Paxlix
12 Men ran to through grass to Publix.
Hats off to pre-runners Happy Meal, Wild Turkey, Atlas, Bounty Hunter and Cul-de-Sac. 2+ miles of extra credit!
COP
Standard warm-up with the exception of Steve Earls (squat + hill billy)
THANG
On the way to to Publix, we stopped in the grassy lawns of BCC –
Sky humpers
15s and 50s – dips, Incline and decline ‘mericans + mountain climbers
7s – burpees and heels-2-heaven
Stand by your Man around Walgreens – P1 does merkins, P2 squats run to next corner and switch x 2
Rock work – curls, overhead press and tris x 7 and 14
Mountain climber – bear crawl – plank jacks
Finish with sprints
Moleskine
I’d like to take this time to bring up a few notes from the workout
– In the 6+ years of Stonehenge, we’ve never gone so far north.
– Frehley’s is “allergic” to grass and ran on his own. Fair enough.
– As I leaned against a fence plank, I broke it. #beefy
– Cul-de-Sac found the rock pile and it was a nice break in the miles
– Kirby pulled a Cheddar and nearly missed the work out. Thx to Billy Goat for bringing him back.
My Body is a Wonderland
Why must I sign up to Q after a long weekend or a late night. Maybe I will never learn but for my 27th I had to explain my wife that I couldn’t bar hop after John Mayer. Plus I needed to go home after soiling myself due to the fact I locked eyes with John during his guitar solo of “Slow Dancing in a Burning Room”. Boy is a dreamboat…..I digress.
I’m tossing and turning all night in fear of sleeping in. I wake up at 530. Go through my routine. Start driving to the Nesbit and about 10 minutes into the drive I realize Brutus, Banjo, Gummy Bear and Dancing Bear are in the back of the minivan. I blurt out “oh sh*t, how long have you guys been here?” Maybe I did over serve myself last night. We made it there safe-ish.
Holy, lot is packed. Familiar and new faces. Deep breathe. DiCCS given. Ugh. I’m not ready for this. Too late. Let’s get it.
THE THANG
Mosey to the Circle. Not necessarily in this order.
1. 20 x SSH IC
2. 20 x Imperial Walker IC
3. 10 x Morroccan Night Club IC
4. 10 x Merkins IC
5. Jimmy Dugan
6. Calf Stretch
7. 20 x Deep Slow Squats IC
8. 20 x Mountain Climbers IC
Mosey to the elementary school for a mini-Murph. Break into 4 groups. 5 rounds. Cluster of misunderstanding. Called recover after I completed my 5 rounds. #selfish
1. Run around 2 laps
2. 5 Pull-Ups
3. 10 Merkins
4. 15 Squats
Mosey to model home. 1 x MTs & 4 x Squats up to 10 and 40. This took a while but it’s a deep burn.
Mosey to clubhouse. 10 x Big boy sit-ups. 1 x Carolina Dry Docks. Reduce and up by 1 each round. I felt like DW trying to count, embarrassing.
Mosey down Trail to circle for a mixture of exercises to close out the workout. Thanks to everyone called on for the assist here.
MOLESKIN
I’m yet to learn my lesson so I will just keep burning the candle at both ends. Today was brutal for everyone and I appreciate each of you pushing, circling back, motivating and just getting after it. It’s a pleasure to lead you fine men.
Welcome our bud from Indian Land, Double Respect….Hard Drive! Welcome our FNG Plumber’s Crack as well.
Shout out to Carb Load, Posse and (checks notes) ME for completing the Octuple Challenge! Drinks of your choice at the next gathering for posting at all 7 workouts in a week and coffeeteria. Your Octupus Stupidity Badges will arrive in the mail in the next 6-8 weeks. The challenge is open to all PAX but you can only cash in once! I’m running this until my wife says “stop it!” but most likely until the end of the year.
Thank you Bottlecap for taking us out!
ANNOUNCEMENTS: (way too freaking many, so some basic highlights but ask questions if you want more info)
• Still looking for new Qs for our August Challenge!
• Sign ups for the Iron Pax Challenge today but more details to come: https://f3greenwood.com/ironpax-form/
• September 2nd Convergence to kick of new region – F3 Waxhaw. Expect to have massive participation from many regions and is a can’t miss event. 7 am at Cuthberston (park by football stadium) with onsite Coffeeteria to follow at 8 am. More details to be provided and assistance needed from Pax to make this an Epic Event. Check GroupMe to see how to get involved
• Christ Closet preparing back to school giveaway on Aug 16/17. Ackbar to provide more details
• And other things….
Here’s your stupid backblast
11 or so pax came out for the makings of a dumpster fire. I am sending this from my phone so pax listed here. Stipe, motorboat, Spacklepuddingloss, yeti, proehl, gummy, hammer, heartbreaker, Smokey,
Money to top lot and do some work
15 IW -Spackler did 2
15 mountain climber – gummy did 4
15 Merkins – pudding and motorboat…..well you get the idea
Run across the street to the Smithfield road. 4 corner partner work.
- Derkins. LBC’s
- something and WWII sit ups
- jump squats and merkins
Run back across to the play—- scratch that. They were doing work and the sprinklers were on. 18th green at 8 or some crap. Anywho. Run down to the mountain. Partner work.
- Merkins. 100
- lbc’s. Whatever.
Mosey.
Run back to the bleachers. Up down up down up down up down. Etc….. other partner does called exercise.
Track work. Partner race. Two times
Suicides on the field.
Mosey to start.
Mary
Fin.
Stupid observations.
Well I don’t typically post on Fridays because that’s my gym day but regardless ductwork gets me on the calendar so here we are. I messed up several times because I didn’t know where I was going and there was a building in the way.
There was some discussion at hydra about the ultimate frisbee stuff. Hard pass on that. Had the whole refusenik clan in attendance today. Was good to see puddin spack gummy and motor boat as well as a few regulars who weren’t too impressed with my workout.
The four corners across the street seemed to be a crowd pleaser. Don’t know if they have been over there before but whatever.
The grandma mountain and and bleachers was an Omaha because they were doing a bunch of work there. Freaking A Yeti. Tell them to stop building so out free workout can have a place to run.
Smokey has a purple pac man shirt on so there’s that. He is still as fast as lighting.
Proehl is amazingly fast. He partnered up with Pudding which was well hilarious for gummy spackles and me.
Hammer was upset about the no ultimate thing. Sorry man. I only play cool sports.
Motorboat about dies but we brought him back fro the brink. It was something.
On to the fng. Dan Knezevic is a good friend of old motorboat and myself. Lives in the hood and has been doing some sick yoga for a while and I told him it’s time to join the boys. He is…well….fast. I told him to slow down or he was going to get a girls name. I over heard Spackler ask him who his girlfriend from high schools name was. Anyways. We started with gumnut from the jacka$$ crew but quickly diverted. Motorboat tried to get him to say Rose but that was squashed. We ended up with Stipe. No not from the REM lead singer but from a mixed martial arts or some crap. I don’t know. Read it here. https://en.m.wikipedia.org/wiki/Stipe_Miocic
Good times were had by all. Gummy and spackler have been giving me crap so here is your backblast
A flute with no holes is not a flute, a donut with no hole is a danish. An Impromptu Q with no Backblast is Bushwood
17 Pax joined YHC were on the tracks for a train ride around Cuthberston. With Pax showing up Zin sees the portable speaker and shrugs shoulders knowing we will be toting around campus this morning. With few minutes to go before 5:30 quickly review DICCS and also remind pax that for today’s round we will be observing Floater rules meaning you hear a train you start doing burpees.
Warmup:
Form 2 lines and Burpee Indian Run around the front of the school down to the baseball fields. Front of the line carries the speaker overhead and passes to new leader of line. Once all pax complete in one line pass speaker to other line to carry.
Quick circle up
- Smurf SSH
- Imperial Walkers
- Merkins
Thang:
7’s along on the hill by the field. Fence squats at the top and Merkins at the bottom by circle. Part of the way through series we had our 1st train roll through Cuthberston. Stop and do burpees until train has left, and continue with 7’s.
Once pax completed series recover at top of hill and circle up for quick ab series.
- Laying on back leg swings left, right, center x 10
- Boat/Canoe
Recover and back to 2 lines for Burpee Indian Run to football field parking lot. On way over train crossing gates light up and time to burpee until train has cleared the tracks. Run to 1st corner and do 10 x Freddy Mercury, run back to start. Run to 2nd corner 20 x Freddy Mercury, run back to start. Do all four corners of parking lot.
Recover and form 2 lines burpee Indian run to stair case. 1/2 way through 3rd train comes rolling through Cuthberston. Continue burpees until tracks are clear. Once arrive at stair case everyone find a spot on the stairs.
Continual calf raises for 1 song (Rollin’ by Limp Bizkit). Alternating between feet forward, toes pointed in, toes pointed out, single leg.
Recover and burpee indian run run with speaker alternating who carries it to front of middle school. Once there partner up. 1 Pax goes to right around island, 2nd pax goes to left around island. When you meet alternate each time between 5 x handslap merkins and 5 x handslap burpees. Complete 2 sets of each and recover. Just about that time is when final train came through the station for the morning and last round of :30 sec of burpees. Once tracks are clear jog back to start.
Fin
Moleskin
While on hiatus YHC had plenty of time to stand on the bridge downtown Waxhaw and use his bionic ear to capture the optimum train sounds to include in music selection for optimal burpee output for his August Q.
- Believe Chainsaw may have paid the young whipper snapper Sprinkles to change the music and put on AM radio station on the old transistor radio during initial indian burpee run.
- Heard Posse say that our corners were slowly turning into a tighter spiral on each round (modify as needed)
- Bottlecap was sure to flex(??) for post pax picture
Announcements
- September 2nd Convergence to kick of new region – F3 Waxhaw. Expect to have massive participation from many regions and is a can’t miss event. 7 am at Cuthberston (park by football stadium) with onsite Coffeeteria to follow at 8 am. More details to be provided and assistance needed from Pax to make this an Epic Event. Check GroupMe to see how to get involved
- Christ Closet preparing back to school giveaway on Aug 16/17. Ackbar to provide more details
- August Q challenge continuing on. If you are not signed up and interested see a AO Q to get on schedule. Still need few more to complete roster
- Bushwood officially open on Tuesday’s at Marvin Elementary. Backblast are optional – So I got that going for me, which is nice
Feels like the first time
So a week ago I went to my first Clyent Dinner. There was only three of us and the weather was ideal, so when Bottle Cap said that I could (should) Q this week I remembered Q’ing Adelphos last summer and thought it would be a good idea. Or at least it seemed like a good idea at the time, I’d help contribute to the August Single Q Challenge and it’s always a gift to lead…scary as hell and as soon as I remembered my VQ at Watchtower and second Q at Outland I started to have a lot of doubts. I’m not fit enough to lead, what about my Achilles, what if a bunch of pax show up, what if no one shows…scary as hell.
So I made a commitment and I am fit enough to workout and I had a great time getting my butt handed to me by Legal Zoom and Bottle Cap last Thursday. Even if no one shows up I Q (Adelphos) and I just need to be flexible with the wienke.
So here’s the plan…Tour de Cuthbertson: run around the campuses repeating some of the more memorable parts of my workouts there; dips over there, box jumps over here, lifting rocks, supines, don’t forget that hill, burpees back there, oh and don’t forget that trail, et cetera, et cetera, et cetera. Wait there’s another challenge? The Octopus? I can incorporate that…
So here’s the plan…Tour de Cuthbertson with eight stations. Wait it’s going to be hot as blazes and the Site Q says let’s keep it shady. Time to tour the school and look at where the shade is around 17:30-18:15. Okay so there’s a lot more people at the middle school around 6pm than I expected. That’s okay the high school seems quiet and shady – perfect.
So here’s the plan…warm up around the middle school and head over to the high school for the main event. The high school entrance is shady and has that nice small loop right in front of it – perfect. Wait there is a new challenge: 7 workouts in six days and a coffeeteria….my workout will be one of those… there’s going to more than three pax. Oh shiitake mushrooms.
So here’s the plan…high school entrance, partner up… wait what can I do with eight??? I keep coming back to crazy eights and running around like crazy fools… I have that F3 deck of cards just collecting dust.
Wait…Yella wants to run 10km the night before my Q. We need to prep for our OrthoCarolina 10K coming up on the 17th he says… I just ran a 5k Tuesday night… Okay I’m down, let’s do this! Maybe Posse was right, maybe I am a moron. We get back from the run and we’re both wiped out. Yella is threatening bodily harm if I include a lot of running or most anything involving legs. I keep thinking about running around like crazy fools and crazy eights. Modify as needed brother.
So it’s Thursday and I am praying for God to show up and give me strength to lead these mighty men and not be afraid to be vulnerable and look like a crazy fool but have a blast doing it. I’m praying and driving and pothole and problem. I have blown out one, maybe two tires. As providence would have it I’ve just turned on Cuthbertson road…the school never seemed so far away…and no shoulder. So I’m driving and watching and hearing the chunks of tire flying off the car. I ask God is this how you show up and show out?
YEP.
Yella shows up just behind me and we head over to the rest of the pax. Only one tire shredded. Thanks God. Wait…what are all these people doing at the high school? Gonna have to figure out another plan.
I’m sticking with the deck of cards, the modified crazy eights, and the running around like crazy fools. I’ll figure out the rest with my brothers.
The Warm up
Some SSH and mountain climbers… I’m in a hurry and distracted by the tire and the amount of people both pax and bystanders.
Let’s move on to The Thang; where ever and whatever that is. Over to the high school, and two alcoves that we can run around and stay shady. Luck of the draw helps me keep my heart rate up… I hear it in my ears and I’m feeling like merlot could be in my future. I’ve got to keep working on my fitness.
We are near the car so I shut down the work out early and we all your over to see the tire. Site Q makes the call to take back most of the pax to our starting point while four HIMS put NASCAR tire changers to shame. We grab the refreshments from the car and head back to the rally point. I’m blown away by the attendance and effort and servant hearts of my brothers. Then I proceed to mess up the name-a-rama and circle of trust and everything else that I’m supposed to do to close out the workout.
Thank you for letting me attempt to lead you. Thank you all so much for letting God show up and show out.
Hiphopopotamus* Mix Tape
After fending off @zinfandel ‘s weinke – peak attempt, semi DiCCS were given. I think I hit everything but we’re in an empty parking lot… or so we thought…
Warm Up
We were on our Warm Up mosey to the Five Stones sign and back when the howl of a suburban wolf hound split through the mumble chatter. An omen?
20 Ea IC:
SSH
Imperial Walker
Morocan nightclub
Mountain Climber
Merkins
With the warm done, mosey to the Corolla to pick bricks for the…
Second breakfast warmup
What?! a second warm up? Much like the first but a little more intensity ’cause… bricks
20 ea IC
Hiphopopotamus* : picture a SSH with arms and legs criss – crossing in front… with bricks.
*not in the exicon that I can tell, but it should be … and it now has a name for which I cannot take credit:
this one features some fashionable safteywear: https://www.youtube.com/watch?v=FArZxLj6DLk&t=42s
Imperial Squaker … with bricks
Morocan night club … in Al Gore … with bricks
Jingle Balls IC: no bricks but one of my favorites ’cause… balls
Peter Parker Merkins x 10
Then Mosey over to the back of Mt. Chiseled to set bricks aside briefly for light-ish dumbells. Now… I already felt the questioning from both site Qs and @damascus prior to this. Really? You only need bricks and 10-15 lb dumbells?? for a gear work out??? Ah but this isn’t just any old fling -around -some -big- heavy- weights- and -grunt -and -then -do -some -curls- for- the -girls gear workout. Some backstory is in order here: Before my wife encouraged me to check out F3- yes I’m man enough to admit that it was she that introduced me to this amazing organization – we had done some BeachBody DVDs together. P90x; T25; and her favorite- 21Day Fix. As I was prepping for Chiseled this week I thought, “I wonder how a workout designed by a (#seriouslycut) woman would go over in a purely man’s group?” And so my little experiment was born. Here it is:
Really? You only need bricks and 10-15 lb dumbells?? for a gear work out???-Damascus
-Fusebox
-Rudy
The Thang:
x 25 single leg with dumbbells or bricks then flap jack
- Curtsy lunge with arm fly raises: one leg goes back behind and across to the outside while the arms raise over the head
- Sword Pull side lunge: lunge sideways with weights to the floor then raise the opposite arm laterally above the head as you return to center (touche’)
- Single leg Romanian lift with curl: tweetie bird down with both weights then bring the back leg forward as the arms curl up
- Sister MC with clean: jump lunge with a single dumbell
It became immediately evident to most pax including YHC that to keep good form we would have to adjust weights for each move. i.e bricks for the fly/ dumbbells for the curls. Fly raises with 12lb bells was not happening. Form is more important than pride in the weight. Heavy weight + bad form = injury. Judging from the silence and grunts and sweat, the experiment was a success.
Core work was next: Slam ball circle Pass w/ American hammer while waiting for 2 slamballs to make it around until YHC saw 10 go by. At 8, @zinfandel offered to expose the final 2 required but he couldn’t stand up fast enough ’cause around they came.
Scorpion Docs: dry docs with a leg raised x 25 each leg
Suicide / Brick lunges: teams of 2 using the moves learned above with a light post suicide partner timer.
We got through Curtsy Lunge with arm raises, Sword Pull side lunge and Single leg Romanian lifts with curl before time was called
CoT
ZERO Prostate cancer 5K/ SFN Sept 14. Sign up to learn more via email. Will keep blasting out.
Big announcement coming /save the date for Labor Day convergence
Wedding Singer on stage
Sandbox Prom Friday before Labor day
Thoughts:
It’s an honor and a privilege to lead a work out of beautiful men under a beautiful sunrise instead of avoiding the silicone allure on a DVD or nearby stairmaster! This was now my 3rd Q and I thought it appropriate to honor my M who has always been more diligent with exercise than me and heard about F3 years ago from a girlfriend. It took me another 2 years to decide to check it out for myself. Now almost 8 months later, I can say I am grateful to all my brothers in F3 Union county, Waxhaw, SOB, Area51 and beyond. Looking forward to DadCamp and years of Fitness, Fellowship and Faith to come!
Sent from my iPhone
The Hydra Games.
8-8-19
A band of 26 highly-trained, professional #HIMs laid down their arms to engage in peaceful competition at the First Annual Hydra Games in No Man’s Land. Join us as we relive their triumphs.
Vitals:
Launch Conditions: 69 schweaty degrees. RealFeel™ Temperature: 85
Pax: HIPAA, Cheese Curd, Lewinsky, McRib, Sprockets, Parole, Amber, Horsehead, Puddin Pop, Semi-Gloss, PopTart, Floorslapper, Bluegrass, Leprechaun, Motorboat, Geraldo, Hannibal, Agent Oso, Bluto, Hopper, Marge, Snowflake, Spackler, Gummy, Queen, Deep Dish
Mileage: 1.81 miles
Difficulty: Milton.
Disclaimer: Given and legally accurate.
Strava:
The Thang:
COP Where You Stand
SSH
Mountain Climbers
Hillbillies
Merkins
Cotton Pickers
Saunter to field. Gather together in the tall, damp grass. Form Two Three Teams. [This proved exceptionally difficult. Counting to three is hard. Lining up is harder.]
YHC announced that the teams will be competing in various events throughout the morning, with the winner receiving a small prize or nothing.
First Event: The Tunnel of Love Race.
Each team forms a straight line in plank position. Last Pax in line Army-crawls underneath everyone to the front. Next guy crawls through. And so on and so forth until the end.
[Some dispute here as to whether Team 2 or Team 3 won this event. Team 1 did not (mostly because we followed the rules and didn’t cheat).]
Intermission: Mosey to newly-paved parking lot. Down and Backs on Back Parking Lot (Sets of 10, then 9) of the following exercises:
19 x Decline Merkins
19 x Merkins
19 x Incline Merkins
Mosey to Church.
Second Event: The Rock Mover.
Every Pax on the team gets a rock. [YHC cautioned the pax to get a “reasonably sized” rock and that they would be moving with it. Many ignored this admonition.] The rules: The Rock can only be advanced by someone whose feet are not touching the ground. E.g., you can’t just run with your rock. Partner carry would be fair game. Also using one of your teammates as a basket and piling rocks on top of him. Full Lap around church. First team with everyone home wins.
[No one really won this event. It disintegrated pretty quickly. Team One used Bluegrass as a basket and piled rocks on top of him. Can’t really reprint on the web any of the words spoken and certainly not any of the visuals.]
Team biceps, shoulder press, tris, biceps with rocks. Rotating rocks between sets.
Mosey to old, semi-re-paved parking lot.
Intermission: Down and Backs on Front Parking Lot (Sets of 10, then 9) of:
19 x Merkin Jacks
19 x Diamond
19 x Walking Merkins
Mosey over to the kiddie track for…..
Third Event: [Attempted] Indian Run Race.
[I think we all won this one.]
Quick Intra-workout Mary – Fluttah and LBCs
Walking lunge and bear crawl lap.
Final Event: Caterpillar Race.
Each Teams forms a line. Pax 2-3 feet apart. Box jump to head of line, Indian Run-style.
Team One won this handily.
Mary:
Guantanamo
| Guantanamo | Routine | Pax in a circle on their backs heels up. First pax jumps up and pushes the feet down around the circle fighting to keep legs off the ground. Followed by next pax in line then hit the ground legs up when back to your start position until last man finishes the circle. |
Count Off, Name-O-Rama, and BOM.
Moleskin:
The build up to this one was pretty intense. YHC humbly appreciates the Site Q offer to promote The Main Event, but in the end pride won out and couldn’t resist a D.I.Y. guerrilla marketing campaign. Nothing like a tween-Lori Loughlin-based-period-drama-gif to bring the boys to the yard (know what you’re fishing for and use the right bait, amirite?).
Hops quickly remembered he had a 5:30am appointment to get his back waxed and promptly HC’ed to another AO (at the same time…).
Spackler took the time to thoughtfully reply with his usual “Blink182WTF.gif“. I imagine him staring wistfully out his office window, dreaming of fast greens and slow merkins, and, glancing over at the 6-wide Twitter feed on his monitor, casually flicking the designated hotkey to auto-post his response.
Semi-Gloss promised to bring not only the Semi-Gross but the Full-Gross.
With the foreplay out of the way and the seeds of discontentedness planted, it was showtime.
_____
Hopped in the mountain-dweller standard issue Surbaru and headed to the AO. Saw Cheese Curd cruising down the road at 5:05 (likely on Mile 18 of his pre-run).
YHC broke out his good gloves (the ones with only one hole in them) for this Very Special Workout. Marge noted that Dredd (or one of his surrogates) once told him that if the Q wears gloves, you should too. Promptly took off the Good Gloves and called for a No Gloves Workout.
The themes of the day were “Team” and “CSAUP”. YHC promised a Full Teddy…
… but once you factor in the refuseniks and the cheaters, the average pax probably walked away with a Milton.
Strava indicated this was a “Harder Than Usual” effort. Which probably says more about YHC’s usual effort level than today’s effort.
– The Tunnel of Love Race was a great success. YHC really wanted to get the pax wet, dirty and “rubby” early in the game. Mission accomplished.
– The Rock Mover broke down like a sand castle with the tide coming in. Mass chaos. Clear directions quickly yielded to “that’s impossible” to “too tough” to “I’m just going to walk.” The pax moved through this mental progression at different rates. Queen might have been Full Comp the whole way. Marge not far behind him. Puddin Pop got there in two steps. Spackler didn’t even listen to the directions.
The strategery for Team One started with this (without the chair):
And ended with an Omaha and walking/jogging rock presses and such. In between, YHC carried Semi-Gloss for a brief (but intimate) length of asphalt.
Team Two tried all partner carries (which, if you like math, means that the person being carried has to hold two rocks).
Team Three appeared to do ok overall. Most of them were pretty far ahead.
Curiously, no one tried this technique:
– Just when you thought it couldn’t get any more broken, The Indian Run Race set a new standard. Apparently “Indian Run” is a dog whistle of sorts that triggered a number of the Pax into a fugue-state of NASCAR paint-trading. Net outcome: We all ran a couple of laps on the elementary school track.
– Caterpillar race was actually competitive. YHC’s observation is that by the last event, the teams had really started to gel and had achieved some level of coordination. Team One emerged victorious.
– YHC kindly requested the Pax to circle up shoulder to shoulder for Mary.
“It it ends in ‘of love’ I’m in.”
– Floorslapper
Done. Quickly renamed the exercise “Guantanamo of Love”. Apropos.
Horsehead was out campaigning for Nantan. Mingling with the pax. Kissing hands, shaking babies. Will look forward to your backblast to the backblast.
Hannibal mentioned that YHC narrowly missed him by 2 blocks on the way out the neighborhood this morning. Must have been ultra super focused on the mission because I didn’t even notice.
Welcome FNG McRib. Brought out by Agent Oso. The naming process started with Pink Slime and only went downhill from there. The Semigloss Ode to the McRib was touching. His eyes went misty. You could feel a deep longing permeating the space around him. I never truly knew poetry until I heard him speak – from his heart, truly – about this iconic psuedo-meat cartridge with bone-like appendages. It’s the particle board of meat products.
Sprockets and Amber trotted off towards home on foot after the workout. I think they are secretly Avengers.
Several other pax who were new(ish) (to me at least).
Overhead in the Gloom:
The comments have already started flowing into the suggestion box. Thanks to everyone for their positive feedback!
“Best workout of all time.”
– Spackler
“I got out of bed for this crap?”
– PopTart
“I’m never posting at a bootcamp AO in Area 51 again.”
– Horsehead
“Should have gone rucking with Lucy instead.”
– Geraldo
“The New Management has really taken this place downhill.”
– Queen and Marge
“He wasn’t like this at Base Camp.”
– Leprechaun
Serious Stuff:
I didn’t mention the “Intermission” activities yet. The MECA pax started a 19 for 19 challenge a while back (as I understand it). Poutine brought it up the mountain to Boone last month and some of us have been (very loosely) trying to participate or keep up. The challenge was started in honor of Chowder who lost his young son. His birthday was July 19th, so they do 19 days of merkins of increasing intensity. Tomorrow is the last day of the challenge.
I wanted to use this as an opportunity to remind ourselves that everything we know and love could be taken away from us in a heartbeat. You never know when your time is up. Cherish every minute. Hug your kids. Raise them right. This isn’t about you.
Full 19 day challenge here:
Thanks again to Gummy and Sprockets for the opportunity to lead and for accommodating my scheduling challenges. As always, I thoroughly enjoyed it and hope you all did as well. See you next time……
No Burpee Train. Shew!
The PAX: Shake N Bake, Kid Rock, Gerber, Dasher, Goodfella, Twinkle Toes, Zinfandel, Rudy, Show Girl, Brutus, Fuse Box, Dana, Bottle Cap, Hollywood, Carb Load, Rockwell
16 PAX works their butts off this morning! I was shooting for a full body workout by smoking the arms at the beginning and getting some leg and ab work in towards the end.
Disclaimer given, and we were off…
Here is what went down:
Warm Up Lap
Circle Up
SSHs x 25
Merkin x 20
Plank Jack x 20
Mountain Climber x 20
Mosey to picnic tables
On my count:
Derkins x 20
Dips in cadence x 20
Incline Merkins x 20
Derkins x 10
Dips in cadence x 10
Incline Merkins x 10
Mosey to street in front of Mary O’Neill’s
Each light pole 5 Burpees – circle back for the 6 until all Pax are complete
Mosey to half wall across from the church
On my count:
Air Presses in cadence x 40
Donkey Kicks x 20
Jabs in cadence x 40
6 Count Merkins using wall x 10
Mosey down to the bottom of Keith Jong Hill
Bobby Hurley x 20 then all you got to the top of the hill – everyone circles back to the 6 until all are at the top
Pistol LBC x 30 (15 per leg)
Flutter x 20
Back down to the bottom of the hill and repeat
Mosey back to the half wall across from the church
On my count:
Air Presses in cadence x 20
Donkey Kicks x 20
Jabs in cadence x 20
6 Count Merkins using wall x 10
Mosey back to street in front of Mary O’Neill’s
Each light pole 3 Burpees – circle back for the 6 until all Pax are complete
Back to COT
Mary for 4 minutes – DONE!
I was prepared to pause the Wienke in the event of a Burpee Train but thankfully it never happened! We weren’t even halfway through the workout when we made it to the wall, and I realized my lack of air wasn’t going to allow me to call air presses and jabs in cadence. Thanks to those who stepped up to assist… I believe it was Zin, Gerber, Goodfella and Shake but to be honest it’s all a blur. Also, shout out to Bottle Cap who politely let me know that “5 Count Merkins” are actually “6 Count Merkins”! Next, I had the bright idea of doing Bobby Hurley’s and sprinting up a hill… TWICE! The second time up I had to walk (head held low in shame). But I heard some Pax shouting words of encouragement to those dragging up the hill and it kept me going. Seriously, this is what F3 is all about. Encouraging men to be stronger!
As always, I appreciate the opportunity to lead an awesome group of men! Awesome push by everyone today!
ANNOUNCEMENTS
- Reminder – ClyentDinner workout tonight at 5:30 pm. Cuthbertson Middle School
- Our very own Tony Passavanti (Wedding Singer) performing at Marry O’Neills tonight on the back porch. 7:00-10:00 pm.
- Iron Pax Challenge. Nationwide F3 challenge. F3 Waxhaw is entering as a region. Will be 1 week every week in September. AMRAP style workout with results recorded. The more participation the better. Kid Rock will post details on GroupMe.
- F3 Dads Saturday at 9:00 am Dogwood Park.
- Our newly created region F3 WAXHAW will be officially launching on Labor Day! Convergence at 7:00 am at Cuthbertson High School. More info to come on that.
Thank you, Bottle Cap, for taking us out!
Weird Playlist
Normally I just search some random “yoga” playlist on Amazon music and fire it up before Gumby but I had some time Wednesday night and came up with a playlist that included Kurt Vile, Tom. T. Hall, Tom Petty, The Cure, Dave Dudley, Slobberbone and others. My goodness it was weird and that’s okay. Hope ya’ll didn’t mind.
I rolled in at 0529, Swiss Miss moved his mat from the Q position, I quickly set up and we got rolling with some flow. We did about 20 minutes. I’m sure all of those poses have names but I really only know the warriors and dogs. Anyway, we got a bit fast toward the end which might be good for the old heart rate. We finished with long set of deep leg/hip/thigh stretches and finished up with Death Cab for Cutie.
Thanks to Tweetsie and Swiss Miss for having me back despite doing the same routine every time. It’s nice to have a reason to head back to Area 51.
Its Dromedary AMRAP Time
21 Pax showed up today for the new AMRAP at Marvin Ridge High School.
Disclaimer and Safety instructions given at 5:29am followed by a mosey to the small rock pile, a certain Pax may or may not have chosen quite the boulder (I was impressed). A quick warm-up of SSH, Merkins, Mountain Climbers, and Imperial Walkers at the cafeteria. The new course was explained and the Pax was off for 30 min of fun.
THE THANG:
Here is what this quarter’s course and (7) Stations look like:
- Dirkins X 20
- Donkey Kicks x 20
- Bicep Curls x 20 (Jail Break to the next station)
- Squats x 20 (run backwards to the next station)
- Tricep Extensions x 20 (Jail Break to the next station)
- Big Boys x 20
- 1 x Burpee per # Laps Completed
THE RESULTS:
Everyone worked very hard today, and we welcome back some faces we have not seen in a little while:
- Sprinkles takes today’s title with 6.5 Laps completed!
- Old MacDonald = 5.0
- Boucher = 5.2
- Delta = 5.3
- Lazy Boy = 5.5
- One Star = 5.5
- Illiterate = 5.2
- Downpour = 4.3
- High Hat = 5.0
- Grease Monkey – 4.2
- Run Flat = 5.2
- Johnny Utah = 5.4
- Carb Load = 6.0
- Joy = 5.4
- Pain = 5.4
- Gerber = 6.2
- Garbage Plate = 5.1
- Pocahontas = 5.1
- Soft Pretzel = 5.1
- Das Boot = 5.5
- Dana = 5.2
MOLESKIN:
Leading the new WAMRAP is pretty easy and I appreciate each one of the Pax for giving 100% today. I heard a lot of encouragement today coming from the Pax which is a great show of support for all. Everyone crushed it today!
Announcements:
Sand Box – Soft Pretzel – Friday before Labor Day 8/30 in Concord assistance is needed. Prom for kids terminally and chronically ill, this is for kids that will not be able to attend their own prom, we will be supporting for any needs they have. Please contact Soft Pretzel if interested, a Signup Genius will be coming and a posting on Slack in the future.
One Star looking for Q’s at Bushwood, sign up or you will be voluntold.
Open Door Bible Study – Five Stones church office 7 to 8am Sunday Mornings
Thank you Johnny Utah, for taking us out.
Upcoming Q’s:
Tomorrow 8/8 – Floater – Rockwell
Next week Dromedary 8/14 – Hollywooooooooooooood