Thank you gentlemen for letting me take you on a little adventure around Nesbit and Kensington. The guys who show up at
Commitment are very supportive, which I appreciate very much.
Warm-up
The Thang
The Moleskin
I don’t take anything for granted when I Q. I realize that everyone has different abilities and you can see what are someone strengths and
weaknesses from a physical or mentally challenge for a particular day.
My hat goes off to Chainsaw today, after quietly turning 61 the other day, as he had some injuries, pushed through and never complained.
Turnbuckle showed up already having walked about 2.87 miles and cut it off to make sure he made commitment. That is real commitment.
Frack started the warm up mosey at a good pace, then finding out the next mosey we would be circling back for the 6, suggesting maybe he would slow down, but he didn’t.
Deep Dish continues to fight through some injuries , but continues to show up, super good job.
Doughboy coming straight back from bourbon country did well, as the alcohol came out of his pores as he sweat and he became stronger.
Breadbowl was called Redbull by me about 6 times, apologize for my NJ accent, but he hung in there and continue to fight through when pushed after our 2 minute 30 second plank.
Rubbermaid must have run the whole site prior to everyone showing up to check it out and when it was time to start, barely looked like he worked up a sweat.
Popeye looked like he had tears in his eyes when I told him the set of 30’s for the rocks were named after him, from the last time I did it.
Fusebox had to leave on time today, but he was running faster today, like he wanted the clock to go faster. He was leading the 5 minute push with ease.
Thanks for keeping me honest gentlemen.
Announcements
Continue to send money in to support the Pax challenge of $100 towards charities in Waxhaw, even if you can send less.
Since the last edition of in person Da Vinci(March 14), 9 Saturdays have come an gone without the men of F3 SOBland from sweating and accelerating in the gloom of Blakeney followed by a delicious chicken breakfast. That all changed this morning as NC moved into phase 2, 16 men met in the Petsmart/Best Buy parking lot for a Memorial Day Weekend beat down.
The Thang:
Give updated COVID 19 disclaimer. And we’re off. Mosey through the trail behind the stores for a quick dynamic warmup of
high knees, butt kickers, lunges, toy soldiers, karaoke. YHC had to tie my shoes after that so I had the pax do 20 merkins.
YHC was prepared to copy one of Tuck’s Qs from about a year ago and trail run to Polo Ridge Elementary. Unfortunately, the 2nd leg of the trail was closed and we were not going to be able to use it.
Mosey to the grassy square for some partner work.
1 partner bear crawls the other burpees, flapjack
1 partner crab walks, the other jump squats
1 partner broad jumps the other carolina dry docks
Mosey to the roundabout for modified BLIMPS
5 burpees, mosey back 25 plank jacks, 30 squats
10 Lunges, mosey back 25 plank jacks, 30 squats
15 IWs, mosey back 25 plank jacks, 30 squats
20 merkins, mosey back 25 plank jacks, 30 squats
Mosey across Rea Road to Blakeney, stop outside the CVS for bear crawl merkin ladder, up to 20 merkins
Mosey to HT parking lot for 6 min of Mary led by the pax
Last round of partner work by the fountains
1 partner does dips, the other runs to Banana Republic
1 partner does incline merkins, the other runs to Banana Republic
1 partner does decline merkins, the other runs to Banana Republic
20 step ups, 20 split squats,
Mosey back to launch and plank until time is called
COT
Moleskine:
My Q-Fail this morning can teach 2 lessons to less experienced Qs,
It was good to see everyone in person again. Zoom is great but it doesn’t capture the essence of 2nd F gloom like trash talk and Frehley’s farts.
I also noticed a lot of silent refusniking going on especially during the the bear crawl/crab walks(YHC was guilty of this) and during the bear crawl merkin ladder. Once again, Zoom is great but it did create some bad habits.
We didn’t run a ton(2.5 miles??) but it was still a lot compared to the virtual workouts. I was smoked.
Announcements:
It’s up to Site Qs to decide when and how they reopen their sites. Stay tuned to slack for updates from your favorite workouts.
12 Faithful (6 Respects!) posted in the heavy gloom of RockZero to honor those who served, and take the Red Pill.
It went something like this:
Run to lot nearest 51: IC SSH x 20, Squats x 15, Merkins x 10, 5 Burpees OYO.
Mosey to Rock Pile: 20 each OYO. Curls, Triceps, Overhead. Rinse & Repeat.
Mosey to turf, count by 3’s.
1-Bear Crawl up and around turf.
2- Hold Plank in courtyard.
3-People’s Chair.
Bear Crawl was timer; release a man planking when done, he moves to People’s Chair, they move to Bear Crawl. Rotate thru all stations.
Citation of Gallantry and Honor read.
Run to Avenue of Trees: Ascending Merkins at each tree to end, Descending Squats back to start. 11 Trees.
Run to top of hill at soccer fields for Mary: RockHoppers, V-Ups, LBCs.
Mosey to middle lot for Suicides.
Run to Baseball field. Count by 4’s.
1st base- Jump Squats
2nd- Speed Skaters
3rd-Mary Catherines
Home- Back Lunges
20 reps each station, rotate thru all 4.
Run back towards Calvary for another citation.
Indian Run to cemetery flag pole, Citation, and 10 minutes of 100 Burpees suffered in silence.
My thanks to Geraldo and Hoover for the opportunity to lead this Memorial Day in the COVID gloom. And T-Claps for the citation readings.
Great to have Waxhaw pax Transporter and Shop Dog join us. Been missing my bible study brothers.
Extra credit to Hoover, Pro, and OT (i think he was the one) for running at 0630.
11 suckers showed up this morning with hopes of seeing a glorious beard and a creative weinke. The marketing this week had PAX believing Legalized was on Q. It was all a lie. A bald-faced lie. A slap in the face to trusting and unwitting PAX. Well, really Legalized has some kind of back injury, probably due to him joining Crossfit. All those kipping pull-ups or something. Who knows. Whatever. You’re stuck with me.
DiCCS provided, but no mention of the 10-10-Fart rule. Probably should have brought that up cause we have some PAX with some nasty digestive issues or something. You know who you are and you should probably get that looked at.
Warmup
Mosey around the northern part of the school to the back bus lot.
Mosey to the next lot for
The Thang
Mosey to the car loop and partner up (no touchy) – P1 does the called exercise, P2 runs a hot lap
That took a bit longer than expected. Mosey to the front entrance and the bottom of the hill
Find some sidewalk
Mosey to the lot north of the COT
Notice it was supposed to be 3 rounds but Damascus decided he didn’t want to do a third round. I warned him the alternative was worse but he didn’t care. Audible! Everyone grab some wall
Mosey back to COT for an on-time finish
Moleskin
The weinke always looks better when I’m sitting on the couch writing it. In practice it sucked. The PAX did a great job pushing through, though. Minimal grumbling, except for Damascus, who is regretting EHing me a couple years ago. Sucker. You’re stuck with me now. It was great seeing Dancing Bear bringing the cubs out with him. I had never met Carebear and Gummy Bear but they soldiered on and got their money’s worth. Southern Tip is fast. Jerk. Pushed me hard on the parking lot suicides. Zin works hard every time and is great at shouting out encouragement throughout the workout. Recalc is our usual form police. Early on during the Dry Docks and Merkins he said something about somebody’s Merkin form but I didn’t catch all of it. Might’ve been mine, so I made sure to tighten up. Keep calling out the PAX. We need it. Brutus is back doing the bootcamps after an injured period. He said he took it easy but I didn’t notice. He kept moving the whole time. I didn’t witness too much of Posse and Centerfold mashing, but judging by the soaked shirts they worked hard too. Mashers are always welcome.
Announcements
100 Pax Challenge – We’re up over $4000 but still looking for more PAX to contribute. Doesn’t have to be $100. Give what you can. We’re narrowing down the charities and money will be distributed soon. Be sure to reach out to PAX and make sure they know what we’re doing and why it’s important. That includes PAX who’ve been in the past but have been absent recently.
Memorial Day Convergence – Look at GroupMe this weekend to get the final details but it looks like we’ll be doing some sort of convergence at Cuthbertson @ 7AM for a modified Murph Challenge.
Q Source – Mondays @ Brooklyn Pizza following Asylum or Fridays @ Cuthbertson Middle following Flash/Impromptu – You don’t have to start at the beginning. Hop in at any point to learn leadership, accountability, and living 3rd.
Q School/Site Q School – If you hadn’t heard, YHC has assumed the mantle from Posse on running the Q Schools. Exact dates not yet set but narrowing in on mid-July. If you’ve never done Q School then plan on being there. Whether you’ve led 10 Qs or no Qs, this is a great opportunity to get some pointers and up your game. If you’ve been doing F3 for a while then YOU ARE READY to take the next step. That could mean Site Q School. We need High Impact Men (HIMs) to step up and take on a bigger leadership role. AOs don’t organize themselves. You can help. Attend Site Q school to learn what’s involved and then YOU get involved. More info coming soon.
YHC took us out #cradletograve
The Thang
Diccs, let’s mosey …
Weinke: Run. Week 2 Speed Workout, 40 min at half marathon pace.
Moleskin
Since Nesbit was flooded, we called an audible on our route. Which sucked because it’s hard to find anywhere flat in Millbridge. Pax did not complain, adjusted on the fly and got straight to work after our opening mile mosey warmup.
Gerber led the way with Tooltime close behind. The rest of us chasing them down for a mentally and physically 40 minute grind. No chit chat here, this was work and very proud of all these guys. I caught a few glimpses of Glidah and Dasher, both fully committed and running hard. Deadwood too after he showed up late to the party😝. Never count out Rubbermaid, he was there steady at it, encouraging us and putting in the miles. Nails too, this guy is disappearing with weight loss and I see him getting faster every workout. It seems He is posting more than ever lately. Posse was there on his bike, kept lapping us, you should see his bike with neon lights on the spokes!!! Also saw Centerfold (mashing) a few times with some very heavy dumbells. When we were done, Dasher yells, “I’m counting it!”, referring to a virtual race he was scheduled to run with us this weekend. Smart move Dasher, let’s see if the Pax let you get away with it🤣🤣🤣
Announcements
100 for 100 reminder
Then I left … ask Gerber for rest of story
8 Coke-loving PAX were lucky enough to be every other PAX counted selected into the good RED group at Impromptu. Since Deadwood took the BLUE group counter clockwise, we went clockwise.
POP THE TOP:
THE REAL THING:
LAST SIP:
CRUSH THE CAN:
YHC took us out . . . Happy Memorial Day Weekend . . . Lots to be thankful for . . . Look around and give back/thanks
Happy Friday everyone, the rain is gone, and temp is exactly right to loosen up quickly. Low 60’s with some humidity makes for a great workout.
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Warm Up:
The Thang:
TABATA
Group 1 – Use a small brick or nothing (3 rounds)
Group 2 – Use a Coupon, small brick, or Dumbbells (3 rounds)
Group 3 – Use a Coupon, small brick, or Dumbbells (3 rounds)
MOLESKIN:
Today was a great workout and even a better time. The morning started off slow with low turnout, but quickly gained some steam. Chastain shows up in a minivan I have never seen and rolls out of it like he has been drinking all night. Was he on a bender and stole some poor ladies van? Centerfold shows up on two wheels like he is late for Chiseled again. I think he stole that car too. Posse is late for my DiCCS presentation and then O-69 rolls in with Wax. Now it is a party.
If you’ve never been to Diesel, you’re missing out. You can get some great work in and enjoy a ton of fun mumble chatter. Proximity is a breeding ground for Scooby Do behavior. Last week I learned about a FUPA. Wow. This week Chastain mentioned about 10 times that something needed to go in the Back Blast. We all laughed hard when the topic of Mayhem “pitching a tent” came up. I have a feeling that we are about to lose Easy Button to the running academy but hope he will share what he has experienced with this different group of clowns.
There are quite a few people on the Mash Team right now, so just let us know in the Playhouse or News Channel if you want to partake on a day other than Friday. You can always pre-run or post-run if you need that.
ANNOUNCEMENTS:
Gentlemen, we are leaders, by definition that means we are going somewhere and were doing something, leadership is an action. PAX it is time to get to a site and get there at our scheduled times. If you have a legit reason to stay home then stay home, your a man, make that call. But if your reasoning is guided by fear or laziness its time to man up and get out of that mindset. I’m not talking about caution or wisdom, rather fear. We are called as brothers of F3 to confront fear, to face it and to over come it. These past couple months I have wrestled with it myself so I am not speaking from a position of authority but rather a position of humility and drive to overcome fear.
That said, I know my life is better equipped to handle fear when I get up early see a bunch of men I care about, run around like an idiot and finish with COT. I head home, wake my family up and push them to not get lazy during this time as well. Make no mistake about it, laziness has a cost, I know, I struggled with it for years. So as a brother, as a friend, I am challenging all pax to help lead this nation and drive action. Don’t wait anymore, don’t sleep in anymore, muster up and set that alarm for 5 am again and get out there and get your mind right. Keep what ever distance you are comfortable with as you have complete control over that but don’t, DON’T quit, DON’T hit that snooze and don’t be guided by fear.
You’ll be better for it! See you in the gloom!
Work out: We ran around and pushed ourselves and each other.
Moleskin: Ice is hurt but leaves no excuses out there and works through the pain. Swimmers pushed himself as he usually does.
12 at Centurion. Slow Roll, my twin brother who hails from F3 Mountain Island Lake, had the Q this morning. He gave a pretty thorough disclaimer and we started with COP where we stood in the Amelie’s lot.
SSH x 10 IC
Merkin x 10 IC
SSH x 10 IC
Merkin x 10 IC
SSH x 10 IC
Merkin x 10 IC
Mosey around the plaza. Crazy Ivan toward 51 and across to CCHS campus.
AYG lap around football field.
Modified Escalator
Start at Visitors corner of the thoroughfare surrounding the football field. Run counterclockwise around the field with a stop in each corner for ascending rep exercises. 5, 10, 15, 20. Burpees, Merkins, Squats, LBCs. Plank-o-rama.
AYG lap around football field to bookend it.
Over to stone benches. 10 step-up/10 Dips/10 Derkin x3
Plank-o-rama
Run out of campus, up Little, Right on Carmel, cross over to launch lot.
2 AYG sprints across the parking lot.
25 Merkins OYO
COT
Moleskin
Slow Roll kept telling the Pax, “Let’s roll,” when time to move around campus. Uncle Phil asked if that’s why he got his name. Nope. He got named at the beach when he finally posted after the 5 year EH from YHC. He finally started posting and even learned he had a neighborhood workout. He swallowed one of those F3 pills and is in the best shape of his adult life. #WasNow
Solid workout. Lots of running. 3.7 miles. Not so sure about the COP with the SSH and Merkin combo. YHC needs some Mountain Climbers or Peter Parkers to stretch out the legs. Slow Roll and Purell were up at the front on the big set. Deputy Dog showing some fast twitch along with Snuka on the sprints. Chelms had some questionable form on the flutter kicks. He blamed his groin problem on that. Fair enough.
Gotta run. Heading to the beach for a few days. Great to have my brother out to Q Centurion and, of course, to see the Centurion pax. Solid work this morning. Have a great Memorial Day weekend. Take some time to honor those who have made the ultimate sacrifice for our freedom.
Announcements
Rock Zero will honor the fallen during the 0700-0800 workout at Calvary on Saturday. Silent pre-run option with Hoover.
5 PAX HC’ed and 5 PAX showed. Funny, it wasn’t the same PAX that HC’ed that showed but I won’t go in to that. *non-COVID cough* Panda *non-COVID cough*.
Monday, YHC posted the newest virtual workout Garage Band and was voluntold to take a virtual Brave Q by Fire Hazard. I thought I was already on the schedule for Thursday, but when I found out it was double booked with Bucky on Q I decided to do Tuck the solid and take Friday. I had a plan in my head for the vQ everyone has been accustomed to over the past couple of months, you know the drill – the 1 or 2 min out and back run, a chair, a lifting rock, EMOM or AMRAP, OYO counts, yada, yada. I hadn’t fully fleshed it out yet when I got a message from Tuck mid-Thursday asking if I wanted to take the first SOB in person workout since the SIPO! Because phase 2 is starting today, he and Mario had decided on opening The Brave. I, of course, happily accepted with a “Hell Yeah”! I drew up a Wienke that would honor COVID distancing and would still live up to The Brave standard of 4 miles and some grueling work.
I tried to turn in early because I haven’t gotten up at 0445 since before the SIPO and did NOT want to miss this (especially since I was Q). I couldn’t sleep. I tossed and turned and ran variations of my Wienke through my head trying to decide on the perfect 1st return workout. I probably got 4 hours total when my alarm went off and I was off like a shot. Couldn’t wait to get out there.
I arrived at The Gibson and Taco Stand was already there. Wingman and Tuck joined us soon after. YHC delivered the disclaimer, including half of the new COVID parts of it. Tuck reminded everyone if they were sick to go home. Mario came in hot, his first steps out of the car were to run with us down BC toward Stonecrest.
WARMUP
Warmup? It’s The Brave. We ran! Warmup…
THE THING
With very wet shoes from the hill, take a run to those first building in the giant Stonecrest parking lot. I think there’s some restaurants there? Here we did 7 of diamonds around the entire Stonecrest lot. It was more of a 7 of long rectangulars, but you get the gist. From that corner, to the end of Target, to the far end of the lot from Target, back to the steps coming down from Firebirds, and back to start. Each loop was over a half mile.
The last loop we had to cut a little short for time. Instead of running all the way back to the start end of the lot, we ran back to the corner of the lot nearest Target.
We finished with about 10 minutes to get back to launch. YHC was the 6 but would have been on time had his shoe not come untied on the run back.
MOLESKINE