When Posse asked me to Homecoming it felt a bit awkward. A suit, a tux, an evening gown… Ohhh, you mean the workout site! I was a first timer to the Weddington Middle School campus so Posse, the awesome site Q he is, met me there a day early to show me around. It’s a great site and I highly recommend it for anyone who has not experienced it!
We had 9 strong for my campus tour. The disclaimer was given, and we were off…
Here’s what went down:
Mosey up to Deal Rd and back
Circle up:
Side Straddle Hop x 20
Imperial Walker x 20
Plank Jacks x 20
Mountain Climbers x 20
Moroccan Night Clubs x 20
Mosey to the side parking lot a grab a bench
Dips x 20
Step Ups x 20
Incline Merkins x 20
Run (faster than a Mosey) to far end of parking lot and back
Dips x 15
Step Ups x 15
Incline Merkins x 15
Run (faster than a Mosey) to far end of parking lot and back
Light pole work
Follow around to entrance of the elementary school
At each light pole alternate Bobby Hurleys x 10 and V-Ups x 10
Grab some wall at elementary school entrance
Air Press x 20
Shoulder Taps x 20
Donkey Kicks x 20
Run a hot lap around the loop
Air Press x 15
Shoulder Taps x 15
Donkey Kicks x 15
Run a hot lap around the loop
Air Press x 10
Shoulder Taps x 10
Donkey Kicks x 10
Run a hot lap around the loop
Mosey to flagpoles and pick out a rock. 7’s between the flag poles.
Derkins on one end and Box Jumps on the other.
Each time you pass your rock do 5 Curls
Mosey to entrance of middle school.
3 laps around the loop.
Sprint the straight-aways and walk the turns while doing overhead claps
Circle up for a Jack Webb
Jabs and Merkins
Mosey back to COT for 4 minutes of random exercises
Shew! Done!
Announcements:
Moleskin
Announcements
I avoid Chiseled like a plague because my back just can’t take it. After this years IPC I was down for the count and spent way too much at chiropractor to officially decide, nope not doing that anymore.
While I enjoy the challenge and added creativity of equipment Ive been gun shy due to how its just debilitating. However, what if it wasn’t an IPC rushed challenge and I just rolled everything in CC or IC? Maybe…
But what would I do if we removed the rushed cardio bootcamp aspects of the workout and Q’d Diesel? We absolutely like to pick on the Site because the Site Qs are basically asking for it and we are sometimes dumbfounded by the lack of running. Why won’t my brain comprehend what to do without running??!? I hate running…
DiCCS given. Let’s roll…
THE THANG
Mosey around entrance and back to parking lot. Circle up for….
1. 20 x SSH IC
2. 15 x Moroccan Night Clubs IC
3. 10 x Low Slow Squats
4. 10 x Merkins IC
5. Jimmy Dugan
6. Calf Stretch
7. The new classic, leg stretch
Grab Bricks, Circle up:
Glute Bridge w/ 20 x bench press CC “up”
Al Gore w/ 10 x fly IC
Low slow squats w/ 20 x shadow boxing IC
All “things” to heaven webb
1 x Low Slow Dolly, 4 x glute bridge, 3 Heals to heaven between each round
Line up along parking spots with your cinderblock. Time for a refi! (Sponsored by Glidah)
• 30 x kettle bell swings
• 30 x Squat thrusters
• 30 x Weighted Squats
• 30 x curls
• 30 x tricep extensions
• Repeat-o at reps of 15
Walk to Brick Circle – Love Handle focus
• 60 Second Plank
• 20 x LBCs IC, bricks back overhead
• 30 second leftside plank
• 30 x Paula Abduls on elbows- chicken little count “rotate”
• 30 second side plank
• 20 x Bicycles IC, bricks back overhead
• 30 second s plank
Back to Cinders
• 20 x Lunges / cinder overhead
• 20 x Bench Press w/ cinder
• Repeato
Circle up
• Merkin Circle to 100!
And that’s a wrap…
MOLESKIN
The goal and mission was to bring a beatdown that hurt and also wouldn’t get me invited back. Make it just awkward enough humping the sky that I wouldn’t come to mind when trying to fill a Q. I did my best. All the things to heaven…
It was a beautiful morning and it was a pleasure to Q at this site lite up like a 80s rock concert. The purple lights are an interesting touch. My abs are donzo and those squat thrusters really get everything going. For a site with no running I was in pain throughout the workout. Those glute thrusters got my ass on fire. That was all my pleasure and I appreciate you following through.
Suck it Posse. That was my 56th Q. See you all in the AM.
ANNOUNCEMENTS
• Christ’s closet tomorrow
• Trail clearing tomorrow at 5 Stones
• Next week Downtown Waxhaw street clean up, followed by Coffeeteria.
6 men got their money’s worth with a double-decker at Cerberus on Friday.
The Thang:
Mileage: 3.2mi
Moleskine:
Two weeks ago or so Dasher asked if I would Q a workout at Cutherbertson on a Friday. Sure, a little farther away than Waverly, but a good change of pace. Then he tells me it’s the one that starts 15 mins earlier. On a Friday. #OverAchievers
Woke up a bit late but still rolled in with 2 minutes to spare and 8 other men staring me down in the gloom. Weak disclaimer which was not up to Waxhaw standards and off we went.
COP – SSH, IW, Merkins, Lunges, Complaints about soreness from yesterday’s workout, and Mountain Climbers.
Mosey to find the two traffic circles. Found one then went the wrong way into HS parking lot. No matter. Parking spot Plank Walk Merkin Ladder from 1-10. This was a big hit. Back to first traffic circle and head in different direction to find second circle. Triple Nickel with round multiplier. 5 burpees at that circle, 5 big boy sit-ups at that circle. Increase by 5 each time for 5 total rounds.
Some mary for recovery.
Run somewhere else until we find some benches. 10 dips here, 10 decline merkins there. Repeat for 20x and 30x reps.
Run somewhere else until we find some wall. Peoples chair. Arm raise cadence count to 100. Likely excessive.
Run somewhere else, towards the launch I think, until we find benches. 10 Split Leg Squats Right, 10 Left, run island and repeat for 20x and 30x.
Back towards launch for another Parking spot Plank Walk Merkin ladder from 10-1.
5 rounds of 5 burpees OYO during the road back to get us up to 100 burpees.
Finish with some plank shoulder taps, plank hip slaps and LBC’s.
Moleskine:
Realized I didn’t even know the name of the workout until I went to post on Slack. It’s Swarm. I think we were supposed to do 4 miles minimum. My watch said 3.5 miles. Others were over 4, but they are taller so figured the longer legs covered more ground.
I’ve posted with several of the men this morning a handful of times, some others were new or maybe just met 1x or 2x. Strong crowd.
Hurry was out in front early pushing the pace on the Triple Nickel, but Burpees are not friendly to the tall PAX as Gerber commented … what do you hate the tall guys?
Sugar Daddy was also War Daddy and was crushing it out there.
Thanks for inviting me out to lead.
-Alf
DICCS Given – CPR, Social Distance, Modify as needed, Cell Phone, and Watch for cars
Warm up
Down trail to shed and circle up
20- SSH
15- Imperial Walkers
Jimmy Dugan walk out to a plank
15- Merkins
can open stretch into the runners pose/glidah special
recover
The Thang
starting at shed back to COT every light complete—
A Mike Tyson and a Bonnie Blair ( two full Bonnie Blairs equal 1)- increase by one each light- that sucked.
turn around once the 6 is in for more fun with light poles
up 2 and back 1 – on the up complete 5 dry docks and on the back complete 5 jump squats
Circle up when done and wait on 6 while doing some goo =d ole ab work lead by Rockwell
Hit the Wall at the Shed
25 – air press in cadence
25 air jabs in cadence
rinse repeat
25- air presses single count with right leg out
25- air presses left leg out
25- air jabs left left out
25 air jabs right leg out
On your 6
1 big boy/ 2 merkins/4 air presses– increase big boys by 1 and air presses by 4 until we get to 5 and 20 – merkins stay 2.
Mosey up to benches near school for
25 dips- 3 burpees together
20 dips left leg out – 3 burpees together
20 dips right leg out- 3 burpees together
Mosey to trail heading back toward COT to finish the web
starting at 6 big boys/ 2 merkins/ 28 air presses– get to 10/2/40– whewww
Moleskin
When Wrigley asked me to Q after the turkey trot in the large lots– I had to repay him. I have never Qed client dinner and was overly excited the day was finally here. The PAX came out in full force today with 28 night owls looking for a early dinner and they delivered. I need to post more here and I will as it is awesome seeing the dads interact with 2.0’s and I can imagine these kids will remember these types of things forever. We need to all get behind these afternoon sites as it has to be exciting for the 2.0’s and you can see they love it. I appreciate the opportunity Wrigley and I love the support tonight.
Announcements
XMAS bonfire at nails Friday night check GroupMe for details
High Hat was the 6th man- great story of where he was in his life and where he is now– very inspiring what this F3 thing means to us all– Carb Load brought him out and Deadwood gave him his name do to him being a drummer.
do not forgot appetizer at Rea View elementary
Rice and Beans needs help serving people- Charlotte and great learning experience of how blessed we are
2 FNGS- we name one Fake News– he is a political major at Arizona state– Sugar Daddy’s FNG who had to leave early was named Sugar Baby..
9 PAX did Jack Webb variations around the perimeter of Stonecrest on a brisk morning at Nightmare on Elm.
Of course this was not the original plan. YHC had a more adventurous “headlamp required” type weinke planned which involved trespassing (you know, standard Tuck stuff), but realized upon arrival that the Elm bridge construction completely obliterated access to the planned route. After taking a moment to choke down the disappointment and shame, YHC turned to an old friend, Jack Webb, to save the day. It seemed like a decent idea at the time.
Thang
COP
Mosey to main fountain area for Jack Webb variation #1
Mosey to ambiance-filled courtyard next to Flying Biscuit for Jack Webb variation #2
Mosey to hill behind Target for Jack Webb variation #3
Mosey to wall behind Target for Jack Webb variation #4
Mosey to front of movie theater for Jack Webb variation #5
Mosey back to launch area for Jack Webb variation #6
Moleskin
After all of this Jacking off my arms sure are dead. Just gonna leave that there.
After spending time in that romantic courtyard next to Flying Biscuit YHC feels like we all went on a date together. Tagalong and Mighty locked eyes for a fleeting moment, but quickly came to their senses and shook it off, with the unspoken vow to explore these new feelings at a later time.
On the first sprint Frehleys left it all out there. It was frightening.
Strong work by the group today. We did a great job of going back for the 6 and keeping everyone together. There were some things YHC would have smoothed out but overall it was pretty solid for an improvised Q. Thank you Circuit City for the opportunity to lead.
Announcements
Elm bridge is not a thing
-TUCK
Posted on behalf of Soul Glo (who is neither on Slack nor WordPress, apparently):
Warm-up:
SSH x20
IW x15
Low squat and hold (prying squat)
Main Event:
Swing x25, clean x10, merkin x10
Swing x25, good morning x10, merkin x10
Swing x25, high pull x10, merkin x10
Swing x25, Romanian dead lift x10, merkin x10
Swing x25, lawnmower row x10, merkin x10
Swing x25, forward lunge x10, merkin x10
Swing x25, shoulder press x10, merkin x10
Swing x25, squat x10, merkin x10
Swing x25, laying hip-raise x10, merkin x10
Swing x 25, snatch x10, merkin x10
Waiter carry R 30 seconds, waiter carry L 30 seconds
Farmer carry R 30 seconds, farmer carry L 30 seconds
Elbow plank 60 second
Freddy Mercury x 50 (single count)
Neither the cool temp nor impending playlist deterred five pax from posting at this week’s rendition of Meathead. I knew better than to stray from the 250-swing template but felt emboldened enough to swap out some of the 80’s power chords for, well, a few synthesizers and even an acoustic cover (in honor of Unplugged). War Eagle dug it stating, “Frehley’s would be rolling over in his bed right now but I like the mix.” Naturally, this led to stories of concerts, pregnant wives and pregnant wives at concerts. Remember concerts? Definitely what I’ve personally missed the most these past nine months. As for the actual workout my goal was to go all out on an exercise one time. I know when I have multiple sets ahead of me I tend to pace myself/sandbag. We’ll find out tomorrow morning if it worked!
DICCS Given- cell phone, cpr, modify as needed, social distancing where applicable
Warm up
Mosey over to Dream Chasers for
20- SSH
10- Potato Pickers
20- merkins
Calve Stretch , upward dog, downward dog, upward dog , downward dog, into the Glidah stretch .
Mosey down North Providence to the stop sign- Al Gore waiting on the 6- 10 bombs jacks OYO
Mosey up Blythe Mill rd to stop sign on Providence – Al Gore waiting on 6- 10 bomb jacks OYO
Mosey up Providence to BBT parking lot.
The Thang
Partner work- one partner running around BBT other partner doing the exercise-
200- LCS
150- Arms out Flutters
100- Pistol LBCS
50- Mike Tysons
together 5 burpees and 2 full laps
Mosey down Providence and cross road near Waxhaw Animal hospital and go to their parking lot for the Merkin Side
Moleskin
Great group today and as always I appreciate the opportunity to lead. It seemed bringing back partner work might not have been the best idea as I spent most of my time explaining what 2 is 1 means on counting and reminding everyone what’s next. The PAXS pushed hard today even though the Q straight out lied to them– “We will not be crossing any major roads today– Providence road 2 times and Howie Mine once”– Sorry fellows..
After the workout I had a great conversation with Damascus about our group. Guys lets not take for granted what we have and who we have in our WAXHAW region, which is a great group of leaders/men in our community. I have traveled to a few different locations as many of you have and I truly feel we have something special here — the banter, the 2nd and 3rd F’s, the jokes, pushing each other, and just the overall group we have. Lets continue to challenge each other and ourselves to make this region shine– step out of your comfort zone, it is more than the workout
Few call outs
Shake n Bake– running 30-45 seconds behind at the start —about gave me a darn heart attack when he pulled a Hartsville and cut off a corner and came running through the alley way.. Lesson Lil Boo Peep must have showed him.
Great seeing Banjo and Damascus back out.
Gazelles as usual- Bottlecap, Glidah, Chastian, Transporter, Dasher where crushing it but they have a two new additions Sugar Daddy and Carb Load.. boys were killing it today
Zinfandel seemed a little extra grumpy today — calling peeps out on poor counting during partner work, called the Q out for his Goodfella style burpees, and continued to harass the Q for stating we would not be crossing any major roads — It is official we have a new POWER COUPLE– A LAWSONITE AND BRIARCRESTIAN have finally joined swords.
Schneider, Shake n Bake, Recalculating and Maddog as always crushing with no questions.
Deflated and Foundation -always a pleasure when the 2/3’s of the only 3 man power couples shows up- guess SMITHERS drew the short straw and had to stay home on baby duty.
Announcements
9am- 5 stones this Saturday for cross-country trail cleaning- bring chainsaw, blowers, loppers ( who says loppers??) , metal racks — FYI only gas powered chainsaw and blowers are approved by Bottlecap and he is the one who continually says LOPPERS
Next Saturday- Downtown clean up project stay tuned
6th man- Deflated– brought out by Foundation and Moneyball and has lost 70 lbs since then. Got his name from Damascus since he is from Boston area
Christ Closet has furniture that needs piking up
I forgot that the ever so sly, head site lead Schneider asked me to Q last week after COT. Nothing on the calendar for me to double check but his relentless Site Q Secretary Easy Button texted me at 9pm to say “you still on for tomorrow?” See how easy being a Site Q is?
Honestly both of these two guys are great contributing members to F3 Waxhaw. They both post constantly and have absolutely moved up in their fitness journey. Not sure if EB has EH’d anyone but he’s always got some good sarcasm and quiet jabs to throw in the AM. Schneider is from Crests of Briar and is the other half of the dynamic duo, of which Chicken Little is a member. These guys recruit a ton and Schneider brings a similar cheerful attitude to every workout.
So for my 55th Q, I thought I would focus on the positivity of posting at a well managed, fun site. I won’t focus on negativity in the human form, which is Posse. I don’t want to focus on his hate of my personal Q counting but the fact he’s in fact happy to count the 2, possibly 3 times, that I’ve had an opportunity to pass my Q to a peer because something has come up.
DiCCS given. Let’s roll…
THE THANG
Mosey around entrance and back to parking lot. Circle up for….
1. 20 x SSH IC
2. 15 x Moroccan Night Clubs IC
3. 10 x Low Slow Squats
4. 10 x Merkins IC
5. Jimmy Dugan
6. Calf Stretch
7. The new classic, leg stretch
Mosey towards basketball court. Big Gas Webb. 1 Big Boy Sit Up. 4 Gas Pumps. 2 Hand release Merkins. 5 rounds completed.
4 corners, starting with 10, subtract 2 reps each lap
Corner 1 Burpees
Corner 2 Walking Lunges, 2 is 1
Corner 3 Shredder Merkins, shoulder taps at the tap, hand release at the bottom
Corner 4 Speedskaters 2 is 1
Circle back for the 6
Mosey back towards basketball courts to finish Big Gas Webb. Completed rounds 6-8, time running down let’s head back to COT to finish strong.
Completed rounds 9 and 10. Planked for 60 seconds and closed with the final 2 merkins. That’s a wrap.
MOLESKIN
Thanks to all those that joined me yesterday in the high 20s temp. It’s a bit of mental gymnastics in the AM when it’s that cold. I’m impressed with all the mashers that continue to post and shocked no one has gotten stuck to their cinderblocks. Great work fellas.
For those that haven’t caught on yet, my sarcasm runs pretty thick. That was until that god awful Posse crossed me and I’m left wanting to destroy every inch of his soul. We have a ton of mediocre guys here in Waxhaw, hell it’s our main recruiting criteria as of late, but this little guy is off the freaking charts.
I’m kidding. I’m not sure why I’m Posse’s target as of late but i got my big boy pants on. My ego should hold out about another week before I actually flatten his 4 car tires. I’m going to need more than yoga to reduce the stress of his harassment and bullying.
I’m tired. I will make sure to circle back for you as much as you need tomorrow Posse.
ANNOUNCEMENTS
It’s too late for yesterday’s news…