Slow Texting
A forecast for rain and temps in the 30s caused many to not even set the alarm last night, even though there’s a parking garage at Centurion. It didn’t rain. But we stayed in the garage anyway…no need to get the hands or back wet when you don’t need to. Seems we live the soft life in the South Charlotte suburbs.
What We Did:
Mosey lap around the CCHS gridiron then into the garage for the Square of Pain: IWs x 15IC; LSSs x 15IC; MCs x 15IC; Merkins x 15IC; LBCs x 15IC.
Dora 1-2-3 up the full length of the garage ramp: 100 Merkins, 200 Squats, 300 LBCs.
Run (with lunge walk on one level) up the short ramps to the top of the deck. Descend the stairs.
Merkin Plank Walk x 2 on the parking lot lines: 1 Merkin, plank to next line, 2 Merkins, plank walk back, 3 Merkins, plank walk back, 4 Merkins, plank walk back, 5 Merkins.
Run (with lunge walk on one level) up back short ramps to the top of the deck. Descend the stairs.
Triple Nickel on short ramp: 5 Jump Squats, 5 Burpees, 5 Times
Finished with some Mary, led by each of the Pax in attendance. COT
The Skinny:
30s and rain is probably the worst condition we encounter for a workout. So it was nice that the rain didn’t show so we didn’t even get wet before we headed into the garage. Still, the forecast kept many in the fartsack. Thanks to Bout Time, Brilleaux, and Snuka for showing up…and making me the slowest, weakest Pax in the bunch.
Mermaid showed too. Got out of his Forerunner, shoes still untied, cheeks full of Halls Menthol-Lyptus, with a full bend over to cough up his lung onto the teachers’ lot. He didn’t look good. Said he was about to text Margo but before he could type out the text using the buttons of his flip phone, Margo had used a fancy talk-to-text feature to let Mermaid know that he wasn’t feeling well and wouldn’t make it. Slow texting costed him sleep and the gas he used to drive up. Such a dedicated Site-Q…but thankfully he decided to just go back home before pneumonia set in.
Praise:
Bout Time noted that Jennings received a perfectly clean report in his latest visit to St. Jude.
The pond would be good for you
Like the President trash talking ambassadors, our Nantan, Alf, put the over/under at 3 for Joust as he touted the “perfect” parking deck at Cerberus. Ductwork came in on the under, saying coffee was on him if just 2 posted (me and him). I knew Hopper was going to be there though since he had told me several times this week that he would be (narrator’s voice: Hopper was not there). So I showed up with a plan and was pleasantly surprised to see six other guys ready to get after it. The rain held off, but there was still plenty of complaining about the wet artificial turf. Geez.
We did some stuff, including:
– AYG 400 (Smokey and Yeti gave at least 50% effort)
– Partner work at the base of Grandma with alternating runs up that beast (RIP Blue Door)
– Triple Nickel on the bleachers
– Burpee sets descending from 10 down to 1, interspersed throughout the workout
– An oldie but a goodie from a Tiger Rag Q circa 2013?: Line up on the goal line (abreast) in two groups. Group 1 sprints to 30 yard line and back, then group 2 goes. Repeat to the 30 4 times, the 50 three times, the other 30 twice, and the other goal line once. It hurts by about the second run to the 50 if you’re doing it right.
Topics of conversation:
– Smokey surveyed the crowd about Disney +. It sounded like most are in already. Hoover and Geraldo were SUPER excited about the Star Wars tv show.
– The Sugarhill Gang is not the same thing as the Apple Dumplin’ Gang (available on Disney +).
– During a People’s Chair/ Burpee thing, Hoover asked someone to “make it tingle”. We moved on quickly.
– Apparently The Charge is alive and well, drawing 15ish Metro guys every week using an email distribution list.
That bug had a really big…
The Thang:
Well how we figured out how to make 29 degrees feel like a good time is going to leave a little left to the imagination. Disclaimer I can not repeat what was said so you will have to ask pax in attendance as to the particulars.
COP:
We moseyed on for a little to give time to get the blood moving.
30 X SSH
30 X IW
30 X LOW AND Very Slow Squats
Mosey to the corner across from St Matthews. Plank for 6. Mosey to Elm make right and plank again while 6 joins and instructions given. Run to the Muderhorn and go down to rock pile. Select Rock for lifting purposes. As we collected our front runners did flutters until all in.
With our rocks of lifting we did a poor count of 21 based off of my lack of call on the counts. Or the lack of those who struggled to count to 7. 7 low 7 high and seven full bicep curls. 21 Thrusters and 21 Tricep presses were done. Leave rocks and mosey to the club house parking lot.
We counted off 2 teams and had them go to different ends of the lot and plank for about a minute. We met in the center and delivered and rated the efforts of the other team. As one Team together we did the equivalent Burpees to the ratings. See Moleskin for more detail.
Return to the rocks we left all alone we did another round of all 3 exercises and returned the rocks. The Pax were instructed to do 5 bigboy situps at each light on the way up the Muderhorn. We collected in the parking lot and Morning After was keeping things moving with American hammers and we all joined in for a nice 30 count.
Moleskin:
YHC was impressed that so many showed up for the Q given the temperature and that I was on Q. In an effort to change things up, since it has been a while since I Qued last, I wanted to try including the mumble chatter into a workout especially since it was sub freezing.
The two teams had to plank and come up with a joke to deliver in the middle of the parking lot. We planked while the delivery was happening and then did burpees according to the total ratings for each joke.
Buckys team came in with a dad joke and of course my team brought the heat . After the PG rating came off the jokes got better. Thanks to all who indulged in a little off color workout. By the way War Eagle had good one and the punch line is the title of this back blast. Well mostly.
Call out for shoes and socks Church on the Street.
Call out for clothing and toys to go to Escobar.
My Weinke’s All Wet!!!
My first experience with Qing at Impromptu. The Friday workout for F3 Waxhaw held at the campus of Cuthbertson MS & HS. I have to say it is one of my favorite sites in the region. We post there at least 3 days a week and within those three days 4 workouts in which we can participate between Ignition & Flash on Mondays, Clyent Dinner on Thursday evenings and Impromptu on Fridays. The thing I like most about this site is it is spread out and there are plenty of obstacles we can overcome together while getting a solid F3 bootcamp style workout in during the process. There are parking lots galore, long streets and sidewalks where we can run to our hearts content, steady inclines (some less steady than others) and stairs we can work our legs to the bone. Walls, curbs and benches where we can bust our shoulders through our necks if we wanted to. Most importantly though, at least today, were the plethora of covered areas we could use to keep the weinkie dry. It wasn’t raining during the entire workout that I remember but the uncovered surfaces were all wet so we “modified as necessary” to keep the Pax dry. And so we went…
Warm Up Mosey to covered area opposite MS from COT and performed 9 IW’s IC, 9 MC’s IC, Downward Dog, Upward Dog, Jimmy Dugan C/L/R and we were off to our next covered area at the Gym Stairs at the HS.
The Thang 7 of Diamonds (modified since we weren’t in a parking lot or anything where we could do four corners) Start at bottom of stairs and run to glass doors at gym and back to bottom of stairs twice each circuit and do(repsXsets) 7X4 Burpees, 14X4 Merkins, 21X4 LBCs, 28 X 4 AHs, 21X4 Flutters, 14X4 Sq, 7X4 BBs each leg X1=1 so technically 14 but hey? Moseyed to the front of MS the long way around the MS bus line sidewalk to partner up for partner dips and inclined merkins. P1 runs long way around the drive in front of MS while P2 does dips on the bench. Flap Jack. Second time around only half lap. 2 mins left, hot mosey to COT for 30 secs of Butt Kicks and Done!
Shout Outs! Posse – Dude is crushing it. Led us most of the way with very few exceptions. I have not posted at the same workouts with him in a while and have seen a noticeable difference in his fitness level. Stay Crush Posse! Rockwell – YHC would like to thank him for the final push to COT. He always pushes me to be better and I appreciate the competition. It makes us all better!
Announcements
YHC – F3Waxhaw Monthly Lunch today, 12:00 – 1:00 Fuzzy’s Taco Shack Waverly
Old McDonald – Appreciate the support and encouragement received from F3 brothers for his 2.0 Land Shark who will be running in the Cross-Country SC State Competition trying to get All-State recognition if he finishes top 15. Good Luck Land Shark!
Dasher – Needs to follow up on Football at Elon Park on Thanksgiving Day morning. Gladiator Competition to be held tomorrow, 11/16 at Cuthbertson MS at 6:30 and will converge with Coffeeteria at McD’s in Waxhaw.
Posse – Commitment AO is celebrating 5th year anniversary tomorrow, 11/16 Come out and support if you can. Soft Launch of (old) New AO at Weddington MS this Saturday, 11/16. Hard Launch to follow next Saturday, 11/23. Trying to bring in Pax from that area to join us.
No mention of Holiday Party but it will be tomorrow, 11/16 at 8:00 PM until 11:00 PM. Bring $$ or gift. More gifts = less $$ but still need at least $15/person to cover food.
Weather is here, wish you were beautiful
I won’t lie. As I drove to the AO in the 38 degree temps and the rain was coming down, I was secretly hoping no one would show and I could go back to the fartsack. No such luck as Big 10 pulled into the parking lot right behind me. Time to man up and get Diesel!
The Thang:
DiCCS given. Everyone (ha! all 3 of us) grab a pair of dumbbells which will be your workout partner for the majority of the morning.
1 minute each:
- Lunges (with dumbbells)
- Mountain Climbers (with dumbbells)
- Speed Skaters (with dumbbells)
- Low Slow Squats (with dumbbells)
- Merkins (with dumbbells)
- Curls (with dumbbells)
- Tricep Extensions (with dumbbells)
- Lateral Raises (with dumbbells)
- Burpees (with a dumbbell raise instead of a jump)
- Carolina Dry Docks (with dumbbells)
Taking a wee break from the dumbbell action, one PAX grabs the concrete bucket and takes a lap around the island and back. Meanwhile the other PAX grab a slam ball and alternate arms lifting and slamming. Rotate PAX on buckets and slam balls. Repeato
Back to the dumbbells with the same set as above, only this time adding in a round of Man Makers. Crowd favorite right there…
One more round of buckets and balls and we’re done.
Moleskin:
The weather was pretty nasty this morning. I modified my workout a fair amount to keep us off the ground. Initially had a fair amount of ground work and that sounded miserable (beyond our normal stupidity) so we modified.
As both Big 10 and Draper will attest, Diesel is not a “no cardio” AO. It’s low impact (no jumping or slamming of the joints) and there’s no running, but we definitely elevated our heart rates this morning. Arms and shoulders will definitely feel it today and tomorrow.
Holiday party reminder – Tomorrow @ Lawson Clubhouse
Brutus on Q next week
YHC took us out
Smoked Shoulders served cold
It was too cold to take the Wienke out this morning, so I was running blind and planning as I go. Handed the DICCS out and off we went.
Mosey around the block to N. Main Street and cross the train tracks heading towards the skate park. Keep moseying to the basketball courts at south providence for warm up.
Warm up
20 x SSH
15 imperial walkers
15 x Plank jacks
Calf stretches
10 x six-inch plank jacks
The Thang
Head over to bad idea for a triple nickel triple. I am not going to make anyone run up and down that hill 5 time. 5 burpees at one side of the hill and 5 burpees at the other side of the hill. Rinse and repeat x 3.
Mosey over Waxhaw Elementary school in front of the school where there are 3 rows of parking. Perfect for bear crawls. Start at the far end of the parking lot on row 1 and bear crawl to the other end. Stop in the middle for 10 bobby Hurley’s. Lunge walk around the island to row 2 and bear brawl back to the other end of the parking lot stopping in the middle for 10 bobby hurleys. I was going to bear crawl one more time down row 3 but would have lost the group for sure. So, let’s mosey instead….
Mosey back to COT area and grab some wall for Mike Tyson’s and donkey kicks. 4 rounds with no break in between rounds.
Round 1: 20 MT’s and 20 DK’s
Round 2: 15 MT’s and 15 DK’s
Round 3: 10 MT’s and 10 DK’s
Round 4: 5 MT’s and 5 DK’s
Mosey to COT. 45 seconds left… abs to close it out.
The Moleskin
Thanks to the 12 other guys who joined me in 20-degree weather this morning. It was freezing but we stayed moving (for the most part…lots of guys laying around during the MT’s) to keep the blood flowing. It’s always a pleasure to get out and lead a great group of men no matter what the weather. It takes an extra level of dedication to get out in the winter time and post, but I always feel better on the days that I do. I was hoping to copy and paste announcements from pursuit, but they were too lazy to put them in the B.B.
Announcements:
- Christmas Party – This Saturday. $25/pp or $15/pp with gift. @ Lawson Clubhouse
- Gladiator work out – Saturday at 6:30am @ Cuthbertson
- Virtual Ruck – Saturday November 23rd 8:00am – see Dana for details
Thanks Chastain for taking us out
Nailed It.
14 PAX took on the sub-freezing weather at The Hydra commemorating Notre Dame’s 11 National Championships and Duke’s 5 National Championships.
The Thang:
Head down Rea to the back parking lot – you know the one, it was recently repaved with the proceeds from the last referendum for a quarter-cent sales tax increase that actually passed. (NOT A BIG DEAL, but I was at Selwyn Pub while Tariq Bokhari had his victory party last Tuesday, so I have inside info on where the tax money goes. #MakeSelwynGreatAgain) I practiced the workout to be sure it was both challenging and fit within the 45 minutes, and 60% of the time, it worked every time, so I was feeling pretty good.
COP:
- Sharon Towers x 11 IC (can’t explain why but this is easily my favorite exercise)
- Imperial Walkers x 12 IC
- Low Slow Squats x 13 IC (rotation techniques to sync with the other 13 PAX totally on point here)
- Mountain Climbers x 14 IC
- Flutter x 15 IC
Mosey to the area in between the 4 baseball fields and partner up.
Round 1: Partner 1 runs around one baseball field while Partner 2 alternates11 step ups and 11 dips. Partner 2 then runs around one baseball field and Partner 1 alternates 11 step ups and 11 dips. Repeat until each partner has run around all 4 fields (8 total laps).
Round 2: Continue with laps around the fields, but alternate 11 Carolina Dry Docks and 11 squats.
Head on over to the wall in the back
parking lot and find your partner. Partner 1 sprints makes his way across
the lot, 5 merkins, then heads back, while Partner 2 holds the Peoples’
Chair. Flapjack and repeat for 5 rounds.
Some much needed variation: Partner 1 then bear crawls across the lot, 5 merkins, then runs back while Partner 2 holds the Peoples’ Chair. Flapjack.
Finally, Partner 1 backward runs across the lot, 5 merkins, then runs back (forwards) while Partner 2 holds the Peoples’ Chair. Flapjack.
Mosey over to the track for 11 merkins and 11 squat jumps, and one all-you-care-to-give (AYG’s less successful little brother) lap around the track.
Finish with Mary 15 LBCs and 15 high flutters.
Moleskin:
- I tried to keep it quiet that it was my first Hydra Q but HIPAA blew my cover with Gummy and Sprockets. A text message from a (919) number then flashes “Call me”. No emojis. No gifs. Who communicates like this? ¯\_(ツ)_/¯ He then put the fear of God in me that I better practice “talking out loud” and “time management”. Like Duke down to Kentucky with 2.1 seconds on the clock – it was all under control.
- Puddin’s lunges blew away everyone’s bear crawls. Just FYI.
- Hydra’s motto, at least in the MCU, is “If a head is cut off, two more shall take its place”. Apparently, if one PAX holds in his gas, then two more PAX shall take his place and expel their own gas. There were some noxious emissions throughout the morning that wouldn’t pass an NC DOT test. My God, my God, why have you abandoned me. Good news: Christmas is right around the corner: https://www.flat-d.com/flatdpremium.html
- If people were complaining, they did so behind my back so I couldn’t hear, which is much appreciated.
- My first Hydra (Bugeater Q) started on the track with a lap, so the *only* certainty for today was ending on the track, so it’s come full circle.
- Kudos to those PAX for figuring out that the work around the baseball fields outlined a clover.
- The take-out was outstanding and delivered by YHC because, no, no, don’t anyone else worry, I wouldn’t want you to have to do any work.
- 2.8 miles give or take.
4 Brothers
On a cold morning 4 men showed up to run various distances.
We ran a 1.5 mile loop changing direction on pinebroock Ln
https://connect.garmin.com/modern/course/29048630
It always looks better on paper
It’s inevitable. You say to yourself, “Self, let’s make this easy on ourselves.” Then as you mull over “the plan” you add a little something here and there, then take away or theme it somehow. Two hours later you’ve crafted the “perfect” steaming pile of workout you can think of and avoided work successfully. Theme? Check. Cones? Check. Paper handouts? Check. Trivia? Check. Confusion and mutiny? Maybe. Let’s do this!
8 pax accepted the challenge of cold, wind and most certainly, pain. They came layered in spandex and sweats to battle the cold as best they could. Some had shorts. There were no t-shirts. I had the famous baklava. I looked silly, but remained toasty warm. #winning
Quick DCCS, partner up with similar speed and off we go, but not without 5 Burpees OYO. Stop quick as a possible LIFO drove in. Nope, just security. Well, we’re here already so let’s do some COP.
- SSH x15
- IW x15
- Merkin x10
- Mtn Climber x10.
All warmed up, we mosey out to the lot adjacent to HWY 51 where I introduced a rather aggressive Weinke. But first a message from Monday. It was Veteran’s Day, I missed it. Well a workout at least. But hey, we can celebrate veterans any day right? RIGHT! So we did. Introducing the Calvary Asphalt Post-Veteran’s Day Trivia Challenge. It’s simple. No really, it is. Pshhft. Whatever!
We started at the first parking lot row and answered a Military Trivia Question. The answer held our fate as number of reps in exercises.
Q. How many branches of the US military are there?*
Answered correctly by Lorax. We now do Merkins at each row end and beginning incrementing by 1 starting at 1. 🙂 11 stops = 66 Merkins, 6 rows = .5 miles.
Q. What was the Air Force formerly known as?*
Wrong! Thanks Snowflake, Space Force is incorrect. Time for Squats. The penalty for insubordination is multiply the reps by 2 at each stop starting at 1 and incrementing. He subsequently stated, “I guess it doesn’t pay to be sarcastic.” 132 squats and .5 more miles we arrived at our next question.
Q. What is the Smallest branch of military? (In the USA)*
Correct! Nice job Fallout. WWII sit-ups it is. 1 each stop with 1 increment. 66 WWII and .7 miles later lands us at question 4.
Q. What is the Navy Mascot?*
Wrong! Ok, I admit that was unfair, but really fun to hear some guesses. Penalty of 2x increment for SSH each stop. 132 SSH and another .7 miles got us to the start lot where we had to cut short our goal of running all the parking lot asphalt. But we still got time, one more question and exercise set. This ones for all the marbles!
Q. What was the Army in charge of exploring and mapping in America?*
Correct! Sweet 8lb baby boy, Snuka is an animal both physically and mentally. Burpees all around for the last 2 row runs. 15 Burpees later we arrived at the bottom of the launch lot where we laid down to die, but not before a called AYG to the cars. #waytoleaveitallouttheremen
As I said, this was an aggressive workout and my hope was to get all rows in which would get you 3 miles and up too 660 reps if you sucked terribly at trivia. Thank goodness we have brains to go with our brawn. I’m always amazed at the level of fitness in our Respect pax. I would put our guys vs your guys any day. #respect Next time we’ll get it all in. Here’s the link to strava route if you’re interested. https://www.strava.com/routes/22615308
*Chime into the comments to try your hand at answering the questions from the workout. Or just google the answers if you’re a no fun having cotton ninny muggins.
Announcements: Xmas party RSVP is over, but I’m sure if you ask pretty pretty please with sprinkles on top, MightyMite will let you come. So do it. It’s always a blast and who doesn’t want to see F3 Karaoke.
We Post No Matter What
12 PAX posted in sub freezing temperatures and were greeted at 5:30am with a chilling disclaimer and then we were off. Mosey to a location in the parking lot in front of Harris Teeter for:
COP:
SSH x 15, LSS x 15, Merkins x 15
THE THANG:
Mosey across Rea Rd to the grassy area near the new hotel and lube joint to the place where we don’t do anything (according to Frehley’s) and pick up a lifting rock.
Curls x 15, shoulder press x 15, tricep extensions x 15.
Put the rock down and do some mary.
Pick up the rock again for triple lindy x 15
Throw the rocks back in the pile and do some hand release merkins.
Mosey to the office building next to the car wash to the lit parking area underneath the building and partner up. Each partner runs out one side of the parking area, up the paved driveway and meet on the front side of the building for 10 hand slap merkins. Run back where you started for 10 more. Rinse and repeat 2 more times.
Mosey to the parking lot in front of the building for Little Beast. Pick three spots in the parking lot for 6 reps of the called exercise. (6-6-6). First round: squats, 2nd round diamond merkins, 3rd round burpees.
Mosey back to StoneCrest and gather by the big fountain. Find some wall for dips and LBCs. 15 dips, 15 LBCs in cadence, 2 rounds.
Mosey to the wall in front of Firebirds for 2 rounds of incline merkins.
Mosey to the parking lot in front of the movie theater for field of plank. Line up on a white parking line facing the launch site. Walk one or two lines and perform the called plank. Regular plank, elbow plank, 6-inches, left arm high, right arm high and then back to launch and we were done.
MOLESKIN:
It was about 26 degrees when we started out this morning. What we did was not as important as the decision we all made to post.
In my early days of F3, I wondered why we would post in the pouring rain, cold, snow, freezing temperatures, hot muggy mornings, or even at 5:15 am when a warmer more comfortable option at home was available.
I was about a month into my F3 experience and it began to pour rain when I left my house on my way to post. So I made a left turn and ended up at the Y to do an indoor conditioning class wearing my F3 shirt. A few days later I made the mistake of relaying that story to Hops. He let me have it. In that kind, loving F3 way. I never returned to the Y and I post no matter what.
Almost 5 years later I came to understand and appreciate why we post no matter what. We post on the miserable mornings because as men that is what God has called us to do in our lives, post no matter what.
We have to post for our families, post for our friends, post for our jobs, and post for our community. Although those areas of our lives may look different for each of us, we still have to post no matter what.
Sometimes we don’t have the luxury of living all under one roof with our family. Sometimes our employers are a heartless corporate entity and sometimes we are just too weary to invest into others around us. But we still post no matter what.
What I have found in my life, is that I will go thru times that are dark, cold, rainy, hot, and plain miserable where it is more comfortable just to check out. But if I can make the decision to post and move forward, in the end, it will be OK and somehow I am better for making the decision to post no matter what.
It happened again today.
Thank you Cul-De-Sac for the take out.
Thank you men of F3 for posting, no mater what.