Diccs given- modify as needed, do not sue anyone, cell phone, cpr, careful with cars
Warm up- chicken little
Mosey around the block
Circle up
20- SSH
15- Imperial Walkers
Stretch left, right middle and down to a plank
5 slow merkins in cadence
plank, elbow plank, right arm high, right leg high 10 seconds, plank
plank, elbow plank, left arm high, left leg high 10 seconds, plank
5 slow merkins in cadence- RECOVER
The Thang – Schneider
4- corners from the church parking lot around the block
Start – 5 bomb jacks
stop sign 1- 5 Mike Tysons and back to start for 5 bomb jacks
stop sign 2- 5 dry docks and back to start but when passing stop sign #1 5 Mike Tysons and 5 Bomb Jacks at start
stop sign 3- 10 Mike Tysons and repeat stop sign 2 and 1 and 5 bomb jacks at start
stop sign 4- 10 Dry docks and repeat stop sign 3, 2 and 1 and 5 bomb jacks at start.
Mosey to end of parking lot where the wood raised barricades for arm work ( schneider)
15- derkins and sprint to stop sign near church mosey back
30 dips ( 15 left leg out and 15 right leg out) sprint to stop sign and mosey back
rinse repeat 3 more times..
Long mosey around block
circle up for merkin wave of sort ( chicken little)
Every Pax member stay in plank while one PAX member does 1 merkins and next Pax does a merkin after him a continue this while everyone is in a PLANK until we get to 125 merkins as a group– whew….
Short Mosey around block
rinse repeat Merkin wave but go to 150- Thanks Deadwood for Q jacking– SHOCKER!!
Short Mosey around block circle up for ab WORK ( schnieder)
20 – lbcs, 20 heels to heaven, 20 gas pump’s– do not let feet touch ground!! – RINSE REPEAT 1 more round
20- Flutters/20 lbcs- done…
Moleskin
As always it was a great pleasure for Schneider and I to lead this group of men within our community, everyone pushed hard and sweated like madmen in the humid Waxhaw morning. Even with a sneaky late night call to another unofficial site by the one and only Bottlecap, we still had 15 dudes that bettered themselves today by getting their butts out of bed and getting stronger physical and mentally with their brothers.
Announcements- 0-69 is having beers at his house in Briarcrest Friday night after 7:30pm- 1903 Robbins meadows drive Waxhaw ( if you pull in Braircrest the Enclave side take first left and he is second house on left, he has a large back patio and pool. If you want to park in my driveway go ahead 1817 Robbins Meadows drive, I will be out of town.
We are still taking donations through venmo and paypal for 100 PAX challenge- $7,500 currently– lets go boys
Protest is scheduled in downtown Waxhaw 5-7pm many PAX will be there with 2.0’s and M’s
QIC: Circuit City
Pax: War Eagle, Twister, Teddy, Taco Stand, Swine Flu, Hops, Cooter2, Commish, Cable Guy (R), and FNG “Bag Man”
Late last night, YHC was struck with the overwhelming …. “I haven’t Q’ed in a while, so I should use the same weinke from last time” syndrome. So, with YHC equipped with an old recycled weinke, 11 PAX rolled out to the much darker parking lot of the Regal Theater. The parking lot lights being off to potentially save money were perhaps a subtle reminder of the hardships many companies are facing, or a symbol of the darkness that a great group of men like F3 can help cast out in our community …. hmmm, deep thoughts. A complete, yet choppy disclaimer was shared with a reminder to be “Covid-safe” and off we went.
Thang
Mosey across Rea Road towards the Piper Glen Cleaners, Hilton, and Residence Inn cul-de-sac. Speaking of Cul-De-Sac, where was he? Stopped along the way for some COP.
COP
SSH x 15 ….. Sprinklers x 15 (more “stretchy” than IW) …. The Merkin x10 …. Mountain Climber x 10 ….. Plank for ~30 sec ….. Little baby arm circles x 10 – both directions (good for YHC’s temperamental shoulders)
Cul-de-sac circuit:
Station #1 (Hilton): 15 Merkins
Station #2 (PG Cleaners): 20 Monkey Humpers
Station #3 (Residence Inn): 25 LBCs
Move clockwise thru each station. Return to center (Home Base) after each station for 5 Burpees OYO. Repeato (not called originally). Taco Stand was looking out for the people by instituting some Mary to wait for the 6 after Round 1, but YHC regrettably overrode with a call for a 2nd round.
Mosey back across Rea Road and waited for the with some patriotic American Hammer. Shifted gears to a AYG to the front of Firebirds. Taco, Teddy, and War Eagle with the Win/Place/Show. YHC normally doesn’t eat much before posting other than a few ounces of coffee and a bite or two of a bar. Was way too aggressive with a higher volume breakfast/coffee intake this morning that got a little “sloshy” on the AYG. Went into a “Merlot spill avoidance mode” for the next minute or so.
Firebird Fun
Round #1: Group 1 runs forward to the main median then backwards, while Group 2 does 15 Dips, 15 Derkins, and 15 LBCs. Flapjack
Round #2: Same run for Group 1 but Group 2 does 15 step up each leg and American Hammer until the group returns. Flapjack.
Same 2 groups for two rounds of people’s chair variations with called exercise at the BOA ATM for the other group. Threw in some air presses to not leave the shoulders out of the fun on the 2nd round. A quick bear crawl and crab walk combo to finish up.
Final suckage: Run the last couple hundred yards backwards to launch. Hops and Teddy with a strong push here.
COT
Moleskin
Awesome to be back out in the gloom at one of YHC’s favorite AOs. Great to be in the trenches again with War Eagle, Cooter, Commish, Teddy (hope your back is improving), Swine Flu, and Taco Stand. Fist bump to Hops for venturing more than a couple blocks to post at RY. Appreciate your spiritual influence/leadership you have/had on many of us. My 1st time posting with Twister and Cable Guy. I heard Twister was an FNG last week and has posted 7 of the last 9 days. NICE! Kudos to Cable Guy for bringing out an FNG. With that ….. welcome “Bagman”!
*** Also, to the title of this – “Haven’t we seen this before”. YHC feels this is particularly relevant given what we have seen in our great country over the past week or so. It’s not my style to pontificate on such topics, so I hope and pray that we all, as followers of Jesus, are positioned to respond and take action in a loving and restorative way.
14 PAX congregated at a large pink church at 0530 on a warm, muggy June morning for the latest installment of the Anvil downpainment. For a brief, fleeting moment YHC considered Q’ing the workout with shirt tail untucked, but with the known universe in seemingly unending chaos, thought better of it and tucked the short-ish F3 black Mud Gear shirt into his Target C3 shorts to provide some much needed stability to the PAX. Cheese Curd was especially pleased with this development. A surprisingly thorough and modestly sincere disclaimer was issued, and we were off…
Mosey to Astro Turf Courtyard
COP
All exercises x10 IC
Activity #1
Mosey to rock pile. Grab a lifting rock aka one that minimizes heckling. Carry rock to the grass circle.
Activity #2
Mosey to parking lot w/ 8 medians. PAX was perplexed by the army of Asplundh (means “grove of aspen trees” in Swedish) trucks parked in said lot, but pushed on nonetheless as Suicides beckoned.
Lorax, Snuka, and Run Stopper crushed this portion of the program. Mary to catch our collective breath, because it was a killer.
Activity #3
Mosey to Hot Box.
Take right out of Hot Box. 10 Hand Slap Merkins at each speed hump. By the last speed hump, YHC’s shoulders were screaming for mercy (“Mercy, William”).
Activity #4
Mosey to rock pile by baseball field. Mary. Select yet another rock of respectable girth.
Mosey to launch. No time for Mary.
DONE
Moleskinnage
Absolutely solid effort by all PAX today, and it was an honor to lead. We had 3 “respectable” PAX in our midst – Snuka, Spaceballs, and Run Stopper – all of whom got after it with the gusto of men decades younger. YHC sports a Timex Ironman Indiglo “dumb” watch so has zero idea of how many miles we covered today. Chime in if you please with the mileage report. The mumble chatter seemed to be fairly tame, but then again YHC was focused on keeping the traveling circus on task and was less in tune with PAX discussions and diatribes. Plus, Spackler was absent. Now that explains the tame mumble chatter…. Maybe he will bring back a pet gator from his “emergency” forays at Kiawah this week.
On a serious note, YHC took us out with a sincere prayer for our hurting country. Jesus taught his disciples to be “salt and light” to a hurting world, and man, we sure could use both in abundant quantities right about now. YHC does not pretend to have any answers or sage advice regarding our societal woes, so YHC turns to those much smarter and wiser, in this case U2’s Bono (disclaimer: my favorite band): “Love is bigger than anything in its way.”
It’s really that simple, isn’t it?
Jet Fuel
Or at least I think that’s what LRC stands for now. Foundation is fast (but apparently only when running for long distances) and smoked the rest of us. My hatred for Strava grows as my running results had me running straight triangles through houses at an incorrect pace. I also managed to lose a shoe which only confirms Zinfandel’s belief that just running is stupid.
Smithers was also there. That is all
As I sit down to write this ‘blast, my mind and heart are absolutely churning. There are so many thoughts and feelings competing for my attention, but more on that after the break:
The Thang: May started, much as April ended. We were all still under stay at home orders, we were all complying in our own ways, and F3 was still officially “closed”. The PAX responded incredibly well to the April challenge, and provided many opinions on how to improve the competition should we do it again…. so we did. Here is how the challenge worked
TL/DR? PAX got points for working out long, at high intensity, and consistently. The intent was to give the PAX a level playing field so they could work the way that made sense for them despite their passion (bells, running, rucking etc…). As before the challenge was intended to give men an opportunity to simulate some of the competitive spirit which keep our workouts “spicy” and engaging.
A few stats regarding outcomes of the challenge:
Ye Skinny Moleskin:
After April, I really wasn’t expecting a huge response to the May episode, man was I wrong! What an impressive push from a group of truly exemplary athletes…
Coming into 2020, I was a complete mess. My health, nutrition and mental outlook were probably the worst they’ve been in a couple years. Today, as I write this, I am in the best shape of my adult life. I’d hazard a guess that COVID body has a completely different meaning in the F3 Nation than it does anywhere else. I won’t say the challenges were solely responsible for that, but I believe they were a factor. Not only is my body fitness in an amazing place, so are my emotional and spiritual fitness.
The isolation introduced to us by the pandemic created a quiet space for me to think. At first, that was NOT a good thing, but once I got done climbing the walls from social withdrawal, it become a place of comfort. I was able to look inside, and outside, of myself to better understand where I wanted my place in the world to be. As I have exited isolation and started to reenter the world, I am better grounded in how I want to show up. I’d love to talk to any and all of you about where I landed if you’d like, but that is NOT why I am writing today, so lets move on…
A titled the ‘blast with one of my favorite sayings. The story goes this was a blessing, and curse, in ancient China. “May you live in interesting times” refers to the diversion of life, but also the challenges which can crop up as well. My, we are living in interesting times! My heart is saddened by the state of the world today. Never have I looked at our environment and seen so many chasms blocking our path to solidarity. People are sad, they’re confused, they’re hurt, and they’re afraid. I include myself among those people. The world is in need of leaders who put the betterment of their communities and the world at large ahead of their own agendas or aspirations. The world is aching for a banner to rally behind and for the truth and unity that banner represents.
I will not claim to know what banner to which we should rally, but I know for myself I pray create an environment of compassion, of grace, of tolerance, and of understanding to support those whom I come in contact with in my every day life. Maybe that will be enough to help them find some answers, and move forward in their own healing and growth.
For each of you reading this (and for those who are not) I offer a simple prayer. May God place upon your heart an ounce of his wisdom, a measure of his grace, a sliver of his love, and a landslide of his serenity so you may represent him and his love to those in your worlds. In a world in turmoil, may you be a steady light in the storm so those around you might find a way to safe harbor.
I love each and every one of you, for the man you inspire me to be, and for the examples you provide regarding where I can grow each and every day.
SYITG
🐬
My first morning out to Chiseled was three weeks ago and Fusebox asks me to Q. Today was only my third outing and the BIG day!
A disclaimer was given. Cell phones were on hand as well as someone willing to give mouth to mouth. 🙁
Tha Thang
25 x SSH
20 x EW
Mosey over to the cinder block pile for those of us who don’t carry one of those bad boys around in our car.
Upon return to launch, Mobly’s “Sally” comes across the speaker. The block was used as a goblet and every time Sally was brought up the block was brought up in our squat and every time Sally was brought down we brought the block down in the squat. Never to touch the ground – of course! Confession, I have never been a fan of Old Miss Moose – bless her heart!
Pre-emptive Moleskin…. I had only met Popeye this morning and we were talking about his service in the Navy [thanks for serving us – by the way]. During Sally, with a smile, Popeye says, “ya know, they do things like this to a song called Roxanne.” YHC’s response was a coy, “oh, really.”
Next exercise, planks and ‘merkins to the song – Roxanne. First, I apologized to Popeye for coming across as a smart aleck – dude is huge! Second, ‘merkins and planks end up being burpees if you didn’t know, which are always a crowd favorite. By the way, there are 32 Roxanne’s in the song.
Next, because life is always easier with a good buddy, we partner up for some good work.
Next, line up a breast across island #2. Run a suicide to islands #3, #4, #5, and #6. Every time you return to island #2 you do 25 LBC’s.
Blocks were returned and we limped back to launch for some stomach (pronounced with a “ch” at the end – Stone Cold started it).
Announcements:
Chest Hair (aka, Chastain) made several announcements about Q school and site Q school and the necessity to train yourself for leadership. Reach out to Chest Hair for more information. Also, there was a mention about the 100 men fund raising.
Confession: I forgot to record all the names when we did name-0-rama. Thanks to Fuse for recording and for the invitation. Smokey – out!
7 pax posted in the still-cool temperatures at Meathead this morning for a leisurely 6am start. After a little chit-chat, we got down to business.
The Thang:
Time – only about 2:00 late
COT: socially-distanced on the knee. Thanks to War Eagle for the takeout.
Announcements:
Moleskine:
14 golfers PAX showed up to the first tee box mostly in appropriate “Country Club” attire (Sleeveless Collared Shirt). Last night, Judge Smails YHC put out the challenge: For every well-dressed PAX at Bushwood, YHC would donate $10 to the 100 PAX Challenge.
PRACTICE RANGE:
THE MATCH:
COLOR COMMENTARY:
ANNOUNCEMENTS:
YHC took us out in a prayer of thankfulness and a petition for more courage to act.
11 men of somewhat questionable judgement found themselves outside a closed liquor store at 5:15 this morning…. again.
The Raintree 5K was posted on slack yesterday, so everyone knew what they were getting. It’s an awful route and one I couldn’t pass up while we were on hiatus from the Latin campus.
Mosey down to Walmart, cut back through underbelly of the Arbo plaza and out to the backroad. Head back to Raintree Lane and up to the light at 51. Detailed instructions were requested as a stall tactic by several men who all clearly knew what they were here to do. After some complaining and a few cars coming down the road we were off. Simple enough. All out to the end of Raintree, around the median at Providence Rd and back to the start. Per the government satellites tracking our every move, that’s a dead on 5K.
Recover at the end, pick up the six, complain some more, do some Mary to let heart rate come down a bit. Mosey on to ArboView Rd for a few relatively flat loops and Merkins. Back home with 90 seconds to spare. No one wanted to fill the time with extra burpees.
Moleskine:
Purell told me the last night that he has a sore arse and couldn’t make it this morning. He did not disclose the cause of the ailment. I will let you make your own guess. With him out I told him I had a shot at the title on the 5K. A very long shot at best.
Unfortunately we missed the dual between Rosie and Purell on the course. Would have been fun to watch, at least when they passed us on the return trek. Rosie and his flowing mane cruised to an easy first. I think he would have the Strava crown if it wasn’t for Purple Haze and Gummy stalling prior to the start. My guess is the Garmin started the 5K clock while we were standing around answering dumb questions and gipped him out of the title.
Astro took it easy on the first down hill bomb but then took off to cruise in for an easy second. Haze has been running strong and let me think I had a chance on the out portion, but passed me quickly on the return and crushed the hill on the way home to take the bronze (2nd in age group for the “old” category). Turkey Leg fresh off his second false start for Boston Marathon training took it easy on me. The thundering footsteps were close and he likely would have passed me if we had another few hundred meters at the end.
49er made his 2020 debut, straight from the couch to a speedy 5K. Nice work brother and good to see you. Some reminiscing about the OG BRR days of 12 man teams with TL and Gummy. Gummy was keeping 49er close during the run. Maybe he didn’t want to lose him again to “early work committements”
Duct Work and Fault Line followed close behind. FYI Cheese Curd – Duct Work was not the six! Benny and Retread rounded out the PAX with solid runs. I think Retread wanted to pass Benny, but Benny was topless and sweat and coronavirus particles were flying into the air and it was just safer to keep a 50 foot buffer.
Nobody liked the running after that, but we had time to kill as it was an hour workout.
Virtual fist bumps and a real takeout by Astro at the end.
Good work men,
Alf