Five, no six, no make that 7 guys came out to Asylum this beautiful morning. While we launched with 5, we finished with 7. I was doing some GroupMe marketing for my Q Source Q on Sunday afternoon when I received a text from Damascus saying he was in a pinch and needed a Q for Asylum; No Problem, I will perform my first two Q’s in a day (Deadwood is jealous now – I can hear phones already pinging at Floater and Clyent Dinner).
Hence forth to be referred to as double tap instead of double q (which has a much different meaning in zombie movies), here is back-to-back backblasts for Asylum and Q Source (You won’t run out of reading material on the john today).
Beautiful morning – DICCS given (More on that later in the Q Source BB). Lets Go! Wait on shop to get out of his car, ok now lets go!
WARM UP
Mosey to rock pile where I stole borrowed from both Nails and Smokey. Rocks to warm up? Why yes, yes indeed.
Rocks up and form a line for lunge walk Indian run. Went approximately 50 yards before I called it and we mosey’ed to Pet Smart.
THE THANG
Progressive 4 5 Corners with Deconstructive Burpees. Doing exercises on the out 1 round at a time and coming back to the start (burpees).
Grab shopping cart corral railing for Supine Ladders 10 to 1. Finished with a 10 second hold.
(Check watch, 10 minutes left). Lets go to Hickory Tavern like we always do and so something there to close out. Lets line up on the curb of pet smart to repeat a previous Q. Parking Space Suicides. 20 T Delts on the in and 5 Dry Docks on the out. Shop Dawg with the obvious quote “Oh, is today shoulders day?”.
2 minutes left. Jail Break to Hickory Tavern. Then final Jailbreak to COT with Clydesdales getting a 5 second head start. Burpees for everyone if a Gazelle beats a Clydesdale – and one did. So we did 1 burpee as we already hit 6:45.
MOLESKIN
ANNOUNCEMENTS
Q SOURCE BB
Thanks to those that attended. Today we discussed Positive Habit Transfer, but before we jumped in, we finished on Shops homework from last week. Identifying your dolphin (unique gift or skill) and daffodil (the people are drawn to help) in order to help you better answer the question: What ultimate life problem are you uniquely qualified to solve? That last question hit me like a load of bricks when I heard it last year at Q source. Up until then I had dabbled in Q source. Attending a couple times, but not a regular. But when asked a life changing question that I couldn’t answer, I felt it was time to take Q source more seriously. To attend more, listen deeper, get vulnerable, and ask questions. To make it a positive habit that would eventually turn into a brick for me. After assembling a few of these bricks together, now I’m developing a guardrail to keep me on the road and out of the ditch. (If any of this sounds foreign, like another part of the secret F3 language you’ve never heard, and it interest you – please join us. Mondays at Brooklyn Pizza or Fridays at Cuthbertson. There is a lot to be learned from F3 and like Bottle Cap said in his Saturday back blast, if all you are getting is the first F, you are missing out. We have a free (virtuous) leadership course at our disposal that corporations would pay thousands of dollars for their employees to attend….again FOR FREE.)
And in case that wasn’t enough soap box for you, I will share this last thing. We discussed today this passage: Through Positive Habit Transfer we stand on the shoulders of giants. The example was given that a flight check list was developed to correct deadly mistakes other pilots had made. That example didn’t resonate with me so I attempted to shift it to driving as an example: seat belts, turn signals, ect. And much like Shop does at Q Source, he hit me with a sledge hammer out of left field when he took it even closer to home. DICCS. F3 has developed its pre-launch safety message because we have had brothers to die while working out. We ask that at least one cell phone be carried with you at the workout so that if someone was to drop 2 miles from the cars, it wouldn’t take 15 minutes for someone to run get their phone and call for help. We ask for head lamps, reflective gear, and caution while crossing the street because we have had a FIA member die while crossing in a crosswalk. We often gloss over DICCS, who has a cell phone, who knows CPR, and other site safety elements; but remember we do it for a reason. Positive Habit Transfer. We stand on the shoulders of giants.
For those that made it this far, thank you. I’m sorry if it was too much soap box. I’ve tried to be better about limiting those moments. Come join us at Q Source sometime. And stay safe out there.
DiCCS given (1o sec before start, yikes!)
The Thang
Mosey to new Lawson Pool for some stretching (SSH, Smurf jacks, Imperial Squawkers, LSS, Mtn Climbers, Calf stretch)
Biggest longest hill first, 10 Hand release merkins Bottom (B) of hill & 10 Mary Catherines at top (T), rinse repeat 3x
Next street/easy hill, 20 Pistol LBC B / 10 Mike Tyson’s T, rinse repeat 3x
Next street decent hill, 10 Scorpion drydocks T /10 Monkey humpers B, rinse repeat 3x
Walking Lunge squat, 40 yards (as a recovery or until chatter returned)
Papaw Lane, great hill, short run, 10 Dorothy hurleys B / 20 Speed skaters T, rinse repeat 3x
Head back for COT, End with some Mary!
Moleskin
Goal was to stay busy, bust out some hills and body exercises. Never really did catch my breath, or if I did it was during 6″ planks and merkins of some variation. Hope others felt that way too:)
Beautiful weather, 64 degrees, and all PAX got their money’s worth. Special guest Gaylord did twice the work with his face protection, good grief how did he do that?!?
I’m totally blown away by how much faster and stronger the PAX are this summer! Proof that we are better together. Thank you all for allowing me to lead you this morning for the workout and prayer! Your the brothers I never had … thanks guys!
Announcements
Spartan Race, Saturday, 6/27, 7am (arrive 15 min early), park near bus lot of CHS/CMS and meet up by restroom (Rudy’s PP, Transporters Shed). BRING COUPON – some extra will be provided.
100 For 100 PAX Challenge on going!
Gents there is this tennis arm’d, soda selling, pick up driving pax that wrote an excellent Back Blast- READ THIS https://f3southcharlotte.com/2020/06/14/what-the-f/
Homecoming- It’s this funny conversation when us ole guys discuss homecoming. Hey come to homecoming. Where is that? Its the old Commitment. Isn’t Commitment is now at Nesbit? Yup and Weddington is now Homecoming. But I thought we got kicked out of there. Yes, but we are at the middle school now, not the high school its got a new name and we don’t go on the track anymore…soooo, its ok now,,,,Ummm, OK. With that, it was fitting that homecoming was truly a homecoming for a old Commitment friend today.
WO: Mash group shows up, another group follows me mosey around school, do standard warm up
Grab coupon, wait mashers wanted to join with coupon?,,,,nope, there was running,,, we went did a simple 30,20,10,10,20,30 with KB and between each set run to the hill and back. 30 swings, 20 squats, 10 burpees, then reverse back. took about 23 min and heart rates were up. Next, lets pick up the mashers, head to the hill, do the same thing with utilizing walking up the hill backwards to burn the quads. Did a mix of swings, curls, tri’s, squats, burpees and rows. Between each set walk down and back on the hill. Finish with some mary.
Moleskin: It was a simple work out but the hill work was very reminiscent of the ole days. Great to have Doc back bantering as usual, Dasher and Gerber never seem to slow down. Snow is the rock of dedication, my definition of success of respect. The mashers were grateful that I took them away from the beating centerfold was putting down. Great to meet Ditka, another respect that pushes himself. I saw work today by all and it was an honor that Posse asked me to lead, he has great patience and has a cool story to tell about treating your Daffodil like a queen, you should ask him, it will challenge you. Damascus and Sledge-o-matic put the work in, they both looked like they got sprayed with a garden hose and cotters to Mcfly! So good to see him back in the fold, always has a positive attitude and if you ever feel down and out, talk to this man, he is a man that is all heart and has been through incredible challenges and refuses to quit! #honored to lead, thanks for the ask Posse.
Announcements
Please listen to 100 PAX Challenge podcast! Still matching funds available tweet #100paxchallengepodcast
9 guys came out to Blackhawk on a beautiful morning to begin a great day if you are associated with F3. You are likely familiar with the 3 F’s by now; Fitness, Fellowship, and Faith. But my question to you is WHAT F ARE YOU CURRENTLY IN AND/OR FOCUSED ON?
That’s right . . . Soapbox time!
As I mentioned at the top, this was a great and full day for F3 men in Waxhaw.
All this activity got me thinking about the importance of each of the F’s. It also got me thinking about which of the F’s I focus on.
So my original question was WHAT F ARE YOU CURRENTLY IN AND/OR FOCUSED ON? If you are just a 1st F guy, get more involved and look for opportunities in 2nd F. If you are in the 2nd F mode, time to get more vulnerable and honest with a couple guys and start doing some 3rd F stuff. You might will be surprised at how much different your outlook on life will change.
AS FOR THE WORKOUT:
We did a lot of rock work and then did a little bit more rock work. Finished with the Have a Nice Day exercise. THE END!
It was a pleasant surprise to walk out of the house this morning and not have to swim through the humidity to my car. It’s never a fun feeling when you’re sweating before the workout even starts. This morning we had some perfect temps and 9 guys showed up to ruin that by getting hot and sweaty. DiCCS provided for FREE and away we go.
Warmup
A quick mosey around the traffic circle and then a nice little warmup that included
The Thang
Using the 4 corners of the parking lot we did a little BLIMPS action with 20 of each exercise, moving to a new corner with each new exercise
B – Burpees
L – Lunges (10 each leg)
I – Imperial Walkers
M – Merkins (YHC may have forgotten these at first til I realized we were just doing BLIPS. Remedied that by doing BLIPMS)
P – Plankjacks
S – Squats
Everybody absolutely loved started with 20 burpees. Now that everyone was nice and winded it seemed like a good time to throw everyone a curveball with an F3 favorite: Repeato
Good times had by all. After round two I told JWow we were gonna have a little fun. With everyone waiting for instructions I dropped another Repeato. I had no intentions of actually making everyone do it, but with Dough Boy looking like he might take a swing at me, I quickly said “Just kidding, let’s mosey.”
Crossing the playground we headed over to the other parking lot, partnered up and lined up along the curb next to the school.
Repeato! Ha! Jokes!
Instead, move 90 degrees to the left and line up along that curb for some 7s: Mike Tysons on the far side and Squats on the near.
12 minutes remaining mosey back the entrance road to Nesbit Park were the PAX met up with Paula Abdul: Counting the trees on the left, up two, 5 Dry Docks, back one, 5 Dry Docks until we got back to the Shovel Flag
3 minutes remaining we took a little mosey around the traffic circle and then alternated 2 Broad Jumps and 4 Bear Crawls until times up.
Moleskin:
My goal the past couple of times I’ve been the Q was to get some decent mileage in (3.35 this morning) but not stretch it out over long distances. It keeps the PAX together and gives you more opportunity for mumblechatter (and conspiracy to mutiny). It was good seeing a few guys I don’t see as often. We even EHed a dude at the COT who was waiting on a friend to play some tennis. Explained that a lot of guys have tennis arms but there is hope.
Thanks to Rubbermaid for the invite. Welcome JWow as a new Site Q for Commitment.
Announcements:
YHC took us out #cradletograve
It’s one thing to start the week leading a group of PAX to shake off the cobwebs from the weekend but a whole other ballgame to close out the week leading again and making sure whoever is left still gets their monies worth to kick start another weekend. I had the privilege of doing both this week and am proud to say I’m pretty sure everyone got their monies worth… DICCS given plus a nod to acknowledge the importance of hydrating during this time of year. Thanks Wolverine for the reminder.
WARM UP
Nice long mosey (.75) around the front of both campuses and finally circling up at the first traffic circle past the stadium.
MOLESKIN
Due to delayed marketing We had smaller numbers this morning but that’s ok. We had a nice group that pushed hard and took each stage of this mornings beat down with a smile on their face. It was dark so they were probably cursing me under their breath but I couldn’t tell sooooo I assume smiles… Really enjoyed taking the path less traveled on the trails this morning and encourage other Q’s to do the same. Waxhaw Spartan Race anyone?
ANNOUNCEMENTS
100 Pax challenge – Let’s finish this up!
Please keep brother Deadwood in your prayers as he lost his grandmother this week.
After The Arsenal on Thursday, we shared a joke that if you tell the PAX how many reps you’re doing ahead of time, you’re married to that number. That lesson was completely lost on YHC a day later. Read on…
Seven very familiar faces gathered at 5:45 outside the Gibson. Limited disclaimer and we’re off.
Warm Up: Mosey ~half mile with stops for 10 low slow squats, 10 mountain climbers, 10 merkins all IC.
Arrive at the “slalom hill” on Ballentine Corporate. Slalom out then do 5 regular/5 diamond/ 5 wide arm/5 stagger right/5 stagger left merkins. Slalom back and repeat.
Mosey to the top of the bridge over 485. Grab some rail for Jack Webb style derkins and hip slappers. This is where YHC made a critical error. By committing to coming back down the count, I basically called waayyyy too many of these. But I couldn’t get out. Many PAX wisely rested and YHC was smoked for the rest of the workout.
Mosey down to the bottom of Bagpipe Hill. Run up and do 5 sit ups/10 heels to heaven/15 LBCs/20 flutters. Run down and do 20 plank jacks. Repeat.
Mosey to Lochness and find the first wall. 10 jump ups, 10 split squats each leg, 10 low squats. Then jump the wall and run backwards up the hill x2. Finish with 20 dips IC. Mosey to the next wall and repeat the whole thing.
Run home through the Ballentine Hotel with 5 merkins at every speedbump. The rest of the way was basically just running with stops for merkins and Mary. Finish in the parking lot with more merkins.
Moleskin: Other than my stupid call on the bridge, a great workout. Good weather for a change and great group.
Announcements: None
Hope you didn’t miss our Spartan preview work-out … if you did, don’t worry, we will run it again June 27 at 7a, BE THERE!
10 Pax didn’t let the 93 degree temp’s and humidity stop them!
Diccs given, Lets Mosey, around the spirit trail (shade) and then stretched (shade). SSH/Smurf’s jacks, Merkins, Potato pickers, Low slow squat, Calf stretch
Run to Lightpoles: 5 Bobby hurleys, 5 speed skaters at each pole
Run to basketball court: Ladder drill, 7 burpees/1 Gas Pump
Run to CHS canopy for water break, THANK YOU LOU NALI, Big Boy’s under the canopy, Run down ramp to bottom of steps for staggered Merkins, Repeat 3x
Run to CMS picnic tables: 15 dips, 15 Derkins, 15 step ups, repeat 3x reduce by 5 each round
Run to COT, 45:50 by my watch, so only taking heat for 50 seconds late, yes late.
PAX worked super hard in that heat, CarbLoad completed a Trifecta today!
Christ Closet shelf building Sat at 8 ish, PAX 100 for 100
Tony and Lou took us out, prayers for Drive-By healing and improved health!
Refreshments provided afterwards, thanks again Lou!
Waxhaw Express and Pursuit meet up again, this time for a Border Patrol route thru Millbridge. Not sure how many times exactly we went back and forth between NC and SC, but I assure you no illegal substances were transported across the border!
Diccs given, Let’s mosey for about 1 mile, stretched and away we go …
So 10 PAX showed up, 7 there to “Run” and that they did, up and down the hills of Millbridge, one especially large hill was quite fun. The other 3 Pax came for the Waxhaw Express “Interval Training”. It’s week 5 of 8 and fewer and fewer Waxhaw Express folks are showing up these days … hmmm.
Short BB, sorry, work is really getting in the way.
Don’t forget about PAX 100 for 100 and this Sat, 8 ish at Christ Closet to build shelves! See you there!
Uncle Phil had the Q for Centurion. He couldn’t make it this morning. 12 of us did and the site Q’s took the group through their paces. First, though, a disclaimer was given. We had a site FNG, Felipe, who hails from Brazil, originally.
Thang
Mosey through Jack in the Box and across 51. North to the WF parking lot for COP
Sprinkler x 10 IC
Merkin x 10 IC
Mountain Climber x 10 IC
Peter Parker x 10 IC
Low Slow Squat x 10 IC
Mosey up down McMahon to the Real Deal Rock Pile. Grab lifting rock.
15’s
15 Curl/15 Thruster/15 Tri Extention. Run up to the other bank across from WF. 15 Merkin/15 Heels to Heaven. Run back. Repeato x 2 and finish with a 4th rock set. Drop your rocks.
AYG up McMahon to 51. Mosey South to CCHS entrance. Halt. AYG to Tartarus Stairwell 1 Level 4. Flutter x 10 IC. Pass the Q to Margo.
Down Stairwell 1 to ground level. Line up along football field fence facing Tartarus.
Run over to the parking deck wall. Jump over the wall. Bear Crawl to the next wall. 15 Donkey Kicks. Run back. Jump wall. Bear Crawl to start. 25 LBC. Repeat x 2. Replace Bear Crawl with Lunge Walk for rep 2 and straight run for rep 3. Walk over to Stairwell 2. Partner up.
Partners run opposite directions to far stairwells. Meet in the middle at Stairwell 2, levels 2, 3, and 4, in successive reps. Level 2, 10 Merkin then 10 Squats at ground level. Increase by 5 reps by level, up to 20 reps at 4.
Mosey back up to 51 and across to Baby Rock pile. Grab a rock. 25 Curls/25 Overhead Press Civilian Cadence.
Mosey to launch lot. Done
COT
Skinny
In the book, Digital Minimalist, author Cal Newport gives a shout-out to F3. He notes something to the effect of filling vacated digital time with more high-quality leisure activities involving groups where members derive huge social and skill benefits. F3 fits that bill. Our FNG, Felipe (Fell-ee-pay), pulled in and we asked him a few questions about how he heard about F3. He told us that he was listening to the above-named book and the author mentioned F3. Philipe remembered that he had done F3 in North Charlotte when he lived up there and decided to look into it on this side of town. He now lives in Ballantyne. When asked his name, he could not remember. We gave him a new one, Short Term.
Uncle Phil was on the Q schedule for today. He texted YHC and said he may not make it. His father-in-law in Columbia was not doing well and under the care of Hospice. He passed around 8:00 this morning. Prayers for Uncle Phil’s family. Sorry for your loss, brother.
Good group of men out this morning, as usual, at Centurion. Solid work done by all. T-claps to Point Break for the takeout prayer. Great way to start the morning. Have a good weekend.
No announcements