Well, Started the week off with a double Q for Wednesday morning and ended up with just one. Thankfully another PAX from F3 Waxhaw was planning his attendance for the week and noticed the over-extended YHC and made a point to call it out on social media so I could quickly and apologetically rectify the situation. Tragedy was thankfully avoided and everything is as it should be for the day.
Warmorama:
Mosey to a spot on the west side of student lot and do 20 X SSH’s, mosey to cafeteria entrance of MS and do 15 X IW’s, Mosey around back of MS and stop in first parking lot for stretching.
Thang:
Short mosey/walk over to a conveniently erected wall for MT/DK Webb from 1:4 up to 5:20 and pause for a few minutes to do 20 X Knee Slaps (at top) and 20 X BBSU’s (at bottom) while running around the MS Teacher’s lot. Back to MT/DK Webb and do from 6:24 up to 8:32 I was smoked at this point and was about to fall on my face so I ended the misery for myself and anyone else not quite feeling up to the task today.
Next we do Paula Abdul with 20 X Speed Skaters at secong light pole and back for 20 X Monkey Humpers at the 1st light pole and repeat until we reach the circle at the Globe. Second Paula Abdul called for the front drive but this time we did 5 X Mike Tysons and 10 X Dry Docks to the other end of the drive.
Mosey back to West side of student lot (1:00 Minute left) pair up with someone of like speed for a race to COT. By the time that was all figured out we had only 40 seconds left but we all made it in about 35 seconds with time to spare.
Done!
Moleskin: I tried and I failed today to make it through the awful and dreaded MT/DK Webb. Was stupid to even try and I felt like a failure to myself and to my fellow PAX with whom I was entrusted to lead for the day’s workout. HOWEVER, Nothing worth doing is ever easy and we all need to continue to build our strength to perform. Some day I will complete that stupid Jack Webb and I hope YOU are there with me.
Announcements:
1- Rice & Beans needs 3 more volunteers for 12/16 service crew. Sign up on sign-up Genius if you can make it.
2- After coffeeteria this Saturday there are three noble options for serving our community; Need assistance at Christ’s Closet to unload and pack donations and we need a crew for trail blazing work at Five Stones and finally, please assist Paper Jam with his move to “the land of the Waxhaws” this Saturday if you can.
3- If you know anyone in need of furniture, there is an abundance of it at Christ’s Closet. Reach out if you know someone in need.
4- Mayhem is leading a ministry group to help rebuild homes in Burgaw, NC that was hit hard by Hurricane two summers ago and is still reeling from the damage. He will be there January 26th – February 2nd so join him any of those dates that week. Any time you can spare between 1 day & 7 days is welcome. No previous construction skills required.
YHC took us out with a prayer
12 PAX were brought to the 27°s of the Island of Misfit Toys @ #F3Thrive to enjoy Chanukah’s 8 Crazy Nights.
The Warmup
The Thang
Moleskine
El fin.
Announcements:
Prayer:
YHC pulled into the lot around 0500 and it was eerily quiet out there. Usually, there’s a herd of Swifters heading out for a pre-run, but they must have decided the extra 1.3 miles wasn’t necessary this morning. Atlas was there, but after getting out to check the temperature, he opted for 15 more minutes of warmth. Cooter2 climbed out of his car at 0502 and we headed out for pre-mosey at 0503. When we got back to the lot, 8 studs joined us for the main event.
Disclaimer: I’m not a professional, etc.
Warm-up jog along Ballantyne Commons, at which point Mighty Mite started complaining that he didn’t like where things were headed. To throw him off the scent, we turned right on Rushmore to circle up for COP in the parking lot:
Mosey to the base of Ben Nevis to crush the pax’s spirits.
20 dips, 10 derkins, 10 split squats per leg, the mosey up the hill to the first lot on the right. Plank for the six. Run back down to the bottom and repeato the set. This is where Cooter2 decided discretion was the better part of valor and headed back to the launch rather than risking a hip injury.
Mosey to the pond at Rushmore and Harney where the pax planked up again for instructions.
Partner up (size and speed don’t matter). P1 does called exercise and P2 runs around the pond (bear crawl the bridge). Flapjack until the required number of reps are completed:
Each pax rounded the pond twice during this circuit.
Mosey up Harney and turn left, quick plank to wait for the six, then take the next right. Duck into another lot for more Mary (hollow body hold) while we wait for the six. Mosey back to the launch and circle up for more Mary:
Done
Circle up with the Swift pax (Frazier, Bunker, Paper Jam, Atlas, and Bratwurst) – thanks to Paper Jam for the take out.
Announcements:
Moleskine:
A Trio of Area51 “begatten” Waxhaw pax (Fuse Box, Posse & Chastain) posted with passports in hand at Hawks Nest. Among many other unsavory things, they were treated to a Puddin’ Pop disclaimer that included a John Dalton (Patrick Swayze in Roadhouse) quote about “watching backs” and “taking out the trash”.
A solid crew of 22, indeed, helped Puddin’ and site Q’s Hopper & Deep Dish take out the trash. Since Puddin’ is neither on Slack nor post backblasts; and because Posse asked for a backblast at 8:14am – YHC is your Huckleberry. But don’t expect 2 or 3 backblasts for the same workout as is the custom in the Land of the Waxhaws.
What follows below is very little Thang and as much Moleskine as I can recall. But don’t worry, Clover promised to fill in all the blanks as well as make up some stuff.
So here goes —
COP consisted of your basic stuff. Though at one point, I thought Puddin’ was going to call Makthar N’Djaiye’s but instead went with the H-R merkins. Mildly disappointing.
Slingshot had already worked up a sweat on his run in from the heart of Olde Providence, so he was ready to go. Not sure which of the OP denizens joined him – perhaps IHOP, Salt-N-Pepa and Huddle House? T-claps
We then ran down to Abbotswood for what would be a long 1/2 pipe beatdown in groups of 3. On the run, I was thankful I am vertically challenged so not to potentially clotheslined a la Geraldo, Hopper, Gloss, etc. My triumvirate included Marge & IHOP, both of whom were likely hating it as they weighted for me to unhook the plow as they did many more called exercises than I.
Ickey was already complaining about the running, at this point.
Brandi and Chastain were there, even running together at one point. Chastain should have broken out his tripod (true story) right then for that photo op, but Brandi likely would have taken off his shirt prior to the snapshot.
Chastain was circling back for the six on a few occasions as well. Good man.
Posse’s headlamp was mistaken for a car on a few occasions…don’t see those things much in these parts….headlamps, that is.
Hammer has resurfaced lately, and it warmed my heart to see the behooded grappler.
Buc-ee’s was sporting the Buc-ee’s brand t-shirt this morning, which from a distance in the gloom resembled an old school Aquaman or some other dorky DC comic hero, but we’ll go with Aquaman.
Sable was getting after it while lamenting Yosef’s misfortune with Puddin’ and Gloss. Motorboat was mocking the lot of them. It’s the Sun Belt, fellas. The Sun Belt. Ooh-La-La…
On the way back, sort of, to Colony Place – we did more merkins at each Clark Griswold on Summerlin. After which Puddin’ called Buc-ee’s for a 10-count but took off running again when Buc-ee’s got to 2.5 in his count…or was it 8.5?
Spackler bolted from COT, certainly not out of disinterest in filling his passport, rather nature’s calling or because it was too cold for him….or because he checks out of any announcements lasting more than 37 seconds.
Someone said we got 2.6’ish miles? I don’t know. Who cares except runners on Strava and Rucktards.
New workout starting at Porter Ridge HS in January. Consult your globe to find that one, and pack a lunch…and your passport. Pretty sure Horsehead lives in that neck of the backwoods.
Wasn’t mentioned in the announcements, but for those of you inclined to pray — please remember Bout Time’s son Jennings. At 5 years old, he is battling leukemia for the second time – and they have a steep hill to climb; but Jennings and his parents Lauren & Joel are good climbers. More importantly, they trust in their Lord & Savior Jesus Christ and their God who never leaves them nor forsakes them.
Bout Time shared the following in his latest CaringBridge post — it is from Paul’s letter to the Christ-followers in Rome: “May the God of hope fill you with all joy and peace in believing, so that by the power of the Holy Spirit you may abound in hope.” HOPE, men. HOPE.
A fast team at Ignition did nearly 6 miles with mind erasers, leg and ab exercises, staggered races, and Indian runs to please Rubbermaid. Not everybody finished at 6:15, but all had fun. Really. They did. Special kudos to Sugardaddy, who is 2x as fast as a few months ago, and Tool Time, who admittedly benefited from Hurry #rainsacking.
Meanwhile, I thought you’d be interested in observations from tonight’s reading at #F3Sanctuary. We are studying the Christian disciplines, such as meditation, prayer, study, solitude, guidance, and celebration. Our author contends there are 2 main reasons to practice the disciplines:
This week’s discipline is #service. It is found in a lifestyle in relationship with God. True service loves hiddenness, doing small things, being indiscriminate, and meeting needs. I found particularly powerful the truth that service is one of the best ways to gain humility, especially hidden service. By choosing to serve, we achieve freedom: from pride, from needing to feel important, from the need to insist on our rights. And I found particularly insightful the observation that allowing others to serve us is a discipline itself: by submitting to allow others to serve us, we recognize their “kingdom authority” over us, receiving a spiritual gift that need not be repaid.
Thanks to Shake n’ Bake for his testimony at COT. In serving his community this morning, he was rebuked. But he gladly paid that price to do the right thing. I am thankful Shake is in my community.
Out.
With all that said, I was really excited to Q, it has been awhile. Decided to combine a couple of Q’s together in an attempt to make something challenging or at least feel it the next day. I hope I did not disappoint.
The Thang:
Provided the usual disclaimer along with my own mix. After admitting only having 4 hours of sleep, let’s mosey.
Took a longer than usual mosey(needed to wake up and loosen up). Made a complete lap around the middle school(I do not think too many were pleased with this).
Circle up:
Let’s mosey:
Run to parking lot in front of middle school’s front door.
Park lot combos:
Next combo:
Third Combo:
Mosey to covering by buses:
Mosey to Front door of Middle school, what is this? Someone left a Dungeons and Dragons Die here and it has a bunch of exercises on it. Should be fun/suck, let’s call it……………….well you know what to call it.
Times up:
MOLESKINE:
This weekend no matter how short it felt taught me something. Stay mentally ready for more things. I was faced with something this weekend that I never mentally prepared myself for, I will now. Though my Q was not the best, it was not the worst either. At times I mentally prepare myself for those mornings I find myself on Q and not remember it, what will I do and how will I do it. Or do I need to fill in for a fartsacking Q? Short rant to an end, stay mentally ready for whatever may come your way. Take your time every once and awhile and think of other things outside of your usual bubble to prepare for. Not just reactions, but actual actions. Whether it be community service, something for your spouse or child, a stranger, or yourself. A weird rant I know, but that is what is on my mind at this moment. What do you expect, I’m operating off of 4 hours of sleep and trying not to let my supervisor see me type this out instead of working. Thank you for following and pushing yourself this morning.
Announcements:
I apologize in advance, I accidentally stopped recording when announcements took place. I believe Bottlecap mentioned community service for clearing a path for a cross country team. And Glidah mentioned a community service opportunity. I apologize again for dropping the ball on this.
Foundation was the 6th man today. This is his 2nd F3 name due to work done at a community service project about 2 years ago. There you are fellas, the mythical renaming I heard of so much………it does exist.
4 intellectually curious PAX and 1 Karen went back to school on a beautiful Monday morning at Firestarter.
Thang
Muscle-up an onto retaining wall next to Blakeney entrance at Blakeney Heath Rd – 10 times
Mosey to rock pile behind the Lash Studio
Mosey to rock pile next to Self Storage place
Mosey to benches behind Ardrey Kell HS
Mosey back to rock pile behind the Lash Studio
Moleskine
It was an honor to lead at Firestarter for the first time. Thank you, Teddy and Mark Kay, for the opportunity and for your support. YHC could feel the positive vibes you were sending from your fartsacks. YHC’s guess for the low turnout this AM is a combination of the threat of rain and PAX posting elsewhere for Passport. Lucky for those in attendance, the rain held off and we had perfect weather. Small numbers and strong PAX allowed us to cover a lot of ground. Really strong work by One Star, Sweetwater and Wingman. In total we got in 3.1 miles aka 5k. Not too shabby for a 45 minute bootcamp.
The final destination was Ardrey Kell High School. YHC can’t remember ever going there during a workout, so it was high on the list to check out. We were only there for a short time, but long enough for a faculty member to see us on her walk into school and then decide to come out and check on us a bit later. Relax Karen! Nothing to see here, other than One Star’s Ho Ho Ho socks and Sweetwater’s chiseled physique. On second thought, who could blame her for wanting a second look at all that. AKHS has a lot to offer, bootcamp wise, including a plethora of parking lots, bountiful benches and frequent fields. The only issue is it’s a stretch to reach from Blakeney. Side note: perhaps Community House MS would be a solid future AO since it has easy access to both AKHS and the Morrison Y. Not to mention it has it’s own track w/ tires to flip. Side side note: it was nice to discover that there is a rock pile next to the Self Storage place.
You know how some PAX are freakishly good at 1 specific thing? Like Market Timer w/ running backwards, Doc McStuffins with dead hanging or Mary Kay with not showing up to Firestarter? Well as it turns out, Wingman is that way w/ muscle-ups. He was done well before anyone else even though we were all pushing hard. Wingman also helped Sweetwater get access to The Brave calendar after the workout. The issue was resolved by asking Sweetwater “Have you tried turning it off and on again?” It was so successful that going forward, Wingman will be offering free technology assistance hours to all PAX after weekday SOB workouts. So bring your broken Palm Pilots, BlackBerrys, Microsoft Zunes and Samsung Galaxy Note 7’s and watch Wingman work his genius.
One Star described a brutal workout that he barely survived once upon a time in Hilton Head, involving a ladder of exercises and bricks. Hopefully he will bring it to a workout near you.
Sweetwater, safe travels to Atlanta. This is for you: https://www.f3atlanta.com/workout-locations/
15 came out today, a light drizzle sprinkled with some heavy legs.
Warm Up:
A quick jog on the sidewalk and somehow we ended up at target parking lot. Did light work of side-straddle hops, slow merkens and stretch out the calves.
The Thang:
Started with 4 corners, 2 laps of 20 reps each of squats, merkens, bonnie blair and dry dogs.
We did a makeshift indian run to the bank, apparently, pushing a little faster is out of the question. The Q had to make a pit stop since he reminded everyone to bring gloves but forgot his in the car.
At the bank, everyone grabbed the heaviest rock possible for:
Mucho Leg-O- 10 reps
Tricep ext- 20 reps
curl- 20 reps
Merken- 20 reps
Side Squat- 20 reps
grounder pounder- 20 reps
Rock burpee- 20 reps
With sprints in between to the far light and back
Moleskin:
A great leg day and the drizzle wasn’t a factor. A big thanks to Loafer for looking over the design of my workout and everyone that helped me out today. Thanks for Smokey sharing as a 6th, Chastain for 2020 passport challenge and Shop Dawg taking us out!
Glass joe was out of town, I noticed the odd silence in the atmosphere.
So I messaged him asking who was on Q, it was offered to YHC and I gladly accepted also knowing my daughter’s boyfriend would be an FNG in the gloom.
Disclaimer given and while my CPR certification has expired I did state that because of our friendship and brotherhood I would kick you guys in the chest a few times if required.
Let’s mosey!
COP
Side Straddle Hops in cadence x 20
Imperial Walkers IC x 15
Low Slow Squats IC x 15
Mountain Climers IC x 20
The THANG
Let’s mosey! And off we went around the trail at the park, stopping along the way for various exercises which also helped keep the PAX together.
First stop, 10 burpees! And so begin the groans, except Shepherd who had a smile on his face.
other stops as follows…
Flutter kicks in cadence x 23
Hand release Merkins x 20
10 more burpees
23 more flutter kicks
When we got to the rock pile at the bridge I told everyone it was time to make a new best friend, a lifting rock , not a running rock and partner up.
Partner 1 does called exercise, Partner 2 runs to the parking lot (about 100 yards) and back, flapjack and repeato, so 2 rounds of each…
Round 1 curls
Round 2 overhead presses
Round 3 tricep extensions
Various plank work mixed in between rounds.
Deposit your rock and lets mosey to finish out the track!
Stop at parking lot for the 6 and 20 jump squats while waiting…
Ok 20 more jump squats! #Crowdpleaser
and mosey back to the start, pick up the 6 then off to the small parking lot for 7s,
Run to the opposite end for 6 Carolina Dry Docks (GJ Merkins) and back for 1 squat, then 5 CDD, and back for 2 squats, you get the idea.
Next up, head to the building and find some wall for Peoples Chair with 25 air presses, recover, back on the wall for 50 air presses… Hmm, air presses? I HAVE A GREAT IDEA!
Let me introduce everyone to my friend Jack Webb!
Circle up and lets do this!
1 merkin, 4 air presses, 2 merkins, 8 air presses all the way up to 10/40.
I don’t think anyone liked my friend Jack Webb, he doesn’t care though so we said good bye to him and headed around the corner to the benches.
20 step ups, 20, dips, then 15 of each, 10 of each and 5 of each.
Back to the small parking lot because we need to work our way back of course.
bear crawl and do 5 merkins at every other line because we may as well completely burn out our chest after Jack Webb.
6 Minutes of Mary (Change order threatened to call me a professional because it was exactly 6 minutes.)
Flutter IC x 20
Pretzel Crunch IC x 10 left, 10 right
Freddie Mercury IC x 10
Protractor for the last minute or 2
Recover! We are done!
Announcements
Bonhoeffer on Q at Thrive and Pinto on Q at Overdrive this week.
Ye Olde Moleskin
A few people asked about the 23 count for flutter kicks and I honestly almost forgot to tell them #O2Dep
About a month ago one of my daughter’s best friends from H.S. who was in the Coast Guard was killed in a training situation.
https://www.charlotteobserver.com/news/local/article246722846.html
She had a favorite workout that I took pieces of for today’s beatdown to honor her.
600 meter run
followed by 2 rounds of the following
10 burpees
23 v-ups, I had us do flutter kicks. She was 23 years old but actually had a birthday the day before she passed.
20 jump squats
20 hand release merkins.
Solid work by everyone this morning! Always an honor to lead, AYE!
Hair Band
Short and to the point but BB, fini.