A crisp, damp morning welcomed 18 PAX out to the local Movie Theater parking lot. After being subjected to a front row seat of Kirby getting dressed as he exited his car, the group gathered in normal fashion waiting for all to arrived. YHC inadvertently called Brisket “Goonie” (they do look alike, amiright?) followed by a disclaimer and off we went.
The Thang
Moseyed out in front of HT for the Warm Up:
– SSH x 15
– IW x 15
– Daisy Pickers x10
– Mountain Climbers x15
Headed across the freeway known as Rea Road and circled up back by the Autobell. Shortly after crossing Rea, One Star inquired if we were going to be in that vicinity for a while — YHC confirmed — and off he went to lighten the load at the 7-Eleven.
*** Count off by 3’s and separate into groups.
YHC failed to state clearly (or at all?) to the group how many rotations or when the pain would end. After what seemed like two full rotations the trucks and buses starting rolling thru the area and YHC called an audible to move to a safer location.
Back over Rea Rd towards Smashburger. YHC can’t imagine they had the grill fired up at 6am but Long Haul and myself caught a whiff of something grilled …. and …. delicious.
Announcements:
Side note: Today marks 6 months since YHC has been posting. Pales in comparison to the MUCH longer commitment many of you have made to F3. The experience has been great and the encouragement along the way has made all the difference. Always an honor and privilege to lead!
Yeah I’m writing a backblast for multiple reasons:
I assume only Bottlecap and Zinfandel will read this so “Hey guys”
Well that was my first Pursuit, not sure why I was surprised that we ran so much. There was a course and we ran until the time ran out. I hate Foundation and Smithers and their stupid quest to do marathons. No one lapped me so that was nice.
Today is a reminder that F3 is about much more than a Workout. One of our brothers, Doc McStuffins, is undergoing (at the time of this posting, has already undergone) major surgery to replace a heart valve that has caused him to change the life as he knew it. Not every one of the 19 Pax who posted at Dromedary today has had the pleasure of knowing, posting with, or calling Doc a friend, but we all still rally to support our F3 brothers no matter what the circumstance. The least we could do today was to show up, work hard, push ourselves and each other, and thank God for the fact that we “get” to do this every day. Here we go:
DiCCs info given. Playlist and speaker always ready to go. Time to mosey around the MRHS lot. We stopped at the 4 corners for a warmup exercise while YHC pointed out some nice words written in sidewalk chalk. More to come on that. Mosey past some pre-stacked coupons, around the entire lot, and back to the top of the lot.
The Thang:
Time for Four Corners/Starfish, with one of the following exercises written in a corner:
Done!
Mosey to the side driveway where each Pax completes (20) Plank Jacks (CC) at each light, around the Globe, except for the last (3) lights where we audibled to (20) 6” Plank Jacks (CC). All-in, there were (6) total lights. Done!
At the Globe, the Pax would complete ¼ lap around the globe broken up into:
Done!
Everyone plank, then 6” Plank, ½ way down, etc.
Done!
Mosey to the alcove of the school, partner up, and complete the following, 2 times/Pax:
Done!
Mosey quickly back to the parking lot to enjoy those fine coupons/cinder blocks. Same Partner for:
5-minute warning according to YHC’s watch. Grab coupons and deliver back to COT (load in my car!) for last few minutes of Mary. Around the circle where we did something like this:
Done!
Moleskin:
As always, it’s a pleasure and an awesome responsibility to lead the Pax, especially at an AO near and dear to my heart at Dromedary. It’s a great campus, very safe (other than a school bus once in a while), and there is a lot of room to roam. We stayed relatively close to the lot today but we still got to focus on and work the 3 areas that make for a solid F3 Bootcamp Workout…SPEED, STRENGTH, and CORE!
When I say everyone worked hard today, that’s no joke! There really wasn’t much circling back or waiting on the Pax today. A true sign that we are ALL getting stronger and faster, and the type of workout we did today gave everyone a chance to transition quickly and keep moving.
We have a great group of guys at F3 Waxhaw, to include our brothers from SOB, Union County, Indian Land. We know at times of need we are there for each other. Like Transporter said today when talking about Doc as a Leader, Man, Friend… it’s not a matter of IF you come to a time of need…it’s a matter of WHEN. These are the times when being part of F3 matters the most. We are not created by God to do life on our own, or to not compete and fight, not challenge ourselves, not hold each other accountable as men, and not support each other when times get tough. We are truly blessed to be a part of F3.
Miracles:
We received some updates tonight from Doc’s wife that his Heart Surgery was a success today, and he will soon be better than ever! That is a Miracle in itself. There are many miracles in Doc’s story, namely the man-made technology developed in the form of a Heart Valve, the skill of the Surgeons and Nurses who delivered a successful outcome for Doc, and the fact that he will now be able to make his Misery his Ministry after this health scare. Miracles are everywhere if you open your hearts and minds to them. We may not witness them today in the form of walking on water, turning water into wine, or multiplying 5 fishes and 2 loaves to feed 5,000, but they are there.
On a personal note…last week, my son’s teacher asked me to speak about the “Miracle” of my life, after my son told her my personal story of when I was born in Newark, NJ. Being born at only 4 lbs, 4 oz and 3 weeks late, the doctors told my parents I was not going to survive. The priest came in, baptized me, gave me my “last rights” as a Catholic, and everyone expected the worst. Little did they know that God had a different plan and a Miracle in store.
Not only did I survive (1st Miracle), but I spent 4 months in the NICU. This particular hospital in Newark, NJ, Presbyterian Hospital (which is the same name of the hospital my 3 boys were born in Charlotte!) had just opened that NICU a month before. Maybe that’s why I was late? Had I not been born at Presbyterian, there is no way I would have survived (2nd Miracle).
The Medical expenses for 4 months in a NICU were astronomical, and on a Fireman’s salary there is no way my parents could have paid it back. An organization called the “March of Dimes” paid the entire bill for my care (3rd Miracle).
I reminded the students that Miracles affect many generations as well. Since I was not supposed to survive at birth, that means they never would have known their friend and classmate, Alex (F3 Flash). That made it real to them.
Thanks for everyone’s prayers for Doc and his family, and for being the men and leaders that you are or are working to become. We are all in this together, fellas. Iron Sharpens Iron!
And we know that in all things God works for the good of those who love him, who have been called according to His purpose. – Romans 8:28
Announcements:
YHC took us out in prayer, something we are calling “Cradle-to-Grave”. If you are on Q, you lead the workout, lead at COT, and close us out in prayer, or a quote, or motivational thought…whatever works for you. We know that public speaking and public prayer isn’t everyone’s strength, but we can all challenge ourselves and pull it off successfully if we just practice and prepare. We are here to help!
11 pax met at Calvary this morning for another edition of Meathead. Everyone was advised to be ready to rumble promptly at 0530 because the weinke was long and distinguished.
Thang (including recommended weights, but modify as needed):
COT with the Anvil pax, where Wild Turkey provided the takeout
Announcements:
Moleskine:
3 Men headed out to run in the woods.
Hazmat and Rubbermaid headed out first to do 10K
Hollywood started late passed completed the full 7.9 miles and was back moments after the others!
still no morning wood in categories no love!
Stealing from the Iron Pax Challenge, 14 men gave it their all today to the sounds of Rudy’s new bluetooth speaker (why was Counting Crows on your playlist?).
DCCS given
Warm-Up – Lap around Mount Chisled, SSH, Low Slow Sqauats, calf/leg stretches
The Thang – Find a cinder block and do 25 each of the following, followed by lap around Mount Chiseled.
Everyone got 2+ laps with Recalc and Rockwell in the lead. Lots of good work focusing on form and completing the reps across the board
Announcements – Site Q and Q schools coming up over next 2 weekends. Posse is the man for info on this. Continued TAP for Doc McStuffins on his surgery today
When we pulled up to the lot in the Microvan at 5:26am this morning and saw no one, IHOP asked me, “Are we late???” I said, “No, we’re early.” Never a doubt… 11 faithful compatriots promptly emerged for some fun in the nest. Reebok got a very directed half-hearted disclaimer, and we were off through the frosted wonderland of CharLatin…
Moleskinny:
Announcements:
When I asked who wanted the honor of taking us out, Astro and Revlon about went to fisticuffs over who got to say the closing prayer. Those Elevation guys really bring it… Life is Short. Pray Hard.
Thank you to Hopser for allowing me to lead this morning. It’s truly a pleasure.
Time intervals times deux.
We left the parking lot after a disclaimer of wear your headlamp and reflective device. Some of us had all of the required safety gear, some had none and others had none. We all own this stuff since we have gathered it through the years with relays so please start wearing it. We run on roads every day and it makes no sense to not wear what we have.
We did a warm up around the bull ring and then down Rushmore to the parking lot at the corner of Rushmore and Ballantyne Commons. Usual Brat exercises: heels, toes, butt kickers, high knees, B skips, and Zombie walks.
Mosey to the corner of Ballantyne Commons and Rushmore at the base of Nevis. Running up the right hand side towards Lancaster Hwy. Kept the same intervals as last week 2:1, 4:2, 6:3, 8:4, and 10:1. Cut that last one close but almost everyone got in. Ran up Nevis twice and then back into the Ballantyne Meadows neighborhood. Steep hills in there so we got a couple of laps in there before it was time for a CannonBall Run at the top of Nevis back to the AO. It was choose your own adventure at that point. Look up Gold Digger couple of 80s references in there.
Great work by all. Those hills are no joke and can make you want to puke. Saw no evidence of that today. Just good ole fashion hard work out of everyone. Don’t be afraid of hills. We love them and are good at running them.
I think my month, more like two weeks, as Q is over but I believe I get the privilege of leading again in Feb at some point.
Enjoy your day. Sorry if I left anyone out of the Pax list. All by memory.
We have had colder mornings and it was not raining so I consider this a great morning to be out in the #Gloom!
Disclaimer given and off we went with a #HairBandMile to loosen things up
COP
Side Straddle Hops x 20
Low Slow Squats x 15
Imperial Walkers x 20
The THANG
Time for the Alabama Slamma! Partner up!
P1 does 20 Merkins, P2 does 20 Squats, flapjack and go all the way to 1 and 1 for each.
The morning cobwebs were cluttering brains so the question was asked to clarify, by the 3rd time it seemed understood both would do 20 merkins and 20 squats then both would do 19/19 etc.
After about 3 rounds I realized it was taking too long so I threw out the audible that we would alternate even/odd from where I stopped us so for example P1 does 17 Merkins, P2 does 17 squats then P2 does 16 Merkins, P1 does 16 squats etc.
I then hear Lamont and Bonhoeffer yell out that is what they were doing. #Facepalm
Ok just keep going then.
Once done, some little baby and some big arm circles to loosen the arms and chest up some and let’s mosey.
Time for an oldie but goodie… The Starfish! (So old it is not in the Exicon like it used to be for some reason.)
Start with the center exercise, go to corner 1 and do exercise, back to center exercise, corner 2, back to center, etc. all the way around and finish with center exercise. (Plank work/core work in between each round.)
Because I am a merciful and gracious Q we will go backwards starting with Round 3 to give our chest/arms a break
Round 3 Core
Center: Rock Hoppers x 25
Corner 1: Rosalitas x 25
C2: Flutter x 25 just count right leg
C3: LBCs x 25
C4: Freddie Mercury x 25 count right leg
Round 2 Legs #PeoplePleaser after Alabama Slamma
Center: Jump Squats x 15
C1: Lunges x 20
C2: Mountain Climbers x 20 count right leg
C3: Monkey Humpers x 20
C4: Squats x 20
Round 1 Upper body #PeoplePlease again
Center: 5 Burpees
C1: Merkins x 15
C2: Carolina Dry Docks x 15
C3: Wide Arm Merkins x 15
C4: Diamond Merkins x 15
Mosey to picnic tables 20 step ups (20 times off the ground)/20 dips, 2 rounds
Head over to the wall for Peoples Chair + 50 air presses civilian count, recover
Back on the wall, 25 slow air presses in cadence, recover
6 Minutes of Mary (or 3)
Flutter x 25
Back Scratcher x 25 and I think something else but can’t remember.
Ye Olde Moleskine
Solid work by everyone this morning!
Not sure I have struggled to explain what should have been a simple exercise like the Alabama Slamma like that before, or you guys were just listening to slow and needed to keep up better.
We only clocked about 3/4 of a mile this morning but no doubt the heart rate was up for everyone.
Not sure about you guys but as someone that sits a lot at work, the first time I got up mid morning my legs reminded me about all the leg work. I’m sure the upper body stuff will get me later.
COT
Pray for Madison’s daughter who is having an MRI on Friday.
Announcements
Always an honor to lead, AYE!
Hair Band