12 PAX joined today for a tour of the well decorated high school parking lot and some great weather.Yet poorly planned high amount of running (Sorry Guys)
DiCC’S given
Hot Lap around middle school parking lot.
Warm up
25 SSH’s
15 Mtn. Climbers
15 Potato Pickers
Let’s mosey.
At path Suicides all the way down with 10 Speed Skaters at each light
6 Pax grab a rock from rock pile to bring to stations ( Yes I know there was a rock pile now t to the parking lot but figured were here to exercise might as well exercise)
Mosey to HS parking lot for Clock workout. Each Pax goes to one station and brings that work out while the PAX on the 12 o’clock spot runs a lap around the clock then rotate when they return.
The stations were…
1: Burpees
2: Heels to Heaven
3: Curls w/ rock
4: Mtn Climbers
5: Lunges w/ rock
6: Monkey Humpers
7: Goblet Squats w/ rock
8: American Hammers
9: Merkins
10: Bobby Hurleys
11: LBC’s
12 Lap around the Clock
Regroup return Rocks then Indian run back to COT with a jail break at the end.
Great push every body
Welcome to North Carolina, before you enter please note between June 1 and August 31st it’s oppressively hot . Like 5:15 in the morning in the 70’s with thick humid air hot. Picture taking a hot steamy shower and putting your clothes on without drying off hot. Not today though, today we reaped the benefits of some weather that came through this weekend and were able to workout in some cool dry air. So what should we do? We should run…..
And run we did:
Mosey on over to the front of the high school and do some stretches, SSH’s, and merkins for good measure. For those keeping score (15 SSH, 10 Merkins, Jimmy Dugan and calf stretches)
Fastest way out of the complex requires a wet grass hill much to the dismay of today’s special guest. Cross the road over to Champions Forest.
Alternating at each light do 10 merkins, 10 dry docks, then 10 Mike Tysons.
We then cut over to the best of Waxhaw’s subdivisions. Good news B&C’s, you’re still #1 in Mineral Springs. Lawson. Headlamps on, it’s time to go. We did stuff and ran. There were 14 stops for those keeping score, stop keeping score we only stopped so the 6 could catch up. I had some exercises that we would do but they were only to kill time, most were uphill out of the trails. There were merkins, BB situps, dry docks, speed skaters, and squats interchanged.
It’s always good to work towards a plan and have a plan ahead of time. This can cost you at times, we barely made it back in the allotted time but we made it none the less. Unfortunately this came with some consequences so special thanks to Bottle Cap for hanging with the six through out Champions, no Lou still no “s” as we pressed on for the last mile or so to make it back in time.
Welcome back Pyrex Money Ball, looking like a pile of dog poo as he comes in coughing and hugging on healthy people fresh and WITHOUT so much as socks that are covering his calves. There must be some magic juju in that Tennessee water we know it’s not thanks to the Coke products
Also, we tried to keep it quiet for the most part as we were running by people’s houses until Dasher started going door to door like Smokie in Friday trying to drop heat. All the PAX did great and we got around 5.5 miles in.
Next Monday is the official launch of F3 Waxhaw with a huge area convergence. The convergence launches from the football stadium parking lot. Help will be needed as we expect Posse to single handedly HC everyone from South New Jersey down to Boca Raton, FL a huge turnout. Here’s the link to sign up https://m.signupgenius.com/#!/showSignUp/8050849afaa28a6fe3-f3waxhaw
There might of been more but I was focused on getting back home to finally get rid of my kids after a grueling summer of “I’m bored” help get the kids on the bus for the first day.
I had to cancel Qing this site like 2 or 3 times. If I had called this one off Transporter was sure to write me off. Life happens! Thanks for being patient my friend. Let’s see what we did!
I arrived Viva Chicken about 15 mins early and checked google maps a couple of times, I wanted to be able to get back and not pull a Hooch! I knew that the pax that normally Q this site usually hit the deck but I wanted to stretch our legs a bit.
The Thang:
One mile mosey..7:10 pace. Even the 6’s held an 8 min pace just to keep up! It was good, well done!
Circle up!
10 SSH IC
10 merkins IC
10 IW IC
Leg stretch
Let’s Mosey!
Captain Therkin IC!!!
Yes we do abs, some, but not like this.
1 sit up/ 4 American hammers / 4 merkins after each set. 2/8/4, 3/12/4…all the way to 10/40/4
This was a smoker and always is. When I Q always plan to see a variation of this. The pax all forgot how to count. So I counted for them… Done!
Let’s mosey!
My plan was to mosey/run at least 1/2mile or more in between exercises. I wanted to hit at least 3 miles.
During this first mosey Alf asks, “Are we only going to be running?” With a little grin, I said nope..I have something coming up you’ll love.
We pulled into the HT parking lot and circled up.
Mike Tyson web. 1 MT / 4 squats, speed skaters or monkey humpers will work for the second set. They all suck! Done, Let’s mosey.
Donkey Kickoffs (shoot me now)
My typical routine consists of 10 DK with a 10 second wall hold and then a few squats or 1-2 merkins. I had a strong crowd today so I added 4 Merkins after each round. It smoked pretty much everyone. I checked my watch as we were on the 5th round and yelled recover, we still had to run back to COT. Let’s mosey!
Back to COT in time for a minute or two of Marry, although we were all good on abs.
Everyone killed it today. Alf, Transporter and Gerber has some strong paces on the moseys. Figi loves the Q and said he would be using some of the moves for his next Q. Thanks for letting me lead you guys, you’re a great group!
Announcements:
See the sand box on slack, Transporter or Soft Pretzel for detail on the upcoming prom.
Thanks Transporter for taking us out!
15 pax arrived at Calvary Church this morning for my Q. When contemplating my weinke yesterday at work, I wasn’t sure which direction to take it. With Flipper’s manifesto no longer providing the minimal guidance of light days and heavy days, I had complete latitude. As they say, too many choices can be paralyzing. Might as well go with an old standby – gear.
After a brief disclaimer and a welcome to our FNG (Rupert S., accompanying Boerewors), we moseyed around the parking lot to make Gummy happy. After that, we circled up for a little COP:
The Thang:
Split the pax into groups of 2. Group 1 performs a called exercise while group 2 carries various implements (large kettlebells, sandbags (40-80 lbs.), a tree limb, a keg). Each group gets a turn on the bells and a turn on the carries.
We broke it up a bit with 3 laps around the parking lot. Finally, we did two sprints, which were made more exciting by the slippery asphalt (I didn’t think it was possible to miss the cheese grater parking lots we usually find at our AOs). Gummy accurately called these out as time-killers.
Finally, we circled up for some Mary:
Time. Thanks to Gummy for the takeout in COT.
Announcements:
Skinny moley thing:
6 PAX braved the mist because they wanted to get knocked down, get up again, and have a lovely day.
The Warmup
Started by the covering near the picnic tables left of the school entrance.
The Thang
Moleskine
“I’m Your Captain” so “Say what you need to say,” we had our umbrella-ella-ella-ella-ellas ready for the rain that didn’t come, so we ventured out and did some running too. While running, some commented on how they love the cool mist in the air and wanted to “Let It Be” on their facial skin.
During twerkins (No “Womanizer”s here … see the Exicon for description … think Downward dog, then crawl “Your Humps” under the fence, then back under the fence because you changed your mind), some gents insecure in their manhood and bodily freedom needed to make a pact to not look each other in the eyes.
“My name is” Bullwinkle complained about merckens so we did lunges instead so he’d “Get a Donk.”
Some “Surfin Birds” declared their were adding “Lovely Day” to their Spotify playlists to listen to on each “New Day Rising.”
If you’d like some more inspiration for workout songs or for eating, check out the “Halo” circled over this blog post >>> “These 15 Songs Have The Most Repetitive Lyrics Of All Time All Time All Time All Time” http://www.vh1.com/news/23764/the-15-most-repetitive-songs-of-all-time/
El fin.
Announcements:
While preparing for my first Q, (VQ in F3 vernacular). I was initially thinking of ways that I could inflict pain and cause intense suffering take it easy and provide a solid workout to the PAX that so begrudgingly posted. Then I realized that these men are not here for a cup of tea or just to “workout”. They’re here for a F3 boot camp style workout. It’s why they showed up. It’s why they show up at 5:30 am on week days while most people are still dreaming of being fit. These men are here to live that dream! Which takes on another meaning than just working out. So the beat-them-down-in-order-to-build-them-back-up mentality kicked in and I went with it to hopefully fulfill that dream and so it goes…
Is anyone CPR certified and willing to place their mouth on another man’s mouth to breath life into them in the event the need arises? Yes
Is anyone carrying, on their person, a working communication device that is capable of contacting emergency services if the need arises? Yes
Each of you is here of your own free will. No one coerced or otherwise made you come to this place and participate in this activity.
I am neither qualified or capable of diagnosing injuries. Modify as necessary for your individual fitness level.
You cannot sue me, F3 or Nesbit park.
DiCCs delivered
Warm Up
Mosey up to Kensington Elementary Bus parking lot (the long way around) then circle up for stretching
The Thang:
“Hey Carb Load! What are those cones on the field”? I guess you’ll need to come to my next Q at Commitment to find out. Damascus was asking about partner carries earlier and I was hoping to oblige. Maybe next time D!
3.4 miles covered. Many calories burned. A lot of grumbling chatter. Mission Accomplished!
30 PAX (Rubbermaid brought the flag and did a trail run and way to push to get ready for your 50k) including myself posted today. Great work fellas and thanks for sticking with me.
I hope all of the PAX got what they came for and left feeling like their time was well spent. I heard a lot of chatter around the rep counts being variable and not easy to remember as well as the fact that I chose to do the work on wet grass rather than a parking lot. Maybe it would have been better on a parking lot, maybe not. Adversity and how you handle it is a good measure of a man. Though there were many complaints, everyone stuck to it and completed the “exercise”. I am thrilled that I finally was able to step up and lead this group of fine Men. Leading leaders is always easy because great leaders are even greater followers.
BB Call Outs
Announcements:
1: Runflat- Need Qs for Commitment for the month of September.
2: Fusebox- Wear your College colors to Commitment next week.
3: Zinfandel- Waxhaw Cleanup today after Commitment. Bring tools!
4: Name FNG- Greg Holencsak (Thanks to Wedding Singer for the post in GroupMe or I never would have spelled that correctly). From NJ, Office Administrator, Yankees (boo, GO SOX!), Giants, Norte Dame & Duke fan. Wore a wrestling shirt to his first Q so the F3 name is…. Turnbuckle.
Flash took us out. Great job little man!
Warm-up Circle
15 Side Straddles
15 Imperial Walker
10 ‘Mericans
15 Plank jacks
10 Peter Parkers
10 Steve Earls
Point A -> B Opening Set
A series of mobility, agility and sprint drills approx. 20 yards each way. Examples includes high knees, butt-kicks, side shuffles, bear crawls, duck walks, lunges and burpee broad jumps. The drill last about 15 min. Each time we finished a set, it was concluded with 3 merkins.
Tabata Time
4 min per set 20 sec work, 10 sec rest
Set 1 – Thrusters
Set 2 – Curtsey lunge with side arm raise
Set 3 – Peter Parkers
Set 4 – Flutters, arms up
Point A -> B Closing Set
Repeato of the above. Sprints to close it out.
Mary
Low flutter, high flutter and Rosalita
Moment for Mission
I originally took this Q for Sparta and was shifted to Peak 51. All good. Always happy to help. Original intent was a tribute to Strange Brew who is recovering from Shingles/Menningitis. Cheers to you and speedy recovery.
This was my second Q this week outside my SOB region. It’s always great to reconnect with some dudes you rarely see.
I have about had it with this temperamental tag list. I type, it disappears, then it comes back. We do this dance. I lose. We all lose. Paging Wingman. when you get done processing the 1000 Waxhaw backblasts from today, please open a service ticket on this item.
PAX: Gummy, Cage (R), Bulldog, TD, Scott Farkus, Puddin Pop, Schmedium, Fault Line, Double E, Cottontail, Cottonmouth, BLC (R), Homer, Harley, Horsehead (QIC)
15 at Kevlar, including a few #SIxFourteeners, took advantage of one of the last appropriate days of the year to wear white shoes.
Six Fourteener: siks fôrˈtēn er – A man who keeps plenty of gas in the tank during the course of a workout either by holding back, or simply refuseniking certain parts, such that he can sprint vigorously at the very end while others are running on fumes. See: Scott Farkus, Tackling Dummy
THE THANG:
SKIN SO SOFT:
The standard for acceptable COP exercises has gotten mighty, mighty thin. It was almost as if certain PAX were issued remote controls with a skip button, which they pointed towards me as I attempted to get everybody warmed up appropriately. I, for one, think that the traditional SSH (sans coupon, of course) is a fantastic way to get the blood moving around a little bit before a workout and shall not be deterred, although there was quite the void of alacrity in the air.
This morning, we were delighted with 66% of the TriFusenik posting, plus Gummy, filling in for #BIgHairyGloss and playing the role of Shemp Howard. Now we all know that Shemp < Curly , but at least it wasn’t Curly-Joe. That’s getting into Vance & Coy Duke territory. Also see: any Andy Griffith episode in color. We made it work.
Cage, who is pushing pert near 60 these days, had on some sort of black biker doo-rag. He looked like one of the Final Bosses from Double Dragon who had the girl kidnapped. He was moving too fast for me to use my jump-roundhouse. Cottontail finally knocked him out with a butter churn and we high-tailed it out of there. Ahhh . . . brings back memories of blowing in Nintendo cartridges so we could foul up my cousin’s Duck Hunt high score with a secret flashlight.
At one point during the 10/20/30s, (which as a sidenote Joker only has a patent on the variety that involves a lot of partner touching), Bulldog engaged BLC in a one-sided conversation. I’m suspecting that since the Dawg has a house full of relatives visiting from across-the-pond that his moderately-translatable accent has fallen into disarray to the point where most of us are only able to pick out bits and pieces. A “mate” here and a “pal” there and Bob’s your Uncle, you know the drill. Well, I’m not sure what BLC heard but it was possibly something about the high potash content in his fertilizer (you know, the K part) because he just deadpan looked over at him and ran off. Tower of Babel.
I hope you all enjoyed this break from BRR training. Soon will be the time for red-eyed wandering down the aisles of Ingles in search of chili-tater antecode and respite from the mysteriously wet port-o-johns where you dropped your blinky light and had to fish around for it on the floor. Good thing our team fell apart. Hannibal tried to set up a reunion weekend, but after 1000 group texts the final verdict was just he and I alone in the cabin at some point and we can do that just about anywhere.
And by the way, for you knuckleheads who are too cool to write backblasts these days. Here’s why they are important:
Gotta roll. These cassette tape recordings of the traditional service ain’t gonna listen to themselves.
HH
DICCS/Disclaimer
Cellphone, CPR, and do not sue me, the school, or F3 and modify as needed-
The Warm Up
Mosey around parking lot and down long road to front of high school and circle up. Announce today is about not leaving the 6 and staying together-– oops just figured out on opening mosey we left the 6- Damn it!!! Epic FAIL!!
15- SSH
15- Mountain Climbers
Plank Position for some stretching and elbow plank stretching
Calve Stretch
The Thang
Mosey to the around towards the parking lots and go to the second Alcove for some wall work.
100- air press then as a group and run as a group to the gates between the parking lots for 10 Mike Tysons then back to wall in Alcove
75- air jabs then run as a group to the gates for 10 Mike Tysons and back to wall.
25- Inverted Mountain Climbers run as a group to gates for 10 Mike Tysons and back to wall
25- Inverted Mountain Climbers run as a group to the gates for 10 Mike Tysons.
Mosey around parking lot and then cut through the school near the cafeteria for some bench work and table work
40 – dips run for 25 step ups and back to benches
30- dips run for 15 step ups
30 one leg raised dips run for 15 step ups
30 one leg raised dips run for 15 step ups
Circle up for a Bear Crawl line around the grasses triangle. ( this kind of sucked).
Mosey down the path to the circular island for some Derkins on the curb -Derkin and slide to your right 10 times then repeat 10 times to your left.
Mosey down path towards transporter shed stopping halfway for 5 heels to heaven while the group catches up…
Mosey to transporter shed for some light ab work – here is where counting got a little screwy due to lack of oxygen in my Little Chicken Brain. Sorry Boys
10 – Big Boy sit-ups – in cadence single count, cadence, single count- JUST DO 10!!
25 – crunches , LBC’s in cadence
10- Big Boy sit ups- single count
15- Crunches, LBC’s single count, cadence, single count.
10 – Big Boy sit ups- OUY..
15- Crunches. LBC’s single count, cadence.
10 – Big Boy sit ups- OUY
15 – LBC’s in cadence– FINALLY said it right and counted right!!
Mosey up path to the intersection on the trail for some more ab work.
25- Single count Flutters
15- Heels to Heaven in cadence, single count ( THE PEANUT GALLEY is really questioning The chickens counting abilities and mental compacity at this time– CHICKENS HAVE FEELINGS YOU KNOW!!)
25- Flutters Single Count
15- Heels to Heaven OUY
25- Flutters single count’
150 Heels to Heaven in cadence- FINALLY GOT IT RIGHT–WHEW!!…
Run back to start and finish with 50 Bobby Hurley’s- on your OWN!!!
Moleskin
As always I really enjoy leading this group of men and leaders within our community– today we had 23 LEADERS!!!. Although the workout was not seamless due to the Chicken going Weinkeless, and it showed in his counting and exercise callouts– BUT we still logged 2.6 miles, 40 Mike Tysons, 40 Big Boy sit- ups, 75 Flutters, 50 inverted Mountain Climbers, 130 dips, and the PAX kept moving the whole morning. Once again thanks for letting me lead this group for my ONE TIME this month– ain’t no Burpee penalty here… Although Doughboy almost had me convinced I had a violation..
Announcements
Christ’s Closet starts today and needs volunteers- Corner of Cuthbertson and New Town.
Clean up Downtown Waxhaw after commitment- around 8ish – park in Floater Lot. ( bring if you- have screw driver for weeds, back pack blower, gloves, rake, or shovel.
Help with launch of new site labor day– expected 150-200 people so sign up on sign up genius to help
F3 is not only for working out and hanging out- get out in community and lead in our community– Your brothers will follow up and help you.
Carb Load- VQ at commitment- 6:30-7:30
Twenty two men met up in the humid gloom at Olde Providence Elementary. There were no new faces (although some to me), the men were disclaimed and off we went.
Thang
COP – field behind school
Concession stand
Church
School
Mosey back to launch site for 5 minutes of Mary.
Announcements
New launch site at Cuthbertson HS on Labor Day. Base Camp, DMZ and the Matrix will be shut down on Labor Day.
Moleskin
COP started out a little on the rough side. Q called the first exercise as IW but started with SSH. There was an objection or two. Several men were thrown off, including myself, however we all recovered and were fine. Crisis averted. During the merkin part of COP, I noticed someone’s flatulence was also in step with the cadence count and it was mighty impressive. Puddin know anything about this? Puddin also advised that CMS is building a new high school on the back fields of OP. It should be done by next summer. The initial plan was to run the catch me if you can with the rocks. I called an audible and the rocks were replaced. Thank goodness – I didn’t want to deal with a mutiny. After the workout, Cotton Mouth advised a great way to cool off is to put two bags of ice under your armpits. Makes sense to me. Puddin further advised that a bag of ice could be placed under another bag to cool off. I don’t know about that one. I’ll have to take his word for it. Spackler what kind of vote response did we get for today’s workout. Was it a 6 or a 7? Maybe an 8? As we were departing the parking lot, several men noticed Semi Gloss and Motor Boat were somewhat disrobed in Semi’s car. Both were sharing genuine smiles of anticipation. I’m sure it had a lovely smell going into work. I believe it was referred to as a ‘burner car’.