Easter in August!
7 Pax showed up for a very hot, late Easter basket themed workout. After our warm up routine we split into two teams. We had baskets spread out in two lines, one line for each team, 3 baskets in each line. Each basket had 4 exercises in it. One pax had to run and get an exercise from a basket and bring it back (up and down the hills), then the team would do that exercise while another pax from the team ran to get another one. 12 exercises per team.
Next we stayed in our teams and one pax from each team had to jump rope while the rest of the team ran a lap around the parking lot. Went through the team twice so each pax got to jump rope twice. Had to move the jumping and the running route into the shade of the school, it was too darn hot!
Next we did a triple nickle routine. Three baskets spread out (in the shade). We ran along and stopped at each basket and did 5 reps of an exercise on the way down, and then 5 reps at each basket on the way back, total of 30 reps per exercise. We did merkins, American hammers, smurph jacks, burpees, and low slow squats. That was fun…puke break.
Our last routine was The Zoo. We did bear crawls for about 35 feet, 20 LBC’s, bear crawl back, 20 Bobby Hurleys. Then crabwalk across, 20 LBC’s, crabwalk back, 20 Bobby Hurley’s. Then frog jump across, 20 LBC’s, frog jum back, 20 Bobby Hurley’s, then inchworm across, 20 LBC’s, inchworm back, 20 Bobby Hurley’s.
We did do a group photo which I had a hard time getting to the timer due to the fact that I couldn’t really see straight after all that dumb stuff we just did. Then we named the FNG, who is Blue Screen’s 20 year old son. We named him Nair because he wears Short Shorts (think of the commercial). He did great and hopefully he’ll be back on a morning when it’s about 15 degrees cooler!
Doesn’t everyone LOVE Donkey Kicks??? Especially at The Floater
Well it all started yesterday evening on my way home from work. I called Deadwood asking for some information. It kind of went like this. Deadwood, “Hey, I want to go that school past the snowball place that has that curved wall and basketball courts. What street do you turn down again?” Deadwood: “Let me look it up real quick. It is McKane Street. Don’t worry, I will be up front and will get us to the school. Then we can hit bad idea. It is right there. Why don’t we meet up for a pre-run?” Me:”Hell no”
So 5:12am came and the other Site Q came to grab me. It also happens to be the only Site Q at the workout. As usual Zin lives up and says the PAX as well pull in, “Part the ways, Royalty coming through!!”
So DICCS were given and we were off the mosey.
Mosey to the parking lot next to womens club for circle up for a Dana Ab workout.
20-SSH/20-Heels to Heaven/20-Flutters Hands raised/20-American Hammers
Mosey down main turning right on McKane to the wall. 1 squat and 4 donkey kicks adding 1 squat and 4 donkey kicks until we hit 10 squats and 40 donkey kicks. Thanks to Deadwood for leading the PAX so we didn’t get lost. HA.
Mosey to bad idea. 10 monkey humpers at the bottom and 20 speed skaters at the top. Do it twice. circle back for the six.
Mosey over behind the school to the large blocks. 10-right leg step ups with a calf raise, 20 dips, 10-left leg step ups with a calf raise, 20 dips. In between each set do a lap. Circle back for the six.
Mosey over to the B-Ball court. Line up on the touch line, I mean baseline, whatever it is called. Line up for defensive shuffle. do 5 times and light jog back.
We have 7 minutes for a long mosey back to COT. The Q thought we had time but we ended on Hooch time. My bad y’all.
Hope everyones legs are feeling it. Everyone pushed hard and definitely left sweaty.
Announcements
F3 Dads is still happening this Saturday at Dogwood.
F3 Dads camping trip this weekend.
August 24th is Waxhaw cleanup look for signup or ask Zin/Legalized
August 30 Sandbox event look for sign up on slack or ask Transporter. Helps terminally ill children.
Thanks to
Sparta – Preblast for 08-15
The Bermuda Triangle of Terror!
Head to the Scout Hut
Mcdowell St. .1 L
S Trade St .5 R
STOP at Far Exit of Matthews United Methodist (scout hut). Fast guys run parking lot while waiting on Six.
Get first Set of Called Exercises (Set 1)
Partner up and run together.
Approx. Total Mileage .6
Head to the Far corner of Covenant Church
Fullwood Lane 1.0 mile R
NOTE: Feel free to cut into Covenant Church parking lot if busy traffic on Fullwood Lane
Route 51 .2 R
Corner of Covenant Church Lane by Porta-John
Do 1st Set of exercises OYO.
Fast guys run in parking lot while waiting on the Six.
Get 2nd Set of Exercises (set 2)
Approx. Total Mileage 1.8
Small Triangle 1
P1
Covenant Church Lane .3 R
Treverton Drive (last road of Covenant see sign for Covenant day school) .2 R
Fullwood Lane .2 R
Route 51 .2 R
P2 – Reverse
(*) Meet in the Middle for 10 handslap merkins
Meet back at Porta-John, do Set 1 and Set 2 of exercises
Fast guys run in Parking Lot waiting on Slow guys.
Get 3rd set of Exercises (set 3)
Approx. total Miles 2.7
Small Triangle 2
P1
(Right) Route 51 .3 R
John Street .5 R
Christ Covernant Church Lane .4
P2 – Reverse
(*) Meet in the Middle for 10 handslap merkins
When you meet back at Porta John, do 1st, 2nd and 3rd set of called exercises.
Fast guys run in Parking Lot waiting on slow guys.
Run to SunTrust at 345 West John St using Christ Covenant Church Road .5
Approx Total Miles 4.2
Small Triangle 3
West John Street .2 R
North Trade Street .3 R
Main Street .4 R
Irwin Lane .1 R
P2 – Reverse
(*) Meet in the Middle for 10 handslap merkins
Approx Total Miles 5.2
Time check: If there are greater than 5 minutes let then do 1st, 2nd, and 3rd set of called exercises again.
At 6:10, all run back to Launch point which will be approx.. .5
Approx Total Miles 5.7
When what to my wondering eyes should appear…
It was like diving into a swimming pool. To say it was moist out there would be an understatement! So good to be back at the infamous Matrix on Monday morning. I have been at the new AO Asylum for the last six months, as it is only a quarter of a mile from my house. Also, Asylum hosts Q-School immediately following at the Wesley Chapel CFA – of which I highly recommend! Needless to say, when I was tapped by Poptart to Q, I jumped at the opportunity!
After passing out some swim caps and giving a disclaimer coupled with some horrible COP, we ran over to the next parking lot. When what to my wondering eyes should appear, but a white board with twelve building exercises, many laps and a few tears!
Moleskin: We had some great classic rock rolling this morning. We may have heard Steve Miller Band a few times. The chatter was light at first. Alf was leading the charge and would not be caught. It was great to see Double E. With his new digs it is only a few miles to get over to The Matrix. Witch Dr. gave his boy a Billy Ray Cyrus mullet cut for his senior pic. Tebow brought an FNG we name Red Light as he is from Amsterdam. Too easy! Squid had his usual perfect form. Thanks to Poptart for the opportunity and Double E for the takeout!
Counting is hard, so AMRAPs are easy?
I’ve led the PAX on numerous bootcamp style workouts, but leading a gear workout was new territory for me. So when Fuse approached me about leading the fine men of Chiseled I said yes, but I knew I’d need to do a little research ahead of time. What better place to go than the the tried-and-true back blasts of the leaders before me.
You always feel a bit of sadistic pride when the PAX groan upon the announcement of the next exercise. Or grumbling following a previous one. So I delved deep into the back blasts to determine what the PAX hate love the most at Chiseled and added that to my weinke.
DiCCS given. Notice given: There will be no counting today. Instead, we do As Many Reps As Possible (AMRAP) and focus on proper form. If you’re doing a Merkin, keep your back straight, bring your chest to the ground, then fully extend your arms back to the plank position. Don’t cheat yourself. Again, there’s no counting today so you’re better off doing 10 GOOD form Merkins (or whatever) than 20 with BAD form.
Warm-up:
- Mosey around Mt. Chiseled. Hey, I’m a gazelle, so we can’t have a 0.0 day
- Each PAX grab two bricks from the back of my truck then circle up for some fun
- 1 minute each:
- Side Straddle Hops (with bricks)
- Lunges (with bricks)
- Mountain Climbers (on bricks)
- Speed Skaters (over bricks)
- LBCs (holding bricks)
- Burpees (with bricks)
- Squats (with bricks)
- Box Cutters (holding bricks)
- Carolina Dry Docks (on bricks)
- Curls (with bricks)
- Rosalitas (con ladrillos)
- Mike Tysons (lol with bricks)
- Flutters (bricks!)
- Merkins (hit the bricks!)
The Thang:
Now that we’re 20 minutes in we should be good and warmed up. Drop your bricks off in the back of my truck and partner up.
- Stations:
- Hair burners with 35 lb plates – This serves as the timer for the other stations
- Dumbees – Burpees with 10 lb dumbbells
- Jack Webbs – Merkins/Air Presses with big bricks
- Man Makers with 10 lb dumbbells
- Goblet Squats with cinder blocks
- American Hammers with 12 lb dumbbells
- Turkish Get Ups with a 20 lb slam ball
- Tire Flip
- Parking lot lap – with 12 lb dumbbells
- Half Lap – with 40 lb buckets
- Dips at the fire pit
- Supines on the rails
I wasn’t sure how many PAX would show so we ended up with a lot of extra stations. I knew the Hair Burners would be a crowd favorite, but a surprise second was the Turkish Get Ups. I’ll be sure to add both of those to future weinkes.
Moleskin:
Two firsts for me today: First time leading a gear workout (had fun, will repeat) and first time without a prescribed number of exercises. A few other Qs (I’m looking at you Swimmers and Shake-n-Bake) have made mention recently on using proper form and I think that’s pretty important. I think sometimes we all get so focused on finishing the called number of reps that form can suffer. I know I’m guilty of that, so today was a day to forget about the numbers and focus on form.
Shout out to Ole Macdonald and Showgirl for stepping up and nursing a PAX back to health. Almost had some #splashedmerlot…maybe next time.
Another shout out to Fuse for getting there early to help me get the gear out and to the other who stayed around afterwards to help put it all away.
Announcements:
- F3 Dads @ Dogwood Park on Saturday 0900 – Bring your 2.0, boy or girl, ages 3-14ish
- F3 Convergence – Labor Day @ Cuthbertson High School – Huge event expecting 150+ PAX. Parking near the football fields
- Waxhaw Highway Clean Up – August 24th 0800-1000 @ 200 McDonald Ave, Waxhaw – Sign up here
- Speed For Need – ZERO Prostate 5k – 3rd F opportunity on September 14 – See Swimmers or check GroupMe for sign up info
Thanks Fuse for taking us out
A little grass in my Gunga Galunga
Tee times started at 5:30am and 11 golfers showed up, 9 of which adhered to the proper dress code (#CollaredAndSleeveless). The other 2 will be forgiven this time since they were apparently scarred from their military hazing days.
DRIVING RANGE:
- DCCS given
- Working with weights so modify as needed
- Keep up with the group in front of you
- “Cart Path Only
- 2 lap mosey to COP
- SSH x 18
- Merkins x 18
- Peter Parkers x 18
- Lunge Squats x 9 each leg
FRONT NINE:
- Pace too slow so group was asked to split into Threesomes
- Group 1 (shoulders): 2 guys squat thrust large weighted golf bag, 1 guy shoulder press small weighted golf bag or hand over hand weighted golf club
- Group 2 (Cardio): Either jump rope or agility ladder (2 up 1 back)
- Group 3 (Chest TIMER): Hand release Merkin wave to 72
- Group 4 (Abs): WW2 sit-ups with side/forward ball toss
BACK NINE:
- Mosey to track
- Gopher search: Hop over/crawl under partner x 10
- Par 4: P1 Maktar N’Dyaiye until P2 Sprints lap
- Par 3: Pull-ups x 10 while P2 does Merkins
19TH HOLE:
- Mosey to wall
- Head Shoulders Knees Toes x 9
- Balls to Wall shoulder taps x 9
- Let’s play that hole again
GOPHERSKINE:
- Bushwood is a great new AO. The goal is to bring in new PAX from SOB/Area 51/Waxhaw. Please be intentional and reach out to friends, neighbors, co-workers, etc. DISCLAIMER: The recommended dress code is Collared Shirts and/or Sleeveless
to ensure Judge Smails stays annoyed with us caddies. - Great to see Delta back again. As usual, he was there early to do his
puttingstretching routine - Good amount of talking
in the backswingtoday; found out that Illiterate and Hollywood share the same love of heavy metal music - The grass is always a fan favorite. Who knew that Marvin doesn’t pony up for grass that doesn’t itch . . . What kind of country club do they run?!?!?
- Kudos to Mad Dog for showing up despite having a hitch in his giddy up. Call out to all of you who use the excuse of an injury to not post . . . Don’t let that jester’s voice define you.
SETTLE THE BETS:
- YHC shared the cliff’s notes version of the recent F3 podcast with Slaughter. All PAX are HIGHLY encouraged to take 20 minutes (on 1.5x speed) to learn about where we’re going as an F3 organization and the possibilities of what we can do together as a group of leaders in our communities. It’s perfect timing to understand and think about the BIG picture as we launch our new Region. Listen to Podcast here
- LazyBoy and Illiterate warned all dog owners to be vigilant about the water that their pups are drinking; there is an algae in standing water that can be deadly . . . Marvin dog owners should be safe since they apparently serve sparkling water to their dogs.
THANKS TO ONE STAR FOR TAKING US OUT
Bipartisanship
15 (you know who you are) escaped the comfort of their cool and crisp homes for the warm, moist blanket known as Hawksnest. It was a special morning.
Disclaimed to the best of my abilities.
Jogged down to the track for a quick warm up on IW’s, LSQ’s and MC’s.
The Thing
Parter up starting on the track on about the 50 yard line. Partner 1 runs one way around track and up the path to the field house. Partner 2 the opposite. Combined 50 merkins at the top. Meet back at bottom for combined 50 dips. 3 sets of this.
Mosey to soccer fields for 4 corners of stomache’ work x 2. ‘We’ did flutters, dolly, rosalitas, backscratchers and H2H. If you did them right you did 90 of each except for H2H where you did 120 reps.
Mosey down hill towards parking lot stopping short for 7’s. Merkins and Jump Squats
Finished with a couple extra credit Mary reps while we didn’t wait on FT guys.
Close to 3 miles by my watch.
Moleskine
What a beautiful morning. 76 degrees. High humidity. Glorious. Expected a cast of characters and they didn’t disappoint. What started out very cordial pretty much stayed that way throughout minus a few outbursts. Gloss began with apologizing for coming in hot as he wasn’t satisfied with his poop this morning. Too much cheese yesterday. Chelms graced us with his presence so obviously I had to ask him his thoughts on Epstein. Before he could say a word, Gloss makes the outstanding observation that if there is one thing that Republicans and Democrats can finally agree on it’s that Epstein didn’t commit suicide and that the FBI will not get to the bottom of it, ever.
Enough of the politikin.
#SpackledPuddinGloss was in full effect today with one of the triplets at the helm. None of the 3 disappointed with their lackluster performance. What wasn’t lackluster was Beto’s (aka Deep Dish’s), adherence to commands. He lives by the saying, “if ya ain’t trying yer cheating” which goes against everything in the Trifusenik Guide to Life Success – pg 2 halfway down.
Good to see Motorboat continue to fall for Gloss’s tricks as he carpooled yet again to HN. You should have seen those sweaty messes squeeze into Gloss tiny Acura after the workout. Can only imagine the fromunda that radiates from the interior. And if Motorboat doesn’t start shaking his head and making the motorboat noise soon during name-o-rama I’m calling for a name change.
Jet Fuel is back from the Japanese Youth World Cup of Baseball held in Houma, Louisiana of all places. His son and their team, The South Park Indians, won the whole damn thing. JF’s son was named MVP.
Pop Tart shared his disappointment that today wasn’t easy. No, no it wasn’t. But you could have made it so. The group isn’t closed – #SpackledPuddinGlossPopTart.
Whoever the hero from FT was that bum rushed the circle during announcements. Kudos to you kid. Way to finish strong.
Announcements
Check Slack or the The Twitter for Labor Day convergence stuff. I just heard it was in Egypt and toned it out.
Sat 8am – Chelms and Barracuda will be on WFNZ radio talking about how to “Put Tools in Schools”. Or something to that matter.
Aug 30th – Sandbox – Concord Prom event – need volunteers to push kids in wheelchairs down the red carpet. Check Slack
Breathing Through a Straw at Watchtower
Somehow, long ago (not sure when) I was put on the schedule to Q at Watchtower today. I think back to the days of Watchtower at Weddington HS (RIP!), and in Wesley Chapel at the Target Shopping Center (RIP!). How could one workout have 3 separate locations in the past year? Well, Newtown Elementary has turned out to be a great AO, as evidenced by the (21) Pax who decided to see what YHC had in mind.
We knew it was going to be a nasty sweatfest at Watchtower today, but didn’t think it would be as bad as it was. The plan was typical…Speed + Strength + Core, but the Speed portion may have suffered a bit at the hands of Humidity today.
The THANG:
Bluetooth Speaker on…F3 Playlist updated and ready to roll with the familiar “Rocky” theme to start, followed by plenty of AC/DC, Queen, The Doors, Journey, and Recalculating’s favorite NJ Bon Jovi! Let’s get this rolling, fellas.
Long warm-up lap around the front of the school and back to the lot. In the lot we did:
- (20) SSH IC
- (20) IW IC
- (20) Plank Jack’s IC
- Quick Upward + Downward Dog Stretch, Runners Pose + Prayer Twist
- (15) Peter Parkers IC
Mosey to the front driveway for the beginning of what would suck for the next 38 minutes. At each stop sign (2) and light pole (4) do the following:
- (10) Jump Squats + (5) Jump Squat Twists
Most of us felt the quads burning after (60) Jump Squats and (30) Jump Squat Twists…a new sequence for YHC.
Mosey to the Flag Pole and Circle in front of the school for…Merkin Ladders! Start at (10)…work down to (1). Brutal.
Mosey to the wall for:
- People’s Chair
- Alternating Leg Extensions
- (10) Mike Tysons
Mosey to the side of the school and the Bus Lot. Partner Up for:
- P1 (150) LBC’s / P2 Run to middle of buses + (1) Burpee
- P1 (100) Heels-to-Heaven / P2 Run to middle of buses + (1) Burpee
- P1 (50) American Hammers / P2 Run to middle of buses + (1) Burpee
- Done!
Mosey to the Track for (1) full lap. At each corner do (10) Dry Docks.
Mosey to the Hill next to the track for “7’s” consisting of:
- (6) Merkins at bottom
- (1) Burpee at top…and so on, and so on!
- Done!
At this point, it was pretty clear we were all smoked from the humidity, and sucking wind. Great work pushing through it, fellas.
Mosey to the parking lot for one last set of exercises. Jack Webbs!!! Typical Merkin + Kneeling Air Presses from (1)/(4) up to (10)/(40). Done!
Moleskin:
It is always a privilege to lead, and the F3 Waxhaw Region has some awesome guys coming out to workouts day in, and day out. I’m amazed and encouraged by the consistency of the Pax, which makes me realize I can always step up my game and not make excuses for skipping a workout. The fitness and intensity level has increased so much, and it’s evident to all who post in Waxhaw. Even “the Six” isn’t much of a Six anymore, and there was not much gap left today between the Gazelles and Six. Nice job, fellas.
We have a great opportunity and blessing to lead more men to F3 to experience all that is good and right when men get together for some Fitness, a lot of Fellowship, and mix in some very important Faith component. I challenge the Pax to dig deeper, search your heart and soul for the purpose God has put on your lives. Imagine what could be for our families, our workplace, and our community if we put the same intensity and focus on preaching the Gospel without ever saying a word, as we do in workouts! We all have a chance to impact someone with a kind word, showing an interest in someone, asking one more question after “How are you doing?”, and encouraging your brothers to tighten up in all areas of their lives.
I’m always up for talking through overcoming my own life challenges and obstacles to become a better husband, father, brother, leader with anyone who needs to. This is still a work in progress and I fail everyday, but we need to make our Misery our Ministry and help our brothers out. Keep working hard, fellas!
Announcements:
- F3 Dad’s Camp this weekend.
- F3 Dad’s will still take place at Dogwood Park on Saturday for those not able to attend Dad’s Camp.
- F3 Waxhaw Region Launch on Labor Day. All hands on deck to pull this off!
- Prayers for Credit Score’s mom as she awaits the results of testing. God Bless her, brother!
- YHC took us out in prayer.
¡Pura Vida!
After a quick Disclaimer, we were off at 5:30AM sharp for a mosey towards the front of the school, enjoying some Hi-Knees along the way, to a COP warm-up.
SSH x 25, Potato Picker x 20, Mountain Climbers x 15, Calf-Stretch (each leg)
Thang
Mosey to school entrance & partner-up. Round #1 Partner-1 do Dips until Partner-2 runs the Oval, flapjack Round #2 Partner-1 Step-ups (one-leg) until Partner-2 runs the oval, flapjack Round #3 Repeat #1 Round #4 Repeat #2 (opposite leg)
Mosey back to parking area for a partner-race around lot to meet half-way for Hand-Slap Merkins x 5. Repeat exercise 3x.
Mosey to Rock-Pile and Partner-1 grabs a lifting rock, while Partner-2 planks. Partner-1 does a Pax-called rock exercise, while Partner-2 runs to the second light and back. Partner-2 returns, repeato 2x, then return rocks.
Mosey further and turn left towards lower ball fields. At gravel lot, Squats 10x, run up the hill onto the soccer field for Monkey Humpers 10x. Rinse & Repeat 3x.
Mosey towards the restrooms to grab some wall for some quick air-presses 25x. Begin heading back to COT at 50% pace, stop at 3rd light to plank waiting on Six. From plank position, AYG back to the COT!
Moleskin
Doughboy & Red Bull posted today after spending 10-days in Costa Rica. It reminded me of that country’s mantra of Pura Vida, which means Pure Life. This struck me as appropriate as these 30-men were chasing one another in the dark to push their bodies and spirit. Thanks to Rockwell [& Posse] for allowing me to lead these fine men. A big thanks to Strawberry for making the trip down to UC to support the Q.
Announcements – Bushwood Launch, wear your Golf Attire. Convergence on Labor Day Monday for Union County to become its own Region. Finally, Church on the Street needs volunteers for Labor Day Weekend. (Hit up Strawberry for instructions.)
That’s a Peach Hun…
It was a tepid early August morning. For the inaugural captains choice Bushwood invitational. 27 PAX…. converged on the very clean very pristine hallowed ground of Bushwood. The Q’sIC descended to the new ao in a supped up clown car complete with tunes only appropriate for such an occasion ready to lay down a 9 hole round of beatings on the willing participants. Complete with the uniform required and as we all know collars up sleeves off. Aka the “Bushwood uni”. A rowdy group of ragtag PAX hooted and hollered all pining for some recognition for being early, dressed appropriately and the promises of new laundry in the form of sleeved Bushwood tees.
The warm-up
A mini mosey to the parallel parking lot for a circle up of SSH to the tune of 50 ish with a crescendo of the finale of the I’m all right song by one Kenny Loggins. Followed by some imperial walkers x20. Then a alternating calf stretch to loosen up the lower body as that’s the most important part of the golf swing. The teachers pet is a.k.a. the band of sleeveless were tasked with retrieving some lifting rocks while the balance of the packs moseyed to the bus parking lot (aka the course) for nine holes of wedded partner bliss.
The Thang
The course: 9 holes 3:45 per hole with a 15 second break to change holes. MeanWhile partner runs the lap around the course.
The scoring:
2 laps as a team=bogey
3 laps as a team=par
4 laps as a team=birdie
5 laps as a team=eagle
Course layout:
1.) ssh
2.) squats
3.) merkins
4.) monkey humpers
5.) curls
6.) Carolina dry docks
7.) alt lunges
8.) burpees
9.) shoulder taps
The victor:
The team that completes the most laps in the 36 minute workout time. Good luck fellas….you’re gonna need it.
The reward:
Respect oh and a Bushwood shirt for you and your partner.
The moleskin
One of the great benefits of being the Q on this one was that I got to run around and listen to everybody complain about each station it was magical. Not to mention the clown car served as a Mulligan which made things intersting.