YHC rolled in last minute and planted shovel flag at 0530 on the dot. There was so some banter about a no-show. After the shortest disclaimer ever the PAX launched over to Charlotte Catholic football field. Made a loop around the stadium stopping at each corner. 5 burpees at first corner – 10 merkins at 2nd corner – 20 squats at 3rd corner – 30 shoulder touches at 4th corner. After the demo it was a good ole fashioned Friday AMRAP – AKA FAMRAP until 0605 and then back to the launch site for some mary. 6 solid minutes of mary around the circle with the PAX choosing.
YHC went to Middle James Brewery the night before for a little MINGO. Likely had a couple to many Highly Dramatic Volume 7’s! There was chatter from Mermaid about the thought put into the workout (or lack there of). Everyone was spent so it was a success! Plus we got in some burpees.
Announcements:
Click on the link for the Camp Grier sign up. Volunteers have to register but it is easy. Please forward to Snuka and Cabe if you have their email.
https://forms.gle/Dx34mXUBAxCami7v7
Word must be getting around that I’m getting around since I had the privilege to pop another VQ cherry at THE Floater today… As many times as I’ve posted at this AO I still had to study the Google maps to make sure I knew where the heck I was going. Got the mileage figured out and enough “stuff” to keep us busy so was ready to rock. When I walked outside this morning I literally choked on the humidity… Holy July in the Carolinas. Arrived nice and early and already had a good group. DICCS proceeded with a final reminder to check your rear view before firing a loogie over your sholder so a PAX drafting behind you wouldn’t get sprayed… Seriously, it happens.
WARM UP
Mosey Down N Main to Amazing Grace Ch
Circle up
Mobility stretch – I hope you’re starting to appreciate this moment to stretch things that normally aren’t..
Peter Plank Jacks x 10 IC – I’m really enjoying combination exercises to keep the pax awkward and confused the exercises new and refreshing
Calf stretch
6in hold P Parker x 5 IC
Imperial Squawkers – x 5 IC
Stayed put for instruction
THE THANG
McDonald / N Main 4 Corners – build a burpee – I think this is becoming my signature move
Corner 1 – Merkins x 10
Corner 2 – In / outs x 10
Corner 3 – Squat jumps x 10
Corner 4 – Burpees x 10
Rinse / Repeat
Mosey to Another Bad Idea
7’s Hill climb –
6 Mike Tyson Burpee Btm / 1 Thruster Top
5, 2 until 1, 6
Quick Mary to bring in the 6
Mosey towards COT and grab some wall
Web Donkey kicks & BB’s
4 Donkeys at top – down hill & 1 burpee at ea side st
1 BB at bottom hill & 1 burpee at ea side st on the way up
Rinse repeat until time to 40 Donks / 10 BBs I’d had enough
Web if time to finish up – LBCs / Mike Ts Couldn’t remember the Mike Ts and went with V ups
MOLESKIN
Today went fast. When mapping this out the area seemed a lot larger and more spread out but once on site and crushing through this hill-fest I felt like we weren’t covering a whole lot of ground. We got the job done though. Everyone pushed hard, like really hard. Also stayed together and the 6 was never far behind. I enjoyed getting to catch up with Transporter as he pretty much ran on my left flank the entire time. He did a great job describing how glorious the weather was up north with zero humidity as we ran through hot sticky air… I really made sure to keep encouraging the group to keep the energy up and moral high. By the time 6:45 hit the group was trashed. I think I overheard a couple choice words and some “man that sucked” comments so I’ll consider that a win. As we closed out COT I didn’t have to rush so got to catch up with a few PAX I hadn’t seen in a while and meet some new brothers which is always awesome. Make sure to work on those combo moves boys. You’ll see them again sometime
ANNOUNCEMENTS
Did a quick 100 PAX Challenge call out among the group and ended up reeling in a few hundred more. We’ve got this.
Q School / Site Q School coming up the next 2 weekends
Continued to pray for our brothers who need healing and recovery and celebrated seeing the same for others.
If I missed any please post a reminder in the appropriate channels.
God speed and good night!
Sweat drops on pavement and burpees with pull ups,
Side Stradle Hops with merkins (some call them push ups)
Bear crawls with broad jumps and soggy wet mittens,
These are a few of myfavoritemost hated things…
Actually not, but the idea behind this weinke was to throw in a lot of my least favorite, or should I say, more challenging exercises. I was aiming for a really tough workout, and while it had its moments, it wasn’t exactly brutal like Daniel Day Lewis in There Will be Blood (though there was a little blood). Enough preamble….
Standard Disclaimer: I’m unprofessional, no lawsuits, pace yourself, and keep your distance
(Side Note: first time for everything, I did NOT forget to start my watch timer, yippie!)
Mosey for 2 min & Circle Up
15x: SSH, LSS, CCD (classic cadence confusion somewhere between numbers 2 and 3 – I’m an expert at screwing up cadence)
Static: plank, side plank left/right, superman, boat (canoe? whatever, it’s opposite of superman – so let’s call it Lex Luthor!)
Stretch: up dog, deep lunge, add thoracic rotation, repeat on left side
Mosey up hill to nice grassy field
Pax spread out for Killer Bees, which is:
100ft Bear Crawl, return doing:
5x Broad Jumps
3x Burpees, repeat jumping and burpees back to starting point
Now That sure was a fun start (highly recommended for all future Q’s looking for ways to challenge your Pax). I wish we had time to do another round, but considering the mumblechatter, and my burning legs and heart rate, I thought it wiser to save some energy for the next set of work.
Mosey to Rock Pile
Claim your favorite rock and Mosey to the Playground
Partner up for fun in the playground
Partner 1 : run 2 laps
Partner 2
on lap 1 : Elf on the Shelf with rock
on lap 2 : Bent over Row with rock
Switch places
Round 2, same drill, but partner 2:
on lap 1 : Burpee Pull up
on lap 2 : Thruster with rock
Mosey back to Rock pile & say good bye rock (or rather, see you next week)
Mosey all of 20 steps for the lastest & bestest:
2 rounds of BLIMPS :
5x Burpee
10x Lunge
15x Imperial Walker
20x Merkin
25x Plank Jack
30x Squats
But the Pax were eager for more, and they pleaded for an extra bonus round of BLIMPS, how could I say no?
Mary: I think was 15x: Box Cutter, LBCs, and a few other things.
100 Pax Challenge – Looking for 100 Pax to donate $100 or WHATEVER YOU CAN. Venmo to @f3waxhaw or see Posse for details.
Raffle for $1,500 Furniture Gift Certificate Ongoing. Centerfold has tickets for sale. All proceeds goes to our goal of raising $10,000 for local charities.
Site Q School @ Cuthbertson Saturday 7/18, followed by Q School next Saturday 7/25 (See Posse for details)
Blood Drive 7/23, sign up before showing up: https://www.redcrossblood.org/give.html/drive-results?zipSponsor=F3
And, Impact Local 5K/10K aiming to raise $5K to local charities, see https://f3southcharlotte.com/2020/07/07/impact-local-5k-10k/
No profound words to share tonight, if I get started I’ll go on too long and scare my M – she’s afraid I’ll say something controversial like I’m proud to be an American or some other equally radical sentiment. We do live in slightly-interesting times (but not really, compared to a whole lot of other times). There’ll be time for the soapbox later on, right? Let’s hope it won’t get that interesting. It was a pleasure leading again. I look forward to the next.
8 PAX @ #F3Thrive kept our heartrates up near 160 for a long time (special knowledge thanks to Unplugged).
The Warmup
3-Minutes, 6 Running Stretches + neck stretch + hanging hammy stretch > https://www.youtube.com/watch?v=4jCDjnzI6W0
The Thang
Moleskine
Special thanks to Chastain for the group photo and Unplugged for the app graph of our heartrates.
Apparently, we lost Glass Joe over near the White Board of Life because it got really quiet.
El fin.
Announcements:
The rain the previous night did not drop the humidity of the AM sunrise for the 14 PAX, 3 MASH unit and an FNG for a good ole Drip fest.
Warmup-
Mosey up the main lot:
SSH/IW/Plank Jack/Calf Stretch (Oh Yeah) Up-Down Dog All x20 IC
The Thang:
Mosey to HS entrance where went to school applying some Geometry:
Stop at all Perpendicular side walks until main entrance Circle (4 total) Alternate 20 Merkins / 20 Speedskaters on the way there, 20 LBC/20 Squats on the way back.
Repeat. then Mary for the 6
You all have to know I like a good deal and choose to use Coupons, so we headed to the coupon book and selected picked our favorites down by the track. Using the track we split each lap into 2 sets:
Lap 1: Curls w/coupon (21’s – 7 half up, 7 other half up, then 7 full) opposite corner 20 Box cutters
Lap 2: 20 Hernias w/coupon, H2H opposite
Lap 3: 20 Tri ext w/coupon, 20 hammers 2=1
Lap 4: 20 Bent rows w/coupon, 20 Mountain climber
Lap 5: 20 Coupon Merkins, 20 Flutters 2=1
Lap 6: 20 Presses w/coupon, return unused coupon, Finish lap, LBC for 6’s
PAX was flying, had a few minutes to spare, so up the Cafeteria for a light snack.
20 Dips/20 Derkins/20 step ups–Repeat
Back to COT wave to MASHERS, then finish Geometry lesson with Protractors.
Moleskin:
Arm Band (thanks One-Star) protected the weinke from the severe wettness. PAX were all moving fast so we made the repeat call a few times to make sure we watered the grounds a little more.
Great group out there motivating each other on.
Had a few PAX take detours here and there for one reason or another…….
Announcements:
FNG- Shop Dawgs find: Bastian Dreher- German born and raise, moved to little Germany of the states with Bucky Badger about 1.5 years ago. Been here in NC for just about a week and hitting up F3! major respect there. Since German cars are retty good, that was tossed out, some other colorful names were mentioned, and since Das Boot was there today, we couldn’t steal his name.
Its settled: Welcome to F3 “Schnitzel!”
Copy/Paste (no copyright infringement)
Blood drive 7/23 9-1 @ Weddington United Methodist Church. Signup @ redcross.org and search for F3.
Site Q School and Q School are coming up – July 18th and 25th respectively – Plenty of info on the GroupMe New Channel. Those in the need, sign up…
Great job guys!
All started out good, and even brought an FNG (Redskin).
Warmup:
Mosey around Mt Chiseled. NC, SSH, Up/Down Dog, Calf Stretch, Twisting Lunge
Mosey to get coupons from pile.
The THANG:
Tibata Type Workout. 4 cycles. 4 exercises per cycle. Complete each cycle 3 times. 30 sec on, 12 sec off for each exercise, 35 sec rest between cycles.
Cycle1: Chest Press w/C, Am Ham w/C, Plank Switch – hands to forearms, LBC
Cycle2: Merkins – one hand on coupon and switch hands for each merkin, Side LBC, Shoulder Press w/C, V-Ups w/C
Cycle 3: Curl w/C, Flutter, Overhead Tricep Ext w/C, Side Plank with leg lift
Cycle 4: Downward Curl w/C, Squat w/C, Dip on C, One-legged plank
Moleskin:
Wrote everything down, set up the Tabata app, music playlist selected…all good to go.
Started the workout – no music. Annoying. Heard every grunt (mostly mine). The lack of music did start a discussion. I started singing The Outfield…Maddog quickly ran to his Jeep and turned on the radio.
After cycle 2 I called an audible with a slow mosey to end of parking lot and back.
A lot of moaning when explaining the Am Hams and V-Ups with Coupon, but everyone got into the groove quickly.
Assistance with counting the Flutters by a few – appreciated. (Again lack of music)
Announcements:
100 Pax, Q-Site School, Q-School, Blood Drive
Named the FNG:
Dennis Card, neighbor of mine, originally from Syracuse, lived in DC for a bit, is half American Indian …I voted for Orangemen (Syr university and our president…) Everyone else liked Redskin – we voted on this to help keep that name living on for a bit longer…
18 sleeveless men showed up to beat Bushwood after preblast warned them about some Diamond Mike Tysons on the weinke.
WARMUP:
MAIN EVENT:
MAIN EVENT 2:
MAIN EVENT 3:
MAIN EVENT 4:
FINISH with a Have a Nice Day (30 seconds)
RECAP:
ANNOUNCEMENTS:
PRAYER OF THANKS AND ENCOURAGEMENT TO BE VULNERABLE AND OPEN WITH EACH OTHER
Perfect muggy day to be on the course this morning.
Warm-up
The Thang
The Moleskin
Great bunch of guys today, pushing as always. It’s fun to watch, when you say, run to the next street and captain’s choice on an exercise until the 6 is in, some fast running from the veterans.
Announcements
Blood drive 7/23 9-1 @ Weddington United Methodist Church. Signup @ redcross.org and search for F3.
Today was my 45th Q and I’m just realizing now that tomorrow is my 2 year anniversary. Hell of a journey it has been and I’m 1,000% better for it. On to the Q…
If you have followed me in the gloom I try to do things to keep everyone together best I can. Then mix it up with some painful running exercises that really help to keep that HR up and burn these damn calories from eating like 3 pizzas over the weekend.
DiCCS given. Let’s roll…
THE THANG
Mosey to the front of the high school. Circle up for….
1. 20 x SSH IC
2. 20 x Imperial Walker IC
3. 10 x Morroccan Night Club IC
4. 10 x Merkins IC
5. Jimmy Dugan
6. Calf Stretch
7. 20 x Deep Slow Squats IC
8. 20 x Mountain Climbers IC
9. 20 x 6” Plank Jacks IC.
Mosey to big sidewalk near football parking lot. Give yourself space. Suicides with mosey down and a true jailbreak back up.
Lay down for 1 x Big boy sit-up. 4 x LBCs. 4 x Merkins between each round. Complete halfway to 5 and 20.
Mosey to back of the high school and find some wooden bench. 30 x dips CC. Mosey down to circle and complete 30 x Speedskaters OYO. Mosey down to next circle to complete 20 x Derkins CC.
Mosey to large concrete wall attached to tennis courts. 20 each: Jabs x toe lifts. Air Presses x heel Lifts.
Find some concrete to finish up. 1 x Big boy sit-up. 4 x LBCs. 4 x Merkins between each round. Complete up to 10 and 40
Mosey up the road, around the front of the middle school split into two groups. Bear crawl 5 parking spots. 20 x Monkey Humpers. Bear crawl again. Deep squat jumps.
Mosey back to main lot. Suicide audible and that’s time.
MOLESKIN
Great morning everyone! My weinke went as planned and based on the low chatter – SUCCESS! Either that or they were whispering about my terrible ideas. I felt good about it but was a bit rusty with my DiCCS and counting.
Great push my all the pax today! I always enjoy leading these workouts and hope those thighs will feel itchy with soreness by tomorrow morning. You are welcome.
Thank you to myself for taking us out!
ANNOUNCEMENTS
• Blood Drive on Thursday, July 23 at Weddington United Methodist Church – Sign up!!!! https://www.redcrossblood.org/give.html/drive-results?zipSponsor=f3 – It’s open to everyone, not just F3, so bring your M, 2.0s (16 and up), friends, family, etc
• Site Q School and Q School are coming up – July 18th and 25th respectively – Plenty of info on the GroupMe New Channel. Check the calendar there and/or see me for info – Sign up!!!
• Q Source – Mondays, 7am at Brooklyn Pizza and Fridays, 7am at Cuthbertson Middle – Learning the fundamentals of being a virtuous leader
Five men pulled themselves out of the fartsack and started the week off right at the easiest to find AO in all of F3 nation – in their own garage/driveway/backyard.
We were sufficiently distanced so the disclaimer was brief, modify as needed,…etc
Warm up
Mosey 1 min out and back, split with 30 seconds of: high knee, butt kicker, carioca left/right
15x: SSH, LSS, CDD, Peter Parker
Stretch: upward dog, move to plank and bring one foot to hands for some: “Deep Lunge with Thoracic Rotation”
Sufficiently warmed up
Mosey 1 min out and back + 20 merkins.
Side note: some magic happened in that stretching, the mosey felt so much better, looser, and faster
AMRAP – 45secs each for x4 rounds
– Step Up
– High Knee
– Dip
Mosey 1 min out and back + 20 merkins
AMRAP – 45secs each for x3 rounds
– Mountain Climber
– Fredie Mercury
– Jump Squat
1 min out and back + 20 merkins
AMRAP – 45secs each for x1 rounds! 🙁
– Press
– Bent over row
– KB Swing
Mary: 15x: box cutter, LBC, flutter, dolly, big boy sit-ups
…where did the time go?
Blood Drive July 23rd, need more people to sign up. Sign-up at American Red Cross website.
Raffle for $1,500 Furniture Gift Certificate Ongoing. Centerfold has tickets for sale. All proceeds goes to our goal of raising $10,000 for local charities.
100 Pax Challenge – Looking for 100 Pax to donate $100 or WHATEVER YOU CAN. Venmo to @f3waxhaw. See Posse for details.
Q-school/Site School coming up. See Posse for details
Moleskin
I was expecting this to be a moderate workout, but at the end of round 4, those high knees were pretty intense. I tried to keep the pace steady with minimal breaks in between sets too. Perhaps the humidity was worse than usual but by the end I was quite soggy. I hope today’s attendance is not an indicator future trends. I’m hoping we can keep this one going at least through the summer. There’s no AO that can beat the convenience or get you more sleep before posting.