Beaver nails it
[YHC is posting this BB for Beaver. I’ll try not to add to many of my own comments.]
First things first – Borrow Tweetsie’s cell phone for devotional Bible phrases on forgiveness (Thank you, Tweetsie!)
Corpse Pose and Devotional [strong devo on Forgiveness]
[Warm up]Qi Gung Standing Posture and a variety of Qi Gung forms
The Thang:
Child’s Pose
Cat Cows
Downward Dog
Lunge on Knee – Circularize arms
Hamstring stretch on Knee
Sun Salutations x 3
Warrior I
Warrior II
Wide Leg Forward Bend
Tree Pose
Pigeon
Bridge
Happy Baby
Moleskin:
It was an honor to lead Gumby and teach the PAX a few Qi Gung forms.
Inner steel sharpens inner steel.
Great work by all PAX!
[YHC: Beaver aced it. VQ and was ready with devo, music and Weinke. Not sure how we hadn’t noticed before, but Beaver is exceptionally flexible. Must be the Qi Gong.]
Am I Allowed to Break the Rules?…..Nope
A rather large crowd joined me today at The Floater. 25 PAX in total. Hadn’t been out since my last Q months ago and the crowd has definitely increased in numbers since that time.
Pull up with 2 minutes to spare, crew seems ready, weigh ins completed and away we went.
Warm Up:
Mosey the long way over to a church parking lot.
Plank-then all IC: MC x 10, Merkins x 9, Peter Parker x 10, Plank Jacks x 10, Merkins x 11
The Thang:
Run back close to where we came; 8 CDD at every street (32); dips 25 IC while we wait for the 6
Then IC: dips x8, Step Ups x10, Derkins x12, Step ups x10
Run to Brevard St. at S. Providence School; couple more 8x CDD; while we wait plank series, 6 inches, etc; 6 inch plank jacks IC x 10
Down Brevard to first intersection, 8 HR Merkins, 8 Jump Squats, back to start; Then up Brevard to next intersection, repeat series; Then down Brevard to Waxhaw maintenance dept; HR Merkins x 16, Jump squats x16; up to Hwy 75; repeat; Mary, squats, etc waiting for the 6
Mosey to Waxhaw Womens Club (WWC) parking lot-Dolly x 10 IC , American Hammer x 10 IC–
Train alert-10 Burpees in 1 minute increments until train passed; Completed at least 50 in total, lost count as I was going deaf
Mosey back to start-Freddy Mercury IC x20; Merkins IC x 10; LBC IC x 20; Merkins IC x 10
Moleskin:
We began to hear the train whistle midway through the workout. Everyone, including YHC, was hoping that it would just go away. At the WWC, that distinct sound had become much louder. Apparently there is a rule here where if the train comes by, you complete burpees until it passes (since the AO is literally 50 feet from the tracks). I looked around and noticed many sad faces so for the PAX sake and being the nice guy that I am, I stared at one of the site Q’s Moneyball and asked if I was allowed to break the rules and not do the burpees. Rather the awesome little fun exercise I had planned which did not include them. He emphatically said No. So we did burpees while the longest train ever to come through Waxhaw passed. Fantastic. See I am a rule follower, although I saw a lot of refuseniks out there during this portion of the workout. Blame the site Q’s.
Thanks for the invite, Good to see some new faces around. Keep coming out, you’ll get faster and stronger. Familiar faces out front leading the PAX, you know who you are.
And…rumor has it that one of the PAX was wearing a thong. A very thorough, meme filled, and time consuming investigation is currently underway (for clarification of course).
COT/Announcements:
Big 10 on Q tomorrow-wear college colors
Rubbermaid turned 50 today (hid it until COT). Recalculating announced that he was 49 and not one PAX noticed.
Flash Monday-Late start 6:30
Seal of Approval
12 men gathered under the parking lot lights and eye of the security guard at Calvary to be forged on the #F3Anvil. Here’s a review of what we did.
The Thang
After a brief, but heartfelt, disclaimer, we moseyed up the Rea/51 cut-thru road to the parking lot area by the big sand piles where we gathered for COP:
- IWs x 10IC
- Hillbillies x 10IC
- MCs x 10IC
- Merkins x 10IC
- LSS x 10IC
We ran over to the rocks by the softball field and picked a solid lifting rock. We took our rocks over to the parking lot and lined up abreast at one of the light poles. We did three rounds of lifting running.
- Round 1 – Merkins x 10, Curls x 10, Presses x 10, Squats x 10, Flutter Kicks x 10IC, Run to the far cones (unless you’re @Brilleaux, then you stop short) and back.
- Round 2 – Merkins x 15, Curls x 15, Presses x 15, Squats x 15, Tricep Presses x 15, Lunge walk then run to the far cones and back.
- Round 3 – Merkins x 20, Curls x 20, Presses x 20, Good Mornings x 10 + Squats x 10, Dollies x 15IC, Run to the far cones and back.
Return our rocks to the pile and mosey to the soccer pitch, at the base of hill. Find a partner. Partner 1 runs the hill, 1 burpee at the top, 1 jump squat at the bottom…keep repeating until Partner 2 returns from the hotbox after completing 15 step-ups, 15 dips and 15 derkins. Flapjack. For round 2, we did 5 merkins at the top and 5 squats at the bottom and 10 Lil’Haze each leg, 20 dips and 20 incline merkins in the hotbox.
After some planking, we circled up on the wet pitch (per Stone Cold’s request) for Mary.
- LBCs x 10IC
- Heels to Heaven x 10IC
- Right elbow to left knee x 10IC
- Left elbow to right knee x 10IC
- Flutter kicks x 10IC
- Toe tap crunch x 10IC
- Freddie Mercury x 20IC
- American Hammer x 10IC
Run back to launch point. Right at 2 miles and the @Hops’ Bootcamp Seal of Approval.
Moleskine
Solid group of men like always at #F3Anvil this morning, including @Lorax being there to back to back weeks for the first time since becoming site Q and a #Kotters appearance from @49er. YHC hadn’t seen @49er much since waking up with him in the spooning position on a BRR van in 2013…it was magical. He did some pre-run with @StoneCold (who apparently pre-runs every workout he attends) and looks as fast as ever. Hope you keep posting brother.
The rest of the guys are pretty much #F3Anvil regulars, showing up every week to put the work in. Good to see @Hammer owns something other than a #Klimpsun shirt. @Hannibal complained pre-launch about a lot of merkins and burpees, of which we did some, and tried to attribute a merkin ladder workout to a YHC Q. Think you have me confused with @IronHorse, which hurts. A lot. @Hops is sweating machine, wringing out his shirt and creating a stream running down the parking lot to the campus drainage ponds. It was MrBrady-esque.
@Dangerfield…18…Senior year…posting at 0530 on a Wednesday. Solid work young man. @Snuka has speed to burn at 56. @Scratch&Win has amazing bandanas. @Brushback bragged about how awesome NCState looks in its preseason hype videos. It was all a good time.
Thanks for the opp to lead @Lorax. Great take out by @StoneCold
Chasin’ the Deer Tail
Rolled up to SCMS about 5:20 for a little recon prior to launch. I’m always a favorite of the track behind the front left baseball field closest to the car park. Uncle Leo had spotted my going toward the fence, and when I did, I apparently startled a deer about 20 feet in front of me, which quite nearly scared the crap out of me too. Looked to my right about 30 feet and there were two more eyeing me up. So, decided to about face and come back to the lot, and have at it again. Walked down the path behind the field and def noticed that most of the trail has a washout line basically right in the middle of it, which would be a total ankle breaker. This was Omaha #1.
Omaha #2 came basically when Dolly let me know that it was 5:29, and there were five us about to launch. Whatever I had planned for partners or three man teams was immediately scrapped as well. However, with five, I was immediately able to hone in on which starting 5 from NBA’s yesteryear that would playing today.
Schmedium – Center – Rik Smits: Shmeeed has a Euro quality about him, is fundamentally sound, and sneaky fast (a la the Dunkin Dutchman)
Puddin Pop – Power Foward – Xavier McDaniel: Like the X-Man, YHC is a bull in a China shop, that tires easily
Uncle Leo – Small Forward – Detlef Schrempf: Leo works out like a calm captain in calamitous waters. The Grand Teuton played the same way for 16 years.
Dollywood – Shooting Guard – Joe Dumars: Dolly is as steady as rock, can turn on the jets when he needs to, and when he speaks up people listen. Mister Louisiana won back to back championships, being a calming influence to the Bad Boys.
Frosty Paws – Point Guard – Derek Harper: Paws was much like DH in that he wouldn’t kill you with speed, but he the consummate tactician, and has the talk to back it up.
Well, now that we have the starting 5 identified, and properly disclaimed, we were off.
Mosey down to the track for a lap to warm up the lungs, then COP at the starting corner.
IW
LSS
MC
HRM
all x15 IC
Head to the goal line on the freshly cut Shockers field for another rendition of the Red Barchetta.
Brought this out to the Hydra pax a couple weeks ago, while perusing the #exicon for some new blood.
Run 100 yards for 100 SSHs, mosey back to start
Run 75 yards for 75 MCs, mosey back to start
Run 50 yards for 50 LBCs, mosey back to start
Run 25 yards for 25 Merkins, mosey back to start
Enough of that, mosey down to the bleachers between the ball fields (Deer sighting #2 on big field on left)
Circuit work on bleachers with 30 Dips, 20 Step/jump ups, 15 Supine Pullups; however, in between each set, run back up the path, up the steps and around the #powertriangle back to the bleachers.
Did some Mary to catch the breath a bit
Freddy Murchisons
Rosalitas
H2H
Mosey onto big front left ball field, hoping our brown fuzzy friends had found a way out of the fence, head to the outfield.
Umm, yep, there they were, actually on the other side of the fence, and hurriedly hopped into the woods across the path.
Start at the break between the infield and outfield, just behind 2nd base, run to right field foul pole for 30 merkins, run back to start spot for 5 burpees; run to center field warning track area for 20 wide-arm merkins, back to start for 5 burps; run to left field foul pole for 20ish diamonds, back to start for 5 burps.
Run back through the fence opening at left field foul pole, at the base of the hill behind Gloss’ office for Triple Nickel.
5 squats at top
5 LBCs at bottom
5 times up and down
Mosey over to Gloss’ office for wall sits + 50 air presses (repeato)
Just enough time for Dolly to lead us into 2 mins of Protractor
Done
Memories
Great group out there this morning. Upon calling the LBCs during the #RedBarchetta, Dolly asked if we were gearing up for some GoRuck event with wallowing in the wet grass. It’s just a little moisture on your back dude, no Tunnel o’ Love being called or nothing.
Frosty Paws is still on the mend from Pneumonia, but he is posting like a boss. Keep it up brother.
As stated in starting 5 bios, both Leo and Schmeed were steadily crushing each exercise with apparent ease.
Dolly was the #LarryBird of the group, as per the yooouszh.
Enjoyed it fellas, thanks to Dolly and Smokey for the opp.
Thanks to Frosty Paws for the prayer this morning.
Announcements? No
Full Moon Flexibility
7 PAX showed up in the parking lot of Elevation Church-Blakeney on Wednesday morning, yet only 6 stayed to focus on their flexibility at F3 Pokey. A disclaimer was finally provided and we were ready to go with our dynamic stretching to warm up:
Walking Butt kicks
Knee Ups with twist
Toy soldiers
THE THANG:
Stretching emphasis on IT band, calf and hamstrings all poses held for a PR (Pokey Record) 1:15.
MOLESKIN:
The pre-ruck option is going strong at Pokey. Those of you who enjoy rucking may want to join One-Niner and Bounty Hunter in their trek around Blakeney. It was so tough this morning that Bounty Hunter had to leave before the regular workout.
Rock Thrill made his first appearance at Pokey and joined me on the pre-walk option. I think RT now has Pokey fever and will be back.
The crew this morning was very chatty, must have been the full moon.
Thank you Haggis for taking us out.
No Grate Workout
With Bunker out, Bratwurst on time, and a route that goes thru another residential neighborhood, a record number of 18 PAX showed up to run at #Blakovery.
THE THANG: This is the route we ran: 
Then we stretched.
MOLESKIN: Today was a rough morning for me. I was at least a minute slower than normal and I never really knocked off the Monday morning rust.
This time it had less to do with a gastrointestinal issue and more to do with the dozen or so Birthday Cake Oreo cookies I polished off on the 5 hour trip back from the beach the day before.
I guess Kid Rock is right, it is all about diet.
The rest of the crew seemed to have no Monday morning blues as they probably covered closer to 7 miles circling back to get me.
Shout out to JRR Tolkien for taking the #hopechallenge and forcing me outside of my comfort zone by providing a fancy watch. This was not the first time he has challenged me. The last time was when he dragged me around on my first 6 mile run when I thought I could only do 3 or 4.
So grateful to have F3 Brothers who constantly challenge me.
Firehose Fun
This is long overdue so I will probably miss most of the workout, but here goes. Rolled in for my first post at Area 51 in months. I grab the two firehoses I got from Gypsy thinking the Pax might enjoy to mix it up.
The Thang:
Mosey over to grab a lifting rock and then head to the back parking lot. We had 7 stations set up.
Station 1: Run a lap with the 55lb hose
Station 2: Firehose wave
Station 3: Curls with rocks
Station 4: Tricep extensions with rocks
Station 5: Goblin squats with rocks
Station 6: Overhead press with rocks
Station 7: Upright rows with kettlebell
We got two rounds each in. Place rocks back in the pile and circle up.
And then there was only 2
So, I got suckered into WAMRAP last week, so I wanted to post again today because I surprisingly enjoyed it. Come to find out the Site Q is DR, and noone else knows about the workout except me. Poor Squid caught a ride with me, and we showed up 5 minutes early to find an empty parking lot. McGee said he wanted me to Q, but I was at least hoping for a crowd. Either way, Squid and I put some work in.
Mosey around and over to the parking deck. 20 x SSH, 20 x IW.
The Thang:
40 merkins, then run up first ramp and back down stairs to the start.
40 Heels to Heaven, then run up two ramps, and back down stairs to start.
40 squats, then run all the way to the top. Hit the first set of stairs, and run up and down all three sets before starting back over.
We completed two full rounds, and then the first two parts of a third round.
Back at cars, 40 LBCs and 20 x cross crunch.
Moleskin:
This is the first time I have been at a workout with only 2. Goods news is Squid is a beast, so at least I had someone to workout with and keep me honest.
Partner work all day
23 Pax showed up for a spectacular event of my q at hawknest.
Disclaimer
Mosey up to Ball fields
COP
15 IW – CAD
15 MC – CAD
10 Merkins – CAD
The items we did
Partner up
Partner 1 does called exercise while partner two runs down hill to stop sign and back up to shelter (baseball fields) Flapjack
Round 1 – 150 Merkins
Round 2 – 150 CDD
Round 3 – 200 Squats
Mosey to shelter
3 rounds
15 step ups
15 Derkins
15 Dips
Mary
Run back to bottom of hill for rock work
Partner up – Partner 1 runs to launch and back while partner 2 does called exercise – 3 rounds
Round 1 – 100 curls
Round 2 – 100 Chest presses
Round 3 – 100 tricep extensions
When done do curls till failure – while other partner is planking – flap jack
Mosey up to track
Partner up again – run half lap – 15 handslap merkins run back to start 15 handslap merkins
Mosey up to street – Gassers up and back
Mosey back to launch – Mary
BOONE crunch (patent pending)
Fin
Moleskin
A tremendous amount of mumblechatter and a lot of complaining……mainly from Spackler. I decided to keep the mileage down some and get some good upper body work in. The run up and back while the other partner was doing merkins was awful. It was great seeing all the guys pushing it out there. Humidity was more like 1000% and I don’t believe I cooled off until noon. I got a text from Hops last night about the backblast because he is stalking twitter now. Sorry, had to go make it happen and didn’t get home until late last night. No chance of that happening. Good group for sure and lots of sports talk, soccer, football, etc…. I’m just happy that College football is starting so I have a reason to sit at the lodge for 4 hours on Saturday night. Champagne actually paid me a compliment. I mean it was almost a compliment but the nicest thing I have ever gotten from him so there’s that.
Also I have the list of everyone that came but the fast-twitch boys are sprinkled in and it’s hard to separate out who was where. Apologies.
Announcements –
Sigup for Church on the Street this sunday AM – https://m.signupgenius.com/#!/showSignUp/20F0D4AABA82CA7FE3-church1
Forgive my lack of the hyper link if this doesn’t go through