Low 60’s, no rain, nice and humid. Perfect weather for a workout.
The goal today was to utilize some cinder blocks and/or rocks so Pax were invited to bring their blocks this morning and drop them off ahead of time at a pre-blasted location. If not, lifting rocks were also available on site. No coupon sharing on my watch!
DiCCS were given (Disclaimer, Cell phone, CPR, Safety) + 10-10 Rule
Had exactly 10 so we were good to go
Warm Up:
The Thang:
Merkin / Big Boy Ladder
Whiteboard of Pain
Extra Credit:
Done!
MOLESKIN:
Great job out there today everyone. First time caller Premature decided to Swarm it up this morning. It’s great to see different pax challenge themselves every week, well done Premature. Today’s goal was to not be as run heavy but spend some time getting uncomfortable with exercises and some block/rock work. Hopefully that was accomplished. Goodfella as usual was crushing this type of workout but he got to experience Briarcrest’s newest beast Tool Time up front crushing it as well. Great job gents. Wolverine, Dasher, Foundation, Glidah, and Zin were all moving and really pushing the pace. And how about Nails? The man was flying by everyone on that last 400, looks like a different person. I guess when you lose over 20% of your body weight you are, nice job. I hope everyone has a safe and happy holiday weekend with their families.
ANNOUNCEMENTS:
In this time of SIPO, many have had the opportunity to spend more time with family and to feel a sense of longing for simple things like wandering through the canned food aisle of Harris Teeter and picking up cans to actually see what’s in it before you buy it or sending 2.0s into the play area at Chick-Fil-A so that you can enjoy the rest of your meal in peace. And some miss the time spent with neighbors — but do you know all of the people in your neighborhood? YHC decided to invite some of the people — both famous and everyday — to his 4th anniversary Q of the curbside edition of Clyent Dinner.
WARM-UP
No mosey, you’re in your garage.
THE THANG
4×4 — 4 rounds of each of these exercises OYO
4×4, part II — 4 rounds of each of these exercises OYO
Run 30 seconds out and 30 seconds back Jack Webb — 1:4 Merkins and Air Presses
Angry Al Gore x 20 OYO
Makhtar N’Diaye x 4 OYO
MOLESKINE
So many friends in our neighborhood — who knew!? The rain held off most of the day, but the PAX in garages were doing the workout in a sauna so kudos to that extra effort. There’s not a lot of mumblechatter on the muted virtual workouts, but the occasional grunts and heavy breathing showed there was some work going on. YHC called an audible with the short run before Jack Webb because he was exhausted already and needed an extra moment before moving on to the more regrettable part of the workout. And still somehow during Jack Webb, his voice began to crack like a seventh grader’s and he suddenly had horrible flashbacks to middle school PE and the nauseating, engulfing scent of a dozen aerosol deodorants — he almost passed out then and there.
For YHC, it’s been a great 4 years with F3 and the people above have given him much reason to moan and groan, but it’s PAX around him that keep him coming back — the HIMs who care, who push, who lift, who go beyond just because. Anyone who’s made it this far in the rambling and the many others who didn’t, keep pushing because it makes a difference.
YHC with the take-out.
ANNOUNCEMENTS
Solid update from Centerfold on the 100 PAX Challenge: https://f3southcharlotte.com/2020/05/12/100-pax-challenge/
Always a great day when YHC gets to lead a bunch of F3 Waxhaw PAX. Strong and faithful men all around and even stronger personalities. All were on display today as we ran our way West and South in our little town of Waxhaw, NC.
We counted off by 1’s & 2’s and the groups were appropriately separated for distancing. Foundation took the 2’s and YHC took the 1’s. Our individual DiCCS + 10-10-Fart were delivered and then we had a brief period of awkward silence as I was a little pre-mature on the DiCCS… (insert That’s what she said…)
Warmorama
Mosey to the church and did 20 X SSH – IC, 20 X IW – IC, 15 X Merkins – IC, Held plank & 6″ for a minute then Calf Stretch, Upward and Downward Dog for a 10 count each.
Thang
7’s – From church parking lot to the other church parking lot on the next block stopping in the middle for 10 X Dry Docks we did Burpees at the start up to 6 and V-Ups down from 6 at the end.
This took 20 minutes and we ran 2 miles. Way longer than anticipated. Oh well, live and learn…
Mosey to 701 Main parking lot
Explained the exercises and Zinfandel accused me of Copyright infringement on Rockwell’s Q from a week or so ago but it was actually planned the previous week in anticipation of having to lead a 3rd group at the Floater if necessary. (That’s my story, and I’m sticking to it…) So we did Bear Crawl 3 parking spaces, Crab Walk 3 parking spaces, Crawl Bear 3 spaces and Walk Crabs for 3 spaces and then hot lap around the building. R/R X 2 more times.
Arg! only 9 mins left. No time for triple nickel at ABI so we plank up for 2 minutes rotating 6″ and regular every 30 secs.
Mosey to North Mainstreet via sidewalk, (via middle of the road for a couple), and stop at the exceptionally high curbs on Main for 50 X Tri-cep dips, rest 10 count and 25 X Tri-cep Dips. Feel the burn boys!
Recover and Mosey to COT and done.
Re-grouped at appropriate distance for count-o-rama at COT. I thought it was a better way to close it out, personally. Agree with Deadwood that it felt weird last week to keep the groups completely separated at COT’s.
Great push by all and everyone stayed together (10 feet apart of course). Looking back on the Mosey from 701 Main to North Main St., no one was lagging behind and kept up with the group. That tells me we were either running really slow or everyone keeps getting stronger.
Zinfandel takes the “Floatey” for over-achiever for the day. Direct quote : “V-Ups are too easy, let’s do more!” or something like that…
Glad to see Shake N’ Bake out there today. I hope that is a more common thing for him and us. The dude brings the whole next level of “Go get it”.
Tanyatine: keep posting brother! Great seeing you out again today.
As always leaders make even better followers and I was blessed to lead a fine group of men today.
See “Minimalist Weinke at the Floater” for announcements
YHC took us out
For the 2nd installment of the Floater during NC Phase 1 we broke into two groups with Carb Load leading one and YHC at the helm for the other. We counted off 1-2-1-2-1-2-2-1-2….and counting seemed much better then at Flash this week, so the rust appears to be shaking off with increased attendance of workouts. Once the clock hit 6:00, group 2 we were off moseying for warm lap around the church. Here is recap of what took place for Group 2 today @ the Floater.
Warmup:
Thang:
4 Corners
Using 4 corners around church, begin with full lap and do 5 burpees. Reverse course and head back to start for 10 merkins. Each time shorten by 1 corner and keep same count of 5 burpees out and 10 merkins back at start. Once 6 is in mosey over to N. Providence St.
7’s
Using N. Providence St. do 7’s with Bobby Hurley’s and Carolina Dry Docks. The 2 points were Miller Dr (close to bank) and Howie Mine Rd.
KJH
To close out time, completed 1 lap down and up KJH back to COT.
Moleskin
Goal was to complete below checklist for today, unfortunately fell 1 short of completion. Minimal thought needed for workout and was light on exercises, but allowed the pax to cover ~4.5 miles on the day.
| Floater Q Check List for 5-21-20 | |
| X | Hear Damascus 5 min soap box rant about calf stretch |
| X | Ensure that Ice9 drive heaves and/or pukes |
| X | Piss off Frack due to lack of merkins/exercises on weinke |
| X | Upset old man Recalculating for amount of running |
| X | Have awkward moment with Deflated |
| Wave goodbye to Transporter as he runs for woods or porta-john to drop heat | |
| X | Ensure covered more miles then Smithers solo workout |
| X | Ensure Xerox checks Downtown Waxhaw streets for any recent cat pee |
Announcements:
6 were ready to roll for vArsenal/RebelYell. Then the Q (YHC) showed up on Zoom at 5:29 (& 20 seconds). I was also ready several minutes earlier but then dogs started barking at my back door. After taking care of that issue, we started!
Warmup up:
-Imperial Squat Walkers, Mtn Climbers, Peter Parker, Parker Peter, Merkin, Potato Pickers
Run Out 1 – do 15 Jump Squats & 15 Wide Merkins, run back.
WAMRAPS (approx 3:30 to 4 minutes each round…
-15 Monkey Hump, LBC, Carolina Dry Dock
-12 Curls, Shoulders, Sister Mary Cath
-12 Dips, Diamond Merkin, Romanian Dead Lifts
Run out 2 minutes – do 20 Flutters, 20 Side Merkins (each side…so 40 total). Did some Mary and Plank upon return.
more AMRAP
-15 Superman, Calf Raises, Triple Lindy
-10 Incline Merkin, Speed Skater, Sit ups
Run out 1 minute, 15 Wide Merkin & 15 Jump Squats, and SPRINT BACK!!
some Mary and awesome Yoga stretches, and snuck in some 6 inches Plank Jack for good measure. Done!
MOLESKIN- great to see you guys on when I finally showed. Irony of being almost late is I had a vivid, troubling dream that I had overslept my Q. Weinke was set the night before (as always, and always written out), and was prepared for conditions of either heavy rain (or not). Beautiful morning and great push.
Guys these are strange times. We are all seeing people grow weary, and fall out of healthy routines. And that’s when we need to dig down and tap into faith and grit- move forward personally and as leaders in our community, family, and work. Get out and post F3, & grab a friend or 2. You’ll benefit and so will we all.
Eleven Twelve souls woke up early enough and looked outside to find no rain for the first time in 24 hours. 8 for Chiseled and 4 Mashers. Diccs given. Late 90’s early 2000’s hip hop playlist going (clean versions since we are in a church parking lot). Here is what Chiseled did….
WARM UP
Mosey towards the entran….HOLLY CAR CAR CAR!!!! Around a corner doing what felt like 40 mph was Centerfold coming in hot. I didn’t have time to turn the music down so I shielded it behind my body as I yelled back to pax to watch out. Pax scattered to the sides of the road. First crisis averted. Continue to entrance stopping at the top for toy soldiers. Continue the mosey towards Mt. Chiseled. Stop for 20 SSH. Mosey to the next Corner for 20 Merkins. Mosey again and stop for 20 mountain climbers. Mosey again past the Mashers to give them a taste of Bone Thugs N Harmony and stop for 20 Dry Docks. Mosey one last time and stop for 20 In/Outs. That concluded the 1 mile warm up (and I felt every bit of it).
THE THANG
Mosey to rock pile and avoid snakes and mud to pick up a lifting rock. Circle up. We will perform called exercise with a 100 yard run out and back in between each.
Mosey around mount chiseled and meet in the middle parking lot for a chest burnout.
15 seconds left. Mosey Walk Crawl towards COT.
MOLESKIN
ANNOUNCEMENTS
My third time Q-ing and I avoided the rain again. It was supposed to be a washout (I should know… I’m Sprinkles), but the weather held off. It didn’t impact my weinke much but we blazed through it… I had to improv at the end.
So here it goes:
Mosey to the middle school awning and warmup
Mosey to the side cover area in-between the cafeteria and the awning… do a merkin circle (150 merkins…. plank while waiting for ur turn).
Mosey to the awning and do 30 low slow dips (in cadence)… and run a full lap in front of the middle school.
Mosey to the side cover area and do a burpee circle (150 burpees…. quick feet while waiting for ur turn).
Mosey to the awning and do 30 derkins (civilian count)… run a full lap.
Mosey to the side cover area and do a squat circle (150 squats…. al gore and air presses/jabs while waiting for ur turn)
Mosey to the awning and do 30 irkens (civilian count)…. run a full lap.
Mosey to the side cover area and do ab circle (150 heels to heaven…. protractor while waiting for ur turn).
Mosey to the awning and do 30 step ups on ur own… run a full lap.
Mosey to the wall and do donkey kick/Mike Tyson circle (75 kicks and 75 tysons).
Mosey to the bottom of the high school parking lot and do 20 walking side lunges .
Mosey to the top of the parking lot/hill and jailbreak to COT.
Used Goodfella’s F3 exercise die to end workout (did 1 minute of Al Gore, 20 burpees, 1 minute of side plank, and 6 Freddy Mercury’s)
Not really but that’s what the title was last night so….
Waxhaw Express is your weekly dose of a speed workout. It’s an hour and it’s also a great way to teach your body to run faster and get uncomfortable and progress.
DiCCS (Disclaimer, Cell phone, CPR, Safety) and 10-10
Warm Up:
The Thang:
1 mile cool down stopping at Rudy’s shed for 10 Donkey Kicks and 10 Mike Tysons
Mosey back to AO
Done! Another 6 miles in the books.
MOLESKIN:
Waxhaw Express is taking off. 7 PAX with the threat of rain and actual rain during the last 5 minutes. Definitely humid out there and luckily we missed the rain until the last 5 minutes. Welcome SCUBA, first time caller.
ANNOUNCEMENTS:
Ignition. What can I say about that AO? Come to work, the pace is fast and you might dry heave (more to come on that). One thing I know is that the AO seems to be faster. The pax showing up are quick! There hasn’t been any circling back for pax in the last few weeks and it’s nice. I’m not saying slower Pax should avoid the site but it is nice to progress forward and not wait around. Ignition will and does accommodate all speeds.
I was still tired from the previous week due to the high mileage Waxhaw Express maintained but I was up for the challenge. I roll up and see Ice 9 pumped and ready to go so I knew I would have to really push to get that guy puking so would feel he got his moneys worth.
DiCCS was given, or was it??
I didn’t do a very good job relaying the message and the Px came a little empty-handed. Not passing the buck, but if you’re told we will be going off-campus and that a headlamp (which about 90% of us have) is highly recommended I would say that’s on you. We are adults and we should heed warnings such as wear a headlamp. It was getting light outside but it was pretty dark on the trails. Site Q’s have discussed and pass the info to the Q’s and/or be at the workout to further reiterate or audible the weinke if its deemed unsafe. We don’t want anyone hurt and we know you don’t want to get hurt. Let be diligent about safety, it’s getting lax and I’m just as guilty.
5:45 and we take off headed to the Lawson clubhouse. Almost immediately we are at a 6:45/7:00 pace and pretty much held it all the way there. Ice 9 will push the envelope if you let him and I can’t just let him take off without me! Arrive at the clubhouse. We had to wait about 15-20 secs and Wolverine came hobbling in looking like an old man in a young man’s body! Apparently he was on his 5th workout of the day and he crashed his mountain bike. Although he was gimpy he still kept up with no problem, really! Nice work.
The Warmup: Circile up
15 SSH IC
15 IW IC
Merkins-sets of 5 IC
Wide, regular, diamond
Calf Stretch (Damascus stop fartsacking)
Runners lunge
Lets mosey!
The Thang: *pull out a map and follow the directions
1. Make left out of main Lot
a. First L on trail
b. First L
c. At next left (Bridge) 20 DD
2. Cross Bridge, Take R
a. Stay R on trail until Cul da sac RINGTAIL DR
3. 10 Merkins Each intersection L on DEER MEADOW to Culdasac
4. ABS – @ Culdasac
a. 25 Vups
b. 20 Pistol – Each
c. LETS MOSEY – TAKE R on Trail
5. First L to Bridge
a. Bear Crawl Bridge
b. 15 DD
6. TAKE L on Trail
7. First R ASHLEY RIVER RD
a. 5 Squat each Intersection
b. L on PERIWINKLE
c. L on BLUE STONE to Culdasac
d. @ Culdesac – 10 DD – Hit Trail
i. Mosey STAY LEFT
e. Take R at End-STAY straight
8. At Road – Hang L Stay To End
a. 5 Jumps Lunges All INTERS
9. L on Lawson DR
10. L at the school entrance and stop at an intersection near COT.
a. 400m run w/ 3 burpees each intersection.
. pause at the end of the 400.
b. 400m back AYG
Back to COT…DONE
The Moleskine:
I like Ignition, I like the push and the speed. If you have never tried it and have enough competitive drive to want to keep up then you should definitely come out and try it. You WILL NOT get left behind. Nails, Nails, Nails…I was really impressed at how well you kept up today! 20-30 lbs lighter really makes a difference when running. Nice job. Tool Time! The dude came into F3 on fire. First new Pax, since Wolverine I’ve seen that has come into the fold, hits all the running workouts and has zero problems keeping up, not sure if I’ve ever heard him breathe hard during a work out… well-done man and welcome.
The rest of the speed demons nice work but of course you are always super quick not even burpees slow you down. Bottle Cap didn’t like the idea of doing 2-400’s the last couple of minutes of the workout but he outran me so there you go. Rubbermaid the only Respect present today, well done. You might be the fastest but your endurance is great, some may not know that he completed a 30 or 50K ultra last year. Beast!
Let talk about Ice 9. My goal today was to clock miles. Low rep counts and go. We arrived after the opening mile and started dry heaving towards the end of the warmup. What is it about running hard that makes you puke?? Its happened to me. We run the long stretch of the trial and at the end he’s heaving again! Up the road we go and on one of the stops he finally lets it fly!! I think Bottle Cap witnessed the crime scene and I heard it…. If you’ve never been to a workout with Ice 9 when you do you will see what I mean. He goes hard to point of sickness. Well done Ice 9, You may need a rename.
Thanks for letting me lead Gerber and Hollywood always a pleasure. I took us out.
Announcements:
100 Pax challenge. The goal is to get 100 Pax (we are at 25-28 pax) to donate $100 and donate the money among a few charities.
To donate:
Venmo – @F3Waxhaw
Paypal – F3Waxhaw