Got the call from Posse to head up Homecoming on the day of the SOB 5K Charity/Virtual run. We agreed that 5K was the distance; but that it needed a little twist. Initial twist was to run BACKWARDS the entire 5K. I approached the lot and it was just Gerber and Wolverine:::just fabulous – running a 5K with the fastest dudes in Waxhaw wasnt going to be fun–I thought I could slow them down–BACKWARDS. Not to be it was rejected by all (and probably a good decision). Late arrivals Zin and Southern Tip just rolled in before the gun went off.
1 ish mile loop around Weddington Middle/Elem. Plan was to stop 4 at each 1/4 mile and perform a 3 exercise bundle.
Bundles included Burpees, diamonds, BH’s, speed skaters, squat jumps, tysons..
added an app Captain Therkin to the mix as well
Glad to see Gerber back – and he’s really slowed down (not)
Wolverine nursing an injury is an oxymoron –
Zin -getting back into post beer road trip shape and eager to improve his Big Boy form!!
Southern Tip – quietly just keeping pace and works his ass off.
So all in all it was a bootcamp 3+ miler.
COT
Announcements – Blood Drive Thursday 9-1/ 100 Pax Challenge getting close to the $10k finish line
Prayers
out
11 lucky dogs enjoyed the opportunity to explore the boundaries of bootcamp creativity this morning. Needless to say, then thoroughly enjoyed every second of it. McGee made his entrance at 6:59:59, and we were off like a prom dress…
Announcements:
Moleskinny
Thank you all for a great kickoff to the weekend!
Could I build an hour-long workout without exceeding 10 unique exercises? This question was on my mind after my Virgin (Virtual) Q not long ago that featured a heavy rotation of unique exercises that made it hard to execute. I wanted to keep things simple, straightforward and maximize the sweat and sucky-ness. Fortunately I had a smaller crew to experiment on with the 5k/10k race launching around the same time we did.
The Thang
Moleskin
What a great morning. We all show up for Site Q school, only for Chastain to assign tasks to each of us.
Catfish – 15 minute Q
Mayhem – 15 minute Q
DasBoot – 15 minute Q
JWoww – Backblast
Rubbermaid – Push Legalized in a Chariot
Legalized – Tell Rubbermaid and others how fast to go
Wrigley/PointBreak – Feedback
Scuba – Time keeper
FuseBox/Chastain – Correct us
Warm-up
Catfish began with a mosey and then warmup exercises
The Thang
The Moleskin
There was a lot of talent today at the Site Q School, as there were other areas of the school doing exercises. The F3 guys were ok too.
We closed out with a poem that Chastain swore he didn’t write. I am sure that was true. His kids did ask for their book back though.
We followed up for the detail part of Site Q School near Chik-Fil-A, which was very well organized I should say and everyone was able
to take good information back.
I don’t have much more to say, but it was a good morning. Only issue I had to work out was Chastain going overtime and my M having
a honey do list for me.
Announcements
Blood drive 7/23 9-1 @ Weddington United Methodist Church. Signup @ redcross.org and search for F3.
YHC was honored to Q Stonehenge on the morning of the F3/FIA Local Impact 5K/10K. As such I promised the 12 to 13 PAX relatively low mileage to spare those that were running the race immediately after the workout. That still left half of the body to torment and burn out. One FNG was present and seeing that it was Lex Luthor’s dad the name of Zod was basically already applied to him before YHC even got out of the car. Is that our first inter-dimensional warlord name in SOB? C’mon, there has to be others. Anyhoo since we had a FNG a thorough disclaimer was made and we were off.
The Thing:
Slight mosey to another parking lot for COP that consisted of IW, hillbillies, Parker Peters, Peter Parkers, a yoga hamstring type stretch and Morrocan Night Clubs.
Next was a trip to the road that runs by the condos leading to the Ballantyne Village. It was at this point that YHC realized that we were missing Zod. Had he teleported to another dimension in search of more kryptonite? Actually I think that the paternal instinct kicked in and he quickly realized that YHC had no clue what he was doing and adjusted accordingly. The remaining Pax ran up the road stopping at every light for 4 burpees and finshing at Costigan Park. Who knew the fountain that has plants in it instead of water has an actual name? Apparently Google Earth knows this. Partner up. P1 bear crawls down and back one of the four “spokes” of Costigan Park while P2 does incline merkins. Flapjack. Next round P1 still bear crawls but P2 does dips and flapjack. The plan was for teams to move clockwise to each spoke so that it would be 4 rounds of alternating incline merkins and dips. Billy Goat made the wise suggestion for each team to stay in their spoke for the 4 rounds thus minimizing sweat puddle mixation. Good suggestion Goat! Someone get that man a safety patrol badge. Mary Kay also threw his 2 cents in about something but at this point, just white noise to YHC.
After this was completed mosey to Blackfinn. Here we partnered back up and Tagalong peeled off to get his Impact Local run in. Correct prioritization there. P1 hits a people’s chair and does arm presses while P2 runs to benches by the Ballantyne Arch and does called exercises then flapjack. Exercises consisted of 10 derkins, 10 step-ups (each leg) and 25 dips. Once done repeato but substitute LBC’s for the people’s chair and arm presses. Mosey to the Duckworth’s parking lot for our last non-contact individual partner drill. P1 runs around and climbs Duckworth Wall while P2 does called exercise and flapjack. First called exercise was 200 plank jacks total per team. Repeato but with 200 flutters.
Headed back to launch when YHC realized there was just enough time for a fun burn out game of Abe Froman. Froman is of course the Sausage King of Chicago and seeing as this drill originated in Chicago…hence the namesake. All Pax get in a circle and plank facing the center. Each Pax does 1 merkin individually around the circle as many times as it takes until there is 1 man standing. Once a guy drops out he must do the number of burpees equal to the number of guys remaining in the circle. Ultimately this became a two horse race with Buckeye and Chopper matching merkin for merkin. Eventually Chopper performed what was the 60th merkin of the Abe Froman and called it making Buckeye the last man standing. I think we were running out of time so Chopper being the punctual man that he is bowed out so that he kept us on schedule. We finished on to launch and Chopper called 1 minute of Dolly to finish us up.
The Moleskin:
Nice work out there guys. It is great to see the numbers at workouts continually increase as guys are getting back out. And thanks for being mindful of the social distancing. Lex and Cul-de-Sac are doing a great job at Stonehenge as two new site Q’s (and this is coming from a Davinci loyalist). Great marketing and actively reaching out for various Q’s. Airwolf may be relatively new to the F3 game but man is he quickly working to the front. And he even invited YHC to hit him with some mumblechatter about his selection of wall jumping placement. Glad to have you aboard. The Abe Froman showdown between Buckeye and Chopper was epic and a crowd pleaser. Teddy and Mary Kay, kudos to battling through injuries and pains and still posting. Way to grind it out. Olaf amazes me because he busts it but never looks tired. The man could post and then roll into one of his stores and no one would notice that he just ran several miles and did who knows how many merkins, dips, etc. Goat and Turkey you guys are animals. No literally, your names are animals. YHC appreciates that you bust your tails at the workouts but also help keep the Q’s mindful of details that we need to practice in these times, but are easy to forget as a Q with everything else going on. Tagalong was there just long enough for people to point out that he still has a majestic beard and then poof, he was gone like a fart in the wind.
All joking aside I appreciate you guys following my lead this morning and am grateful for the ability to get out and interact with everyone. With all of the working from home and quarantining, it is needed.
For some reason of insanity or mental instability, I just enjoy coming up with a workout that makes me grimace as we crank out the reps and try not to crash and burn. Today, for some reason, I fell in love with Cinderblocks and the number 300 just stuck in my brain and 10 PAX were kind enough to show up so I could share my thoughts with them.
The Thang
Mosey to the circle in the park
Mosey to the trees in the parking lot
Finish with the Six and Mosey to the School Entrance
Spartan Rep Set with a partner
Mosey back to the trees
Mosey Back to the Start
Everyone hung in there to finish the reps. Great Job PAX
Announcements
The Thang
DiCCS given, let’s roll …
Apparently I missed a good time last night (F2 at Lawson poolhouse)! I think Easy Button was first one at Swarm, but completely asleep on the sidewalk … hey Easy, wake up, you coming? Zinfandel came in on two wheels in that beast of a Jeep, he jumps out of the Jeep and yells at all of us about no shirts … dude, check the temperature! Last night I had a tough time with the Weinke planning, off campus, on campus, needs to feel like Swarm, will I make it thru an hour? Anyway, on the opening mosey, got an update on Glidah’s beatdown at The Floater (not sorry I missed that:). After the opening mosey and warm-up, I gave a disclaimer “Do as I say, not as I do today” (trying to heel up my knee). PAX were good with that and we are off …
Decided to stay on campus, plenty of good circuits to wear our butts out. First up, CHS bus lot covered shelter and steps for 20 donkey kicks, mosey and 20 Mike Tysons, rinse and repeat 3x, quick math for ya= yeah 60 Mike Tysons out of the gate, that will wake you up and smoke the arms! Mosey over to back of HS for 20 dips on wooden benches, run 400m’ish loop around the woods, 20 derkins, rinse and repeat 3x. This is when Glidah confessed, I should have Fart Sacked! I can’t lie, the comment brought a BIG smile to my face. And then I agreed with him. He Q’d yesterday and was heading to the lake with family and already planned a long run with his brother around the Lake, nice, go get it Glidah! This dude is getting stronger and faster all the time, watch out PAX! After the derkins, shoulders were smoked again, decided to share some love with the abs: 20 each Pistols, LBCs, Big Boys and American Hammer. Up and away … mosey to large CHS parking lot where couple kids were in their car taking pictures of each other at 6:15am??? Zin said they probably had not even been to bed yet (I concur, crazy youth:). And they probably figured we were just as crazy as we demonstrated the burpee ladder, zig-zagging between islands, we started with 1 burpee and ended together for 10 burpees. That Burpee Ladder is no joke and Easy Button was right there with us, pushing hard, real hard. Good job Easy, it did not go unnoticed! Getting going after that was very slow mosey, Premature and I both feeling a little light headed. Final circuit, Mosey to back of middle school for step-ups, diamond merkins and short run, rinse and repeat 3x. Headed back to COT with 2 min to go, arrived right on time! Quick fist bump/chicken wing congrats to PAX … I had to scoot for work.
Moleskin
Heard several times from Zinfandel about not being in shape, yet he was right with us the entire workout, go figure? (good work dude). Premature shared he has never ran this much in his life, he has to buy new running shoes every 6 months now:) I’m very impressed Mike, your determination and tattoos, keep showing up man! Premature and I figured out we both are having similar knee problems, so call us if you have any knee questions, I’m positive we can offer completely bad advice:) at least I can. Glidah reminded us that he was mentally a “2 mile guy” but with just a little time and effort with this group has broken that barrier wide open. He and Easy Button were killing it today, no signs of aging on them. Meanwhile Zin explained his calf muscle problems, inquiring about calf sleeves when he had a chance. Some of us were def showing our age out there today! Not all, just some, mostly me. It was good being on Q, thanks guys for allowing me to lead, sorry I had to bolt out of there.
Announcements
Check Impromptu since I left promptly.
With the last few weeks of an extended tax season, haven’t been posting as much as normal. Also, at some point have hurt my left shoulder. Apparently it is not a normal injury, more on that, but I figured we would try to stay away from the merkins and burpees that seem to bother it. So I figured this would be a good day for legs and rocks, and 8 others unknowingly agreed as well.
Hot muggy morning, the sweat was flowing like the salmon of capistrano.
COP
Ran to the Panera shopping center for COP
IW x 15 IC
Mountain Climber x 15 IC
Peter Parker x 15 IC
Hand Release Merkin x 10 OYO
The Thang:
We ran 50s on the stairs and the calls for Omaha started immediately. We did 10 squats, ran the stairs up, across, down, 40 lunges back to start. Then repeated sets of 20/30, 30/20 and 40/10. LBCs waiting on the six.
Mosey across the street, or a few streets, to the rock pile behind the building on Carmel. Grab a lifting rock. 20 of called exercise at first island, run loop. Pick up rock and take to second island, repeat first island reps and pick up 20 of second island reps, continue until we reach the last island.
20 tricep extensions
20 curls
20 overhead press
20 bent over rows
20 RDLs
Return the rocks, out the back entrance to Carmel Commons Blvd, ran that road crossing Carmel, all the way back to launch. Past a lot of other options along the way in that hill beside Cranfield Academy, Palantine Hill, etc. Will be back.
Finished with 20 American Hammers, 20 Freddy Mercury and 20 Over/Unders.
Centurion needs a Q next week.
Hops with the take out.
Moleskin:
Easy group today, Bout Time gets credit for the run in although Semi accused him of parking at the BB&T (he can’t get enough of that corporate brand). Hops squeezed out his shirt again and the floodgates opened. He accused his camo pants of “shrinking” being the reason they no longer fit. Semi was on YHC about the shoulder injury. Apparently I moved it too much to be a real injury. But everyone stayed together, great group. I would write more but apparently I am buying a car tomorrow after some bad news on the current one so back to it. Thanks guys.
Happy Friday everyone!!!
Four months later and I finally have this monkey off my back. I attended Q School led by Posse earlier this year and quickly jumped on getting myself scheduled for two future Diesel dates. Well…it turned out that my first Q was the week that F3 Waxhaw shutdown due to Covid-19 and wiped me off the Q schedule. After that, I had lost my confidence to want to Q. After seeing a lot of new PAX from 2020 starting to do their VQ’s and not feeling like I am being a good team member, going into the garage wood shop over at Shop Dog’s and getting a lot of life guidance from him (he really has a great EH for those that need guidance) plus add on top of that getting guidance from my accountability team of Fuse Box and Posse. I finally broke down and had a talk with Chastain about getting myself on the Q schedule for Diesel.
Arrived around 5am and set up some signs around Five Stones parking lot I made (well my wife made them really) that had each locations workout on it. Spoke with Chastain and Brutus prior to other PAX showing up to make sure I was ready to do this.
I made some small rookie mistakes…but that’s what life and F3 is about…learning from our mistakes and improving ourselves so that we dont make the same mistake twice. Making ourselves better men and better leaders.
1: DICCS given
2: WARM UP: (10 each)
A: Forward and reverse arm circles (10 each way)
B: Imperial Walkers
C: Side straddle hops
THE THANG
Broke into two separate groups
Group 1 is to complete the following workouts:
Complete 25 of each…
1: Squats
2: Bent over rows
3: Overhead press
4: Calf Raises on the curb or coupon
5: Curls
6: Merkins
7: Hammer Curls (25 each arm)
8: Shoulder Flies
9: Triceps Extension
10: 21’s
11: Dumbbell Kickback
12: Weighted Shoulder Shrugs
Group 2 is to complete the following :
Walk around the parking lot islands: Complete 25 of each at each island
Zombie walk with coupon to each island. When you get to:
Island 1: Lay down chest press
Island 2: Speed Skaters (each side is 1)
Island 3: Plank Jacks
Island 4: Captain Morgan Squats (left foot on coupon)
Island 5: Captain Morgan Squats (right foot on coupon)
Island 6: Invisible Wall Sit holding coupon for 25 seconds
When group 2 returns , Group 1 heads off to Zombie walk to each island and complete the workouts. We did this twice. Afterwards we decided to merge into one group and complete a round of the first set of workouts together. That brought us right to the finish line.
Moleskin:
Great seeing everyone sweat and work hard this morning. Diesel is a great site. Everyone should attend a Diesel workout at least once. In my opinion, its one of the better sites F3 Waxhaw has to offer. Brutus, Chastain and the regulars all add to the fun times that can always be had at Diesel. Loved to see Legalized out there working hard even though he is on crutches. Sledge-O-Matic…this guy is a beast to work out with and he gives 150% every time. I have never seen him do a lazy workout. When you can ring out your shirt and leave a puddle of sweat, you know you worked your ass off. Proud of you my man! Keep up the hard work. Great to see Drop Thrill come out from Fort Mill to make a guest appearance at Diesel. Centerfold was his usual late self…lol…but he is a great leader, works hard and brings the fun banter to each of the workout groups. Mayhem is always there working hard and his love of life is just infectious. Bunyan is someone who I just met this morning for the first time. From what I was able to see, he really worked hard today and was the first done in my group each time.
ANNOUNCEMENTS
Discussed 100 PAX Challenge with Centerfold. We are almost at goal. For further details please contact Centerfold or any other 100 Pax Challenge team members.
Discussed Bloood Drive with Fuse Box. We currently have 64 signed up and sign ups end on Wednesday. Please push hard to recruit others over the next several days to fill our goal of filling the 100 slots.
Q School / Site Q School coming up the next 2 weekends. Please speak with Chastain for further details.
Prayed for the wives of Goodfella and Centerfold and the daughter of Shop Dog to recover from their ailments.
Discussed recruiting new PAX to join F3 Waxhaw. Discussed how the F3 program has a lot of success stories here in Waxhaw. Turnbuckle, O-69 and Sledge-O-Matic have lost a combined 150+ pounds. So put those emotional headlocks on those that need it and discuss the results PAX are seeing in their lifestyles.
I took us cradle to grave.
Have a great and blessed weekend!
It’s the Brave, so get on your horse and start moving!
Run down Community House to Torington Cir / Adkins Circle
Quick traditional warm-up while waiting on the six.
The Bronson
50 Jumping Jacks 50 yard sprint 10 yard bear crawl
50 Push-ups 50 yard sprint 10 yard bear crawl
50 Burpees 50 yard sprint 10 yard bear crawl
50 LBCs 50 yard sprint 10 yard bear crawl
50 Jumping squats 50 yard sprint 10 yard bear crawl
Repeat until time
Run back to base. Fin.
Well, friends this has been a tough couple of months for me. COVID-19 plus the collapsing economy has significantly impacted my employer. We are a charity and our top fundraising event series was canceled/converted to a virtual event. All staff received a pay cut and we are on our second round of layoffs. I was fighting for my career and competing against friends for a small pool of jobs. Thankfully, I made it through with a new opportunity that I’m honestly excited to pursue.
So what does this have to do with today’s workout? Well, a lot actually. Throughout this storm F3 has been a source of stress relief. Plus, I’ve had friends help me with career coaching and resume tips. I know I had prayers sent my way. Thank you. Specific to this workout, it’s a mental grind the high number of reps truly make you suffer and your only reward is a all out sprint. Then you literally crawl across the finish line. Strength through humility. Life is tough, be ready.
Thank you for the invite. Stay safe out there. Wear a mask. Be kind.
Announcements
Sign up for the HIMpact Race and #networking channel.