audible to 15)/American Hammers
Wrapping it up:
Donkey Kicks 10 to 1 
Time to go, so a final mosey back up the hill to COT
Moleskin:
Well, that was about it. The Swarm PAX sauntered over and we did our counts, our names, and Blue Screen was the 6th man.
Announcements
- Open Door is starting a new book this Sunday. You’re invited to either the Zoom meeting OR in person at Five Stones
- Q School is Saturday, March 6th at 6:30. Cuthbertson Middle School. If you’ve never been you should attend. Sign up link coming soon
Ackbar took us out
Never fear, Hoover’s here
7 men mostly avoided the rain but still had plenty of cold weather for this week’s episode of Kevlar.
Orange Whip reached out to YHC a few weeks ago looking to round out the Q schedule. While YHC was once a regular at Skunkworks on Tuesday, YHC is pretty sure the HR file will reflect less than five appearances at Kevlar. It’s not out of reach for YHC just a matter of making it there on a Friday as opposed to running or fartsacking. The tales of Kevlar’s former glory days have been passed around a workout like a bottle of Thunderbird pre-Covid and they all sound something like an Al Bundy football story. Talks of gear and some dude named the Hoff and maybe an English chap named Bulldog. It may all be nonsense, Horsehead will know. He’s good at nonsense. Don’t worry men, Kevlar is still a legitimate workout with a solid AO under good leadership. It just needs better advertising. Maybe a spot at the Bo Round for all those vaccine recipients to read while waiting to get stuck with a needle.
Anyway, YHC was geared up for the workout. Weinke at the ready and regretting the possibility of cold and wet weather, a plan was hatched to hit the covered pavilion. Orange Whip reached out talking about an injury from ultimate soccer with some boyz from the hood. He was bringing a kettlebell, so no running. No problem for YHC. This morning though, YHC got a late start, for no other reason than being slow. Showing up about 3 minutes early to the covered pavilion to drop off some supplies and pulling into the parking lot at 0530, YHC was met with the pax taking off on a run with Orange Whip in the lead (how’s that injury?)
Never fear, Hoover’s here. Time to take the reins
The thang
Warmup run to the graveyard and back to the pavilion
SSH, IW, Merkins, Peter Parker, Parker Peter, Low Slow Squat
Go to the rock pile, get a medium sized rock
Rifle Carry to covered pavilion, find a partner
Partner runs to driveway entrance across from the graveyard and back while partner does called exercises
OH Presses, Two-legged RDLs, Rows, Squats, Tricep Ext, Curls
Jack Webb – Thrusters and tricep dips up to 5 x 20 and back down
Peoples chair and air presses
Rocking the Mary with Flutter Presses and LBCs
Return rocks, run back to the launch for COT
Moleskin:
- Apparently groin injuries are all the rage right now or at least a popular conversation topic with pax today
- YHC’s supplies included tunes, to which the pax were exposed to YHCs more soulful roots including Curtis Mayfield and Wilson Pickett
- Geraldo knows a bunch of useless trivia. But it’s good music trivia. YHC has him lined up for Jeopardy next week
- Turkey Leg gets honorable mention for running in from Arbo and promptly running back, but no credit for the workout
- Geraldo and YHC almost had a head-on collision that probably broke some social distancing guidelines, thankfully no one was injured and the governor wasn’t around to catch us in the act
- It did start raining just at 0614, thankfully we mostly avoided that crap
- Horsehead was sure he saw (or felt) snow at one point during the workout. We all just nodded and kept going
- Rhapsody was anxious to get out of the cold and rain at the end
- Orange Whip did not bring a kettlebell
That’s all YHC has for today. Now time to go back and listen to garage punk rock from Mississippi. Because as Tiger Rag, aka: McRib, so wisely said, “If South Carolina lets you down, you can count on Mississippi.” (probably misquoted from what YHC heard this AM, but YHC will be damned if that doesn’t sound like Tiger Rag) And there ain’t no good garage punk rock from South Carolina
Thanks to Rhapsody for the take-out.
Announcements:
- Blood drive. 02/19. Sign up or Mighty Mite will sick his cute puppy on you
- Beer mile. 03/19. No sign ups just show up. there will be a White Claw division for those of you man enough to get abused for drinking White Claw at a beer mile
- Purple Haze makes his triumphant return to bootcamps tomorrow at Rock Zero, 0700 Calvary
Back in ’17 When Purple Haze Last Q’d Boot Camp
Best I can tell from the website, Purple Haze has not Q’d a boot camp workout since 2017.
He is listed as the Rock Zero Q for tomorrow. For those of you who have joined F3 post-2017, this is a big deal. Maybe the biggest deal of 2021, thus far, IMHO.
To get your head around the happenings of the world the last time Haze Q’d, read a little bit further.
-Half-man Half-cat creature was spotted in Malaysia
-Sea monster washed up in Indonesia
-Drunken time traveler arrested in Wyoming
-Flying reindeer spotted in several countries around the world on the same evening
-The McRib was available for only the second time after disappearing for years
So, you should post tomorrow at Rock Zero. You will be amazed and, very likely, have your soul crushed at the same time, by the Purple Haze #Kotters Q
Note: YHC is not able to post. Breaks my heart. Will be working a swim meet. I am trying very hard to pawn off the shift to my lovely M.