Tomorrow, Tuesday 8/18, is the return of the Thrive Challenge!
The Thrive Challenge is always a different F3 workout, no cadence, no COP, no Mary.
This is you vs you to set a baseline (If your first time) to compare back to at a future challenge or hopefully crush your last challenge if not your first.
It goes like this…
Perform exercise 1 using whatever time you need to still have the best form you can muster. Once complete you will run, walk or crawl a predefined lap around the perimeter of the parking lot which is about 1/3 of a mile.Get back and complete exercise 2, do lap, etc.
Get through as much as you can until time is called. If you cheat or cut corners you are only hurting yourself and your baseline. No room for pride here, I don’t care if it takes the whole time to get through one or two exercises, that will be the baseline you will work towards crushing the next time. For example, bend those elbows on a merkin, at the same time do the full rep, don’t race and “bounce” the merkins, etc.
Make sure you are there a few minutes early. I will start the instructions a little early so that we have most of the 45 minutes to put in the work.
SYITG
Aye!
Hair Band
As I was playing with my Weinke yesterday I reminded myself hit the front first as the buses will come towards the second half of the workout. How many would post on the first day of school, would we need to split Qs, do I need two Weinkes? These were all running through my head as I prepared. As I pull into the lot at Flash I see Ignition taking off with a large group. Slowly but surely the boys of F3 Waxhaw pulled into the lot, lots of talking and normal banter. 5:27 started the DiCCS, after finding my fanny pack I was able to check off the phone requirement, CPR was confirmed, 5:30 hit and we were off. Hey Bread Bowl we are going this way.
Warm-up:
Mosey to front of the Middle School
The Thang:
This was a strong day with 42 Pax between an Ice9 Ignition (18) and Flash (24). We had a total of 9 Respects. Everyone pushed it today and picked up the 6. As Mad Dog pointed out at COT let’s remember headlights and reflective gear with the increased traffic at the AOs. I enjoyed leading this fine group of men into the gloom.
Announcements:
18 men showed up for Ignition to get out of their comfort zones. Everyone grabbed a couple friends for the trip, explored some new territory, did some partner chases and exercises, and ended up with about 5.75 miles.
Spirits seemed good at the beginning of the workout. Hollywood announced at the start, “I feel the need — the need for speed.” Carb Load added, “fasten your seatbelts. It’s going to be a bumpy night.” But Easy Button just grinned, ominously staring at his bricks, repeating “say hello to my little friends.”
As we started the partner chases, there was a lot of idle chatter. Gerber nonchalantly remarked, “one morning, I shot an elephant in my pajamas. How he got in my pajamas, I don’t know.” His partner Glidah replied, “you’re trying to seduce me, aren’t you?” Stinger knowingly nodded, “keep your friends close, but your enemies closer.”
Not everyone fully participated. Bottlecap kept yelling at people, “I’m walking here! I’m walking here!” Cobbler empathized, “well, nobody’s perfect.”
In the middle, there was a lot of arguing. Smithers complained, “what we’ve got here is a failure to communicate.” Goodfella raged, “well here’s another nice mess you’ve gotten me into!” Premature gasped, “I’m mad as hell, and I’m not going to take this anymore.” Zinfandel menaced, “a Q once tried to test me. I ate his liver with some Dava beans and a nice Chianti.”
After we finished, a few seemed pretty pleased. Foundation just smiled and said of the workout that it was “the stuff that dreams are made of.” Cobbler said of Ignition, “I think this is the beginning of a beautiful friendship.” Easy Button looked sideways at me and said, “why don’t you come up sometime and see me sometime?” This generally made me uncomfortable. Chastain kept looking at his bricks, calling them “my precious.”
Others were downright euphoric. Transporter exclaimed, “I am big! It’s the pictures that got small.” Dasher thought he deserved something for his efforts, hands in the air yelling, “show me the money.” Wolverine looked with pity at the rest of us, “you can’t handle the truth.” Not sure why Chastain kept repeating, “I see dead people.”
Unfortunately, others left with the apparent need for self reflection. Stinger said unfairly of himself, “I coulda had class. I coulda been a contender. I could’ve been somebody, instead of a bum, which is what I am.” Glidah shuffled his feet, saying “I want to be alone.” Hollywide smiled confusingly, adding “a boy’s best friend is his mother.” Bottlecap pointed at me, spitting “nobody puts baby in a corner.” I would have apologized, but love means never having to say you are sorry. Whatever you do, don’t give up. After all, tomorrow is another day.
On Friday, Cake Boss from The Fort sent a message to Voodoo informing him that Cash, a F3 brother, is in his final days of a battle against cancer. All pax attending Saturday workouts were requested to wear black in his honor. 16 of us showed up to do just that at Rock Zero. None of us know Cash personally….but, we don’t need to. He is a F3 brother, a family man and someone who needs to know others are here for him and his family….so a tribute was planned. Parts of the workout would line with some famous Johnny Cash songs.
A disclaimer was provided and off we went:
Warm Up:
Jog to the large front lot of Calvary, for IW, Low Slow Squats and MC’s. Jog to Entry #1 of Calvary on 51 to start the formal workout.
I Walk The Line:
Native American Run from Entry #1 to Elm Lane. Kudos to whoever recommended we cross the street to the newly paved sidewalk on the North side of 51 (thank you City of Charlotte). After breaking up the line, we jogged down Elm Lane to Old Well and Challis Hill Lanes. We half-piped it (kind of an elbow pipe if you will) with 10 plank jacks at the top of each pipe and 10 Sister Mary Catherines at the valley/midpoint. Some kind gentlemen on Challis Hill was walking his dog wondering why in the hell we were charging the hill and conducting exercises at the top (we all wondered the same)!
A little Mary for working recovery at the bottom of Challis Hill. Run back up to Elm Lane. 15 or so Monkey Humpers (McGee suggested our rumps face the street…we all complied). Native American run back to Calvary.
Wall work against the hotbox. In the midst, two Mens Group members showed up to claim the hotbox for what appeared to be a bible study group (they get right of way on that one)….so time to switch the plan a little:
Don’t Take Your Guns To Town:
Time to address the guns! Grab a rock next to the sand volleyball courts. Bring it over to the picnic tables. Conduct the following with your rock:
After a set, run to the nearby island and back. Repeat all of the above.
Ring of Fire
This one is awful, yet effective. You know the drill! Plank in a circle while each man runs around the circle. I believe it was OT who asked “why do my knees hurt so bad when I plank?”. Amen, bro….amen!
After a little Mary break, we headed to the baseball field to pick up a hybrid/lift/run rock. Lift it over your head and walk about 100 yards to a specific street light. Put the rock down and run the roundtrip distance to the baseball field and back. Repeat.
We had a little time left so we jogged closer to the cars and did two quick gassers (quick, not fast).
That’s a wrap!
Moleskin:
We joined the men from Olympus (Voodoo, Beetlejuice, Frehleys Comet, Unplugged) and circled up. It was a quiet COT as we all knew why we were there….to honor a brother. Unplugged offered a great take-out prayer and we took a pic to memorialize why we were there. Much love to Cash and his family! We are with you!
Thanks to Geraldo and Hoover for the chance to lead! Thanks to all of you men who came out! It was an honor.
Hopper
Chef’s hat on, dough ready to rise, and ovens preheated for some home cooked Chicago Style Deep Dish VQ (pizza). Not knowing the appetite nor preferences of this mornings PAX, weinke included a plethora of toppings to choose from (more like eat it and like it) and some secret sauce for kicks.
Warmup
Mosey to the bridge and back to turnaround. SSH, IW, Merkins & Mountain Climbers all x 20. Stretching – calf followed by up/down dogs.
Thang
Mosey to rock pile for PAX to select topping (rock) of their choice. 3 sets of 25 each of curls, overhead press and tri’s. Run/jog a lap to end of road after each set of 25. 75×3 = 225 topping reps total with 9 laps in between. Dough, PAX BPM’s and sweat rising.
Mosey to front parking lot to discover toppings scattered in 4 corners and something special in the middle. PAX broke into groups of 4to digest the following. High knees while traveling 1 to 2 and 3 to 4. Karaoke between 2 to 3 and 4 to 1.
Corner 1 – Merkins x 20, Bobby Hurley’s x 20
Corner 2 – Curb dips x 20, donkey kicks x 20
Corner 3 – Dry Docks x 20, Speed Skaters x 20
Corner 4 – LBC’s x 20, Plank jacks x 20
Middle – Burpee’s x 5
Repeat above for second helping with corner reps x 15 each.
While waiting for 6 to fully digest second helping, J-Woww interjected Jersey / NY style toppings of plank / tricep pushups and diamond merkins x 10 each. Another reminder why NY style sucks and should not be on the menu.
Crust now golden brown and cheese (PAX) melting to perfection, added some ladder-7 special sauce consisting of squats and dry docks.
Aroma now filling the Kessington campus, PAX dug-in with a mosey back to top of hill followed by a lunge walk / every-other tree merkin regurgitation to COT parking lot.
Moleskin
PAX’s (possibly VQ) eyes were bigger than their appetite. All “savored” every bite (rep) only to over indulge and feel miserable when done. But in true complimentary fashion, the post-post belches, moans and groans were compliments to the VQ and will only make PAX come back for more. That’s what real Deep Dish pizza is all about!
Announcements:
TB leading organization of 2nd blood drive on 10/17/20 at Waxhaw American Legion.
F3 Waxhaw 1 year anniversary celebration / convergence Monday 9/7/20 – Labor Day at Cuthbertson Middle.
Thank you Dad’s for bringing your 2.o out. All 15 of us had fun! Lots of Trivia questions and water balloons being thrown. Let’s not forget the water fun fight at the end.
@FuseBox.
Although Venus is the planet that comes closest to Earth as it sweeps by on its orbit, Mercury stays the closest to Earth the longest
Warm Up
Each of the 2.0’s had a turn leading a warm up exercise.
Side Straddle Hops, Imperial Walkers, Burpees, Dad Merkins
The Thang
Mosey to the track for some relay fun.
On each corner of the track, we divided into groups, 1st group ran, 2nd group skipped, 3rd group ran backwards, 4th group hopped. We completed 4 laptops taking turns completing each exercise.
Head back to COT for a few rounds of Trivia
We took turns asking Trivia questions to get ready for back to school. If anybody missed the question they got hit with a water balloon. I think the kids were smarted then the adults 🙂
At the end of the 3 rounds of Trivia we had plenty of water balloons left, and had a big water balloon fight.
All soaked wet, we started the water gun fight. We had to protect the water cooler, and and run up and down. FuseBox scored the winning point.
Time was up, but as Q we let them have more fun.
Moleskin
Thanks to all for all of the support in helping before and showing up this morning. The kids had a great time. They also had lots of donuts and fruit drinks. Thank you Zinfadel for bring the blower, 180 water balloons had to be cleaned up! Thank you Gerber for the extra donuts and juice boxes.
Announcements
None
Mermaid gave the disclaimer before YHC arrived….unavoidably detained and working on the Weinke on the drive into Centurion. 10 of us, including Mayday who was back from his FNG post last week, launched into the south Charlotte gloom. By the way, when are we getting back on campus? No need to unnecessarily cross 51, though Walsh Blvd. is arguably more dangerous…some a-hole pert near ran over a couple pax this morning.
Anyway, we did a bunch of stuff…not YHC’s best effort at Q’ing. #cobains. Spent some time on the Natatorium hill, also did COP in the hospice/palliative care parking lot. Always feels a little weird… Also visited Tartarus and did some rock work, and of course, 6 MoM. Both Lorax and Mermaid remarked on this. You’re welcome.
A little bit of olde moleskinny:
That’s it. Short & sweet. only about 1.6 miles traversed….we’ll go farther next time…maybe.
Passez un bon weekend.
Commitment @ Weddington HS was my first post almost 3 years ago. I can’t tell you the exact time but I’m pretty sure it was in September. Unlike most pax, I brought myself to F3. Snowflake was the Q that day and it was just hard enough of a beat down to want me to come back for more. Unfortunately Doc McStuffins was my second Q and he almost broke me…but I digress….
Saturday workouts was where I met my fellow Clydesdale bretheren of Posse, Popeye, Run Flat, Finch, Dough Boy, Jingles and a host of other good dudes. Its where I also learned to hate seeing certain gazelle names on Q (Transporter, Hollywood, Doc, and Dasher just to name a few). The call came from Posse during a Q Swap conversation that he would finally allow me to come out to lead (after several pokes and hints that I had never Q’ed there and would love to).
I had a great plan in the works for months, but it was tamped down when Posse told me the gate by the bricks had been locked for some time. I arrive early and decide to dart down the gravel path in hopes that someone forgot to lock the gate, and much to my delight, I see it wide open. Much like a kid in a candy store, I’m beaming with delight as I text Posse “Gates Open!” with a huge gif grin. Posse arrives and we start worrying that it may be all for not. Its just he and I in the parking lot with 5 minutes to go….then the cavalry arrives…car after car starts streaming in. Wait, is that Yella?! Heck yeah! Wait, if Yellah is here then Radar must be coming (because apparently neither can post without the other one?!). Yup, here comes Radar! SANTA! for those that were lucky enough to be there at the original watchtower that crisp winter day before Christmas for his VQ.
Alright, enough reminiscing, DiCCS given, lets go.
THE WARM UP
Run up the hill to the top of the street.
Mosey back down to the front entrance parking lot.
THE THANG
Paula Abduls (Sorry Posse and Chastain who got round two of these from yesterday). I changed it up slightly with 10 Merkins forward, 10 In/Outs backwards up to 50 total for less bear crawls. Apparently Chastain would rather do less reps and more bear crawls to get to 50. I got to 40 and saw almost everyone on their knees and Chastain chirping in my ear that this sucks so I decided that was enough.
Mosey by the football fields (Posse chirping that this would be the last homecoming since I was going to get us thrown off campus) towards the practice fields only to find the gate lock. Posse jumped in with “I thought you scouted and said the gates were open”. No, I said THE gate was open. Had no idea they closed off the practice field too. What the hell? Audible to a longer run to a different cross country trail that would get us to where we needed. Pop out by the High School parking lot. Stop along the way for collector squats to allow the 6 to catch up. Posse starts giving me a hard time that this is basically a ten count. (I will use that against him later).
On Monday Mad Dog did a tip of the hat to OG Delta and his serpentine of Doom. I decided to one up him and take the pax back to the original serpentine of Doom. Alternating 10 dry docks and 10 in/outs at every speed bump. I “think” there were 10 speed bumps. It might have been 8.
We ended up down by the rock pile (but can you really call it a rock pile when there is 100 yards worth of rocks). Pick out a heavy lifting rock for 20 curls. Rocks down, run 50 yards to other staircase where we picked up another rock for 20 overhead presses (where apparently I wasn’t getting my rock down low enough according to posse? – are you catching a theme here? Posse was a gnat in my ear all morning). I then advised the pax that that was just practice, and we would repeat that set of 20 curls, run, 20 presses 3 times. Chastain protested that we had already done a round. Damn, am I going to have 2 gnats today? Overruled. 3 rounds + practice round = 80 curls and 80 presses. Rocks up. By the way, this was a tip of the cap to a Dough Boy workout there about 2 years ago that included a lot more curls than 80 with runs in between and left my biceps sore for a week.
Mosey to benches under the cover by the buses. Posse already knows whats coming as he calls it “My specialty” and starts complaining. Partner up. P1 does up and overs on the benches. P2 runs the bus loop. Do that 2 rounds.
While we are there – 50 dips (More chirping from Posse).
Run to the front of the school and grab curb for 50 toe taps. Take in all that is the original Commitment COT. The air really feels fresher right there. Ok, back to the workout…
Mosey down to the side of the high school for 50 more toe taps. Then off through the cross country trail, over the creek, and up to the brick pile. I ask Posse for a collector 10 count and you would think I just told him I backed his car into a river – with the windows open. Chastain saved him and suggested squats and started counting them.
Over at the bricks, the chirping continued when I found we had two options on bricks – one that was too small (roughly 5 lbs) and one that was too big (roughly 15 lbs). Of course Posse had something to say. Grab the small brick for 25 rear flies, 25 tricep kick backs. Repeat those two again. Bricks down, pick up the big bricks for 25 Rows. Had thought we may do some more presses here but a lady walking her dog spooked me….that and I wasn’t sure how much longer it would take us to get back.
Mosey to back of the baseball fields where the gravel road starts (confirm gate is still open). Ask pax “Would you rather do something that is really going to suck. Like, your going to hate me for making you do it and hate yourselves for choosing it….or run back to COT for Mary exercises. Posse – “The sucky one”. Anyone else? Please! Radar what do you want? Radar – “I guess the one that sucks?”. Damn it. Ok. Run down the hill and back up around each tree. There are 7 trees. Lets go. I slip going down the first time and decide this is stupid and someone is going to get hurt. Audible. Run to the gate, collector squats. Run to the front road. Collector Squats. Run to the entrance of the school. Indian Run to the entrance of the school. Collector squats. 10 Wide Arm Merkins. That was fun, lets do some more. 10 Ranger Merkins (with more chipping from Posse). Mosey back to front parking lot with about 5 minutes left.
4 Corner Sprints. Walk short stretches on the end. Sprint the long stretches on the sides. 2 rounds which equaled 4 sprints.
About 2 minutes left. Would you rather, do more merkins or do dry docks. “Dry Docks”. 15 Dry docks, 10 Dry docks, 5 slow count dry docks.
About 30 Seconds. T claps while we walk to the Mashers about 40 yards away. I can faintly hear Posse still chirping something about T Claps not being allowed. Reach Mashers right on time as they are finishing dips.
MOLE SKIN
ANNOUNCEMENTS
27 pax showed up on a morning so humid it felt like we were wrapped in our grandmother’s afghan blankets from the start. BRUTAL! The site Qs (Gummy and Sprockets) have been daredevils lately and both are on IR. So, I quickly disclaimed the men and we headed out for a journey through Olde Providence. Here’s how it went:
Warm Up:
20 or so IW….15 or so Low Slow Squats….15 or so Mountain Climbers
The Thang:
Jog to the intersection of Windy Rush and Knightswood. Instructions: Running down Knightswood, stop at each street light for 5 Heals to Heaven (a personal favorite for some reason). Stop at Bedfordshire. I started to explain that our current location would be one top of the half pipe. I was met with feedback that sounded something like this….”Queen did this exact workout last week”. Ugh, so much for trying to be original. Queen, once again, outshined (outshown??) me. Oh well….we are gonna see this one through. On Bedfordshire, 10 merkins at the top of each hill and 10 jump squats at the mid point. We did three rounds. While running the halfpipe, I heard more about what Queen did last week, which gave me time to improvise. We did a little Mary on Bedfordshire for working recovery, then headed to the Foxworth hill.
Pick a partner. Partner 1 runs up and down the hill while Partner 2 does various Mary exercises. Three rounds. Lunge walk and jog down the rest of Foxwood to that eerie cul de sac at the bottom of the hill. Plank work.
Native American run up Windy Rush, but with the last two runners charging up the hill, instead of one (Semi Gloss tried to sell me on forming two lines….I resisted and tried something new….I should have listened to him). We got out of formation quickly, but we still all took the Windy Rush hill in 290% humidity, so….yeah us!!!
Bench work on the bus lot side of OPE. 10 dips, 10 step ups, 10 upright merkins (x2).
Short jog to the bus lot and line up abreast (that one was for you Gummy)! Crab walk, karaoke left and right, backward running and bear crawl exercises.
We had few minutes left so 5 gassers of about 40 yards just to make sure we sweat out every ounce of liquid we had in our bodies.
I think we did some Mary from time to time throughout the morning, but I can’t remember when. #oxygendeprivation.
That’s a wrap!
Moleskin:
We covered a 5K in total (for those not following the metric system, that is 3.1 miles). Observations:
Gummy and Sprockets….heal up well and fast boys! You are missed. Thanks for letting me lead.
Baywatch, thank you for the take-out prayer!
Toodles, Hopper!
Last minute Q pick up by yhc but I am glad I did.
The thang:
Warm up SSH ×15 and low and slow squats x 15.
Mosey to Robinson farms. On the way ever kirb you meet do 3 burpees oyo and each street light pick up the 6. Don’t ask how many that was because we all lost count. At the fountain 10 derkins and 10 dips while half of the group ran the stairs. Next we ran from light pole to light pole doing 10 LBCs and 10 dying cockroachs sprint back for 3 rounds. Reverse Line run to next light on way back front runner runs out 10 seconds and goes to back of line. Then the rest of the way back 9 big boi sit ups at each kirb.
Moleskin:
This was a page out of the Brave playbook. This turned out to be 4 miles plus. I don’t look the part of a runner because I am not but I do like to run. But more importantly I like to help others realize that they have the potential to do more than they thought possible. Most mumble chatting was dead 5 minutes in but determination was high. Olaf caught us on the run and as always out performs. C3PO T1000 and Johnny 5 crushed it as usual and showed up on time. Trickle and his 2.0 Rowdy (13) kept it steady and pulled it all the way in. Swine flu is getting faster and stayed in the middle of the pack. Gilbert as always never missed an exercise and even found some more burpees to accomplish. Hard to challenge Midriff because he is really pushing hard but managed to make him sweat a little today. Frankie posted despite some fatigue of a hard week and I am glad he is accelerating in his f3 journey. Side note Mighty Might hates running and Gumbo joined us after 12 or so miles and added to his cores wellbeing .
Great job all of you and as always thank you for the opportunity to lead.
YHC,
Kirby
ps. I got bit by an ant Mighty.
Announced:
MIGHTY MIGHT BLOOD DRIVE
TAP FOR CASH AND HIS FAMILY