Slippery when wet

Slippery when wet

9 Men braved the rain and lighting this morning for gear workout that got the heart pumping.

Warm-up
Since it wasn’t raining when we started we took a lap around the block then stopped by the car to get some Kettlebells. Not the kind of KB Bottlecap uses. Down for some covering at the church pavilion.
SSH x 30
MTC x 20
Squats x 20

The Thang
Not the typical workout I like to lead so we made the most of it. The floor was a little wet and really slippery. KB and DB are courtesy of a collection from Transporter, Frack, and myself.

KB Swings
Tricep Ext
Goblet Squat
Curl
Lunge
Shoulder Press
Standing Row
American Hammer
Big Boys

Reps & Rounds
30 – 25 – 20 – 15 – 10 – 5
1 burpees after each exercise in round 1
2 burpees after each exercise in round 2
you get the point after each round we add 1 more burpee

Moleskin
I was thinking we could get through most if not all of it. I miss judged how hard it would be. We skipped 15 rep and 5 rep rounds. We ended with 60 seconds of burpees. Still can’t believe some our normal pax went to another state for a workout. Your loss I guess!

I had Glida and Transporter on each side of me slinging around the 40lb KB like cupcakes.

After Shake n Bake’s nasty fall at morning wood yesterday he came with his positive can do attitude today.

Haven’t seen Dana in a while so it was good to have him back.

I’m sure it was hard for Foundation to be at a workout without one of his LRC mates. I think he felt out of place.

Zin it’s always good to see you working hard and keeping the mood light hearted for the group.

Merlot was talking about the size of his KB and why it was so hard then realize he had one of the 40lb KB. Nice work today!

Gerber was also feeling out of place with a workout that was under a mile in distance. He was ready to go with his vest raincoat. I’m sure he will make up for it tomorrow at Swarm.

It’s a pleasure leading such a great group of guys. You all are the ones that make getting up at 4:30 easy. The workout is just an added benefit.

Everyone gets a trophy for showing up today. Good job guys, we’re all winners today!

Announcements
Q School Saturday 6:30 at Cuthbertson

Keep Doc in your prayers as he continues to heal

Shopdog moving this weekend. Will need help loading Apt in Stonecrest and unloading in Millbridge. Starts at 8:30. Good to have Shop back in the area.

Waxhaw raids The Arsenal

7 guys got tricked into showing up at The Arsenal.  Very slick gracious move by the Site Q (Happy Meal) to beg invite YHC to Q and then purposely not show up but unfortunately he was sick and couldn’t post.  With the horrible forecast, I was not sure what to expect but got good news when a few HCs popped up on Waxhaw’s famed GroupMe Playhouse.   Due to how whiny those Waxhaw PAX are the rain, YHC did a site visit last night and found a LONNNNNNNG covered area.  Showed up this morning to drop off some coupons at that covered area but got chased away by the Bus maintenance crew Chastain and Brutus (why were you lurking in the bus lot?).

DRY-ISH WARMUP:

  • SSH
  • Grab the weights out of the car
  • Merkins
  • Squats
  • Mosey to long portico

WET-ISH THANG:

  • Partner work
    • P1 – Does Pull-ups (Audible due to lake) Curls, Shoulder Presses x 200
    • P2 – Runs length of portico inhales Marlboro smoke and returns
  • Partner work Part 2
    • P1 – Broad Jump Burpees
    • P2 – Runs length of portico does 5 Dorothy Hurley (heel touch squat exploding up with a heel click at top) and switch w/ P1
    • Go length of portico
  • Partner work Part 3
    • P1 – Frog Jumps length of portico
    • P2 – Merkin shredders x 10 and switch w/ P1
  • Circle work with weights
    • Various leg exercises
    • Various plank exercises

VERY WET MOLESKINE:

  • I appreciate the Waxhaw PAX coming and supporting my Q
  • It doesn’t go unnoticed when someone goes out of their way
  • I signed up to Q so I have to show up
  • You fellas drove further for this workout without knowing what to expect on a terrible weather day
  • This is another example of “THIS is what F3 is all about” . . . Set your alarm a little earlier, drive a little further, go somewhere new, support one of your fellow brothers . . . LIVE 3RD!
  • Being unselfish and/or realizing that somebody would feel better Qing a workout with some familiar faces
  • I am in debt to you clowns and plan to pay you back . . . Just let me know when you need me!
  • Chastain and Easy Button are getting fast
  • Frack was bored with a 30lb kettlebell (sorry)
  • C3PO crushed it today . . . Especially on the leg exercises
  • Brutus and Rockwell don’t get cheated at a workout . . . Great effort
  • Happy Meal owes me . . . When are you Qing Clyent Dinner?  Your name is MADE for it!

DRY ANNOUNCEMENTS:

  • Frack was supposed to be on Q at ClyentDinner . . . Next week be ready!
  • Q School on Saturday:  0630-0830 at Cuthbertson Middle School
    • Stop thinking that “Somebody else will lead” or “I’ll lead when I get in better shape”
    • We need YOU!  Everybody needs to pitch in.  This Q School is a great way to get a better understanding and some tips on making a successful workout
    • This is also a workout so you get a 2 for 1

Q with the takeout . . . #CradleToGrave

Qi Gong time at Gumby

Devotional

Warm up:

8 Brocades (Ba Dua Jin) Qi Gong practice –

  • Two Hands Support the Heavens
  • Two Hands Press Apart
  • Drawing the bow and letting the arrow fly
  • Wise owl turns its head to eliminate fatigue
  • Bending over and wagging the tail to calm heart fire
  • Punching with angry gaze to increase strength

 

The Thang:

Mountain

Sun Salutations (x3)

  • Arms reaching overhead
  • Full fold (heavy body)
  • Up to halfway lift
  • Into plank
  • Down into up dog/cobra
  • Move into Down dog (walk the dog)
  • Step into Lunge, then move into full fold
  • From full fold to mountain

Back to Mountain

Begin Sun Salutation until Plank

Warrior 1

Warrior 2

Peaceful Warrior (repeat warrior flow on other side)

Warrior 2

Warrior 1

Lunge with quad stretch

Starfish – flapjack

Pigeon – both sides

 

Moleskin:

 

We started with a Devotional (Galatians 6:8) – the main idea being that he who sows to the Spirit will from the Spirit reap eternal life.

 

After the Devotional, the Pax warmed up with the 8 Pieces of Brocade (Ba Dua Jin) Qi Gong forms and strengthened our energy flow.  YHC overdid it and needed a “10 count” after a couple of Gi Gong forms. 😊

 

After the warm-up we went into the sun salutation yoga flow and ended with the always popular Pigeon pose.  Next time we try for King Pigeon.

 

Great work by all Pax.  It was an honor to lead.

Honoring Kobe Bryant

Posting on behalf of Happy…

9 Pax joined in to celebrate Kobe with 8’s and 24’s

SSH X 24
IW X 24
LS Squats X 24
Burpees X 8 (OYO)

HB mile

Mosey to the circle (24 hr clock)
Moving merkins 1 CW then 1 CCW

Peoples Chair with 24 arm raises
LSS 8
Rinse and repeat 3x

Mosey to the circle for “Hands of Time”  24 reps
PAX –heads towards the center feet out in a large COP
10,45,60,90,60,45,10

On your 6  for 24 LBC

Mosey to corner for Indian Run
run to end and around parking lot

Merkins shoulder touch 8

Lunge walk to the center of parking lot 8 spaces and back

Mosey to the benches
8 steps per leg rinse and repeat 3 sets

Mosey to the concrete ledges for 8 decline merkins
plank for 8 secs per side
8 decline diamond merkins

Mosey to the benches for 24 shoulder dips

Circle up for some Mary
Flutters IC 24 then 8
Rosalita IC 24 then 8
Freddy Mercury IC 24

Mosey to corner for Indian Run
run to end and around parking lot

Gather in parking lot for Mary:
led by Pax
Dying cockroaches 24
Rosalita en espanol 24

SSH X 24
IW X 24
LS Squats X 24
Burpees X 8 (OYO)

Chisled? Because we’re all crazy?

A few weeks ago, Transporter asked me to head southeast of the border and Q a gear workout called Chisled.  I have familiarity with most of the Waxhaw AOs as I was one of the Journeyman Challenge(we should do this again sometime) winners during the summer of 2018 but it seems 5 Stones is newer to the AO game.

Through some texts with Rudy this week, I learned that the Asylum pax keep all their gear at the AO which was a new concept to someone who has always lugged kettlebells to every gear workout I go to.  I arrived a little after 5 and had Rudy show me everything and setup.  Definitely a lot of good stuff to work with; kettlebells, sandbags, dumbells, bricks, cinder blocks, tires, and weight plates.  Pax rolled in and we had 13 ready to go at 530, one rolled in about 5 minutes later during the warmup.

Disclaimer

Quick warmup lap around the parking lot.

IW x 20

Windmill x 15

Arm Circles forward and backward X10

Pax each find a heavy weight to get a taste of the Swole/Meathead/Olympus program.  Pax used a mix of cinder blocks, weight plates, kettlebells, and sandbags.

10 RDLs

5X5 Clean and Squat

Main event:

Partner up.  One partner runs to the top of Mt Chisled and does 5 burpees.  Other partner stays with the gear and rotates through the different stations;

Tire flips

Tire pulls

Medicine ball throws

Hair burners

KB Swings and Snatches

Sandbag clean and squat

Weight plate Curls x 10, Presses x 10, and tricep extensions x 10

All while my 80s montage mix was playing over the bluetooth speaker

3 minutes of Rosalita, Freddie Mercury, and planking.

COT

Announcements:  Beer Run is this Saturday.

Thanks for the opportunity to Q.  Hope to see some of you guys in SOBland sometime soon.

 

3 for LRC

3 Pax met at Stephens Square Lane (Poop Island) for another rendition of LRC.  Today’s course was the “Standard Loop” which is approx 1.5 miles.  Each pax completed 4 laps and finished with 6 miles total.

Announcements:

  • Check out the f3waxhaw.life app for new badges available (ie: Forest Go, Passport, Q School, etc)
  • Craft Beer Half Marathon and 5 mile race on 3/28/20  sign up at – https://runsignup.com/Race/NC/Charlotte/CraftBeerHalfMarathon?remMeAttempt=
  • Monthly F3 Waxhaw Social Event this week Thursday (2/6) at Queens South
  • Q School Saturday February 8th – Come learn and earn a badge
  • Rooster Run on February 29th – https://www.f3rockhill.com/2020/01/10/preblast-rooster-iii-the-rooster-crows-again/
  • Deadline to order F3 Waxhaw Shirts on 2/7/20 – check Playhouse for details
  • F3 Beer Run! 4mi+ 6 breweries this Saturday 2/8 starting at 12:00
  • 3-2-1 Dash for Down Syndrome (Speed for Need Event) – 3/21 coordinate with Zin/Deadwood to get involved
  • F3 Denver New AO recently launched – look for Wedding Singer on Q or if looking to add Passport Badge book flight to stay at his house and post on upcoming Wednesday
  • Weigh in competiton – be sure to get weights logged and if in bottom 1/2 be sure to complete weekly penalty

Is 150 too many…?

The PAX: Bratwurst, One Star, Figi, Goodfella, Easy Button, Schneider, Lazy Boy, Gerber, Recalculating, Premature, Dana, Bottle Cap, Frack, Transporter, Delta, Rockwell

16 strong men posted on this balmy morning with the temperature hovering around 60 degrees.  A shout out to Goodfella for arriving early with cinder blocks.  The disclaimer was given and we were off…

Here’s what went down:

Warm Up Mosey

Circle Up:

  • SSH x 20
  • Imperial Walker x 20
  • Potato Picker x 10
  • Mountain Climber x 10
  • Plank Jack x 10

Mosey to the wall behind the school:

  • 10 Five-Count Wall Merkins in cadence
  • 25 Air Press in cadence
  • 25 Jabs in cadence
  • 10 Five-Count Wall Merkins

Partner work – Partner 1 works while partner 2 goes over the wall and hot lap around the fence – then flap jack

  • Donkey Kicks – 100 combined
  • Mike Tyson – 50 combined

Mosey to picnic tables

  • 30 Dips in cadence
  • 20 Steps Ups OYO
  • 20 Derkins in cadence

Mosey back to parking lot

Partner up again for cinder block work – Partner 1 works while partner 2 runs to the top of the lot and back – then flap jack:

  • Curls – 150 combined
  • Triceps Press – 150 combined
  • Shoulder Press – 150 combined

Parking lot suicides.  At each line do 10 LBCs with 1 Burpee on the return

Back to COT for Mary – Ab work

Done!

When incorporating rocks or cinders I usually do that at the beginning of the workout.  This morning I switched it up and saved that for the end.  My arms were toast at that point (am I the only one?) and the struggle to get in 150 reps was real!  Lesson learned!  Thanks for the great push by everyone and thank you for the opportunity to Q.  It’s an honor each time I get to lead this group of great men.

ANNOUNCEMENTS

  • Bottle Cap on Q at Arsenal in Indian Land Thursday morning. 5:30 am – Indian Middle School.
  • Thursday night Clyent Dinner at Cuthbertson Middle. Frack on Q.
  • F3 social at Queens South on Thursday night – 7:30 pm
  • Q School on Saturday. 6:30 am Cuthbertson Middle School.
  • Prayer request – Please keep Gator Cubs son (Henry) in your thoughts and prayers.

That Was My Favorite Bandana…

We all seemed to start on a happy note but as we took the COT photo before even starting it’s like some bad juju was in the air. We take off into the pitch dark….

BANG….Chastain with shin splints. BOOM….Carb Load’s recovering from back issues. FAAaAAARRRRTTTT…..and I’ve gotta poop. Which leads me to the title of my BB. Somewhere along the trail in American flag bandana. Just leave it there as it was used in a crime.

When i got back off the trail Chastain and Carb Load were counting in cadence between the two homes in Millbridge. Something tells me they won’t be invited over for supper anytime soon.

I’m sure the rest of the fellas crushed the CTT. Happy morning wood everyone!

Gigantor Becomes A Gazelle?

16 men took the ice in nearly 70 degree weather at Bushwood. DiCCS given (Disclaimer, Cell phone, CPR, Safety) with reminder to circle back for the 6 to lead Mary and to replace your divots.

Mosey to parking lot for “almost proper counting”

  • SSH x 18 IC
  • Imperial Walkers x 18 IC
  • Calf Stretch
  • Plank Jacks x 18 IC

Mosey to neighborhood

  • Alternating at each street light 15 merkins; 15 squats
  • Stop at first cul-de-sac for Mary
  • 7’s to end of cul-de-sac – Burpees; LBC’s

Mosey back to campus only to find rock pile was covered with water

  • Audible to other side of school to find another rock pile

Partner up

  • Partner 1 (with rock) does curls until partner 2 returns from parking lap and then flapjacks
  • Partner 1 (with rock) does shoulder press until partner 2 returns from parking lap and then flapjacks
  • Partner 1 (with rock) does tricep extensions until partner 2 returns from parking lap and then flapjacks

Line up for suicides

  • Three lines with 10 Merkins each time you return to school side (x 2)

Grab some wall for One Star Hi-Jack

  • Air Presses x 60
  • Donkey Kicks – descending # of reps each set beginning with 18(?).  Each set finished with an upside-down “hold”

Closed it out with a fast paced mosey back to COT and finished up with 18 speed skaters.

Done!

MOLESKIN:

Spring was briefly in the air at Bushwood but I was too anxious to notice.  I wasn’t sure what to expect regarding turnout and my goal was to simply get through the workout with minimal mistakes etc. (copied from Lazyboy’s last backblast).  I took us out #cradletograve.   Thanks to those who circled back for the six, lead Mary etc.

ANNOUNCEMENTS:

  • Q school this Saturday 6:30 AM at Cutherbertson led by Posse and possibly Bottlecap.  Sign up if you’ve Q’d less than three times or simply need a refresher
  • Thoughts and prayers for Doc McStuffins; he’s home and there’s a meal sign up on GroupMe.
  • Connect with Bottlecap to get signed up on GroupMe or Slack
  • One Star tried to recruit new people to Q in Feb. and March and mentioned a FREE gift offer for new first time Bushwood Q’s
  • Frack told everyone to dial it back a little bit – aka shut the hell up and keep announcements brief
  • F3 book FREED TO LEAD is worth the read

State of the Fast Twitch

13 men, most with normally functioning Pancreases (or is it Pancrei?) posted on a balmy summer day for some old school Fast Twitch miles and merkins.

3/4 mile zig-zag mosey through campus to Rain Tree Lane and 4 Mile Creek.  6 or 7 1,000m to 1,200m intervals with 20 merkins at the end each time.  Several on the Rounding Run loop.

Per the Strava Pax got between 5.5 and 7.5 miles.

Per the concave/convex pectoral muscles Pax got 0 to 140 merkins.

Moleskine:

13 would have been 14 but Turkey Leg and his airpods ran by and ignored us as he did some Marathon training.  Apparently his 7 miles is better than our 7 miles.  Great to have Baracus back out after extended hiatus on the IR and Gypsy making his way back into true form after his fall (at the Gumby yoga workout).

Gummy was there, even if he was offended by my Pancreatic jokes.  Mr. Brady, his partner with the poorly performing Pancreas was not there.  Unfortunate not to have him, but on the up side it left a couple of extra hits of insulin for the rest of us. #Doping

Purell was first on all the intervals in case there was any question.  Joker was second on all down hill segments, but his winter tights slowed him down on the up hills.

Utah turned back when we got to Rounding Run.  Apparently he doesn’t like the flat(ish) section of the run and chose to get more work on Raintree Lane.

Astro ran strong, but oddly maybe a bit slower without his super power beanie hat.  Too warm for the beanie today and he went with the flat bill.

Retread making steady work on the Rounding Run loop.  Likely plenty of experience on that one from the Mountain Goat Q.

Duct Work was all smiles on the outside, but inside a ball of anger.  Can’t push sales of new heating systems when it’s 70 degrees in February!  Thoughts and Prayers for the 100 degree days and dying AC units in just a few more months.  His guys are probably bored, good time to call him up and negotiate deep discounts on a HVAC tune-ups.  For 10% off use discount code:  Pancreai

Benny did a merkin or two.  He says 25.  But who knows.  He did post and run strong, not quite sure why he is so averse to the merkin or getting his hands dirty at all.  I’d call him a soft millennial but he might be younger than that.  What comes after millennial?  Google says they are the “iGen.”  That sounds dumb.  I’m calling for a rename.

After what seems like 18 months of Garden Leave followed by two at the new gig, One-Eye seems refreshed and enjoying life.  He said this Coronavirus will pass and he’s long on Chinese restaurant chain investments.  That’s good news for me as a Malmacian cat connoisseur.

Keeping coming out to Fast Twitch it’s the suckiest, most fun hour you can have each week.

-Alf

Please keep Madison and his daughter in your prayers today as they visit the doctor.

Same for Doc McStuffins is back at home resting from heart surgery.  He’ll be back kicking our butts in a few months only now with a better scar.

 

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