A Man Walks Into a Kevlar
8 for Kevlar.
Geraldo, Lex, Whip, Chubbs, Cage, Bounce, Dish, Horsehead
Thang:
- Campus Starfish at the paver cross – 5 burpee center and various endpoint activities
- Back road suicides – various species of merkin
- Ladder on the hill – burpees and jump squats
- Mary at natural interludes
Skin:
Good crew today, ready to get after it.
Missing Bulldog and his new/old buddy Butterball. They came back strong, but have been MIA the past few weeks. Rumor is they had custom matching Pelotons installed in their respective inglenooks and we may never see them again. Bulldog is halfway through the Fawlty Towers box set by now.
Bounce and Dish representing the Molon Labe crew, who have been doing all sorts of things for the past several months with the exception of haircuts. Bounce just learned that the dates on his wine bottles are not expirations, so his weekend plans have expanded. Looks like rain tomorrow AM, so I’m not sure what the Bear Claw workout policy is on that. I’m venturing to guess it’s a no.
Chubbs is getting geared up for his big VQ next week. I hope we gave him some good advice.
VQ Pro Tips:
- No
- Also, no
- If it’s never been done, let’s keep it that way
- Do not throw or launch any items during the workout
- Yes, there are new exercises on the website. Please leave them there.
- If you can’t do it, don’t Q it.
- Also, fake it till you make it.
- If you can’t take the heat, better not circle up for too long.
- Absolutely not
Looks like Hopper drew the RockZ Rain Q card out of the Sorting Hat for tomorrow. not slytherin, not slytherin. Come on out and support. I may be there myself.
Top Secret Link for A51 only backblasts, which are few and far between these days:
https://f3southcharlotte.com/category/south-charlotte/a51-region/
Regards,
Horsehead
P. S.
Movie recommendation for this weekend:
The Ghost and Mr. Chicken, starring Don Knotts (with a multitude of Mayberry cameos).
Lets Gooooooo!
With a week filled of college football cancellations and other bummers to YHC’s favorite upcoming season of the year, YHC was ready to release some frustration and get after it. In the grand scheme the aforementioned are minor inconveniences, but it was still good to get up and push oneself with 12 other men ready to go. YHC and Kirby were the only takers of a pre-run but I expect that number to grow as things progress (and the heat/humidity drops). 5:30 hit and 13 Pax were off. Here is what went down.
The Thang:
Warm up mosey around the Regal parking lot with shuffles right and left, butt kickers and high knees. COP with IW, Hillbillies, SSH, Mtn Climbers, 6 inches, then brief yoga stretch. Mosey to the parking lot behind HT.
Speed bump warm up. Run to each speed bump stopping for an upper body and lower body exercise. 10 x wide arm merkins and 10 x squats – next speed bump 10 x regular merkin and 10 x right leg lunges – next speed bump 10 x diamond merkins and 10 x left leg lunges. Repeat for last 3 speed bumps. T-claps to Long Haul for leading plank work while the Pax finished.
Now that we were warmed up time for the main event. Mosey to St. Matt’s and grab a lifting rock to take to the parking lot. Partner up and line up abreast maintaining social distance. P1 does called rock exercise while P2 runs to 3rd light to do ab work and then runs back. Flapjack as needed to get to total. Exercises were:
Round 1: 120 total bicep curls with runner doing 15 heels to heaven at 3rd light.
Round 2: (Pax made round 1 look too easy so YHC audibled) 160 total overhead presses with runner going to 2nd light and doing 10 JLo’s.
Round 3: 160 total tricep extensions (keep elbows in) with runner doing 20 LBC’s.
Round 4: 100 total sumo squats (keep the back straight and rock touching the ground) with runner doing 20 scissor kicks.
Head back to launch stopping halfway for the Pax to enjoy 15 Walter N’diaye’s (I have to look the spelling up every time) in the HT parking lot. Finish mosey to launch with just enough time for 8 burpees OYO. Finish.
Moleskin:
As stated early in this backblast it was great to get out and get after it with the Pax. Lots of noise in the world today but for YHC posting with the Pax helps to normalize things. As always great to see the regulars of this AO which make a sucky workout that much more enjoyable. And fantastic to see the relative Nightmare newcomers like Sweet Water, Floorslapper and Beetlejuice (these guys are all beasts and are going to make the rest of us step up our game). Strong work by all this morning and a pleasure to lead the group.
Announcements:
- SOB blood drive coming in October at the Brace YMCA. Specifics to come but eat plenty of red meat and drink lots of water leading up to that point…and don’t donate elsewhere so that you can give a pint.
- Remember to wear lights and hi-vis shirts so that we are visible in the gloom. It is staying darker longer as the time shifts.
- YHC is watching more NBA basketball of random teams this very moment and FYI Dame Lillard is a bad man.
Mechanic or Car’d’ dealer, hopefully they don’t screw up.
For the second time this week, QIC had to scramble last minute to get a weinke ready to go. Rolled in a little worried as there were just a couple pax, but as the garage doors were just about to open, cars started rolling in for some work..
Warmup
Mosey to the main lot: SSH, Peter Parker, IW all x15 IC
then a little stretching: Runner Stretch, Up/Down Dog, Calf and Lunge
Thang
Pulled out the Card deck while the mechanics(mashers) were working since we had some time. Pick a card, any card….what do you know, the 7 of Diamonds it is… Use the the lot with 4 corners like a diamond (more like a Rhombus) 7 laps, 7 exercises multiples of 7 on each corner…
Lap, wait for six then go to the next lap
- 7
Tysonsburpees x4 corners=28 - 14 Speed skaters x4=56
- 21 Merkins x4=84 -not a lot of happy campers
- 28 LBC’s x4 =112
- 21 Speed skaters= 84 (audible as another 84 Merkins did not sit well)
- 14 Merkins x4 =56
- 7
TysonsBurpees=28
Apologies to the Pax, second look at the Weinke and the Burpees were supposed to be Mike Tysons…..”Now you tell us??!?” was definitely uttered.. Whoops!
The shop was running a little behind schedule, Surprise, so we took a few shortcuts. Moseyed around shop to the small track with about 5 minutes to go. So we literally hung around the bars for some tr-action then 10 pullups, side shuffle a lap, 10 more pullups and H2H for the 6.
Head back to COT and the mechanics.
Moleskin
Had no idea how long the diamonds would take, but the Pax took it in stride. Was a bit painful, but full workout. More mashers were there than when we started, so that was good to see. Apologies on the Burpees over Tysons.. Really I am!
Centerfold received the Chain o Pain Mash award as he was back from his trip.
Announcements:
IPax Challange- We learned Centerfold may or may not have thrown up last year!!!
Blood drive-Oct
Q source At cuthbertson 6:30 Friday
1 Year Anny sept 7
“Milk was a bad choice…” – Ron Burgundy
I started typing up my Qs in my cell phone when I started F3 and that’s truly the only reason I know what number it is. I’m also a big fan of personal milestones, whether it’s pounds lost or number of posts in a year. And everything in-between. Put something out there and let’s help you get there.
Shop Dog mentioned he’s down 56lbs on Saturday. Posse posted with the Waxhaw Express on Tuesday. Glidah has become a freaking Chiseled role model (if you are into nearly perfect physique) by posting and pushing every single day. And Dancing Bear has posted twice this week. Lots of people to chase, set goals and let’s roll boys!
I was excited for this AM. I only drank a single IPA yesterday spreading 12 bags of mulch to keep hydration levels in top shape. Would it matter? Would the swamp that is downtown Waxhaw show us any mercy? Ahh great it rained a bit….
DiCCS given. Circle back for the 6 when you can. The air is thick as hell.
THE THANG
Longish mosey to school and circle up at basketball parking lot for….
1. 25 x SSH IC
2. 25 x Merkins CC
3. 25 x Moroccan Night Clubs IC
4. 25 x Imperial Walker IC
5. Calf Stretch
6. Upward Dog
7. Foot by your Hand Butt Stretch
Walkish mosey gravel lot and mentally prepare for a true jail break up Bad Idea. Don’t die and recover until the 6 is in.
Mosey to the graveyard and line up for “real” Spider-Man Pistol Webb. Start at 1 and 4. Work your way to 10 and 40. Thanks to those that helped count and apologies to Bottlecap for my miscount. Spider-Man Merkins are the worst.
What goes up, must come down! Jailbreak back down. Mosey back towards 75.
Find some wall near the smell of bacon. Balls to the Wall Jacks x 25. All the blood to my brain. Jumping lunges x 25.
Mosey down 75 and cross together at Irish Pub and shed a tear for lack of brew consumption in dark bars. At each light, flip flop between 25 x Speedskaters and 25 x Carolina Dry Docks. Audibled due to car traffic and threat of danger.
Grab some wall. 25 x dips and 25 x Heels to Heaven.
Mosey to church lot. 5 x Hurpees. Mosey to other church lot. 5 x shoulder tap Merkins. Rinse and repeat until time.
Back to COT. Thank you Dancing Bear for taking us out! Welcome the F3 artist formally known as Grease Monkey, he is now known as Dipstick. Sorry Dana but pastors that don’t like their name from years ago get to break rules
MOLESKIN
I’m probably the only one that remembers but last time I jail broke up Bad Idea I started my watch incorrectly. Thought I would have broke the record but no way to prove it. It was rough feeling but not as bad as trying to suck O2 through a straw once at the top. Just an ass kicker of a way to start a workout.
Here are the segment facts:
• Bad Idea uphill towards the Cemetery (about 320 meters, just short of a 1/4mi)
• Record: Chastain @ 45 seconds
• NEW RECORD: Chastain @ 43 seconds!! Someone finally made their arms work while running and shook the rigor mortise out.
• Bad Idea downhill towards the School (about 320 meters, just short of a 1/4mi)
• Record: Kid Rock @ 45 seconds
• It was not broken today but Tool Time crossed @ 46 seconds
Well done to everyone that posted this morning. We kept it moving, while doing a bunch of random exercises. I appreciate the opportunity to lead the group every time and this morning was no different. Thanks for following me, whether you liked it or not, into the gloom.
I’m super appreciative of this group. So many men to learn from, push with, chase down and lead with. Take the time to dig into some of the relationships here. It’s the secret sauce to coming back everyday.
ANNOUNCEMENTS
• Scuba VQ tonight at Clyent Dinner
• Happy hour at 8pm, back Lawson pool
• F3 Waxhaw 1st Anniversary on Labor Day! Boot Camp, Mash and a 5k. What a day it will be!
• F3 Dads this Saturday @ New Town Elementary at 9am
• CPR training coming soon…
• Blood Drive coming in October
Turd Ferguson
Somewhere in the neighborhood of 10 witnessed the 7th plague of the squirting geese this morning at Anvil. I didn’t capture the pax list, but it was basically the TriFuseNik and some witnesses.
I have about 10 mins to write this, so here goes:
- Ran around some while realizing my shirt was on inside out. Fantastic.
- Warmups by some
- Starfish – cut short by enormous piles of excrement
- Suicides that were longer than I thought they would be
- Hotbox partner no-touch stuff
- Time killer runs back to home base
According to Spackler, the official Trifusenik Saturday workout has been renamed to Bear Claw and is now held at Quik Trip. Masks optional. They do Biz Markie Karaoke and watch reruns of the Fresh Prince of Belmont on Puddin Pops Amazon Fire.
Speaking of masks, Semi Gloss just opened his new Etsy store selling custom made masks fashioned out of his discarded back hair. They are already on backorder, but he sheds quickly this time of year so best to get in line.
Smokey was rocking an autographed Furtick Tank Top.
Gambit is the worst super hero. His special power is throwing cards at people. At least Hawkeye made do without any lame special powers.
-HH
Rock, Hill, Run, Repeat
It seems every few Maul workouts, we venture down Murderhorn and do some arm and leg work with rocks from nearby rock pile. This led me to a new question – “What would it look like to structure an entire workout while carrying a rock?” 6 pax gathered in the sticky and still shadows of the Stonecrest Theater and embarked on a journey of Sisyphean proportions (In Greek mythology this King of Corinth was punished for his self-aggrandizing craftiness and deceitfulness by being forced to roll an immense boulder up a hill only for it to roll down every time it neared the top, repeating this action for eternity)
The Thang
- Disclaimer
- Warmup: Side Straddle Hops (15), Imperial Walkers (15), Burpees (5)
- To the rock pile! Choose a rock wisely. Emphasis on RUNNING rock that will also be used for LIFTING
- Mosey to Thornhill Clubhouse. Partner up. 50 Groundpounders/team. One partner lifts while the other runs (with rock) to dumpster and back. Finish with 15 Freddie Mercuries. Pick up rock
- Mosey to base of Murderhorn. 20 Curls for the Girls, 20 Overhead Presses, 20 Tricep Extensions. 15 American Hammers with your rock
- Up Murderhorn. 10 Low Slow Squats at first light. 10 Bent Over Rows at second light. 10 Tricep extensions at the last light. Finish our ascent with 15 Heels to Heaven
- Back down Murderhorn, 5 pushups at each of the three lights
- Mosey back to Clubhouse. Partner up. One partner runs (with rock) to dumpster and back while other partner holds rock over head. Alternate arms.
- Drop rocks off in the rock pile, Mosey back to launch and finish with Twister-led Mary for 1 minute
- Close with encouragement and prayer – We own the gloom. This is our opportunity to lead, initiate and shine as light to darkness in this cultural moment
Moleskine
- Humidity really kicked our butts this morning, it was awful and made the rocks and running that much worse. Even with a lighter rock, my arms were tingling at the end of this thing
- Teddy and MT really hit it hard, great work and appreciated you both leading the pack
- Shoutout to Commish for pushing through the heat and pain to stick with the group up (and down) Murderhorn
Need better signage
16 Pax gathered to push themselves in the early morning humidity in an attempt to prepare for one of the most favorite times of the year…Iron Pax. Here’s what went down…DiCCS given (Disclaimer, Cell Phone, CPR, Safety)
Warm Up
Mosey up to Cuthbertson Road and back past COT to Coupon pile to pick up an extra coupon for Loafer, mosey back to start. Moroccan night clubs x11, Cherry Pickers x 11, left stretch, right stretch, calf stretch, upward facing dog, Merkins x11.
Thang
Mosey with Coupon over to the side of Mt. Chiseled. Everyone grab a parking spot, that is your socially distanced sweat collection station for the next 35 minutes.
On mangled piece of cardboard I wrote the following plan for the day.
Round 1
1.) 50 Goblet Squats w/ Coupon
2.) 25 Overhead Presses
3.) 50 Coupon Swings (kettle bell swings w/ coupon)
4.) 25 Merkins on Coupon
5.) 50 Curls
6.) 25 Derkins w/ feet on Coupon
Mosey up to Cuthbertson Road, 1 Burpee, Mosey back to your parking spot. Mary on the 6.
Round 2
1.) 25 Dips on Coupon or curb
2.) 50 Toe Taps on Coupon (2=1)
3.) 25 V Ups
4.) 50 Coupon Chest Presses
5.) 25 Reverse Arm Curls / Regular Curls, your call, with Coupon
6.) 50 Mt. Climbers holding onto Coupon
Mosey up to Cuthbertson Road, 1 Burpee, Mosey back to your parking spot. Mary on the 6.
Round 3
Repeat Round 1 Again until YHC called Halt. Mosey to COT w/ Coupon. LBC’s (about 20) until time.
Moleskin
Not a lot of chatter today, so I think I accomplished my goal. My heart rate was in the 170’s for a good portion of the workout. Should have asked around for a whiteboard, would have served the group much better in being able to read the list of exercises. So, next time reach out to Fusebox who has one for such purposes. On Round 3, most got through at least Merkins (4th exercise), some got through Curls and a select few were into the Derkins. Great push by all. Great to see Two Hand Touch out. Glad to see some of the newer guys like Schnitzel, Golden Plates, Surge and Chatter Box to continue to post and get stronger.
Announcements
See Group Me for opportunity to help make Carbload’s Daughter (Sonia) day special by driving by between 1:30 and 2:00 PM this Saturday to show her some F3Waxhaw support on the celebration of her Bat Mitzvah.
Oct 17 – Blood Drive. 9am to 2pm. Waxhaw American Legion. More details to follow
Continued prayers for those impacted by Covid.
Happy Hour this Thursday, Lawson 5 Five Forks Pool Parking lot, 7:30pm. BYOB, BYO-Chairs, food, etc.
Monday, Sept. 7th – 6:30am Convergence – Cuthbertson Middle School – 1 Year Birthday of F3 Waxhaw. See Group me for more details. Coffeteria to follow.
YHC took us out
Tee-Time in the Dark
It was a dark overcast morning with fog lifting off the course just in time for the 10 PAX to stretch out before their 5:30 Tee-time. We were all waiting……and waiting…….we waited as long as we could for Big Ben, who typically rolls up just in time join the warmup mosey. But we didn’t see the large SUV come barreling and screeching in on its passenger wheels, so we headed out.
Warmup:
- Slightly longer Mosey
- SSH 18 IC
- IW 18 IC
- Calf Stretch S L O W 10 C O U N T
- Downward dog—-into 9 Dry Docks, why not?
- Upward Dog
- Freddy Mercuries 18 IC
The Thang: Headed to the half wall, but we couldn’t find our ball due to it being dark so we had to Audible a bit for safety reasons.
- Dips 36
BoxJump 18Step Ups 18 2=1- Derkin 18
- Repeat
Mosey to Turkey Hunt culdesac:
Start with 5 Burpees, Half way 9 Merkins at end do 36 LBC’s. Come back do 9 merkins half way then repeat once more and ending with 5 more burpees.
Left Turkey Hunt on way to the school trail. At the 4 houses alternate 18 squats and 18 dry docks. We hit the trail to the Back 9, thank god the gates were open this time, but took a little detour to the maintenance area to make sure the structures were sturdy and in working order before the kiddos use them next week. We tested most by each doing 10 pull-ups. All was good to go…
Finally hit the favorite coupon book for a little team work. Grab your favorite coupon from the pile, Partner one runs the back nine, partner 2 does the lifting, then switch till finished.
- 150 Curls
- 50 Hernias V-UP with coupon
- 150 tri-ext
- 150 choice presses (chest/shoulder)
Perfect timing with a minute left to head back to the clubhouse..
Moleskin:
We had a great group today, the 6 stayed with the bulk of the crew the whole way, we were able to actually expand on the original Thang and add a few additional holes to push us further. While we didn’t need a first aid kit, we did have a Pax do his best Peter Griffin imitation as he bumped his knee with a coupon during Hernias. EEEEHHH—AHHHH, EEEEHHH—AHHHH Cough..Dana..Cough..
Announcements:
Carb Load’s Daughter has her Bat-mitzvah this week. She can’t have a party unfortunately, so if you have time later in the week to roll by and honk your horn, it would be appreciated. CL will have to give more detailed info on that.
Blood drive in October
1 year in Sept
IP TBD
2 Q’s this week! see you at the Body Shop Thursday morning at Rea View Elementary..
Me and the Respects
4 pax pulled up at Calvary for another round of Olympus. Everyone (except Cottonmouth) knew what was in store: 400 swings.
Warm up:
- SSH x 20 IC
- IW x 10 IC
The Thang:
- 20 swings, 8 rows per side
- 20 swings, 8 reverse lunges per side
- 10 swings, 15 chest presses per side
Repeato for 8 rounds – 400 swings, 128 rows, 128 lunges, 120 chest presses. The swing count was mixed up a bit with some rounds of 15/15/20, one round of 50 straight, etc.
Finish up with some elbow plank with our final minute, then hustle over to the RZ pax for COT.
Announcements:
- SOB/Area 51 blood drive is coming in early October. Since you need to wait 8 weeks between donations, please don’t give if you might be able to make this blood drive. T-claps to Mighty Mite for his leadership on this front. #FreedToBleed
- Swole and Meathead are going back to 0530 starting on 8/17 to accommodate school schedules for those pax who are fortunate enough to be getting their kids out of the house!
Moleskine:
- It was great to have Cottonmouth join us today. He had threatened to come to some ‘bell workouts soon and finally made it happen. He also regaled us with stories about work travel, book smart salespeople, etc.
- Frehley’s Comet is trying to heal up a knee injury and is crushing the kettlebell workouts lately. He’ll be taking the lead at Meathead tomorrow to give the pax a little taste of some old school strength training knowledge.
- Beeltejuice has also been a regular and is doing well at the bells while mixing in some boot camps. He’s still in the market for a bell (buy or borrow), so reach out if you’ve got any laying around gathering dust.
- Thanks to the pax for joining me this morning. These workouts are grueling and sneaky hard.
Pick ‘Em…Pick ‘Em…Pick ‘Em
34 PAX rolled in this morning and broke out into 3 groups – 17 Pax for Watchtower, 5 for MASH, and 12 for Waxhaw Express. When pulling up you had 3 choices:
- Slinging blocks with
CenterfoldMayhem and others at MASH - Showing off your ET body (pic below for visual) with Waxhaw Express
- Joining Watchtower for a YHC
well plannedQ
If you chose option 3 here is recap of what happened.
Warmup:
- Mosey to front of school buses and circle up
- SSH
- Jimmy Dugans
- Merkins
- Calf Stretch
Thang:
Mosey to neighborhood and start with first cul de sac with start of 7’s – 6 Carolina Dry Docks bottom hill and 1 Heels to Heaven Top. Continue until YHC got bored and audibled about 1/2 way through.
At top waiting on 6 did some extra Mary. Once all are in do few variations of merkins – regular merkins, staggered arm merkins, wide arm merkins.
As group walk brought back a new LRC favorite provided by Heisman – Over Hand Claps, Seal Claps, Pick Cherries (Pick ’em….Pick ’em…), Drop ’em in bucket. Once at next intersection split into 4 groups.
Group 1 and 2 run alternate ways around small loop while doing Indian run. When ever you cross another group, each group does 10 x Bobby Hurley. Groups 3 and 4 start with 10 x Bobby Hurley and then chase Group 1 and 2. Complete 2 laps and meet at start.
At Start do some more Mary with some boat/canoes worked in. Mosey back to first cul de sac and another round of over hand claps, seal claps, cherry pick ’em, and drop ’em in bucket.
Mosey as group back towards school in front of flag. Back in our 4 groups spread out on driveway. Group 1 do burpee Indian run lap, Group 2-4 do various ab exercises until Group 1 return, Group 2 goes and remainder do various leg exercises, Group 3 goes, remainder do various chest/shoulder exercises, Group 4 goes and remainder do various ab exercises. 1:30 left, jail break to COT
Fin
Announcements:
- Freed to Bleed Part Deux being setup by Turnbuckle/Rudy tentatively set for October 17th. More details to come. Can anyone dethrone Loafer as quickest bleeder? Note: SOB/UC Pax are setting up their own drive to try and dethrone F3 Waxhaw for most pints collected. Be ready to raise the bar even further with our 2nd go.
- F3 Waxhaw Conversary scheduled for 9/7. Will have multiple 1st F options for pax to choose from and plenty of 2nd and 3rd F opportunities. If you want to reminisce or see what to expect feel free to read the backblast from last year Launchvergance! –> https://f3southcharlotte.com/2019/09/02/f3-waxhaw-launchvergence-202-pax/
- CPR Training being planned by Turnbuckle/Surge working to secure date/site but be ready to sign up and earn your free chapstick badge.
Moleskin:
- Smithers was concerned when YHC mentioned Indian runs and began to twitch thinking back to few weeks ago when we did various Indian runs and he ended up in 2 man group with Ice9 and got to hear the dry heave up close and personal
- Fusebox made sure to increase awkwardness by insisting on eye to eye contact during squats, not sure if just wanted to see into YHC soul or ensure that I practiced proper form and completed full squat. I think I got him though as he saw neither.
- Sledge-O-Matic earning the “Pain Chain” for push during Indian runs today. Straight up pushing through and digging deep
- Once called for Cherry Pick ’em and Drop ’em in bucket instant flash back to some to Heisman Q. Speaking of which ever since he Q’d Flash he has taken social distancing to an extreme and been MIA. We need you back out there for some more
David GogginYogi Berra type insprational quotes - Posse played the role of Elliot as he appeared to start with Watchtower but decided to chase after the ET bodies of Waxhaw Express for additional mileage
- Got to watch Chastain run and it is like watching a kid navigate a rolling racer flying turtle (pic below for visual). His arms go side to side vs. straight in line to pick up speed. Next time he speeds by you, tell me I am wrong.
