Via Tool Time (for his VQ):
Had the honor to VQ today thanks to @Glidah, @Fusebox, and @Brutus for
marketing such a large group. What better way to have your first VQ then with such a
big group!
Warm up time:
Started with a light mosey to warm the body up.
20 x Side Straddle Hops
Then 20 x Imperial Walkers
Then 20 x Toy soldiers
Then Calf stretch
Followed by Back stretch
Following our lite warm up we would mosey to our first stage out of 3 stages, on the
way to Stage one the heat started with @Brutus and @Glidah talking smack about
my counting, sure we may have missed 1,2,3 a few times but we got the job done.
Continuing our Mosey @Brutus kept talking so I decided we had to pick up the
pace/workout reps to keep him quiet. 😉
And the sweat begins:
Each PAX grabbed a medium weight rock (what a medium weight rock now I think to
myself?)
5 x sets of the Following: Working from 10 reps each down to 5
Each set consisted of 10x Curls, 10x shoulder press, 10x triceps (working each round
down from 10, 9, 8, 7, 6, and 5)
Each set was followed with a faster than jog pace up and down the Five Stones
entrance (if I had to guess a ¼ mile maybe)
After complete, rocks were put back in the rock pile and a “slow mosey” (@Ice9
doesn’t know what slow is so we moved at a good pace to the next stage). The next
stage (Stage 2) was at the backside corner lot of the church/school. Each of the
PAX would start at one side of the parking spacing working head on to the next
parking space.
3 x sets of the Following:
30 x squats
The PAX would then move to the opposite parking spot doing a Bear crawl/ Merkin
Thanks to @Ice 9 we now call this the “Bearkin” (If this has been named already
please call me out on it and its all yours!)
Once on the opposite side the PAX did the following
20 x Bombjacks
So now that we have completed Stage 2 it was onto Stage 3 for the finish line, the
PAX now would Mosey to about where we all parked in the main parking lot for the
final push.
The following were completed at stage 3
Run at a quicker than job pace to the first island (about 30 yards out)
Then 5 x burpies and run back to start
5 x big boy situps and run to second island (about 40 yards out)
Then 10 x burpies and run back to start
10 x big boy situps and run to third island (about 60 yards out)
Then 15 x burpies and run back to start
Finish with 15 Big boy situps
And….we were just about done but we still have 4 min on the clock.
The following was done to cool down
Mosey around Mt. Chiseled.
Last two minutes consisted of planks with the PAX!
This completed our workout, everyone was soaking wet by the end with no rain in
sight! Good job everyone keep up the hard work!
Announcements:
Q School – July 25 th (sign up if you have not done so already)
Blood Drive – Fuse Box has enough people now to get the drive going but will need
volunteers to setup and run the drive. Two 2 hour shifts with 2 men at each shift (He needs 4 volunteers)
Pax Challenge- About 8K raised, raffle going on for Laz-Boy Furniture don’t miss your
opportunity for a new couch for the man cave!
1776 Challenge this Sat at Black Hawk. All other Saturday AO’s will be closed to converge at Walnut Creek Park.
Men’s group meeting Monday night to start a new series meeting at Ackbar’s church
(Pizza and Beer)
9 PAX made their way to #F3Skunkworks for some KB work on a pretty muggy, yet clear day, of which there have been few. Here’s how it went.
The Thang:
The PAX was properly disclaimed and took off for a lap around the track without our bells.
COP:
The Thang:
We returned to our bells, and proceeded to complete 2 rounds of Upper Body, Lower Body, and Core exercises cycling through in that order. In between we took a lap around the track.
Upper Body
Lower Body
Core
Mary:
Moleskinny:
Announcements:
Its’ official, today marks the beginning of the second half of 2020. 17 PAX (including one 2.0) decided to kick it off by making themselves a little stronger. Temperature was acceptable for July 1st but the humidity was @ 100%. YHC broke a sweat just delivering the disclaimer.
Here’s what went down.
The Thang
Mosey over to the far parking lot for a little warm up.
Warm-Up Exercises in cadence:
Mosey over to the rock pile. Pick your poison and set up in lot next to rock pile.
WAVE 1: Rock/Burpee Set (3 Repetitions)
Return rocks from whence they came. Head down the long straight and over to the Avenue of Trees.
WAVE 2: Avenue of Trees (Triple B’s)
Mosey over to the light post in the middle of the larger parking lot section. During this run, Stone Cold asked if we would be making a detour into the playground sand to do a set of “Sugar Cookies”. Not 100% sure what that meant but am tucking that away for a later Q. Appreciate that Stone Cold.
WAVE 3: Starfish in the parking lot
Plank variations while we wait for the 6 to get in. Last stop, the North Face.
WAVE 4: North Face Loop
Mosey (drag ourselves) back to Launch Point
Just enough time for Freddie Mercuries x20 and then called time. Followed by Countorama, Nameorama, and YHC with the takeout prayer.
Moleskin
Announcements
Final Thoughts
SYITG.
WOW!!! This event was a great success and I think we can all attribute it to all of us being a part of F3. We only know how to do things one way and that’s Kick Ass! From the planning, set up, and our efforts in pushing through when we thought we couldn’t.
There were 31 racers, 7 mashers/helpers, and 2 FNG’s.
DiCCS
Cell phone, CPR, F3 or Cuthbertson Liable, and are we ok with everyone starting together.
Warm up
Mosey around the soccer field
Circle up
SSH x 20
MTC x 18
Calf Stretch (EB)
Hip stretch
The Thang
We all headed over the starting line for the launch. Posse was our official timer and Ipad in hand. Bang! Off we went up the path and since Tobi was taking pictures the PAX took off at a blistering 5:30 pace. The camera always adds to the adrenalin. Gotta look good in front of the camera.
We darted down behind the retention pond to the first obstacle, the Zig Zag hill run. This ended up being the only part of the course that had mud which was unfortunate.
Up to the spirit trail we went. This is when things started to thin out a little. On the back side of the trail was the 40yrd Lunge walk. As we headed back to the exit of the trail, we had our 3rd obstacle, 20 Bomb Jacks. As we exited the trail and followed the tree line, we came upon the suicides station. Once that was completed, we continued to follow the tree line to the crazy cabin guys house for our first non-running/leg exercise. By this point my legs were felling a little beat. 40 Merkins then into the first of 2 Bush whacking runs.
The leaderboard was pretty tight with Wolverine leading the charge and Hollywood, Squeegee, Easy Button, Kid Rock, Transporter and myself right there. Popped out of the woods for 100 SSH, now that took much longer than I thought, and it was hard to count that high while trying to breath. Back to the woods to the HS spirit rock for 40 Dips on the curb. The 25 Mike Tyson’s station is where Wolverine started to pull away from the rest of the pax. Around to the bus lot and MS for Bunny Hops and Up and Over tables. Looking back that was the break before things got really tough. The Army crawls across the field was the one station I didn’t realize would hurt that much. I tried to grab Kid Rocks foot to slow him down, that didn’t work. Then came the gauntlet of Burpee Ladder 1,2,3,4,5, 100-yard Coupon Carry, and 100-yard Bear Crawl. All I could hear was “Brock your almost there”, “don’t stop”, “keep moving” and “don’t quit”. In case you don’t know the movie clip.
We all know the school campus so well but not many knew about the back trails. When it rains they are usually under water. Not gonna lie I has hopping for rain to help with the “Spartan” race feel. We did a quick 25 Donkey Kicks before heading into the non-muddy trail. Popped out of the wood for a BONUS 50 Merkins. Bonus does not mean optional. All I know is Easy Button ran right by it before I yelled at him that it was not optional. Based on Recalc’s GM post on Saturday there may have been more people that skipped the Bonus. The hill coming out of the woods was long and tough. Not sure about the rest of you but I could hardly breath for the last Gauntlet of 25 Curls, 25 Shoulder Press, and 25 Swings. Sprint to the finish line.
The course ended up being a little over 3.5 miles.
Hats off to Sledge-O-Matic for pushing through when I’m sure he didn’t want to. He had his brothers right there with him pushing and motivating him.
Be on the lookout for the next event in 6 to 8 weeks. Planning committee already has a few ideas. There will be a return of the Waxhaw Spartan in the fall.
Thank you:
Easy Button, Glidah, Deadwood, Kid Rock, Wolverine for planning and set up
Tobi (Down Pour’s wife) for pictures. Will be posted on her website this week at tobistimelesstreasures.com
Blue Screen, Kid Rock, Easy Button, Shop Dawg for donating bananas, water, coffee, and donuts
Posse and Centerfold for helping with time and field directions
Also want to throw a shout out to Centerfold for his custom coupons. The work you have done is amazing. The Pax are greatly appreciative of the thought and effort you put into a $1.92 cinder block.
Coming back from Charleston being away for two years and finally dipped my feet into Q’ing again thanks to a Rugby punt to the ass by Rockwell. Always kicking it up a notch!
Warmup time:
Started with 20 x Side Straddle Hops
Then 10 x Imperial Walkers
5 x Slow Count Merkins
5 x normal pace Merkins
5 x slow count Mountain Climbers focusing on stretching.
5 x normal pace mountain climbers.
A little mosey around the parking lot to warm up some more, intertwined with butt kicks, side running lunges, and the start of the dreaded overhead clap. Little did the PAX know that I was smiling inside knowing what was about to destroy their upper body/shoulder. #stillhurtat3pm
Focusing on destroying our legs and getting faster we focused on the killer sprint and squat combo that I have learned to love. Mix in some David Goggins and releasing your mind to overcome and not think about pain, I think we managed The Thang pretty good.. hahah
Da’ Thang:
Broke up into 5 groups of 4-5 PAX to acquire spacing in between and so we don’t touch each others pretty faces. #COVIDBSTHANG
4 x Rounds of the Following:
1 x Sprint down the entire double wide sidewalk
1 x 50 Air Squats
1 x Merkin position while waiting for 6 to finish.
(Q to motivate and push you hard)
After complete, a slow mosey around the school to the picnic tables. Little did the PAX now that Cherry’s were there favorite fruit. #diabolicallaugh Partnered up and the fun began.
3 x rounds of the following:
1 x Partner Assisted 25 Shoulder Presses
20, 25, 30 x Overhead Clamps
Cherry Pickers until the Q had to stop.
25, 30, 35 x Seal Claps
25 x Dip OYO
So with 6 minutes to spare, I didn’t have the time for the Mighty “Mucho Chesto” but I can save that for another day.
We moseyed down to the start of the “doublewide” sidewalk and jail breaked to COT via a backward run….focus on those hamstrings!! At this point I wish we had some burpee time, but as always….there is more room for next time.
My hammy’s were on fire at this point and I don’t think there was a dry shirt in the group today. Can’t hurt me……Mind over Body…….
COT: Don’t forget Q School slots coming up soon….July 25th. Site Q school……July 18th. Good leadership opportunity!!
After COT performance…… F3 Charleston always says the Pledge of Allegiance after their workouts…..so I brought that into play for all those who were interested in joining in.
Stay hard!! Heisman Out!
With Monday mornings not exactly being anyone’s favorite, YHC thought it best to theme a workout on sucky exercises. Embrace the suck.
Warm-up: 20 squats, 20 merkins, 20 IWs, all OYO, run 2 minutes out, 2 minutes back.
1st exercise I hate: jump lunges, or Sister Mary Catherines. For ~6 minutes, alternate sets of these (10X) with sets of various merkins – regular, wide-arm, diamond, stagger right and left. I think we got five rounds total then run 2 minutes O/B.
2nd exercise I hate: donkey kicks. For ~6 minutes, alternate sets x10 with coupon exercises. Curls/tricep extensions, then rows and flutter presesses. Repeat each. Four rounds total, run 2 minutes O/B.
3rd exercise I don’t care for: bear crawls and crab walks. Each set is 10 paces out, 10 paces back, alternated with PAX choice Mary. 5 rounds total. 2 minutes O/B.
Finish it off with, predictably, burpees. To try and mix things up, YHC called sets where we do multiple merkins for every burpee. So for the first set, 3 merkins per burpee, x5. 2nd set was 4 merkins per burpee, x3. Think we got 4 sets total alternating with PAX choice exercises.
Announcements: DaVinci converging with Stonehenge this Saturday for July 4. Be on the lookout for info on the 5k/10k happening July 18 to support local causes.
Sure, why not. Lets create a little FOMO. Lets spread the word. Lets build some excitement.
10 pax showed up this morning at 9:00 am at Newtown Elementary for the weekly F3 Waxhaw Dad’s. Its open to kids and their dads roughly age 4-14 but the prime ages are 5-12.
So what do we typically do at F3 Dad’s? We’ve done obstacle courses, relay races, played soccer, treasure hunted, capture the flag, and water gun tag. Sound fun? Well it is. My 2.0’s love it. Its 45 min to an hour of them getting to do what Dad does every morning, build comradere with other kids, and see their Dad taking an interest in his and their fitness.
So what did we do today? I’m glad you asked.
WARM UP
Funky Mosey. (Whats a funky mosey?) Well its where the Q runs randomly all over the place. Grass, trees, left, right, change direction. You name it.
Circle up in what little bit of shade New Town offers. Handed the keys to the Q to the kids to let them decide what warm up exercises we did:
Little Biker Girl: 15 Side Straddle Hops
Spinnach: 10 Big Boy Sit Ups
The Great Bambino: 10 Dad Merkins (kids ride dad’s back while dad does push ups. A kids favorite….Dads, not so much).
The Meg: 50 Merkins (yes you read that right). I attempted to audible but the Meg was having none of it. With a little help, he knocked out all 50. Great job. (The rest of us just watched after we did 10).
Cheddar: Toy Soldiers
Flat Foot: Butt Kickers (with a snicker from some of the 2.0’s)
Little Biker Girl: Kereoke Right
Little Biker Girl: Kereoke Left
THE THANG
Find the hill at the back of the school. Section off into family groups. As a family, you have to go up and down the hill 10 times (Up and Down is 1). But the catch is that you could only go down and up the same way once. So if you ran down the hill once, you couldn’t run back down the hill a second time, you had to be creative. Some of the creative ways to traverse the hill were:
Short Mosey to Track for a relay race. Stay in Families. One person at a time run across the field to the other side of the track. Once entire family is there, one at a time run back. We found some competitive juices in Olive Oil on this one.
Oh look, there’s a half deflated soccer ball in the middle of two goals. Lets audible and play soccer…kids vs parents. Kids won 1-0, but parents had two shots on goal with wide open misses from Olive Oil (shes fired). I’m pretty sure she stiffed armed her youngest in order to get the open net shots.
Kids starting to complain about the heat. So lets head towards the cars to take a water break. Lunge walk up side walk. Frog hop in each sidewalk square. Mosey toward school stopping at the wall for 50 jabs and 25 presses.
WATER BREAK
Next was capture the flag water tag. Bailey’s vs everyone else (Fuse & Drive By + 2.0’s). There is a cone at each end of the parking lot along with a cooler full of soap water to use to refill (and kill corona germs). Object is to shoot the other teams cone with water. If they shoot you with water, you had the option to do one of these 4 things to be unfrozen: 5 Burpees, 10 Merkins, 10 Squats, or run back to your base.
Team Fuse & Drive by took an early lead employing a “goalie” and four attackers strategy. But the Bailey’s came storming back once they started implementing their diversion strategy. Final score was 4-2 (I think?) good guys win.
Finish off with a quick game of dueling water guns. Any one can challenge anyone to a dual. Parents vs parents, kids vs kids, or kids vs parents. Line up head to head in opposite parking spaces, on go, jump up and start shooting. Lots of fun here. Too many good battles to recount, just know everyone was soaked afterwards and loving it.
Return to car for one final WATER BREAK, COT, Prayer, and DOUGHNUTS! Oh, I didn’t go the easy route this week. Oh no. I passed two Dunkin’ Doughnuts on my way to the glory of all doughnut shops – Krispy Kreme. 2 Dozen original glazed and a dozen patriot doughnuts (highly recommend a box of patriots for your 4th of July celebration…they were awesome). Lots of fun had by all. If you haven’t tried F3 Dad’s and you have a 2.o aged 3-13, come give it a shot. Its a great way to spend the Saturday morning with your kids.
After 2.5 weeks away, it was good to get back out there with the pax to swing some bells at Meathead. I got there a little early to do some jump rope warm up with Rocky Balboa, I mean Wild Turkey. Unplugged was also out there doing some yoga to warm up the spine. We ended up being joined by a large number of pax, including site FNGs Kelly and Sweeney Todd. We also had a couple of otters in Smokey and Victoria.
Warm up:
Main Thang:
Repeato x 5. After each round of swings, perform a kettlebell complex (swing, high pull, snatch, clean, squat, press) with your non-dominant arm. After each round of merkins, perform the same complex with your dominant arm.
Overhead carries – 1:00 out with the non-dominant arm, 1:00 rest, 1:00 back with the dominant arm, 1:00 rest. Repeato.
Mary: 1:00 each of elbow plank, hollow body holds, and glute bridges
COT: Take a knee and thanks to Wild Turkey for the take out.
Announcements:
Moleskine:
Thanks to the Kevlar PAX for indulging my celebration of the best futbol team on planet Earth winning our 19th League Championship yesterday. Oh, you turds that still don’t watch soccer, it would be Liverpool Football Club I am talking about. Led to most exercises being called to 19, 19 counts, etc. Thanks to Bulldog for answering the PAX’ question on “why 19?” during the IWs.
Got to CD early, like a solid true Q should, and up came running your esteemed site Qs Whip and Fault Line. They had a nice glisten going on in muscle shirts with a solid 3 mile pre-run. Like, if testosterone was sold in a box, these two would’ve been on the cover.
They kept coming, some from the other side of the Prime Meridian. Good solid turnout.
Gave a terrible disclaimer, Geraldo said it was 5:30, so we left the lot.
Run down to quad for IW, LSS, MC, HRM…all to 19 of course.
Partner up for Alabama Slamma.
Quick mosey to front of church; P1 stays for called exercises, P2 shuttle runs to each median, to top of hill. Three rounds
Stay with partners, P1 does exercises, P2 runs around church. Three rounds
Go back to lot for a couple gassers.
They say we got in 2 solid miles.
done
Stories
As stated earlier, good turnout today, good solid chatter.
Bulldog answered the call to come back out to the gloom. He and Spackler were the kings of chatter this morning, surprise surprise. It was also good to connect Bulldog and Lorax, both of whom are Raintree boys, and soon to be golfing butt buddies.
The duo of Geraldo and Manziel were out front on most of the partner runs. Manziel has been doing some strong stuff building his endurance to 13.2 status, and Geraldo covers about .25 miles with every step he takes.
Nice to meet Chubbs. Young man dusted the best of em in the first gasser, think he blew a header while doing it tho.
Bounce was one of the ones I described having to show a passport to come out this far, good seeing you at Kevlar dude.
Lockdown was a Kevlar virgin and my partner today. Glad to see my advertisement worked during announcements at Hydra yesterday.
Also great to see BLC as well. Haven’t seen ole Big League in months, but he keeps going, and has the best merkin form in Area51. I think I said you could eat meatballs off his back. yikes
Deep Dish was my time compadre for the most part today. Although, he and Geraldo’s timepiece were off by about 50 seconds. DD’s was fast, hence why I kept going back to him.
After COT, Horsehead came back from his truck wearing a new, very comfy looking outfit. New fresh Gamecock t-shirt, sweatpants, and some Crocs. Fault Line said he should have a bowl of Cheerios in his hand as well. Would’ve gone well coming up from Momma’s basement.
Spackler claims today is the last day he’ll be Covid free, as he’s leaving for a bachelorette party in Nashvegas. Vaya con Dios mi amigo. Leave some Titos for the rest of the girls.
Announcements
Area51 convergence next Friday July 3rd. Joust, Centurion, Cerberus are all meeting at Kevlar at 6am. Hops and Ductwork on Q.