Q School

Q School

Signed up for Q school last minute yesterday night and glad I did.  It felt nice to get up early on a Saturday (for once) and get a workout in with a good group of guys, as well as learn a little more about F3.

Warm up

Chastain, not a stranger to DiCCS, gave us the breakdown of a good DiCC.  Fuse box showed us how NOT to do things as he started us off with some horrendous counting.  Went around the circle and everyone counted off some exercises.

  • merkins
  • Peter Parkers
  • j-lo’s
  • LBC’s
  • BB’s
  • Mike Tysons

The Thang

Fuse box took off — did not know the man could move THAT fast — and led us over to front of middle school where we did:

  • 11’s:  merkins -> jump squats
  • 4 corners: crab dips, dry docks, flutter kicks, LBC’s x 20 each

Moseyed a bit more to an area where we received the history behind “Rudy’s poop palace” (for some reason I always thought Rudy was someone’s dog who liked to dump near the shed).  Then some partner work:

  • derkins while partner ran to fire hydrant x 2 rounds

Ran over to pick up some moderately heavy rocks:

  • shoulder press x10
  • bicep curls x 10
  • tricep extension x 10

Then back up towards CoT, going down 2 lamp posts and back 1 (forgot what these were called) doing 5 burpees and 10 American hammers.  Chastain thankfully called an audible for a prison break back up to CoT.

Moleskine

Big thank you to Fuse box and Chastain for giving up their Saturday morning to teach us and make us better leaders.  Bonus of the post workout pow wow was seeing a shirtless bottlecap drive by in his sexy new pickup.

Haven’t been going to too many workouts lately but seeing guys at the blood drive gave me the itch again.  Looking forward to posting more and maybe Q-ing a workout soon.

Announcements

Continued prayers for Goodfella and family, Chastain led us out with “Invictus”.  Definitely forgot a few announcements here; apologies

 

Tour of Nesbit, Kensington and Millbridge

Heavy rain the night before and no flooding at Nesbit means a perfect day at Commitment.

Warm-up

  • Mosey towards bridge and back to the circle
  • 20 Side Straddle Hops
  • 20 Imperial Walkers
  • Calf Stretches
  • Downward Dog

The Thang

  • Mosey to the rock pile, partner up and grab a lifting rock
  • Repeat the following until the 2nd fire hydrant
    • 100 curls
    • 100 overhead triceps
    • 100 overhead press
    • 100 squat overhead presses (OK, forget about this one – AUDIBLE)
    • Alternate partner runs up to first corner and back
  • Mosey to first corner
    • Frog jump half way to the chain
    • Crap walk the rest of the way (appreciate the correction after I called out bear crawl, do what I do, not what I say)
  • Mosey to the  school basketball area..
    • 10 Scissor Merkins (introduced a couple weeks ago)
      • You start out in a Merkin position, placing one hand directly in front of your face, then the second hand goes directly
        in front of the other, so you have two hands vertical to your face and perform your merkins.
    • 10 Tricep extension pushups
      • You start in a plank and pushup from your elbows until you are in a plank position, good for triceps.
    •  10 Bigboys
    • 20 LBC
    • 20 Heals to Heaven
    • 3 minute plank, yes 3.  (Maddog calling out 3 1/2, but this was denied as cosite Q)  Everyone did well on this.
  • Mosey towards Millbridge stopping at the first corner
    • 20 low slow squats
  • Mosey to Millbridge entrance
    • One minute Al Gore
  • Mosey to empty parking lot by model
    • 15 Burpos (Low Burpees)
    • 20 Flutters (2 is 1)
    • Repeato with 10 Burpos this time.
  • Mosey to next corner and lunge to the bridge
  • Mosey to pool entrance and a combination of Lunge/Running backwards to island.
  • Two laps around the main area near the pool with bear crawls on each corner.
  • Mosey towards COT, but stopping on the bridge.  Everyone took a turn with giving out exercises.
  • Mosey towards the circle
    • 10 scissor merkins
    • 10 tricep extension merkins
    • Have a nice day

The Moleskin

The guys did great today, I see a lot of improvement in Popeye’s running, which is impressive.  Some of us (meaning me) were still sucking wind attributing it to giving blood.  I’ll see how long I can use that.

Announcements

Announcement coming from Doughboy, please keep an eye out for it in Groupme.

A PitchforkFlag for the new Site Q

95 degrees, humid, sunny, worked out at The Floater in morning, and donated blood today . . . Other than that, I can’t think of a good reason not to go to ClyentDinner for the evening buffet workout.

WARMUP:  None needed since it was a steam room . . . But DCCS was explained thoroughly

THANG:  Cinderblock/Rock circle of fun

  • One PAX does 10 jump over block burpees
  • 11 PAX do called exercise until PAX #1 done
  • Several water breaks
    • Yes . . . Part of DCCS is SAFETY
    • Don’t be so “macho” that you lose sight of being smart/safe
    • YHC brought cooler of icy cold and delicious Dasani bottles
  • Jack Webb
    • Merkins
    • Air presses

MOLESKINE:

  • It was nasty and dangerously hot but everybody fought to get all the reps in
  • Welcome to 2 FNGs
    • Crime Dog:  2.0 of Blart.  Likes Atlanta Braves
    • Whaler:  Friend of Blart.  Long Island transplant, hockey player, gambler
  • Kudos to Showgirl and Wrigley for recognizing and staying with Johnny5 who wasn’t feeling good and rushed to get him some water
  • THE REAL REASON YHC decided to show tonight was to celebrate Wrigley being ordained announced as co Site Q
    • He’s been doing F3 for about 6 months
    • He has Q’d several times
    • He went to Site Q school . . . And already implementing tactics but helping other PAX during the workouts
    • He has brought several FNGs
    • He was a great role model during COVID by consistently working out in the early morning afternoon with his wingman fellow wet bandit, Drumstick
    • He’s not afraid to mix it up in the Playhouse
    • He enjoys beer has jumped into many 2nd F events
    • He is active in 3rd F . . . Christ’s Closet and Open Door
    • He is a great Dad
    • He is a HIGH IMPACT MAN!
    • Couldn’t be prouder to be a co Site Q with Steve
    • Now we just need to make a permanent PitchForkFlag to keep the theme of ClyentDinner alive and well

ANNOUNCEMENTS:

  • Q School tomorrow/Saturday at 0630 at Cuthbertson
    • You will get a good workout
    • You will learn some tips/tricks
    • This is an important step to help F3 grow
    • Just do it . . . You will be glad you did

PRAYER of thanks . . . OUT!

Bloody Snooze Alarm….

And for my 47th Q I’ve got some new tricks/ideas up my sleeve. Hooch did his infamous marketing but won’t show up to the workout routine. I ate a huge meal based on nurses suggestion at the blood drive and was amped.

Little late night curveball, our daughter has an ear infection and she woke up crying. I was up with her from like 2-3am, no big deal. Wife came into sleep with her so I could rest before my Q. Back to bed.

Sadly the trick I didn’t realize was on me and that one last hit of the snooze button would seal my fate. Just needed 10 more minutes which apparently turned into 30+ because I woke up at 644am.

Spring out of bed. Grab cloths. Sprint to Jeep. Drive 70+ MPH and I arrive on Cuthbertson campus with the high beams on. Where are they? Hopefully they didn’t go Lawson. No one in parking lot. Drive on sidewalk near the tennis courts and BAM! I’ve located them. Park and jump into the Dasher led exercise…

Was DiCCS given? I’ve got no idea.

THE THANG

I start the workout the way I always do, apologizing. The pax are basically silent minus the grunts from the 20 x pushups they were knocking out. Run up the stairs, complete 10 x MTs and run back down. I mention to Dasher I’m happy to jump back on this thing I screwed up and he says ok.

Mosey to wooden benches, still damn quiet. Are they mad or mostly just running a pint low on blood? Mosey to the massive lot closest to the football field. I had intended to take it to Champion Forest but no dice.

Partner up with someone you have never partnered with. Run opposite ways around the entire parking lot up by the main road. When you meet your partner each knock out 5 x hurpees aka hand release burpees. Complete 3 times. It’s by this point I realize they are all physically drained because of blood loss.

Ab webb time. 1xBB, 4xLBCs and 2xmerkins. Everyone was gassed but then wanted it to be over because of Ice 9s dry heaving.

Mosey towards Rudy’s shed. Bear crawl 40yards between lights. Wall sits with my always favorite toe/heel movements with the alternating air press/shadow box. Mosey again. 30yd bear crawl but with my groaning from the pax. Mosey to front of school. Then 20 x dips with a half lap. Then 10 x derkins with another 1/2 lap. Repeat 3 times.

Roundabout way to mosey back to school. Return to COT. And that’s time.

MOLESKIN

Only lesson learned was don’t trust a snooze button. Thanks Dasher for taking the lead when I blew it and for letting me jump back on it.

Great week boys. A lot to celebrate. Go hug your kids. Build a fort and do a sleepover. Everyone is feeling stress and everyone needs some additional attention. Then pour your wife a glass of wine and tell her she has the night off.

ANNOUNCEMENTS

Site Q school tomorrow!

Workout hours going back to usual on August 3rd!

Got a passion for something and need help, tell your bro’s. We got you!

Planning is Overrated

13 men did manly things.

  1. Jog to the rock pile… curls, overhead press, tricep extension… two sets of each
  2. Jog down to the courtyard area… standard warm up… SSH, IW, Squat, Merkins
  3. Jog to the “side road” on the far side of the church complex… for a mixture of 300-yard sprints and recover jogs… with some squats and merkins sprinkled in
  4. Jog to the small interior parking lot… split into two teams… alternate hot laps around the parking lot with dips, incline merkins, LBCs
  5. Jog to the launch parking lot for three sets of People’s Chair, then close out with a round of merkins

 

Yes, it’s true… I planned the workout during the drive this morning.  My primary objective was to keep us moving, and we ended up covering 3.2 miles.

Great to see a mix of old timers and new-ish guys.  Even one FNG… Butterball.

I know Bulldog would haver rather that we do 1,000 merkins, but I’m just not conditioned for one of those arm/chest blaster workouts yet.    This was my fist visit to Kevlar in over a year… site is going strong.  Some things never change… Bulldog still has a British accent; Big League Chew still sounds like Barry White; Horse Head is still a country boy savant.

Great to workout with you lads today.

 

A Backblast For A Blood Drive??! YUP!!!

A huge thank you to everyone that came out today yesterday to give blood.  Another thank you to those that brought kid friendly food items for Ackbar’s church.  An even bigger thank you to those that donated your time as well today.  What a full day of Third F, but also quite a lot of Second F.  76 donors showed up with a final unofficial total of 72 pints of blood.  I say unofficial because those that gave Power Red actually gave more than a pint so the totals will be calculated later today.  Lets guesstimate an even 80 pints.

 

WARM UP

So about 4 weeks ago, I saw something on Slack in passing about F3 wanting to donate 10,000 pints of blood by their 10 year anniversary.   Again, it was in passing and didn’t really stick to me.  Then while driving to one of the few customer call’s I’ve had since COVID, there was an ad on the radio that the Red Cross was desperate for blood during these pandemic times.  Normally I would have said “Somebody needs to do something”.  But thanks to Q Source (and F3) I’ve mentally turned that corner that “No, I need to do something”.  The wheels started spinning.  I reached out to the Red Cross through their general website (the special link and contacts for F3 had not been developed yet).  I received a call from a Red Cross rep with the minimum qualifications:

  • Must be at least 20 people
  • They require 1000 sq ft of air conditioned space with access to bathrooms (due to Covid, buses are discouraged)
  • A couple tables and chairs are needed for registration, canteen, and waiting areas.

 

Sounds easy enough.  So off I went.  I had decided that I wanted to find a location first, then I would lock down a date.   After a few swings and misses I contacted my church, Weddington UMC, who graciously let us use their facility.

Lets lock down a date.  I would need time to recruit folks to donate….but how long would I need.  (Licks finger, holds it in the air to test the wind.  Grabs some dirt and sifts it through fingers).  How about 3 weeks.  After conferring with both the Church and Red Cross, it was settled….July 23rd.  I received a link to a donor page that afternoon and we were off and running trying to recruit donors.

Recruiting was by and far the hardest part of this.  Early on I had a lofty goal of 100 pints that had to be tamped down by the Red Cross.  They didn’t have the staff to support 100 pints (and apologies to those that donated towards the end today, it showed as we were running behind – It also didn’t help that I almost passed out and took up a table for 20 minutes recovering).  Three days into recruiting and I didn’t have the 20 pax needed to even make this happen.  I quickly went from asking to begging (and it worked!).  So now that we have enough to have it, how do I get to 100 (I wasn’t told I was going to be capped at 75 until the end).  I reached out to Posse for ideas.  He suggested traveling to other regions to spread the word and fold them in to our drive.  So I did.  Off to Hawks Nest in Area 51 and Rebel Yell in SOB (Both had 5:30 start times – which really sucks when your use to 6:00 and you’re a 25 min drive from both sites).  The pax were really welcoming and several were willing to step up.   Awesome.  Before I knew it, 23 grew to 37, and then 45.  But then I hit a road block.  Donors quit signing up.  The repeated announcements after workouts were starting to sound like Bone Frog.  Back to Posse for Possevice (new lexicon?).  Posse “You need a co site Q for this, and its not me”.  So out went the call (threat) asking for a co site Q for the blood drive.   The original call for help got me some volunteers, but not a Co Site Q.  Then Chastain reached out “Still needs some help?”.   “Yes I do; Congratulations you are now Co Site Q”.  I told Chastain in our opening discussion “I’m stuck at 45.  I don’t see a path to 100”.  We developed a plan to broaden our reach into the neighborhoods of Waxhaw through Neighborhood Facebook posts and the next door app.  Donors started pouring in again.  52, 67, 72.  We would market late afternoon/evening and I’d check our portal the next morning to find we were full.  We were constantly requesting more donor slots from the Red Cross (adding slots means adding staff so they had to get that approved/scheduled which took time.  It wasn’t an automatic add).  We made a final push inside F3 for pax to individually reach out (not mass market) to draw in our final numbers.  Then word came back from the Red Cross….”I think we are close to being full.  I will see if I can get you one final group of slots, but we need to cap you at 79”.  And there it was, the first time I realized I wasn’t going to get a chance to hit my original goal.  I was bummed, but I was quickly reminded by Chastain what an accomplishment 79 was.  I then received an email from some higher up red cross folks as well as F3 Metro guys stating how excited they were with our drive and how much of a big deal that large of a drive is.  Ok, got my head back right.  Lets do this thing thang.

 

THE THANG

The thing thang about F3, is that when a brother asks for help, people show up.  Hard commits.  People you can count on.  I was amazed at how many people arrived early to help,  asked me what they could do, brought tons of food for donations, or just showed up to give blood.

I won’t bore you with the details, but about an hour before the first donation slot, 4-5 guys where there helping to move tables, redirect traffic to the right door, learning the scan in system, and helping the Red Cross unload (when they would let us).

About an hour in, a higher up Red Cross person arrives and starts telling us that F3 Metro made it a competition at their drive and kept track of how long it took to fill the pint bag.  Before she could finish, Chastain had a marker in his hand going around collecting times and keeping track on the white board.  Loafer with an early 3:27 jumped out to the lead and tamped Bottle Cap’s bragging down quickly.  Deadwood arrived and heard competition only to light up with joy.  (I swear you could set up a dog turd eating contest and he would try and win it.  The guy thrives on competition).  In the end, no one could catch Loafer.  Congrats on being the one that would bleed out the fastest if you were ever stabbed.

The guys just kept pouring in.  Tons of Waxhaw guys, but I was surprised how many Area 51 and SOB guys came too (when hospital names are used to register, its hard to know if they are F3 until day of).  We also used this as an opportunity to EH some new folks.  20 pamphlets were printed telling people about F3 (all three F’s) as well as a schedule of all three F’s.  I thought I would be taking extra pamphlets home…nope.  We ran out with over an hour left in donations.

Final tally was 76 donors showed up.  Four were deferred (meaning they wouldn’t take their blood that day for various reasons) for a total of 72 pints (Wow).  The final tally will happen in a few days and will only grow as the Power Red that was donated by some actually counts more than a pint.  We are likely close to 80 pints.

 

MOLESKIN

There is a lot to say here, and I will attempt to keep the back patting and soap boxing to a minimum.

  • Thank you so much to the guys that came out. 72 pints will save approximately 216 lives in our community. It also means that Van Winkle and Doe Re Me out of F3 Metro are doing 72 Burpees, Squats, and Merkins today.
  • A special thanks to three people who came and stayed all day helping out. Chastain, Mayhem and Posse.
    • Early on Posse was my sounding board for lack of registering frustrations. He is wise beyond his years (which is saying something because he’s old as dirt).  He really helped me to get outside of the Waxhaw bubble and draw more folks in.
    • Chastain jumped on board about halfway through recruiting, but was a big help in pushing us over the finish line.  He was also a huge help for helping things logistically the day of.  Apparently he is a great baby sitter as well (he watched Ice 9’s daughter while he gave blood).
    • Mayhem, despite being a Tar Hell, is a high impact man. He jumped in the day off and started helping right away.  Within two minutes he had built rapport with the Red Cross staff (and even secured a lunch date).  All day he was moving from table to table checking on donors and staff, bringing juice boxes, and keeping spirits up.  Thanks for your help today.  I wish I had the ability to build report that fast with people.
  • Thanks also goes out to our other volunteers. Surge, Das Boot, and Chainsaw all stepped up to volunteer some extra time today.  Thank you!
  • Late in the planning of this thing I thought “There is a lot of people that will be coming to this one location. It would be great to collect things as well while we are gathered.  My first thought was to reach out to Ackbar for his Churches food pantry.  “What do yall need”.  The call comes back that kid friendly food is always in short supply; so the call went out…bring donations when you come to donate blood.  I was worried at first that I was asking too much of the pax all in the same day.  Those fears were quickly calmed thanks to Posse who said we were doing six F (two 3 F’s?).  Thanks to everyone that donated food.  I hesitate to call anyone in particular out here, but two guys brought so much food that I think they need to be recognized.  Rudy brought in what felt like 20 lbs of bags.  And Brutus had so much food in his car that I send him directly to the church to unload.  Huge thank you guys and to everyone that donated food today.
  • Speaking of Ice 9 (from Chastain’s kid sitting story); My mother-in-law (who’s a Nurse Practitioner) warned me that red heads have a higher probability of passing out when giving blood so I needed to eat a big breakfast.  With that in the back of my mind I closely watched Ice 9 this morning to see how it affected him.  Would he pass out?  Would he need help?  Would he let out a weird grunt like when he works out?  The answer is no to all three (disappointingly on the bear grunt).  I’ve decided that perhaps Ice 9 may not be a true red head.  We may need to check with his M to make sure the carpet matches the curtains.  Who dye’s their hair red?
  • Well its my turn to give. Still nervous with what the Mother-in-law has planted in my head.  I finish up (not bad) and go have a seat at the canteen with a juice box and nutter butter and some second F with a few guys that had donated as well (Prohibition and Wolverine).  Finish both snacks and realize in sweating.  Things are getting foggy.  Finch comes over to say hi and I’m trying to keep it together as best I can.  Apparently I’m fooling nobody.  Prohibition asked if I’m ok.  “Yeah I’m good”.  Wolverine quickly answers “No your not”.  My head feels like its 50 pounds and things are getting darker.  I go to lay my head down just for a second then try and lift it and a feeling of “don’t give a $h!ts” hits me.  I could hear people asking me questions and talking, but I didn’t want to answer them – which is really weird.  About that time Ice hits my neck and chest and I can feel a fan on me.    Don’t give $h!ts goes away and I’m back.  Juice box makes me feel a little better.  They finally get me to a bed to lay down and recover some more.  So why am I telling this long story about me (almost) passing out?  Not to scare you from giving blood.  And certainly not to make me look like a weak pansy.  Men are weird.  We fight help with tooth and nail, even when we know we need it.  I knew something was wrong.  Wolverine and Prohibition knew something was wrong.  Yet I kept saying I was ok.  Why?  Why can’t we accept help?  Take this as a lesson.  If your gut tells you to ask and they tell you they are fine….stay with them.  They likely need help and they are pushing it away.  Thanks Prohibition and Wolverine for sticking with me even though I said I was fine.
  • So whats next? Well if you do the math, 72 pints is a long way away from 10,000.  I’m not sure how many F3 Regions there are, but I’m going to guess its somewhere in the neighborhood of 100-150.  So lets assume its 100 for a good round number.  Each region would need to get 100 pints donated for Freed To Bleed to hit their goal.  So that spurs two questions for me:
    • 1) Who from SOB, Area51, and Union County will pick up the torch and run with it for your region? I’ve got the blue print for you to use.  And I made plenty of mistakes and can show you how to avoid them or improve upon them.  If you want to take the next step; If your tired of saying “Someone should do something”; If you have realized that F3 is about developing community leaders and you are ready to step up and do something….Contact me at jjpartin@gmail.com or contact Ashley at  ashley.collier@redcross.org.  (Please don’t sign my email address up for weird fetish mailings).
    • 2) We need another blood drive here in Waxhaw. 72 pints isn’t enough.  We can all give blood again in 57 days.  Who can I pass this torch to here in Waxhaw?  Who wants to step up for round 2.  I can be your Co Site Q or I can help in the background.  But I’d love for someone to step up and run with this thing.  Make it bigger and better than I did.  Connect with me and lets start working on this thing….like today – right now.

 

ANNOUNCEMENTS

  • Get off your ass and make a difference.  Area51, SOB, Union County….get to work on your first blood drives.  Waxhaw – lets get to work on our second.  Lets go be High Impact Men that fulfills F3’s purpose – to invigorate and develop male community leaders.

Together They Make It Happen

7 men for Centurion. Scheduled Q Runstopper has some old man issues involving his lower back. Hope he heals up. Had it been last week, YHC would have had the same problem. Back pain sucks. Group was disclaimed and off we went.

Thang

Mosey across 51 past the Chipotle climate controlled delivery truck and onto CCHS campus. Down the thoroughfare to Stairwell 2. Up stairs to level 4. Circle up.

COP

IW x 10 IC

MC x 10 IC

Peter Parker Merkin x 10 IC

Low Slow Squat x 10 IC

Down Stairwell 1 to the circular benches.

Triple Towers

Start at benches with 15’s: Step Up, Dips, Derkins. Run to Stairwell 1. 15 Heels to Heaven. 5 Hand-Release Burpees. Down Stairwell 1. Back to benches. Plank-o-rama. Repeat bench set and run to Stairwell 2. Add 15 Donkey Kicks. Repeat to Stairwell 3. Add 15 Jump Squats. Plank-o-rama between reps.

Mosey into Tartarus (deck). Line up on ground floor. We did some sprints up to the top, covering either a half level or full level after completing called exercises. Mary at the top. Down to ground level. Another Mary set.

AYG up Stairwell 1 and back down 5 times. Mosey back to launch. Civilian cadence merkins to 10: Regular, Offset Right, Offset Left, Wide, Diamond.

COT

On April 7 of the Bicentennial year of this great country, an American treasure was released. The Bad News Bears. The film featured a hard drinking former minor league prospect, Morris Buttermaker (Walter Mattheau) as a reluctant head coach of a little league team. He was voluntold to coach by a city councilman whose son, who was marginally talented, was not allowed to play in the league. In one of the best years in history, 1976 when the film was released, Buttermaker sets the gold standard for coaching. He drinks tall boys while coaching while telling it like it is. No kid gloves. No PC. Maybe this is what Trump was talking about with his campaign slogan. Who knows. Anyways, Buttermaker fails with his team of misfits and decides that he needs an ace, so he enlists feisty and gifted pitcher, Amanda Wurlitzer (Tatum O’Neill), to lead the charge. Spoiler alert: Together They Make It Happen.

Cinematic gold, IMHO. I was a ball player as a kid and loved this movie. I also love my parents, for allowing me to watch this movie that included such great lines. A few examples;

-I got half a mind to find your old man and kick him in the nuts so hard he can never foul the earth with another shit like you.

-Hey Yankees, You can take your apology and your trophy and shove it straight up your ass.

-Blow it out your bung hole.

Ahh, 1976, also the year of my birth. Definitely need to watch this gem with my kids today. Show them how coaches used to motivate their players. How a team comes together to make it happen.

So, that is what we did today, in a sense. The group stayed together mostly, and offered one another some encouragement, and got it done.

Our FNG, Bad News, hails from Chi-town, the Windy City. Circuit City brought him out. He is visiting prior to heading over to Myrtle Beach for his 12-year-old son’s baseball tourney. His team finished 4th in some high level of competition and were slated to play the Cooperstown tournament this year. Bad news, team, consolation prize is the Myrtle Beach tourney, due to COVID. Anyways, that’s how his name came about, but we certainly enjoyed having him and wish the team luck in Myrtle.

Notables: Bout Time ran in and back. Cane and I passed him on the way in. Quick math indicated that he would need to run hard to make it. He did. His wife, Lauren, earned the Woman of the Year award for the Leukemia and Lymphoma Society. Her team earned somewhere in the neighborhood of 450K. That is some good news. Well done!

Great work this morning men. Have a good weekend. Be safe

The scent of danger takes me to the edge of panic

 



The Floater is probably my favorite site. Why?  Maybe it’s the danger in the air. You never know if you’ll be hit by a garbage truck rolling through, an early morning commuter, a train. You could break an ankle on a curb, pothole, unkept road, you name it. It’s danger and excitement all rolled into one.

13 PAX with a love of danger decided the soupy 71 degree dew point and made for perfect conditions.

DiCCS were given (Disclaimer, Cell phone, CPR, Safety)

Mosey the .3 mile “church lap” which is the block that encompasses the Waxhaw United Methodist Church property.  This was also a preview lap for some of the upcoming workout.

Warm-up:

  • Side Straddle Hop x 15 IC
  • Imperial Walkers x 15 IC
  • Merkins x 10
  • Calf Stretch x 15 seconds, flapjack
  • Downward Dog
  • Warrior Pose

The Thang:

The Briarcrest 400

  • Starting corner 15 Donkey Kicks on the wall along Church St. 
  • 15 Merkins at the McDonald and Broad St. intersection
  • 15 Big Boy sit-ups at the Broad and Price St. intersection (Form police 🚔 were on stakeout at this corner)
  • 15 Squats at the top of the hill at the Price and Church St. intersection
  • Burpee at the end of each lap, increase x 1 per lap
  • Rinse and repeat x 4 total
  • Pickup the six when you’re finished

Mosey to the side of South Main Street BBQ

  • Run down S. Providence St. stopping at the 4 side streets and stop sign at McCain St. for 5 T Merkins, 25 total.
  • Circle back for the six

Mosey to Wall on the side of South Providence School

  • Run Bad Idea hill to cemetery
  • 10 Mike Tyson’s
  • Run Bad Idea hill back to school wall
  • 20 American Hammers (2 is 1)
  • Run Bad Idea hill back to cemetery
  • 10 Mike Tyson’s
  • Run Bad Idea hill back to school wall
  • 20 American Hammers (2 is 1)
  • Circle back for the six

Mosey to start of S. Providence St.

  • Run up S. Providence St. stopping at the 4 side streets and stop sign at South Main Street BBQ for 5 T Merkins, 25 total.
  • Circle back for the six

Mosey back across Main St. to the AO, 6:45 and 30

Done!  3.2 – 3.8 miles in the books  

MOLESKIN:

Wow, it was hot. Good to see some newer faces out there like Sugar Daddy and Surge. Both respects and both out there killing it. Welcome and keep coming out.

Reclac’s tube top seems to be getting longer, looks like the Waxhaw Express workouts are paying off.

Bad Idea Hill has recently been paved and sealed and is puuuurty nice. When the start times roll back soon it shouldn’t have as much morning traffic and be even nicer.

Great job everyone. Heavy on the miles today and everyone really pushed and did a good job staying together as a group.

Thank you for the opportunity to lead this morning.

ANNOUNCEMENTS:

  • OPEN DOOR men’s bible study. Three options. Saturday and Sunday morning via Zoom and Saturday in person at Five Stones. Reach out to Bottlecap or check GroupMe for times
  • Labor Day 1 year anniversary coming up. Be on the lookout for an announcement soon.
  • Carb Loads daughter’s bar mitzvah is Saturday, August 15th here locally and he would love the PAX to do a drive by.

No Refunds @ The Body Shop for Body Damage

It started out with everyone waiting for the shop to open ready to get some well deserved body work.

Warm-up

  • Mosey around the parking lot and circle up
  • 20 Side Straddle Hops
  • 20 Imperial Walkers
  • Calf Stretches
  • 10 Scissor Merkins (introduced a couple weeks ago)
    • You start out in a Merkin position, placing one hand directly in front of your face, then the second hand goes directly
      in front of the other, so you have two hands vertical to your face and perform your merkins.
  • 10 tricep extension pushups
    • You start in a plank and pushup from your elbows until you are in a plank position, good for triceps.

The Thang

  • Mosey to the bottom of the road heading out
  • Repeat the following until the 2nd fire hydrant
    • Mosey to street light – 20 speed skaters, 2 is 1
    • Mosey to next street light – 20 LBC’s
  • Grab a partner (but don’t touch) and each pick up a lifting rock
    • 100 curls
    • 100 overhead triceps
    • 100 overhead press
    • Alternate partner runs up to next light closer to Rea Rd
  • Heading back, repeat the following until the 2nd fire hydrant
    • Mosey to street light – 20 dry docks
    • Mosey to next street light – 20 heals to heaven
  • Mosey to the hill area for some 7’s or 8’s, thanks for the math correction Das Boot.
    • Bottom of the hill start with one burpee
    • Top of the hill 6 Bobby Hurleys
  • Mosey/Jail break for 5 minutes, 30 seconds on, 30 seconds walk
  • Mosey back to the parking area near the COT
    • 10 scissor pushups
    • 15 tricep extension pushups.
    • Have a nice day

The Moleskin

Lots of fun today, always nice to introduce a new exercise and see reactions.  Everyone did great with the new exercises.  It’s good
to see all the grins as everyone tries something new :).

Announcements

Blood drive 7/23 9-1 @ Weddington United Methodist Church.  Signup @ redcross.org and search for F3.

Welcome to the show, but keep you clothes on!

Today I had the pleasure of leading 20 outstanding Pax around the courtyard today. Not sure how this is going to go, because I have not been around much since the RONA. Anyway, we will get thru it and we will survive.

DICCS given……Lets Mosey

Warm up:

  1. Quick mosey towards and around Mt. Chisel
  2. 20 SSH
  3. 20 IP
  4. Calf Stretch (L)
  5. Calf Stretch (R)
  6. Moroccan Front
  7. Moroccan Back

The Thang:

  1. If you didn’t bring a Coupon – Go get one, and while you are gone, the rest of us will go LBCs
  2. Partner up
  3. We will be using Bobby Hurley’s as the timer
  4. 1st group – Bobby Hurley down and back between the cones while your partner partakes on Stairway to heaven – Switch
  5. Rotate after both have completed the Bobby Hurleys & Stairway to Heaven
  6. The rest of PAX will we doing the following
    1. Curls with Coupon
    2. Goblet Squat
    3. Overhead Chest Presses
    4. Shoulder Raises
    5. CBD
    6. LBC
    7. Leg Raises
    8. Wide grip Merican
    9. Dips
    10. Run to Front of 4 Corners
      1. 1st Corner – 25 dips
      2. 2nd Corner – 25 Merican
      3. 3rd Corner – 10 lunges (R); 10 lunges (L)
      4. 4th Corner – 20 Wide grip Merican

Moleskin:

We covered a little over a mile, 1.2 miles to be exact. You’re welcome Fusebox. While we were doing Goblet squats, Rudy pops up and says “Shouldn’t these be called Tea bags?”  Well, why not. Good call Rudy.  As always, thanks for the opportunity to lead.

Announcements:

  1. Q School this weekend visit the calendar in The Playhouse / NewsChannel for details
  2. F3 Blood Drive tomorrow Weddington UMC  – Bring Kid friendly snacks
  3. FNG from Texas Coming to Diesel on Friday
  4. 100 pax Challenge reached its Goal!
  5. Showgirl took us out