Calling in a Sub Q for Hurry who had a last minute “early meeting”.
DiCCs
Warm-up
The Thang
Century Club workout!
Moleskin
We had 2 site FNG’s in Chicken Little and Popeye. Both of those guys were at Waxhaw Express yesterday as well. Great job to both of you for getting out of the bubble, trying something new, and working hard.
Bottle Cap was complaining about his arms hurting because of all the tennis he played last night. He will always have “tennis arms”.
Gerber is getting scary, we all know he is fast, now he is getting strong. Watch out!
Watching guys like Sugar Daddy and Blue Screen at their age push as hard as they do is so impressive and should be an inspiration to all of us. Especially the guys getting ready to hit the “R” level.
Ice9 being Ice making all his noises continues to show us all up with a 45 lb KB. Good choice on not going to Mash.
Zin was barking out IPC counting concerns from the start. He has said that he goes to Cowbell because of the proximity to his house. Hopefully, he got his money worth today. Always good having you in the pax.
Chastain shows up with his pristine new KB and continues to kill it. He is no longer sneaky fast, just fast.
Glidah, get that foot better soon. We need you at our workouts. You make the workouts better.
Due to the great temps this morning we got some good post workout 2nd F time.
25 for a Tuesday Night?! Awesome!
Arrived early to see if this AO that I’ve seen at morning darkness had some extra fun when seen in the light. I was able to find a little something extra to add to the back half of the winkie. (Great Job to Rae View Elementary for adding some fun paintings on the parking lot).
The weather was here and I wish the pax were beautiful (shout out to Jimmy Buffett). Getting close to launch so quick DiCCS. Lets Go.
WARM UP
Mosey around the parking lot. Threw in some butt kickers, skips, karaoke and toy soldiers. Circle up.
THE THANG
short Mosey to the front entrance of the school where I divided us up Dad’s vs kids. Sorry to the older kids who tried to sneak in with us adults….if your under 18 your a kid (Deuces barely missing it). Time for a Scavenger/Trivia Contest. I would yell out an object. First group to find it didn’t have to do burpees. I would then alternate questions to the groups and if you got it wrong…burpees.
Circle up for Simon Says. I call an exercise. If you do the exercise without me saying Simon Says first, you owe 2 burpees. I honestly don’t remember all the exercises called and what was and wasn’t Simon says, but lets just say I’m pretty sure at one point or another I had everyone doing burpees. The last one I said Ok, lets run over here for something else. Half the group runs with me and Twinkle Toes looks at me a goes “Wait, we are done with Simon Says right?”. I smile and say “Nope”. Twinkle did his best Will Farrell mad at Norway impression. Now “Simon Says run over here against the curb”. Simon says game over.
Red Light/Green Light bear crawls. If I catch you moving – 5 Merkins and 5 crawl bears. I crawl bear’ed with a head start and the pax had to catch me as I yelled green light/red light. (Note to self, there are some fast bear crawlers). Twinkle took an early lead so I intentially called a quick red light to catch him moving and slow him down. I forget who won – Trickle maybe?
Mosey to the Rock pile. Keep teams split for adults vs kids relay race. One person at a time runs. Adults run a big loop (about .25 miles) while kids run a smaller loop (about .17 miles). I had hoped to give the kids a slight advantage to keep it fair but apparently I underestimated their speed. While there was one runner, pax alternated between the following:
20 curls, 2o triceps, 20 presses for runner 1
20 Merkins and 20 Squats for runner 2
Back to Curls, triceps, and presses for runner 3…..and keep alternating.
Kids took an early lead, but quickly lost it when Cat Nip arrived on two wheels. 1 Adult added to our team and 3 kids added to their team (Yes!!!). Don’t get too excited….the kids still smoked us. So bad that I made them run 3 extra segments….and they still smoked us.
Rocks up. Spread the kids and Dads out again. Gave the Dads a 20 foot advantage (that neither knew about). Find 4 squares with Dots painted inside…..Great job by Trickle…kids do 2 burpees.
TWISTER
I found this on my scout. 4 squares with the exact order of 6 dots in each one. Hmmmm, that kinda looks like a twister board (light bulb). We took turns putting 2 kids vs 2 adults while the rest cheered on while doing exercises. Exercises were plank, LBC’s, gas pumpers, mountain climbers, and Merkins. I think the Dads did most of the burpees as we were not as flexible as the kids. I even cheated and gave some of the older kids harder positions….still no falls.
Couple minutes left. Partner up with someone you are not related to. It can be kids with kids or adults with kids, but you can’t be related. Partner 1 starts crawl bearing (backwards) up the hill to the fence. Partner 2 runs to curb and back and swaps with P1. Keep going until you are at the fence. Gather the 6 and then Repeat except for bear crawl down the hill.
30 seconds left. Burpees. We got through 5 before it was time.
MOLESKIN
Sore. Tired. Useless. That’s a description of my body after Friday’s FSAUP. I probably would have fartsacked again today but Watchtower is so close and I’m on Q was a good reason to peel myself from my warm bed. Not to mention it was in the mid-40s.
Which leads me to my theme of today, “do what you hate!”. And that’s exactly what we would do…. run.
THE THANG
Mosey towards other side of school. Let’s circle up:
20 x SSH
20 x Imperial Walker
20 x Morroccan Night Club
Jimmy Dugan
Calf Stretch
Runners Pose
Mosey to Neighborhood. At each street 20 x Speedskaters. Stop at the caldesac. Circle back for the 6.
Speed drills??!!? 70-80% effort around the curve. Slow mosey around the backside of the road and back to the starting line. Complete 3 times. Booty whooper!
Every other driveway alternate between 5 x Bobby Hurley’s and 10 x Carolina Dry Docks. Mosey back for the 6. Regroup at stop sign. Some guys really struggled with this.
Mosey to school and it’s time for some compass:
90 degrees to the left, 10 x merkins
180 degrees to the right, 10 x merkins
270 degrees to the left, 10 x merkins
360 degrees to the right, 10 x merkins
180 degrees to the left, 10 x merkins
Jail break front strip of school.
On your 6 for abs around the horn and complete!!
MOLESKIN
It’s been a long day. I’m tired and it’s time for a beverage. Thanks everyone that posted this morning! Welcome back Baio! Never tell us to spread em Meat Smoker again please! And shout out to Blue Screen for not only being a double respect but for really giving everyone, even in my youth, a literal run for our money this AM.
ANNOUNCEMENTS
Running stuff. Boring
Beer with running stuff. Less boring.
Those were Tucks exact first words to me when we were at the tap house after the CSAUP…
Concept: Hit as many AO’s in the Waxhaw region as we can safely traverse in one day. Ended up with 7 total AO’s. 2 new(Prickle & Goo, The Lycan), 2 legacy (Commitment, THE Floater) and 3 other AO’s (Blackhawk, Morning Woods, Pursuit) that have grown over the last couple of years.
Here’s what went down as best as I can recall…
Thang:
6:45 am Ruckers arrive to prepare for their long walk around Waxhaw.
7:00 am (right on time) 6 Ruckers: Pennywise, Scuba, Jingles, Turnbuckle, Radar and Breadbowl launched on their quest to carry weight and/or walk the course.
Shortly after the Ruckers launch YHC realized I had to go drop off some waters and snacks at Commitment. Arrived back just in time to the rest of the Bootcampers and all of a sudden it was 7:30.
Long DiCCS (3 mins) were delivered as promised by YHC. Plenty of phones and plenty of CPR certifications in case we needed it. Thankfully we had the former and thankfully we didn’t need the latter.
7:33 came in quick so we grabbed the flags and were off on our opening Mosey from THE Floater to Grace Presbyterian Church parking lot (1.2 miles) for 10 minutes of what will be called Prickle and Goo. A stretching and flexibility workout with BroGA led by none other than Paper Jam, our newly adopted F3 Waxhaw brother from the SOB. Thanks to SOB for giving up this prized possession. He is fitting right in and we’re all glad to have him. After a well received stretch and some mumble chatter about how our Ms will be so impressed with our flexibility… we had to move to our next AO.
Next up is a mosey through Pursuit and MB walking trails. It got a little tense once we got into the trails and some were questioning where the heck we were going. We finally made our way back to civilization and headed up Creekview to MB Parkway and eventually the clubhouse where we stopped for 5 minutes of Mary. And now time for our first Audible. We had a plan in case it rained to just use the mean streets of Millbridge and Walnut Creek to get to and from Blackhawk but we didn’t really think we’d need it after Rubbermaid gave the ole thumbs up the day before. Got a message from Jingles that bridge was closed for some reason, so we ran the alternate route and ended up running past the suspension bridge. We decided to check it out and it turned out some kids were playing a prank and put caution tape on the bridge to make it appear closed. We re-adjusted and continued on the trail from the bridge the rest of the way to Blackhawk where Atlas and Cobbler were waiting with Bloody Mary’s in hand for our arrival.
Since we arrived a little behind schedule, Atlas had to cut the Weinke short and just do one Jack Web with Merkins and LBCs in a 1:4 ratio. (Oddly, Cobbler continued to drink the Bloody Mary’s…) After 10 & 40 and some shinannigans from Dasher with Bottlecap’s phone (and two more BM’s for Cobbler) it was time to move on to Commitment. Back we went through Morning Woods (Carolina Thread Trail) and this time ran right through the caution tape. I didn’t see anyone bite the big one on the trail but I wouldn’t be surprised if it happened. There were some slick areas out there but I think we all made it relatively unscathed.
Arrive at Commitment, still a few minutes behind schedule so I’m yelling up ahead to “Get the Bootcamp Started!” Popeye jumps right in and takes the reigns for what would be some kind of special awful. We did 2 x merkins at each tree on the way to the rock pile. Once we arrived at the pile we all grabbed a rock for Curls, Shoulder presses then a combo of curls and presses. Next, on your 6 for Chest press and then the most awful thing in the world which was a combination chest press into a v-up and then shoulder press. Remind me never to get on Popeye’s bad side… A special thank you to the site Qs of Blackhawk and Commitment for being flexible and getting us back on schedule.
Time was called after we completed the allotment of planned reps.(Thank God!) and we started the looooong mosey (2.8 miles) back to town. I knew we would need to make a stop so I asked Tuck to Mary us all at the pocket park at Fallondale. It was a little less than halfway but the remainder of the route was a “short” up hill and then a long, flat mosey back down Waxhaw-Marvin Rd. YHC was gassed at this point and only adrenaline and my brothers around me kept me going.
Arrive at 701 Main for THE Floater where Zinfandel stepped in as Q since none of the site Qs were present. (I swear that site is getting soft since I resigned my site Q duties…) Zinfandel led us in a Merkin/Airpress Web. 1 M:4 AP. After 10 M: 40 AP we started our mosey to The Lycan. On the way we were supposed to stop at South Providence School but about half the PAX went ahead to Waxhaw Elementary and the other half actually followed directions. (At least that’s how I remember it…) On the basketball court at S. Providence we did an Incline Merkin:Wall Dips web. Got to 5:20 and it was time to get moving again. We finished our Mosey, cruising up Bad Idea and around the cemetery on our way to Waxhaw Elementary where we met up with the rest of the PAX.
Posse led us for The Lycan noting that we will plant a workout here at this underserved school in order to give it the focus it needs from a 3rd F perspective. Even though this school is bubble-adjacent, the students here do not have the resources we inside-the-bubblers take for granted. Let’s do something about that! Here we did 7s starting with Russian Get ups x 1 on one curb and Bear Crawl to opposite curb for curb agilities x 6 then crab walk back until 6:1 reached. Ouch! Next up were 1-19 drop-off spaces along the curb in front of the school. From 10 down to 1 do equal number of UTI(U-shape arms over head, T shape and I for by your side) Diamond Merkins running to the other side of parking lot and back between each space. From 11 – 19 do equal number of Big Boy Situps and run to the other side of lot between spaces. YHC didn’t make it through all of the spaces but gave it good whirl. I don’t really know if anyone made it through for that matter as time was called and we had to make it back for COT.
We started the Mosey back to where we started at THE Floater. This time we used the sidewalk and followed 75 all the way in. We crossed the famous train bridge and met the Rucking crew on the way. Perfect timing! (Wow, who planned this?) As we were wrapping up the run several PAX were finished and YHC was just under 13 miles when crossing the finish line so what do I do? Keep going until I get to 13.1. (Straa – February Half Marathon, check!) Thank you Chastain for the push to get it done.
All totaled we traversed some 12.5 miles. Some less, some more depending on when you started or finished and how much extra you did. 11 miles of the course plus some going back for the 6 made for a little bit longer run than promised for those participating start-to-finish. Sorry, my bad…
During COT I announced that this is probably the most stupid thing I’ve ever done in my life. And Twinkle Toes quips “Didn’t you get married a second time?” Well, I guess you got me there Twinkle Toes…
Countorama & Namorama complete. 65 total PAX the best we could remember including 3 Double Respects, 13 Respects and 3 2.0’s. Way to go fellas! We have something special here in F3 Waxhaw.
Our Nantan, Bottlecap, shared some encouraging words about what F3 is, To plant and grow small workout groups for the invigoration of male community leadership. He shared his personal experience with his shield lock group and how they are intentional in striving for a more meaningful bond that is more than just pushing each other to exercise and includes other facets of life and deeper, more personal relationships. I admire Bottlecap for his outward commitment to his lord and his leadership of F3 Waxhaw. Thank you, brother for taking us out with your words of wisdom and a prayer.
I want to give a shout out to the Wildebeest crew. Premature, Chicken Little, Sugar Daddy and Mad Dog. Way to stick it out for the duration boys! I know you have my back. If any of you ever plan something this stupid, I will be the first to tell you, “don’t do it!” But I’ll also be right by your side when you do it anyway…
Twinkle Toes! Thank you brother for leading me back here to F3. My F3 experience has made an enormous impact on my life and I have you to thank for it. You can do it! Have faith bro.
High Hat, C3PO and Doughboy. Having your 2.0’s Rock, T1000 and Breadbowl out with you was awesome and I hope you bringing them had a positive impact.
All of the Double Respects, Chopper, Chainsaw and Blue Screen showing age ain’t nothin’ but a number.
Site Q’s Paper Jam, JWoww, Popeye, Atlas, Cobbler, Zinfandel and Posse: Thanks for being flexible and leading us through the bootcamps when all we were thinking about was laying on the ground and quitting, you guys kept us moving and engaged. Rubbermaid for your consultation and pre-viewing of the thread trail the day before.
Centerfold and Recalculating for jumping in and taking the water and fuel on the tour making sure we had what we needed at each stop.
Shop Dog for making sure we had the 6 covered and sharing your bike when PAX were needing a break.
Midriff and his M for taking photos at the end. Documenting this stupidity was extremely important and you really came through for us with some great marketing photos.
All the SOB guys showing up in support for the Waxhaw region.
Clown Car Bushwood guys made their mark with the sleeveless golf shirts. (Classic)
Wolverine for hooking us up at the Taphouse for an early opening.
Rudy for inspiring me on the course and for supplying the Pizza at the Taphouse. That hit the spot!
Sledge-O-Matic for providing some class A entertainment with guitar and vocals. You Rocked the house bro! (Heard he might have a gig at the Taphouse now)
Tuck! My man Tuck came through with a great course and a lot of help preparing the entire event. Couldn’t have done this without your puppet mastery brother. Thanks for picking up the 6 and making sure we didn’t get lost in the jungles of Mill Bridge and Waxhaw. (I’m looking forward to our next collaboration)
Posse: The Class A, No. 1 Weaseliest of Weasel-Shakers for listening to an idea and pushing me to follow through with it. (Note to self , don’t communicate that you have an idea to Posse ever again unless you actually want to do follow through with it because he will make you do it anyway)
Moleskin:
All I know is that a brief conversation with Posse at Dunkin Donuts and an introduction to Tuck is a dangerous combination. Just so everyone knows, this thing was supposed to have been much “better” had we been able to safely pass into to the back side of Lawson or if Eutaw Rd didn’t have a locked gate preventing passage through to the back side of Alma Village. You have no idea how “unfortunate” we were.
The last thing anyone is thinking after completing this awfulness is “When do we get to do this again?” Right? Wrong!
It seems as though this type of event is something we all very desperately needed. An opportunity to prove to yourself that you can do something thought to be impossible, an opportunity to build a bond with your F3 brothers, an opportunity to show your 2.0 what it is to persevere through a difficult obstacle, an opportunity to act like a kid and do something completely stupid and utterly pointless (#CSAUP) just for the fun of it! Whatever your reason for participating, I hope you got what you came for and maybe something you didn’t expect. And for those reading that did not participate, what is holding you back?
So the day before the CSAUP I was walking to my truck from my office and noticed how beautifully the sun was shining and then saw what I thought was cookies & cream yogurt splattered all over my windshield. Turns out it was God telling me that everything would be ok as he had his largest and most diarrhetic eagle fly over and drop a nice, yogurty crap on my windshield. It was at that moment, I knew everything was going to be ok. All my worries were gone for I knew that when a bird craps on your windshield, it means good luck. (At least that’s what I choose to believe).
As you may have noticed, YHC had a lot of help with this event and no one man can do everything or really be truly prepared for all scenarios. My biggest worry was the weather. Would it rain? Would it be cold? Would we be able to run the trail? Would we stay on schedule and meet the time objectives? Would we have enough water for everyone at the stops? It turns out all of the above were covered with a little bit of help from the man upstairs and the fine men of F3 Waxhaw really stepping up in a big way. Great job by everyone. Whether you actively helped with preparation or participated and pushed through to the end or you dropped in/out at various stages or simply stopped for a beverage at the Taphouse, you all had a part in this. So I guess that just means we’re all C(F)SAUP!
Until The Next CSAUP, Peace!
Flipper texted me last night with his latest terrible Tuesday plan: 33:00 warm up, 26:00 of intervals, and 33:00 cool down. Little did he know that I had a Get Out of Jail Free card – I was signed up to Q Fast Twitch this morning. Unfortunately, I couldn’t meet him in Ballantyne at 0445 to run for 92 minutes. I had foiled his plot!
Not so easily dissuaded, Flipper came up with a “brilliant” (his word) plan – he would meet me at my house at 0500, we would run to the Arboretum and take the FT crew through his heinous workout. Since I had planned to pre-run anyway and hadn’t drafted a weinke for my Q, I took the lazy smart way out and accepted this proposal.
Flipper and I rolled up to the launch point at about 0512 and found Benny and Purple Haze waiting. I figured we’d have a light crowd since most pax think of me as more of a kettlebell-wielding knuckle dragger than a runner. Suddenly, 7 more cars pulled in and pax started circling up. There was some mumblechatter/encouragement from Joker and Purple Haze as Prohibition’s loosened up his creamy white thighs with his Stick (you’re welcome for that mental image), then 0515 struck and we headed out.
Run out 51 to Strawberry, turn left, then left on Woodfox, right on Rounding Run. Run through the intersection with Rounding Run, at which point Prohibition said “this is where we usually circle up.” Not today, pal! Keep running all the way around the loop and back to the intersection, THEN we stop.
Instructions: run around Rounding Run for 2:00 HARD, then recover back to the six for 2:20. We will do this a few times (6). The starting gun goes off and the pax take off. Flipper takes an early, substantial lead on the peloton, which consisted of YHC, Purple Haze, Enron, and Alf. We hit 2:00 on the way up that stupid hill on the far side. Wow, I hope I don’t have to run that again (spoiler alert: we did. 2 more times). Recover back to Benny, who disappears. We chase him for 2:20, then give up, turn around and run back up the hill for the next 2:00. On the next recovery, we grab Retread and then continue going clockwise around the loop and run into Benny, who is coming at us. Repeato for 4 more times. Flipper maintained his lead at the front of the pack for all of the intervals, but there was some jostling for position amongst the rest of us.
Circle back up at the intersection of Rounding Run and head back to the AO via Raintree Lane, Willow Point Road, and then cut through the giant Lego bricks to the Arboretum parking lot. Push it back to the start for an arrival at exactly 5:15. Approximate mileage of 6-7 miles.
Thanks to Flipper for taking us out in COT.
Announcements:
Moleskine:
Warmup
Short little Mosey followed by
18 Side Straddle Hops
18 Imperial Walkers
18 Merkins
18 Plank Jacks
18 Mountain Climbers
Calf Stretch (R/L)
Another Mosey back around the parking lot
Note to self ( Burpee/Broad Jumps = Zero friends and possible second Q). Never the less, we proceeded with the following
Burpee – Broad Across the Parking Lot – 1 time. I had 2 rounds in my mind but would have resulted in total mutiny.
Thang: Keeping with the golf theme we started out with 18 reps of the following exercises for 9 rounds (made it only 1 hole). However, quickly heard the moaning and groaning and realized this would take too long. Pulled an audible and cut the reps to 9. Ended up finished 8 holes (rounds).
Chest Press
Curls
Shoulder Press
Tri’s
Back Row
Squat
American Hammers
Run a lap around the parking lot w/ 9 big boys at the final corner
Moleskin:
After my third Q, I figured I give this Backblast thing a try ((even though Bushwood is my home course)). Solid group of 15 boot campers and 4 mashers rounded out the PAX today. I guess the warm weather and Tanyatine’s marketing efforts did the trick. For me, my Super Bowl fog finally lifted and it was time to sweat out the weekend. I was debating an off campus field trip to the back nine but decided to stay together and play the front. Solid efforts but all PAX today and it was fun all staying together. The PAX loved the workout so much they were gracious enough to share and give me the largest rock on site for my final round (Big Tuna). Shout out to J WOW and Long-haul for sharing in the counting duties. Bottlecap, thanks for helping with the picture-I am not an IT guy.
Sixth Man: One Star was the six man. 4 years coming out to F3. His beautiful blonde haired friend, Bucky, originally brought him out.
Announcements:
Rice & Beans: Next Wednesday is the monthly sign up. Contact Centerfold – roughly 10-15 slots. Uptown – keep serve food to those in need. Also, Saturday Christ Closet uptown.
F3 Opportunity: 7am in person bible study. 8 am Zoom. Contact Bottlecap.
Last Call: New Site at Marvin Ridge High School. 6 am start.
DICCS given- to include all the usual items-
Warm up
Mosey to Transporter shed for
Jimmy Dungan stretching
plank right arm high and right leg high 10 seconds – switch to left arm and left leg ( At this point Tool Time asked if we are in Yoga Class- the gazelles are already restless 2 mins into a workout ).
Calve stretch/ runners pose right side and left side.
Mosey to Circle Island for 20 SSH
Mosey to road between large parking lot and small parking lot where gate is for FARTLEK.
Fartlek, which means “speed play” in Swedish, is continuous training with interval training.[1] Fartlek runs are a very simple form of a long distance run. Fartlek training “is simply defined as periods of fast running intermixed with periods of slower running.”[2
The Thang
5 min running at 10 k pace- 2 min at mosey pace
4 min running at 10 k pace- 2 min mosey pace
3 min running at 5 k pace- 1.30sec min mosey pace
2 min running at push yourselves hard pace- 1 min mosey pace
1 min running at fast pace- 1 min mosey pace
Gather the PAX for a change of scenery- move over to the circle islands and rinse repeat FARKLEK between the two islands near the tennis courts and Baseball field. After completed a fast pace mosey to Transporter shed/ walk for 1 minute and then a fast paced mosey to COT.. 5:15 ON THE DOT!!
Moleskin
Not sure how I got roped into leading Express so I was a little worried about keeping the gazelles entertained. So I reached back into my little chicken and brain and remember once upon a time Wolverine did this Fartlek thingy at pursuit and it keep the PAX together and was built for all paces. The Pax seemed happy today and I believe most PAX got 6- 6.25 miles except Gerber and Tool Time who got 7.5 miles– that’s just stupid!! It was awesome seeing Popeye out pushing himself at Express and he crushed it. I was glad to see Red Tape back out after he had a little illness called fartsackatitis ( shockingly it is not that rare of a illness). Dasher had Red Tape and I rolling when he said he was in the TAINT group — TAINT running at a stupid pace with Gerber and Tool Time and TAINT wanting to be as slow as the Chicken- he is caught somewhere in the middle. My boy and fellow Wildebeest was out and crushing it as always with his wife beater and all, great job brother. Thanks for allowing me to Q today boys!!
Announcements
Another CSAUP planning session is happening– maybe around springtime– WTF? WHY?? LOL
The day after the Super Bowl always brings small crowds around here, but factor in some guys trying to recover from Saturday’s Waxtravaganza and we were a bit lighter than expected. The (7) men who showed up for Flash and (13) more for Ignition and M.A.S.H. all put in some work today, though. The Flash crew had no clue they would experience perhaps the greatest AMRAP course Waxhaw has seen…dating back to 2016’ish at Impromptu. I believe only 3 of us brought “fond” memories of this one (YHC, Rockwell, Dough Boy) but the others (Chicken Little, Honeycomb, High Hat, Chainsaw) would leave with their own nightmares. Thanks to Bottlecap for the assist on the original stations since it had been a while.
The THANG:
Here is how it went…we would hit 7 Stations around the back of the High School…for 30 Minutes…give it All You’ve Got…walk away tired but live to tell about it. Stations include:
About halfway through, we noticed the Ignition crew was trying to get in on the action. Were they just lonely? Who knows? They jumped in the same space as us, but seemed to be working hard so no complaints by the Pax for stealing their thunder! Nice job, fellas.
5-minute timer went off so it was time to hightail it back to COT. Done!
Moleskin:
It’s always a privilege to lead and push each other to the point of exhaustion during an AMRAP. YHC always looked forward to these around Cuthbertson years ago, and they never disappointed. Pax get to either push themselves beyond what they would do normally by chasing (or being chased by) another Pax, or simply go at their own pace. Either way, we get to work hard for 30 minutes at an increased heart rate. Nothing wrong with that. Thanks for the push today, fellas, especially, Chicken Little who was with me the entire time. Happy Birthday to Dough Boy, but I’m sorry for the “gift” you received today! Rockwell, Honeycomb, High Hat and Chainsaw all pushed themselves and each other the entire time, which is great to see.
I look forward to leading again soon, now that life is getting a bit easier on the home front. NEVER take this for granted, fellas. Sometimes things seem comfortable, consistent, predictable, and it’s “easy” to post 5-6 times/week (or more for some). Other times, the unexpected happens and we need to shift our priorities and put ourselves second or third. If/when that happens, don’t be afraid to take your foot off the gas for a bit. This is a Marathon, not a Sprint as we all know. Play the Long Game. You’ll get back to form before long…even if it doesn’t feel that way. I am more grateful and blessed to be part of F3 Waxhaw than ever. Being a “participant” for a while is what needed to happen, but it’s great to be back out there leading my brothers however I can. God Bless you guys, and I will SYITG!
Goodfella
Announcements:
YHC took us out.
Diccs were given
Warm up
Mosey up to target via the petsmart parking lot. Start with ssh 20 in cadence, followed by Moroccan night club 15 in cadence, plank to sink inches for a 20 second count each, then runners stretch to funish the warm-up.
The thang
Mosey from target to the clubhouse in wesley oaks with a couple stops of planking and imperial walkers. Once we made it to the clubhouse we partnered up and did 100 irkens, 100 big boys situps, and 100 squats. The timer was the partner running to the stop sign at the bottom of the hill ( that was longer than I realized, right Posse?). We all finished these and gathered at the stop sign by the club house to pay homage to Mr 7 time super bowl champ and 10 super bowl attendee Tom Brady, ( no a fan but, dang he is ageless and pretty good). We ran from there and hit each light with 7 speed skaters then 10 speed skaters alternating 7 ,10 at each light. When we got tired if those we switched to we did Bobby Hurleys at each light alternateing 7,10. Still in our way back we threw in some Merkins, thats right 7,10 at alternating lights. That got us about .25 miles from petsmart where we took off and tried not to let swimmers beat us to petsmart….of course we lost. Swimmers was warned if he won we had more reps of donkey kicks coming soooooo we did 20 donkey kick at petsmart the ran to the other end of the lot and did 20 Merkins. Last we did 10 more donkey kicks followed by 10 miketysons at the other end of the lot.
Moleskin:
Chatterbox brought his cousin out Sam ” Mint Julip” from Louisville who gutted out the workout and never gave up. Nice Job Julip!!!!
Announcements:
Rooster run in Rock Hill!!!!
Over the weekend, Mighty Mite texted to let me know that he had tweaked his knee moving furniture (probably single-handedly carrying a recliner sofa or something) and asked if I wouldn’t mind being his back-up at Swole. I was happy to accept and got the text at about 4:45 this morning.
With weinke in hand, YHC rolled into McAlpine Elementary at about 5:25 and found Uncle Leo and Wild Turkey stretching and warming up. With the temperatures below freezing, that was a good call. The boys were quick to question my choice of attire (shorts), so I let them know that it was laundry day at the Voodoo household and I had no clean pants. I guess I could have worn some dress pants since I haven’t needed them in about a year…
Warm-up:
Main Event:
Neupert – 10 sets of 6 double swings EMOM
Complex:
Carries: 1:00 on/1:00 off – farmer carries for 5 rounds
Easy strength:
Complex: Voodoo – swing, high pull, snatch, clean, squat, press L/R EMOM x 5
No time for Mary.
COT – thanks to Wild Turkey for taking us out.
Announcements:
Moleskine: