The Warmup
Woke up this morning to HOT 30 degrees and was running a little late. I arrived at 6:11 and did not see any cars and wondered if it was cancelled or worse, workout location changed. 6:13 came and a convoy of cars were heading into the parking lot. I said to myself “Thank God.”
Started DiCCS at 6:14 and we were off at 6:15 sharp. PAX started with 800m warm up Mosey to the football field parking lot. However, you can imagine Hurry, Gerber, BC, and Easy Button definition of Mosey and mine are not the same. Shout out to Sugar since he was with the Gazelles as well. Rubbermaid and I took Mosey definition serious.
The Thang
The Wienke was designed to focus on abs, speed sprints, and Mosey runes.
Abs/Run – PAX started with three rounds of four corners of the large parking lot. PAX did 15 Heels to Heaven at each corner which equaled 180 in total
Sprints – PAX proceeded to completed 5 rounds of speed sprints by running 400m laps. Run hard 400m up slight incline and casually back.
Run/Abs – PAX ran to front of school to start next round of four corners except this time 15 reps of flutters – repeat 3 rounds. At this point Gerber, took a detour to fertilize the grass.
Run/Abs – PAX ran to Rudy’s shed and completed a LBC circle wave until 100 reps were completed and then ran back to COT parking lot
Run/Abs – PAX completed one round of four corners with 5 Big Boy sit-ups at each corner
Sprint/Run – PAX sprinted to Crazy Man cabin held and waited in plank position until the 6 arrived, then ran to front of the high school
Run/Abs – PAX ran to front of middle school for rounds of 4 corners. Each corner PAX did 10 Peter Parkers and then finished by running back to COT.
Total run/sprint 5.5 miles but of course Hurray was 6.5. Plus, over 500 abs reps!
Transparency – I was nervous about leading Ignition today since I knew I could not keep up with everyone, but I also wanted to step out of my comfort zone and I knew the F3 brothers never leave anyone behind or judge. I started F3 Jan 18th this year where I struggled to complete any workout and because of F3 I am better physically and spiritually. At the same time, I have met many great guys that became personal friends.
In short, I want say thank you to every one and stepping out of your comfort is a good thing. The internal feeling of accomplishment is overwhelming!
Announcements
Welcome 2.0 FNG – Gecko
Blood Drive Jan 30th
CSAUP Feb 6 – signup
The Planning
Well today was an great start to Q in 19 degree temperature and to celebrate my 49th birthday! Today officially started the one year count down when during Namarama: I will say “Mike Niro 50 Premature” and everyone will say: Respect. The theme was simple: different ways to use the numbers 4 and 9.
Posse asked me to Q Homecoming since I made the statement “I like to Q” however full transparency I and not a fan of writing BB however I understand the importance. Writing and reading was never my strong point during high school or college. Anyway, back to the BB.
Posse knew I never went to the Homecoming AO so I decided to scope out the sight during the day of Christmas Eve. I found the perfect area to perform the THANG, the running track right next to parking lot. I went home and planned the Wienke using the famous Premature cones that had designated exercises. I texted Posse and told him “We are good to go”. I arrived 20 minutes early to layout the cones and to my surprise, all the gates were locked. Realize, I am walking around in 19-degree weather trying to figure out how to get into the track area. No luck. I drove back to the parking and thank god I saw Gopher and FNG Jamal Brown. Jamal later was named Whack A Mole since he is the brother in-law to Gopher. I asked them to help me create a .25 mile running loop within the parking lot and spread out the cones.
The Warmup
The Thang
The Thang was simple, run and complete six 6 exercises: Heels to Heaven, Merkins, Squats, Big Boy Sit-ups, Mike Tysons, and Lunges 2 is 1.
Everyone pushed it today and got in a good workout to start my birthday and coming off Christmas Holiday. Great job!
Announcements
6th guy – Coco Crisp from Raleigh – awesome job lost 50 lbs. and just completed a full marathon
Welcome FNG – Jamal Brown (Whack A Mole)
Blood Drive Jan 30
‘Twas the morning after Christmas and 5 pax posted with their bells at Petsmart in Blakeney in the early morning chill. The Da Vinci/RockZero crew was intimidated by the pax’s steely determination to not run and were led off to the far reaches of the parking lot by Taco Stand.
The plan for the day was to celebrate the holidays with a 12 days of Christmas themed beatdown. An extra 13 exercises were added to day 12 to celebrate my 2.2’s birthday today.
Warm up:
The Thang:
Each day builds on the last, so day 1 = exercise 1, day 2 = exercise 2 + exercise 1, etc.
Mary:
COT: Circle up with the boot campers.
Announcements:
Moleskine:
Every now and then, a casual conversation sparks an idea that eventually takes on its own personality. Most ideas such as these I’ve found tend to fizzle out never having the opportunity to come to fruition, but every once and a Bethlehem Star, these ideas get the support they need and become a memorable day. As was such with F3liz Navidad Christmas Eve Convergence.
A couple weeks back, that casual conversation of unknown origin took place with Brexit as he was trying to determine course of action on plans for Christmas eve. To converge or not to converge, that was the question? YHC threw out the offer to Q if said convergence took place. A few days later and after being ghosted from other site Q’s, Brexit made the executive decision and called for the convergence whether they wanted to or not. Leadership at its finest. A second conversation took place and with neutral location established the convergence was a go.
Christmas eve brought a threat of rain, so the range of numbers was across the board of expectations. Not knowing what to expect, YHC had a Covid ready Wienke to ensure proper distancing and hopefully keeping every together but not together together. As the cars rolled up, YHC was immediately welcomed to see a great balance of Pax from Area 51, Waxhaw, SOB, and even a crew from Rock Hill. A quick disclaimer and we were off.
Warm-up:
Mosey to opposite end of field and circle up
-15 SSH + 1 burpee
-10 IW + 2 burpees
-10 mountain climbers + 3 burpees
-10 LLS + 4 burpees
-10 plank jacks + 5 burpees
That Thang:
Split the grass pad into two groups to ensure proper distancing.
Group 1:
Run 2 trees up, 1 Mike Tyson (increasing with each tree)
Bear crawl back 1 tree
Repeat until first sidewalk
Group 2:
Run 2 trees up, 1 Russian Deadlift (increasing with each tree)
Lunge-walk back 1 tree
Repeat until second sidewalk
Flap-jack
Mosey to far end of grass pad and lined up in plank position on sidewalk. Pax at end did 3 plankjacks and ran to opposite end and got back in plank. Ran through until every Pax moved to the end of the line.
Mosey to Lifetime Parking lot and spread across width of parking lot
Bear Crawl to first island and 20 merkins
Lunge walk to second island and 15 jump squats
Sprint to the end and 10 burpees
Mosey back to main street of Rea Farms for some partner work. P1 took lap around building while P2 knocked out called exercises. Combined counts for:
100 WWII’s
200 Merkins
300 Squats
Back to launch to wrap up with one final lap around the grass pad stopping at 6 stations along the way for a combination of merkins, mary, and legs.
Back to launch for COT by the Christmas Tree. T-claps to Rea Farm on the stellar tree.
Moleskin:
As 2nd-F Q for SOB, that role this year has been about as important as a lifeguard for the 4 x 100 swim relay in the Olympics. Covid has been a complete buzz kill and every time we start to have a notion of normality, it has quickly diminished. A Holiday Party? Completely out of the question. Regular events that bring around much needed camaraderie and fellowship? Keep waiting. Well with the reigns of the Christmas Eve in my hands, YHC believe it was time for the Taco Stand name to earn its keep. Now here is where the magic of F3 starts to happen…
A few more casual conversations take place, and with only a mention of perhaps a holiday surprise bringing tacos for a post-workout snack, the men of F3 step up to make this one hell of a memorable morning. War Eagle jumps in with cooler of water’s and dozens upon dozens of Krispy Kreme doughnuts. Brexit helps with coordination/promotion and bringing folks together. Periscope’s M knocks it out of the park with custom bags of F3 decorated home-made sugar cookies (T-claps to Periscope and your M. Solid Work!) One Star shows up and does what One Star does best – kick up the party a notch. With Bluetooth speaker in hand and the bottle of Fireball ready, a post-workout snack was quickly taken to full-on morning Christmas party. Meatloaf moves launch site for Devil’s Turn from their normal location to join in with our convergence. The list goes on…
What was the result? 32 men and 2.0’s for bootcamp and an unknown number of runners (I’m guessing another dozen or so.)
This right here is what makes F3 special. What started out as a conversation quickly turned into a full-blown South Charlotte/Northern Union county impromptu holiday gathering. And no one person had to carry the burden of making yesterday morning happen. Men stepped up.
As F3 men, we are called to step up without being asked and make it happen.
Now take this and change the setting. That is what I believe we are called to do in our homes, our communities, our places of work. We are a part of a conversation; identify a need, identify a way we can contribute and make a difference before we’re asked too. If we can listen with the right ears, I fully believe we will hear the calling of those in need. It may be the calling of our kids or M to unplug, put down our phone, and be present with them. It may be a neighbor or friend dropping subtle hints reaching for help without directly asking. It may be a co-worker or friend who needs a coffee and a candid conversation. I challenge every one of us to listen for the call and step up to make it happen in 2021.
This is what we do.
I fully believe we are at the tip of the iceberg of the impact we will make in this city. Keep EHing guys, bring them out, get them plugged in and accelerating. This is a special group of men, I’m humbled daily by the men of F3, and honored to have lead you fellas yesterday.
Note: Don’t rule out that call may be from one of your F3 brothers. This year has been tough, be there for each other. If you’re a guy that needs an ear or help, reach out. If you don’t know where to start, I’ll be happy to be listen.
T-claps to my M for rocking out Tacos at 5:00am and to Periscope’s M for the badass cookies.
Warmup
Mosey around parking lot. IW (oops I mean SSH) in cadence x 24, IW in cadence x 24, Merkins in cadence x 12 & Mountain Climbers in cadence x 24. Stretching – up/down dogs, calves.
Thang
Mosey to rock pile for PAX to select coupon of their choice. Mad Dog showed all of us up with the CMU coupon mysteriously sitting amongst the rocks. Elf or Q handy work prior to post? 3 sets of 24 each of overhead press, curls, tri’s and chest. Audible to 12 reps for tri’s and chest for time sake. Run/jog a lap around lot after each set of 24/12. At opposite corner of rock pile, 12 each squats and Bobby Hurley’s……alternate each lap. 216 total reps (with audibles) and 12 laps in between.
Mosey to parking lot for burpees. 4 sets of 3 burpees with run from curb line to first stall. 12 burpees total
Mosey back to COT and finish with 12 Big Boys.
Moleskin
Q had to shake off early cobwebs with calling for SSH and performing IW’s. PAX were cordial and gave Q a break. Must be true holiday spirit. No announcement of “12 days / reps” theme so for those who didn’t connect the dots, here you go.
Announcements / Closing
Deep Dish sent out prayer request for Walter Wisniewski. Walter worked for me right out of school +/- 20 years ago. Was informed yesterday that Walter died of a massive heart attack in Chicago on Friday. At 40 years old, way too early to leave this earth but God must have plans. Reminder (and thanks) to all present about the value of working out and maintaining a healthy life style.
Posts through holidays to start at 6:30. No posts on Christmas Day.
YHC was up on deck for the Q of this week’s edition of Swole. YHC is comfortable Q’ing a bootcamp after having Q’ed many a bootcamp but leading a gear workout is still a bit of uncharted territory for me. Leaning on lessons learned from the last time yours truly Q’ed Swole I planned out a total body KB workout. YHC has neglected legs recently so legs were more of a focus than typically done at a KB workout. The only requirement of these workouts is to get 250 swings in. The plan was 10 rounds (or is that really all?) with each round consisting of 25 swings, a called KB exercise and an exercise without the KB…each round taking 3 minutes. And there was a 12 rep theme for our 12 Days of Christmas.
Oh and the other requirement at a gear workout is to have a music playlist that motivates. The benefit of being the Q is you get to push your taste in music on the Pax. I always go 90’s-early 2000’s alternative/grunge. Here is what went down with playlist at the bottom.
The Thang:
25 swings each round with
So at this point we have our 250 swings in but that is only 10 days. At about Day 8 Voodoo asked if we were at 250 swings. It probably felt like 250 with the huge bell that he swings (YHC wonders if that sounds as awkward in print as it does in my head). Uncle Leo, ever the numbers savant, pointed out that we were only at 200. And Wild Turkey had already done the math and noted that he had a feeling that we were going to do more than that. And he was correct because there are 12 days of Christmas…obvi.
Just enough time for 60 seconds out and 60 seconds back of Farmer’s Carry and 1 minute of elbow plank hold. Finito.
Playlist:
Alive – Pearl Jam
Far Behind – Candlebox
What’s My Age Again – Blink 182
Promise – Eve 6
The Bends – Radiohead
Enemy – Sevendust
Possum Kingdom – The Toadies
The Taste of Ink – The Used
Slither – Velvet Revolver
My Name is Jonas – Weezer
Plowed – Sponge
Impressive that most of the Pax knew almost all of the playlist and appeared to approve. YHC knew Frehley’s would be the hardest to win over musically but he even admitted to liking a couple of the songs. But he did remark that if his M caught him listening to Enemy by Sevendust that she would think he had lost his mind and promptly have him committed. Mighty Mite was surprised that YHC listened to some of the harder music…there is much more of that Mighty that I will break out in the future.
Moleskin:
Great work by all. Everyone got after it and there was still room for some mumblechatter on music, sports, holiday plans and aging musicians trying to pull off teen angst in their upper 40’s. Thanks guys for making it enjoyable as always and thanks Mighty and Voodoo for the opportunity to lead.
I had no other title ready…so why not continue to crow about my Wolfpack beating the Tar Holes.
Heard from Posse that Coco Crisp was visiting from Raleigh so I connected with him on Twitter yesterday for the personal invite to Chiseled (suck on that Dromedary). After seeing the Sloberin’ Wolf on his tire cover, I knew he was a good dude. Later found out we were both Unicorns (business majors instead of Engineers from NC State).
Any who….DiCCS covered. Warned of no warm up. Lets go.
WARM UP
THE THANG
Mosey towards the rock pile. Audible. Few late stragglers with no blocks. 180 back towards the blocks. Apparently we will warm up while stragglers grab blocks (Shout out to Loafer for the assist here).
25 SSH
10 Merkins
5 T Merkins
That killed enough time for everyone to locate a block. Mosey to the rock pile. Grab a lifting rock and do Curls while waiting on the 6. Line rocks on one curb (with our blocks being at the other end of the parking lot). Run to blocks for 30 chest presses. Run back to Rocks for 10 staggered Merkins. Repeat 3 times. (It was around here that Posse decided to join us). Once done, circle back for the 6 (Dang, Coco is fast) and gather on the rock side.
20 tricep extensions with Rock and 20 curb dips. Repeat for 3 rounds. Posse started channeling his inner Damascus here questioning counts. This theme continued through the rest of the workout.
Rocks up and In/Outs while waiting on 6. Mosey back to blocks and get in groups of 3. P1: Curls. P2: Block jumps. P3: Runner (timer) half lap around the lot. Repeat for 3 rounds.
30 Block presses, crawl bear (roughly 10 crawls), 10 Dry docks. Repeat 3 times. Several pax started getting angry about the reps here. I clearly remember Posse and Ice 9 questioning but there was more mumble chatter that I didn’t quite pick up.
Watch Check, a few more minutes. Groups of 3 again. P1: Block Squat. P2: Row. P3: Half Lap. We had enough time for one time through.
Quick Mosey back to COT. Finito.
MOLESKIN
ANNOUNCEMENTS
7 assembled on a frosty asphalt for another edition of Meathead. There was no question that at least 250 swing would be the order of the day but no one new that there was a holiday special of BOGO squats and 30% extra planks also being offered. Thoroughly disclaimed (because YHC is not a professional), the following ensued…
THE THANG:
SSH, IW and 10 swings
4 rounds of:
12 swings + 10 racked squats R
12 swings + 10 cleans (5R/5L)
12 swings + 10 racked squats L
12 swings + 10 presses (5R/5L)
12 swing + 10 lunges (5R/5L)
2 rounds of 40 on / 20 off:
Plank
Hollow Body Hold
Glute Bridge
Side Twisty Thing R
Side Twisty Thing L
~30 second goblet squat hold to run out time
Moleskine:
The playlist for this interested:
Run Rudolph Run – Chuck Berry
Merry Christmas – Ramones
Christmas Wrapping – The Waitresses
Frosty the Snowman – The Ronettes
What Christmas Means to Me – Stevie Wonder
Christmas in Hollis – Run-DMC
Christmastime – Smashing Pumpkins
Santa Claus Go Straight to the Ghetto – James Brown
Mistress for Christmas – AC/DC
Little Saint Nick – Beach Boys
We Wish You a Merry Christmas – Weezer
Christmas Rappin’ – Kurtis Blow
Christmas All Over Again – Tom Petty & The Heartbreakers
White Christmas – Eric Clapton
Santa Claus is Coming to Town – Jackson 5
Joy to the World – Mormon Tabernacle Choir
DISCC
Mosey around parking lot, some carioca, butt kickers and high knees.
Circle up and 12 reps of: IW, LSS, Merkin, MC.
Stretch with: can opener, elbow low, hand high, flapjack repeat
Begins with a musical activity to the tune of Bleed it Out (Linkin Park). Hold a plank, and do 1 Merkin every time you hear “Bleed it out”, and 1 Mike Tyson with each “throw it away”. The more ambitious held a side plank in the earlier parts of the song, but quickly it became an endless alternation of Merkins and Mike Tysons. That was a quality 2 min 44 seconds appetizer.
Mosey to the main course. At the rock pile at start of the road, everyone grabs a rock. As YHC explains the fairly simple routine. Each cone has an exercise on it. Do each exercise for 10 reps (when in doubt 2 is 1). Staring at cone 1 (Thruster) use the rock to do 10 reps, then run to cone 1 (leave rock behind). Do that exercise and return to your rock. Repeat going one cone future each time. The one variation is that if the exercise involves travelling, do that between cones (for example do High Knees to the next cone).
Cone 1: Thruster
Cone 2: High Knees
Cone 3: Merkin
Cone 4: Heels to Heaven
Cone 5: Speed Skater
Cone 6: Mike Tyson
Cone 7: Squat
Cone 8: Burpee
Cone 9: Heels to Heaven
Cone 10: Bear Crawl
Cone 11: Lunge
Cone 12: Crab Walk
When we had about 7 minutes remaining I called the PAX in for some Mary. I kicked off with box cutters and made the mistake, intentionally, because apparently I hate myself and everyone else, of asking Posey to lead the next Mary.
Posey is a funny guy because he doesn’t look particularly threatening or mean, but ask him to lead some Mary and you’ll see what sort of a sadist he really is. That, or he just wants everyone to know that under his misleadingly average physique he actually has a bionic core, which does not sense pain of have any limits. Yeah, I’ll be feeling those American Hammers for a while (thank you sir).
I continue Mary calling mostly on 2.0s (survival instinct no doubt), to give them a chance at the spotlight, which they all handled with ease. Rock: Fredie Mercury, Watson: dead bug (clearly Posey influenced, he gave us at least 5 more reps than I expected), Johnny5: big boys, Double-Dribble: arm raises, and Dwight (not a 2.0) called Merkins because he didn’t get enough already (not that I’m complaining, who doesn’t want more Merkins).
Great to pull some FNGs in and set a record in attendance, good job to Johnny5 who EH’d his schoolmate and Carb Load bringing in his 2.0 daughter (I just hope we didn’t scare her away)
I had a much more elaborate workout in mind, but first thing in the AM my work took a break from the holiday and went 100% shitstorm on a burning platform. In the end I was lucky to get away at all, never mind compose an elaborate workout. So, I dip into the toolbox for my cones of death, and recycle the best of Saturday’s daVinci workout which was a slightly more complicated, but basically the same, 12 days of Christmas suicide. Just with different exercises and rep counts and I lacked Point-Break’s thoughtfully complied playlist of high-paced Christmas music (an impressive collection of music you forgot existed, much like how PTSD helps block out painful memories of the past).
Back to the point, this was another example of how a boring workout can really kick your ass. No precious seconds to catch your breath while you calculate the next rep count, just constant movement, slowed only by your physical limits. I don’t think anyone made it past the Burpees (cone 8) and most of us barely made it to Squats (cone 7). Starting every round with 10 thrusters was brilliant if I must say, they’re one of my favorites to love/hate.
FWIW, yesterday was the darkest day of the year. Today is the turning point toward longer days which will continue increasing for the next 6 months, then, when the daylight begins decreasing, it will happen so slowly we’ll be overheated and looking forward to cooler evenings long before we have them.
Coincidentally, we’re at a similar time with this Covid BS. Spring time (normal life) is aways off, but there is light at the end of this tunnel and everyone knows it is coming. Just like the warmer days, it will take much longer than we’d prefer, but we will make it and this dark time will quickly be a distant memory, rarely remembered.
CSAUP Feb 6th (Superbowl weekend) touring Waxhaw AOs. For those of you not ready to do the full half-marathon starting in downtown Waxhaw, there will be entry points to come in mid-way and finish with the masses at some quality 2nd F planned afterwards at the Tap House. Promises to be a special CSAUP event.
Johnny5 pointed out we just had the “Christmas Star””, which is the North Star being aligned with planets and the moon in a way that hasn’t happened for 800 years (your next chance is in 80 years so put it on your calendar if you missed this one).
Continued holiday hours, 1 (one) hour earlier start times for all weekday AM workouts. PM and Saturdays are the usual times. PAX: C3P0, Carb load, Double-Dribble, Dwight, High Hat, JohnB, Johnny5, Posey, High Hat, Rock, StrikeOut (FNG), T1000, Watson, Weblo (FNG), Wrigley (R)
It finally happened. The gates were lowered, the drawbridge extended and Waxhaw Express took a field trip to the Crests of Briar. Why? Because the only time that worked for most of the pax that would attend was still 5:15am, they live in the CofB, and change of scenery is always nice. Would anyone care? Would anyone come?
Well, 5 pax (including 2 non-residents) craved the earlier start time and need for speed
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Warm-up:
The Thang:
Laurel “Hell” Segment:
Wynhurst Segments:
Buckeye Block Segment
Finished!
MOLESKIN:
Awesome to see Loafer and Flanders at Waxhaw Express. First of many trips aboard I assume. They are training for a half marathon and a good speed workout every week will surely help their training. Their goal was 4-5 miles today and I think they both got over 6. Great job.
Hurry and TT killed it today as usual. My goal during these workouts is to not get dropped….. too badly.
If you are on the fence about coming out to Waxhaw Express, come on out. You can’t get faster and can’t improve without getting uncomfortable. If this type of workout is outside your comfort zone that it may be just what you need. See you there!