Swarm Backblast

Swarm Backblast

Handed the DICCS out and off we went.

Mosey around the front of the High School and around to the football stadium for warm up.

Warm up

20 x SSH

20 imperial walkers

20 x Mountain Climbers

Calf stretches, back stretch, jimmy Dugan….variety of old man stretches.

The Thang

Mosey to the island between the football stadium and high school and grab a lifting rock.

Round 1: lap around the island

Round 2: 20 curls with lifting rock, lap around island

Round 3: 20 curls with lifting rock, 20 mike Tysons, finish lap around island

Round 4: 20 curls with lifting rock, 20 mike Tysons, 20 derkins, finish lap around island

Round 5: 20 curls with lifting rock, 20 mike Tysons, 20 derkins, 20 step ups 2 is 1, finish lap around island

Round 6: 20 curls with lifting rock, 20 mike Tysons, 20 derkins, 20 step ups 2 is 1, 20 bomb jacks, finish lap around island

Mosey over to track only to discover that the gate is open. Just a hunch, but I imagine any upcoming Waxhaw express Q’s will now be located at the track.  We will just use the bleachers today though.

Round 1: up and down the steps across the length of the bleachers stopping at the bottom every other time for 20 dips.

Round 2: up and down back across the bleachers.  5 merkins every time you reach the top and 5 jump squats every time you reach the bottom.

Mosey over to road that leads in front of the high school.  Stop at every light alternating 5 t-merkins and 10 speedskaters each time.  Made it to the front of the middle school before we called recover and moseyed back to COT.

The Moleskin

Thanks to a great group of guys who joined me way too early this morning to run around the school grounds.  Mike Tyson’s and Derkin’s back to back was a dumb idea but I think everyone was too tired to complain about it.

The Waxhaw Express crew was doing what they normally do and make all things look easy.  Bottlecap and Tool Time set the pace and were way out in front of everybody.  Recalculating is currently reviewing the film on your curls though and I am worried that he is not going to let those count.  Dasher and Gerber, who did their exercises correctly were still not far behind you.

Down Pour and Sprinkles were spending some quality father/son time together today before college starts.  Cats in the cradle style.

Fuse Box made it out to swarm and is starting his transformation into a gazelle.  I expect we will start seeing you at ignition on Monday’s as well.

Zinfandel is still recovering from all the bad things he did to his body on his fishing trip but showed up nonetheless and improved.

LRC was a man down today but that didn’t stop them from making it a tandem workout today.  And if you have not seen the before and after pictures of Smithers please take time to look at them.  It’s amazing!

Premature is already in gazelle territory.  The guy is putting in the time at the hour-long workouts and it is showing.  Keep it up dude, it’s not going unnoticed.

Announcements:

  • Next Saturday is the Waxhaw Spartan Race at Cuthbertson.  Open to all Pax and 2.0s friendlyish. Cofferteria afterwards.  Sign up on GroupMe.
  • APB is out for Carb Load who was a no show.
  • Next Friday the 26th.  Graduation at Cuthbertson.  Q’s should stay away from the high school next Friday. Site Q’s please remind them.
  • F3 dad’s. Every Saturday at 9:00am at New Town Elementary. Bring your 2.0’s.
  • Q source. Friday’s and Monday’s after the workouts.
  • 4th of July party at 069’s house.  The party starts on July 4th and ends TBD.  Start apologizing to your M now.
  • Saturday 6/20 at 9:00am is a BLM march in downtown Monroe.  Meet up at 8:30am and march at 9:00am.  Should be at 15 to 20-minute walk.  M and 2.0 Friendly. Come out and support your local community.
  • Welcome Denis Kurudimov – (Schizo) to the group.  Glad to have you!

 

Thanks Shop dog for talking us out!

Return of the Uncle

Seems like everyone has 2 kinds of uncles that show up at the family reunions. You’ve got the favorite uncle that’s fun and maybe helped you get into some shenanigans when you were younger. Then there’s the creepy uncle that smelled funny, said inappropriate things, and everyone secretly hoped he wouldn’t show up to this year’s Thanksgiving.

Unfortunately for the 5 PAX at Diesel, we didn’t get the fun uncle…

Warmup

15 SSH
10 Slow Imperial Walkers
10 Moroccan Night Clubs
10 Arm Circles forward/backwards

The Thang

Each PAX is equipped with a coupon and 2 dumbbells – 1 minute per station – AMRAP, 15 second break between each 

  • Triceps Press
  • Rows
  • Chest Press
  • Curls
  • Goblet Squat
  • Shoulder Press
  • Squats/Lunges/Calf Raises – Your choice
  • Repeato for a total of 3 rounds

The REAL Thang

No, it’s not a Bottlecap appearance with some stupid Coke reference. It’s that above-mentioned creepy Uncle that no one likes. If you’re unfamiliar with the rules from last time, I’ll recap:

  1. One person nominated as the leader (YHC started out)
  2. The leader grabs a coupon (35-38 lbs) and calls out an exercise
  3. The remaining PAX pick up two dumbbells (10-12 lbs each)
  4. The leader begins doing the called exercise and PAX follow until the leader says “Uncle”
  5. Rotate the leader role the next PAX and repeato

That’s it. Seems simple. Seems like the leader would be the first to tap out since he has the heavier weight. Not always the case. Some kind of pseudo Q juice drives the leader to push through the pain so that he can inflict more pain on others. It’s evil. It’s brutal. It’s the kind of horror your bad uncle would think of to torture you when you were a kid. Kind of like putting you in a headlock and giving you a noogie until you say “Uncle!” But enough of my childhood…

Moleskin

I’m sore. I’m sure others are too. Maybe not Ditka, though. He missed the memo about Diesel moving back to a 5:30am start time. Centerfold is probably OK too since he didn’t show up. Damascus probably went to the wrong AO again and was too embarrassed to admit it so went back to fartsacking. Ah well, the rest of us go in a solid 60 minutes of pain. That’s right, Diesel is now an hour long workout. It seemed right. It felt right. It IS right.

 

Clyent Dinner – Stadium Style

Warm-Up

DiCCS given.

Mosey around Middle School parking lot.  Return for some stretching (SSH, Imperial Walkers, MNC, Mtn Climbers, Calf Stretch).

The Thang

Mosey to high school back parking lot.  Learned from my VQ and decided to simplify things a bit with some fun.  Ran the 4 corners of H2H, Sp Skaters, Hurleys, Big Boys – 25 each spot then return to middle for 2 burpees. Each corner was named Beuhrle, Contreras, Garcia, and Garland.  Any who could state the significance of these names won 5 burpees to give to any Pax.  Completed the round, then rinsed and repeated for 20 each.

We then formed two lines and executed the Merkin-Mosey in the same fashion as an Indian Run.  Was a pretty long way back I have to admit.  Still 10 minutes left and back at the COT.  Repeated the 4 corners but only 15 each.  No one guessed the trivia, so I had to spoon feed many hints – very disappointed.  Still 4 minutes left.  Jogged and sprinted the parking lot and returned with 10 seconds to spare.

Moleskin

It was good to see three 2.0’s out.  It was also Zin’s first opportunity to meet the second half of the Wet Bandits as Drumstick made his Clyent Dinner debut.  Thanks for kind words afterwards by everyone.

Announcements

F3 Spartan Race June 27, Fourth of July 4 miler race Uptown, 100 PAX Challenge, and something new to look forward to…???

Grand Opening – THE BODY SHOP

25 guys showed up to get their oil changed the grand opening of the BODY SHOP (Bootcamp at Rea View Elementary on Thursdays from 0600-0645).  YHC arrived early and got lots of PAX help gathering some rocks for transport to the main garage.

DCCS given

  • Disclaimer (not a professional mechanic, modify as needed, not wanted)
  • Cell phone (who is going to carry once Goodfella has his 9th kid?)
  • CPR (a couple customers looked all too happy to pucker up)
  • Safety (watch the random tools laying around . . . And for cars speeding into the garage parking lot)

THE WAITING ROOM

  • SSH, Merkin variations, PP, MC, Imperial Squawkers

CAR GOES UP ON THE LIFT

  • Partner up . . . 1 customer and 1 mechanic
  • Customer runs up and down the hill 3 times
  • Mechanic does exercises until customer complains enough returns
    • Tirechanger (NEW EXERCISE): Low squat with rock, push rock out, turn rock clockwise/counter, and then stand up
      • Repeat 10 times
    • Overhead press with rock:  Repeat 10 times
  • Do this four times for all 4 tires

MIKE “THE MECHANIC” WEBB time

  • First with no rock:  1 x Derkin on curb, bunny hop across parking lot, 4 Dips on curb
    • Repeat until 10 Derkins and 40 Dips
  • Second with rock:  10 x squat straight arm front raise, move to back for 40 checks of the oil chest press
    • Repeat descending until 1 front raise and 4 chest press

Mary to almost finish out . . . End with the Have a nice Day (30 seconds of awkward silence)

Unlike a real body shop, THIS Body Shop finished on time except for the 12 minutes of announcements

THE INVOICE

  • Body Shop is F3 Waxhaw’s 18th official workout (you know Bushwood is jealous of that number) . . . Spread the word to your friends during upcoming Zoom calls BBQs
  • Well done and a big THANKS to the Site Qs: Centerfold, Boitano, and Das Boot . . . Not only did they build a great ShovelFlag (with a Tire Iron), they got to the site early to help with rocks/direct traffic, stayed with the 6 during the workout, and then stayed late to help clean up the rocks garage bays
  • Great job by the MASH unit (Centerfold, Ditka, Damascus, and Riddler) . . . It is very important to stay engaged with your F3 brothers and this is a great way to do it.  Bring a cinder block and get to sweatin’ and enjoy the gloom with your bros again.  No excuses.  Reach out to Centerfold to find out where they are meeting DAILY
  • Nice work by Kenobi showing up for the second week in a row . . . Apparently the staff treated him well enough the first week
  • Great meeting Fruit Loop and Prohibition . . . And awesome to have Midriff and Chopper show up again
  • Thanks to all the “Waxhaw Regulars” who made a special trip to help launch this site . . . It doesn’t go unnoticed

FINAL BILL

  • Growth is F3 is good.  Guys stepping up to lead is the goal.  This group is not run by anybody.  We all need to pitch in.  Get out of your comfort zone and jump into the next F . . . Read this link if you want to understand more What (the) F?
  • Save the Date:
    • Saturday July 25th:  Q School – If you have Q’d 3 or less times, you should attend.  This will be a morning workout with some helpful hints/ideas/truths about leading an F3 workout . . . If you have been to a bad workout, you KNOW that there is a difference between a good Q and a bad Q . . . Don’t be THAT guy . . . Take it seriously and attend.  You will be glad you did.
    • Saturday July 18th:  Site Q School – An opportunity for those who have been around 4+ months, have been to Q school, had multiple Qs, and want to take the next step of helping out and potentially being responsible for a Site.  What does a Site Q even do?  It’s not a very time-intensive role but there are several important things you need to know to be successful and make sure your site is welcoming and growing
  • BODY SHOP:  Name comes from our first exploratory workout a few weeks ago when the PAX in attendance, after COT, changed a flat tire on one of the school workers’ cars.  Simple, yet great opportunity to serve.  And always better to serve alongside brothers than alone.

YHC took us out with a prayer of hopefulness . . . That this AO and these men would be used in a mighty way to reach lost men

Piece of Cake …

Is what I thought today ‘s training would be … but I might as well forget about their being any “easy” interval days.

The Thang

DiCCS given, let’s mosey … about 1 mile, switched into some “Bratwurst” warm-up drills (have to be there).

Everyone ready?  Hit start on Garmin and we are on our way, we started much faster than we actually ended up, hard to manage that initial starting line adrenaline.  Today’s workout was pretty basic and I thought would be very manageable.  We ran for 10 min at T pace (about 1 min/mile slower than your 1 mile race pace).  After 10 min, we get a 2 min recovery.  Repeat 3 times.  The first two rounds were not that bad, but man did the third round suck.  Leave it to Bratwurst to figure out each and every week how to “break” us with some new workout.

Moleskin

We all took turns leading and pulling each other along when needed.   Ice 9 was always close by, all I had to do was listen for him, this dude pushes so hard the wheels nearly come off!  Rubbermaid was also grinding away, everytime I turn-around the dude is there.  Waxhaw Express guys posted 6:35 avg pace!  Today was no joke, good push by everyone!

Announcements

F3 Spartan Race June 27, Fourth of July 4 miler race Uptown, 100 PAX Challenge

Thanks for taking us out Bratwurst!  Good message.

Tuesday Speed Day in Perfect Weather

Late Waxhaw Express from Tuesday 6/16/2020

Let’s be honest, last week was hot, it was humid, it was a tough speed day.

This week it was cool and low humidity.

DiCCS (Disclaimer, Cell phone, CPR, Safety)

Warm Up:

  • Run .1 Mile
  • SSH x 15 IC
  • Imperial Walkers x 15 IC
  • General Stretching
  • Calf Stretch
  • Toy Soldiers

 

The Thang:

  • 3 x (4 min at threshold pace with 1 minute rest)
  • 2 x (1000m at interval pace with a 3 min recovery jog)
  • 4 x (200m at repetition pace with 200m jog)
  • Mile cool down

MOLESKIN:

The wheels were moving today.  Everyone stayed together and we started every repeat together.  Great workout and great push everyone.  I recommend everyone looking to get faster to come out to Waxhaw Express, all paces welcome!

Substitute Smokey

8 PAX ignored the #Fartsack in the unseasonably cool June temps and posted at #Peak51 for their #DRP.

COP

We moseyed around the parking lot, looping back behind Matthews Town Hall for COP.

  • SSH x 20
  • Merkins x 15
  • Squats x 20
  • Windmill x 20
  • Burpees x 5 OYO

Wrong Side of the Tracks

We moseyed over to the parking lot next to the railroad tracks for a little Dora 1-2-3, Partner 1 performs called exercise while Partner 2 runs half the length of the parking lot and back. Flapjack

  • Merkins x 100
  • Squats x 200
  • LBCs x 300

On the Move

We headed over to E. Matthew Street stopping off at a parking lot along the way for some Mary, Flutter Kicks, LBCs, etc.

With the group reassembled we were back on the move again stopping in front of the Christopher’s restaurant, for some more PT. 

Stair Challenge

We then moseyed behind Christopher’s for stair work, 2 rounds, run up and down the stairs, then 10 merkins OYO,

Mary

  • Flutter kicks x 20
  • Dollies  x 20
  • LBCs x 25

Moleskinny:

  • Great effort by the PAX, it’s was nice to get out there with the cooler June temps this week.
  • Smokey dm’d me yesterday to swap the Q this week as he was headed to the beach. YHC had a rough plan for this morning but adjusted on the fly and hope to keep the PAX moving while getting some decent mileage in. 
  • The stair work was a complete #Omaha and was a crowd-pleaser. 
  • Someone, I think Sardine, said it felt like a Smokey workout, I’ll take that as a compliment.  
  • Sensei’s COVID beard is strong, I’ve seen it on social media but it’s much better in person.
  • Good to see Tweetsie today all the way from the Metro region to see some old friends. It wasn’t only until recently I learned that he had moved out of the Area 51 region and was no longer in the same neighborhood as Lois. I heard he might be hitting some of the #Varsity Metro workouts like Shark Tank and Ranger soon.
  • #Kotters to Dora, he’s coming out of quarantine and starting to post again and joined me early for a some pre-ruck miles. 
  • Sardine was partnered with YHC during Dora 1-2-3 and quickly knocked out the majority of the merkins, #Cobains
  • O’Tannenbaum came in hot as usual, fortunately we looped back to the launch point where he joined us. He remarked that if he knew we were going to head back to the launch point he would kept going there rather than jumping out of his car.
  • YHC miscalculated the distance to the 3rd streetlight, as O’Tannenbaum noted that it was a long way, so we audibled. 
  • I missed any trivia nuggets from Lois this morning, there must have been some right?
  • We were joined by our Sparta brothers for Mary who seemed to wrap up their run just in time. 
  • Gypsy is moving to Richmond Virginia in a few weeks, his son will be starting VMI in the fall. HeQ’d his last Area 51 workout at Sparta this morning and we want to thank him for his leadership and contributions to Area 51. Best wishes brother on your new adventure. 
  • Full House was putting in the work this morning, thanks for posting and keep it up.
  • Thanks to Sensei and Lois for the opportunity to lead and please sound off with any #Mumblechatter

Announcements

  • Follow F3 Metro on the Twitter for upcoming blood drives. Blood donations are in high demand with the COVID situation. 
  • Sign up to Q Peak 51, see Lois and Sensei
  • Circuit City Q at Rock Zero Saturday 0700

This is Going to be Hard to Believe…

but I made up the Q on the spot. No, not impressive at all and easily done.  And yes, it appears that I always do this but this time I actually had a weinke ready to go, in my pocket (for proof). However, with the grand opening of Body Shop, and with 1 minute to spare and smaller group of 4 of us standing there, decided to change things up. 20 seconds after 6am and Shake N’ Bake comes flying in on 2 wheels ready to go. Sorry Shake, we’re running.
All appropriate disclaimers given, veteran crew was ready to roll.

WARM UP:
Run 1.1 miles at a nice enough pace down providence to Alma Village.
Imperial Walkers x10 IC, Merkins x25
**At this point Mater comes running up, says he was 2 min late and saw us running down Providence and came running after.

THANG:
Found a good sized hill in the townhome section on Christine lane.
At top: 15 jump tucks, at bottom 15 mike Tysons –complete round trip 3 times

Get out of the village and head back down Providence, stop at Napa Auto Parts parking lot.
20 Jump Squats, then 20 Merkins; 15 Jump Squats, then 15 Merkins, 10 Jump Squats, then 10 Merkins
Keep moving towards the start, stop at Mavis Discount Tire
20 Jump Tucks, then 20 Carolina Dry Docks, 15 Jump Tucks, then 15 Carolina Dry Docks, 10 Jump Tucks, then 10 Carolina Dry Docks
Keep moving, safely cross the street (much easier with 6) to the bottom of Keith Jong Un Hill.
Sprints from the bottom up to Price street. We did a total of 4 with a jog down to recover.
Closed it up with Derkins & Dips outside the parking lot:
25 derkins, 25 dips, 20 Derkins –Time!

MOLESKIN:
Sort of underestimated how long it would take to get to the village and back. Wasn’t really planning to run that much but sometimes it happens. Deadwooded it and decided to “we’ll just run and see where it takes us” at 5:59am. Figures. Yet the guys that showed up are all runners anyway, even if some don’t want to admit it. And who wants all that complicated Q stuff. Deflated nailed it when he said he came for the merkins and running, and that’s what he got. Also, the amount of possible hills at the Floater never does get old and it’s always fun to find a nice new little one.
Thankful that enough showed up that at least I only have the smallest attended Floater workout, not bottom two (I hope). As usual, Keith Jong was the big winner today. Close second came to Smithers, who got a top ten segment time on the aforementioned hill. And I only heard one NO from Shake, which I think is good. And Deflated doing jump tucks on a torn ACL, that’s tuff.
And the commitment and determination from Mater, who ran a mile to catch up to us just so he could run even more. And Carb Load claimed to have a bum calf, then sprinted the entire workout. Okay.

Announcements:
100 Men Challenge still ongoing
Spartan Waxhaw 6/27-Cuthbertson

Thank you PAX.. you will always be my home region

E ala ‘oeE ala ‘oe!! e holo ana nā kānaka

3rd F:  15 HIMs (8 Peak 51 and 7 Spartans took a knee as Tweetsie took us out in prayer this morning.

2nd F: Not many 2F items open right now in the A51 area.  Here are a few i know of:

  • Ghost runner on Thursday evenings with 2F after
  • The July 4th 4 miler is set for an in person launch at 730AM
  • Speed for Need is currently on standby for open events.  But the chairs are ready to get rolling again.  If you know of an event and need pax to get safety training, DM me and I can get this set up.

1st F: (WIB-Operation Overlord) 5 Beaches of Normandy

The THANG:

1 mile warm up jog to a half mile inclined hill carrying the AO Shovel Flag

  • 1/2 miles all you got to the top
  • 20 of a called exercise (we used WW2 situps)
  • recovery jog back
  • 20 of a called exercise (we used Merkins)
  • Rinse and repeat 4 more times.
    (5 intervals in total)

Moment of silence for the 10,000 allied men that included 6,300 Americans that died protecting our freedoms during the Battle of Normandy

Pledge of allegiance to the Flag.

1 miles cool down jog back to AO. (If there is a Vet present they carry the flag back to launch)

Moleskin:

For those at the workout today, imagine doing that with 100lb of gear on and entrenched men shooting at you as you ran your heart out up a sandy beach to take cover.  If you think that last hill we hit today was rough.. consider what those young men had to do, to ensure we have the freedom to even read this Backblast today.  Next time you are sucking wind to do one more burpee, merkin, mile, etc… dig deep inside and thank a VET for giving you the opportunity to even freely suck that wind…aye!

Great push and work by all.

This morning was most likely my last Q in the A51 region.  I want to thank the entire Charlotte region PAX for helping me accelerate and grow.  The last 3 years have been a big change for YHC.  Yet, the journey is far from over as I keep true to my name sake and head on to Virginia.  Over the coming months I will be back and forth between VA and NC with a slow transition between locations. There is a solid group of men in the Richmond area, but A51 will always be my home region.  I look forward to SYITG over the coming months when I am in town….and if you make it out to Richmond give me a shout; I am always up for a good run, killer kettlebell workout, bootcamp beatdown, or a cold beer over some great 2nd F.

Thank you for letting me lead this morning

V/R,

Gypsy

Brandi, you’re a fine girl. What a good Q you would be!

Well today marked my Inaugural Q of Hydra.  I guess after doing F3 for the last six months they felt I had it in me to lead

Started in bus lot w 25 side straddles then plank/merkan countdown rotation for warm up

Ran to church, grabbed rocks did 20 shoulder presses followed by 20 curls, loop the perimeter of church w/ 15 dry docks halfway through loop, 3 laps

Ran to OP, did 3 laps.  Each intersection (3) designated a different exercise , 20 LBC’s, 15 diamond merkans, 5 burpees.  I am guessing each lap was around 500 M

Followed up by a .75 mile Indian run/ Swedish mile (yes cut it a little short), recovered back to OP and finished w / 15 Merkans OYO.

Only mess up on my part is not having my phone running when we ran the roll call this AM so apologies for not listing everyone.  Welcomed new participant Jack Peattie aka Billy Ray (Jack used to live in Nashville so the washed up old country singer sticks well).  Had 22 guys (know we have been over 20 the last few weeks which is solid).  Hope we can keep up the numbers.  I got a few guys in OP that I am trying to recruit but their alarms somehow don’t function around 530AM

Guys I know we ran more than normal (right at 4 miles or so).  I know we got word next weeks workout will be less running.  Great job by all and thanks for your patience on my inaugural Q

Hope to be able to Q again later this year, I promise just as much running and intensity but cooler temps and less humidity by then.  Have a good weekend and see you all next week.

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