9 is the magic number on a foggy Monday morning

9 is the magic number on a foggy Monday morning

18 (counted at Number-ama) or 19 (counted at Name-O-Rama) PAX started the Turkey week with the best intention to burn these additional calories before they even had them! An unknown number did the MASH-workout and likewise, an unknown number braved my VQ workout! It was all about getting prepared for my daughter’s birthday – more to come…

 

Warmup

Being German, I started the workout a few seconds before 5:15am and moseyed along the street, past the CVS and circled up at the small parking lot which feels more like a dark, dirty backyard. Sugar Daddy took a shortcut from the starting point, as he still needs to learn how to set an alarm, but made it just in time to participate in the warm-up circle. 18 of each: side-straddle hops, imperial walkers, Moroccan night clubs, plank jacks and then a little bit of stretching. After that, we made an Indian Run past Target to the top of the small hill into the neighborhood. Chastain was already trying to Q-jack and suggested to build in some burpees… If he would have known, what was up my sleeve… On the way, we picked-up Posse, who should talk to Sugar Daddy about learning on how to set the Alarm (Actually, maybe they should talk to somebody else to get some good input).

 

The Thang

As it is my daughter’s ninth birthday, we did a “9” instead of a “7”. Starting on top of the hill, we did these things where nobody knows the name for (stationary lunge-jumps – suggestions are welcome!) and did speed skaters at the bottom of the hill. Of course, always 2-for-1, as it would be boring otherwise.

Taking a left we kept the group together with another Indian Run to the cul-de-sac, which was the starting point for our next set of pain. There are 9 lamp posts on the way to the other cul-de-sac and we alternated 3 different exercises (and of course: 9 reps of each): dry dogs, big boys and burpees (here you go, Chastain).

And again an Indian Run back to the starting point, for another visit of 9 lamp posts with 9 reps. This time: bobby hurlies, LBC´s and monkey hoppers.

As everybody did a great job with picking up the 6, we stayed together with another Indian Run to the Pet-supply shop where we started a 4-corner-each-corner-9-reps-deconstructed-burpee: in´s-and-out´s, merkins, jump squats and the full burpees.

As we still had a few seconds to spare, we finished off with 18 donkey kicks against the pet-supply-shop (haha) and went back to COT.

 

Moleskin

Apart from learning to set the alarms to the right time there was not much to report. There was little or no b******* and moaning throughout the workout – either the burpees killed everyone or everybody was mentally eating a turkey already or it is just the great support everybody shows for a VQ!

Thank you everyone – I had a great time being a VQ!

Announcements

  • Chastain talked about the 2020 Passport Challenge. He used all his words for the day… in short: sign-up, try different AO´s or do 2nd and 3rd F´s and beat Area 51 and SOB!
  • Shop Dawg mixed up the days during the Christ Closet Announcement: Mondays (6-7pm), Thursdays (6-8pm) and Saturdays (9am-12pm). Get out with your M and 2.0´s and do something good for the community!
  • Fusebox invited to the Q-source right after the workout. Topic: Faylure (sorry: failure!)
  • Asylum needs a Q for next week. Then, Hanson has his VQ the week after.
  • Sugar Daddy’s VQ is coming up next Monday at Flash – support him!
  • Posse would like to participate in the Waxhaw parade (floats stay still, people are driving by), but needs somebody else to step up and lead this. Suggestion was that MASHERs are doing a 2-hour workout with people popping in as desired, with a nice F3 pop-up banner.

 

Thank you Shop Dawg for taking us out today!

Ice9 actually a good idea?

6th anniversary of Commitment.  19 men showed up to celebrate a big piece of how F3 Waxhaw got its start.  YHC reached out to some of the OG’s (Old Guys) who were involved in starting F3 Waxhaw and was pleased to hear that some of them would be able to make it.

THE LAUNCH:

  • DCCS whipped out and the old guys were not impressed (who cares about safety . . . Back in my day . . .)
  • Mosey down path to the circle and sharp left onto grass field (we never do stuff on grass anymore)
  • SSH, I-Squawkers, Merkins
  • Mosey to circle for 6 hand release knee slap burpees

YEAR 1:

  • The Beast . . .  I don’t care if Chastain tried to steal my thunder at Impromptu
    • 6 Bomb Jacks
    • Run 6 3 trees
    • Repeat 6 times
  • PLANK TALK: We hear from Snowflake about how Commitment started
    • He let us know that it was actually Ice9’s idea to plant a workout down in cow country Waxhaw
    • ICE9 ACTUALLY HAD A GOOD IDEA?!?!?
    • Anything he is doing during 1st F stuff is definitely a BAD IDEA

YEAR 2:

  • Partner up and grab a weight
  • P1 rifle carries weight to Front Parking Lot of Kensington
  • P2 does 6 Bomb Jacks and chases P1
  • Flapjack
  • PLANK TALK:  We hear from Dasher about how he actually used to work out when it was cold out

YEAR 3:

  • P1 planks
  • P2 jumps over P1 6 times
  • P2 does 6 Derkins with feet on P1’s back
  • Flapjack and repeat 6 times
  • PLANK TALK:  We hear from former Site Q Popeye about Transporter calling him out in a loving way
  • Second round of Partner Rifle carries around parking lot
  • PLANK TALK:  We hear from Damascus about Commitment ended
    • He blamed it on Bro-lympics
    • He blamed it on Doughboy’s kid’s Porto-Potty explosion
    • He never mentioned he brought chain cutters he had any responsibility

YEAR 4:

  • 3rd round of Partner Rifle carries back to launch
  • PLANK TALK:  We briefly hear from Gerber about his memories of Commitment
    • Apparently he either has a bad memory or he was tired of planking

YEAR 5:

  • Mosey to soccer field
  • Bunny hops to midfield with 3 stops along the way for 6 knee slap burpees
  • Sprint to end of field
  • PLANK TALK:  Goodfella steps up so we can see him and reminisces about the day at Commitment when FNG Orville was almost killed by Transporter’s Q . . . Never to be seen again

YEAR 6:

  • 100 yard sprint
  • Popeye crushes it and shows the whole world he is a sandbagger . . . And then gets upset with the Q when he realizes we are doing EVERYTHING in SIXES today
  • Repeat 6 times
  • PLANK TALK:  We hear from current Site Q who talks about how co-Site Q Mad Dog is not pulling his weight in attendance and missed very much

WRAP UP:

  • Thanks to Snowflake for taking the horse and buggy long drive to Waxhaw as he did 6 years ago
    • His, and Ice9’s, selfless act each Saturday morning 6 years ago was the cornerstone of today’s F3 Waxhaw
    • Your COMMITMENT, no pun intended, has set F3 Waxhaw up to successfully find sad clowns and impact our local community
    • THANKS for to both of you for following the calling that God placed on your heart
    • I can’t wait to see Ice9’s second good idea . . . It should be coming shortly
  • Thanks to all the Site Qs, past and present, who have made this Saturday workout flourish and to be welcoming to all FNGs
  • Speaking of FNGs, welcome Norwood . . . Another lame sports great nickname given by the uncreative men of F3 Waxhaw #Buffalo
  • Well done to Das Boot who brought the FNG and kittens Catnip back out
  • 6th MAN:  Catnip gave his story and is still bitter about not being named “Tiger”
  • Kotters:  Along with Catnip, Maple Syrup and Ben Stein’s Money dusted off the white Reeboks workout gear and re-joined the cult PAX

ANNOUNCEMENTS:

  • PRAYER REQUESTS:
    • Kevin:  Tanyatine’s brother who has been battling cancer and recently found out he has a gum ball-sized growth
    • Virginia:  Centerfold’s mom who is going through some tests and awaiting some results
  • SERVICE OPPORTUNITY:
    • Rice n Beans:  Centerfold is leading this initiative to get PAX, their M’s and 2.0s to head uptown on upcoming Wednesday nights (12/2, 12/9, 12/16) from 6:30-8:30pm to feed the underserved.  WILL YOU COMMIT TO ONE UPCOMING NIGHT?  Great opportunity to give back during this Holiday season and share that opportunity with other F3 PAX #Fellowship #Service

PRAYED OUT!

Swarm BB

So…. I wasn’t necessarily forced to Q but when an OG asks and you haven’t posted in a few weeks just go with it. Here we go.

The Warmup:

  • Mosey around the front of school back around to the shed, the long way. Circle up
  • 10 SSH
  • 10 IW
  • 10 LSS
  • 10 Merkins (IC)
  • 10 MC

The Thang:

I was so rusty and didn’t have my Weinke that we almost skipped to the second item on the list…but we didnt.

  • Mosey to the bollards near COT. This was a version of 7’s.
  • 1 burpee at the start and 15 Monkey Humpers at the end…7 times. Finish at the bollards near COT.

Mosey to the intersection near the traffic light.

  • Indian Run back around to the big parking lot…Don’t leave the 6 which was me all morning… I only dry heaved a few times.

At parking lot

  • 10 Bear Crawl/10 Squats across the parking lot

Mosey to the normal 4 corners starting location.

  • 5 merkins
  • 10 dry docks
  • 15 squats
  • 20 BBS
  • Hit each exercise on the way out and none on the way back.

Moesy to the bottom of the long hill beside the drivers ed cars.

  • Backward run-up the hill to the main road that goes in front of the school.
  • Hit the first alcove for 30 DK oyo.
  • Mosey back to COT.

The Moleskine:

I hit 5 miles and thought I wasn’t going to make it a few times… But this is F3 and fellow Pax are always there to push and encourage you to dig a little deeper and keep going. No need to mention anyone, they are all fast.  Thanks for letting me lead, I’ll try to get out more!

See Chastains BB for announcements.

Too Soon for Tights?

Maybe according to Mermaid, but not to the majority of the Centurion PAX posting in the mid-30s gloom. Nine men, most with warm legs, headed out for some pre-Thanksgiving work to get the weekend started. Continuing Sable’s theme from last week, YHC planned a merkin-heavy workout. We’ll see if we can call it a streak next week with Mermaid’s Black Friday impromptu convergence.

The Thang:

Mosey to Charlotte Catholic and circle up for COP at the bottom of the deck:

SSH x 15 IC

Imperial Walker x 15 IC

Low Slow Squats x 15 IC

Mountain Climbers x 15 IC

Peter Parker x 10 IC

Gather at the bottom of the first ramp and stare up (or down?) the Merkin Ladder. Up the ramps for the ladder, stopping at each turn for merkins, start at 20 and step down by 1. Three+ times up the ramp and 210 merkins for those scoring at home.

Re-group at the bottom of the ramp for some Mary: LBCs x 25 IC, Flutter x 25 IC, Rosalita x 20 IC

Mosey over to the aquatics center parking lot, admiring some freshly laid asphalt in the former Centurion AO lot. Three rounds up the hill: Round 1 = bear crawl, Round 2 = lunge walk, Round 3 = burpee broad jump.

Mosey back over to the former launch spot and lay down on the still warm asphalt. Thought about ending it right there, but felt a tinge of sympathy for those cold-legged tights mockers. Instead, more Mary: Boone LBC x 12 each side IC, Freddie Mercury x 20 IC, Heels to Heaven x 20 IC.

Mosey over to the brick benches: step-ups each leg, dips, derkins. Round 1 = 12 reps each, Round 2 = 10 reps each, Round 3 = 8 reps each.

Back to launch and finish out with some Mary – old school sit-ups OYO, dolly IC, flutter IC.

Done.

Moleskin:

Thanks to Mermaid and Margo for the opportunity. Mermaid gave me an encouraging honk while driving by my usual run in on Carmel. Pretty sure the 3 yoga-pant clad ladies tailing me not too far behind were blushing behind their headlamps thinking the honk was intended for them. #notsofastmyfriend Good to see Limey out in sub-40 weather, though I bet he (along with Mermaid) wishes he had gone with the tights. Missed Lorax, something about a plantars injury. No bueno, heal up soon brother. Missed Margo as well, but sounds like he had a hall pass preparing for the annual Centurion festival of lights workout sure to be scheduled in about 4 weeks. Wonder if that qualifies for its own passport stamp? Thanks to Mermaid for taking us out.

Announcements:

Q School tomorrow at Arboretum.

Black Friday workout at Centurion, 7am, Amelie’s lot, Mermaid on Q. Rumor has it as an hour workout, so have an extra slice of pie.

Mark of the Beast

15 PAX braved the frigid, arctic temperatures at Impromptu, though some braved them more bravely than others. The morning found PAX with various amounts of clothing ranging from summer wear to “everything in my closet”. The goal of the morning was to keep us moving and make sure complaints focused on rep counts, bad form, and bad gas during Mary rather than the cold. Myself, being the dumbass I am, once again forgot my gloves. Dasher, I hope you aren’t reading this. I have no excuse. As penance I refused the kind offers of loaner gloves from several PAX.

The Warmup

With a 15 minute head start I figured Deadwood would’ve led the Swarm PAX a little further away from COT than he did, but I guess when he only posts once a month I shouldn’t have expected him to make it far. So right off the bat we audible towards the front of the school at a semi-quick mosey, circling up whenever I felt like it to do a few reps of Side Straddle Hops, Imperial Walkers, Moroccan Night Clubs, Mountain Climbers, and then some stretchy stretches. Two side notes: 1.) Maybe it’s just a Waxhaw thing but I find it weird if the first warmup exercises IS NOT Side Straddle Hops. So recently, in my Passport travels and posting with A51 and SOB, they DON’T start with those and everything just feels off. 2.) Zinfandel is reaching Damascus levels with the “oh yeah” excitement whenever the Q calls Moroccan Night Clubs. I put those in there for you buddy.

The Thang

So we’re back at COT and ready to head down the yellow brick road to Rudy’s Poopy Palace and freaking Deadwood is STILL THERE. Whatever. Screw those guys. There are more of us and we’ll just run them over. So we head down to the little driveway off to the left, being sure to puff out our chests and look intimidating to the Swarm PAX that are coming the opposite way. It must’ve worked because they disappeared after that.

To outsiders, F3 might look like some weird cult: a bunch of dudes forming circles in dark places and using strange lingo while trying to recruit more members. Well, if anyone were paying attention this morning, it would have added more fuel to that fire as the first exercise called was The Beast! That is, 6 exercises, performed 6 times, each at 6 different light poles. And for good measure, if you finish early be sure to pick up the 6. Those exercises were Merkins, Big Boys, Squats, Dry Docks, Heels to Heavens, and Bobby Hurleys. I know counting has always been an issue with this group, so I tried to make it easy. Alas, there were still questions about how many reps we were supposed to do. In jest? Maybe. But with this group, you never know.

Once done, we moseyed, partnered, and grabbed some rocks to start phase 2. No counting this time. Easy peasy. Just do AMRAP on curls, presses, and weighted squats while your partner runs for a while. Repeato until everyone is sick of it. Or until each partner has done all the exercises.

Put your rock back (hurray!) and get in teams of 3 (crap!) while we mosey to the covered awning. Shoot, only 5 minutes left? Audible! (I thought Deadwood was Qing Swarm, not Impromptu.) Grab some wall and do Donkey Kicks. 10 on my up, hold it for 10 seconds. 9 on my up, hold it for 9 seconds. 8, 7, 6…OK, we gotta get. 2 minutes. Time to hit the jets back to COT. YHC prefers picking up the 6 over any form of Mary. Not everyone does, so YHC generally provides an alternative and in this case it’s Burpees. So if you don’t want to pick up the 6 then do Burpees til everyone is in.

Moleskin

The Beast took a bit longer than expected so I had to cut out a good chunk of the weinke. No worries, we’ll just use it next time.

A few of the Respects made mention of their difficulties “getting it up” after the Big Boys. They make pills for that, I hear.

Announcements

  • Ackbar talked about a family in need. A grandmother is raising several kids from ages 2 to 9 and their just treading water. There’s an Amazon wishlist for both necessities as well as gifts for the holidays. Link will be in GroupMe so look for that
  • Q School tomorrow at Calvary Church headed up by Orange Whip. Sign up here: https://teamup.com/ks5u7ww6neyn6uw1g7/events/822708088
  • Commitment SIX Year anniversary tomorrow
  • Catfish on Q at Homecoming

Thanks Ackbar for taking us out

 

Back to the Shadows

11 guys fought the cold to come lift blocks at a 0.0 workout.  I arrive early to get the playlist set.  New faces so I go introduce myself to.  (Kotters Bookworm after a 2 year hiatus).  DiCCs given.  Lets get started.

WARM UP

10 Atomic Merkins

10 Block Jumps

 

THE THANG

Jack Webb of Block Jumps as the 1 and chest press as the 4.  Thanks to Posse, Mayhem, and Dough boy for helping with counting.

Line blocks up on the curb and do an assortment of foot release squats, toe taps, and one legged lunges while one pax at a time takes turns wheel barrowing 6 parking spots.  I don’t have a name for this so I will go with Wheel Barrow – but you take two small plates (2.5 lbs) and put your feet on them.  Plank position and bear crawl except you don’t move your feet….you kind of drag them.   (If you were at my last Diesel Q, we did them then).

Line up blocks at the end of the parking spaces away from curb.  30 air presses block presses (thanks Jwoww for the correction), crawl bear towards the curb, and 10 feet on the curb dry docks.   3 Rounds.  I was called out by Posse for “Don’t Q it if you can’t do it”.  More on that in the Moleskin.

Partner up.  P1 does Curls while P2 is the timer with 50 toe taps.   Bread Bowl living dangerously today asking me if 1 is 1 or 2 is 1 (For those that don’t know, when I asked I always respond with 2 is 1).  Do this three rounds.  Mayhem with the tongue in cheek feedback that Diesel is a no cardio site.  I shut that down quickly reminding him that its a no running site, not no cardio.  Now get back to toe tapping.  Posse with feedback that it looks like we were doing some Irish jig and we needed Irish music.  He jokingly asked if Springsteen had an Irish Jig (actually yes – American Land).

That’s it.  Circle up for COT.   Damn it, winkie is done and we have close to 15 minutes left.  How did all that only take 30 minutes?!

Stay with your partners.  P1 does curb dips and P2 is the timer with (licks finger to check the wind) 12, yes 12 In/Outs.   3 Rounds.

(Sill more time???!).  Jwoww asks if he needs to jump in with some special merkins.  Hell No!  I’ve seen your special merkins and they are only possible for people under 200 pounds.

Back on the curb for Hungarian Get ups???  (Thanks Golden Plates for the attempted naming).  So its a Russian Get up, crawl out to do a merkin, crawl back and do another russian get up.    Do 10 on your won.   Posse with the call out mentioning Russian Get up’s have made an appearance at my last 3 Q’s.  Yes…another sign that I’ve Q’ed too much – same stale workout moves (see mole skin below).

Circle up for more curls.   21’s  7 bottom half curls, upper half curls, and full curls.  Biceps aren’t burning yet, lets do 7 more curls.  And while we are at it lets just finish out a second set of 21’s so bottom half and top half 7’s as well.

Watch Check….3 minutes.   10 block jumps on your own.

Watch Check….2 minutes.  Aussie Burpees.  Watch Check….keep doing burpees.   Mayhem tells us we have 20 seconds left….keep doing burpees…..Time.

 

MOLE SKIN

  • Not my finest work today.  I’ve left some Q’s before and thought “I really kicked their ass”.  I didn’t have that same feeling today.   It was a last minute thrown together Q without much thought to timing.  My apologies guys.
    • On that same note…lets cover the title – Back to the shadows.   I’m typically a 10-12 Q’s a year type of guy.  While preparing for this Q, I was beginning to feel like I was over doing it.  I glanced at the wonderful database Deflated put together to find this is my 26th (is that right???!) Q this year.  What the hell?  Scroll through the names to find I’m in the top 5 and above both Deadwood and Zinfandel….yup, time to slink back into the shadows…I’m Qing too much.  No one wants to be led by the same guy that often.  Time for some of you guys that have only Q’ed a couple times to step up. (Checks calendar to see Draper, Chatter Box, Cat Fish, Schnitzel, High Hat, and Ricky Bobby on the calendar for this next week.  Lets keep it going!).
    • So why volunteer to take Diesel you might be asking (your not, but I’m going to answer it anyways)?  Because week in and week out I look at the schedule and it shows “Diesel – TBD” or one of the site q’s is leading it (yes, there are exceptions).  Are the Diesel Site Q’s bad at asking other people to Q their site, or are the people that go to that site not stepping up to lead (another core F3 principle)?  I actually don’t know the answer to that question.  Maybe my perception is wrong.  Either way, I’m calling out Diesel pax to step up and start leading workouts (Hint, per the calendar no one is scheduled to lead again next week so go get with Brutus and tell him you want to lead.  And Brutus, get off your ass and go find a Q).
  • Welcome back out Bookworm.  Posse has apparently been EH’ing him while seeing him out walking (Sound familiar Drive By?).  Hope to see you out at some more workouts (Mash 6 days a week has no running).
  • And lets give a hand to OG Posse.  Not only EH’ing random guys walking around his neighborhood, but following through to make sure he came to the workout….and also bringing extra gloves just in case he didn’t have any.   Wow.  Way to raise that bar.
  • No Site Q’s today.  Both had semi valid excuses.   Chastain Q’ing another site (is that an excuse though?) and Brutus out with a bad back (is that an excuse though?).
  • Mayhem was near me and giving me plenty of feedback today.  Apparently my constant zingers about mashers being late has been both registering (way to be on time lately guys), but also upsetting.  We learn in Q Source about Candor – graciously telling the truth.  I’m really good about the truth part (or at least giving my opinion) but not the gracious part.  So I will apologize for my communication style, but not for actually telling the mashers to get their act together and be on time to COT (another core principle of F3).
  • So the whole being called out by Posse for “Don’t Q it if you can’t do it”.  (Hint, here is where you can check out because the next paragraph will just be a lot of excuses).  So in addition to the rotator cuff issue that constantly nags me, I have an elbow issue that comes up from time to time.  I hyperextended it playing pick up basketball in my teens and it comes back when we do a lot of bear crawls (or when I play tennis – so I don’t play tennis).  I did the wheel barrow thing at my last Diesel Q and it (elbow soreness) came back with a vengeance.  Its kinda been popping up during bear crawls.  Recently (in the last two weeks, its been hurting more – thus I didn’t do the bear crawls at Watchtower Tuesday).  So after doing the wheel barrow things today, it was really hurting.  Should I have audibled and not called a crawl bear…probably, but I didn’t.  And Posse did the right thing calling me out for asking others to do something I wasn’t willing to do (though in my defense an injury that I had just sustained was preventing me).  Anyways, there’s my defense of violating ANOTHER F3 principle – Don’t Q it if you can’t do it.
  • So I’ve managed to piss off Diesel Site Q’s, Diesel Pax, and Mash Pax in this back blast so perhaps we will just end it here.  I will go back to the shadows to study the chapter on Candor in the Q Source book as obviously I still need to work on my graciousness.

ANNOUCNEMENTS

  • Q School tomorrow at Calvary Church.
  • New <SPACE> Town Elementary Clean up at 8:30. (Thank you Posse for clarifying the space).
  • Christ Closet Saturday Give Away.
  • Prayers for JWoww’s wife struggling with brain micro bleeding.

Listen to the Children’s Laughter

The evening was perfect. The table was set. Candles lighted to bring in the sunset from the Westward sky.

The change of venue to the table on the terrace was a nice touch by the Matre’ D.

13 men with children in tow arrived for the 5:30 at the best eatery in town. The specials tonight were Spaghetti legs and Perfectly charred wings and thighs.

Warmorama:
Mosey from HS lot to the traffic circle via the sidewalk for stretching and planks. We were joined by C3PO, Johnny5 and T1000 as they were fashionably late.

Thang:

Mosey to the awning at the HS gym for Triple Nickel- Run up stairs to wall at gym entrance for 5 Mike Tysons then run down sidewalk to tip of the spear for 5 Big Boys or 5 V-ups(your choice) R/R for 4 more rounds. Planks for the 6.
Mosey to sidewalk near Poop Palace and grab a lifting rock.

Here comes Chatterbox and Ruckin to join the party of 16 to make it 18. (Seems they stayed at the bar a little longer to finish their cocktails). Spread out on curb and do 25 curls. Lunge walk to other side of drive and do 25 squats and Lunge walk back to your rock for 25 Overhead presses. Lunge walk to other side of drive for 25 Carolina dry docks and lunge walk back to your rock.

Return the rocks and mosey to Wood benches at Middle School for 25 dips and run to MS entrance and do 20 step ups on picnic table benches. R/R doing 15 & 10. Then do all again for a second round. Al Gore for the 6.

Return to COT for cool down stretching and ending with 1:00 of have a nice day.

Was nice to end the way we did. The peaceful sound of children laughing and the faint sound of life moving around us for a solid minute where we could put everything we’re carrying down and just lie there and listen. Reflecting on my expectations of the minute-long have a nice day was that it would be quiet without anything to distract from the serenity, however, I found it much more peaceful to hear those kids laughing and really made the brief moment that much better. ”And now deep thoughts… by Jack Handy”

Announcements:

Waxhaw AOs shutting down for Thanksgiving to encourage support for Turkey Trot-like activities that are important to each of us. Several from which to choose.

6 year anniversary at Commitment on Saturday.

Blue Screen took us out with a prayer.

Not Playing with a Full Deck

Starting the morning at 38 degrees can always be painful but feels like heaven after 10- minutes. DiCCS were given two minutes before 5:30 and the team was introduced to a deck of playing cards.

Four PAX were assigned suits with a corresponding pain exercise: Posse hearts Jump Squats, Everyone forget (lol) spades Bonny Blairs, Chatter Box clubs Speed Skaters, and Everyone forgot (lol) diamond Big Boy sit-ups, and Premature joker for dealers choice of 25 of any exercise. PAX started off 600M Mosey to the front of the school for a “simple” warmup.

20 SSH

15 Imperial walkers

Calf stretch 15 seconds per leg

Left and right runners stretch

Mosey around to the side of the school to start the THANG

The Thang

Started with Paula Abdul by running to second light pole and back one to flip first card. After completing 10 Paula Abdul’s and the all cards showed speed skaters, bonny blair, and jump squats. It became clear to me quickly why I sucked at IPC. PAX proceed to next parking lot and circled up to flip 15 more cards. Somehow, no one remembered the correct suit for spiderman merkins…hmm. Yeap, more legs and the PAX was happy! Last card flipped, the joker which meant dealers choice and good time to do 25 burpees.

Mosey another 400M and decided to take a small break from running and started walking lunges the distance of two light poles. Legs were on fire and headed to the cafeteria area to circle up and flip 15 more cards. Again, we all forget the spiderman merkins suit. However, as luck would have it, the joker was flipped. Dealer decided to do 25 spiderman merkins. Mosey back to COT parking lot to flip 15 more cards and at this point legs were shot!

PAX was shy by 5 cards and ran 2.8 miles. All said and done, over 100 bonny blairs, 100 jump squats, and 100 speed skaters plus Joker wild. I am sure walking downstairs will be fun.

Everyone pushed it today and got in a good workout being hump day. Great job!

Announcements

Q-School 10/21 Area 51 Calvary Church

Chicken Little will lead a Turkey Trot Thanksgiving Day and post info on The Playhouse and NewsChannel.

VQ Asylum Schnitzel

Prayer Request

Kelli Niro (premature wife) and decided not to take the medication

Block Party

***POSTING ON BEHALF OF SWEATER SET***

30 brave men dug their cold weather gear out of storage for a below 30 degree workout and signed up for an adventurous morning!

Warm Up:

Mosey to the bus lot and circle up:

  • SSH
  • Imperial Walkers
  • Low Slow Squats

The Rolling Hills of Olde Providence:

Starting at the entrance of OP, run to Foxworth with exercises at each streetlight (5 Merkins on the left, 5 Squats on the right).  Lunge walk up Foxworth and then a Mosey to YHC’s house to begin the fun.

Cinder Block Relay:  Break up into groups of 3 and traverse Bedfordshire to Foxworth, handing the cinder block off to your partner at intersections.  Mary and plank while you wait.

Mosey down Bedfordshire to Knightswood and do 5 burpees at each stoplight on your way back to Windyrush.

Once back at OP Elementary we did a variety of partner exercises (Dips, Carolina Dry Docks, Wall Sits and Step Ups).  Was it variety or struggling to fill time?…..

Mosey back to launch for some quick Mary and DONE!

Moleskin:

The most Epic move of the morning was the turnout and donations of food for Loaves and Fishes.  Blown away at the impact of F3Nation and what the Lord can do as we live out Proverbs 27:17, “As iron sharpens iron, so one man sharpens another”.

Announcements:

  • Orange Whip is hosting Q school this Saturday after Rock Zero.  Come workout at 7:00 then join the instruction.  Whether you’ve never lead a workout, need a refresher, or want to get better, its a great opportunity.
  • Great turnout to start the Area 51 food drive for Loaves and Fishes (see Udder’s picture on Slack), but it’s not your only opportunity to give:
    • Next opportunity is Saturday at Rock Zero – 7:00am workout
    • If those options don’t work for you, reach out to Voodoo, Cheese Curd, Hoover, Orange Whip, Geraldo, Flipper, or Udder to coordinate a drop-off.
    • There is also an Amazon wish list (check Slack for details)
  • There was a peaceful transfer of power as Gummy has fulfilled his reign at Hydra and Sprockets decided it was easier just to move away.  I’m sure there was a big push by Gummy on who would make the introductions, but it was Sprockets displaying his poetic prowess and subtle jabs in introducing Jet Fuel and Slingshot as the new Hydra Site Q’s.
  • Sprockets last Area 51 Q (until we put him on the schedule when he’s in town) is December 5th at Rock Zero.  Come see him off and celebrate his birthday!

 

Rusty The Q

Moving to Waxhaw in August has been great.  Especially meeting a lot of new guys at the Waxhaw AO’s. My first AO nearly 3 months ago was The Body Shop… so how did I get on the Q schedule after so long being absent from it?  Just a driving need to give back.  What everyone finds after joining F3 is the amazing support structure. Like most of you this last year I’ve leaned on a few great guys and really was feeling the need to lead again.  My absence isn’t important, the important thing for everyone, especially the new guys, to understand is – no matter how great or inconsistent your Q turns out – the men of F3 have your back! No exception today.

I had a few inconsistency’s this morning…my cadence was atrocious. At the end, Longhaul said it took me 45 minutes to get it right. LOL My second was planning, these always look good on paper and I had it drawn out perfectly, or so i thought.  My main issue was basic math. In a typical boot camp we get roughly 2.5 miles.  That’s nearly half of the workout.  I had this great idea of looping the AO twice and if you’ve ever been to Rea View Elem, you would know it’s not that big.  Great AO, just bad planning. We covered 1.5 miles after two laps. Unfortunately the basic math here is i would need about 35 minutes of exercises to even get close to 45 minutes of work. This left me ad-libbing for nearly 20 minutes. Much to the chagrin of the group.

The Thang:

Disclaimers are pretty long now covering the headlamps, CPR and a phone, start early!

Mosey down and around the track… it’s not confirmed yet, but looking back, was I supposed to warm up the Mash Unit also?  Was this my third “inconsistency” of the morning? Oh boy…sorry guys.

Circle up by the around track to bball court

Warmup

SS hop – cadence 25

2 burpees

Merkins – civilian 20

2 burpees

Lunges – civ 10 ea leg

2 burpees

Big boys – civ 20

Mosey

Behind school – Center building

Grab some wall for 7’s

Mike Tysons / Donkey kicks

Mosey

Parking lot

Bear crawl each parking spot – Merkin at each stripe x10

Mary – knees to chest / Amer Hammer

Check time – trouble is brewing…we burned about 10 minutes

And here’s what I left off that probably would have saved the day…dang it

Triple nickel on hill, merkins / squats

Lunge walk end of parking lot

Mosey to start / Decline merkins and plank jacks

Repeato – Mosey – around track to bball court – So we repeated the above and I still had about 20 minutes to go.  Adding the triple nickel and lung walks likely would have gotten us there.

Longhaul to the rescue with a rock pile not to far away – mosey to the pile and we did three rounds of bicep curls, tricep extensions and overhead presses. Mixed in a few more burpees and some mary.  Das Boots showed his juggling talents with two rocks and Sugar Daddy awarded the “Chain of Pain” for lifting the heaviest rock through three rounds.

Mosey back to start for plank jacks, mary and rounded out my cadence practice with some squats.

Great work by the crew, very little mumble chatter except during the second round of Mike Tyson’s. We worked the body and the brain today.  Appreciate the opportunity to lead!

WELCOME – FNG Steve Martin – The Jerk

COT – Thanks for the take out Das Boot

Announcements:

There is a lot going on in Waxhaw and SOB. Tons of opportunities to give back. Take a look at Slack and GroupMe for ideas.

– Q School – If you haven’t Q’d yet this is a great opportunity to learn from some of the best (and a great time for a refresher if it’s been a while like YHC). Calvary Church this Sat at 7:00 AM.

– Service Project Saturday 8:30 – New Town Elementary (Watchtower AO) – spreading mulch and various other items.

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