For the second time this week, Chipotle brought some major ab pain to Waxhaw. Following his ab-tastic work at Bushwood on Tuesday, Chippy laid some more gut pain on the PAX. And a welcome to FNG Runway.
Beautiful morning for some Monkey Humpers. They weren’t originally on the weinke but when Posse came sliding in on 2 wheels while the rest of the PAX were warming up it seemed the right thing to do. Actually, it was a preceded by the instruction for all PAX to “aim” at Posse while performing the called exercise. Damascus showed up 15 minutes late but we’re so used to that he didn’t get anything special.
Warmup:
SSHs, Imperial Walkers, Calf stretches, weird yoga poses, and the above-described Monkey Humpers
The Thang:
Today was another round of Uncle. For those unfamiliar with the rules, one person is the leader and does the called exercise with a coupon. The remaining PAX use bricks for the called exercise instead. This time I let the PAX choose their own exercise (except J-Woww) as long as it allowed for the use of the coupon/bricks. Once ready, the leader begins the called exercise and does as many reps as possible until exhaustion and then says “Uncle!” Rotate around the circle with a new leader and new exercise.
Exercises included: Curls, Squat Thrusters, Clean and Press, Weighted Squats, Shoulder Presses, Chest Presses, Tricep Extensions, and probably some more I’m forgetting.
There were ALSO a few, uh…less conventional exercises chosen by certain PAX that appeared to be designed to circumvent the rules of Uncle. For example: Captain Morgans (one foot on the coupon/brick and squat with the other leg) are much tougher for the PAX with the bricks. It’s supposed to be tougher for the leader with the coupon. Another example: some sort of one-hand-in-front-of-the-other-merkin-up-and-over-your-brick/coupon thing that J-Woww threw at us. That one got shut down pretty quick.
Two rounds of Uncle was enough, so we moved on to a Merkin/Calf Raise Webb on our coupons. Finally, we wrapped up with a smattering of Tysons, Merkins, American Hammers, American Knock Outs, and a 15 second Have a Nice Day
Moleskin:
COT – 6th Man – Posse tried to start the count off first, but J-Woww was to my left and I gave him the “pick a number, non-inclusive, between 0 and 2”. That got the “One!” out of him and thusly Posse got stuck with number Six. Glad he told us his story, though, because his 5+ years in F3 has allowed him to grow in his leadership abilities as well as helping others to grow in theirs.
Lots of mumblechatter this morning, per the usual Diesel/MASH way. When you aren’t running you’re stuck talking to each other. It’s a ton of fun! Give it a try!
YHC needed a nap afterwards, so a nap is what I got. Highly recommended. Back on Q tomorrow at Commitment!
Announcements:
Events – Stepping up for Staci – Thanksgiving virtual run/fund raiser – see Chicken Little/GroupMe for details
Hot Wheels – Tentative Date 11/7. Making improvements for ramp/sidewalk for Brittany who is wheelchair bound. Stay Tuned.
17 Pax at Hydra. Burps. Merks. Russians. Squats. LBCs. Backward Runs. Peter Parkers (thx Deep Dish).
Closed with AC/DC’s Thunderstruck + 33 burpees and a few scowling faces.
A few guys were scared-off by the pre-workout announcement on Slack the night before.
Promised Icky Shuffle there would be no burpees next time I’m on Q.
Think I missed tagging two guys on this one. (iPhone recording of sign-off = FUBAR.)
Thank you @Sprokets for asking me to Q. My first boot camp on Q.
“Let’s turn on the juice and see what shakes loose.” – Beetlejuice
Whip, Christmas, Manziel, Baron, BLC, Chubbs, Spyglass, HH
8 Pax, filled with wanderlust and desire and one filled with last night’s burrito bowl.
Thang:
Warmup in the darkest spot on campus, over near the graveyard.
The preblast noted a South Carolina man who was stabbed with a ceramic squirrel by his significant other, after a beerless return from a requested errand. How do we avoid this situation? Do exactly what you are told. Thus, the theme of this workout was me doing exactly what the pax told to me to. Don’t tell anyone that they ended up doing what I had planned all along while thinking it was their idea, that’s the beauty of how these things go down.
Pax choice: starfish on the wet (but oh so soft) lacrosse field, or in front of the church on the dry, unforgiving pavement. We went pavement for a few rounds.
During R3 of this, Chubbs went pale and bolted to the portajohn. So, we did what any good group would do and moseyed on over for some encouragement. He was shining some sort of light inside, which counteracts my general portajohn philosophy of dark blissful ignorance, but to each man his own.
Mosey to tennis hut and partner up for a couple rounds of one guy runs while one guy exercises.
Back to launch with one round of 10/20/30 plus a run to the spirit rock to kill off a few mins.
Mary
Skin:
I’ve been laying a bit low on the backblasts lately, largely due to the fact that many of the things going on in the world today have me at risk of spouting off my mouth (or keyboard) and digging myself into trouble. However, a few things have me feeling a little better these days, so I figured I’d get this one out there. Here are some things I’ve tried recently that you may want to consider:
A few observations from the workout:
Announcements:
yes
Quote for the weekend:
“There’s a big difference between the words, ‘naked’ and ‘nekkid.’ ‘Naked’ means you don’t have any clothes on. ‘Nekkid’ means you don’t have any clothes on … and you’re up to something.” – Lewis Grizzard
your friend,
Horsehead
Friday AM was shaping up- perfect weather, clear skies and a good turn out with 15 Pax. Looking to shake up the boot camp style workouts I had a plan to go old school Semi-Pro and head to the basketball court at Cutty. I wanted to see what type of basketball shape theF3 Flint Tropics were in.
Warm-up
Mosey around front of Middle Schools – SSH, Dugans and into a quick yoga flow – runners stretch/merkins/plank jacks and a long 6 inch hold.
The Thang
Start at path of parking lot: Hit each lite on the way to Rudy’s Poop Palace. Alternate between 10 Bobby Hurleys and 10 Big Boi’s at each lite.
Mosey to middle school cafe tables. OYO perform 10 stepups/10Derkins runt to corner repeato with 15 count. Next up 10 Knee Slap and 10 1 leg pistol squat/ repeato 15 reps each.
Main Event – Head to Court for practice – I mean conditioning.
Sideline to Sideline or 15’s to start: 1 minute to go back and forth across the court -each line touch counts as one.
We did a bunch of 15’s – if you didn’t complete 15 – penalty burpee for each one short.
We did a bunch of 13’s – with pentalty x2 with your partner
Court slide with 10 squats at each basket – basically a low side lunch around the court
We did some more 13’s
Court slides again.
Mosey back to the parking lot.
Not a lot of mumble chatter today as heart rates were up, sweat piles were left> but no Merlot was spilled (next time).
Lots of effort on the court today: pain of chain to Sledg-o-matic and Ex Lax. Sledge jogged from Lawson to Cutty pre workout!!! Ex-Lax keeps showing up to the cardio workouts to push himself!!!! He’s working on form compliance – but with a little encouragement he’ll be on the form police squad soon.
Ralphie and/or Cargo -both young guns were pretty fast out there. Ricky Bobby has a quick first gear as he was racing Schneider all day. Sugar Daddy and Dana top effort as usual. Zin and Deadwood getting there wind back seemed to enjoy themselves. Honeycomb is sneaky quick. Hanson and Fruit Loops way to get after it. ShopDog pulled a Bill Russell to answer the bell even with a bad ankle sprain.
0-69 lapped us and good to see him pushing.
COT – Sugar Daddy 6th Man – EH’d by Rockwell and really buying into F3 on all levels. Glad you’re with us.
Prayers up for those facing challenges – medical, mental or those needing some thoughts. Take a few seconds out of your day to think about Premature’s wife Kelli.
Events – Stepping up for Staci – Thanksgiving virtual run/fund raiser – see Chicken
Hot Wheels – Tentative Date 11/7. Making improvements for ramp/sidewalk for Brittany who is wheelchair bound. Stay Tuned.
A lot of effort and stress goes into prepping for your first Q; especially when you’ve only discovered F3 two months ago and you have to follow friggin DARK HELMET from the previous week! Shout out to the PAX coming out to support me – including Waxhaw representin’
Props to Atlas and Cobbler for pre-run.
WARMUP
Mosey around ILES then back to starting point for SSH, IW, M. Night Clubs, squats, and chest stretch.
THANG
2 sets of: bear crawls, 20 tricep dips, and 30 sun gods. Then another run through ILES and back to starting point. 10 burpees on cadence – which was all jacked up cause some of us can’t count cadence on burpees but (most) everyone was smart enough to know what to do.
Then we followed a circuit in parking lot with each of the four corners having their own exercise: 10 Merkins, 20 Carolina dry docks, 30 mountain climbers, and 40 squats. For 15 minutes. And I honestly lost count of how many complete circuits we did…..
Finished with round robin of core exercises.
Apparently Brexit thought the new guy would take it easy on everyone and showed up in a tutu and ballet shoes. It was an interesting look. But as an old boss used to say: it ain’t wrong it’s just different.
I think Atlas injured his neck cause he had to keep looking behind him on the circuit – he was so far ahead. What a stud. Hey, Atlas, I hear bourbon is a good muscle relaxant.
As for Posse, Cobbler, and myself we were committed to physically demonstrating all three F’s. Fitness cause we were, you know, out there working out. Fellowship cause we hung together and kept an eye on the six (ourselves). And faith cause we were praying to get through it all. Kudos to us.
Seriously, thank you F3 for the opportunity and thank you, Happy Meal, for asking me to step up. We missed you and Hope you all are well soonest.
Closed us out in prayer – good morning
The Thang
DiCCS given, let’s roll …
Warmed up on Millbridge Parkway with an opening 1 mile mosey! PAX were to report at Britania Drive for their mission should they choose to accept:)
6 Hill repeats, run mile pace for 90 seconds and 30 seconds all out (up the hill), rinse and repeat, but increasing distance each time until Ice 9 blew chunks! PAX re-grouped near top of the hill and mosey back down the hill to start together. Various pace groups formed and launched so we all finished at the top of hill together. After the hills, our final challenge was a fast 800M. We ended with mosey back to COT, down hill thank goodness.
Moleskin
Record number 17 at Pursuit this morning. PAX were all pushing hard on 7 mile barrier, some broke it, very impressive.
Special recognition to Schedule C for bringing an FNG, F3 name “Package”, hospital name David. Great to have Bratwurst back out with us after recovering from his MTB injury. Always good to see our ruckers, Turnbuckle and Jingles, keep pounding! Apparently I did not work Tuck hard enough since he was doing top speed strides for one last push at the end of the workout. I enjoyed chasing Tool Time and Glidah who reached the top of the hill every time, way to get after it guys.
Ghosted, Catfish, Halfback, you guys are all amazing, great work ethic to keep coming, I love it. Keep on coming, it gets easier, I promise.
I’d like to add that Pursuit is very accommodating to all runners, different paces, ruckers, marathoners, etc. There is only one chance each week to do a workout like this, don’t miss it, your cardio and waistline will appreciate it. If you have good ideas, suggestions or want to Q, shoot me a text 704.577.5930.
Announcements
Project Hot Wheels – Nov 7 – Service Opportunity to build a ramp for local teenager in a wheelchair. Recalc has details. Goto GM Service Opportunity channel to sign up. This connection came from Ray of Hope.
Christ Closet – Thursday 6-8, help others get free clothing
Blood Drive by SOB region Sat at Brace Y if you missed your last chance.
Thank you for taking us out Bratwurst, great prayer, look upward, inward and outward!
Today, October 22nd, is National Nut Day (Ha! Who knew?!). In celebratory fashion we all gathered in downtown Waxhaw, NC on a brisk, clear Fall morning to engage in some exercise activities that included a romp through fallen leaves and what would turn out to be a nut free route as we meandered through the mean streets of Waxhaw.
DiCCS(LN) were delivered to include a mention of Leaves and Acorns on the street and to watch out for those, [insert debilitating injury of your preference to want to avoid here], just waiting to happen when you slip on one of these little bastards.
Warmorama:
Mosey to the 701 Main Parking Lot for some stretching with a stop along the way at the parking lot of Center Grove Baptist Church for 20 X SSH and 20 X IW. Then continue Mosey over to 701 main for stretching with Downward Dog, Calf Stretch L/R, Runners Stretch L/R and Upward Dog.
Thang:
Mosey to top of Another Bad Idea for a Triple Nickel – Beginning at first Stop sign, 5 X MT, run to next Stop Sign, 5 X MT, run to bottom of Another Bad Idea, 5 X MT, AYG back to start point and repeat two more times.
Mosey (the long way) to parking lot at corner of South Main and Church St and do Captain Therkin 1:4 BBSU:AH 1-5….6:24 BBSU:LBC…. 10:40 BBSU:AH, Do 5 X Merkin after completing each round.
Mosey to Rock Formations along S. Providence St for a Bobby Hurley Ladder 1…..10 At first rock do 1 BH, next 2 and so on up to 10.
Mosey back across S. Main to Pedestrian bridge and to front of Mary O’Neill’s and partner up for 100 dips. While partner 1 runs around the block, other partner does as many dips as possible, flap jack until 100 are completed.
Foundation led us in Mary with boat canoe until 1 minute left. Mosey back to COT and done.
Great morning for a workout outside. Clear skies and visible stars to gaze upon as we pushed our bodies past our various points of comfort.
No leaves or acorns presented themselves to any of the PAX and I am very glad for that.
Ex LaX – Gave us some insight into how he was led to F3 by PAX in other regions and reached out to Zinfandel and the rest is history. It was also mentioned that he doesn’t like to run very much but his mentality is do what you hate so you don’t hate it so much. (Sounds like he has bought in to the mantra of getting outside of your comfort zone). Glad to see you posting brother! Keep it up. You will be thankful you did if you aren’t already.
Announcements:
November 7th – Donate $$ or Time or Both for Hot Wheels project to build a wheelchair ramp and sidewalk for 15 year old 9th grader with Spina Bifida.
YHC took us out in prayer. #ctg
Opening set – dynamic running drills and burpees with the standard warm-up COP.
4 rounds, 8 exercises, 1 min each
Burpees
American hammer
Push-ups (I really think the word merkin is dumb.)
Sit-ups
Squats with upper-cuts
Mountain climbers
Shadow boxing <- Adding a link is pretty boss.
Heels to Heaven
Adding a pulled quote in the backblast makes it look really professional
Wordplay on Moleskine
Here’s the part where we write about an important life lesson. It’s also a good place to remember that wacky thing that happened. Also, mention that WordPress is awkward and you couldn’t get it to work.
Announcements
Blood drive
Give2Give
Makeshift Marathon
Perfect weather and with an early arrival to pre-run YHC discovered that half of the parking lot was full of parked buses. Due to early voting at MRHS the bus lot is now the voting lot. YHC doesn’t like change and apparently neither did the person in the 4 Runner who drove up and then drove off right before 5:30am….. jokes on you, you missed a good one.
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Mosey backwards loop around the back half of the high school lot to avoid the buses.
The Thang:
Mosey to the road that goes on the side of the HS
Mosey in front of the HS
Long Mosey to the brick alley beside the Middle School
Mosey down back path to benches behind Middle School
Mosey to bottom of HS lot
Mosey back to COT
Done!
MOLESKIN:
Perfect morning to post. Seemed like good number across the board. Threw a curveball today and kept the mileage at about 2.5 miles. Maybe Chiseled out ran us today. The initial 110 Merkins/100 Flutter start with some running took a little longer than anticipated. Could it have been audibled? Sure, but where is the fun in that.
The buses being in the parking lot definitely gave a different look and made staying alert even more important today. It actually didn’t seem to impact the workout at all and if anything it kept the drivers from flying down that main road that we cross.
Everyone did a great job today and pushed hard, well done.
Thank you for the opportunity to lead today.
ANNOUNCEMENTS: