A couple of weeks ago, Cobbler put out a plea on Slack looking for Q’s for The Arsenal in Indian Land, SC. YHC attended a Rockwell Q there a few months back, and this AO is awesome. Three schools all in one location, plenty of area to roam, and only 10 minutes or so from Millbridge (which now hosts 2…yes, 2 workouts a week with Pursuit and Commitment!).
This would be a great opportunity for someone from the newly-formed Waxhaw Region to step up…so that’s what happened. Q accepted! Time to spread the word, prepare the Weinke, Cross the Border and try to crush our F3 Brothers to the South!
The THANG:
10 of us showed up today to a low-60+ degree temperature, including 3 of us from Waxhaw (YHC, Rockwell, and YHC’s son, Hawkeye). With a good feel for the AO after visiting Google Earth and a visit yesterday, the Weinke was strong, so the music needed to be as well…80’s Rock! Let’s get rolling…
Short Warmup around the front lot of the Elementary School…Circle up for:
Need to point out and recognize that one of the strong and loyal SOB/Arsenal Pax, One Niner, showed up today even though he is on the IR with a foot injury. He came with his Cruiser Bike + Headlight so he could get some cardio in while we all ran around, but would jump off the bike and do the exercises with us when it was time. Incredible commitment and creativity, brother! It was awesome to see and I will be sharing this with the WaxPax so we can incorporate into our M*A*S*H Unit.
Grab a wall out front for a new &
improved exercise called the “Merkin-Donkey-Derkin”. Pretty self-explanatory but we need to
come up with an actual name for it (like “Awful” or something like that). YHC introduced the “Donkey-Derkin” at The
Floater recently, and it wasn’t received well, which tells you it was hard! Here
is how the new & improved version goes:
From the sounds YHC heard, this was something “special” that needs to be stolen by others and used again soon.
Long mosey to the front of the Middle School Circle (via Bus Route). Quick directions to Partner Up for some Core Work:
Mosey to the High School Parking lot, but on the way take a pit stop for some Incline Merkin Ladders on the curb. Start at 1, work our way up to 10. Brutal! Done!
Mosey over to the High School Student Parking Lot for “4 Corners/Starfish”. Here is how it went:
Note: Big Boy Burpees = 1 Merkin during the 1st Burpee, 2 Merkins during the 2nd Burpee, 3 Merkins during the 3rd Burpee, 4 Merkins during the 4th Burpee, 5 Merkins during the 5th Burpee. Repeat 4 times! Smoked!
Only 7 minutes remaining…time to skip the planned trip to the Football Stadium Stands where we would have done some more work! Mosey back to the Elementary School via the Bus Route, stop at the wall when YHC realized some Pax were worn out. (50) Air Presses. Done!
Mosey back to ES for the “Cube of Pain”…a silly rubber ball/hexagon/octagon/many-a-gon with various exercises written on it. I think we did:
Moleskin:
It is always great to get out of our comfort zones, try something/someplace new, workout with Pax you don’t normally work out with, push each other, and walk away with satisfaction knowing you prepared a solid workout that challenged your brothers (and your son!). It was an absolute privilege to cross the Border to lead today a great group of guys in Indian Land, SC. Thank you to Cobbler for throwing the opportunity out there, and thank you to the men who posted and supported my Q. Especially Rockwell, who HC’d this week and showed up (unlike others who HC’d and didn’t…you know who you are!).
Welcome to our FNG, “Janitor”, who has 4 kids and does much of the dirty work at home. We also couldn’t agree on a name that matched his background, so Janitor it is! I look forward to leading at The Arsenal again in the future, fellas. We just need to find/plant some lifting rocks/cinder blocks around that campus somewhere!
Announcements:
13 men drove in and one man pushed himself a little harder with a vigorous run in. Well done Haze. Thorough disclaimer given to the group that included encouragement to push hard for 45 minutes, AKA, 4% of your day.
Tags not working well this AM
Real PAX list: Snuka, Bout Time, Man Tooth, HIPAA, Brilleaux, Way, Spackles, Clover, Marge, Puddin Pop, Champagne, Purple Haze, Lorax, Mermaid
Thang
Mosey out Entrance 3 and cross Rae to South County Library. Circle up
COP: IW x 15/Squat x 15/MC x 15/Peter Parker x 15/Merkin x 10/Flutter x 20
T-claps to Champagne for counting. Pretty sure he was the only one. Spackler and Puddin were talking away, intermittently paying attention to the workout and the QIC.
Line up for Repeats. 3 Speed Bumps and one Tree at the end of the loop around the parking lot. Stop at each of these 4 for 15 reps: Merkin/Heels to Heaven/AYG with no exercises/Squats. Plank-o-rama between each repeat.
Mosey up Entrance 3. Quick trip down and back up North Face. Marge is site FNG and needed a thorough tour. Continue mosey through campus to Entrance 2 Rock Pile. Lifting Rock.
Curl x 10/Press x 10/Tri Ext x 10. Repeat. One lap around turnaround. Bear Crawl between One Way signs.
Repeat Rock Set x 3. One lap around turnaround with rock over head. Drop rocks.
Indian Run back to launch.
Mary/Plank combo to 0615.
COT
Moleskin
Spackler is responsible for the title. This was his response to Haze running in this morning.
Kotters to Champagne after 3 weeks away from F3. Glad to have him back.
Kotters to HIPAA. The man came down from the mountains.
Welcome to Marge, site FNG. Glad to have Bout Time join us, he might have been site FNG as well.
Spackler was crushing the repeats. Until he wasn’t. After the AYG he told the crew he was needing to get out some mumblechatter and would join the back of the group. When asked by the Q if he was getting tired, he responded, “I just crushed you on that AYG. Was waiting for you to catch up.”
Haze left the Q alone this week. He was relentless on Lorax last week. Probably because it involved counting and both are CPA’s.
The group mostly stayed together and appeared to work hard today. Way demonstrated solid form all morning. Clover and Brilleaux as well. Snuka cannot fully extend his legs for flutter kicks. Haze did not leave that one alone. At least we know why now. Puddin Pop may or may not have blown ass. Someone did during the Mary/Plank at the end. Silent but deadly.
T-claps to Brilleaux for the takeout prayer. Sign up to Q a workout at Anvil. See below for the SUG. Keep EH’ing men around you.
Once upon a time 3 guys met in the woods. One came from the North. One came from the South. And one came from over there a ways. This is their story:
COP: None
The Thang:
Ruck: 3 miles at 15 min/mile pace
PT: Stopped half way through for the following exercises led by YHC and Pusher:
Ruck Swings
Ruck Curls
Ruck Overhead Press
Ruck Squats
Ruck Lunges
Bear Crawls with Ruck
Crab Walk with Ruck
Merkins IC
LBCs
Flutter kicks with Ruck Hold IC
Finish with a short ruck run/shuffle to endex
Moleskin:
YHC knows these guys from work and we’ve been talking about rucking together for a while and this was their first foray into rucking, so welcome! Pusher is an active F3 brother from The Fort but new to rucking. He borrowed his ruck from F3 Cake Boss (T-claps to Cake Boss for the loan). Charlie Fernandez is an FNG from the Metro region, and while new to rucking like this, he just finished a 100ish mile backpacking Boy Scouts trip lugging 50 pounds in his pack, so he came ready today.
Start point was the greenway at Rea and Bevington. Head lamps were required as we walked into the dark woods. No other people. No deer today. Just a few animal noises from the swamp and woods, and the jingle jangle of weight plates bouncing around in Charlie’s ruck after the bear crawls dislodged them . Lot’s of talk about F3, GORUCK, Pathfinder, Heavy Drop Training, The Bear Climb, Boy Scouts, College Football, the highs and lows of raising teenagers and the joys of family, how having a goal helps us motivate to get up and get out and push ourselves. No talk about work.
YHC considered whether or not to make this an F3 workout and whether or not to write a BB. Since we had 2 F3 pax and an FNG, the decision was made to start with a disclaimer and lead on in F3 fashion, so we did. I think every FNG deserves a back blast, so here it is. YHC was motivated by Horse Head’s recent back blast: https://f3southcharlotte.com/2019/08/23/614/
I think this hits several of his reasons to write a back blast: reason # 1 for sure, and if you are still reading, then that satisfies reason #2.
While many names were considered, Charlie was dubbed Man O’ War because although the Fernandez family is from Louisiana, the name is Portugeese. With a strong name like that he is expected to post again.
YHC is a little rusty as I’ve been doing some solo ruck PT/rucking and have been away from F3 and Q’ing, so I forgot the Take Out. Let’s all take a moment to make a short gratitude list. No matter how bad things get, we can always find something to be thankful for. For me, that get’s me out of my head and away from my selfish thoughts and desires, and re-directs me towards others. What are you grateful for today?
Aye!
The excitement started yesterday, texts came in, Swimmers, Bottlecap. Hey! Spike got his citizenship lets celebrate it and make it an American theme. OK, no doubt, citizenship is a big deal. I personally have always respected it as I find the folks that go through this process take pride in it and typically know more about our government structure and our history than most Americans, or at least more then me. So, I’m game, although I didn’t want to do the Star Spangled Banner music for the entire workout I thought a red, white and blue dress along with some 13 based warm up cadence and a quick 50 american hammers should show the support for Spike that we were celebrating with him. Getting ready for the party was a bit like Super Bowl in 2015, 5:15 I arrived in my red white and blue attire, 525 Bottlecap shows up with his sexy 4th of July socks, a few others certainly were on the theme as well, then Swimmers flies in at 5:28 blaring Neil diamond’s “America” and runs in to line up with the same sexy socks as BC then ……530 start…… and….NO Spike………Deflated (sorry Marc:) but we still made it a win regardless;)
Oh Well, happens, still a theme worth celebrating and we did in honor of him.
WU- mosey, 13 SSH, 13 Merkins, 13 MC’s,
The Thang: 6 stations, curls, staggered merkins, farmers carry, thrusters, reverse row and worm burners. 3 stations short run, 3 stations long run. this three times. Finish with 50 american hammers
Moleskin: Although Spike didn’t make it we are proud of you, we know it is a long process and takes a lot of work, so, we all worked hard on your behalf this morning. 13 Bars 50 Stars, a country born out of “no taxation with out representation”….Everyone gets a voice….Make it count.
18 PAX climbed out of their #FartSacks and made their way to #F3Skunkworks for some KB work that was full of #MumbleChatter.
The Thang:
The PAX was properly disclaimed and we took off for a couple of laps around the track be fore circling up for a little COP.
COP:
We moseyed, most walked across the street to the lower parking lot and lined up across from the hill for a little Jacob’s Ladder up to 7. Start with swings at the bottom and Merkins at the top
Partner Up, and line up on one side of the parking. Partner1 sprints across the the parking lot light while Partner 2 performs called exercise, flap jack.
Staying with your partner, Partner 1 farmer carries both bells to the nearest island while Partner 2 performs called exercise, flap jack.
Mary:
Return to the launch point with a few minutes left for some Mary.
Moleskinny:
Announcements:
***Don’t mistake the title above. I am not suggesting I am a runner, but rather it is an extremely cute play on words of combining mine and Runstopper’s name…..I now feel kind of lame having felt the need to explain it*****
Runstopper was scheduled to Q this morning, but he was laid up in bed with some sort of kryptonite poisoning. Hence, I took the reigns. I get a little confused at the COT of Hawks Nest/Fast Twitch because I can’t remember who was at which workout. I think we had 16. I am certain I led more pax than Gummy did at FT, which should come as no surprise. If I didn’t name you above or included you at HN when you were actually at FT, please forgive. I am old and at some point, you will be, too!
Sardine asked me before we got started if this workout would be like M*A*S*H and we would be walking only at a brisk pace and have fanny packs around our mid-section. We mock what we don’t understand, Sardine!
I disclaimed all present and off we went to the mid-level parking lot.
Warm-up:
The Stuff:
Mosey to the paved hill that leads from the parking lots to the academic quad. Triple Nickel Time! Jump squats at the top, CDD’s at the bottom.
10 foot mosey to the upper lot. Pick a partner. Partner 1 runs that deceivingly long loop around the lot while Partner 2 does stated exercise, which included:
I considered a fourth round, but I threw our destiny into the hands of former ’80’s MTV VJ Puddin’ Pop. He answers correctly, we skip round 4. He answers incorrectly, we go to round 4. Question: Name the three children in the sitcom “Different Strokes”. He answered correctly! Don’t want to give it away, but the names rhyme with Farnold, Billis and Stimberly. Well played Pud!
Jog to the football field. Circle up for Deep Dish’s favorite exercise, the Merkin Circle. Circle up tight, shoulder to shoulder, then plank up. When I call 5 strides to the left, shuffle in plank position to the left, then conduct 5 merkins of stated variety, then shuffle back to the right 5 paces and so on. We did garden variety merkins, diamonds, and wide arm merkins. We did two rounds with LBC’s in between. We probably did about 40 merkins in total…..kind of a burner when you add the plank shuffle to it!
Mosey to the bridge downhill from the track. Wall work with arm raises (50) and arms stretched straight out. Working recovery of incline merkins in between wall sets.
Mosey to the lacrosse field. Estimates of how much it cost to build the turf field ranged from $50K to $1 million large. I will call the CFO of Latin to find out for sure, but that’s a nice damn field! Four corners twice over with exercises including jump squats, wide arm merkins, rosalita, LBCs, American Hammers and other stuff (frankly I started running out of exercises in my head so it’s foggy….again, I am old!). Then a little plank work before we left the million dollar field.
Mosey toward the starting parking lot, but before we journey up the hill, stop for 10 merkins. Stay in position and on my command, jump up and run AYG to the cars. Once there, Hammer led the boys in more Mary while I fetched my telephonic device.
Ended with some Dolly!
That’s a wrap!
Moleskin:
Pop Tart mentioned on several occasions that it didn’t seem like I knew what was next and I was making it up as I went along. Gotta get up PRETTY EARLY to fool that guy!! I’m sure it was obvious from time to time. Not as much mubble-chatter today as usual. Did I mention Spackler and Semi Gloss were not there today? The FT crowd kept running by as we exercised….it was kind of annoying, like they were spying on us. Gummy had them running some 1.5 mile half-pipe thing across campus. Looked hard. #IhaventpostedatFTinthreeyears.
Thanks boys for dealing with me this morning! The air felt awesome with a little Indian Fall (probably not the best term, but you get it). We covered just shy of 2.5 today and my shirt was as wet as Mr. Brady’s after 10 miles so I think we got after it. Hope Runstopper is feeling better!
Thanks for a great take-out prayer Snowflake!
Announcements:
Labor Day Convergence at Cubthertransvylvaniexpeallidocioussome High School in Waxhaw from 7:00-8:00. This is the launch of the Waxhaw Region so please attend. No A51 workouts that day.
This wasn’t announced, but Hops tweeted yesterday that his dog was neutered yesterday…….on National Dog Day!! That’s like telling your kid there is no Santa on December 25th. By the way, sorry if I just ruined the Santa thing for you Pop Tart!
Hopper, out!
23 Pax for Bagpipe and 25 for Swift. Swift had a preblast and were highly organized. And then there was Bagpipe and YHC. My clear communication skills and the ability to assume clearly got the best of YHC. Since our Q did not show up and it was my fault I decided to lead the Pax in an old school Bagpipe style workout.
Disclaimer given. Then mosey.
Warm up
20 SSH’s
15 Merkins in cadence
10 Mountain climbers.
20 Imperial Walkers
YHC then decided to mosey the long way around Lochness and then had the pax count off into 3 teams. Stations around lochness were Derkins then Stepups and Dips. Group one was the timer and pushed the the other groups around the clock. 2 Rounds.
Same teams broke into the two pull up stations to do pull-ups until the next team relieved them. The timer group did 20 Merkins and 20 Squats.
Mary was done and Wingman and Udder questioned YHCs ability to cadence count. When YHC responded Wingman delivered an ab crushing response with the Dying Cockroach. Well played sir. In the end we did 2 miles and burned off last nights ice cream.
As always I appreciate the Pax letting me lead them in the unannounced Q. Each and everyone gave their best this morning. It was great to see several new paxv that came out and pushed themselves today along with an FNG KELLY.
Church On The Street needs 3 spots filled this Sunday.
Sandbox needs more volunteers for the Prom in concord.
Camping F3 Dads see channel.
Cars started to slowly trickle in and shadowy figures emerged from their air conditioned comfort. Second guessing their decisions to wake up, get dressed and blindly follow some fool’s idea of a good workout. Luck for me, I am that fool and I have that great idea, so I guess you could say I had the upper hand.
“And you’re gonna need it”
Quick DICCS/Disclaimer to appease the lawyers and we start.
Ickey felt our first movement was unnecessary and ill-conceived. I don’t disagree, but something told me to hold at the launch to preform 10 Burpees to start. Good thing I heard voices as LIFO extraordinaire, Scabby, jogged up to the circle just in time to move out.
Mosey out CCHS and down Little Ave, turn right on McMahan Dr, right on 51, right into CCHS and up the parking deck to the top. Circle up for a quick COP.
SSH, Windmill, IW, Mtn Climber and 1:30 plank
Mosey on down too far stairwell. Descend and get in the People’s Chair while YHC lays down the skinny on our Thang.
We start at the bottom, do 4 Merkins.
Ascend first flight, do 8 Merkins. Descend to bottom, do 4 Merkins.
Ascend first flight, do 8 Merkins. Ascend second flight, do 12 Merkins. Descend second flight, do 8 Merkins. Descend to bottom, do 4 Merkins.
Ascend first flight, do 8 Merkins. Ascend second flight, do 12 Merkins. Ascend third flight, do 16 Merkins. Descend third flight, do 12 Merkins. Descend second flight, do 8 Merkins. Descend to bottom, do 4 Merkins.
108 Merkins later and much heavy breathing we move over to the next stairwell. Repeato with LBC as exercise and reverso (top floor to bottom).
16,12,16 / 16,12,8,12,16 / 16,12,8,4,8,12,16 = 184 LBC
Move over to last stairwell and do Squat reverso again. (bottom to top)
4,8,4 / 4,8,12,8,4 / 4,8,12,16,12,8,4 – 108 Squats
Mary was called for as the six rolled in. All present and accounted for we took the long way around the stadium to Little Ave and back into the launch lot. Three-ish mins of mary and a final round of 10 burpees till time.
Chelms sandbagged till the Squat tower and Snuka worked hard to keep him honest. T-Claps to some very strong Respects. Mr McGoo is also in the 50+ club and was burning up some merkins.
Mumblechatter was loud and proud throughout the duration of said events. I expect nothing less. Strong words of encouragement from COT about 3rd F and finding your place in the community. Lots of opportunities to step up and take this thing to the next level.
T-claps to everyone that endured YHC’s 45 minutes of suck and I look forward to doing it again soon.
Udder out (five days later 😉
This was posted by Onestar but written by Fiji as he’s awaiting his login from almighty Posse. Since I’m posting this I will write the forward. Fiji laid down a tropical beatdown compliments of a deadwood inspired jack webb ala crawl-docks with a nice dark rum (er run) around the fields with a finality at the wall for some additional shoulder crush. For the record he’s a better dentist than a writer…but I’ll let you be the judge.
Disclaimer!!!
I am not a professional, you cannot sue me, f3, or Marvin Elementary!
Fiji CPR certified and has a cell phone!
Let’s Mosey over to parking lot by playground!!
Warmup:
Ready position, in Cadence on my count!! Exercise!
⁃ 10Imperial Walkers in Cadence
⁃ 15 Low Slow Squats in Cadence
⁃ 10 Mountain Climbers in Cadence
The Thang:
Mosey over the fence to B-ball Court
4 Corners
DockCrawls Ladder
1 Dry Dock, 4 Bear Crawls, 2 Dry Docks-8 Bear Crawls, repeat till 10 Dry Docks- 40 Bear Crawls: Modify to Lunges if needed,
All PAX survived the geese pop all over the court and braved the Bear Crawls, a little something out of Deadwoods closet, well done gents!
20 side shuttle hops in Cadence!
Mosey and do a lap around while soccer fields and end up at playground . Partner Up
Partner 1 runs around track and does 5 Mike Tyson’s mid way while partner 2 starts the 1-2-3-4 exercises. Rotate upon finishing each lap!
100 Derkins as a team
100 Step Ups as a team on benches
100 Dips as a team
100 Heels to Heaven
Mosey around parking lot and down to Marvin Creek entrance and up path back to school!
Line up on wall and do air press countdown from 30 to 20 to 10 to 5 and switching to 1 merkin and 3 donkey kicks
Finish off with circling up and have each pax call out workout till end!
15 Pax today!
Fiji, OneStar, Lazyboy, Illiterate, Boitano, Soft Pretzel, Das Boot, Dana, Goodfella, Hawkeye, Centerfold, Old MacDonald, Johnny Utah, Delta, FNG Matthew (Beeper)!!
Well work today!!
Has anyone seen Turtle??? I has been a long time since Turtle and I started Watchtower. It was the forth workout added to the Waxhaw area, and received it’s name because Jimi Hendrix is the GOAT. It has been awesome to watch this area grow into it’s own region. We had 28 at Watchtower and another 10-17 post at Bushwood.
As promised the workout was filled with mild running and primarily focused on body strengthening. Remember Train to go into battle and not to run away from it. I appreciate Zinfandel showing up in his Yankee’s attire with World Series tickets in his back pocket from General Custer signed by the Great Bambino.
I appreciate ya’ll letting me lead you this morning. We only covered about 1.8 miles running but we still put in work.
Announcements : Convergence this Monday 9/2/19; Please arrive early to assist in setting up and if you have not signed up for a duty check GroupMe for sign up genius.