The rain the previous night did not drop the humidity of the AM sunrise for the 14 PAX, 3 MASH unit and an FNG for a good ole Drip fest.
Warmup-
Mosey up the main lot:
SSH/IW/Plank Jack/Calf Stretch (Oh Yeah) Up-Down Dog All x20 IC
The Thang:
Mosey to HS entrance where went to school applying some Geometry:
Stop at all Perpendicular side walks until main entrance Circle (4 total) Alternate 20 Merkins / 20 Speedskaters on the way there, 20 LBC/20 Squats on the way back.
Repeat. then Mary for the 6
You all have to know I like a good deal and choose to use Coupons, so we headed to the coupon book and selected picked our favorites down by the track. Using the track we split each lap into 2 sets:
Lap 1: Curls w/coupon (21’s – 7 half up, 7 other half up, then 7 full) opposite corner 20 Box cutters
Lap 2: 20 Hernias w/coupon, H2H opposite
Lap 3: 20 Tri ext w/coupon, 20 hammers 2=1
Lap 4: 20 Bent rows w/coupon, 20 Mountain climber
Lap 5: 20 Coupon Merkins, 20 Flutters 2=1
Lap 6: 20 Presses w/coupon, return unused coupon, Finish lap, LBC for 6’s
PAX was flying, had a few minutes to spare, so up the Cafeteria for a light snack.
20 Dips/20 Derkins/20 step ups–Repeat
Back to COT wave to MASHERS, then finish Geometry lesson with Protractors.
Moleskin:
Arm Band (thanks One-Star) protected the weinke from the severe wettness. PAX were all moving fast so we made the repeat call a few times to make sure we watered the grounds a little more.
Great group out there motivating each other on.
Had a few PAX take detours here and there for one reason or another…….
Announcements:
FNG- Shop Dawgs find: Bastian Dreher- German born and raise, moved to little Germany of the states with Bucky Badger about 1.5 years ago. Been here in NC for just about a week and hitting up F3! major respect there. Since German cars are retty good, that was tossed out, some other colorful names were mentioned, and since Das Boot was there today, we couldn’t steal his name.
Its settled: Welcome to F3 “Schnitzel!”
Copy/Paste (no copyright infringement)
Blood drive 7/23 9-1 @ Weddington United Methodist Church. Signup @ redcross.org and search for F3.
Site Q School and Q School are coming up – July 18th and 25th respectively – Plenty of info on the GroupMe New Channel. Those in the need, sign up…
Great job guys!
All started out good, and even brought an FNG (Redskin).
Warmup:
Mosey around Mt Chiseled. NC, SSH, Up/Down Dog, Calf Stretch, Twisting Lunge
Mosey to get coupons from pile.
The THANG:
Tibata Type Workout. 4 cycles. 4 exercises per cycle. Complete each cycle 3 times. 30 sec on, 12 sec off for each exercise, 35 sec rest between cycles.
Cycle1: Chest Press w/C, Am Ham w/C, Plank Switch – hands to forearms, LBC
Cycle2: Merkins – one hand on coupon and switch hands for each merkin, Side LBC, Shoulder Press w/C, V-Ups w/C
Cycle 3: Curl w/C, Flutter, Overhead Tricep Ext w/C, Side Plank with leg lift
Cycle 4: Downward Curl w/C, Squat w/C, Dip on C, One-legged plank
Moleskin:
Wrote everything down, set up the Tabata app, music playlist selected…all good to go.
Started the workout – no music. Annoying. Heard every grunt (mostly mine). The lack of music did start a discussion. I started singing The Outfield…Maddog quickly ran to his Jeep and turned on the radio.
After cycle 2 I called an audible with a slow mosey to end of parking lot and back.
A lot of moaning when explaining the Am Hams and V-Ups with Coupon, but everyone got into the groove quickly.
Assistance with counting the Flutters by a few – appreciated. (Again lack of music)
Announcements:
100 Pax, Q-Site School, Q-School, Blood Drive
Named the FNG:
Dennis Card, neighbor of mine, originally from Syracuse, lived in DC for a bit, is half American Indian …I voted for Orangemen (Syr university and our president…) Everyone else liked Redskin – we voted on this to help keep that name living on for a bit longer…
18 sleeveless men showed up to beat Bushwood after preblast warned them about some Diamond Mike Tysons on the weinke.
WARMUP:
MAIN EVENT:
MAIN EVENT 2:
MAIN EVENT 3:
MAIN EVENT 4:
FINISH with a Have a Nice Day (30 seconds)
RECAP:
ANNOUNCEMENTS:
PRAYER OF THANKS AND ENCOURAGEMENT TO BE VULNERABLE AND OPEN WITH EACH OTHER
Perfect muggy day to be on the course this morning.
Warm-up
The Thang
The Moleskin
Great bunch of guys today, pushing as always. It’s fun to watch, when you say, run to the next street and captain’s choice on an exercise until the 6 is in, some fast running from the veterans.
Announcements
Blood drive 7/23 9-1 @ Weddington United Methodist Church. Signup @ redcross.org and search for F3.
Today was my 45th Q and I’m just realizing now that tomorrow is my 2 year anniversary. Hell of a journey it has been and I’m 1,000% better for it. On to the Q…
If you have followed me in the gloom I try to do things to keep everyone together best I can. Then mix it up with some painful running exercises that really help to keep that HR up and burn these damn calories from eating like 3 pizzas over the weekend.
DiCCS given. Let’s roll…
THE THANG
Mosey to the front of the high school. Circle up for….
1. 20 x SSH IC
2. 20 x Imperial Walker IC
3. 10 x Morroccan Night Club IC
4. 10 x Merkins IC
5. Jimmy Dugan
6. Calf Stretch
7. 20 x Deep Slow Squats IC
8. 20 x Mountain Climbers IC
9. 20 x 6” Plank Jacks IC.
Mosey to big sidewalk near football parking lot. Give yourself space. Suicides with mosey down and a true jailbreak back up.
Lay down for 1 x Big boy sit-up. 4 x LBCs. 4 x Merkins between each round. Complete halfway to 5 and 20.
Mosey to back of the high school and find some wooden bench. 30 x dips CC. Mosey down to circle and complete 30 x Speedskaters OYO. Mosey down to next circle to complete 20 x Derkins CC.
Mosey to large concrete wall attached to tennis courts. 20 each: Jabs x toe lifts. Air Presses x heel Lifts.
Find some concrete to finish up. 1 x Big boy sit-up. 4 x LBCs. 4 x Merkins between each round. Complete up to 10 and 40
Mosey up the road, around the front of the middle school split into two groups. Bear crawl 5 parking spots. 20 x Monkey Humpers. Bear crawl again. Deep squat jumps.
Mosey back to main lot. Suicide audible and that’s time.
MOLESKIN
Great morning everyone! My weinke went as planned and based on the low chatter – SUCCESS! Either that or they were whispering about my terrible ideas. I felt good about it but was a bit rusty with my DiCCS and counting.
Great push my all the pax today! I always enjoy leading these workouts and hope those thighs will feel itchy with soreness by tomorrow morning. You are welcome.
Thank you to myself for taking us out!
ANNOUNCEMENTS
• Blood Drive on Thursday, July 23 at Weddington United Methodist Church – Sign up!!!! https://www.redcrossblood.org/give.html/drive-results?zipSponsor=f3 – It’s open to everyone, not just F3, so bring your M, 2.0s (16 and up), friends, family, etc
• Site Q School and Q School are coming up – July 18th and 25th respectively – Plenty of info on the GroupMe New Channel. Check the calendar there and/or see me for info – Sign up!!!
• Q Source – Mondays, 7am at Brooklyn Pizza and Fridays, 7am at Cuthbertson Middle – Learning the fundamentals of being a virtuous leader
Five men pulled themselves out of the fartsack and started the week off right at the easiest to find AO in all of F3 nation – in their own garage/driveway/backyard.
We were sufficiently distanced so the disclaimer was brief, modify as needed,…etc
Warm up
Mosey 1 min out and back, split with 30 seconds of: high knee, butt kicker, carioca left/right
15x: SSH, LSS, CDD, Peter Parker
Stretch: upward dog, move to plank and bring one foot to hands for some: “Deep Lunge with Thoracic Rotation”
Sufficiently warmed up
Mosey 1 min out and back + 20 merkins.
Side note: some magic happened in that stretching, the mosey felt so much better, looser, and faster
AMRAP – 45secs each for x4 rounds
– Step Up
– High Knee
– Dip
Mosey 1 min out and back + 20 merkins
AMRAP – 45secs each for x3 rounds
– Mountain Climber
– Fredie Mercury
– Jump Squat
1 min out and back + 20 merkins
AMRAP – 45secs each for x1 rounds! 🙁
– Press
– Bent over row
– KB Swing
Mary: 15x: box cutter, LBC, flutter, dolly, big boy sit-ups
…where did the time go?
Blood Drive July 23rd, need more people to sign up. Sign-up at American Red Cross website.
Raffle for $1,500 Furniture Gift Certificate Ongoing. Centerfold has tickets for sale. All proceeds goes to our goal of raising $10,000 for local charities.
100 Pax Challenge – Looking for 100 Pax to donate $100 or WHATEVER YOU CAN. Venmo to @f3waxhaw. See Posse for details.
Q-school/Site School coming up. See Posse for details
Moleskin
I was expecting this to be a moderate workout, but at the end of round 4, those high knees were pretty intense. I tried to keep the pace steady with minimal breaks in between sets too. Perhaps the humidity was worse than usual but by the end I was quite soggy. I hope today’s attendance is not an indicator future trends. I’m hoping we can keep this one going at least through the summer. There’s no AO that can beat the convenience or get you more sleep before posting.
Early on a Monday morning and I am 2nd in the lot. Who beat me? Duct Work. He usually comes in on 2 wheels. I believe he is making up for the HC on my Sat Q, when he failed to show. As for the other 7 guys, I think 3- Eye Chart, Aqua Fresh and Slum Dog came in on foot and the rest of us slackers drove in. We actually picked up Slum Dog on the way in, so close to being on time! Now we are at an even 8 and headed into the gloom to see what was in store.
Mosey across the street…literally, crossed the street to get a horrible disclaimer (vet Pax- barley needed). We proceeded to get fully warmed up. SSH x15 / IW x15 …I believe we are warm.
The Thang
Confirmed that there are 9 driveways on the right. We made sure to stop at each one and did one of the following x10: diamond (chest to ground), wide arm (hand release), standard (hand release) and Carolina dry dock
Gather at the parking lot by the school for some Mary
Next movement started at the buddy benches / Panda Rock / poor mans stick shelter
3 rounds: 30 Dips and 15 (each leg) Bulgarian split squats / run around the pillar (not lamp pole)
Gather in the same parking lot and complete some more Mary
Time to run back to the AO…however stop at each speed bump for 10 burpees per x2. Actually, continued to run to the Power Building (or whatever that is) and do some Mary. Head over to the building that stores the blocks and shoulder carry them to the base of the church parking lot.
Once at the base, we would do 10 reps per light pole: Bi’s, Tri’s and Squats. Then advance to the next pole with the bock overhead and set the block down. Once there, back-peddle to the last spot and run back to your block. 6 total poles in the lot.
As the group finished up, provide some rather confusing instructions which should have been a simple cynder block press with a sit up. We managed…
Shoulder carry the blocks back to the Power building, put them back and head to the middle gathering area of the church.
Last set since we were are running short on time. Perform Incline Merkins x10, Decline Merkins x10 and Step ups x10 per leg. Then run a lap around the church (top loop)
We had about 30 sec wall sit and DONE
Announcements: Aqua Fresh is famous for finding Q’s when you post. This is actually a really cool site with tons of options. You should check it out and volunter to Q. Also, Eye Chart reminded us that 24 hrs Booty is going virtual this year- Search out your F3 brothers or Eye Chart’s team- Michael’s Marauders to donate.
Take out- Duck Work- thanks!
Ye Olde Mole Skinny
– Thanks for Aqua Fresh for giving me the tap to Q. I committed to Q’ing more (or when a spot was open in 2020) Mission success, not sure of the numbers, but I think I have 4 in July and 1 more at Hawks Nest on the 28th- set up you calendars
-Backblasts are important, make it apart of you Q duties
-If you are reading this BB and are thinking that I am doing many of the same things from previous workouts…yep! I like a basic meat and potatoes and based on the Q’s from SOB, A51 and now A51/Metro…no repeat pax.
-This can be a run heavy workout, but I have more miles these days then I need, so we only covered 2.2 according to the satelites
-Eye Chart and One Eye were pushing the pace most of the morning, well done
-Duct Work stuck with me on the block exercises and I felt the need to stay just in-front of him
-As for the rest of the guys, sorry I was too much in my head to see the work, but this group stayed tight, so I know everyone was pushing. Feel free to comment..however most are Metro and will never see this
12 dudes (6 boot camp and 6 mashers) beat a case of the Mondays and checked into the Asylum.
Warmup
Started with a moving warmup today. Mosey around the Hickory Tavern lot then circle up for 15 SSHs. Mosey to the front of target then circle up for 15 Imperial Walkers. Mosey to the back of the Target lot for 10 Potato Pickers and some calf stretching. Mosey to the Petsmart lot for 6 Windmills.
The Thang
4 Corner Deconstructed Burpees – At each corner do the called exercise
Mosey to the Target parking lot
A twist on 4 Corners
Back to the Petsmart lot and line up along one curb
Suicides
Fuse informed me that we weren’t actually doing V Ups the first time so we corrected that on the second round. Apparently actual V Ups suck more. Thanks Fuse.
Mosey back to the Target lot, partner up and line up across from your partner on a parking space line. The goal is to keep your partner honest on their form by staring each other in the eyes while doing the called exercise
Fuse claims I called low, slow Squats which we did not do. They were speedier. It is possible I said that as those Merkins/plank walks were killer.
Mosey to the alley between Hickory Tavern and the Greco Grill and find some wall
Running low on time we moseyed to the benches in front of Hickory Tavern for some partner work
Moleskin
My goal today was to keep the mileage lower but still keep the heart rates up. My Strava says 2.01 miles and I spent 50% of the workout in Zone 4/Threshold range. Mission accomplished? Yuck. I’m beat. Nap time, maybe?
Usually I like to swing by the MASHers and see what they’re up to but I had tunnel vision this morning trying to recover from those Merkin/Plank Walks and knowing we were heading into the Donkey Kicks. Mayhem was leading them this morning so I know they got a good workout. Great job taking the lead this morning! Congrats to Turnbuckle and Sledge-O-Matic on their huge milestones! If you get the chance ask them both what they’ve been up to because it’s incredibly impressive. Legalized broke his foot, guys. Like, several times. I heard it was so he could get out of doing burpees, but regardless, he’s still out there MASHing while on crutches! If you think you can’t get out and do SOMETHING for your 1st F then you’re just making up excuses. Good job, Legalized! Speaking of excuses, I’ve worked on EHing several guys to come out to F3 and I’ve heard the “I’m too old” excuse a ton. Blue Screen is like 400 years old and he’s out there KILLING it. He’s most of the reason those Merkin/Plank Walks I keep complaining about were so horrible. He was my partner for that one and he was pumping out Merkins faster than I could say “down!”. Pretty sure he did more than the called number each time. I hadn’t seen Swimmers in forever and apparently he was just on vacation. Getting back to working out after a week off and making bad eating choices every night is always tough (that was me a couple weeks ago), but Swimmers sure didn’t show it. Up front on all the exercises. Fusebox has a low key, slightly sarcastic way of keeping me honest on the exercises. “That’s not how I do V-Ups” or “What was low or slow about those Squats?” Duly noted, Fuse. Posse, on the other hand, makes me double-check my instructions every step of the way. Not sure if he’s doing it to mess with me or not, but I make sure to give extra clear instructions when Posse posts with me.
Announcements
YHC took us out
A veteran group of pax mustered at Basecamp this morning. Semi-gloss, who needed to take care of some paperwork in his office, was LIFO, but oddly enough – kept his shirt on the entire schweaty workout. Strange Brew started the workout shirtless, only to put a shirt on after COT.
Anyhoo, after a weak disclaimer that included a warning to avoid the construction at SCMS, the pax launched into the soupy south CLT gloom.
Ye Olde Moleskinny Thang:
We ran down to the track for a lap then to midfield for COP. Already much mumble chatter and complaining about actually being on grass – Spackles, Clover & Gloss were fulfilling that role as per the norm. We did some stuff including the broken sprinkler. Then up to the rocks near Gloss’ office for 3 circuits of rock work and some bear crawls which 1/2 the pax refuseniked, some did other exercises, some did nothing. Strong work.
Then back to the track for some four corners and some Mary in between – CCD’s, Merkins, Jump Squats at the corners.
Did some parking lot work after that while avoiding being run over by a backhoe. Burpee broad jumps and some more Mary. Finito.
Sundry observations:
One editorial comment: It’s easy to bitch & moan these days, but try practicing gratitude. If you don’t think you’ve got reasons for which to give thanks — give me a call. I’ve got several for you.
Well this is my time creating a BB and third time being a Q. Sorry it took long but needed to get access to the site. Anyway, I will keep it short an sweet like my F3 name, Premature.
Warm-up
The warm-up was simple: Mosey .25ish and did 15 Imperial Walkers. Next, we grabbed a lifting rock and mosey to Kensington Elementary parking lot while holding it above our head. Dropped rock and performed some stretches : downward dog, upward dog, and calf stretch.
Thang
Split up into four teams and each team chose a corner to start the first circuit of “Four Corners of Pain” (only one team per corner). By the way, we used the rock at each station.
PAX waited in plank position until the six arrived and then headed back to around the globe. Once six arrived: completed 50 Merkin wave and headed to Millbridge clubhouse parking lot to start the next circuit of “Four Corners of Pain.”
Rinse and repeat two more times at 15 and 5 reps. Skipped 10 reps due to time and completed three more waves of 50 around the globe: Bomb Jacks, Burpee, and Superman.
Mosey back to COT and by popular demand completed another round of 50 Merkin wave and ended exactly at 7:30. PAX logged just over 4 Miles running.
Moleskin
Conducting my third Q and first BB definitely gave me a greater appreciation for the amount of effort it takes to organize one. It was a hot and humid morning but everyone hung in there and worked hard. Thanks to the PAX for supporting me!
Announcements
Blood Drive July 23rd, need more people to sign up. Sign-up at American Red Cross website.
Raffle for $1,500 Furniture Gift Certificate Ongoing. Centerfold has tickets for sale. All proceeds goes to our goal of raising $10,000 for local charities.
100 Pax Challenge – Looking for 100 Pax to donate $100 or WHATEVER YOU CAN. Venmo to @f3waxhaw. See Posse for details.
Q-school/Site School coming up. See Posse for details.