WARM UP
Mosey to the front of the middle school.
15-Side Straddle hops
15 half side straddle hops
15 windmills
15 Cherry pickers
THE THANG
Mosey ¼ mile out and back to the front of the school.
15 Merkins
10 high Jack high Jill’s
15 Merkins
10 Press, Press Flings
15 Merkins
10 Up back and over.
Mosey ¼ mile out and back to the breeze way of the side of the school.
20 Arm haulers
10 Merkins
15 Arm haulers
10 Merkins
10 Arm haulers
10 Merkins
Mosey ¼ mile from the breeze way to the upper field behind the school
20 American hammers
20 Flutter Kicks
20 Good morning darlings
15 Heels to heaven
15 Boat/canoes
Mosey ¼ miles around the field to the shed
Donkey kicks by 2’s up to 10
alternating with
Mike Tyson by 3’s up to 15
Mosey 1/4 mile to rock pile between the two ball fields behind the middle school
Pick out a rock for weight
20 bent over rows
20 Curls
20 Overhead
Mosey ¼ mile back to and around the parking lot of the start.
10 sec stretches
Front bend over hamstring stretch
Bend over quad stretch
Left and right leg side stretch
MOLESKIN
I want to starts this off with a big thank you to all of you that support me. A big thanks to Bottle Cap for being a great mentor and provide guidance for my first Q. Seem like I didn’t do enough Arm Haulers and Merkins. I guess next time we can work out to a deck of cards with a circle Merkin to add. I love seeing the 2.0 out there.
ANNOUNCEMENTS
The Waxhaw region 1 year anniversary convergence celebration is on the calendar for Labor day. You have 3 guilt free flavors to choose from; bootcamp, 5k race and MASH. Doesn’t matter which one you pick, just pick one and show up at Cuthbertson!
Bottle Cap took us out.
Ready to Lead, Ready to Follow, Never
5 men decided that 15 minutes extra sucks is a good way to head into the weekend.
MOLESKINE:
WORKOUT:
ANNOUNCEMENTS:
Well another day and another new AO I’ve never posted at before and a VQ all wrapped into one… Just another reminder I need to venture outside of my little Cuthbertson bubble to mix things up and meet some new PAX. And meet some new PAX I did! Overheard that we had a good showing so that added to the pressure. No worries as I had at least planned my tried and true “Build a Burpee” Recipe among other things. I had done extensive research at this AO in the past but it was the menu at Yama and flights over at the Ale House so this was a whole new perspective. I decided to keep the area of work pretty close together but still allow plenty of mileage. Time was up so DICCS were delivered whilst a garbage truck threw dumpsters around in the background but everyone new the plan and we were off.
WARM UP
.4 mi mosey up and around shopping center down to traffic circle in front of Wav apartments to circle up
Mobility stretch – I mean it just hurts so good….
Mtn climbers x 10 IC
Rock back merkins x 5 IC – always works the brain at this hour too
Squats x 20
THE THANG
1mi Build a Burpee – Start Traffic Circle – Finish last intersection (Prov Farm)
Merkins x 10 @ circle
In and outs x 10 @ 1st side st RT
Squat jumps x 10 @ 2nd side st LT
Burpees x 10 @ end past Prov Farm
Run back to start – (Or b-line straight to safety if your Transporter for what ended up being round 1 of last nights hot sauce…)
Rinse and repeat
Finish at circle
Ice9 led Mary until the six was in.
Mosey to Public Parking deck – .48 mi
Ab Sprints to the top
1st level – BBs x 20 sprint to lvl 2
Flutters x 20 IC sprint to lvl 3Windshield wipers x 20 sprint to lvl 3 (Never done these before but they will be back I promise)
LBCs x 20 IC sprint to lvl Top
Fred Mercs x 20 IC6in Plank jacks x 10 IC
Mosey back down to lvl 1
Mosey to Astro Turf to grab some wall
Dips x 20
Bear crawl Backwards run across turf then (was told word on the street is the turf has become a latrine for canine residents so we stayed on our feet)
Side lunge x 20 total
Backwards run across turf
Rinse and repeat
Switch to Derkins x 20
High knees across then
Steps ups / box jumps x 20
High knees back
Rinse and repeat
Mosey back to COT eat up the last 3ish minutes and clock 3 miles around the parking lot.
Gerber logged some extra credit with one more Mary but stopped our watches before 6:16…
MOLESKIN
Well once again I had a blast navigating uncharted territory and leading a great group of guys. We had a great mix of familiar faces and new ones too for me anyway. Everyone really wanted to push and stay at the front of the pack and Ice9 pulled his usual “no turn signal merge” sprinting up the desk to cause a 14 PAX pile up and wreck the rest of morning rush hour. Kidding but we were having a good time fighting for position up that deck the whole time. I also noticed a new combo move that I’ll call the Al Gore Burpee during our first segment. Recalc may want to review that one… Once we were almost back to COT I notice Transporter trotting up from across the way and wondered if my route just wasn’t what he was looking for to complete this workout? Turns out he went two extra rounds for some unplanned squats of his own. I’ve never been hung over from too much hot sauce…. In all seriousness I did want to use this platform to share some thoughts and pose a challenge for you. I encourage you to push yourself to stay just outside of your comfort zone. What does that mean? Well the way I look at it is to push yourself just enough where you have to take a step forward to keep yourself from falling. It doesn’t hurt, it’s not scary and you’re not remaining stagnant in one place. Be comfortably uncomfortable. Continue to grow physically, mentally and emotionally. When was the last time you intentionally checked in with your M or significant other just to see how they are doing or are feeling? Or just someone you’re close to? This month marks exactly 1 year when I started posting again. While I’ve been “Glidah” for at least 2 years ( thanks Hollywood ) it wasn’t until one of my buddies, who a lot of you know as Catfish now, called me up to see what I was doing to work out and stay in shape. At that time I told him, “Well nothing right now, but here’s what I used to do.” So with that we agreed to commit and post at least 3 times a week for a total of 21 posts. Since then I have developed a habit that pulls me now instead of me having to do the pushing. I feel better now than I have In damn near a decade and it’s because I decided to get a little uncomfortable. I showed up and did the work. I accepted an invitation to run and workout an extra 15 minutes with these “gazelles” as they were known. I continued to work, to push, and to do things that weren’t the easiest or always the most convenient. That compounded into other choices and areas of my life that I continue to work on today. I guess what I’m trying to say is this F3 thing is a big deal. Don’t take it for granted boys!
ANNOUNCEMENTS
IPC is starting soon! The exercises are easy just make sure you can do 200 of each one….
The Waxhaw region 1 year anniversary convergence celebration is on the calendar for Labor day. You have 3 guilt free flavors to choose from; bootcamp, 5k race and MASH. Doesn’t matter which one you pick, just pick one and show up at Cuthbertson!
YHC took us out.
It is an honor and blessing to have an opportunity to impact someone in a positive way. If you have been, please pass it on.
So I reached out to Chastain to see if we wanted to Q Chiseled and he said sure, if we did a swap Q and I Q’ed Diesel. Deal. I decided after hearing Thursday that Mash outnumbered the Body Shop Pax that perhaps the Mash numbers were getting too high and we needed to remind the pax that Diesel isn’t Mash. Having said that, I may not be asked back to lead Diesel. Here’s how bad it sucked…
WARM UP
THE THANG
Mosey fast walk while doing T Claps over head just so we are doing something more than walking to the first island for Paula Abdules. Bear Crawl up 2 parking spaces for 5 Merkins and Crawl Bear back 1 parking space for 5 In/Outs. The plan was to do this 10 parking spaces up for a total of 50 Merkins. Based on how much I was sweating after 5 spaces and the complaining I was hearing, I wasn’t sure we would make it….but I was determined to push forward so we did.
Circle back up for 11’s with your Coupon. 10 Presses and 1 hold down to 1 press and 10 hold (Yes, I just did this at Commitment…there is a news clip with video proof).
Grab Dumbbells for 4 Corners. Walk between corners with dumbbells held over your head.
Lots of pax complaining about the amount of shoulder work. Got it. I will cross the 100 Dry Docks off the list (kidding, or am I?).
25 coupon curls followed by 25 dumbbell curls. Had planned to repeat but was running out of time and had a few more tricks up my sleeve and it seems like the go to at gear sites is Curls so if I’m going to skip something, lets skip curls.
3 sets of 20 dumbbell tricep kick backs & 20 dips
Line up on curb with block on the curb. Pax did foot release squats on the coupons while taking turns doing wheelbarrow walk with feet on two 10 pound plates. This was a crowd favorite. Saw some pax standing around, thought they were board so I threw in some 1 legged lunges to break up the monotony.
100 Coupon Chest Presses and 50 Side Straddle Block Jump Squats broken out into 3 sets (how ever many reps you wanted to break it). Yes, I realize 3 doesn’t go into 100 and 50 evenly. That was by design and it started some lively conversation of how many reps each pax was going to do each set. Showing the wizardry of a business degree from NC State, I indicated I would be doing 25, 20, and what ever was left of the jumps. Site Q’s Chastain and Brutus were quick to pile on.
5 minutes left…what to do, what to do….lets do the wheelbarrow thing again, lots of complaints on that earlier. 1 Pax wheelbarrows while the rest do the following:
Coupon overhead press
Dumbbell curls
Tricep kick back
Brutus begging for 6:15 to get here and is gleeful when it hits…except 2 pax hadn’t completed the wheelbarrow. KEEP GOING! I wish I captured the disappointment in Brutus’ eyes. Finished out at 6:15:35 (I don’t have a second counter on my watch so no clue, but it was definitely not 6:16 – take that Hooch!).
MOLE SKIN
ANNOUNCEMENTS
I got voluntold to lead this workout. I put approximately 4 seconds of planning into it. Mainly because my last Q here didn’t finish through a bunch of Dora’s I had planned out so I just started at the bottom and worked my way up this time. Last time I Q’d, we stayed in the parking lot but a few of these guys struggled to move out of the way of a car Tuesday and didn’t look any wiser so figured we’d go to the football field instead.
Pre-Run
– Harambe joined me for a solid pre-run of his knee giving off some weird noise and me spewing my normal wisdom. He’d interject every now and then and I told him to get back in his lane and listen. I say that because I care for you to grow in wisdom…like me.
– Some guys were walking around the park with kids backpacks on. I thought it was a father/son out for a walk and was appreciating the great example of fatherhood I saw there. Then I realized it was Crypto and Hairband. Dang, my bad on that one.
– Unplugged was there…stretching….weirdly. Something about he used to stretch for his back, now it’s his arm. Not sure what any of that has to do with him twerking but you do you Unplugged. He said we should join in. We all turned away to keep our eyes from burning.
– Harambe takes off. Probably for the better anyways given how little he added to the pre-run.
– Pick up your bell and start walking to the art circle. So, the sign proclaiming a future art project has been replaced with some weird planter…..with no plant. Bold display of minimalism as art Indian Trail. It’s probably safe from being torn down though so IT gets the last laugh.
Warm Up
– We did things. I cadenced perfectly. We moved on.
The Thang
– Pick up your bell and carry it to the 50 yard line on the football field. Partner up. I choose Shepherd mainly because I know he counts by twos on his reps.
– 1st round of partner combined Dora’s: Snatch x 50, Upright Rows x 100, Lawn Mowers x 150. While Partner 1 does those, Partner 2 runs to the goal line and does 5 burpees. Flapjack until completed.
– 2nd round of partner combined Dora’s: Clean and Press x 50, Goblet Squat x 100, Overhead Press x 150. 10 Bombjacks at the goal line.
– 3rd round of partner combined Dora’s: Bulldogs x 50, Flutter Press x 100. 10 Jump Squats at the goal line.
Running out of time so we cut short the 3rd round. Carried our bells back to the parking lot. A few rounds of exercises with yet another perfect cadence. DONE.
Moleskine
– Harambe ran strong in the pre-run. The one time he talked was to tell me they ran that way before but there was no stop sign before…..at an intersection of two roads. Apparently Stallings is randomly putting up stop signs to mess with him. ok, dude
– Hairband pretended to be Dora. Pretended to do reps during Dora. And asked if I wanted his bell. Impressive work all around.
– Cyrpto fell into Hairband’s evil plan of making someone else get arrested with him for their grown men wearing backpacks in a park trick. But to be fair to HB, it worked.
– Unplugged did weird stretches before. Pulled a Horsehead of showing a much bigger bell than the one he actually used. Then bailed on us instead of doing coffee. Your consistency in failing is admirable.
– Shepherd made my work load lighter by counting by twos. Still proves me to be the smartest man out there choosing him.
– Pinto made Midway do all his reps.
– Midway never figured out he was doing all of the reps. Not sure what this says about either of them. Either way, nice job knocking them out.
– Poser had to do HBs reps while he was trying to trade bells with me which remains weird. Good solid effort though.
– Hoffa. Dear, sweet, innocent Hoffa. First of all, have you been at Overdrive since before your motorcycle accident where your bubble bike flipped over when you hit that caterpillar? Would have never happened if you had been at Overdrive that morning but let’s not let your laziness be our focus. I was proud of your effort. You almost did a rep, you almost did a burpee and you almost ran. But you did tell me to shut up multiple times.
– Smokey showed up for unknown reason and finished with no reps. Normal post for him.
Announcement
We are moving Thrive and Overdrive back to 5:30 AM starting next week. This accommodates some of our teachers and not like beauty sleep has helped any of you. Keep posting and getting better just at an earlier time.
8 for Kevlar.
Geraldo, Lex, Whip, Chubbs, Cage, Bounce, Dish, Horsehead
Thang:
Skin:
Good crew today, ready to get after it.
Missing Bulldog and his new/old buddy Butterball. They came back strong, but have been MIA the past few weeks. Rumor is they had custom matching Pelotons installed in their respective inglenooks and we may never see them again. Bulldog is halfway through the Fawlty Towers box set by now.
Bounce and Dish representing the Molon Labe crew, who have been doing all sorts of things for the past several months with the exception of haircuts. Bounce just learned that the dates on his wine bottles are not expirations, so his weekend plans have expanded. Looks like rain tomorrow AM, so I’m not sure what the Bear Claw workout policy is on that. I’m venturing to guess it’s a no.
Chubbs is getting geared up for his big VQ next week. I hope we gave him some good advice.
VQ Pro Tips:
Looks like Hopper drew the RockZ Rain Q card out of the Sorting Hat for tomorrow. not slytherin, not slytherin. Come on out and support. I may be there myself.
Top Secret Link for A51 only backblasts, which are few and far between these days:
https://f3southcharlotte.com/category/south-charlotte/a51-region/
Regards,
Horsehead
P. S.
Movie recommendation for this weekend:
The Ghost and Mr. Chicken, starring Don Knotts (with a multitude of Mayberry cameos).
With a week filled of college football cancellations and other bummers to YHC’s favorite upcoming season of the year, YHC was ready to release some frustration and get after it. In the grand scheme the aforementioned are minor inconveniences, but it was still good to get up and push oneself with 12 other men ready to go. YHC and Kirby were the only takers of a pre-run but I expect that number to grow as things progress (and the heat/humidity drops). 5:30 hit and 13 Pax were off. Here is what went down.
The Thang:
Warm up mosey around the Regal parking lot with shuffles right and left, butt kickers and high knees. COP with IW, Hillbillies, SSH, Mtn Climbers, 6 inches, then brief yoga stretch. Mosey to the parking lot behind HT.
Speed bump warm up. Run to each speed bump stopping for an upper body and lower body exercise. 10 x wide arm merkins and 10 x squats – next speed bump 10 x regular merkin and 10 x right leg lunges – next speed bump 10 x diamond merkins and 10 x left leg lunges. Repeat for last 3 speed bumps. T-claps to Long Haul for leading plank work while the Pax finished.
Now that we were warmed up time for the main event. Mosey to St. Matt’s and grab a lifting rock to take to the parking lot. Partner up and line up abreast maintaining social distance. P1 does called rock exercise while P2 runs to 3rd light to do ab work and then runs back. Flapjack as needed to get to total. Exercises were:
Round 1: 120 total bicep curls with runner doing 15 heels to heaven at 3rd light.
Round 2: (Pax made round 1 look too easy so YHC audibled) 160 total overhead presses with runner going to 2nd light and doing 10 JLo’s.
Round 3: 160 total tricep extensions (keep elbows in) with runner doing 20 LBC’s.
Round 4: 100 total sumo squats (keep the back straight and rock touching the ground) with runner doing 20 scissor kicks.
Head back to launch stopping halfway for the Pax to enjoy 15 Walter N’diaye’s (I have to look the spelling up every time) in the HT parking lot. Finish mosey to launch with just enough time for 8 burpees OYO. Finish.
Moleskin:
As stated early in this backblast it was great to get out and get after it with the Pax. Lots of noise in the world today but for YHC posting with the Pax helps to normalize things. As always great to see the regulars of this AO which make a sucky workout that much more enjoyable. And fantastic to see the relative Nightmare newcomers like Sweet Water, Floorslapper and Beetlejuice (these guys are all beasts and are going to make the rest of us step up our game). Strong work by all this morning and a pleasure to lead the group.
Announcements:
For the second time this week, QIC had to scramble last minute to get a weinke ready to go. Rolled in a little worried as there were just a couple pax, but as the garage doors were just about to open, cars started rolling in for some work..
Warmup
Mosey to the main lot: SSH, Peter Parker, IW all x15 IC
then a little stretching: Runner Stretch, Up/Down Dog, Calf and Lunge
Thang
Pulled out the Card deck while the mechanics(mashers) were working since we had some time. Pick a card, any card….what do you know, the 7 of Diamonds it is… Use the the lot with 4 corners like a diamond (more like a Rhombus) 7 laps, 7 exercises multiples of 7 on each corner…
Lap, wait for six then go to the next lap
Apologies to the Pax, second look at the Weinke and the Burpees were supposed to be Mike Tysons…..”Now you tell us??!?” was definitely uttered.. Whoops!
The shop was running a little behind schedule, Surprise, so we took a few shortcuts. Moseyed around shop to the small track with about 5 minutes to go. So we literally hung around the bars for some tr-action then 10 pullups, side shuffle a lap, 10 more pullups and H2H for the 6.
Head back to COT and the mechanics.
Moleskin
Had no idea how long the diamonds would take, but the Pax took it in stride. Was a bit painful, but full workout. More mashers were there than when we started, so that was good to see. Apologies on the Burpees over Tysons.. Really I am!
Centerfold received the Chain o Pain Mash award as he was back from his trip.
Announcements:
IPax Challange- We learned Centerfold may or may not have thrown up last year!!!
Blood drive-Oct
Q source At cuthbertson 6:30 Friday
1 Year Anny sept 7
I started typing up my Qs in my cell phone when I started F3 and that’s truly the only reason I know what number it is. I’m also a big fan of personal milestones, whether it’s pounds lost or number of posts in a year. And everything in-between. Put something out there and let’s help you get there.
Shop Dog mentioned he’s down 56lbs on Saturday. Posse posted with the Waxhaw Express on Tuesday. Glidah has become a freaking Chiseled role model (if you are into nearly perfect physique) by posting and pushing every single day. And Dancing Bear has posted twice this week. Lots of people to chase, set goals and let’s roll boys!
I was excited for this AM. I only drank a single IPA yesterday spreading 12 bags of mulch to keep hydration levels in top shape. Would it matter? Would the swamp that is downtown Waxhaw show us any mercy? Ahh great it rained a bit….
DiCCS given. Circle back for the 6 when you can. The air is thick as hell.
THE THANG
Longish mosey to school and circle up at basketball parking lot for….
1. 25 x SSH IC
2. 25 x Merkins CC
3. 25 x Moroccan Night Clubs IC
4. 25 x Imperial Walker IC
5. Calf Stretch
6. Upward Dog
7. Foot by your Hand Butt Stretch
Walkish mosey gravel lot and mentally prepare for a true jail break up Bad Idea. Don’t die and recover until the 6 is in.
Mosey to the graveyard and line up for “real” Spider-Man Pistol Webb. Start at 1 and 4. Work your way to 10 and 40. Thanks to those that helped count and apologies to Bottlecap for my miscount. Spider-Man Merkins are the worst.
What goes up, must come down! Jailbreak back down. Mosey back towards 75.
Find some wall near the smell of bacon. Balls to the Wall Jacks x 25. All the blood to my brain. Jumping lunges x 25.
Mosey down 75 and cross together at Irish Pub and shed a tear for lack of brew consumption in dark bars. At each light, flip flop between 25 x Speedskaters and 25 x Carolina Dry Docks. Audibled due to car traffic and threat of danger.
Grab some wall. 25 x dips and 25 x Heels to Heaven.
Mosey to church lot. 5 x Hurpees. Mosey to other church lot. 5 x shoulder tap Merkins. Rinse and repeat until time.
Back to COT. Thank you Dancing Bear for taking us out! Welcome the F3 artist formally known as Grease Monkey, he is now known as Dipstick. Sorry Dana but pastors that don’t like their name from years ago get to break rules
MOLESKIN
I’m probably the only one that remembers but last time I jail broke up Bad Idea I started my watch incorrectly. Thought I would have broke the record but no way to prove it. It was rough feeling but not as bad as trying to suck O2 through a straw once at the top. Just an ass kicker of a way to start a workout.
Here are the segment facts:
• Bad Idea uphill towards the Cemetery (about 320 meters, just short of a 1/4mi)
• Record: Chastain @ 45 seconds
• NEW RECORD: Chastain @ 43 seconds!! Someone finally made their arms work while running and shook the rigor mortise out.
• Bad Idea downhill towards the School (about 320 meters, just short of a 1/4mi)
• Record: Kid Rock @ 45 seconds
• It was not broken today but Tool Time crossed @ 46 seconds
Well done to everyone that posted this morning. We kept it moving, while doing a bunch of random exercises. I appreciate the opportunity to lead the group every time and this morning was no different. Thanks for following me, whether you liked it or not, into the gloom.
I’m super appreciative of this group. So many men to learn from, push with, chase down and lead with. Take the time to dig into some of the relationships here. It’s the secret sauce to coming back everyday.
ANNOUNCEMENTS
• Scuba VQ tonight at Clyent Dinner
• Happy hour at 8pm, back Lawson pool
• F3 Waxhaw 1st Anniversary on Labor Day! Boot Camp, Mash and a 5k. What a day it will be!
• F3 Dads this Saturday @ New Town Elementary at 9am
• CPR training coming soon…
• Blood Drive coming in October