Ok, Let’s Start Over
The Pax:
Except for Wolf:
DiCCS:
First Called Exercise:
The Pax at 6:31
Hey Wolf, do you wear a watch?
So how are you going to know what time it is? Wolf to Mad Dog:
Mad Dog worriedly looking at his watch the whole workout:
Wolf giving instructions about how to count off exercises:
Blue Screen:
Wolf:
Blue Screen:
Wolf:
Everyone else:
and….
C3PO trying to find everyone and coming in late:
Then C3PO when he realizes he’s next on the counting chopping block:
and now has to count…..
Wolf:
Then Everyone else when it was time to start with them:
Meanwhile, Shop Dawg 15 minutes into the workout:
Along with Sugar Daddy, Twinkle Toes, and Premature….
Short Mosey to the Road for exercises while Premature, Twinkle Toes, Sugar Daddy, and Shop Dawg pull in 20 minutes late:
Mosey back to the breezeway, the Pax when it was time to count again:
Wolf:
Wolf’s instructions during wall sits about hands touching thighs:
Or he would call out:
Blue Screen to Gerber:
Then backwards balls to the wall was called (so butt to the wall?), most of the PAX:
Except for Dasher and C3PO:
Almost done, just enough time for a few head bob Merkins:
Wolf:
and you guessed it:
Final Mosey to COT:
Wolf at COT:
and
The Pax in response:
But since it was now over, the pax:
Then off to Coffeeteria:
No Q No Site-Q No problem
You usually don’t see a message at 5am that says “doesn’t look like rain, can someone substi-Q for me?” But Brutus probably fell asleep in his raffle winning recliner and was too comfortable to get up, then again maybe he was helping with the morning feeding of his daughter. Chicken Little stepped up as usual and said he would take diesel and figure it out. Since we were expecting rain, Mash had already called an audible and we quickly planned to get Diesel to join us. Centerfold shockingly got to five stones early enough to redirect Chicken, O-69 and Popeye over to Cuthbertson HS to meet the regular mashers (Bunyan, Penalty box, Sledge and Mayhem) under the awning and stay dry. At 5:32, figuring it was safe to leave diesel, Centerfold headed to the workout, but little did he know Posse was running even later. Posse was able to get a cinder block and bricks at Five stones and find us at Cutty only a few minutes late.
The thang-
Mayhem leads some warmup. We grab our cinder blocks and bricks, head up the stairs to the covered awning near the gym entrance and get started. We decided to wing it since nobody had a full weinke prepared. We did our ring-around-the-rosie exercise call out with each Pax picking an exercise/body part and calling however many reps they wanted. I can’t remember the exact order or the exact number of reps but we covered the following-
- curls
- tricep extensions
- chest presses
- merkins
- captain morgan’s
- people’s chair air presses
- ditkas
- curls/shoulder press combo
- argos
- calf raises with up and down steps carrying block
- offset merkins
- more chest presses
- squats
- stormy daniels (needed a more creative name other than hip thrusters)
- lots of cherry pickers into moroccan night clubs
- webb of Diamond merkin UTIs/Ab medley
Posse’s Diamond merkin uti/ab medley sucked but he knows how to push guys to work hard. We did 1/4 thru 5/20 on the first pass around the circle and finished rounds 6-10 on the second go around. Thank goodness we didn’t do big boys on rounds 6-10 like we did for 1-5. We accomplished multiple things today. We got a good workout in as usual, and secondly we stayed dry. Not that we are afraid of water, but with Mayhem getting over pneumonia recently, he didn’t want to run the risk of working out in the rain. I’m sure everyone was happy to oblige and find some cover. It’s good to see Mayhem back at it after missing a couple weeks being sick and then on a mission trip.
Can’t remember if we had much in the way of announcements, read another backblast if you want to see them and Centerfold took us out.
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
