When I was a kid I used to go to school at 5 in the morning through 5 feet of snow and walked 5 miles uphill….BOTH WAYS. Well, now the pax of F3Waxhax has a story to tell their grandkids when….
WARM UP:
Mosey around the school (I was told 4 mile min and more intense) so the mosey started at a about a 830 Pace. Circle up 15 MC’s, couple of runners stretches, some merkins and some IW. Mosey to the intersection. Pause, some merkins, mosey into CF 10 air squats at each light till the stop sign, END Warm up.
THE THANG:
Decent hill on backside of CF (I’m naming Bratwurst Hill) 11’s Burpees at the top Merkin Shedders at the Bottoms, Guessing its just over 1/8 mile end to end. Finish that and head back home, a brief stop at a couple of lights for merkins and on the final stretch partner up for some Derkins 5 rotate partner every other light (to be fair I didn’t explain it all that well). Mosey home, couple jailbreaks to finish just on time!
MOLESKIN:
Gents this workout was inspired by Brat, didn’t know he would be there today so it was ironic. Hills will make you faster and stronger, an extra dynamic that brings additional endurance to the table. When I started Brat made a group of us do something similar and it was brutal. I remember how bad it sucked so as I continue to see the Waxhaw pax improve physically this was a solid challenge for us all. Furthermore, you can bust your kids or your grandkids chops someday and say… I used to get up a 4:45 in the morning and run up hills both ways and do burpees till I almost puked so quite whining😊. Maybe, just maybe, if we keep this up and follow the leads of our Respects and instead of saying used to we get to say… This morning, I got up a 4:45….
Some stand out notes: Cobbler has a no-quit attitude, I love it! Zin was busting my chops, “I could have found a treadmill”. Wolverine is an animal. Period. Hootch is much, much faster than he used to be. Bottlecap thinks its summer. I think I still live in Wisconsin. Had a great time, great crowd and saw a lot of heart, honored to lead this morning and glad to see such a solid pax that has improved themselves and continue looking to improve themselves! That is what male leadership is about!
ANNOUNCEMENTS:
Christ’s Closet folding tomorrow morning 8 is at UMC almost corner of Cuthbertson and Newtown ( you will see a bunch of f3 stickers)
In the spirit of keeping track of group workouts (in this case unofficial), I’ve put together a little app that pulls all the backblast data and let’s you see what you’ve done. It’s pulling all the F3 South Charlotte BB’s so if you attended you’re in the app. Feel free to check it out at http://www.f3waxhaw.life
Oh and since I’m writing this backblast we’re also exploring the idea of making the LRC (picture pursuit but in Lawson) a thing. This past Wednesday Smithers, Foundation, and I ran it. We’ll probably do it again next week and maybe at some point it will be official.
Sitting around the house one night, a horrible thought occurred to me – how horrible would it be to do a workout almost solely in the plank position. Not having the capacity to simply discard such an evil thought, I made the mistake of reaching out to Chastain, letting him know I had a horrible idea for a 0.0 workout. Obviously lacking common sense as well, he immediately added me to today’s Q rotation at Diesel and today’s beatdown was born. In order to make this truly disgusting, I asked my 15 year old daughter to build a playlist to coincide with this terrible idea. She did not disappoint; creating a Spotify playlist consisting of amazing artists such as One Direction, Harry Styles, Melanie Martinez, and Billie Eilish. Pain for both the body and soul….
February 16, 2020 will mark one year from when Brad Sherrill (Red Rocks – Area 51) suffered a massive stroke, changing his life and others around him forever. While his recovery has not been easy, both Brad and his amazing wife, Ali have fought hard and never let off the gas in making progression.
Whether you are close with Brad, met him once or simply heard of Brad from someone you know, then you likely know Brad always sees the positive in everything. Ever since I’ve known Brad, no matter how sour of a lemon is thrown at him, personal or work related, he always turns lemons into lemonade…and I’ve never seen him lose his cool. Given the severity of his stroke, his medical professionals are still amazed with how far he has come. If you know Brad, give him a challenge, he’ll beat it. And if it was something Brad knew others would benefit from, he’d invite you to join him.
So why not continue with the glass half full mindset in 2020! Join Brad, Ali, myself and others for the “30 for 30 with Brad” Challenge starting Jan 17. There are only (2) requirements…
1) Make time to do at least 30 minutes of physical activity for 30 days straight. It can be any form of exercise you choose…walking, running, swimming, tennis, yoga, pilates, body weight exercises, stretching, boot camp, weight lifting, barre, sculpt, aerobics, skiing/snowboarding, shadow boxing, bike riding/spin class, jump & jacks, etc…mix it up…again, whatever you choose that gets you moving! If needed, you can even break up the 30 minutes into chunks (15 mins here, 15 mins there), just knock out at least 30 minutes per day.
2) Track your activity. There are far too many platforms and devices out there that can track one’s activity so to keep this simple, we’ve created a Google Docs spreadsheet you can access via the URL below.
https://docs.google.com/spreadsheets/d/1G2ZBRENrxiDE1RWd4z57rV6K8411_DoehAi7ISTFbXQ/edit?usp=sharing
Once you’ve accessed the spreadsheet…
o Apple Devices: https://apps.apple.com/us/app/google-sheets/id842849113
o Android Devices: https://play.google.com/store/apps/details?id=com.google.android.apps.docs.editors.sheets&hl=en_US
Brad will be tracking his therapy, walking and riding his new 3-wheel bike! So guess what that means?!?! Brad will get to see each of you who have joined this challenge and holistic progression for all who participate.
Brad, Ali and I will convene for coffee on Sunday morning, February 16 at the Piper Glen Station Starbucks to celebrate what he’s overcome as well as the results of the challenge. You are welcome to join us and weather permitting, we may even get a walk/ride in on the greenway across the street. Don’t forget to celebrate your own personal accomplishment with this challenge too!
Cheers,
Adam Bickford (Billie Jean)
Jon Williams (Brushback)
#30for30withBrad
The power of the fartsack was strong on this chilly morning, but 8 PAX showed up in the gloom at the Arsenal anyway. Being the Q, I was one of them.
Ideally I would have had time to visit the AO and find some new and interesting features to add to the weinke. Not having kids who go to school there, it was difficult to find time to snoop around the high school or middle school. I may have received unwanted attention while testing load bearing structures and challenging obstacles anyway.
Interested in keeping it interesting, we moseyed out of the parking lot to unfamiliar territory at the front of the middle school. A nice space which offered some soft grass for a little stretch and warm up.
I told the PAX we’ll begin with stretching because I’m old. That was a lie. The truth is, it just feels good. I hear guys in their 30’s complain they’re getting old. And while being a teenager may be a distant memory, we spend hours each day repeating the same limited physical patterns, for years. You are not feeling old, you are just feeling stiff and losing mobility.
I know this because I made the same mistake when I was younger. Now that I take mobility seriously, I don’t feel old at all. Seriously. Well, maybe my knees a little, but I never stretch them, which really just proves my point (I think).
Full range of motion and flexibility is a wonderful thing, though yes, it is awkward and painful to get there. I’m a mobility evangelist and will continue to advocate the practice, and mandate it while I’m Q-ing. Two-cents deposited. Rant-done.
Mobility “Cal Poly Hip Flow” Highlights :
Well warmed up – some standards :
Mosey to the middle school parking lot:
Mosey to the Field – Grab a Partner
Mosey to the Playground – Grab a Partner
Mosey back for MoM
Saturday Convergence at Stonehenge – Da Vinci cancelled (however, considering the smack talk between these AOs on Slack, I feel like I’m being punked)
Thanks for overlooking my ineptitude in calling the cadence, and the mysterious issue with my timer (working fine now), we made it through & I hope the PAX enjoyed a beatdown giving you a warm blanket of soreness the rest of your day. Special thanks to Brexit for introducing me to the Arsenal (you had me at tires!), and Happy Meal for giving me the opportunity for an earlier than planned Q (oh and those tasty Crab Cakes).
Day 9 of the New Year and (12) men enjoyed a bountiful meal!
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Mosey down sidewalk trail
Warm-up:
The Thang:
Mosey over to the benches by the Cafeteria
Mosey to the basketball Courts: Split into Teams
Mosey over to path from bus lot to roundabout
Mosey to Rudy’s poop palace:
Mosey in between lights
Mosey over to the benches by the Cafeteria for more partner work.
Mosey back to lighted path
Mosey back to start
Done!
MOLESKIN:
VQ in the House for a solid Dozen Dudes on a gorgeous January evening. I want to thank my F3 brothers for the encouragement the past few days, it helped me out a great deal. Special thanks to Banjo for throwing my name out there. Its great to get that monkey off my back!
Since the weight loss challenge started up this week I wanted to start with something that keeps everyone moving. So, we did a good amount of running. I also wanted to let everyone know it was a Burpee Free zone. (Zinfandel did not get that message!) Lol
I think everyone got in over 2.5 miles today so the running box should be checked, and everyone can move on to a Burpee blast Friday tomorrow with all the trimmings!
Speaking of goals for 2020, what’s yours? Mine is to not be so tired all the time. Who would think working out More would make me less tired? Well it works and I’m glad to continue the trend!
Thank you coming out and for the opportunity to lead my 1st Q today!
ANNOUNCEMENTS:
3 posted on a chilly morn at the Fishing Hole for what was promised to be low mileage and high intensity. Here’s what went down after no disclaimer was disclaimed as there were no FNGs in sight:
COP
Mosey the long way around the football stadium and up the parking deck ramps and circled up for:
*LSS x 15
*Windmill X 15
*Hillbilly X 15
*Little arm circles X 15 each way
*Plank up and stretch calves (is that the plural form of calf?) – Left, then right – this one’s for Bucky
*Mountain Climber X 15
#1 – Mosey down to the bottom floor where YHC explained that we’re going down so we can go back up.
*Up to level 4 = 3 burpees
*Down to level 3 = 3 heels to heaven
*Down to level 2 = 3 merkins
*Down to the bottom again = 3 jump squats
-Rinse and repeat adding 1 rep to each exercise until we ended at lucky 7.
#2 – Mosey to the rock pile and pick out your favorite lifting rock – watch out for winter snakes!
*curls, then presses, then overhead extensions for 10 count each
-repeato por favor with 9 reps of each and continue until 1 rep. Drop your rock.
#3 – Mosey back across campus to the little wall:
*30 dips
*20 step ups (10 each leg)
*10 derkins
*Run to the school and back. Rinse and repeat with 25, 15, and 5 reps, respectively.
#4 – Mosey back to launch for some Mary and time was called.
Moleskin
YHC got there per the usual 5 minutes before launch and almost ran head on into Bucky who was driving in circles asking “where’s the parking lot”? Bucky was received with open arms by Cooter, Sr. and Cooter, Jr. as this was Bucky’s first time posting at The Fishing Hole. Over the holidays he spent some time dunkin’ on some fools and pulled his right calf muscle. So the Fishing Hole was just what Bucky’s doctor ordered – low mileage and high intensity (although you’d never guess he was injured as YHC spent most of the time trying to keep up with him…). Working out with 2 other PAX in freezing weather offers up a unique opportunity to bond with some bros and the mumble chatter was heavy. Cooter, Sr. starts his new job at Vanguard on Monday and is excited to take his next career step. Good luck to you and good work out there this morning!
It was my pleasure to lead again. Thank you for the opportunity!
Announcements
*Keep Chopper in your prayers (we missed you today, Buddy) as he had his prostate biopsy yesterday and is recovering and waiting for some answers.
*Keep Doc McStuffins in your prayers as he has an upcoming heart surgery.
*One year ago yesterday YHC had his last surgery related to his tumor. God is good! Romans 8:28
10 pax took the DRP yesterday and posted at Meathead instead of a lesser site, like WAMRAP. I was a little worried that some folks would get confused and post at Elizabeth Lane or show up on the wrong day or something, but I think it worked out. The Anvil pax and their fearless leader (Lorax) were very welcoming and only mildly heckled our vast selection of kettlebells. At about 5:31, they moseyed off and, after I disclaimed the pax, we got to warming up with some SSH and merkins.
The Thang:
Today was day 2 of week 1 of the SFG Level 1 strength program we’re working on. The workouts are pretty simple (not easy) and consist of 3-4 fundamental kettlebell exercises.
Finisher:
Joint COT with the Anvil pax. Thanks to Hammer for the speedy takeout.
Announcements:
Moleskine:
You will make time for what is important to you. It was clear this morning that pax were committed to making health and connection a priority in their lives as 30 men showed up to push themselves mentally and physically. That said, I didn’t anticipate 30 some pax as I was putting my Weinke together in my head the night before,,, I assumed 12,15….Maybe 18, all of which I was prepared to give a solid beat down, mixing coupons and partner-work for 45 Min. As I dropped off the coupons, bumped into our brother Goodfella on a pre-run and headed back to the launch point. At first, looked like about 11-12 dudes ready for punishment,,, just as i had planned for it, awesome! Then more pax came in, and more, and more. =My plan was looking a bit….shot
Warm UP: Mosey around the lot, get a little jog in so I can come up with a new plan, oh wait, one more comes in on two wheels, keep the mosey going. Head to the front of school, 25 SSH’s, some merkins, Mountain climbers, something else. DANG this is a big crowd, what is this a convergence?? Did I miss something, Nope this is F3 Waxhaw and clearly the plan for this and 9 coupons isn’t going to cut it for this hungry crowd. =Time to improvise.
The Thang: Light poles, simple yet effective. Pick an exercise and we are going to run these 6 lights for 20 min and give these men what they came here for. 1 set 10 Merkins, Second set, 10 lunges, 3 set burpees, 4 set Partner pull ups, 5 set CDD, by the way my partners Nails and Point Break killed it. Everyone worked hard, seemed to be getting their monies worth but there was still….Time. Can we modify some of my plan, yes, two groups, hand the reigns off to Goodfella to take one group to do a lap of Indian run Worm burners with 5 merkins while another group did a round of smash balls merkins and a lap. Worm burner group comes around and flap jack. Just enough time to head back.
Mosey back for a quick…Kinda jail break to the launch point. Goodfella made some pax carry the coupons back so he gave them a little extra challenge:) END
Moleskin: Lot of regulars and a lot of Cotters (i think that is how you spell it) WELCOME BACK. Everyone worked hard, keep coming for those that made it out for the first time in a while. Culbertson Middle has two sites on Fridays 515 and 530 as well a Waverly (Viva Chicken) at 530 for those a little more north.
Announcements:
Christ Closet folding on Saturday morning
Toothbrush and soap collection: I think its Dancing bear and Bottlecap
The Wednesday morning Trail run started with Just me running by my self. I was surprised right before the turnaround by Hollywood passing me as he normally does. We did meet up at the end both completing the full 7.9 miles. As I was running the last ridge I looked down the hill and saw at least 10 sets of eyes looking up at me. I am going with they were deer as it was hard to tell height as I was above them. I hope it was not the pack of coyotes I had been hearing the whole run.