As most of you know there are 2 things I don’t like about working out in the morning and those are being cold and wet. I’ve made a commitment not to be a puss this year and brave the colder temps. I was thinking how can I get out of this if it’s raining in the morning. Could I have someone Q for me? No, I would man up a brave the rain unlike Easy Button. Pleasant surprise when I woke up to no rain!!!!
DiCCS –
Mosey to back of school to pick up a lifting rock then mosey to the front of the school for warm up.
Warm-up – Short Mosey to the other side of the school.
SSH x 20 IC
MTC x 20 IC
Plank Jack x 20
The Thang
4 Corners around the .21-mile loop of the parking lot. Starts out pretty easy and gets harder each round. For those that didn’t make it to IPC you got a little taste of it today.
4 rounds
Curls 10/15/20/25
Press 10/15/20/25
Bent over row 10/15/20/25
Thrusters 10/15/20/25
At the 3 corners stop and do 10 Jump squats at 2 corners and 10 Big Boi sit-ups at 1 corner
For those that finished early they circled back to pick up the six and some did some Mary. One Star and Dana killed it. On last trip around the loop there was an interesting conversation happening. Won’t say who it was but there was raw nipple talk and how they burn in the shower. Struggle is real for those that have had it.
Dan Taylor (Webb) OMG this has to be one of the most painful webbs. Could hardly count by the end and wanted to tapout. When I walked up the stairs to wake up the kids when I got home, I had to stop halfway up for a break.
Squat x 1 up to 10
Lunge x 4 up to 40
Parking lot run. From one side to the other. Had to modify the numbers and sets due to time check. Introduced a new merkin and had to demonstrate the J-Lo.
Carolina Merkin x 20
Big Boi x 10
Wide Arm Merkin 10/15/20
J-Lo x 10
Mosey around to put the rock back and run one last loop around the parking lot to finish up. For not leaving the campus we still got in over 2 miles, however I did keep my promise to Big Ten about not leaving the campus and not focusing on running. Didn’t get to do all the things I had written down.
Moleskin
Great work Pax! I’ve only workout out a Bushwood a few times so I really had to do some good planning. Did a drive by yesterday, printed off a map, and wrote out a winkie (lost it twice). Even after doing this for 5 years planning is important. Preparation = Success
I was disappointed that there were only 2 of us with sleeveless shirts on. Thank you Knish for wearing the appropriate shirt. One Star even had a long sleeve shirt on. This may be our last 65-degree morning, and no one took advantage. Bushwood is going to shits. There may be a need for a new superintendent or the gophers are taking over.
To see all the great things that have been happening since our official Waxhaw launch has been great to see. There has been the launch of Diesel, Gladiator (Saturday), and a new one coming soon to Weddington Middle School (we will not step foot on the HS property). Tons of guys have stepped up to lead new sites, Christ Closet, SFN, and support one another. Proud to be a part of this GREAT thing we call F3.
Announcements
Gladiator launch is the weekend at commitment. Once a month high intensity workout meant to push you like IPC. Formally known as Black Diamond.
Q School and Site Q School scheduled for the 1st Saturday in November. Chick-Fil-A in Blakeney. If interested RSVP via the Sign Up Genius. Sunday, 11/3 – F3 Waxhaw is committed to work Church on the Streets. 6:15 – 8:00 am. See Bottle Cap for sign up.
Sunday, 11/3 – F3 Waxhaw is committed to work Church on the Streets. 6:15 – 8:00 am. See Bottle Cap for sign up.
YHC arrived Saturday morning to a full parking lot and two guys waiting to work out! We had five for the workout. Chick Fila is truly the new meca of SOB running sites I guess. But glad to have the men for Da Vinci that we had, here’s what we did:
Mosey to the big Target parking lot with high knees, butt kicks, and karyokes on the way. Circle up for:
10 low slow squats, 10 one legged squats (5 each leg), 5 merkins, 5 seal merkins, 5 burpees, 10 one legged burpees (5 each leg) – all IC. Then run one lap around the Target building and slow pace.
Once back, resume with more reps and more intensity: 15 seal merkins, 8 right leg burpees, 20 LBCs, 8 left leg burpees, 10 right leg squats, 10 left leg squats, 15 seal merkins. (Modify if necessary from one leg to two legs on each. And for the squats, make sure you stare at the discarded cigarette butt for balance!)
Then run the same lap, but run it hard. Probably a quarter mile or so. Mary to wait for the six and recover: 20 bicycle, 10 side plank leg lifts, 10 flutters.
Mosey all the way up the hill to the playground, stopping for two lifting rocks. Complete three rounds of a five station circuit: pull-ups, squat thrusts, curls, jump ups, split squats. (Pullup station is the timer)
Mosey back down (drop off the rocks) and end up by the walls behind Target. Complete a ladder of diamond merkins/wall climbs at 10/5, 8/4, 6/3, 4/2, 2/1. Mosey back to Chik Fila and…. time.
Moleskin: With a small number of PAX, its actually much easier/better to conduct a tough workout, stay together, and still get the 2nd F part. Really enjoyed it and great to have coffeeteria with the runners afterward. Good luck to the Charlotte half marathon participants (especially Chopper and Swine Flu) and good luck to everybody running Philly later in November.
Announcements: Holiday Party – Sign Up!
It seems like most of the time I attend Ignition we run Champion Forest or stay on campus. Hollywood did take us through some trails once. I studied the Lawson trails a while last night and was a little worried I may get us lost in the dark. 8 pax joined me and kept up well.
The Thang:
DiCCS given 15 secs before the launch. Lets roll!
We headed straight to the Lawson clubhouse. We were holding about a 7 min mile pace on the way, I felt good! Hollywood asked if that was my half marathon pace…yeah no!
Arrive at the clubhouse, pick up 6 which were almost there. Circle up!
Calf stretch – flap jack
Merkin – 10 IC
Plan jack – 10 IC
Pigeon stretch – flap jack (google it, its good)
Let mosey!
The Moleskine:
We hit about 5.5 miles and all pax pretty much stayed together and we circled back when needed. Creating this weinke I thought we may struggle to get through it but we had a bit of time to kill towards the end which was good. Hollywood, Dasher, and Gerber remain fast and pushed hard as usual. Legalzoom was consistent as usual and it was good to see Dana posting at ignition. Rubbermaid was holding his normal pace and could have probably run forever, I think he needs to be named the energizer bunny. The man has some short strides but never stops! Its good to see Sprinkles posting at Ignition and actually pushing his self, keep posting! Well done all and thanks for following me through trails and trusting I wouldn’t get us lost. Today the Weinke holder was key!
Announcements: See Flash BB for details
Swift will be leaving the new Ballantyne Corp launch point at 0515 on Tuesday for Round 4 of Marathon Pace-minus-10 (MP-10).
These intervals will be run at “MP-10”. This means at your goal marathon pace, minus 10 seconds per mile. If your goal marathon pace is 8:00/mile then your goal pace for this workout would be 7:50 per mile.
Don’t have a goal marathon pace? Well then use this Race Calculator (click for link). Enter a recent race effort (Distance, Finishing Time), click Calculate, go to the Equivalent tab and look at Pace/Mi on the row for Marathon.
If you’ve been a Swift regular and recall Threshold Pace (aka T-pace, aka Comfortably Hard, aka Lactate Threshold), MP-10 ends up being slower than Threshold and somewhere near half the difference to Marathon goal pace.
Here are some other thoughts about the target effort for this MP-10 Strength workout, “So, usually through a combination of running too fast and not maximizing the recovery jog [during a Strength Workout], they get to the 3rd or 4th one and realize they’ve dug a hole they can’t get out of. Remember, Speed Work [which we are not doing this week] usually brings acute discomfort. It’s usually an eye opener from the get go. Strength workouts [that we are doing this week] should sneak up on you. The same effort for the last few should feel fairly hard compared to the first one or two. That’s when you’ve done it right- think slow cooker. You are slowly building that lactic feeling. Never fully recovering from the repeat prior and letting the discomfort slowly add to each successive repeat.“
The PAX: Goodfella, Gerber, Deadwood, Legal Zoom, Boitano, Legalized, Ole MacDonald (R), Sprinkles, Dasher, Hollywood, Dana, Rubbermaid (R), Posse, Mad Dog, Rudy, Snooki, Smithers, Foundation, Chastain, Big Ten, Trojan, Fuse Box, Chain Saw (R), Bottle Cap, Run Flat, Rockwell, Shake N Bake, Spike
A combined total of 28 strong Pax showed up for Ignition and Flash. This was Spike’s VQ at Flash and he crushed it! Here’s what went down:
WARM UP
THE THANG
A big THANK YOU to Spike for stepping up to lead! He certainly had the “Q juice” flowing this morning! It was an awesome effort by all!
ANNOUNCEMENTS
Thanks Bottle Cap for taking us out.
Crisp, fall morning and we set out to do the 12 Days of October. Disclaimer given, one FNG present, we’re off.
A run around the track and up to the nicest field in all of South Charlotte and we began the countdown.
12 = LBCs, 11 = squats, 10 = merkins, 9 = mountain climbers, 8 = calf raises, 7 = Jo Lo, 6 = heals to heaven, 5 = monkey humpers, 4 = American hammer, 3 = IWs, 2, burpees, 1 = one-minute plank
After we completed the 12-days, we did some ‘choose your own adventure’ suicides whereby each pax was able to choose their favorite exercise at each of the 18-yard box, mid-field, and opposite 18-yard box. A few minutes of wall exercise and our fun was over.
Mole: great work by most, and while the usual on-lookers stood on sidelines, to which one pax remarked they looked like a bunch of soccer moms watching their children and talking about how busy their day is. We welcomed FNG Dryesdale (a banker reference from the Beverly Hill Billies). Welcome Dryesdale.
Warm up: SSH, Merkins, MC, IW, Mosey to Turf ‘loft’ for 6 minutes of Mary.
Warm up run to outfield fence and back to rock pile.
Rock Press/Curls/Triceps 20-15-10-5 with shuffles and karaoke in between.
Devils workout: merkins, jump squats, drydocks, LBC, (Something else), Burpees
Mosey to ‘hot box’ for some wall time: air presses 3×20, plank in between
Mosey to Mt. Everest to 2 circuits
Great group for my first Q at Rock Zero!
OT
Moleskin:
Announcements:
When: 10/19/19 (5:15am-6:15am)
Location: McDonald’s Waxhaw
Six Pax of the F3 Waxhaw Board gathered on an early Saturday morning at the McDonald’s in Waxhaw (it’s about the only place open at this time!). The goal was to move the ball forward on a few current/open items, and set others in motion to strengthen the Waxhaw Region, round out members of the new Board, and our plans for service and growth in 2020.
We know the Mission of F3 Nation is To Plant, Grow, and Serve Small Workout Groups For Men For The Invigoration Of Male Community Leadership. At the same time, we are given autonomy to run and grow F3 Waxhaw in a way that works best for our Region and Pax, with our only guardrails being the 5 Core Principles of F3 Nation (Free of Charge, Open to All Men, Held Outdoors, Led in a Rotating Fashion, Ends with a COT).
With all this said, here is the Agenda and Updates from the Board Meeting to provide visibility into what we are working on for the benefit of the Pax and Region.
Other topics to be discussed (future meetings):
Thanks to all the Pax who have volunteered/been voluntold to help make the new F3 Waxhaw Region an immediate success. We still have a lot of work to do, but none of this would be possible without the synergies between the Board, Functional Q’s, Site Q’s, and the rest of the Pax willing to do whatever it takes to execute on the plans.
2019 has been a great year for Waxhaw, and now that we are a standalone F3 Region, 2020 will be even better. There are many men in our community that need the impact of F3, and plenty of current Pax looking to step up and lead in 2020 (in their individual areas of strength). Please let us know if you have any thoughts/concerns/questions/opportunities to make the Waxhaw Region better. We don’t have all the answers, but I think we can all agree we have something special down here in little ‘ole Waxhaw NC.
See You In The Gloom!
Today’s Q was lightly modeled after the great Reverend Al Green’s song “Lets Stay Together”. I highly recommend playing that in the background as you read this…not because any of this backblast is timed (like Far side of the moon and wizard of oz), but mainly because I find that if you play this loud enough for the M to hear, things tends to work out well. (Oh, you didn’t know white boys can have a little soul too?!)
So I put out on GroupMe that today I would attempt to allow the Gazelles enough room to roam for 3 miles while also giving the Clydesdale’s enough pain stations to tune the muscles up. I “think” both were achieved though I never heard a final mileage count from a Gazelle.
WARM UP
Gazelles run long way around the school. Clydesdale run short way around school. When a Gazelle tags a Clydesdale, 180 around and run back to the 6. This seemed to work out pretty well as most everyone converged as the 6 was entering the Kensington parking lot. Circle up in the middle.
Deconstructed Burpee Ladder. Staring with 10 and working down to 1. Squats, Merkins, In/Outs, and Bobby Hurleys. Somewhere as we were going around the circle having different pax lead counts, the Bobby Hurley counts became “on my touch”. That greatly concerned and stressed out Recalculating (which made me smile internally). Any time we can get the grouch/grumpy old man to come out of Recalculating, it warms my heart a little much like the Grinch.
THE THANG
Run a 5k in under 30 minutes – take long way around the school towards the bus lot, around the school and back to the bus lot. Run a 5k in 30-40 minutes, hot lap around the parking lot then to the bus lot. 5k in over 40 minutes – head straight to the bus lot. Last person to reach causes that group 20 jump squats. Q Fail, Pax Fail, Everyone Fail. T claps to the few that did this right (Posse and a couple gazelles, Turnbuckle, Radar, and myself. The rest of the clydesdales went straight to the bus lot and half the gazelles did half lap around the school. Normally I would blame you and say you can’t follow directions…but Popeye approached me afterwards and confirmed that the directions were a little confusing….ok we can all share the blame. Since we all failed – we all did 20 jump squats.
Partner up with opposite abilities (gazelles & clydesdales). P1 does 15 merkins and supermans until tagged out. P2 runs to pull up bars for 10 jumping pull ups. 3 sets.
P1 does 5 big boy sit ups and 10 gas pumpers. P2 runs to pull up bars for 10 jumping pull ups. 3 sets.
P1 does inch worm dry docks towards the pull up bars. P2 runs to pull up bars for 10 jumping pull ups. 3 sets.
90 jumping pull ups. Asked every pax to finish 10 full pull ups to complete the 100. Yes, every pax. That includes our new FNG 2.0 Velvetta J16 as well as Turnbuckle. Velvetta J16 got help from pax getting his 10. Turnbuckle attemped to slide out of the pull ups saying he couldn’t do them….oh no…..everyone is getting 10 in. 4 pax come over to help turnbuckle knock his 10 out. He later said it was the first time he had done pull ups since he was his sons age. Awesome job.
Progressive Corners with Deconstructed Burpees. Race the Q Challenge. Ran out of time so skipped it.
Meet at the rock pile circling back for 6 along the way. Turnbuckle digging down deep to keep the pace a mosey and not a walk.
Partner with someone your same size and grab 1 lifting rock per team. (Damn it Popeye, rock not boulder). P1 Curls. P2: Gazelles run to the last (2nd) neighborhood road and back. Clydesales run to the 1st neighborhood road and back. 2 sets.
P1 Tricep overhead extension. P2 Run. Ran out of time. Skip it.
P1. Overhead Press. P2 Run. Ran out of time. Skip it.
P1. Row. P2 Run. 20 Tricep Dips as the timer. Go until time runs out (roughly 3 sets).
Put rocks up. Jailbreak to start, 1 burpee, come back for the 6. Repeat jailbreak burpees until 6 is in. Time.
MOLESKIN:
Great turn out today. Even better once I realized there were 4-5 guys who ran the trail on their own and another 4 guys who went to scout a new location at Weddington Middle. I “think” that puts us at a final count of 27? (19 at Commitment. 4? Trail Runners – Deadwood, Hazmat, Deadwood’s brother? – didn’t catch his name. 4 at Weddington).
Rubbermaid found us halfway through the pull ups after running 4 miles on the trail.
The fact that my back sweat stain resembled mickey mouse ears was a hot topic today and noticed by two different pax.
The pull ups took longer than I had hoped causing me to remove the progressive 5 corners I had planned (and where some significant mileage was supposed to come in at). Maybe next time. We probably did enough deconstructed burpees during the warm up. I doubt the pax felt they were cheated.
Turnbuckle brought his 2.0 out. Named Velvetta because he likes Mac and Cheese J16 from his gaming name. Good work today from that young man (6 years old). Solid work running and several pull ups in today.
Posse, the ever present 6 whisperer was out pushing men to get better today and leading by example with the 2.0. Several times correcting form and taking the time to show the fng 2.0 the proper way. As a Q trying to remember the workout in his head, keep the group together, and do my own workout, it really helps to have other men step up and help the 2.0’s. Thanks Posse.
Great job by Turnbuckle turn the walking into moseying today. I told him not to be mad at me for pushing him, but that he could walk on his own and that while he is with us, he should push to run when possible. He stepped up to that challenge today.
That’s all I got. Hopefully you are not still reading this and the Reverend has your wife asking you to put down the phone. If not, play it on loop until she does. Have a good day gentlemen. I’m off to have a boys morning with my 3 year old and cheer the Pack on.
On a fine (but not yet frosty) Friday morning, 7 men gathered in front of the purveyor of Peruvian poultry to get the weekend started right. Moderately well disclaimed, we were on our way.
The Thang:
Mosey to the high priced breakfast place lot for a little COP – SSH, IW, Squats, Mtn Climber, Peter Parker, Parker Peter
We then moseyed across Providence to the most brightly lit parking lot in Mecklenburg county and stumbled on some chalk writing on the pristine pavement. It seemed to be a workout and the Q not having a better plan decided to follow it.
Merkin, Heels to Heaven, LBC, Carolina Dry Dock, Lunge, Burpee, Dolly and Dive Bomb Merkin
Do 20 of the first exercise, run a lap, then do 20 of the first and second exercise and run a lap, do 20 of exercises 1,2 and 3 then run a lap. Continue until time is called. For the astute reader, this is a version of Smokey’s famous Board workout.
Moseyed back across Providence to the cars for 10 quick OYO merkins and COT
Moleskin