Light crowd for heavy work
5 pax posted at Meathead this morning for some kettlebell work. For some reason, numbers are light these days. Maybe it’s the heat, maybe it’s all the running with BRR around the corner, maybe it’s the pax taking some vacation during the last gasp of summer. For whatever reason, they weren’t there and they missed out.
Chin Music, Header, and YHC met up at 5:00 for a 3 mile pre-run. They were kind enough not to dust me, but I definitely outsweated the two of them combined.
We circled up and YHC provided a legally airtight disclaimer. Seriously, Young Love would have been proud.
Warm up:
- SSH x 20 IC
- Merkins x 10 IC
- IW x 10 IC
- 2H swings x 20 OYO
The Main Event:
Singles work #1:
- 2H Swing x 15
- Clean & Press x 5+5
- 1H Swing x 5+5
- Clean & Squat x 5+5
- 1H Swing x 10+10 or 20 alternating
- Snatch x 5+5
- 1H Swing x 5+5
Partner up for doubles work (Unplugged went solo and might have done some extra work):
- Clean & Press x 3
- Clean & Squat x 3
- Clean & Press x 3
- Double swing x 3
- Clean & Press x 3
- Single KB Snatch x 5+5
- Clean & Squat x 3
- Double high pulls x 3
- Clean & Press x 3
Singles work #2 (try not to put the bell down during swings):
- 10 swings, 1+1 overhead press
- 15 swings, 2+2 overhead press
- 25 swings, 3+3 overhead press
- 50 swings, 4+4 overhead press – YHC made it to 35 swings before the hands gave out
Pax choice: repeat doubles set from above
We had a few minutes left, so we did some pax-called Mary:
- Voodoo – LBC x 25 IC
- Unplugged – Back scratchers x 10 IC
- Chin Music – Heels to Heaven x 10 IC
- Header – Louganis x 10 OYO
Time. Circle up for COT and a solid take-out by Header.
Announcements:
- Convergence on Labor Day (9/2) for the launch of F3 Waxhaw. See Slack, Twitter, etc. for details.
- YHC on Q at RockZero on Saturday. Dora on Q at Meathead next week. You don’t want to miss either one. I have no idea what I’m doing on Saturday and fairly certain that Dora is in the same boat.
Moleskine:
- Welcome to our site FNG Pee-wee. He was cruising the lot at Elizabeth Lane a few Saturdays and got flying EH’d by Spackler of all people. He posted the following week at the Saturday gear workout, then came to join us at Meathead for his first legit, on-the-books workout. Although he has a kettlebell, he left it at home. #facepalm
- Good to meet Unplugged, who joined us from Union County. He posted a few weeks prior, but YHC was out of town and missed it. He modified as needed to protect an old back injury. However, modified does not mean he didn’t crush it. He was doing deadlifts and extra reps the whole time. #strongwork
- Chin Music and Header are regulars at Meathead. Header is coming off a plantar fasciitis injury, but seemed to be running well. Chin Music partnered with me on the doubles and swung the double 20s (that’s kg, not lbs). Nice work. #coffeetalk
- Please sound off with any comments. Thanks for coming out this morning.
For goodness snakes
4 PAX enjoyed a slow f(l)at prerun and a total of 8 PAX showed up to a workout that at the end was described as “not so hard but annoying.” I’ll wear that one proudly! Disclaimer given, with extra emphasis that I’m only suggesting that you do the stupid things I ask of you, a few sandbags that YHC requested PAX bring shouldered, and we’re off.
Warmup
What kind of resembled a pack of trotting camels, PAX tried to mosey with sandbags on their backs toward the practice field. A brief stop halfway for a circle up.
- SSH x 20 IC
- IW x 20 IC
- Merkins x 15 IC
- Mountain Climbers x 10 IC
The Thang
Continue to the field and take a few minutes to set the stage. 2, no wait, 3 tires brought out and lined up alternating with 4 sandbags along the endzone. 7 PAX lined up with these, while the final one lined up at the end. Thanks, Atlas, for jumping all over being the first runner. Commence beat down.
- PAX with sandbags bear crawl over the sandbag, dragging it with them
- PAX with tires flip them
- The final PAX, with no gear, runs to the other endzone, around the goalpost, then takes the first position and everyone rotates
- Continue until all the gear has made it to the other endzone
When reaching the other side, I need to make sure I can get some mileage in too. I did just agree to run Ragnar, so what better time to start training than now?
- Line up at the sideline of the goal line
- Run the width of the field to the other sideline
- Side shuffle about 5 paces toward the other goal line
- Back pedal the width of the field
- Shuffle another 5 paces
- Rinse and repeat until reaching the other goal line
- To make sure we’re not favoring one direction of shuffling, shuffle all the way back to the start
Conveniently, we’re back at where we left the gear! Take a 10 count but PAX still look like they’re not ready to jump back on the gear, so YHC graced them with 10 burpees OYO before repeating the beat down.
Had to cut the final snake run a little short to make sure we could clean up the tires and get the bags back to launch with time. Made it back with a few minutes to spare for mary.
COT & Announcements
- Convergence at Waxhaw, Cuthbertson High, on 9/2 to introduce as their own region
- Speed for Need run on 9/14
- Sandbox prom on 8/30
- T-shirt orders for SOB and Waxhaw are open, IL to be created soon
Moleskine
There was some great mumble chatter out there today.
- When I called the group out for complaining but still doing the beatdown, something along the lines of “because the verbal abuse would be worse”
- Lots of chatter about how pretty AOC is
- I gotta admit I loved the groans when burpees were announced as a rest period
- My personal favorite I wrote in the intro, from Cobbler
- Discussion on how terrible life, and our shape, would be without F3… But nobody would mind that extra couple hours in the fart sack
Thanks everyone who made it out this morning, great work!
The FNG Who (Almost) Would Not Be Named
Thang
- Mosey in a quick circle by the track, down the hill, up the hill back to launch for COP: Seal Jacks, Low Slow Jump Squat, Lots of Low Slow Merkins and Planks
- Head down the hill to the path by the bridge for a bent half-pipe
- Up the path hill to the track – 10 x 180 degree jump squats
- Back down, 5 burpees at the bottom
- Up the road hill to launch lot – 10 x 180 degree jump squats
- Back down, 5 burpees at the bottom
- Repeat until you have done each hill 3 times
- On the bridge for People’s Chair with accompanying exercises (one leg up, other leg up, air presses, donkey kicks, etc)
- Mosey up to the track
- Extended Mary including LBC, Pistol Crunch R/L, Flutter, High Flutter, American Hammer
- Line up abreast facing across football field
- 10 lunge steps, 10 bear crawl steps, repeat to end of field, 5 burpees, backpedal to start
- 10 reverese lunge steps, 5 broad jumps, repeat to end of field, 5 burpees, backpedal to start
- Plank 6 inches until go, AYG to other side of field, jog back
- Plank 6 inches until go (called by Snooka), AYG to other side of field, jog back
- Partner up by the bleachers
- 10 handslap merkins
- Awkwardly run the stairs with too many people and not enough stairs
- 10
pattycakesitupswith your partner
- Mosey around the track avoiding all falling hazards and back down to bridge
- 10 derkins IC on the bridge (bad idea, terrible angle)
- AYG up the hill to launch
- Count off, announcements, FNG Naming
Moleskin
Beautiful 78 degree, 100% humidity morning at Hawk’s Nest. Someone expressed dismay upon realization that YHC was there to Q Hawk’s Nest instead of Fast Twitch. Fear was unwarranted – we got some good exercising in and my shoulders still hurt (probably because I don’t do enough boot camps, but this is besides the point).
Plan to hit Raintree was quickly abandoned when YHC saw the PAX count. Too many people wearing absolutely nothing reflective or lighted (lit, litten, illuminated!) to go onto any road, let alone that road. We found plenty to do anyway, with an awkward moment here and there.
As a quick aside, for the benefit of future Qs, I’ll list the exercises that the PAX of Hawk’s Nest do not like to do – seal jacks, jump squats (low slow or 180), burpees, pattycake situps, lunges, reverse lunges, broad jumps, pistol crunch, derkins,
As a quick aside, for the benefit of future Qs, I’ll list the exercises that the PAX of Hawk’s Nest like to do don’t complain about too much – merkins, bear crawls, American Hammers. (And by the PAX of Hawk’s Nest I mean Spackler and Semi-Gloss.)
One Eye gets the MVP on the half-pipe – dude was flying. Snooka took the cake on the football field. Hops injured his calf during COP and needs to take lessons from Snooka on aging gracefully. Everyone was pretty darn good at sitting against a wall.
None of us were good at naming our FNG (especially YHC). It got bad enough that he was trying to help name himself at one point. My recording has it at 4+ minutes of naming. Someone finally came up with Dreyfuss. Mike and his wife are recently empty nesters and Mike is from Ohio. Dreyfuss is the dog from the 80s sitcom Empty Nest. Not sure on the OH connection. Either way, Mike chose a tough first workout and hung in there. Awesome work!! Hope to see you back often. Welcome, Dreyfuss!
Fun times. Thanks for playing along on Tuesday. Some of the names above were at Fast Twitch running fast with Astro. Missing one name. Younger guy who left right after workout in a black truck. Sound off if it’s you or you know who it is.
Announcements
- Rosie made the Cross Country team at App State!! T-claps to him for staying the course, training hard, and performing when it mattered to make the team.
- F3 Waxhaw Regional Launch Party – F3 Waxhaw is becoming an official region on 9/2 (Labor Day).
Come celebrate the hard work these guys have put in and wish them well on their launch as a Region at a convergence at 7 AM at Cuthbertson High School. Food & refreshments (including coffee) on site immediately following the workout at 8 AM.
Please bring some clothes or toys to donate to Christ’s Closet.
Regular Monday workouts in A51 and SOB will be closed for the convergence. See Slack, Thin Mint or Posse for questions and more details!
Hooked on Counting
For some reason YHC still tries to get to the site early on Q days. Not sure why since nothing has changed, but I did and still can’t beat Mr. Magoo. Not sure if he is living in his car or does intense stretching while in the driver’s seat, but I’m coming for you. Mermaid rolled up soon after and we started talking about how YHC stepped on a fishing hook while in the ocean 2 weeks ago. As I felt something attached to my toe but having no idea what it was, I reached down and grabbed and pulled whatever it was (the line) and, well, set the hook as any good fisherman would have done. As I sat in the Urgent Care 1 hour after arriving to the beach barefoot and in a puddle of ocean water and sand, I took some pretty gnarly pictures. YHC had hoped to start this BB with said picture, but apparently wingman and udder do not trust me enough to upload media. Picture coming to a COT near you.
The remaining veterans rolled up (Haze running in, see previous BBs for jokes), Brilleaux was on time, and a brief disclaimer was given, sufficient if you will, but haters gonna hate.
COP
Mosey to the Anvil Coliseum by the finest turf in A51 for COP.
- IW x 15 IC
- Mountain Climber x 14 IC
- Squats x 15?
The Thang
The Gummy named Anvil “patio” of concrete there at the entrance of the new building would be home base. We would run out across the parking lots, perform various exercises and back to the patio.
Round 1 – Triple Dime at the Fields, 10 Monkey Humpers at the bottom of the hill, 10 jump squats at the top. Ran back to patio and 10 merkins.
Round 2 – 30 step ups (15 each leg), 20 dips, 10 decline merkins at the hot box, 2 times through. Ran back to patio and 10 merkins and 20 LBCs.
Round 3 – Was supposed to be some core knee ups with feet in the swings, hanging leg lifts and pull ups but the playground was closed. So outside the fence we did 30 Freddie Mercury, 20 plankjacks. Ran back to patio and 10 merkins, 20 LBCs and 30 walking lunges.
Round 4 – 30 curls, 20 push press and 10 tricep extensions at the rock pile, 3 times through. Ran back to patio and 10 merkins, 20 LBCs, 30 walking lunges, and 40 squats.
Round 5 – 30 split squats (15 each leg), 20 dips, and 10 incline merkins at picnic tables, 3 times through. Ran back to launch for Mary.
Mary
- LBC x 20 IC
- Over Under x 20 IC
- Heels to Heaven x 20 IC
- Flutter x 20 IC
- Held plank for a minute
YHC took us out in prayer
Anvil needs some Qs, sign ups here. https://www.signupgenius.com/go/10c0c4fa5ae28a0fa7-anvil
Moleskin
I enjoy the workouts where the group stays together the whole time, allows for some good continued chatter. Except the chatter today focused on YHC’s counting. So I hard counted a 14 one time and a Triple Nickel is a 5 count, and maybe we even switched from LBCs to Freddie Mercurys in the middle of a count, just keeping the PAX on their toes. Although I think I did get an “atta boy” from Haze as I started with Imperial Walkers, so I got that going for me. Also some good Mermaid fishing conversations and I think Haze and Puddin were talking lowcountry towns at one point. At 39 years old, YHC took what I think is my first War Baby notation with King War Daddy Snuka still going strong.
The plan was to have a focus area at each station. Legs on the hill, shoulders/arms in the hot box, core in the playground and bicepts/arms with the rocks. The picnic tables were a bonus. But with the playground closed, other modifications, and squats and lunges added to the patio exercises, it ended up being more leg focused than I had intended. I feel that part today.
If I was allowed to post pictures and if I tracked my runs on Strava, I’m pretty sure the picture drawn would have resembled a hand, #funfacts. Maybe we’ll do that one again.
Weather was extremely humid and muggy. Someone said cooler days at ahead, but hard to believe at this point. That means today was a no-go on the Mr. Magoo yellow jacket.
Everyone Loves a Good Redemption Story
F3 Waxhaw is no stranger to stories of injury-related workout tragedies. Whether it’s the infamous “calf heart attack”, pulled back muscle, hurt shoulder, can’t get through a workout without visiting a porta-john, or a six-foot-high all black hidden speed hump we’ve all seen them. Yet there are times when redemption comes along to make us all feel just a little bit better about the workout we now call F3 Waxhaw.
Redemption can take place. Take for instance the 2016 UNC Tar Heels Basketball team. They suffer a crushing loss in the national championship game from a last second three pointer. Fast forward to April 2017 and their redemption story is complete in Glendale, Arizona as they cut down the nets as National Champions. Nothing could be sweeter.
Take the 2007 New England Patriots. Perfect season, team of destiny? All of America is rooting for them. Nothing can stop them, right? Total gut blow loss to the Giants in the Super Bowl XLII. One they probably still cry themselves to sleep about. Don’t even think about mentioning the name David Tyree in New England. Fast Forward to the 2011 season and redemption can be theirs with another Giants matchup in the Super Bowl XLVI. Perfect redemption story as they stop Ahmad Bradshaw from making a 6-yard game-winning touchdown with 57 seconds left in the game, Patriots WIN and Tom Brady, NOT Eli Manning is named Super Bowl MVP. Redemption is theirs!
May 17th, 2019 I was pre-running at 5:00am before my Floater Q when I took a turn down Arbor Dr. It was dark, I was running on the left side of the road and I totally bit it on a nasty beast of a road hump. Took two huge chunks out of my knee that are still scarred up and 3 months later I still can’t kneel on my right knee without pain. Could today, August 22, 2019 be my redemption story? Could I, with the PAX’s help, come face to face with the Arbor Dr. beast?
18 men and 1 half man made it out to downtown Waxhaw this morning.
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Mosey across Main St. to the Cupcake Queen parking lot to circle up
Warm-up:
- Side Straddle Hop x 20 IC
- Merkins x 10 IC
- Imperial Walkers x 20 IC
- Calf Stretch x 15 seconds, flapjack
The Thang:
Mosey to the side of South Main Street BBQ
- Run down S. Providence St. stopping at the 4 side streets and stop sign at McCain St. for 15 Merkins, 75 total.
- Circle back for the six
Mosey to Wall on the side of South Providence School
- 10 Mike Tysons on wall
- Run Bad Idea hill to cemetery
- 20 Squats
- Run Bad Idea hill back to school wall
- 10 Mike Tysons
- Run Bad Idea hill back to cemetery
- 20 Squats
- Circle back for the six
Mosey to cemetery for quick speech on not taking life for granted and living each day to the fullest. PAX seemed motivated and fired up after hearing these words.
- 30 LBCs
- 10 Burpees
- Run to death trap speed hump for 20 Monkey Humpers
- Run to stop sign at Old Providence Rd.
- 20 Squats
- Run back to death trap speed hump for 20 Monkey Humpers
- Run back to cemetery
- 10 Burpees
- 30 LBCs
Mosey to top of Bad Idea hill
- 20 single count speed skaters
- Run Bad Idea hill to school wall
- 10 Mike Tysons
- Run Bad Idea hill back to cemetery
- 20 single count speed skaters
- Run Bad Idea hill back to school wall
- 10 Mike Tysons
- Circle back for the six
- Plank
Mosey to start of S. Providence St.
- Run up S. Providence St. stopping at the 4 side streets and stop sign at South Main Street BBQ for 15 Carolina Dry Docks, 75 total.
- Circle back for the six
- Plank
Mosey back across Main St. to the AO, few minutes left.
- 20 American hammers
- 10 Big Boy sit-ups
- 20 American hammers (single count)
- 10 Big Boy sit-ups
- 30 American hammers (single count)
- 5 Big Boy sit-ups
Done!
MOLESKIN:
Redemption was in the air today, how sweet it is! Everybody, myself including conquered the Arbor Dr. speed hump beast. Not only did we tame the dragon but we totally mocked it with our Monkey Humpers butt shaking in its face. Now I know how Tom Brady felt after finally defeating Eli Manning in Super Bowl XLVI.
In all seriousness most of us have had our struggles with injuries over the years and it’s tough to not be out there in the gloom with everyone else. If you are healthy take time to enjoy the suck of being out there and if someone has been out for a while reach out and encourage them to come back out because it’s not always easy to come back after taking time off.
Bad Idea hill really sucks and felt worse than normal today, maybe it was the humidity. Everyone did a great job pushing though the workout and staying together. There was a nice breeze when we made it to the cemetery and I hope everyone enjoyed the temporary break from the soul crushing dead air. I have to give credit to Bread Bowl for coming out to what he had to know (unless his dad didn’t tell him) would probably be a run heavy workout. Keep pushing and coming out little man.
Thank you for the opportunity to lead at what is actually my favorite sight location.
ANNOUNCEMENTS:
- TONIGHT – Clyent Dinner is moving tonight only due to school event at Cuthbertson. It will be located at the largest of the 16 Lawson clubhouses. 2306 Lawson Drive. Starts same time at 5:30pm and post workout hoppy hour will still be taking place!
- Take group photos to send to marketing after every workout and send to directly Zinfandel
- 8/24/19 – THIS Saturday F3 WUC Adopt-a-Downtown Waxhaw Clean Up sponsored by F3. 8-10am and park at the church where we meet for Floater (Waxhaw United Methodist Church). Bring rakes, dustpans, backpack blowers, and people.
- 9/2/19 – F3 Waxhaw convergence at Cuthbertson High School. Sign up link on GroupMe to help with all aspects of the convergence.
- Goodfella is probably still concerned with everyone staying hydrated with the heat and humidity. Please hydrate and hydrate often. If concerned, scared, and unsure of your current hydration status please send pictures of your urine color directly to him for analysis (multiple pictures throughout the day is not only acceptable but encouraged).
Tabata Tuesday (I mean Wednesday)
13 PAX showed up on a wet and soggy morning at the Maul. 14 if you include the parking lot street sweeper guy. Maybe we can convince him to join one of these mornings. I didn’t sleep a wink last night, like a kid on Christmas Eve, in anticipation of my VQ. DIICS delivered just like I’d rehearsed it, and away we went.
Warm-up
Mosey to lot in front of movie theater for a quick circle-up.
- Merkins X 7 IC
- Peter Parkers X 15 IC
- Hillbillys X 15 IC
- Mountain Climbers X 20 IC
The Thang
Mosey to hill adjacent to theater next to dumpsters. 11’s with Merkins at the bottom of the hill and Squats at the top. Mary if you finish early. Afterwards, crossed Elm for a nice downhill recovery Mosey to the bottom of the Murderhorn. Assembled PAX for Indian Run/Catch Me if You Can instruction.
Indian Run up Murderhorn and back to base.
- Last guy in line to do 3 burpees then sprint to tag the next “last” guy before running to front of group. Repeat.
- Intended for 3 total trips up and down Murderhorn, but after much mumblechatter only did 1. Last trip up Murderhorn back to launch consisted of 5 burpees at every light post.
Circled up @ base for one 6 minute round of Tabata burpees. 20 seconds of all-out work followed by 10 seconds of rest. Repeat for 6 total minutes.
With time running low, we finished up with you-call-it Mary
Moleskine
Takeaways from my first Q:
- keep it simple, the less instruction needed the better.
- don’t forget to record name-o-rama. Big thank you to Mighty Mite and Brexit for helping me remember everyone.
- Looking forward to more soon!
Mistakes Have Been Made
After this morning’s disgusting humidity, more than ever, I can’t wait for the frigid cold workouts of the upcoming fall and winter. But nonetheless ten dudes showed up, busted their butts, and walked away a little stronger than they were before.
While talking about my DICCS, I wanted to be sure to point out that our sets are not a race. A lot of times I see folks (Myself included) sacrificing form to keep up with the cadence of the Q, the guy next to them, or to get to the assigned rep count as fast as possible. So I wanted to be sure to tell everyone to take it slow and focus on form to prevent injury.
Then it was time to get going.
The Easy Part
We started off with a nice little mosey up to Cuthbertson Rd and then back over to Mount Chiseled where we did the following:
- Side Straddle Hops – 20
- Imperials Walkers – 20
- Merkins – 20
- Mountain Climbers – 20
There’s Been Worse Ideas
From there we jogged back to our starting location and partnered up. With either a set of ten or twelve pound weights, one partner would run while the other would do the exercise. Each of the following was done for two sets each.
- Moroccan Night Club
- Presses
- Shoulder Flys
I’d HIIT That
After our shoulders were thoroughly wrecked, we headed over to the gravel where I had set up a multi phase series of stations. One person ran to the Five Stones front doors for cadence while everyone else rotated through a series of exercises. To provide more diversity in the movements, as someone looped back around through the stations, they would swap phases to a different set of exercises.
Phase One
- Bicep Curls
- Kettlebell swings
- War Hammer
- Tire Flip and Frog Jump
- Rope Jumping Jacks (w/ rope)
- Tricep Extension (w/ dumbbells)
- Slam Ball
- Man Makers
Phase Two
- Dumbbell Deadlift
- Gobblet Squat
- J-Los
- Tire Drag
- Alternating Jump Wave (w/ rope)
- Chest Press (w/ dumbbells)
- Slam Ball Throw
- Man Makers
Moleskine
Dear diary, set up went quicker than last time, but thanks to the high humidity I was drenched by the time I got to talk about my DICCS. Workout was executed pretty smoothly without any hiccups and minimal grumbling.
I’m coming up on my one year anniversary with F3. Many days that I post, I feel like the weakest, slowest, and most out of shape guy in the group. As someone who never played sports growing up, in part due to health issues but also because I was too busy trying to impress the ladies with my rock & roll skills, I’ve never seen the apex of my fitness potential.
While I still have a long way to go, F3 has been the one fitness program I’ve been able to stick with for longer than a few weeks. Now as I prepare for the Spartan Sprint in October I am pushing myself as hard as possible in hopes of completing it without having to be carried across the finish line. As a personal fitness goal, I hope to complete the trifecta next year, and I wouldn’t be able to even see that possibility without you lovely bunch of nuts.
Over the last couple years, I’ve wrestled on and off with depression and what we often refer to as “sad clown syndrome”. On multiple occasions I have told my wife that if not for the psychological benefits of working out with you gentlemen, the camaraderie of our coffeeterias, and lately the uptick in opportunities to serve and give back, I don’t know where I’d be mentally. F3 is so much more than a morning workout, and I hope all of you who show up understand that.
Truly thankful for each of you.
Announcements
Tons going on over the next few weeks:
- 8/24/2019 – Clean up in downtown Waxhaw. Sign up link on GroupMe.
- 8/30/2019 – Sandbox Prom. Sign up to help serve as security and ushers to help terminally ill kiddos.
- 9/2/2019 – New site convergence at Cuthbertson. Sign up link on GroupMe to help set up, tear down, provide food, and more.
- 9/14/2019 – Prostrate Cancer Run w/ Speed for Need. An anonymous donor has paid for twenty spots, so sign up to run for free! Link is on GroupMe.
- 8/23/2019-8/24/2019 – Christ Closet is taking donations of clothes. Se Akbar and Legalzoom with questions.
Glider made a point to call out Cat Fish this morning for not picking up a cigarette since he started F3. Getting his buddy out is also what helped get him back out, as he hadn’t hung out with us since April. Great work Cat Fish, I know that ain’t easy to do, and you’re doing great work.
A Maintenance Man and his Tools
I must admit I have been very nervous and anxious at the same time in the coming days of my VQ. Ever since the day I was asked Told by Dancing Bear I would be Qing the butterflies have been dancing. The New site at New Town is still bring out great numbers for a Tuesday and I had the pleasure to pop my ole cherry with 22 men and one of those men just happened to be a FNG from the Great Large Lot Neighborhood of The Briars and the Crest ( Another Briarcrestian, Bammmmmm). Welcome Round-Up- a 15 year old.
DICCS/Disclaimer
I was a little nervous in front of the group for the first time especially going over my DICCS in front of them while half of them where still talking and getting caught up on the weeks events- But finally the troops settled in and started to listen to my DICSS
Cellphone, CPR, and do not sue me, the school, or F3 and modify as needed-
The Warm Up
Mosey in front of school down long road and circle back on sidewalk along New Town rd. and then circle up around flag pole.
12 SSH
12 imperial walkers
12 potato pickers
Calf Stretch
and we are off…..
The Thang
Mosey from flag pole area down long road until we are three light poles away from stop sign.
light pole one – 20 squats on your own
light pole two- 20 American hammers on your own
light pole three- 20 squats on your own
stop sign- 20 squats on your own
Run back to start for seemed like a good idea with the good old merkin air press – jack webb style – 1 merkin /4 air press– get to 10 merkins and 40 air presses– This turned out to be quite terrible and thanks to Zinfandel and a few others who helped with the counting.
Mosey to back of school and grab some wall
10- donkey kicks and 1 lap around track
10 – Mike Tysons 1 lap around track
10 – Hills to Heaven 1 lap around track
10- Flutters 1 lap around track
After a little warm up laps we went into 4 corners around track ( 2 times)
corner 1 – 10 big boy sit ups
corner 2- 20 squats
corner 3- 20 LBCS
corner 4- 10 Merkins
After a little track time it was time for more wall work
25 air presses and 25 cadence count air jabs ( 3 times) thanks for those counting as I was winded.. yikes!!
one more lap around the track before a little Mosey back to COT for 4 minutes of random exercises- heels to heaven, flutters, and Box Cutters
Moleskin
Today I wanted to push myself to finally Q while also keeping the PAX moving. I fee like everyone gave it their all and with the humidity pretty much sucking— it was like running in a chamber with no air.. I am ready for the fall cooler weather…
A few call outs from today. It appears Swimmers as taken the bait from DW, ZIN and Dana and now he has a vest- Nice work man . Gump ( aka little Swimmers was crushing it today). Zin and Dana brought out their vest so they would not be out done by Swimmers- nice work fellas. Deadwood still has one pace- Fast and Furious- nice work. Chipotle, Big Tuna and Ricky Bobby- hell of a push today. Thanks to Dancing Bear for making me do this today and also thanks to him for riding home with Zin so his white shirt did not saturate my car. Carb Load, Easy Button and Shake-n-Bake like the three amigos you fellows are always up front and helping pick up the 6 – thanks fellows.
Announcements
Saturday- Spit shining down town Waxhaw after coffeeteria
FNG- Caden Losier AKA Round -up– awesome work young man- Puking in the bushes on first workout is AWESOME!!!
Thanks to Dancing Bear for taking us out
Five Stones is starting back up at 6:15- men’s forged group
DW and Rubbermaid- trail run at 5am Carolina tread trail
Prostate race 09/14-19- check groupme for sign up- it is free someone sponsoring it for F3
Chiseled- Legalized on Q
A Fun? Re-Run
10 Pax braved the humid/somewhat rainy 71 degree morning gloom for my first “official” Bushwood Q (I had an unofficial Q a few weeks back… more on that later). Disclaimer given and we were off.
Mosey around “big bus lot island”: 18 Moroccan nightclubs, 9 SSHs, 18 Imperial Walkers, 9 Merkins, Upward Dog, Downward Dog with leg swing, Calf Stretches.
The Thang
** Disclaimer ** … due to travel last week and lack of planning time I had to fall back on some of the exercises I’d tested out at my unofficial Bushwood Q a few weeks back (sorry/not sorry to those that attended both).
OK, as most of you know by now I’m not the “fleetest guy afoot”, however, I decided to take the Pax on a slow mosey “off the grounds.” Everyone appeared to enjoy the sights while doing Bomb Jax ladder (first cul-de-sac, increase by one at each driveway on the right… these were a “fan favorite” during my unofficial Q), Bobby Hurleys ladder (second cul-de-sac, increase by one at each driveway on the right) and Speed Skaters ladder (third cul-de-sac, increase by one at each driveway on the right). We then reversed course with a run back to the Bushwood bus lot doing a Burpee ladder at each lamp post.
Upon arriving back at the big bus lot partner up… clydesdale with gazelle. Partner one does bear crawls around the outside of “the triangle of death” (three cones spread out in a large triangle) while partner two runs to the wall does 10 donkey kicks and then sprints around big bus lot island back to the triangle. Switch partners upon finishing each lap around the island. Audible called after 2.5 laps.
Grab some curb for some Jack Webbs consisting of “La-Z-Boy” merkins (reverse hand placement merkins works the biceps)/LBC’s combo for 9/36 “holes.”
Moleskin
A little too much chatter during the neighborhood portion of the workout but overall we all got through it. Thanks to everyone (especially Bottle Cap and One Star who helped with counting) who came out in support of my first Bushwood Q.
Announcements – 1. Last day to purchase the new “F3 Waxhaw” T-shirts. 2. Bottle Cap reminded everyone about being respectful to teachers etc. during workouts on school campuses once school starts. 3. Convergence on Labor Day weekend (Saturday at 7AM, Cutherbertson HS), details to follow.
La-Z-Boy took us out… say what!?