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Damn, keep your opinion to yourself….

In my head Sunday morning I was thinking, “I wonder who is on Q at Ignition?” I click my trusty F3 South Charlotte bookmark and I see its Hollywood. Damn it. I wonder who’s on Asylum and see its Gerber. Double damn it. And who’s on at Flash……Zinfandel. Whoops. Time to mush my weinke’s together. So here goes my 28th Q….

If you have followed me in the gloom I try to do things to keep everyone together best I can. Do some rounds of different things to let gazelles run while letting Clydesdales to get that cardio in. Then mix it up with some painful group exercises that really help to keep that HR up and burn these damn calories from eating like 3 pizzas Saturday night.

DiCCS given. Let’s roll…


Mosey to the front of the high school. Damn it shoes are a bit wet. Circle up for….

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

9. 20 x 6” Plank Jacks IC. Ouch!

Mosey to big sidewalk near parking lots. 1 x MTs & 4 x Bear crawls up to 5 and 20. I love the 10 and 40 but I know others despise it. Decided to shorten and keep it moving. I also learned that I was brain dead and couldn’t count at all. So that’s great.

Mosey to back of the high school and find some bench. 30 x dips, 15 x box jumps and a lap around the circle. Rinse and repeat 4 times. Shout out to the Five Stones crew for rebuilding the tops of the benches….no more splinters in my weinke!!

Mosey towards stairs. 1 x Big boy sit-ups. 4 x LBCs. 4 x Merkins between each round. A good burner and it sounded like Dancing Bear was dilating based on the birthing noises he was making next to me.

Mosey down to Rudy’s Poop Palace. Find some wall. 20 of each: Jabs. Air Presses. Toe Lifts. Quick Break to shake legs. Back on wall. Jabs. Air Presses. Heel Lifts. Burner.

Mosey up hill to lunch tables. OYO. 10 x Derkins. Run to alcove. 10 x Donkey Kicks. Rinse and Repeat 4 times.

Compass if time allows I wrote on my cheat sheet. I didn’t realize that I needed to put degrees on it to help Dancing Bear. I yell out 90 degrees to the right and he says that’s 45 degrees. Being brain dead I don’t challenge him only to realize he’s an idiot. I will just say that DB works for a home builder and if you saw him near your home please call the warranty company ASAP.

40 seconds to fill. Recalc yells 10 BHs and 15 seconds left DB yells for Heels to Heaven. Time!!


Great morning everyone! My weinke went as planned and based on the nearly zero chatter SUCCESS! Either that or they were whispering about my terrible plan. I felt good about it regardless.

SOAPBOX TIME! Let’s get it over with…..

Form. From form form form form. If you are injured, you can probably disregard. But also if you are injured, see what is hurting you and check your form. While injury or overuse could be the reason for your pain it’s also very likely that it’s poor form. Easily fixable though…

Those that are NOT injured, keep reading. This Iron Pax Challenge has brought to light some questionable form. I’m not standing on this soapbox to say that I’m perfect, I’m trying to keep an eye on it constantly. I personally just see it as a good time to remind all of us that, and this might be solely my opinion, but I would rather see Pax modify to do less reps but with proper form. It will help build the muscles needed to do the full amount of reps! That is the point of all this I think….

If you are in the front 1/3rd in every workout but your form stinks….knock it off. If your push up is what some are calling the “crinkle fry” on Twitter you are making me hungry during posts. Let’s take that push-up passed the crinkle, engage your core and get that elbow to 90 degrees boys! Let’s get those hips parallel to your knees in a squat! Honestly I don’t think anyone is counting other people’s reps but crappy form is very noticeable. You can do it!

This is all very hard to come to any type of self realization. It’s hard not to read this and not be a little offended too. Not my intention. Intention is solely to get better. If your ability Bear Crawl hasn’t gotten further in the last year, push harder. If you can’t complete 10 IC merkins, look at your form. If you have questions or comments ping me. While my personality on GroupMe is that of a sarcastic asshole at times, that’s not all I bring to the table. It’s a good portion of it but I’m also very open to assisting anyone in anyway (as long as its not helping someone move homes).

Great push my all the pax today! I always enjoy leading these workouts and hope those thighs will feel itchy with soreness by tomorrow morning. You are welcome.

Thank you Trojan for taking us out!


• So many opportunities to lead here at F3 Waxhaw. Have an idea? Run with it, run it by a friend or bring it up in COT. Lead lead lead!

• Do you have an awesome community clubhouse we could rent for our F3 Waxhaw Holiday Party? We are looking for a location for the evening of Dec 7th. Holla at me or Twinkle Toes!

• F3 Waxhaw Awards show is called the Effies! It’s on Nov 16th at the Briarcrest clubhouse. (No kids and no wives)

• 5k Speed for Need runners wanted! Sept 28th, ask Posse for more details.

• New Site coming soon on Friday’s. Introducing Diesel! Zero mileage and gear focused at Five Stones Church. Thanks to Brutus and Chastain for running with this!

• Carolina Thread Trail Run! Still going strong on Wednesday mornings leaving from Nesbit Park. It’s 4 miles out and 4 miles back. It’s not easy but it’s fun as hell. You obviously can bail on running until the end and push to whatever mileage you want. Ping Rubbermaid for more details.

• Oh man, CSAUP at Lake Wylie and I’m intrigued:

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