DICCS- Cpr, cell phone, do not sue, social distancing and modify as needed
Warm up
Mosey around lot 1 1/2 times to pick up a few tardy pax members – Mater and Ricky Bobby
15- Low Slow Squats
Jimmy Dugans
Plank – Right arm high and right leg high 10 seconds
Plank- left arm high and left leg high 10 seconds
20- mountain climbers
The Thang
Mosey up to long road in front of high school and at every other light complete 20 speed skaters and 2 burpees until you get to the stop sign ( 12 lights so we completed 120 speed skaters and 12 burpees). Plank until the 6 is in…
Mosey to the school for some wall Partner work
P1 run to to stop sign for 5 bomb jacks and 1 burpee
P 2 wall work – complete 300 air presses, 300 air jabs , 50 mike Tysons as a team
Mosey a hot lap around 1/2 the parking lot for more Partner work ( switch partners though)
At top of large lot near the gate you and your new partner complete 30 dry docks combined and take a nice easy stroll through the lot to the fence and have some conversation . When you get to the fence you and your partner complete 40 Dry docks together and then mosey up to trail near benches. Once you get to the trail near the benches complete a 50 dry docks together before heading to the benches.
When we get to the benches Partner switch again for some more partner work.
P 1- run to traffic circle for 5 jump squats and 1 burpee
P 2- 200 dips, 100 pistol dips and 100 incline merkins
5 minutes left time to head back only to stop 1/2 way for light ab work led by Maddog while we gather the PAX back together before heading to COT
covered 2.5 miles with lots of arm work today– GREAT JOB BOYS
Moleskin
After a great holiday weekend it was great to see a good gathering of the PAX out and ready to go this morning- 24 PAX members. As always the PAX pushed hard and helped each other become stringer mentally and physically even though there was many grumblings over food and drink CHOICES over the weekend. Today we welcomed a FNG from the Walnut Creek neighborhood that Rockwell finally wore down over beers and cornhole– Everyone Welcome Joe Gummersbach AKA Sugardaddy– Joe is from St Louis MO and lived in Germany for many years before getting married late in life and he has a 7 year old boy and 10 year old girl and he coaches with Cobbler. Thanks to O-69 for taking us this morning, great message as usual. Also everyone make sure you tell Breadboy happy birthday when you see him– 13 years old this past weekend..
Announcements
Blood drive 07/23/2020- we need 20 PAX members so sign up but you can bring others also as long as they are 16 years and over– Our group is committed to donated 100 pints so SIGN UP!! F3 is committed to 10,000 pints
100 PAX challenge raffle- buy tickets links are on GroupMe for lazyboy chairs or lazy boy gift cards– See Centerfolds or Maddog or actually read instructions on GroupMe
Site Q school ( July 18th) and Q school ( July 25th) are coming in July– if your ready to step up and lead SITE now is the time, Q school if you had lead under 3 times go to school and educate yourself on how to rock out a good Q..
Arsenal needs some support only getting 5-7 people daily- Thursday morning at 5:30am Indianland Elementary
Much like every Q, I write, rewrite and eventually I have a plan. Friday at the Brave was no different. Once I was tapped on the shoulder to take the Q and given the modest weekly numbers, I was confident a week before that the Pax were gonna be sandbagging. Well all up to the point when the last few guys rolled in the lot and I realized I forgot my 2 rucks, so with only 9 sandbags (of various weights) panic set in. Of course I thought this could happen, but I still gambled and lost. So as the last guy rolled in, I counted several times to be sure, but indeed we had more men then bags, so I shut the trunk and began to think…..now what.
Realistically, we were going to be in the deck anyways, so we picked up Kirby on the way and with no plan/new plan, I just took the group on a long warm-up run so that I can figure things out. As a good Site Q, Tuck ran up with me and was chatty until he said, maybe you need a few minutes to figure things out…yep! 🙂
We made our way to the furthest deck and at the bottom we gathered for some warm ups. Here,I also learned that Tuck has a shoulder issue and would prefer not to do so many merkins…yep, sorry in advance
Warm up
Imperial Walker, SSH, Arm circles (get Tucks arm loose) and maybe a few merkins??
Main Event
So this is a bit of recycled material, but when in doubt go with what you know. The new plan was to run 1 length of the deck, perform 10 merkins (either reg, wide or diamond) and 20 Monkey humpers. Backwards run down the deck and then run 2 lengths forward and repeat. Who knew this would take +3.5 miles, countless merkins and 30 mins.
At the top of the deck, various planking as we waited for the 6 and then we cranked out some Abs…they were epic (I honestly cant remember)!
Then we made our way down the ramp and at the bottom of every down ramp – 5 merkins (choose between 3-as above)
Once we gathered at the bottom, more planking and some ab work (still epic) and then head over to the lone tree island
Around the World
This is a little curb work were you did 10 regular merkins, get up touch the tree, then 10 offset merkins hands right, then touch the tree, 10 baby decline merkins, touch the tree, then 10 offset left merkins, touch the tree and then repto x2 total
From there I contemplated a few things, that I will save for another day, but the grass was too wet, so I spared the Pax. Instead we ran to the next closest wall for some dips x20 and 20 Bulgarian split leg squats repto x2 total
Mosey back to the top to wait for the 6 and then line up in an indian run format, however we are doing a Scout run. Much like the Indian, you are in a line, but the person up front sprints for 10-15 seconds and then runs back to the line. Once back, the next person takes off. Really a great way to keep the group together and you can run as fast/ as long as you want. Once we made it to the top, run home.
**DONE**
Ye Old’ Mole Skinny
Announcements
Few 4th July convergences on Sat, sorry if you were waiting for the BB to get the details
Kirby and Strawberry are putting on the 1st inaugural running event on 18th. There is a preblast and details are on slack, but her are some details that I gathered on Friday morning..I am not sure all are accurate as the conversation got sideways a few times
I believe Kirby took us out, but I stopped my recorder
So it was a hot and sweaty morning down in the UC and YHC had the reigns for Overdrive.
After warming up a bit, not much as we were already warm we launched into the classic Double Trouble Q which involves one kettle bell exercise and one body weight. We tackled rounds of 10, 15 then 10 of each exercise:
Kettle bell swings
Turkish getups
Goblet squats
Flutters
Curls
Merkins
Tricep extensions
Squats
Sumo squats
LBCs
Skull crushers
Rosa Litas
Good Mornings
Calf raises
Lawnmowers
American Hammers
Romanian dead lifts
Moroccan Night Clubs
First back-to-back Q’s ever for me. Looks like I got the sites mixed up because my boot camp at The Body Shop didn’t make 1 mile, but Diesel goes almost 1.5 miles.
Having a broken pinkie toe for the last 6 weeks and rolling with the MASH crew allowed me to experience & create exercises for the non-runners. Also, in the early Covid days, Fuse & I were working out with Popeye whose knees were occasionally problematic. Creating tough workouts without running was a good challenge to keep the noggin sharp. Today’s workout was my Ted Talk.
Warmup
Swimming motion & backstroke to loosen the shoulders. I called for Michael Phelps, & Fuse immediately drops into this, which was a fair but unexpected interpretation of what I was planning.
The Thang
From here on out, we would be using either 2 bricks | 2 blocks | or 1 block.
Zombie Walk / Pull (2 bricks)
Hold brick in each hand as you walk from one end of the parking lot to the other. At each island, do 10 squats with bricks still held with arms out straight. Then flip to Zombie pull, where you lift your arms with bricks as far behind you as possible. Switch between the two at each island. Down & back.
Captain Morgans (1 block)
Stand block up on short edge so it is as tall as it can be. Put one foot on block. Do a squat. If plant foot is beside the block, you feel it most in hip flexor. If plant foot is behind the block, you feel it in the hams/glutes. Did it both ways.
Up, Over, & Out (2 bricks)
Do a military press (up), iron cross (over), & standing bench press (out) in succession.
Farmer Carriers & Fire Hydrant Foot Release Squats (2 blocks)
Farmer carry 2 blocks to an island. Place blocks together so you can do a foot release squat on them. When standing, lift one leg out to the side with a straight knee to work on hip/glutes. Repeat around the parking lot.
Tricep Extensions / Kickbacks / Halos (2 bricks)
Curls (1 block)
Bottom half of curls to 1st island; top half curls to 2nd island; full curls to 3rd island. We were hurting pretty good at the end, so I had to audible for a Bear Crawl Block Drag in the grass to take our minds off our biceps.
Get into Bear Crawl stance with block between your feet. Reach down & pull block up & in front of you. Bear crawl until you get the block between your feet again. Repeat. We went until it looked like most people got bored (Fuse) or gave up (Brutus).
Then back to the curls for the 2nd half of the parking lot.
LBC’s (1 block)
Puppeteer (2 bricks)
Flutters with a brick in each hand matching the motion of the feet. Do it yourself & you’ll get the name.
Butterfly Run (2 bricks)
Everybody gets a parking space to themselves. Pax 1 in the back is doing flys as he walks to the front of the line. Rest of the Pax are holding plank with various brick positions: out to the side, out front, out back, 6 inches (L & R). Lots of good mumblechatter for guys to walk faster. Brutus took glee in seeing me shake & sweat.
Gas Pumpers (2 blocks)
Have both blocks stacked on top of each other. Hold on to the bottom one so you feel anchored doing Gas Pumpers. You can feel a difference between this & the regular ones.
Press the Alphabet (1 block)
My crowning achievement. On your back, do one bench press. While keeping the block up, imagine you are holding a paintbrush between your feet as you “paint” a letter of the alphabet. Press, A, Press, B, Press, C… I hate the letter W. Others hate Q. Still others wrote love notes to me, starting with the letters F & U.
Moleskine
Just like yesterday, I had a 2-page weinkie, and only got through about 1/3 of it. Plenty more for next time.
What I love about Diesel is the insane amount of mumblechatter. I can’t remember what was discussed, but it was taboo subjects. And guys are hilarious. It’s the most 2nd F 1st F AO out there. Part of me wants everyone to try it, but another part of me hopes you never post so I can keep this jewel to myself.
<SOAPBOX>
MASH has become a critical piece of our region, and you need to know about it. Right now, MASH is for those experiencing an injury such that a regular Bootcamp would not be a good choice for the Pax. It COULD be used for FNG’s who don’t feel comfortable running; we just haven’t found the guy to test that theory. The longer you work out in F3, the more likely you will spend some time MASHing. It is a matter of when, not if.
Most guys will simply stop posting when they get hurt. This rings true if any of the following is also true:
– Only do workouts (no 2nd or 3rd F participation)
– Hasn’t opened himself up to create friendships with other Pax
– Has too much pride in his physical abilities (he IS his mile time; he IS his Iron Pax accomplishments)
– Doesn’t feel “seen” or “missed” when he normally misses a workout
Centerfold deserves the highest kudos for making MASH a daily thing. There’s a channel where MASHers discuss where to post the next day (https://groupme.com/join_group/59312229/ykakZLOb). With multiple AO’s every day, they work to rotate around ALL AO’s so Pax can see them still getting after it. They are also showing that when the injury comes for them, they should already know that most injuries are not an excuse to stop posting.
The first thing we as men do when tragedy strikes is to turn inward. If we’re honest, an injury is usually the least tragic thing to occur to us. When we learn to stay with our group when things turn slightly hard, we will see that they will also be there for us when things get really hard. But you’re going to need to put the time in on the slightly hard side so men can sense when things are getting more difficult for you.
Each MASH workout is built around those attending. Mayhem talked about physical therapy for his shoulder that his doctor was pushing him to do, but he wasn’t feeling it. We asked what the PT was, then incorporated those exercises when he showed up.
Legalized is coming with a foot broken in multiple places. He’s on crutches. Still coming to work out. His upper body is going to get swole while the foot heals. Still able to accelerate despite the injury.
Tell a MASHer that you are glad they made it out. Normalize that everyone is out there doing what they can. Help a man discover there is more that he can do.
</SOAPBOX>
Announcements
Just finished my breakfast so it’s time for a backblast. Not gonna rush, but we’ll see if I get this out before Posse manages to post his from last week’s Diesel. We ain’t no Floater. Well, maybe that’s over and we are the NEW Floater. ¯\_(ツ)_/¯
The title is an inside joke. You had to be there. You should’ve been there. Shame on you for never giving Diesel a chance. It’s OK, we forgive you. And we’ll see you next Friday at 0530!
Anywho, we had 6 dude’s this morning, almost all of them showed up on time. Ah well, DiCCS provided
The Warmup
15 SSH
15 Walkers
10 Moroccan Night Clubs
Plank
Left/Right Arm/Leg raises
Calf Stretch
The Thang
Round 1
Timer – Choose one
Moroccan Night Clubs with Bricks/Dumbbells
Dips
Bench Press with Coupon
Big Boy Situps with Slamball
American Hammers with Dumbbells
Round 2
Timer – Broken Farmer Carry with Coupon and Dumbbell – Switch hands at the turn
Front / Side Flys with Bricks/Dumbbells
21’s with Coupon
Skullcrushers with Coupon
Coupon Thrusters
Romanian Dead Lifts with Dumbells
Shoulder Taps on Coupons
Round 3
Timer – Choose one you haven’t done yet
Full Extension Brick/Dumbbell Hold
Bent Over Coupon Rows
Paint the Alphabet with Coupon
Tricep Kick Backs with Bricks/Dumbells
Negatives with Coupon
Round 4
Timer – Broken Farmer Carry with Coupon and Dumbbell – Switch hands at the turn
Flutter Press
Dolly Press
Heels to Heaven
V-Ups
Moleskin:
It’s possible we did another round or 2 but I honestly can’t remember. I made the mistake of letting PAX suggest exercises at one point and Ditka’s evil laugh let us know we were in for something ugly. Some kind of knees-bent, coupon lateral raise garbage while he did the farmer’s carry. Posse made us flutter our feet and arms like some kind of turtle (or tortoise) stuck on it’s back.
But enough about us. This moleskin is a shout out to Sledge-O-Matic. You want to know what the 1st F looks like? Just watch Sledge. This dude is kicking his own butt every single day. Tuesday at Watchtower I saw him sprinting hard to blow past everyone on Indian Runs. Today he took a break from the weights to run some sprints in the parking lot. If you’re not pushing yourself as hard as Sledge is pushing HIMself then you’ve got some more to give at your workouts. I’m guilty of that for sure. Good job Sledge!
Announcements
That’s it. YHC took us out. #cradletograve
Woke up feeling good, actually had a plan today. But first a pre-run to make sure the map was right. Smithers and I ventured to a new section of downtown Waxhaw to explore what happens if you go right at the N. Providence/ Blythe Mill Rd intersection. Just about 2 miles later the path was confirmed and we were back with a couple of minutes to spare before go time. A lucky group of 13 set out for some running and other stuff.
Mosey from the church across Howie Mine, head over to Dream Chaser’s and smell the bacon circle up.
Ok, mosey back to the 4 way and set up for a little MC Scat Kat Paula Abdul action. We used the light poles 2 up/ 1 back, using Dry Docks and Speed Skaters as our sets. Turns out, if you say 15 speed skaters and that 2 counts as 1 you’ll be there for a while. Whatever, your glutes will thank me (disregard I’d appreciate if I never have to talk to any of you all’s glutes). We all meet up at the end of N. Providence and head out as a group. We were about 2 miles into what hoped to be 4.
The remainder of the post was running with some pain stations sprinkled in (or as we like to call it in Lawson, the LRC). Tried to keep the Fuse Box Boot Camp rules of running no more than 1/4 mile at a time. We sprinkled in some:
Made it back just in time for 6:45, everyone went to their respective cars to freshen up (which was weird but I guess we want to look our best for the family photo), circled up, and cradle to graved it.
Announcements:
Moleskin:
This was my first Floater Q, luckily the Site Q’s have finally changed and their standards have lowered I was invited to Q. I appreciate everyone who showed, downtown Waxhaw can be a dangerous place to work out. Luckily I wore my red light (even during the family photo). PAX did well to stay together and out of harms way. We’ve got a solid group of guys which makes it all the more enjoyable. Look forward to the next one, see you in the gloom.
What: 4th of July 1776 Games/Challenge
When: Saturday, July 4th @ 6:45 with 8-10 minute Warmorama starting @ 7:00 AM
Where: Walnut Creek Park – 10521 Walnut Creek Pkwy, Lancaster, SC 29720 Walnut Creek Park Map
2nd F immediately afterward
For those ambitious PAX who want a little extra, arrive at Nesbit Park at 6:15 and run the Carolina Thread Trail down to the end (it ends at Walnut Creek Park) for a 4 ish mile pre-run.
It’s gonna be fun, stupid and difficult all at the same time. AWESOME!
See You There!
19 Pax met for a little bit of work at the Body Shop today. I had thought of this workout the first time that we scoped out this new AO. My inspiration was a little simulation of running ammo to forward positions in need. I have to admit that half the time I was running today, I was thinking back to having Drill Instructor Staff Sergeant Green running behind me yelling, “Don’t hurry or anything Recruit Thoms. We have all (expletive) day. Your fellow Marines are only dying while you take your sweet ass time running them ammo.” Of course in that one short narrative there would have been at least 20 F-bomb’s, but I sanitized things here. Anyway, let’s get on with it.
DICCS – Always have to give the DICCS (Disclaimer, CPR Check, Cell Phone Check and Safety Reminder) Done.
The Thang:
A quick mosey around the parking lot and circle up for a quick warmup.
Pair up one gazelle and one Clydesdale. Grab a “shmedium” size rock if you don’t have a coupon. Not a lifting rock, but not a running rock.
Here’s the workout. You and your partner will perform 4 total exercises, 2 sets of each, 25 reps per. You will perform set 1 of exercise 1 and then run the 1/3 mile to the entrance of the school, with your rock or block. At the entrance you will perform the 1st set of the 2nd exercise and then run the 1/3 mile back, where you will perform the 2nd set of the 1st exercise. Repeato until you have completed 2 sets of all four exercises. You will never leave your partner nor your rock/block (ammo).
Exercises:
I did call a mercy audible on the last set of the forth exercise, we were just too short on time unfortunately. Also props to Posse and his partner who were out front the whole time. Also, Cotters to Legalized, good to see you back out brother (even if on crutches).
Announcements:
Cradle to grave…I prayed us out.
Have you heard of the F3 acronym HIM? Stands for High Impact Man. To me, it simply means that you aren’t sitting around waiting for others to step up and do things. YOU do it! YOU lead! For whatever reason, today was a very glaring example of just how many HIMs we have in F3 Waxhaw.
14 showed up at Dromedary in a somewhat somber mood with the news of Site Q Goodfella’s wife battling some health issues after the birth of his 1st, 2nd, 3rd latest son. But we know that God will use this situation for good and we pray for a quick and full recovery for her.
WARMUP
THANG
MOLESKINE
ANNOUNCEMENTS
YHC took us out with a prayer for Goodfella, his wife, and a call for all of us to appreciate the family we have in our lives each and every day!