17 Men joined me for a tour of the mean streets of Waxhaw in a balmy 37 degrees this morning. Had to cut the weinke a little short this morning because of that long nasty train. We got some good miles in and hit a couple local famous hills along the way.
That Thang:
Mosey around our 4 Corners block and head down Kim Jong Hill to the Animal Hospital.
15 SSH, 10 Merkins, stretch, more merkis and 6 inch jack webs
Blood was now flowing so let’s head back up Kim Jong Hill to the four corners: 1st lap 5 burpees every corner, 2nd lap 5 Big Boy sit ups every corner
And looky there, just as we finish the BURPEE TRAIN!
Audible after that nonsense, I had a diamond Merkin webb planned but let’s run!
Mosey to Bad Idea, Up back and back Up, 10 Bobby Hurleys at top, 10 Mike Tysons back at the school. Found out we lost a couple so let’s run back and find them. Found the boys back at COT. Carb Load finished us up with some Ab work.
Moleskin:
Sorry for the brevity of the BB fellas but my WV roots are calling me and I need to go find some banjo music. I thought about not writing this and letting the Zin Man and Carb Load try to come find me in places grown men don’t drink white wine but nevertheless I folded. Enjoyed leading a great group of guys that continue to improve and push each other.
So last week due to icy conditions and lack of interest “Morning Woods” was canceled for the first time in months.
Numbers were still low this week with the Beast coming up this weekend and others recovering from last weeks Marathon in Charlotte.
I did put out the call and it was answered to get a new recruit into trail running Chastain braved the dark of the trail and was rewarded with 2 falls. Which was a tie for Shake N Bake first time out. The falls were minor and no real injury.
We did complete 6 miles of the trail run and had a great time.
When: 11/20/19
QIC: Rockwell
The PAX: Rudy, Schneider, Carb Load, Chain Saw, Spike, High Hat, Sausage Party, Drop Cloth, Loafer, Ricky Bobby, Gaylord, Fuse Box, Rockwell.
Is there any better way to get your Hump Day started?! For me, the Chiseled gear workout is an awesome mid-week change of pace from some of the running you may get at other sites. You can’t go wrong mixing in some strength training along with cardio.
13 strong men posted on this crisp morning with the temperature hovering around 40 degrees. A shout out to Fuse Box for showing up a tad early to assist me with gear set up. The disclaimer was given and we were off…
Here’s what went down:
WARM UP
Mosey run up to Cuthbertson Rd and down to Mt. Chiseled.
This felt like everyone was chasing Rudy! He claimed he was just “trying to stay warm” but he was on a mission during the warm up run… nice work!
Circle Up
SSHs x 20
Imperial Walkers x 20
Plank Jacks x 20
Mountain Climbers x 20
LBCs x 20
THE THANG
Bear Crawl up and over Mt. Chiseled
Lots of moaning and groaning on this. Not because it was hard but because it was cold, and the grass was wet. MY BAD! I’ll think things through a little better next time!
Run to gear stations
Now that our gloves are cold and wet – each Pax picks a station.
The timer is Burpee Broad Jumps and each Pax does each station in rotating fashion.
Stations are:
Every Pax completed 2 rounds of this.
Mosey back to COT for a few minutes of Mary
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
Thank you Spike taking us out!
From the wet Maul parking lot, we descended the Murderhorn.
Quick Warmup
Side-straddles, Imperial walkers and Steve Earles
At shovel flag starting point placed on hill facing Thornhill Park, perform 50 SSH’s, sprint to 2nd point (100 yards), then bear crawl to final cone (10 yards). Mosey back to start, repeat with 50 Merkins, 50 burpees, 50 LBC’s and finish with 50 Jump Squats. Rinse/repeat the circuit with 25 of each exercise.
Then we handed Chunder the shovel flag to lead a charge up the Murderhorn.
We finished with a quick Mary/’Merican ladder.
Total mileage – 2.2ish
Moleskine
Prayers and congratulations to our brother Chunder. His initial merlot spill earned him his F3 name, but he didn’t quit. He kept working out, got in incredible shape, lead the leap to F3 Boone and now is heading off to the Navy. Thank you for your service and leadership! Anchors Aweigh!
First, we moseyed over to the bus lot. We did 20 imperial walkers and 20 potato pickers. Next, we went to the basketball courts and did a jack web of 1 push up and 4 air presses. Then we ran over to the hill and did 1 squat and alternated 10 merkins. Then we went to the wall and did 1 air press and 4 jabs. Then we went to the basketball courts and we did a star with 10 burpees, 10 peter parkers, 10 imperial walkers, and 10 merkins in each corner along with 5 dimond merkins in the middle. We repeated this twice. Then we moseyed to the field and bearcrawled down the field, doing 5 merkins every 10 yards. Then, we moseyed to the basketball court and did 3 suicides down the court, stopping and returning at every painted line. Then, we went to the wall and did 4 air presses for every 1 donkey kick, up to 10 Donkey Kicks and 40 air presses. Finally, we moysed back to start.
COT: Rucking on saturday, Hooches son is in the hospital please pray over them.
With the summer season over and holidays approaching, 9 men enjoyed a solid AB and Merkin workout this morning.
The Thang
25 merkins followed by a quick lap in the parking lot
100 LBC’s followed by a lap
25 merkins followed by a lap
100 crunches followed by a lap
See the pattern….additional ab exercise were toe tap cruch, pistol crunch left and right, Chippy Cross, and side crunches
Ahhhh…. Monday! Flash is a great way to start the week. Usually a good number of PAX post on Monday to get their week started with some high impact work and to knock off the fuzz from the weekend. A particularly high fuzz weekend this time around as some of us (YHC especially) were still getting over the 1st Ever F3Waxhaw Holiday Party.
DiCCS were delivered and we were off.
Warm Up – Mosey around back of school to parking lot next to Transporter’s Shed (Mad Dog’s today) and performed 9 IW’s IC, 9 Merkins IC, Downward Dog, Upward Dog, Jimmy Dugan C/L/R and we were off to the stadium parking lot for…
As we arrived to the parking lot, someone suggested we do curb Monkey Humpers as we came up on the Ignition crew (doing some lame exercise on the curb). Not sure but it looked like they were just lying around doing nothing and didn’t really start doing anything until we came up on them??? Hmmm #ignitiongate?
The Thang – 7 of Diamonds (Not modified today with no rain) Start at bottom corner of lot and run to each corner and do(repsXsets) 7X4 Burpees, 14X4 Merkins, 21X4 LBCs, 28 X 4 AHs, 21X4 Flutters, 14X4 Sq, 7X4 BH’s Moseyed back to Transporter’s Shed for 50 air presses IC and 25 air jabs IC then AYG to COT for Namorama!
I think we were several seconds late but no one seemed to mind much.
Shout Outs!
Big 10 – Made it through the entire workout! Keep pushing! High Hat – Stepping up to lead some MARY while we were waiting on the SIX during 7 of Diamonds Dana – Wearing a vest for most of the workout.
Sorry for the lack of creativity in the Weinki between Friday and Monday. Changing up the venue a little bit and not having stairs to climb, however, made for a little different dynamic. We did get in some miles (3+) and we will definitely feel it in our abs and legs tomorrow. Always great to lead these guys and looking forward to the next time.
Announcements
Dana – November 23rd Ruck for F3 Cape Fear – Toby, Leaving Hickory Tavern in Ballantyne at 8:00 AM Bring a backpack with 20 lbs of weight and walk the route. Drinks will be provided after. In the United States, one person commits suicide every 12 minutes.
Dana – Potential for a Christ’s Closet AO to have more regular folding and sorting parties. More to come on that.
Sausage Party owes Kid Rock $$ for Shirts
Thanks to Moneyball for taking us out.
Wednesday morning at Dromedary, its gonna be a cold one, temps really dropped overnight. Who can I dare to stick their tongue on the flagpole?? Maybe Recalc– I mean he was crazy enough to show up in a short sleeve shirt. I think it was right around 27 although I overheard someone say actually feels like 17 with the wind. Dasher and Goodfella finishing up their pre-run as I pull into the parking lot. 20 pax showed up to brave the cold this morning, more than I expected. I dressed warm enough with plenty of layers but I intend to keep the group moving so the rest don’t get too cold.
Warmup
Mosey around the parking lot, circle up
The Thang
Mosey over to school entry driveway, at every light post 5 bombjacks, 10 merkins all the way down to globe
Mosey over towards lane by tennis courts, alternating between 10 speed skaters and 10 dry docks at each light post till the end past middle school
Mosey to covered awning at middle school, partner up. one partner runs half lap, other does reps. 150 derkins, 150 dips, 150 step ups
Grab some wall, 11s of Mike Tysons and Donkey kicks. Find out this is a bad idea after getting to 7MT/4DK, audible to odd numbers rest of way (5/6, 3/8, 1/9)
Mosey long way back past mobile trailers pass track, back towards bus parking lot, wait by buses for the 6, (another bad idea sucking in bus exhaust fumes). Head back toward high school parking lot.
Grab some pavement for some ab work.
Three minutes left, Brain to frozen to think of what to finish up with, audible from weinke, run as many laps as possible up to top of parking lot and back to start before times up.
Announcements- Holiday party on Saturday, Gladiator on Saturday
The Moleskin
It was great to see 19 other guys out this morning to join me in the cold weather. To be honest, I probably would have fartsacked in these temps if I wasn’t on Q, so I admire the dedication by the other pax to keep posting whether its cold, hot, rainy etc. I’ve been slacking off a little as well as my knee is bothering me, but that’s no excuse, I can always start hanging with the Mash unit. I can’t remember who took us out, I guess thats what happens when you write a backblast 5 days after the workout. Good thing I wasn’t writing one for the Floater.
20-PAX showed up at 5:30AM in 40-degree rainy weather with a forecast for Pain. Some of the PAX may have stayed up to watch the Browns – Steelers Brawl, but knowing what was in store, this Q had to get his rest.
The Thang
Not trusting the weather, we made our way to the parking deck for a little warm-up exercises on the first level of the deck.
SSH x 20 – Jimmy Doogan’s – Walk it out to a Plank – Calf Stretches – Bring Right Foot to Right Hand Stretch – Merkins x 20 – Imperial Walkers x 20.
Mosey to the second level and circle up. Q has a board with 10-exercises and asks ALF to choose a number between 14 and 16, not following instructions, ALF chooses 16. (That’ll teach this Q to call on ALF again.) So 16 is our number of reps.
The odd numbered exercises were in BLACK ink and the even number in BLUE ink. After each Black exercise, it was followed by a single lap around the deck and after each Blue exercise, it was two laps.
Merkins, Jump Squats, Mountain Climbers, Carolina Dry Docks, Chippy-Cross, Mike Tyson’s, Lunges (each leg), American Hammer, Heels to Heaven and Burpees.
With 5-mins to go, it was a Backwards Sprint up the incline and back to the launch for the COT.
Moleskin
Jobe & Ice 9 did a great job working through the Board of Pain. I appreciated Otennenbaum on setting the pace for the laps. Thanks to Chipotle for demonstrating the perfect form on the Chippy-Cross. It was also great to see Goonie back out in the gloom. A special thanks to Snow Flake for naming this backblast after describing the board’s color contrast of Black & Blue as a subliminal message of pain.
It was a pleasure leading these men today.
Thanks to the 12 PAX who posted for the first ever F3Waxhaw 2nd F Monthly Lunch. Hence forth to be held on the 3rd Friday of every month.
Thrilled to see this bunch outside the gloom. Have to admit, did not recognize a few without sweat dripping down their face and that look of exhaustion we so often have during and after workouts. Also have to admit some can clean up pretty well but others should consult their stylist before leaving the house, YHC included.
No earth-shattering or meaningful topics were discussed during lunch which, I believe, was the whole point. Lots of banter and stuff-talking and not much else. Like hanging with friends you’ve known for years but really just for only a few months or years in some cases.
I guess the point I’m trying to make is that’s YHC considers all my F3 Brothers as best of friends. The bond we share with our push to successfully traverse a workout together and encourage one-another to go harder than we thought ourselves capable. And not just with the workouts themselves but to get out of our comfort zone and do things in our daily lives we didn’t think possible before. That’s what friends do. That’s what F3 is to me. Iron Sharpens Iron. But more importantly, we support our brothers with whatever they need. Today we didn’t discuss any earth-shattering topics as I stated before but we are laying foundations for each other to open up and be comfortable sharing our darkest thoughts as well as our joys. Something our brother Toby from Cape Fear desperately needed. Unfortunately it was too late for him and his family is left to pick up the pieces of a life cut short in a moment of desperation. Let’s remember to remember. Let’s support one-another. Let’s be present. So often men try to do life on their own and don’t ask for help out of fear of projecting weakness or stupidity. Let’s admit our fears let’s ask for help when we need it when we can’t find the answer on our own before it’s too late. Too many people in our lives depend on us.
So… I’ll end as I began on a bit lighter side. If you weren’t fortunate enough to be able to attend the lunch today then let me just say you missed a free meal courtesy of Chain Saw (who now will be lovingly referred to as Sugar Daddy by YHC) and a heaping helping of fantastic, Fuzzy’s Tacos and apps.
Special thanks to Kid Rock for calling some favors from F3 Bouncer (GM of Fuzzy’s Taco Shop) who hooked us up with some free apps and coupons for free stuff the next time we’re out there. Please help them get the word out as an up and coming franchise. Their tacos were great and I would recommend you stop in with the family. Quick serve sit-down meal. Kids will love it too.
No one took us out and no DiCCS delivered but a good time was had by all!