Warmup
Really bad imperial walkers by Posse
Around the circle with each new Q calling out a new exercise (amazing how you go blank in the circle for the first time).
The Thang
Goodfella took off like a jail break to the front of the Middle School to show how you don’t run off and leave the Pax.
Partner work with 1/2 circle and 50 Dips and 50 Step Ups.
Mosey to the busses for bear crawls and burpees between the columns for 1 set.
Mosey to the shed and grab a lifting rock. Don’t pick the wrong rock (each exercise followed by shuffle to your left.) Chest presses, curls, squats, tricep extensions, and possibly one more that wasn’t that memorable anyway.
12 Min left, run the light pols with 5 Bobby Hurley’s at each pole.
Back to the start a bit early, so circle up and each of the Pax call out. Push-up wave and we’re done.
No announcements and a great quote read by Posse. Off to McDonalds for some more learnin.
15 High Impact Men showed up for some learnin’ with Posse at the helm. F3’s mission is to plant, grow, and serve small workout groups for the invigoration of male community leadership. Congratulations fellas, you just took a big step towards that today.
Warm Up:
Took a lap around the starting lot then circled up for some practice in remedial math AKA: Counting. Posse did an excellent demonstration on how not to count cadence, including poor form, speed, rhythm. Goodfella and Gerber followed up with proper demonstrations of counting both in cadence as well as civilian counts. We then proceeded around the circle with each PAX choosing an exercise and calling the exercise as the Q would.
The Thang:
Goodfella then went cowboy on us and sprinted off towards the front entrance of the school. Another demonstration of what not to do as a Q: don’t leave your PAX behind.
We then partnered up and did a combined 50 dips and 50 step-ups while alternating a half lap around the front lot. Partners can be paired by like size/speed/ability or by opposites, depending on the type of exercises you want to do. You’re either combining strengths or pitting like vs like. It’s also a great way to eat up some time for your weinke if you’re running out of things to do.
Another mosey to the bus lot where Posse asked for the PAX to give him some ideas for the next exercises. Bear Crawls were suggested. Anyone else? Please? JWow suggested the Alligator Merkin. After his demonstration it was decided that it was a terrible idea so we did some bear crawls and jump squats between columns. Who knew jump squats could be used to move from one location to another?
Another mosey with exercises at each light pole. I honestly can’t remember the exercise we did, but that’s not the point. The point is you could do ANY exercise between light poles and it’s a great way to break up a long mosey and keep the PAX closer together.
Down at Transporter’s Shed/Rudy’s Office we grabbed some rocks and circled up for some lifting exercises. Most sites have a pile of rocks somewhere that can be used to get a little arm work in. Just remember, while doing your counting, make sure you’re counting slowly enough were the PAX can use proper form. It’s a better exercise and it helps prevent injury.
We’re running low on time, which brings up the important point to make sure you know how much time you have left. Goodfella suggested setting your watch alarm for 5 minutes ahead of the intended finish time. That way you’ve always got time to make a quick mosey back to the beginning.
In our case we did 5 Bobby Hurleys at each light post back to the starting lot. Some PAX went back for the six and others stayed in the lot and did some exercises. Either one is fine, but KEEP MOVING.
Final exercises…final…exercises…OK, I really don’t remember what they were…Doesn’t matter. The point is to finish together and on time. If you’ve followed the previous tip about setting your watch then you should all be back at the shovel flag with time to spare.
Moleskin:
Lots of great lessons today. Lots of excellent leadership. If you’ve never Qd before then there’s never a better time to start. I think it’s awesome how many guys signed up and showed up. If you haven’t already been approached by a Site Q to lead your vQ then seek one out.
Posse, the real Q for today, led us in the closing. It doesn’t have to be a prayer. It can be a quote. A life lesson. An inspired thought. Make it yours.
Plan it. Lead it. Close it. #cradletograve
It’s raining, it’s pouring and some men are trying to converge due to the rain that happened today? Calling for more rain tonight. But this workout is free and I’m an idiot………Ahh hell, let’s rock and roll.
For my 40th Q I was asked by Hooch back in like early November. Dude gets what it takes to Q a Site, proper planning and buffoon like Qs (that’s me!). No required mileage like Ignition but a simple request of “destroy everyone around you like they are getting stung by 1,000 wasps at once”. That’s the exact quote from Deflated and if you’ve met him you know he never jokes around and always speaks at a tone level you can easily hear.
Would people be water logged? Would people need to arrive via canoe? Are roads flooded? Are trees down? Was the stench of farts in the bed just too great to break free from?
DiCCS given. 3 teenagers. Let’s roll.
THE THANG
Mosey to Rudy’s for 40 x squats. Mosey near tennis courts for 40 x Merkins. Mosey to low circle for 40 x SSH. Mosey to other circle for 10 x Moroccan Night Club. Mosey to benches for 40 x dips. Mosey around curve to far lot for calf stretch. Another mosey for Jimmy Dugan.
Mosey to lot for a nice sequence of burpees at each light.
Mosey to Champion Forest. 20 x Speedskaters and 20 x Monkey Humpers, alternating between street lamps. Circle back for the 6 once you hit the intersection.
Partner up with opposite speeds. Run opposite ways around the long circle. When you meet your partner each knock out 5 x hurpees aka hand release Merkins. Complete 3 times. I should have stuck with this to hit 6mi but we ended with only two laps.
I audibled the final lap to 20 x Jump Squats and 20 x Lunges at each light back. We completed the 3rd silent “C” inside of our DiCCCS warning which stands for “cross”. We crossed together and safely.
Broke into two lines. Indian run all the way back. I think some dudes and
MOLESKIN
Wait, what is a moleskin? Foreskin? Does anyone read this far? I wrote the opening last night but now i have a beer in my hand. So….GREAT JOB EVERYONE! (Capitol letters equal success). See you all in the gloom.
ANNOUNCEMENTS
See previous BBs. Commitment is closed.
Beer Run tomorrow.
It wasn’t official, but some good Pax decided to kick the tires on the next AO to open in Waxhaw. I truly didn’t expect anyone to show. At most, maybe one other person, & we’d just test the limits of the campus: what’s locked, what’s muddy, what’s visible at 6:30 AM, etc. So when people started showing up, I had to start making up some stuff. I’ve never done that before. Every other Q I’ve done has been overly planned & overly fussed over. #NewSiteNewStandards, I guess?
Just barely misting rain at the start, but I wanted to show off that Homecoming has plenty of sheltered spaces to work out. Let’s go under the massive portico for
Warmup
SSH
Mountain Climbers
Squats
The Thang
Mosey to the Elementary School portico, which is a mirror image of the Middle School’s portico. Gerber was visibly impressed, “Whoa! I didn’t even know this was here!”
This is also the car rider line with numbered stops. Run to the end of the brick wall & come back to #3 sign for 3 burpees. Repeat to the 4th sign, all the way to the 8th sign.
Eh, it’s been a couple months, and this BB is for demo purposes only.
I do remember we went to the top of Deal road & ran down the road to the gate, being sure to surround Speed Bump. Went to the brick pile to do some gear work. I pick the smallest bricks, while Mad Dog & Gerber pick the biggest bricks. Hmm. So we do all shoulder work.
Morrocan Night Clubs
Side Flies
Front Flies
Triceps
Now the rain is really coming down, but I was ready to do some more work outside. Like a real man. Then Mad Dog says, “My wife is gonna kill me if I come home sick from working out in the rain!” With great admiration and respect for my fellow Weasel Shaker, we make our way back. Let’s be clear: in no way am I saying I’m tougher than a Marine. But I’m also not saying that.
Came back under the portico for Lt. Dan & Jack Webb.
Moleskine
I’m just putting words here so it looks like I had a lot to say when really, there was nothing to say. This is basically an Easter Egg in the video that if you actually pause to read it says more about you than it does about me. Really? If you have time for reading this, then come talk to me. I’ve got half a bajillion projects around the house that I need help with. Did you enjoy the video? Two thumbs up? Are you planning to stay for the end credits?
Announcements
And check out the Rooster: https://www.f3rockhill.com/2020/01/10/preblast-rooster-iii-the-rooster-crows-again/ I did it 2 years ago & had a blast!
Following a tornado touchdown a mile or two from the AO and rumor of a CMS cancellation, there were only three of us in attendance for Joust. YHC had hoped for a hearty turnout as we were planning to do quite a bit of partner work. Changed plans w/the three of us so we stayed together throughout this mornings workout. After a mobile disclaimer, off we went.
Warmup Run down to the track and take a lap to warm things up
Circle up in middle of field for COP complete with the following exercises in Cadence:
SSH x 20, Merk x 15, IW x 20, Peter Park x15, Parker Peter x15, Squat x20
4 corners (20 Merkins at each corner) – Elbow Plank
4 corners (20 squats first two corners – Lunges next 2 corners)
Snake the field – Sprint the goal Line – side shuffle to 20, back pedal to other side etc Snake it the way back
Partner UP and run to the top of the stairs near the playground
1 Person Runs all of the stairs while other 2 do work at Playground X2 10 Merkin/20 Squat/30 LBC when meet x 2
10 Pullups/20 Dips/30 LBCS – Flapjack x2
20 KneeRaises/20 LBC/ 20 Flutters
Take it to Football Field for sprints
Sprint to 50- 25 Merkins- Jog Back / Sprint to 40-20merk – jog back 30-15, 20-10 10-5
Corework consisting of the following:
Elbow Plank hold x1 min
Leglift Hold x1 Min
Glute Bridge hold x 1min
Elbow Plank Hold x1 Min
Run it back for quick namarama and takeout.
Moleskin – Sirens were going off all in all directions and the winds were gusting on the friendly confines of Charlotte Christian. Lights even went on an off at one point, but the 3 pax would not be deterred from giving their all at Joust. That almost came to a screeching halt when our very own site Q was nearly decapitated by a Dove that that he flushed out from beneath the bench. In his words “That was too close, I felt the feathers”. Red Card and I managed to settle Ductwork down and assured him that the dove was long gone so we continued around the track. Nonetheless, the alarming coo call of the dove could be heard throughout the remainder of the workout. It was a great morning. Thanks for the opportunity to lead.
With the storms that rolled through the area on Thursday and no school on Friday, I figured it might be a light day at Cerberus. I’m not sure what is normal, but I was pleasantly surprised with 13 HIMs. But while the storms rolled through, the wind stayed. Opening my car door was now a challenge. As we waited on the rest of the PAX, some collected Yama outdoor sofa cushions that were blowing across the parking lot and Mighty Mite grabbed a sign. 5:29 came, disclaimer given, 5:30 and we’re gone.
Cut through the buildings running up the ramps to the top of the deck, level 4.
COP
IW x 10 IC
Windmill x 10 IC You have to count pretty slow in order to do 2 on the 4 count, next time
Merkin x 10 IC
Peter Parker x 10 IC
Parker Peter x 10 IC
The Thang:
Paula Abdul down the deck, running 2 segments forward, 1 back. 10 merkins at the end of forward run, 10 jumpsquats at the end of back, ran backwards on the back inclines. Total 50 merkins and 50 jumpsquats. Circle back for the six.
Left the deck and mosey to the first traffic circle, partner up for first stop of Dora 1-2-3. Pax combined for 100 merkins while partner 2 lunge walked outer half of traffic circle. Alf knocked out 75 merkins in the first round, so lunge walk may have been a little long. I told Fallout to leave 5 for Alf for next round, but to no avail.
Mosey to second traffic circle. Partners combine for 200 squats while partner 2 bear crawls outer half of traffic circle. This one took 2 rounds for everyone.
Mosey down the hill past the retaining pond. Partners combine for 150 LBCs and 150 dry docks while working at the same time. Some (Job) thought the 150 of each were for each pax, so some confusion there, but all got done. But apparently Job still owes 15 dry docks.
Back up the hill into Waverly stopping at first building.
Wall sits with air press x 50
Mosey over to the turf in front of the Ale House. Different partners. Partner 1 step ups while Partner 2 ran around the traffic circle with the globe, flap jack. Round 2 dips, Round 3 derkins.
Mary
Flutter x 20
Rosalita x 20
American Hammer x 20
COT/Announcements
Q School tomorrow at Cuthbertson High School, for site Qs or those that have Q’d 3 times or less. Posse is also looking for some moving help.
Q Source at Panera Waverly right afterwards, if you are reading this you missed it.
YHC with the take-out prayer
Moleskin:
Great group today, always enjoy getting out of my comfort zone exploring new AOs and meeting new PAX. Shop Dog and Astro with the respects. Don’t think I’ve worked out with Posse, Shop Dog, and Big Ben so great meeting you guys, strong work. Fallout, congrats on waking up? Mighty Mite, Toolbag, Swimmers, Hot Yoga, been a while but great seeing you guys. Alf and Astro, looking forward to reading the back of your T-shirts at a Fast Twitch soon. Job, congrats on inheriting good genes. Point Break has committed to his VQ on 3/4 at Anvil, his 40th birthday. Some really strong work for a few months in, come join.
I’ve heard Cerberus is a great A51, SOB and Union mix, did not disappoint. PAX stayed together for the most part, with Job and Alf out front on the Paula Abduls. But the wind is how this one will be remembered. Thankfully all of the new trees at Waverly are 10 feet tall, but really tough to run into that wind. With a few out and backs in the weinke, running to the globe circle was easy but once you hit that crosswind through the buildings it stopped you in your tracks.
We avoided the turf on the patio because Alf said it’s a dog waste area although this has never been confirmed. I’m hoping people are better than that. But other than that, great AO. Hoping by the time I Q here again google maps will have more updated so we can venture out more. So many possibilities. Thanks Alf and Swimmers.
My goodness was the weather confusing this morning. Got up and it said it was 57 but then quickly dropped to about 50 when the workout started. But then add in all the wind it probably felt more like 45. What to wear, who cares we are real men, right? We don’t worry about those things… 🤔 Well, after a crazy day of tornadoes, rain and storms I think the PAX welcomed the dry air.
So about this time a month ago I Q’d the Brave and wanted to see if we could make it all the way to Morrison Y, Bradshaws, Murderhorn and then back to COT within the hr while stopping for a few dance routines. Ok, maybe the dance was on the weinke but again these were manly men so we laced up our running straps and did burpees instead – a lot.
This time around being the original Q that YHC is, i decided we would do this route again but this time in reverse. So for those that were privy to last months workout, you were able to receive a second dose – don’t you feel privileged?
Let’s start from the beginning. To my surprise Fahvra had made a return, but exclaimed this had actually been his second time posting this week – impressive. Especially for a guy that lives all the way over in Tega Cay, living the high life. Well, he decided to grace us with his very fast presence this morning.
Lively group this morning and was excited to see so many posting on such a windy day. It got me motivated a little. We had an overall fast group today so I knew we would be ok doing the same route (in reverse).
We quickly marched up Ballantyne Commons and into Thornhill to find the murderhorn playground where we did 3 sets of 5 pull-ups and 10 LBCs by the road.
After that a quick mosey up murderhorn and onto the staircase above Bradshaws we did 7s – Burpees and Jump Squats. Fire Hazard and Fahvra took off and led the whole way. I believe they even got an extra round in. Taco Stand was carrying me through and I tried to keep up but I am pretty sure he passed me. Dude is getting fast and is posting a lot – great job!
We were now half way through and already at 2.4 – as Fire Hazard exclaimed. I didn’t tell him but I already had 2.5 even though I was behind him. He must have been talking breaks somewhere.
”Let’s go”, YHC exclaimed and we were off to our next destination – the Shell station at the corner of Elm and Bryant Farms. At each pump we did 5 burpees and Bearcrawled in between each pump – total of 5 pumps I believe.
A long dark jog to ‘The Flats at Ballantyne’ we crawled into the parking lot – literally…forwards and backwards and forwards and backwards and forwards and backwards and maybe one more time, my arms were shot at this point.
Time to head home, we grabbed some pavement with our feet on Community House and mumblechattered our way back to the light at Ballantyne Commons. 5 Merkins and we headed to COT for some Mary.
Man…..great showing today. Proud to get out here when I can. Always love the push my F3 brothers provide in the gloom. As many of you know, I struggle with sleeping (a lot) and have not been able to get out near as much as I would like. Almost to the point now that posting during the week has become almost impossible. So although I had 1 kid and the M throwing up at home this morning, I made a commitment to you guys and made it happen. By the way, the M actually understood and she knows that I love you all and F3. I was already up at 4a changing kids sheets so might as well go at this point. 🙂
Well, have to get back to kid duties so can not write too much more. Love you all and hope to see in the gloom again soon!
One-Niner out!
Prayer Request: Please pray for Lee, Softies father in law. He had a heart attack and is now going to be approaching each day with the understanding that it could be his last. I am glad Soft Pretzel shared this prayer request this morning because it all gives us something to think about. We never know when our last day may be so fellas, live as if it is your last. Hug your wife, your kids…call your parents. But most of all love Jesus and let others know this! He is the greatest gift ever given.
Announcement: Run Jen Run 5k. Check it out. There will be 4 chairs being pushed and a great opportunity for F3 to show up and support.
After last night’s storm here in Greensboro this morning was super wet and super windy. Posted downrange in downtown Greensboro.
20 men including 1 FNG showed up outside the library parking deck
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Mosey into the library parking deck to the first level
Mosey up the ramps one level
Mosey up the ramps one level
Mosey up the ramps one level to the top, very windy up here
Mosey to stairs, down all the levels, down the sidewalk, cross the street in a MARKED pedestrian crosswalk with a car blowing through at full speed after half had crossed to the bottom of some 6 store parking garage with one of those spiral funhouse entrance ranmps.
Mosey down one level.
Next Deck Exercise
Next Deck Exercise
Mosey down the twisty stairs and back to the start with a circle back for the six
Done!
MOLESKIN:
Great group of guys today. Everyone was very welcoming and really pushes hard in Greensboro. They had one FNG who showed up in what looked like business casual attire and a metal water bottle but he made it through. He’s from Buffalo and was named “Bleu Cheese”
During COT we also used the opportunity to speak about something on our minds. One pax talked about a friend who took his life last year and how we as men carry lots of weights and need to reach out because others are struggling and can help.
ANNOUNCEMENTS:
Road closures and a super windy morning didn’t stop 5 PAX from posting and playing a game of “Say Uncle”.
Warm up:
10 big arm circles forward and back
Windmills (very fitting this morning)
Potato Pickers
The Thang:
Everyone grab a coupon and do some of the following:
And now a game of “Say Uncle”. Full disclaimer, I made this one up last night, but I think it turned out really well and we’re definitely going to do it again. One PAX starts as the leader (YHC in this case) and the leader gets a cinder block coupon. All other PAX get 8 lb dumbbells. All PAX do the called exercise until the leader says “Uncle!”.
The idea was the leader has the heavier weight and should say “uncle” before the other PAX tap out, but the competition factor and being the leader everyone’s watching really made things interesting. After each exercise, the leader rotates and trades his coupon for some dumbells:
We did several rounds of these so everyone got a chance to be the leader a few times. Brutus is a BEAST. He held the 38 lb coupon in a straight armed Negative longer than the rest of us were able to hold 2 8 lb dumbbells. He also crushed us with 50 straight overhead presses.
Moleskin:
Diesel does gear. Diesel doesn’t do running. It makes it quite a bit different than your standard bootcamp. One thing it’s great at, though, (besides wearing out muscles you didn’t know you had) is encouraging the morning mumble chatter. This morning we spent the entire 45 minute workout in a small circle facing each other, lifting, talking, and occasionally saying “uncle”.
Welcome back Big 10!
YHC took us out
Announcments:
Q School tomorrow – Cuthbertson Middle – 0630