So I get a text from Hops at 227AM letting me know he is sick and will be unable to Q today at Base Camp. Needless to say, I did not read this until 500am. No worries, we got you covered. Better to stay home, rest and get yourself feeling better. I had a general plan on what I wanted to do but nothing specific. Time to wing it, right. Wrong.
At 528, I’m explaining to the 11 PAX that Hops is sick and unable to make it and they are stuck with me. Again. I asked for volunteers, not really expecting anyone to pick it up but low and behold Sardine raises his hand to gladly lead us around. I only had to ask once. Big thanks to Sardine.
Let’s see if I can get this right or at least portions of it. I’ll probably make some of it up too.
Partner work is null and void until this virus passes over. Hopper was disappointed that there would be no partner Monkey Humpers. Monday is not starting off well.
I felt like we did lots and lots and lots of Ab Reapers. I haven’t seen this much and there is probably a different name for it but it is a great core exercise. You sit on your six and bring your knees up to your chest. Clover needed a demonstration – imagine that. Magoo made it back from California and says he did not bring any Corona Virus home with him. So we got that going for us, which is nice.
Great to see Callaway return – it has been a while.
It was great to have Sardine step in and pick up the Q without any plans etc. Great workout. Hops, we hope you feel better.
Announcements:
Hawks Nest (Charlotte Latin) is closed until further notice due to the virus. Hawks Nest will converge with Bag Pipe.
DICCS/Disclaimer
do not sue me, the school, or F3 and modify as needed, who is CPR certified and who has a cell phone
The Warm Up
Mosey to front of school
20- SSH
15- Imperial Walkers
10- Merkins
Calve Stretch
The Thang
Mosey to back of trail for some light LIGHT work– haha
alternating lights up trail 10 merkins and 10 big boy sit ups.
Grab some wall at transporter shed for arm presses-
50 air presses- single count
50 air presses left leg high
50 air presses right leg high
Mosey to back of High School – mosey to bottom of stairs for 1 burpee after each
20- Donkey Kicks
20- LBCS
20-Mike Tysons
20 -Heels to Heaven
20- Merkins
Mosey to benches- 3 sets of each but bear crawl 1/2 of island on way back to dips
25- dips at benches
30 -step ups at school
Mosey to front of school
10- derkins and run 1/2 lap
20 heels to heaven 1/2 lap
10 merkins 1/2 lap
Moleskin
I just wanted to stress how F3 has changed me physically and mentally and that is a credit to F3 Waxhaw family. I want to especially thank the Crest of Brairs for holding me accountable and pushing me to do what I really didn’t think I could do. I am forever grateful.
Announcements
Stay safe during the Coronavirus madness..
16 decided to brave the pandemic with a slight brisk feeling in the air. As this was the actual first week day with no school happening in the state and an actual “state of emergency”, still 42 fearless PAX made it out this morning to get an early morning workout in. Not fully thinking through how the Coronavirus could affect an outdoor workout, I could have really planned differently. In an effort to have PAX prepare for the upcoming Murph challenge, I was not really thinking when suggesting everyone hit the pullup bar. Depending on how long this all goes on, I will know better next time.
DICCs provided
The Thang
Head to the front of HS – Plank stretch, Merkins, JDs
Now mosey down to lower track entrance
Mini Murph – Total 11 – 400s between each lap 5 pull-ups, 10 merkins, 15 squats (apparently some modification around touching the pull up bar) this is My Bad
Head to lower field only to AUDIBLE so to avoid touching a bench or large tire.
Back to the high school driveway doing 25 Carolina dry docks at each of the six lights.
Mary while waiting on the six.
Next hit the hill in front of high school. 15 merkins at bottom(diamond, wide and regular) with 5 burpees at the top.
Run back to the start.
Moleskine
Times just seem weird as I could have prepared much better as to how this pandemic could and did affect the workout. And for that, I apologize.
The normal men upfront continued their push to maintain that spot while the rest of us kept pace and worked really hard.
With such a big group this morning, it just makes it too hard to call out this morning’s swoles who conquered.
Announcement
Recalc discussed food collection effort, please hit him up or see GM.
GF discussed safety and thought as it relates to working out as it relates to our nation’s pandemic and just general rules to follow keeping everyone safe.
Schneider did a great job taking us out.
Cannot remember the last time YHC had Q’d (or written a backblast) so when Bottlecap asked, no problem. Asked him to promote it as 2.0 Friendly as Gronk needs the work and Bean loves when she is able to join. The 2.0 came out in force, we had 11 (4 FNG!) and 10 Pax.
The Thang
Mosey off towards the shed and stop by the softball field for COP:
SSH, Imperial Walkers, things like that – don’t remember exactly it was 4 days ago
Next up was burpee run to the traffic circle, stop for 5 burpees at every light pole along the way.
Some Mary while waiting on the Six.
Next up the main event, a circuit consisting of 10 Dips at the benches behind the school, then 10 Airpresses/Merkins back at the circle, then onto the bottom of the hill by the baseball field for WW2 situps and jump squats. Back to the top for 9….8…7 you get the idea.
Continue with this for 30 minutes, if I got a redo the Airpresses would have been something else. Maybe you’ll see something similar at Ignition on April 13.
Circle up for some more Mary and then begin our trek back to the launch, a stop at the shed for wall sits with airpresses. Mosey back to where we did COP for burpees/merkins, one more stop for something that I can remember then jailbreak to the launch.
We had 2 minutes left so sprint to stop sign and back /done.
Moleskin
This workout was a lot of fun with all the 2.0s. The challenge was coming up with something challenging enough for the PAX but yet easy enough for the 2.0 to do. Pretty sure mission accomplished – Transporter logged 4 miles and my six year old daughter Bean had about 2.
Welcome to the 4 FNG
Bionic (Frack 2.0)
BooBoo (Teddy 2.0)
Player 1 (Glidah 2.0)
Ekans (Glidah 2.0)
Announcements
Stay safe out there and don’t catch the virus
There are few regions that are setting the example of how to Get Right, Live Right, Lead Right & Leave Right better than the men of F3 Waxhaw. That’s why I was honored to be asked to Q Homecoming (more on that later). YHC did a little recon work at the campus, was given some advice from Posse on how to handle the Corona-COT and set out to put together a weinke that would make the Pax hate me for putting them through it, but would also make them want me to come back again for a future Q. I’ll leave that up to the 5 who weren’t either self-quarantined, at Commitment or at Gladiator to decide. Here’s how it went down.
The Roving COP
Mosey from cars to top of carpool circle – SSH X 20
Mosey to top of hill – IW X 20
Mosey back to bottom of hill – Low Slow Squats X 20
Mosey back to carpool dropoff lane – Arm Circles X 10 each direction
The Thang
Partner up for CMIYC – no touching! P1 runs the carpool circle. P2 performs called exercise until P1 catches them
Mosey to band tower. P1 runs stairs X 3. P2 performs called exercise until P1 completes 3 climb
Mosey to Monkey Bars. All exercises OYO X 3 rounds
Mosey to elementary school playground
Grab a lifting rock from rock pile at the fence
Mosey to swings
Mosey to basketball court for March Madness Sadness
Shoot free throws – every make removes 10 reps from the called exercise (except burpees. 1 make removes 1 burpee)
10 Merkins X Pax = 50 Merkins at stake. Had to perform 40. SMH
10 WWII sit-ups X Pax = 50 WWII sit-ups. Had to perform 40. SMH
10 Burpees. Had to perform 9. SMH
Mosey back to Middle School carpool lane but stop at rock pile by “mobile classrooms” for 20 more O/H press.
Moleskin
I mentioned earlier that I was honored to be asked to Q a workout in Waxhaw, but Posse let it slip that they were running out of people for the 70 Day Q Challenge and were scraping the bottom of the barrel….
It was good to see Blue Screen back in the Gloom. #Kotters Dude can almost shoot a decent free throw
I had the opportunity to meet Southern Tip this morning for the first time. He’s killing it like a veteran. He was out front for every mosey but didn’t set any records from the free throw line
Frack came in hot at 5:30 but made up for being “late” with his effort this morning. Don’t be surprised if you see him practicing his free throws. Just sayin’
Posse did a solo pre-run to get warmed up and killed it during the workout. Dude always puts forth a solid effort but I don’t think his 2.0 has to worry about his dad beating him in P-I-G or any other basketball game any time soon.
YHC is sorely disappointed that all of the Spring sporting events have been Covid-cancelled (#MarchSadness), so YHC decided to build in a little fun this AM and everyone discovered how humbling and hard it is to shoot a free throw with 1) a flat basketball and 2) with wobbly arms fresh off of dozens of reps of pull ups, merkins, O/H presses, curls & tricep extensions. It’s a good thing the Pax at homecoming are so good at boot camping because b-ball is definitely not their strong suit. I think we made 4/20.
During Name-O-Rama, YHC was called out for starting with a fist bump. #Cobains It’s hard to break old habits because even though I was called out, Posse still gave me the knuckles. #Cobains. The rest of the COT was done with proper social distancing and we finished up kneeling during our closing prayer. Thanks to Blue Screen for the take out.
I was worried about living up to the standard the Waxhaw region has set for its workouts and tried to create a fun & challenging beatdown. I was happy to hear that I built in some coupons & areas that had not yet been discovered. Weddington Middle is a great AO. I hope everyone got their money’s worth because it was truly an honor to be asked to lead this morning. Already looking forward to the next time.
Announcements
I was a little nervous doing the Q today after having a Shingles vaccine less than 48 hours prior and having some side effects
with a pretty sore shoulder, but figured I would deal with it and pull back if needed. I actually felt pretty good and was determined
to provide a challenging meeting for the fine gentlemen showing up.
The Warm Up
Mosey halfway to the bridge and then back to the circle.
20 side straddle hops
20 merkins (little did everyone know, there would be some good merkins to come later 🙂 )
Calf stretches
20 imperial walkers
The Thang
Since, Popeye had already made a pitstop at the port a john to pee, I figured let’s lunge to the next port a john, to make sure know
one else had to go before we really got into it. No takers, so we were ready.
Mosey to the rock pile and partner up with a medium weight boulder. I was impressed at how heavy some of the rocks folks chose,
prior to knowing the reps.
Partner one runs to the corner and back.
Partner two starts the reps and alternates:
200 Triceps
200 Curls
200 Overhead presses
Mosey up towards the school for some on your six work.
25 Big Boys
20 V-Ups
25 Heals to Heaven
25 Flutters
Here is where the fun begin. Mosey to the parking lot and find a curb. This next part had the most complaining, I am not sure why it
was very enjoyable :).
50 merkins with a hand touch for each hand on the curb for each merkin
Run to the other end of the parking lot for 1 burpee and back
Repeat for 30 merkins/2 burpees and 10 merkins / 3 burpees.
50 squats run to the other side 1 burpee
Repeat for 30 squats / 2 burpees and 10 squats / 3 burpees
Mosey over to the curb on the side of the benches/swings
Partner up with one partner doing 10 pullups
Partner two starts doing crawl bears (reverse bear crawls) and keeps going until partner one relieves them.
This was repeated until 5 rounds of 10 pullups. The further out the crawl bears went away from the pullup area, the more
mosey was involved.
Line up on the curb and do 100 calf raises.
Mosey back to the COT.
The Moleskine
I have to say the time seemed to go pretty quick and I was disappointed that we were not able to do a few more exercises. There was
so much complaining about the merkins and hand tap on the curb that it gives me a few other ideas of how we can have more fun
in the future.
The guys were great today with everyone helping each other to make it through.
Being one of the older Q’s I always want to make sure I am able to challenge these fine professional athletes. Thank you for allowing me
to lead you today.
And for my 41st Q, I realized I haven’t Q’d in over a month. Were my costumes in November too much? Could I have finally worn out my welcome? Only 5 Qs in 74 days but my mind was running in circles with too many ideas. Struggling with not repeating someone else’s ideas. Oh the humanity….
A little surprise, my daughter’s 2nd birthday was canceled to this corona virus. It was Coco themed so day of the dead costume would go to waste, or not!
I showed up in a skin tight body suit leaving literally nothing to the imagination. You are welcome. You would either run faster trying to get away from me or trying to keep up to sneak a peak.
DiCCS given. Form counts. Don’t cheat yourself. Let’s roll.
THE THANG
Nice mosey as we begin to warm everything up. Lots of random exercises to be called as we get the blood flowing. Yelled at the chatty Kathy’s in the back to zip it and get their asses moving.
Over to Rudy’s Poop Palace for some “rounds”. First round is 40s, then 30s, then 20s and lastly 10s. 4 laps total. Start with 40 Donkey Kicks at the Poo Barn. Run up the sidewalk and before making the hard left towards the school knock out 40 Speedskaters’s. Run to the back of the school for 40 Dips. Run down the hill back to the Shit Shack. Rinse and repeat subtracting by 10 per round. Killer open and took a little longer than I hoped.
I love/hate bear crawls. When combined with the 10 and 40 exercise of bear crawls and Carolina dry docks I come alive. Well I’ve conquered that so now it’s time for something even worse. Bear crawls and Mike Tyson’s. Dedicating this round to my man Chicken Little. Just brutal though.
Partner up with who I tell you. This is my house. Split exercises. Runner is the timer. Run the full lot and back. Switch exercises after completing one round.
• Jump over Burpee
• Tricep
• Thrusters
• Curls
• Kettle Bell Swing
Jog to circles. Jail break to the other circle. V-ups and hip dips IC. Mosey up. Jail break down passed tennis courts. Penis’ to Heaven and then Heels to Heaven thrown in. Mosey to the poop palace. Checking for time. Jail break to first break inside walk. Pistol LBCs. Mosey to next break in sidewalk. American hammers. Jailbreak to COT. 5 x burpees on your own.
I got 4.5mi and I’m sure a few broke 5mi. Well done everyone.
MOLESKIN
The opener was a smoker and everyone was really putting in the work pushing the pace. Just short of two miles by the time you complete those four laps and the uphill portion is an ass kicker.
Bear crawl and Tyson’s is just mean. We got through it but called at least 3 x 5-10 second breaks. If you got through all of it awesome! I missed one MT in the last set of 10 so I’ve got more work to do but man, I was so close.
Cinderblocks was just to push the muscles and closing with jailbreaks was to burn off any remaining fuel in the tanks. I think we did it.
We have another level of camaraderie that comes along with posting at certain sites. Morning Wood has it, Ignition/Swarm yup and then Gladiator. When you see people pushing themselves as hard as they can you can’t help but push harder. I might not ever catch the guys in front of me but damn it I’m trying!
No single name callouts today, not necessary when you are all just flooring it. Find others to pull into Gladiator next month, I’ve officially passed the torch to Dasher for April.
ANNOUNCEMENTS
See Recalc’s post about gathering things for those that will need it if schools end up being closed.
Speed for Need and Spartan races are canceled
Man what a fantastic week for running around in the dark with a bunch of idiots! This was my first go at Swarm. Not attending but dishing out the pain and for some reason it feels different than Ignition? Probably that extra Friday vibe. Anyway I wanted to make sure we didn’t end up running tiny laps around the Cuthbertson parking lot to hit our mileage and time like last time so made sure we had the proper ingredients to run 10 miles if needed… Showed up just after my marketing manager Hooch and asked him if I was going to half to fork over a referral fee for all these free refi’s. A couple more minutes and we were a half dozen so DICCCS were given. Still throwing in that extra “C” until we get this global disruption extinguished.
Moseyed toward the front of campus and cruised down passed the high school all the way to the stadium then a quick U’y to circle up in the middle of the lot.
WARM UP
No, we did not start with SSHs… Nor did we do any for that matter.
Squats x 15
Plank it up – hold for a few
RT leg to RT hand, RT elbow to ground ( great way to see how tight your hips are…) RT hand up
Switch and do L
Damascus special – R/L
Hold plank for instruction
THE THANG
Thought we’d start with a fast paced progressive burpee X
Start with 1 burpee in the middle then each corner:
20 flutters
20 Ice skaters err skater lunges errr… Yes, thank you Bottlecap, they’re speed skaters
20 A Hams
20 Mtn Climbers
After each corner back to the middle up to 10 burpees
Headlamps on and mosey toward the track.
Now time for my evil plan…. Mileage around the track with partners. P1 runs a lapP2 does 10 walking lunge, 10 spider merkins, 10 walking IWs, 10 broad jumpsSo turns out the fence is now complete and quite secured all the way around the stadium. Trust me we even tried to sneak in under the bleachers and they have thought of everything. Took me back to the days when I tried to wear Korn t-shirts to be cool and do stupid things at Piedmont high school… So, time for an audible. Before we could relocate we had to get the hell out there so I went into Macgyver mode and jumped over one of the columns by using a metal folding chair near the rear access gate. The rest of the crew helped each other over like a Spartan obstacle course. Now on to Plan B.
Fast pace mosey back around to the trails to hook up with Lawson and all the way up past my place by the pool house.
Used a half mile section that had two hills and four corners to utilize my track recipe I had planned. We got our monies worth and tripped the 4+ mile mark heading back to COT.
MOLESKIN
Today was just another reminder that you can plan as much as you want but things can happen at the last second and you just have to adjust accordingly and roll with it. Thing is, if you plan well you can make those adjustments and still be productive and overcome any obstacle. Remember, if you fail to plan, you plan to fail. Go ahead and save that little nugget for later. We had a great compact group this morning meaning we all stuck together and worked together as a unit. Bottlecap reminded me that instruction is sometimes hard at 5:15 in the morning… Easy Button was Mr. consistent as usual. Rockwell has an incredible range when it comes to lunges and broad jumps; Just sayin. I don’t think I ever saw Rubbermaid and Hooch stop moving the entire time except to find a good hand and foot hold to escape the now Alcatraz like stadium at Cuthbertson High.
Oh and one last thing. Apparently since I’ve been posting consistently again AND more high mileage AO’s I guess my calves are really starting to slim and shape up because Bottlecap couldn’t help but notice on the mosey back to COT. Thank you sir. Looks like I’ll be ready for bikini season after all. Or at least my calves will be…
ANNOUNCEMENTS
You should know them all by now since you’ve had a chance to read the other two…
Glidah out
9 Men joined in for a few miles around an empty campus this morning. The Ecoli in the water got school cancelled again and gave us some fresh non diesel fumes air to fill our lungs. The fear of the beer virus must have kept quite a few in the sack this morning because it was much lower than normal turnout for Impromptu. Last Q I had here we had the great blizzard of 2020 with a mere dusting that kept everyone away as well. Beginning to think the Pax just don’t like a good old fashion Banjo Beatdown. Anyways if you missed today you missed out on learning about Sammy No Shoulders(Snakes) and the Man in the grey Suit(Sharks). Deadwood also told us what his wife said about all of his recent weight loss but this is not the place to discuss his weinke, it’s all about my weinke. DICCS given and we’re off.
Warm-up run to the front of High School
SSHx15, Jimmy Dugan stretch, Merkins x 15, Calf stretch, Wide Arm Merkins, LSS, Diamond Merkins
That Thang:
Mosey to back stadium parking lot for 2 minutes on the clock for 20 Burpees. Glad to see everyone pushed and accomplished the goal.
Line up for Indian Run, stay on the outside and all the way to Rudy’s Poop Palace.
Find a spot on the wall for 20 Donkey Kicks, Air Presses with Toe Raises, Jabs with Heel Raises
Grab a running rock, everyone grabs one, no sharing and passing germs amongst our rocks! Here is where I proclaimed watch out for Sammy No Shoulders when searching for your rock. Which Zin responded with a “What in the hell is a Sammy No Shoulders”? My response was “Have you ever seen a snake with shoulders”? With the rocks Mosey back to stadium parking lot traffic circles. Drop the rocks in top traffic cirlcle, This exercise: run to school picnic tables for 15 step ups, back to top traffic circle and run around the loop with rock above your head, then run to bottom traffic circle for 10 Merkin Shredders. Complete 2 total rounds.
Mosey back with rocks and drop them off and head back to back of high school. Time for 1 loop of 10 Carolina Dry Docks at bottom intersection, run to stairs and knock out 2 burpees, Bear Crawl from top of the stairs to wall for 5 Mike Tyson”s. Love this little loop because you can finish off any body part that isn’t hurting.
Mosey back to COT with a stop for some dips, LSS and a nod to Recal with some Bobby Hurley’s. That was our version of the NCAA tournament since we won’t get to see on this year.
Moleskin:
All in all and great morning with good temps and a nice breeze. I believe I heard we were a little over 3 miles in total. I was really proud of this group pushing hard especially on the Indian Run. Indian Runs are one of my favorite things to plan in a weinke because they are an opportunity for us to hold each other accountable. Swarm also was around this morning but they couldn’t get on the track so I believe they went into the woods and played Hide-and-go-seek.
Announcements:
Convergence with Coffetteria tomorrow, everyone come to Cuthbertson after Homecoming, Commitment and Gladiator
Speed for Need is Cancelled
4-6 Five Stones for Celebration of Life for Marcus Wright, need people to help seat.