DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Mosey around the parking lot from the football fields to the front of the lot!
Warm-up: (5 Mins)
The Thang:
The Pax caught on to the theme of the 22 count in the warmup and QIC informed them of the reason he was all decked out in the real CAROLINA garb (not these pretenders an south of us)! A tribute and f3 send off to Vince Carter’s record setting 22 seasons in the NBA!! But what is also a nice trivia fact is that:: Vince Carter retiring means no more Dean Smith-coached players in NBA, a 55 year RUN!! Started with a tribute of Dean Smith’s infamous 4 Corners!!
Short Mosey to alcove and partnered up! 1 Partner does exercise while the Partner 2 runs to adjacent alcove and returns to tag partner 1 out!
Done!
MOLESKIN:
First Dromedary Q fellas and I want to thank my fellow PAX for allowing me to lead you fine gents today! The day was beautiful but the humidity was no joke, there was alot of chatter (UNC Haters) but I believe I converted a few to appreciate the history of the program and maybe Rockwell will like UNC just a tad bit more. Shoutout to Mater for 3 tough consecutive workouts in this humidity. Shoutout to my fellow Bushwood quarantine era regulars (Tanyatine, Big Ben, and Noonan) who have all consistently showed up and have each had the VQ’s post quarantine!! Thanks PAX for the hard work and effort today, it looked like a Wet T-Shirt contest that I want to “Un See” now!! Cheers to all!!
ANNOUNCEMENTS:
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Mosey up the hill to the 5 Stones entrance and back to the river rock
Warm-up: (5 Mins)
Each PAX grabbed an appropriate lifting stone
The Thang:
Done!
MOLESKIN:
3rd Official Q in the books! I want to thank my fellow PAX for the continued encouragement and support! It has been far too long in-between my Q’s and I am more motivated now than ever to get back in. I saw lots of great work out there today. Despite the humidity and extra running, there was little chatter and lots of hard work being put in. Shout out to Speed Bump keeping up with the Big Boys as a newly crowned 2nd grader! His first morning of summer break spent with us, Awesome! Also Shout out to Drumstick for answering the call for todays workout, hope to see you out again soon. We had a few mashers as well, all in all it was a great start to the day!
ANNOUNCEMENTS:
VQ today and V Backblast, so bear with me. After getting beat up by Doughboy at Flash yesterday with a ton of mileage in the soup, the thought was to keep the running to a minimum and crush everything else. Had some good seat wall work ready to go….then more Pax kept rolling in hot, too many for the seat wall work.. Audible..Shout out to co site Q/DJ/TJ/Fiji for bringing the speaker and rocking us out. Let’s roll.
Warm Up: 18 each SSH, IW, Potato Pickers. 9 Shoulder tap merkins. Downward dog, upward dog. 9 each hand release merkins and BB sit ups.
Warm Up II: Welcome back One Star from the month at the beach for a little rock work, cause that’s his favorite. And because Bottlecap was putting on a gun show… for a tennis guy. Pick a lifting rock, not a running rock. When I said 20 of each, the groans were audible. Curls, Shoulder Press, Tri’s, Swinging lat raises.. Repeato. More groans. Mostly Big Ben as his shoulder is already causing him to lose money on the golf course.
The Thang: Mosey off campus to cul de sac. 18 Dry Docks, then at other end of cul de sac, 18 American Hammers. At start, 18 Merkins, 18 LBC’s at other end. Mary til 6 is in. Sidebar: random guy backing out of his driveway to go to work and see’s 20 dudes sweating in the street. Do I roll window down or no? Oh, I have to now, as this tall skinny guy is putting on the hard sell for me to join the group and skip work.. Then he said something derogatory about Pepsi. The guy sped off.. Probably not an FNG tomorrow.. Repeato. This was possibly my worst call of the day as there was no air.
Headed back to campus for a little wall work, laps, misc ab work. Good workout as there was plenty of complaining and sweating at the COT. I appreciate all of the support on my VQ from everyone today. I’m sure I’m missing some announcements, etc, but that’s all I got..
SSH, Arm Circles, Low Slow Squat, Merkin, Peter Parker. 1 min mosey out, and 1 min back with even amount of carioca (correctly spelled, no joke!).
Main theme was 45 seconds of an exercise doing AMRAP. At sound of the beep move on to the next exercise.
2 Rounds of 45s AMRAP:
– Superman (hold or pulse your call)
– Hollow body (aka Canoe?), essentially the opposite of superman
– Crab Cake
– Hip Thrust
– Side Plank left
– Side Plank right
With a heavy coupon, 3 Rounds of 45s AMRAP:
– Elf on the Shelf
– Thurster
– Bent Over Row
– LBC
BLIMPS – 2 rounds:
5 Burpies
10 Lunges
15 Imperial Storm Kicker (felt like we’re doing the can-can)
20 Merkin
25 Plank Jack
30 Squats
2 Rounds of 45s AMRAP:
– Step Up
– Single Leg RDL
– Heels to Heaven
(hold coupon on 2nd round – I forgot to mention that on 1st round one somehow 😉 )
Finished with COT and seeking Q’s for coming weeks. Interest is strong, so it looks like we’ll keep this one going. Personally I’m happy to have Post one day a week from the convenience of my garage.
This time of year really sucks with the change in weather (so humid). But keep posting and you’ll get used to it (is what I keep telling myself). And of course, get hydrated well ahead of the workout. It’ll suck less as our bodies adjust.
On the good news front, my morning newspaper (yes I am old school) reported progress in Covid treatments and evidence they’re reducing fatalities even in high risk groups (over 80, obese, diabetes, etc). There’s plenty of work still, but also serious progress underway. I hope that message gets out and helps people with their anxieties.
Speaking of anxiety. In college I took several journalism classes. An important lesson was that emotions sell more papers, and get more views, than boring old facts. And fear is one of the most powerful motivators.
Fear is getting way too much influence these days in leading our decisions and behavior. I have faith that we will get through all of these challenges, and that despite what the news would have us believe, things aren’t as bad as it seems. There is a lot more good news out there than bad. Unfortunately, good news doesn’t sell papers or get the views and clicks.
Keep that in mind the next time you hear the news, or just avoid it entirely.
Yesterday, as I sat there realizing that I had to Q Flash, hip and shoulders hurting from my self-induced whooping on Saturday, I realized that I just needed to run a bunch to avoid anything that could possibly injure myself more. Unfortunately, 14 people decided to show up for my running extravaganza. I am sure this was a surprise to the mere 1.8 miles we did on Saturday while lifting everything we could. It hurt so bad that Popeye flew me the bird the next day at the pool. So, will all warning presented upfront, we were off to the races.
The Thang
Mosey to the front of the middle school for some warm up.
Mosey to the path – Listen to everyone complain about me saying there wouldn’t be burpees
Wall sit till the six is finished – Waiting to die from the humidity
Triple T Nickel is Back
Damn this was a long journey so we mosied to the wall at the middle school for some more wall action
Mosey Back to the Start- Hopefully avoiding Heat Stroke
Sorry Guys for having to run. Looking forward to switching back to the 5:30 start in the future so that I don’t have to jet early. Have a great week.
Back around for another Q at Ignition. I’d like to think I’m getting better at these longer distance workouts. I believe it was my first time leading this one that we crushed through the weinke and made it back to COT with like 15mins left so we ended up running mini laps around the parking lot and doing exercises on the benches. Well not today! Turns out if you just run, A LOT, you’ll use up every second, log plenty of miles and the group barely complains because they can’t talk! So with that DICCS were given with extra “S” since we went off site to the better North side of Lawson.
WARM UP
Nice long mosey all the way to Five Forks pool parking lot and what is becoming another poop shed aka Glidah’s personal residence… More on that later.
(2 new exercises were presented during warm up which reveled many levels of coordination among the PAX)
SSH’s What?! No SSH’s?
Boxer Lunges x 10 IC ( 1,2,3 punches while holding lunge position. Jump and switch legs as you hit the 4 count)
Rock back Merkins aka “Murder Merkins” via Was that Nails? – x 10 IC (1 down to six inches, 2 rock back to elbow plank, 3 back to six inches, push back up on count 4)
Mobility stretch
THE THANG
We’ve got a nice .5+ mile loop with 4 corners and two hills so utilized that for;
Build a Burpee Laps
Corner 1 – 10 merkins
Corner 2 – 10 In and Outs
Corner 3 – 10 Squats
Corner 4 – 10 Burpees
Rinse and repeat x 2 rounds Had the time so one more round opposite direction with same corners only this time got an extra bonus round of abs while we waited for Chastain to test the limits of Lennar’s plumbing system utilize the Rushing homestead lavatory. Thank you for following CDC protocol and leaving the half bath nicer than you found it.
Mosey back to Transporters shed and prep for a burpee mile.
Start – Australian burpee x 5
Half way up – Burpee x 5
End – Knee slap burpee x 5
Got in 3/4 worth and time!
MOLESKIN
I really enjoyed leading today. I didn’t realize our mileage until COT when Deflated confidently told me that was terrible and I guess all of that while 76 degrees, 176% humidity out and 5ish miles is pretty terrible so mission accomplished. I ended up getting cut off several times running with Ice 9 a lot of the morning and heard him dry heaving a couple times before it was all over so I’m checking that off as a win. And I’m still waiting to see at what point and what it will take for Tool Time to actually show signs of fatigue. You’re a machine dude! Keep it up and thanks for dragging my ass through the finish line at Swarm last Friday… Also big shout out to one of our newest brothers Mater! I believe this was his second time posting and logged about 5 miles and probably did 70+ burpees and was standing on his own will at COT! Awesome job! Big thanks to Goodfella for sticking with him and all the encouragement. Was glad to see Deadwood out this morning as well. I haven’t had any good sh*t talking in a while so that third burpee round was for you my friend : ) Just kidding not really. Always a good time with this group and look forward to the next one.
ANNOUNCEMENTS
100 Pax challenge still needs funding. Approaching the $8k mark.
Bring toiletry donations to Ackbar
YHC took us out and asked that we be mindful of our thoughts, feelings, emotions and actions. Show others that He is at work in your life. Look for opportunities to share that with others.
The 100 Pax Challenge Committee is excited to announce that we have raised thus far $7,830 via 53 Pax. In addition, to what we have raised we are excited to announce that we have chosen the 3 recipients of the funds being raised by this challenge. These groups were chosen not only for what they are focused on providing for our community for the opportunity that F3 Waxhaw has to formulate a long term partnership with to continue to give back to the local community. In speaking with the various leaders of each of the opportunities, we are amazed at what each has been able to do thus far, and what they envision being able to do with further assistance both financially and via ongoing volunteer support. So with that please read the brief recap of each below and check out the videos and/or website to see more about what they are working on. Again the goal is to achieve 100 pax to accept the challenge and raise $10,000. We are looking to complete this challenge by 6/30 and work with the below to disperse the funds immediately.
Ray of Hope (Ray of Hope – Video Testimonial
The funds will go directly to assisting with keeping this community outreach pantry open and operating. Due to COVID they have been directly impacted and have faced financial hardship with paying rent, utilities, etc. These funds will be directly used to keep the doors open and allow for them to continue to serve on average 150 people a month that are within close proximity of downtown Waxhaw with limited/to no transportation available. In addition to their immediate need, they provide opportunities for Pax to provide long term partnership opportunities – “Lunch in Box” feeding a child for ~$25/week and working with them to coordinate Christmas Party for local children.
Christ Closet (Christ Closet – Video Testimonial)
The funds will go directly to purchasing/outfitting a trailer that will be utilized as a mobile boutique for clothing giveaways. The trailer will be designed and setup to allow for easy access and increased availability to provide clothing drives within necessary neighborhoods. With the recent expansion of their new building this will continue to allow the ministry to reach others and provide opportunity to connect with individuals within their community. We will have the opportunity to help with the loading/unloading of the trailer, participating in the on-site give away, and many other ways.
Rice n Beans (Rice N Beans Webpage)
The funds will be contributed to this ministry that has provided over 80,000 hot meals within Charlotte since 2011. They continue to provide immediate both locally within Union County as well as the greater Charlotte area. Long term they are looking to develop a sustained care programs to help individuals get off the streets and life skills. Recently pax have had the opportunity to serve with the group and package meals and we have been in contact to find other ways to participate and assist.
Through the generosity of the 53 pax thus far who have gotten us so close to our goal, we ask: – Who’s Next?
Here are the options for donating via Venmo/Paypal
If you would like to make contribution directly or have ability to receive corporate match please reach out to any of the 100 Pax committee members (Recalc, Bottlecap, Centerfold, Foundation, Mad Dog, Dancing Bear) and we will be able to assist.
Today was a special day for many reasons. It is the 76th Anniversary of D-Day, and YHC had the privilege of being guest Q for our F3 Mint Hill brothers at “The Vet”. The Vet takes place at The Mint Hill Veterans Memorial Park. YHC previously requested to Q on 6/13, but there is no coincidence that Delta asked me to Q on 6/6 instead. Did I mention that Delta is a Veteran himself?
So…13 men showed up on a beautiful morning to a busy park filled with tons of great energy. Plenty of people walking, running, saying hello to each other when they pass by. You would never know that troubles and tensions in this country are all around us. White, Black, Asian, Young, Old…all sharing the space.
It was also great to have 2 of our F3 Waxhaw brothers support today’s Q, with Mad Dog and Deadwood making the trek up to Mint Hill. Mad Dog is a Marine Veteran, and Deadwood grew up in the Mint Hill area. Great to have these guys today.
What made the whole day even more special was today’s FNG and his story. More to come on this, but here is how the workout played out.
The Thang:
Waxhaw’s version of the “Disclaimer” given in the form of “DiCCS” (Disclaimer, Cell Phone, CPR trained, Safety). Long Warmup down the gravel trail, stopping at various spots for exercises. Before each exercise, Pax plank it up to share some information about themselves, since most of us have never met. Each Pax shared:
The fellowship and camaraderie of F3 is how we really connect, and it’s what keeps guys coming back for more. We would complete (10) reps (IC) of every exercise, repeating the previous set before adding another, finishing with (6) total stops. This looked like:
We completed the “Warmup” portion near the Wall Ball courts, so we stopped to do old man stretching in the form of some basic Yoga moves. Upward Dog. Downward Dog. Runners Pose. Prayer Twist on both sides. Done!
At the Wall Ball courts, grab a wall for:
Done!
Mosey to the Figure 8 Track for “4 Corners”, staying together as a group, while avoiding the many walkers/runners out there today. We did:
Done!
Mosey to the Korean War Memorial where brother Deadwood would lead the Pax in “Captain Therkin”. If you haven’t done a Captain Therkin, it looks like:
(1)WWII Sit-up/(4) American Hammers/(4) Merkins…(2) WWII Sit-ups/(8) American Hammers/(4) Merkins…(3) WWII Sit-ups/(12) American Hammers/(4) Merkins…up to (10)/(40)/(4).
Done!
Mosey back to the parking lot, grab a Coupon of choice from YHC’s and Delta’s trucks for partner work. Mosey with your coupon to the Playground and Shelter area. Partner up but choose a partner you don’t know for:
Done!
Great work by the Pax throwing the weight around. Some nice banter and pushing each other since we were all pretty worn out at this point (although some chose smaller, lighter Belgian Blocks over the heavier Cinder Blocks!!!).
5-minute warning went off on YHC’s watch, so it was time to mosey back to the cars, return the coupons, and head back to the War Memorial for a few minutes of Mary, courtesy of Mad Dog! He put us through his infamous Protractor sequence from his Impromptu Q yesterday… “10…45…90…10…90…10…90…on and on”. Awful! Done!
Moleskin:
The intent and goal today was to stick together as a group, hit the Speed + Core + Strength pieces that make for a great Bootcamp workout, and get to know each other as brothers. It was also a great opportunity for YHC to see how my good friends, Delta and Epsilon, were doing in their new F3 Mint Hill home. We have been friends for almost 10 years now, meeting through our church, doing ministry together, YHC EH’ing Delta 3 years ago, and our families have become like (closer than) family. It’s great to see things going well for them!
Some Mint Hill pax supported the Waxhaw Region Launch last Labor Day, so it was great to return the favor of support. They had no idea what their mystery guest Q was all about, but sometimes it’s just what we need to push us out of our comfort zones. I enjoyed meeting some fellow Jersey guys and Father/Son duo of Othello and Lover Boy, another Father/Son team of Clover and IDK (“I Don’t Know”), and talking shop with Big Tuna (different from the SOB/Waxhaw Big Tuna) about his line of work. Big League Chew (or “BLC”) has one of the best F3 names I’ve heard in a long time, and I have fond memories of chewing that gum as a kid. It was also great to meet the legendary “The Body” at Beer-eteria. Any guy that can drink a couple beers on a Saturday morning during Coffeteria has it figured out. He’s also another Jersey guy living the dream in NC.
Having Mad Dog and Deadwood show up to not only support my Q but to lead portions of it made it even more special. The Waxhaw Pax stick together and we look forward to having more guys come up to support the Anniversary Convergence on 6/13/20.
As always, YHC’s 10 year old 2.0, Flash, had something to prove to the old men and crushed the workout. It’s always great spending that time with him and exposing him to great leaders and how important F3 is to men.
What made the biggest impact on me today, however, was getting to know our FNG named Jared, while we were running together during partner work. Jared is 23 years old and told me his mom was at Veterans Park last week and saw the F3 crew working out. When she got home she told him he needs to see what it’s all about, so he spent 10-15 minutes with the Pax last week. Today, he showed up, fit right in, and worked hard.
What you need to know about Jared is what he shared with us during COT. Jared said he was at a party a few years ago and was shot in the chest, with the bullet exiting his back. Only by the Grace of God, Jared survived after major trauma surgery, and has some nasty scars to prove it (as he showed us today). He said he is a believer who is living every day like it’s a gift. He got a second chance at life, and will not waste it. He wants to own his own business(es) one day, and I know he can do it. That’s an amazing testimony and goal at such a young age.
Jared told me he currently works at a Coffee Shop in Charlotte, but that they are still closed due to COVID-19. He is now working at Target waiting for the shop to open back up. Very impressive that he isn’t feeling sorry for himself and waiting around, but making things happen. There are a lot of people his age who would rather sit at home and collect unemployment for eternity if they could. Not Jared.
Given his job in the coffee shop, the fact that he survived a gunshot and horrible event, and has been given a second chance at life that he intends to make the most of, Jared got the F3 name of “Double Shot”. When you meet Jared you can tell he is a special person, and will succeed in life. As older, wiser F3 leaders, we need to rally around guys like Double Shot, and help them however we can.
Like Dark Helmet stated in the F3 Nation “No Statement Necessary” statement, we will continue to make the same statement we have made for 10 years now. We are not “Virtue Signalers”. We are DOERS!
“A Statement is not needed, our leadership is what’s needed…we’ve got to figure out, in each of our spheres of influence, how we will step into the void that exists where leadership should be.”
Thank you, again, for allowing me to lead, fellas. I look forward to another workout at The Vet soon, and helping my brothers any way I can. God Bless!
Announcements:
YHC took us out in Prayer. #CradleToGrave
Today’s YouVersion verse of the day…yet another “coincidence” to most, but not to believers like Double Shot:
“Even though I walk through the valley of the shadow of death, I will fear no evil, for you are with me; your rod and your staff, they comfort me.” – Psalm 23:4
Posse and Banjo gave me the keys to the Homecoming show for my Birthday Q
I’m also typing this while laying in my food coma in a hammock post bday dinner from YAFO and too much Cinnaholic for dessert so apologies for any errors ahead of time
DiCCS were given (Disclaimer, Cell phone, CPR, Safety). Sweat Pile etiquette was also discussed.
Warmup:
The Thang:
1st Set
Do the following 4 times
2nd Set
Do the following 4 times
Third Set
Do the following 4 times
Fourth Set
Do the following 4 times 2 times
Done! About 3.8 miles in the books.
Moleskin:
Talk about a humid day! In the 4.5 years I’m F3 I’ve NEVER sweat that much, never. We may need to move back these 7am Saturday times to 6:30am because it’s starting to get hot QUICK.
Great group today. Everyone pushed hard in the ridiculous humidity. I honestly thought I might pass out on that last set of 21 burpees
Thanks for sharing at the end Blue Screen. We spent a little bit of time in COT talking about shield lock type relationships. Men holding men accountable in real honest and open relationships. It’s not always easy for men but is what we need. My pastor always says the first thing he asks a wife that comes to him when her husband is struggling is “who are the men in his life” and many times there aren’t any. Something to think about and if you find yourself answering that question the same reach out to Posse about what a shield lock is and think about attending Q source on Friday mornings.
As always, it was an honor to lead such a fine group of pax and 2.0s. Thanks for another year of pushing and keeping me accountable.
QIC: Circuit City
Pax: Soft Pretzel, Gilbert, Chopper (R), Swine Flu, Mighty Mite, T1000, Johnny5, Frankie, Kirby, C3PO, Bucky, Midriff
13 PAX arrived at the area Pet Smart to be serenaded by Sugar Ray’s hit song “Every Morning” playing loudly from the outdoor pavilion area. A song Buzzfeed named to it’s “20 worst songs of the 90’s”. It had a nostalgic, yet pleasant effect on the group as we waited to launch. YHC disclaimed and off we went.
Thang
Mosey across Rea Road towards the fountain area in front of the WF Bank. Quickly circled for COP.
COP
Standard issue with the COP (Merkins, LSS, etc.). YHC did start out with SSH, despite Hop’s well-reasoned tip the other day that the calves, heels, and feet might not appreciate the jarring of this movement early in the workout. Habits are hard to break, I guess.
The fountain fun:
Group #1: 15 Derkins, 15 dips, LBC until the other group gets back.
Group #2: Mosey around the loop. Flapjack. Repeato x3.
151 Main parking lot:
To continue to work in more shoulder exercises for YHCs puny top end, a bear crawl/crab walk combo was called. Full body perspiration quickly followed. In an effort to accommodate Soft Pretzel bathroom expedition to an undisclosed location, an unwelcomed 2nd round was called with a plank-o-rama to close.
Rock Work:
Mosey up the Montessori school hill to the rock pile. YHC shared the observation with Mighty Mite that the hill has not flatten since our last jaunt there. Remarkable perspiration levels at this point.
Gathered around the “track” for a handful of called rock lifts. Followed by a lap each round. Good movement variations called by Soft Pretzel, Gilbert, and Midriff.
Made the long trek back to Pet Smart for COT.
COT
Moleskin
YHC has not fully developed even a mediocre cadence counting ability. Some will follow the actual movement, while plenty morph into random counting. Helpful counsel from Chopper afterwards has given YHC some hope. Ran alongside Gilbert on a suicide set – which included rounds of merkins. Was in awe of Gilbert’s textbook merkin form. Swine Flu has modified his name to include “THE” during the name-o-rama. Reminds YHC of the scandalous college football programs in Columbus, OH and Miami, FL. Gross. Kirby made it out, I think to his own surprise despite the libations last night. He was also the clubhouse leader with the mumblechatter, as per usual. Yeoman’s work from Soft Pretzel, CP3O, Mighty Mite, and Midriff, as per usual. Bucky can still run fast, and not surprisingly, hit the mark when he shared his encouragement with the PAX during COT on how we can show up during these troubling times. Midriff closed with a stirring takeout. Appreciate the opportunity to lead. Be well, men.