For my 48th Q Sorry, that was the beginning of last BB that I had to ghost write. I wont tell you who for though. Danger was in the air this morning in Downtown Waxhaw as it was extra foggy this morning. The plan was to not cross any of the main roads as a result. So lets see if we can inflict some pain by staying around COT.
Mosey to downtown and hang a right and head over to Center Grove Baptist Church
Warm up
20 x SSH
15 imperial walkers
15 Mountain Climbers
Various stretches for the “respects”
The Thang
Start at Center Grove Church: 20 Bobby Hurley’s and then run over to Amazing Grace Lutheran Church for 20 walking lunges. Rinse and repeat until you completed 3 times.
Mosey over to new apartments at KJH for some 4 corners. Start in the center of the parking lot with a Burpee and run to a corner. Complete the exercise and return to middle for another Burpee. Repeat until you hit all 4 corners.
Corner 1: 20 Big Boi’s
Corner 2: 20 Flutters (2 is 1)
Corner 3: 20 Big Boi’s
Corner 4: 20 flutters (2 is 1)
Head over to KJH. Start at bottom of hill and run to top. There were 5 cones set up between the bottom of the hill and the top. Do a burpee at cone #1 and return to bottom of hill for 10 T-Merkins. Do 2 burpees at cone #2 and return to bottom of hill for 10 T-Merkins. Keep with that theme until you end up doing 5 burpees at the top of the hill.
Mosey over to the wall next to COT for 20 Mike Tysons….DONE!
The Moleskin
Thanks to a great group of guys who joined me way too early this morning to run around Waxhaw. I hope I made it worth your while to wake up that early. And based on the Q’s that are lined up below in the announcements, tomorrow might be a good day to take off.
Announcements:
**Posted on behalf of Queen**
21 Pax gathered on a lovely, but humid morning to tackle the beast known as Hydra. I promised several that we would have no burpees, but a ton of merkins. Here’s how it went:
COP
Brief disclaimer and off to the bus lot.
SSH X 25
Imperial Walkers X 20
Low Slow Squats X 15
Slow Merkins X 12
The Workout:
Mosey over to Knightswood. Run to the stop sign doing 12 merkins at each light post (7 light posts).
Mosey down to the bottom of the hill on Bedfordshire. Partner up for ½ pipe. Partner 1 goes to the top of one hill and does 12 air squats, partner two the other way and does 8 Dry Docks. Meet down at the bottom for 10 merkins. Repeat for 4 sets (2 each hill).
Mosey over to Queensbury. Run down Queensbury until it dead ends into Lancer, doing either 10 merkins or 16 air squats at each light post (about 12 light posts).
Mosey over to Dulverton. Run up Dulverton, once we got to the driveway with the American flag, lung walk to the next driveway and then continue running (or walking) to the top of the hill.
Head up Bedfordshire, then down the Foxworth hill. Then do triple nickel (5 air squats at bottom, 5 merkins the top), 5 sets.
Cut up through the woods and back to the launch. No time left for Mary.
Moleskin:
I do apologize for getting everybody back to launch at about 7:01. I’ve ragged on many a Q for running late so I am feeling a little hypocritical.
Great work from Proehl and Amber who were upfront. Geraldo, and Sling Shot also kept up well. Actually, this was a brutal workout, hats off to everybody, even if you had to walk part of it. The humidity didn’t make it any easier.
My favorite part was when Proehl was doing extra credit on the half pipe and was about 30 yards behind us when I called out to head over to Queensbury. Someone said that we needed to wait up for Proehl. Um, yeah, right. Ah, he’s going to be quite capable of catching up to us.
The lunge walks were in front of my neighbor’s house. He’s never done a F3 workout, but we’ve been trying to get him out for years. He’s a beast. Part of his workout routine is doing lunge walks up and down the street with a weighed vest. I had to take a pic of the group during that part to let him know that we lunge walked in his honor.
Thanks to Gummy and Sprockets for the opportunity to lead this morning.
(Pre-Disclaimer: Speed Bump’s typing skills are developing so he wrote his back blast and I am typing it up for him. Also, the workout was 100% designed by him and this is after his original plan was not working out last night and he had to create something new.)
Today was my first official Q.
For today I made a wheel of unfortunate pain with 8 different exercises.
I cut out and made a wheel, colored it, and labeled it with exercises.
When I tested it yesterday it was off balance and landed on “triceps extensions x 10” every time.
I didn’t think that would go over very well so I made a new plan last night.
Don’t worry, my wheel of unfortunate pain will be there for my next Q.
The stars were out, moon was full and bright, and great weather this morning.
There were 23 this morning. Most were for Chiseled, some were for MASH.
DiCCS were given (Disclaimer, Cell phone, CPR, Safety) about 90 second before 5:30.
Mosey to the cinderblocks for those who needed one, mosey back to start
Warm-up:
The Thang:
Mosey back to Start
Done!
MOLESKIN:
Good job Glidah and Deadwood. I gave the chain of pain to Glidah
I like F3 because it is fun and all the guys are funny. I also like F3 because I just like to workout.
I like to go to F3 because I like to hang out with other people and most of all the F3 guys are the best of all to hang out with.
That is all for Speedbump’s first Q
DiCCS + proper social distancing
Warm-up
Mosey around the school to the back entrance of the HS. Planked while waiting for everyone to catch up.
SSH x 15 IC
MTC x 15 IC
Plank Shoulder taps x 15 IC
Plank Jack x 15 IC
The Thang
Mosey to the side cove of the MS for 3 rounds of people chair jabs x 15 IC and shoulder press x 15 IC. Then we did 3 rounds of feet on the wall shoulder taps x 15 IC and 15 Big Boy sit ups x 15.
We finished heading around the MS to the HS student parking lot for 2019 IPC week 0 workout.
24 Merkins
24 Squats
48 single count lunges
Run 400 meters
Rinse and repeat 6 times
Headed back to COT for some killer Mary
10 American Hammers IC
10 V-Ups IC
10-Big Boys IC
Rinse and repeat 2.5 times
Moleskin
Great workout by the PAX today. Not many are fans of the pre-IPC workouts I’ve been leading the last couple weeks. If we don’t push ourselves, we won’t get any better. Typically, don’t get out to Dromadary as much as I would like so it was good to see some different PAX members.
Announcements
Open Door
8:00am Saturday and Sunday via Zoom
7:30 Sunday in person (see Bottlecap for details)
2nd F at Old Meck Brewery 8/15 7:00 pm
Labor Day 1-year anniversary convergence 9/7 at Cuthbertson Middle School
Time and details will be out shortly
9 pax showed up at Calvary at 0600 for another episode of everyone’s favorite Wednesday (gear) workout. Wild Turkey showed up early for jump rope and Unplugged did the same for some yoga to stretch out the back.
The warm up consisted of the usual: 20 SSH and 15 IW.
The main event went like this:
Repeato for 5 rounds – on round 4, we did all 50 swings, then the rows, squats, merkins, and presses to keep it interesting.
2 x waiter carries (out with your weak side for :30, back with your strong side for :30) with 1:00 rest in between.
Mary: 1:00 each of (i) elbow plank, (ii) hollow body hold, and (iii) glute bridge. :30-1:00 of rest in between exercises.
Time!
Thanks to WT for the takeout.
Announcements:
Mumblechatter:
Devotion: make today your best
We spent a lot of time stretching our lower backs and legs. Holding positions for a longer time to really get into the stretch is key. Dropping into pigeon pose a Gumby staple, and I usually can’t get out of it right away. Solid 43 minutes of stretch with some mild humor and a lot of sighs of pain.
I was asked to be a last minute Q at Diesel and this was only my second time Qing and both have come in the past several weeks. I am still going through some growing pains being a Q…but with time and getting more experience under my belt, I will eventually get there.
Warmup:
Side Straddle Hops, Imperial Walkers, Moroccan Nightclubs. Called out a person to lead each warm up.
The Thang:
Gathered into a group and did Squats, Bent Over Rows, Overhead Press, Curls and Kettlebell Swings while the timer person completed 25 reps of Merkins, Speed Skaters, Plank Jacks and Step Ups on the Five Stones Fire Pit.
Once completed we did another round of these exercises in a group circle.
We then walked around the parking lot and around Mount Chiseled holding the coupon above our head. Stopped at different light fixtures and completed reps with coupons.
Returned to COT and was short on my weinke so we went around in a circle and everyone chose an exercise for the group to complete.
Moleskin:
Thanks to Penalty Box for introducing us to a new Canadian workout. Everyone put in hard work as usual. Proud to see Mayhem stepping up his game in F3. We missed two of our regulars Brutus (who was home nursing a sore back) and Centerfold (who was on vacation).
Announcements:
Save the date: Turnbuckle and Rudy are organizing the next blood drive on Saturday, October 17th (9am to 1:30pm). Location to be determined.
Woke up ready to go for my 48th Q, almost too much time before I needed to leave. Why not straighten some things up around the hou….holy sheet I have 6 minutes to get there.
Sprint out of the house and pull onto main road and a Honda Accord is going less than speed limit. Ohhh come on. He finally turns and I proceed to get 2mi/gallon as I jam the gas to the floor.
I see a pile of PAX and the begin clapping for my arrival. It makes sense and it made my heart smile. Sprint up to a ton of people, yell about splitting but turns out 1/3rd was mashing.
Quick DiCCS given. It wasn’t pretty. Reminder to keep your distance. Let’s roll.
THE THANG
Mosey out to main road, down and around and back to the big lot next to the school. Let’s circle up:
20 x SSH
10 x Imperial Walker
10 x Morroccan Night Club
Calf Stretch
Downward Dog? Upward? Do the yoga thingy.
Stretch Yo Legs
Mosey towards the buses, circle up:
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
Mosey to Neighborhood.
OYO. Every 2 driveways on the right, alternate between 10 x Speedskaters and 10 x Bobby Hurley. Stop at next street and Mosey back for the 6. Regroup at intersection.
Rinse and repeat. OYO. Every 2 driveways on the right, alternate between 10 x Monkey Humpers and 10 x Jump Squats. Stop at next street and Mosey back for the 6. Regroup at intersection.
Rinse and repeat. OYO. Every 2 driveways on the right, alternate between 10 x Dry Docks and 20 x LBCs. Stop at next street and Mosey back for the 6. Regroup at intersection. Quick audible down the side road.
Mosey to last road on the way out. OYO 5 x hurpees (hand release burpees) and a slow mosey to the bottom of the caldesac. Then 20 x Heals to Heaven. Jail break up. Rinse and repeat 2 times.
Begin mosey back to COT. Front of school wall for jabs/toe lifts & air press/toe lifts. Walking Lunges between light posts. And we are at time. Mosey back to COT 1 minute over.
MOLESKIN
I really gotta pay more attention to my clock. Damn it lately. Other than that it was a great morning. We kept it moving, everyone pushed and we completed the ultimate goal – leaving (most of) it ALL out there!
I’m digging the new superlatives awards with these chains being awarded out when Mayhem’s Mash Crew is on site. It’s little fun things like this that add a fun spark to our community. Great idea and I hope more ideas breathe life into our workouts. Great work Mayhem (apologies if it was someone else’s idea)!
Speaking of which, I was given the opportunity to award it this AM. Chicken Little is one of the hardest working dude’s in Waxhaw F3. During the start of his career with us he has dragged out a bunch of neighbors and friends. During the start of the pandemic his neighborhood workouts were all the rave. Today he led the group most of the morning. He’s a great dude, a good friend and it was simple to award to him today.
Next up Mayhem awarded his crew with an award and after Name-o-Rama it was a no-brainer from me based solely on his title. Previously a professional hockey player for 9 years in Canada, Penalty Box recently joined F3 Waxhaw is a triple respect! (Insert gif of Wayne and Garth on their knees saying “we’re not worthy!!”
I mentioned during announcements and prayer that we should really look hard for other men that need to join us for these workouts. The world is a stress filled place, more than ever, and we need actively look for men to join us. We have everything from heavy cardio to mash. Not to mention the addition is 2nd and 3rd F opportunities. Let’s GO!
ANNOUNCEMENTS
⁃ More F3 Dads coming soon…
⁃ Every other Thursday, 2nd F Happy hour, mark your calendar for August 13th!
⁃ Probably missed a few
According to my notes this was my VQ at Flash! This AO has special meaning as this is where Glider, no it’s “Glidah” thanks to Schneider, was named and born about two years ago. However it was only about a year ago at this time that I started posting on the regular again. More on that journey some other time… Arrived early enough to wish the Ignition PAX good luck as they were going to need it with Tool Time popping his VQ cherry. I hate that I missed hills in Champion Forest I wasn’t there to support him but duty called to get the week started off with a nice humid kick in the under carriage for what ended up being 20 something PAX. DICCS were interrupted right about the second C which for me was CPR when a half naked Wolverine strolls up and distracted many on lookers… so if anyone needed resuscitating he was your guy for the morning. With that we were off.
WARM UP
Mosey out and around front of middle towards HS entrance drop off and circle up!
Mobility stretch – getting some good feedback here and seeing more of this in the warmups so glad it’s catching on. (You know you need to stretch more)
Peter Plank Jacks x 10 IC
Calf stretch
6in hold P Parker x 5 IC
Imperial Squawkers – x 10? IC
THE THANG
Mosey back out and around to bus road up to covered stairs for triangle ladder 7 to 1
HSPUs against wall x 7,6,5.. ( shldr taps mod 2 is 1 ) – So many great reactions when HSPUs came out of my mouth
Broad jump x 7,6,5.. – make sure to demo the dif b/n a “bunny hop” and broad jump
BBs x 7,6,5..
Gazelles catch up to the six and bring it in.
Schneider led us in Mary
Next Mosey down past tennis courts and follow sidewalk the long most direct way around to grab a rock by Geeb Jungle. Pick a parking spot for your lane.
Rocking Lot – 6 Stops Mosey to ea stop w/ rock held over head
15 reps ea Q count
Going Down
1 Curls
2 Goblet squats
3 AmHams
4 Triceps
5 Toe Taps IC
6 V Ups
Coming Back
1 Shoulder Press
2 Goblet Side Lunge
3 LBCs
4 Front Shoulder Raise – Shoulders were getting smoked so I offered an upward row mod
Drop Rock AYG down and back!
Rocks back and mosey
Head back towards traffic circle and follow sidewalk to poop shed.
Burpee stops up the Yellow Brick Rd Segment
4 sidewalks TL 2 on RT 2 on L
1st x 5 reg burpees
2nd x 5 sgl leg burpees on RT
3rd x 5 sgl leg burpees on L
4th x 5 Mike T Burpees
Hard run back rinse and repeat – 1min left to bring in the six and time!
MOLESKIN
As of late I’ve been concocting higher mileage recipes when on Q but I really wanted to make sure we stayed busy throughout our entire 45mins of gloomy paradise today. It’s funny how you do the workout in your head before the main event. That triangle ladder ended up being a lot more ambitious this morning which was a good thing. We had a pretty large group today (yet still compliant) which was great as it’s been a while since I’ve had a chance to run around and do stupid things with a lot of these guys! With such a large group and making sure I didn’t forget anything throughout my weinke it’s hard to recite a lot of highlights but I did get a firm “NO” from Shake n bake at least once, Wolverine was staying right up there with me while nursing an annoying knee issue, I noticed Sugar Daddy cranking out some extreme derkins against the wall – he could have just turned a 180 and done the hand stand push ups, Rockwell and One Star seemed to lead most of the opening triangle ladder and Goodfella raced through and led the pack during the last burpee segment voicing his opinion about the single leg burpees the whole time as he should. Did you know it’s literally twice as hard to do a one legged burpee?! I really appreciate the nod from the site Q’s to lead today and the feedback at the end. Some of said feedback being only hand gestures so I’ll take that as a job well done.
ANNOUNCEMENTS
Congrats to Tool Time for earning the “Brick of Pain” on what I’m sure was a bar setting VQ at Ignition.
September 5 – 12 Mayhem is leading a mission trip to Panama City FL to provide hurricane relief to local residents there. Rebuilding and construction. $400 all in – See him if interested.
Goodfella reminded us that our thoughts, prayers and intentional action really do help and make a difference! Be intentional to work and build your spiritual, mental and physical strength because you never know when it will be called upon as we navigate this life. Not if, but when.
Welcome FNG Jason Mitchell “Manziel”
YHC took us out.
“True success is giving and receiving love, having mental and physical health, enough wealth to provide you with options and the time to enjoy them all.”