Usually, when a group separates to form it’s own group, that’s a sign of trouble. But F3 doesn’t operate that way. We celebrate when others lead. In this case, enough men in our area have been so changed by F3, we have the opportunity to create our own region! By doing this, more men in our area will be asked to step up in all different positions of rotating leadership. It will cause many men to unlock what it means to lead in our homes and in our communities. Where they were first only told to follow, now they are freed to lead.
This is has been a long time coming for a lot of us but we are excited for this announcement. A ton of time, discussion and opinions went into this and we hope everyone loves it!
Thanks to Schedule C for designing the logo and make sure to buy him a drink when his band plays downtown Waxhaw on Friday, August 23rd!
SAVE THE DATE: Our Grand Opening Convergence will be Monday, September 2nd. A multiple Q workout will take place 7-8am followed by an awesome coffeeteria! More info coming soon but let’s get the word out. We are expecting up to 100 PAXs that morning to celebrate this new chapter!
Shirts orders are officially open: https://f3.mudgear.com/products/f3-waxhaw-pre-order-8-19
Please follow and Share our social, most can all be found using the @F3Waxhaw handle on Instagram, Facebook and Twitter.
10 pax gathered to ease themselves into the week. Read to the end to understand the BB title. Upon discovering a new face (not an FNG mind you) in the crowd – pax known as “Stump” who is on the mend Site Q Thunder Road offered to copycat Hopper’s Monday workout and walked 2.0 w/ Stump through the Strawberry Lane neighborhood. YHC got distracted by side convos and the disclaimer may or may have not been given. Off we go.
The Thang:
– Warm up lap around the parking lot
– IW 10x IC
– Low slow squat 10x IC
– HR Merkins 10x IC
– Peter Parker 10x IC
– Parker Peter 10x IC
Mosey to bleachers @ baseball field
– Step ups (10x ea leg)
– Dips 10x
– Incline Merkins 10x
Mosey back up the path to rock pile. Partner Up
– Partner 1 called exercise; Partner 2 run to bleachers 1 Low Slow Squat and return. Flapjack.
– Curls; Overhead Press; Tricep extension. YHC and partner swap their coupon for a lighter choice on the Triceps.
Return coupons and mosey to track.
– 200 M: Jog first 1/2 of straightaways; 90% sprint second 1/2; speed walk the turns.
– 100 M: 7 (# of our Lord) merkins at each corner. Diamond; Regular; Wide-arm; HR.
– 100 M: Original American Run.
Mosey back to launch. Mumble chatter up the path indicated the workout wasn’t quite tough enough. This earned the group a final all you got suicide amongst the 4 basketball goals.
Circle up for some Mary
– Flutter 13x IC
– Freddie Mercury 13x IC
– Dolly 13x IC
– Pamchinco Twist 13x IC (exercise created by YHC’s 2.0 Reader Frog)
COT
Moleskin:
A great group this morning who got a little more than they bargained for. We totaled 2.3 miles – a little more than YHC had planned. Great to see HIPAA come down off the mountain. Glad Spanx made it out to a new AO. After some Pax had dispersed YHC was commenting about being the six on the regular. Clover replied, “The last shall be first. BOOM. Bible.” YHC commits to adding this phrase to his repertoire. Nice work, Clover.
Announcements:
Pray for newborn baby Ellie who had surgery recently and her parents for continued strength. Thanks for the takeout Spanx. Thanks for the opportunity to Q Thunder Road.
With the attempt to not give you guys the same old workout, I was looking to change things up a bit. My original plan was to break out the logs from the Middle School woods but they were pretty nasty, thus you guys got the hill! I din’t know it was going to rain so I am sorry if the benches were a little wet. We had a good showing today where 19 of the Pax (the usual suspects) came out and four new FNG’s today. They will be named later in the backblast. Let’s get into it…
It seemed a lot of guys figured they could ease into the week by attending a running workout led by a fat guy. But, if you know me, I like to ensure 2 things happen when I Q – 1) I do something that is unexpected, and 2) I do something that I hate. I theorized that everyone would expect me to play to my strength – shorter distance with more pain stations. Hence, I went the opposite direction and opting for high mileage with a few pain stations to keep us honest – giving us a record breaking 6 miles for Clydesdales like me, and a whopping 7 miles for some of the Gazelles!
Warmup
The Thang
Great push by everyone this morning! Thank you for allowing me to lead this morning. I love to joke and bust chops, but it is truly an honor to post along side you guys.
Announcements
At least 23 (probably more) Pax participated in a #CNAUI (Completely Necessary and Utterly Important) by heading to Waxhaw Elementary for some manual labor kind of 3rd F.
Warm Up
About 10 days ago, I saw a tweet from the school, asking for help to clean the areas around the school. My M works there, so I checked in with her about it. “Yeah,” she sighed, “Not expecting a lot of turnout there. I can’t get parents to show for Field Day, holiday parties, or even PTO events. And with a new principal in place, there will probably be even fewer people.”
She’s awesome at her job, and loves most every day there, but the parental involvement has always been lacking since she’s been there. With our 2.0’s having been in Marvin & Cuthbertson cluster schools, we are well aware of what a highly involved community looks like on the inside.
So it seemed like a good time to do what I could to help.
Step 1 – sign up my family to volunteer.
We have a thing in our family called Super Summer Saturday (#protip: things sound more fun when you use alliteration) where we try to create a memory. It could be putt-putt, or a museum, or anything we can find. This would be our first time making S3 a service project (S4?).
Step 2 – Throw the idea out to the Pax.
Imagine my surprise when this #DancingIdiot gets the #FirstFollower in Bottlecap (see video for leadership explanation:
https://www.youtube.com/watch?v=fW8amMCVAJQ). With the speed of joining, we quickly move to…
Step 3 – Realize your bluff has been called. Go all in.
Now begins the Weasel Shaking Marketing™. Unrelenting BoneFrog-like announcements across every media, scattered throughout the day. Attend a workout every day to talk about it more. Call out positive deviants.
Step 4 – Pax raise the ante. Realize there is a higher level of all in-ness.
Now enough Pax have hopped on AND asked good questions I didn’t even think about, so I have to start calling the school every day to figure out if WXES could handle F3. They don’t know what’s coming.
Step 5 – Understand the Last Minute Larry
While we have gotten better as a region to commit to an endeavor before the last minute, it’s still in our DNA. Don’t fight it; invite it!
Unfortunately, that means having to attend Wolverine’s Q at Commitment. Even as I see others leave early to pick up family or tools, I know I need to stay for the final announcement. But it pays off – 15 of the Commitment Pax show up (6 of which didn’t fill out the Sign Up Genius)!
The Thang
The fam pulls up on Posse/Jingles time. SO MANY Pax! Dasher is already power washing; Spike, JWow, La-Z-Boy, & Legalized are spreading mulch. I can see an immediate difference between F3 & everyone else. We’re getting after it, while others are waiting to be told what to do. For example, I hear one person say, “Well, I signed up to paint the playground equipment. I’m just waiting here for them to tell me which playground and where the paint is.” Before F3, I could have seen that as a reasonable volunteer remark. Not anymore.
As I try to thank guys for coming out, I’m dismissed with a “What’s next?”
I don’t know. I’m just volunteering like you.
<Sigh.> I’m the Q here, aren’t I?
Even though I’ve never met or spoken to the Principal, I start talking to her to get a feel for what is on the list. I’ll just get the comz going until things settle down. Then I can dig into a task.
Before I get going to the other side of the school, Mad Dog & La-Z-Boy have already assessed there’s not enough mulch and are going out to get some more. This will happen again in another 30 minutes. MD is working the free angle with Lowe’s, but they only give it to him at cost. He’s out about $125. Others contribute cash on site. I say that only if you feel led to dig in your sofa for change.
Brutus, Rockwell, Rudy and others find every shovel in a 5-mile radius to plant bushes & trees.
As I go from one station to the other, I try to walk calmly & confidently. But I can’t stop picking up the energy you people are putting down. My non-adamantium legs are shot from Wolverine’s workout, but I HAVE to run. I didn’t have my phone with me, so I’ll guess I ran 48, maybe 49, miles around the school. I know I’m not fast, but I felt great out there.
People are coming and going. Now I can’t stop finding things for people to do. But we’re getting things done so fast, and we’re running out of supplies. #GoodNewsBadNews
In between some moments, I’m able to talk with Schedule C for the semi-first time ever. Great guy; is considering helping with the MASH stuff here soon (consider / maybe = Hard Commit).
My family has hit their time limit, and most of the Pax have taken off as well. But Shop Dawg is #NextManUp on the power washer. Dude was one of the Commitment / No SUG guys, and he’s STILL here working! #HIM
Radar shows up towards the end. I shake my head at Radar. He told me at Commitment he:
1. Doesn’t know where WXES is, but will head there to work.
2. Has an appointment out by the airport, but will be back to WXES to finish up.
I said, “You weren’t called a moron growing up, were you? Cause that’s a dumb idea. There’s no reason to do that.”
Now, I’m the one who’s the dummy. There’s a second power washer that can help Shop Dawg, and Radar’s the only one with experience left to do it. Together, they finish the main entrance to the front door. And it looks amazing!
Finally, some time to EH some Waxhaw PD & the Principal’s husband. The Principal lives in Indian Trail, but I didn’t tell him there are AO’s near him. #SorryNotSorry
I saw several other Sad Clowns who could benefit from F3. Hope they got an EH, too.
Moleskine
While I’ve tried to describe the events, I’m still at a loss for describing the amount of sheer pride I felt today. The level of energy, efficiency, effort – you were all so far beyond everyone else…it was chess vs. checkers. There was a level of camaraderie where we wanted to work together, and we knew how to work together well. It was addictive, and I wish I could have been a bigger part of that with you.
Regardless if you participated, I encourage you to drive by the school. It will be readily obvious what was done, both on the front & in the back. Perhaps a Floater Q could take you on a tour? Especially if you brought a 2.0, you should absolutely go by there. Help them connect what their effort, plus the combined efforts of others, can do to make a difference.
I’ve said to some of you my wife’s feelings about F3 – likes the results, just not the process. In other words, likes the extra energy out of me to play with the kids, do more stuff, etc. But doesn’t like that means a daily 4:37 AM alarm or working out while she gets ready for work. Today, though, she realized that the results that we produced at the school could have ONLY come from putting that work in every morning (or Thursday afternoon). It was a different conversation this afternoon, thanks to all of you.
If you ask my kids, they would initially say that SSS’s are boring / no fun / waste of time. I asked their thoughts after this sprucing: “This was the best one ever!” Your kids are like my kids; they want to feel useful. To have an impact. To make a difference. They have probably absorbed so much from screens (or just forced to be passive observers in general) that they yearn to do some work that matters (but not before yelling that they don’t want to do that [that’s the mumble chatter you’ve come to expect as a Q]). Just like when you Q, focus not on what’s said, but what’s being done.
Announcements
Officer Vic said that there was going to be some backpack giveaway going on at the school soon. Yes, a large portion of the WXES population is in a financially vulnerable spot. If I hear more info, I’ll pass it along.
The F3 Union County shirts that you saw just happen to be on sale RIGHT NOW:
https://f3.mudgear.com/collections/active-preorders/products/f3-union-county-pre-order
This order closes at midnight on 8/7/19. It will be 6 -12 months before the order will open up again.
Caveat Emptor, however – WUC’s new region name & logo will be coming out soon with a very small ordering window. If cost is a factor in your decision buying process, you may want to hold off just a bit.
Greetings gentlemen. For the next two months, Bunker & Gumbo will be your Swift Q’s on the ever spinning merry go round of Swift captains. The focus over the next two months will be for Fall race prep. Whether it’s a 5k, 10k, half-marathon, relay, or full marathon, we have you covered for your speed work for the next 2 months. There’s a lot packed into each of these workouts so we suggest you read this pre-blast (it will be re-posted each week) to familiarize yourself with the plan. We will start on time and go right up until 6:15 to maximize our work.
The plan will be consistent with pacing over the next two months. This is a great opportunity to see how you can build and improve over these next 8 weeks. The key for each workout will be consistency. Try to have your last interval just as fast as your first…resist the temptation to take off out of the gate on that first interval. Strive for consistency and improvement over these next several workouts. The pace range will be 5k/10k…most should know this given the workouts we’ve done over the past few months with both a 5k and 10k time trial/race.
Here is the plan (all workouts will include a warmup, dynamic stretching, and a cool down period):
August 6th – 600m at 5k/10k pace with 400m jog/rest/recovery (8 cycles)
August 13th – 800m at 5k/10k pace with 400m jog/rest/recovery (6 cycles)
August 20th – 1000m at 5k/10k pace with 400m jog/rest/recovery (5 cycles)
August 27th – 1200m at 5k/10k pace with 400m jog/rest/recovery (4 cycles)
September 3rd – 1 mile at 5k/10k pace with 800m jog/rest/recovery (3 cycles)
September 10th – 1200m at 5k/10k pace with 400m jog/rest/recovery (4 cycles)
September 17th – 1000m at 5k/10k pace with 400m jog/rest/recovery (5 cycles)
September 24th – 800m at 5k/10k pace with 400m jog/rest/recovery (6 cycles)
10 men for Rock Zero this week. It was muggy, really muggy and it didn’t take long to work up a sweat, or complaints.
Fast half mile mosey out to Rea Rd and around to the rock pile out front. Small warm up then grab a lifting rock. 25 reps of OH Press, Curls, Squats, and Merkins was the call. Some men did some of these. Repeat until the chorus of complaints was too much to handle. (4 total rounds)
With beach muscles swole, time to get the BRR portion of this workout underway. Mosey to the 5th Knoll. Start at the top for the Triple Nickel. Jump Squats at the bottom and burpees at the top. Same drill as Cerberus yesterday, but a bigger hill and with no repeat PAX might as well keep doing what works.
So that was it. 40 minutes into the hour and the PAX were sufficiently smoked. Tried some Mary at the top of 5 Knolls but no takers. Slow mosey back towards campus stopping at the house with the Mine Craft shrubbery for more Mary – no takers. Mosey back to campus with a stop for People’s Chair – a few takers. Head over to the Hot Box for water and a few rounds of Derkins, Little Haze, and Dips. Some did a few of these. Slow mosey back to launch trying to kill some time.
Done.
Skin – Triple Nickel + 5 Knolls + August humidity = official crusher of souls. T-Claps to the guys for gutting it out and finishing up the 5 hills. Not much was left in the tank after. Marge still had some pep in the step and was giving effort. Probably just should have sent him back to the launch and bring a van back to pick up the rest.
Bounce had to make a pit stop at the Red Box on the construction site of 5 Knolls. My guess is the moving selection was no good, but hanging out in there was better than another trip up the hill.
Spackler and Gummy heckled as expected.
Hoover got himself another 9 mile morning. The man is BRR ready.
Announcements:
Hot Coffee after the workout. Dredd on Q next week.
Prayers for Strange Brew recovering from Meningitis, Shingles, and being Canadian.
Prayers for MPG, had to put down the family dog last week.
Thanks to Hoover for the takeout.
-Alf
Rolled up a little early this morning. Horsehead had already HC’ed and was there. He was bringing EE back out after a little time off and a move to the big city. Good to have him back. HH thought the crowd was going to be light based on the 5:25 showing, but by 5:30 we had 19 and 2 more met us at COT.
Mosey to short parking deck to the top and out the other side for an excessive COP to warm up. Merkins, Lunges, J-Lo’s, Wide Arm Merkins, and some other things.
Run somewhere else to a hill that is not in the parking deck for triple nickel. 5 burpees, 5 jump squats, 5x. Mary finisher.
Longer Mosey, almost lose some PAX, but they found us. Supines, Derkins, and dips around the Truliant block.
Over to big parking deck for a climb up the ramps. 2 sets of Roof Tap Burpees ™ and Merkins at the top. Peoples Chair. Head home.
Moleskine: Big crowd today with lots of diversity among the regions – which was the plan of Cerberus from the start. Doc congratulated McGee for the first time he has ever seen him complete a full range of motion burpee. Probably other good stuff happened but I didn’t get a chance to write this for a few days so I forgot it all by now.
New Tuesday AM site at Marvin Elementary – Bushwood. 5:30 AM Bootcamp. Prizes awarded at launch.
Q Source Every Friday after Cerberus at Panera
Speed for Need races coming up – be on the lookout for Fall Races. Include Prostate Cancer run in Ballantyne Sept 14. Prostate exams will be provided at the race!
-Alf
The Thang
DiCC’s given, 21 of us went for a mosey, stretch …
So, entire workout built around a Fartlek.
3 min easy run, 2 min medium run, 1 min hard. And then we converged for bootcamp workout. Thanks DW and Popeye for your contributions.
Lots of hard work & sweat, proof was Dana’s shoes as we headed back to the COT … I heard squish, squish, squish from his shoes (been there dude, good work!)
We were all impressed by Lantzer (Rudy’s 2.0) and Lucas (Carb Loads 2.0). Lucas was our FNG. We all hope to see you guys again soon!
Announcements
FNG news first! Carb Load’s son Lucas Atkins (13) joined us today. Lots of good names suggested, and since he dislikes the Lakers, we went with “Magic”. Go figure, Welcome “Magic”!!!
Waxhaw Elementary School cleanup is this morning. Bunch of PAX going. Posse recruiting us hard.
Dad’s camp also later this morning, contact Fusebox for details. I think its every Saturday and for the 2.0’s and dad.
Thanks for taking us out Shop Dawg!
3rd F:
If you all have ever read one of Horseheads backblast then you know he has the gift of gab with words to make you want to read it even if you have not post to a beatdown in 12 months…and if you have posted to an AO when he Qs you know he does not say much and moseys off in random directions mumbling things.. but what you may not know is how up lifting he is in COT when he is taking us out in prayer. Thank you Horsehead for leading us on the prayer.
~TAP for multiple pax as they heal themselves to join us back in the gloom
2nd F:
SOB is hosting a Speed for need event on 9/14: Swimmer on Q for this one
Zero Prostate Cancer 5K
Happy 10th Birthday Gump.. you killed out there today. Great job
Great showing at the Coffeteria this morning with 10 pax as we found how small the world is when Swimmers and Double E discovered the house E is living in was sold to him by Swimmers, Cams hair is crazy, super humans exist and run 50 iron man in 50 days, and that Horsehead and Boondock LOVES butter on there bagels…. LOTS AND LOTS AND LOTS of butter.
1st F:
6am launch of 1st 3 mile pre-run: Fault Line, Horsehead, Boondock, Gypsy, Double E
6:30 am launch of 2nd 3 mile pre-run: Fault Line, Horsehead, Gypsy, Chastain, Double E
7 am Disclaimer given and brief description of the beatdown today and waters offered out. Its gonna be hot and YHC knows we are about to put in some work
The Thang: The Ole’ Glory
YHC’s favorite WIB. A high intensity workout that covers upper body, core, and lower body in 40 mins bookended by a 1 mile shovel flag run.
Moleskin:
Miles ranged from 3 to 10 miles today from the pax.. The age spread was even more impressive with a 10yr waking up to celebrate his birthday with us and FNG Ah’Stare at 65 joining us from Memphis TN. 14 pax in all joined in on the fun and determined that this morning might have been better if Faultline and Horsehead had left me behind on my FNG day 2 years ago. But I for one and glad they did not. As some of you may know, the day I started F3 is the same day I stopped smoking and I owe my health to this rag tag group of men I now call brothers.
Keep up the great work all and I look forward to seeing you in the Gloom.
v/r
gypsy