December 2016 – Page 2 – F3 South Charlotte

Single Road, Single Distance, Multiple Gains

6 PAX took on what seemed to be an easy and straightforward workout at F3-Swift on Tuesday. Just one road – Rushmore, just one distance – 400m, but didn’t turn out to be that easy.

The THANG from the PreBlast = http://f3nation.com/2016/12/26/preblast-the-400m-is-the-spice-of-speed/

The THANG as it happened:

0500 – 5 pax there to run extra credit. 4 go one way on the traditional route, 1 pax (YHC) goes the other to lay out the cones along Rushmore at 200m intervals.
0515 – same 5 pax still there at the parking area. Let’s get this on! Mosey down to Rushmore. Since we’re the only ones here and we’ve already warmed up, let’s cut the mosey short and do the 5 drills (heels, toes, high knees, butt kicks, B-skips).
Sometime during the drills, Das Boot joins us. Because of the extra time, we consider that 8 intervals is the minimum. We have time for more…
400m #1 – at 1 mile Race Pace (a.k.a. Repetition Pace) – along the flat of Rushmore. 400m jog recovery.
400m #2 – reverse the course of #1 and still flat. 400m jog recovery
400m #3 – for this one, we back up on Rushmore Dr to have half Flat and half Uphill to the office building. This was the first taste that 8 intervals would probably be enough. Bend over, hands on knees, gasp for air, hands on head, slowly walk away.
400m #4 – reverse the course of #3 and start downhill and then the flat.
400m #5 – 8 are repeated from the first.
Eight is enough. We gather the cones and head home.
At COT, we beat Bagpipe back again with enough time to see Nemo outsprinting another PAX. Gotta get that guy some Swift!

Moleskin:

400m – less than 2 minutes for most PAX, but pretty darn difficult if pushing at the right pace. Thankful for the 400m rest that allows recovery. Most intervals, about 200m in, YHC was wishing they were over, but that next cone was still a long ways off. Seemed much longer than on a track when you have the last straightaway to pull you in. Hairball had his watch programmed for 400m and said the cones every 200m were all about right, but that Uphill one was dreadful. Had to be too long. Guess marking off the cones based on my M’s small lime green Garmin (couldn’t find mine in the Gloom) did OK. Couldn’t really tell how fast we went until I got home, found the USB cable, and went all old school downloading the .FIT file from the lime green garmin to a Chromebook, and manually importing into Strava.
Hairball was right at the front every time. He did make a comment about wondering if he made FastTwitch “too” great again last week, and that was the reason for the low turnout, but turns out that it just wasn’t cold enough for the PAX this week. Running in short sleeves and no gloves, the PAX that didn’t show must have packed all of their summer gear away.
Wild Turkey was clicking right along running most 400s in the low 6:00/mi pace. He’s going to have JRR Tolkien doing some Burpees at the Joe Davis 10K. Definitely a PR will get destroyed.
OneNiner was consistently hitting his 1:30 or less per 400. When we got back to the Vine, he was still running and running. Something telling that he didn’t want to see 6.9mi on the Strava activity.
Bunker said that he was going to take it easy, then dropped some speed on the PAX late in the game. He either had enough yogging around, or just wanted to test the legs. But he still likes to keep the Lap times a secret. Doesn’t want JRR Tolkien to combine HR and Speed and get too much data for analysis.
Das Boot got the late start, but he made it to the Start Line! More than we can say for those that are apparently semi-retired. Right around the mid 6:30/mi pace. Will be interesting when we can get all of the PAX back on the track for a 1 mile Time Trial. Many will be surprised at how low they can actually go.
100% Strava representation this morning. Apparently, it’s a Swift requirement now.

SYITG,

Bratwurst

Welcoming back the sandbags to Anvil

Read the Fast Twitch back blast yesterday and between that and Margo’s Strava update it appeared he was in no shape to be Q’ing Anvil today. After reaching out, he was more than happy to postpone the Q in favor of some fartsacking and recovery. Get well Margo. My condolences to the rest who endured my Anvil Subusti-Q

10 Men posted on a great December morning for a workout. Mosey to front parking lot for COT:

IW, SSH, Low Slow Squats, Mountain Climbers.

Move over to the hot box for: 3 rounds of 15 split leg squats (each leg), 15 Derkins, 15 Flutters. Head right over to the other side of the box for wall sits, low wall sits and arm raises.

Off to the playground and partner up. P1 does 10 pull-ups or to failure. P2 does 10 Burpees. Flap-jack and repeat 5 times through. That’s 50 burpees for McGee who didn’t show.

Move out of the playground to the waiting sandbags.

P1 Carry sandbag out to light-pole, P2 does 10 merkins and chases down P1, swap sand-bag and return. P2 Does 10 merkins when they get back. Repeat for 4 trips.

P1 run down around light pole while P2 does Good Mornings with bag. Flap Jack then repeat.

P1 run down around light pole while P2 does Chest Press with bag. Flap Jack then repeat.

Catch me if you can. P1 carry sandbag, P2 does 5 jump squats and chases down P1. Flapjack and repeat until we get to cars.

Mary – Freddy Mercury, Heels to Heaven, and Cumberland County Viaducts or whatever those side raise things are called.

Done.

Moleskine:

A great morning to be out in some perfect December weather. 2 Respects and 2 teenagers rounded out the group of 10. Mash, in on a break from the Air Force Academy, and Nemo were crushing it all morning, but Big League Chew and Marlin were right behind, ready to teach those whipper snappers a thing or two. O’Tannebaum snuck out of the darkness a few minutes into the workout like usual. Fault Line likes the sand bags so much he made his own. Be on the lookout. Turkey Leg brought his Brother-In-Law Bulls-eye in from Wisconsin. He made quick work of the sandbags. Apparently that’s the same size as a small block of cheese out there. My partner Abba made the sand bag carry’s look easy. I’m pretty sure his pace didn’t change much if he had the bag or not.

Thanks to Abba for the takeout.

-Alf

Announcements –

Matrix/DMZ convergence on Monday – 7AM at McKee Road Elementary.

Fat Camp Explodes with ‘Major Piggy Power’

SUMMARY:

The old & injured Mr Brady & I took the 2.0’s to see the animated kids movie, ‘Sing’ the other day. It was GREAT! (referring to the popcorn and the slurpee… not so much the movie). Kids loved it. But one of the stars in the show reminded me of what went down at Fat Camp this morning… wait until the 28 second mark of the following clip: https://www.youtube.com/watch?v=jYiTnVFxVok

Aiming to work off their holiday pounds, 8 men showed at possibly the most distasteful & offensively named AO in all of F3… FAT CAMP. How is any truly overweight person really going to post here? That’s just rude. YHC wants Mr. Bean and Dolphin to know that your obesity is always welcome at Fat Camp and we all know you are just big boned. Your voice will be heard and YHC will not be silent!

Anyway, The man upstairs must have a sense of humor, because in one of my marketing tweets, YHC mentioned being “8”lbs heavier since Kiawah Marathon about two weeks ago #notwaterweight #reversetaper #TRUTH… and sure enough “8” PAX showed up. After a early morning set up on the astroturf field, all 8 men were about to make Fat Camp Explode with Major Piggy Power!

THE THANG:

Format of the day was HIIT, just like the last time YHC Q’d Fat Camp several months ago… which was the only time YHC has been to Fat Camp, not to mention rumor has it JRR Tolkien only posts when he Q’s (FALSE!!!). No running really… All gear, HEAVY gear. 16 Stations in total, which was two rounds of 7 + players choice for the last 2. Intervals of 3min 15sec a station with 10 second rest/transition in between.

Stations:

P1: Rogue Dog Sled Low-Bar Push (~200lbs) / P2: American Hammer (25lb KB)
P1& P2: Sand bag overhead slams (25lb sandbag)
~~P1: Fire Hazard’s standing row weight sled pulls / P2 30 Hand-release merkins~~
P1& P2: Home Depot Bucket Carry (80-90lbs of pavers)
P1 & P2: 35lb Sandbag or 35lb plate deep squats
P1 & P2: Farmers Carry w/ shoulder shrugs (2x45lb Kbs or 2x45lb plates)
P1 & P2: Partner Resistance Cables (forward resistance down / backwards resistance back)
P1 & P2: Double Battle Rope Swings

NM:

As always great work by all of the PAX today. YHC enjoyed having today’s group, and getting back to doing bootcamps with the boyz now that Kiawah is done… and all the running that was required in training. Beauty of HIIT is that there isn’t a lot of room for rest, and you have the ability to push yourself as hard as you can / want to without being hindered by the Q, a partner, or anything else but yourself, kind of like my other favorite workout style the AMRAP. It wasn’t a team competition today, but there were 4 teams of 2.

The Team of General & Fire Hazard had amazing team chemistry, and YHC could not believe his eyes. Nor could anyone else, when they saw Fire Hazard LITERALLY wrapping the belt around General’s waist and clipping the buckle together in the front on General. What the %^&^%#$!!!!!!!! It certainly didn’t look like the General was in command when Fire Hazard was putting that strap on. Both men redeemed themselves (somewhat) in the farmers carries, where superb grip strength was demonstrated. Fire Hazard thanks for bringing the gear to the workout without any weight and being afraid to get your new F-150 dirty by driving it offload to the field. General, like I said dude… YHC is gonna find some exercises to grow your head muscles to keep up with your body muscles.
The Team of Dark Helmet & Escobar scored a perfect 10 on the workout and their partner exercise moves were so fluid that they looked like they had just won Dancing with the Stars. I saw Escobar, leading the Latin dances naturally, the salsa , mambo, cha-cha, and bachata with Dark Helmet following in such grace and fluidity, especially during the battle ropes. These dudes got 3 rounds in at the heavy sled push, and came to play. Looking forward to posting with Escobar more in 2017, now that he has realized he’s allowed to post other places than DaVinci. Also always great to see Dark Helmet, who seems to be a glutton for punishment as that dud has been to The Mutha, and isn’t afraid to get his miles in before the workout (driving far away… not running).
The Team of Mighty “Sweet Child of Mine” Mite & Mario walked farther than the eye could see in farmers carries carrying 90lbs of weight. Mighty was pushing the heavy sled on the concrete so fast YHC thought there might be ice on the ground. Mario was going so hard on resistance bands one broke, as he is getting ready for the Trail Ultra 50k in a few weeks. Not much mumble chatter between two of the SOB’s ~~only~~ most eligible bachelors this morning. YHC guesses that’s what happens when they are in competition for every PAX referral for a date. YHC is PISSED Mighty won’t be at HDHH to bring down the house at Karaoke tonight! 🙁
The Team of Frehley’s Comet & JRR Tolkien … well… forget about YHC, let’s just talk about Frehley’s today… he earned it:

FREHLEY’S COMET TRUE HOLLYWOOD STORY: This may take a while….apologies. But, First the positives… because there are only a few… Frehley’s is a 52yrs old grown @$$ man that can still post at any AO in town, and he isn’t close to being dead (though he could be from his drinking habits). His boyish looks might deceive anyone into thinking he is in late 30’s but the dude is OLD… don’t judge a book by it’s cover. So Frehley’s first comes up to me at the start of Fat Camp today and immediately calls me out, for my including him in the BRAVE Backblast (shameless plug for sick backlist here: http://f3nation.com/2016/12/24/the-brave-bb-were-gonna-need-a-bigger-deck/ . “Hey Tolkien so I was gonna show up to The Brave AMRAP Friday, but I was so sick… blah, blah blah…” YHC didn’t want to hear the excuses. Frehley’s is normally a Brave regular, but he wasn’t there and not for a good reason. Word on the street was that Frehley’s is also a regular at another one of Charlotte’s ~~finest~~ establishments, Club Nikki by the airport. On a Thursday night the dude was dancing & lapping and lapping & dancing till 3am in the morning, making it rain with dolla bills, and making it mist with his signature flatulence. It was out of control. He was even doing pull-ups and partner-carries in the champagne room! Then at 3:30am it starts getting real hot and one of the dancers snags Frehley’s hand towel that is somehow still tucked into his belt, although mightily wrinkled from a long night’s work. Frehley’s gets into a huge scrum with the bouncers, and the smoke machine goes wild. Frehley’s snags what he believes to be his towel and exits the building before the cops come. No-one takes the towel from Frehley’s man! Frehley’s makes it home, puts an ice pack on his head wrapped in his towel and goes to sleep… missing The Brave. Frehley’s has been off work and would have come to Foxhole Monday but it was cancelled and has been nothing but a homebody for a few days. Anxious to get out in the gloom after chilling around the house, Frehley’s shows up at Fat Camp today and does a very solid job at the workout and works up a pretty good sweat. As the sun starts to come up, the PAX notices that Frehley’s is wearing something on his head… some leopard skin looking thing holding back his Nick Nolte like hair. The dude had been prancing around in aka ‘Starr’s’ leopard print thong, which he had mistaken for his towel, on his head for the past few days!!! Photo here: https://www.etsy.com/listing/156592364/mens-leopard-animal-print-thong Of course at the end of the workout it falls off, and the General was the only one ~~stupid~~ daring enough to pick it up and return it to Frehley’s. You can’t make this up folks… Let’s start a GoFundMe account to raise $4 bucks for a new headband for Frehley’s … please!

ANNOUNCEMENTS:

HDHH at Brazwell’s TONIGHT 7:30-10:00 … KARAOKE NIGHT!!!!!
New Year’s Day Baxter Village 17k Trail Race. On 1/1/2017 Sign up now. Plenty of PAX already running.
Sign up for Joe Davis 5k/10k to end bad addiction. This race on 1/7/2017 is in memory of Rock Thrill‘s brother, and over 200+ F3 Nation PAX will be in attendance. Run your first race, PR, or beat me in 10k and YHC will do 10 burpees for each of these #goodluck. Deadline for T-shirt extended so sign up now! https://joedavisrun.racesonline.com/
Sign up for Savage Race OCR on 5/13/2017 under team ‘F3 Nation’ . 25% off discount code is ‘NY17’ until 1/5/17 … Mario, JRR Tolkien, Thin Mint, Flipper, Longshanks all signed up already. This will be the A51/SOB/IL/UC/FORT Spring race in lieu of the SC Mud Run.
Shameless Site-Q plug… mark your calendars for the 4yr Anniversary of Stonehenge Saturday 1/21/2017 6am The Vine American Kitchen. Will be bringing back some of the originals to the site to lead!

YHC wishes each and every one of you a safe and blessed Happy New Year to all of you and your families.

SYITG ~ JRR Tolkien

The Last Charge (Almost) . . . And I Forgot . . .

13 men braved the gloom to attend the Last Charge (i.e., the last “official” Charge posting).

A little background . . . The Charge began over 3 years ago by DDs. Unfortunately DDs could not make it today due to travel schedules and he has been MIA over the past 6 months with newborn twins in May. However, DDs would like to continue the bootcamp workout on Wednesdays at Providence Day at 0530 for anyone who would like to attend. Contact either me (John Deere . . . jngreene3@gmail.com) or DDs if you would like to be included on an email blast for Wednesday workouts.

The Moleskin:

Music: Lynyrd Skynyrd; Blink 182; Foo Fighters; Flo & Machine; Nirvana;

Run a lap (1/4 of a mile) to warmup

Circle up for ladder down burpees (starting with 10 and going down) with exercise between:

10 burpees 25XSSH; 9 burpees 25XImperial Walkers; 8 burpees 25Xmountain climbers; 7 burpees 12XPeter Parkers (hold 6 inches); 6 burpees 12XParker Peters (hold 6 inches); 5 burpees 10XDiamond Merkins; 4 burpees 10Xone leg merkins (alternate legs after 5); 3 burpees repeat one leg merkins; 2 burpees 25XLBCs; 1 burpee

Square of Death (6 men on each side of end zone . . . single file line): bear crawl 10 yards; crab walk 10 yards; run to middle of field bear crawl 10 yards back; crab walk 10 yards back; run to beginning X 3

Square of Death: broad jump 10 yds; lunge walk 10 yds run to middle of field; repeat X3

Mosey to bleachers. partner 1 does 10 dips 10 dirkens at bottom: partner 2 jumps 2 steps 1 step back all the way to top and mosey down to partner 1. Flapjack

partner 1 10 dips 10 dirkens at bottom: partner 2 bunny hops to top and mosey down. Flapjack

partner 1 10 dips 10 dirkens at bottom: partner 2 runs the steps X2. Flapjack

Mosey to beginning for Mary: LBCs X 25; Protractor; Reverse Burpees

AND I FORGOT THE MONKEYHUMPERS!!! Thanks to Baracas for reminding me x25

Thanks to Tesla for taking us out with prayer.

Special word of thanks to Baracas for all you have done to help keep The Charge going and arranging for Qs.

Thanks to everyone who has Qd and posted at The Charge over the past few years. It’s been fun and I hope to continue seeing you guys either at PD or other AOs.

Aye!
John Deere

12 Days of Christmas

13 PAX, some of them overdressed for such a fine warm December morning, took on a belated 12 Days of Christmas at the Marvin Ridge campus in Western Union County, Waxhaw, NC.

The THANG:

Disclaimer, Mosey to the Middle School football field. Along the way some high knees, backwards running, side shuffling.
Once at the center of the field, circle up for the 12 days of Christmas workout Dromedary style.
1. Run somewhere (to the end zone and back to the middle, around a light pole, whatever – made no sense sometimes, but just get back to the middle of the field when the leaders do and modify if you need to).
2. Turtle Doves – Hand Clap Merkins
3. French Hens – Carolina Dry Dock – In Cadence (IC)
4. Calling Birds – Jump Squats
5. Gold Rings – Burpees
6. Geese-a-Laying – Monkey Humpers
7. Swans-a-Swimming – Flutter IC
8. Maids-a-Milking – Squat Hold, PAX count it out
9. Ladies Dancing – Imperial Squat Walker with kicking the foot out for full effect
10. Lords-a-Leaping – Speed Skater Lunges
11. Pipers Piping – Wheelbarrow with a partner to the sideline / light pole, Flapjack
12. Drummers Drumming – Hip Slappers IC
Mosey back to the Start point, along the way PLANK variations to regroup, AYG up the Dromedary Hump and down to Start point, on your six and hold 6 inches for the SIX
J-Lo IC x 10
LBC IC x 25
COT

Moleskin:

YHC was shocked to see the PAX showing up in hats and long sleeves on such a fine morning. Gloves were authorized and utilized, but merely for warmth and not for protection – we would be on the soft and RELATIVELY dry plush grass most of the morning.
Just under 2 miles of distance sandwiched between a lot of standing around and trying to remember the 12 Days of Christmas – thanks to the PAX for remembering better than the Q.
If 2.0s can do this workout on the Christmas break, then grown men can surely do the same thing – albeit more completely and with less whining (for the most part). Only problem is that the PAX do 5 Burpees a lot more quickly than the 2.0s did earlier in the week, so we had to extend many of the counts (even when the Q wanted to shorten it up) later in the workout when it was apparent that we would run short. It was either that or more running.
DocMcStuffins may be able to handle a scalpel, but he has trouble counting (needs to watch more Dora the Explorer). His 8 count squat hold was ridiculously long, confusing, and had fits and starts, but what was exactly what the PAX wanted. And then when we extended the counts on some of the exercises, he was quick to point out that HE was confused that Swans can flutter in 14 just as well as 7.
Posse (a.k.a. La tigre del Bengala) helped to keep us on track with the 12DaysofChristmas and YHC is betting he pulled that up on the Prius music player for his posse’s ride home.
Hollywood left the PAX in the rearview mirror on the AYG back to the start point. Only way to slow him down is a slightly damp field with a football torture device planted very close the the soccer goal turnaround point.
DirtyBird keeps rubbing in the fact that his Falcons are in the playoffs, and he’s going to keep posting until they lose. If they win the SuperBowl, he’s going to Q! Counting on it!
Welcome to Heisman all the way from Indian Land (a mere 5 to 10 minutes away…).
Welcome to FNG Jeff now “Bookworm” who was EH’d by Troylet. We tried to give him the name COMMODE-ORE from his Vanderbilt background (and because of Troylet), but he had too much education and is now an educator to allow that one to stick (it slid down the drain with the other ideas).

Announcements:

Sign up to Q at Dromedary – we need you to step up in the New Year – sign up one of a few ways:
- Direct to the Sign Up Genius link – http://www.signupgenius.com/go/10c0d4baeaf29a46-dromedary
- F3 Area 51 Schedule page – – click the “sign up” button under the Wednesday Dromedary workout at http://f3sclt.apphb.com/schedule#/schedule
- Contact the Site Qs Enron (Twitter @EnronF3) or Bratwurst (Twitter @bratwurst_f3)
Joe Davis Run – January 7th – Preblast = http://f3nation.com/2016/12/01/joe-davis-run-f3-agenda-and-plan/
Commitment – Convergence THIS Saturday – meeting at Sun Valley Middle School (site of Outland) at 7am
Impromptu – EARLIER start time this Friday – starting at 0630

Stupid is as stupid does

Six fine sob fellows plus one out of towner joined the ranks to tackle some running and exercises in this downright balmy December heat. I’m no meteorologist but I think al gore might be onto something. Properly disclaimed we launch.

5 burpees OYO

follow me. Mosey down colnan and out to main drag. Hang a left to the corner. Ssh x 10 ic. Mosey down to spine center. Merkin x 10 ic. Mosey up the hill to bull ring. Low slow squat x 10 ic. Mosey over to Bagpipe hill. IW x10 ic. Up Bagpipe hill to show the course and back down to building entrance

The thang. Partner up. Dora 1-2-3. 100 burpees. 200 flutter kicks. 300 lunges. Cumulative effort. Partner 1 runs 100yd uphill to turnaround and back down. Swap partners and do some maths. Rinse and repeat till we reach the end. Yhc ended up partner less and had to beast it alone.

All done we mosey back to start via bridge and locness. One stop for plankorama and on to colnan circle. Stop at bottom of the hill and choose a red or blue pill all you got to lot. Traffic was heavy. Blue pill first vine entrance. Red pill second entrance. All pax chose wisely. Nemo and buble led the way.

Swift guys were there to cheer us on. Nice work fellas.

Old man moleskin

the force was Strong with Bagpipe men this morning. Ages 15-50. Nice work out there everyone. The goal was to push the running tempo and get some hills in. I counted 8-10 hill climbs. We covered just shy of 3 miles too. Burpees were a crowd pleaser. Even worse when your doing them on your own. Thanks self. (That’s where stupid is as stupid does comes in) thanks for the swift guys and encouragement up the hill. Side note. After BOM a four wheeled sad clown rolled into the lot and asked us wtf are u guys doing I see u out here all the time. I’m sure a proper EH was given and we’ll see him in the gloom shortly. Thanks to F3 for an amazing opportunity to minister in all our endeavors. Praise to God for allowing us to be there. Happy New Years. Be safe and to all traveling home. Safe journeys and many happy returns.

Announcements

joe davis next weekend. Sign up

New Tuesday 3rd f with MT post Bagpipe/swift.

Monday convergence at matrix. Big house still scheduled as planned. (Udder q – shameless plug)

Back in the Saddle Again

Exchanged a few messages with co-site Q Harley yesterday and as it turns out there was a open slot in the Skunkworks schedule for today. Having missed the last two weeks due to nagging back issue, I was a little hesitant to pick it up but decided to give it a go and break out the lighter bell. 4 of us arrived bright and early for a 5k pre-run, nice to shake out the cobwebs and loosen the joints.
This close to a holiday, with many of the pax traveling or taking the day off – it was nice to see a few more cars in the lot when we returned from the pre-run. With a total of 9, the disclaimer was given and we did the following:

Ssh x20 IC
20 swings OYO
Imperial Walker x20 IC
10 cleans each arm
Merkin right Hand on bell x20 IC
10 Shoulder presses each arm
Merkin left hand on bell x20 IC
10 snatches each arm

Partner up similar bell-
Farmer Carry Walk to lower lot Near Benches
P1 carry walk
P2 10 merkins flapjack

Partner work at benches
P1 On Bell P2 runs loop around median – flapjack until total reps
100 Goblet squats
100 Cleans
200 Swings
200 Overhead presses
200 Dips (bell on lap bonus)
100 Chest press pullovers on bench

Farmer carry walk back to top lot 10 Merkin or diamond (if you got it) chaser

Moleskin: Great group of regulars this morning – eager to get to work. Plenty of reps and a decent amount of running to allow the pax to feel like it was well worth getting up at the crack of dawn this morning. Several of the pax were multitasking this morning, catching up with pals and finding out what everyone got for Christmas. The attempt of traveling tunes was met with some comments when nickelback kept popping up (thanks pandora workout radio). Thankfully the bluetooth speaker died w/a few minutes remaining.
No way to hide from the partner rep combos – you either do the work or your partner pays for it. Seemed like everyone was pulling thier fair share of the combined weight out there this morning. Hope everyone enjoyed themselves out there this morning. It was nice to get out there and move the bells around.

Announcements: Joe Davis run 1/7/17

Year End Review

In typical banker fashion, it’s time to review the highlights (or lowlights) of the last year. Fortunately, no HR required though all complaints will be HR-esque ignored. Hey, look, it’s a Thrive Site Q. Didn’t know those actually existed. Now that we are all ‘Happy’, let’s go.

Pre-Thang
My #F3Greensboro guy fart-sacked on me so I was late for the run. Nomad and YHC still managed to get 2 solid miles in.

The Thang
Mosey to the lot beside Carolina Courts near the Trash Dumpster. Helps to clear the senses.

COP
Hoffa is late but a respect so Burpees OYO x5
SSH IC x20
IW IC x20
Windmill IC x10

Fast Paced Indian Run around the backside of Carolina Courts to the Intersection

Mountain Climbers IC x20

Along the road, we are going to do a increasing pace run. Each tall light (lit or unlit), you will increase your pace until in a full out sprint from the last light to the intersection. HB appreciated this. Plank exercises while the PAX gathered

Along the back road, run to each light (tall or short) and 10 bomb jacks at each light. Yes Nomad, each and every light.

Backtrack slightly to the hill. Burpee 7s with Burpees at the bottom and the top of the hill. Run backwards up the hill. #greatcombo

Mosey back down the hill to the field. Partner up.

Wheelbarrows across the field. Flip Flop as needed. As a merciful Q, the first flip flop is on the house. Every time after though requires 5 merkins and then you can start the wheelbarrow across. Heels to Heaven as the PAX gather

Mosey to the steps by the sand pit. We are going to do shoulder taps in cadence with feet advancing on the steps. Basically, feet on first step, Shoulder Taps IC x10. Then move feet to second step, repeato. Third step (for those tall enough), repeato. Then work back down. Nice followup to the wheelbarrows. So much so that the Q called it on the way back down. #HRignoresallcomplaints

Mosey over to the wall. The People’s Chair w/ Arm Raises and Donkey Kick combos

50 ARs/10 DKs
75 ARs/15 DKs
100 ARs/20 DKs
125 ARs/25 DKs
150 ARs/30 DKs

Mosey back to the parking lot for 4 MOM:
The Flag has fallen. Happy places it back up and we pay the penalty:
Burpees OYO x10
Rosalita En Espanol IC x25
Freddie Mercury IC x20
Flutters IC x20
DONE!

COT
Prayers for Posse’s job search.
Reminder of The Sanctuary on Monday nights at 7 (???) at Brooklyn Pizza in Wesley Chapel for any guys who can make it. Check Twitter @F3UnionCo for times/books being discussed.
Thanks to Shepherd (??) for taking us out.

Moleskine
– Great work by all. Sort of a year end review of some of my great ideas over the last year. Some borrowed, some created. All enjoyed.
– Great to have Posse and Ranger out with us. Posse is half the man he once was in that good F3 way.
– Glad to have Happy back out with us as well. Know it’s been a tough road with what you are battling through but try not to be a stranger to the Gloom. It’s got it’s own healing properties (#notaprofessional). Way to tough it out!
– Thx to Shepherd for the non-stale cookies. Santa Glass Joe suffered through some stale week old sugar cookies is the story behind that. The bite and spit method was used but still was rough (not a sugar cookie fan to begin with)
– Hoffa joined us….late but he still joined.
– Nomad pushed hard throughout though I noticed the last light attempt to skip some Bomb Jacks. I’ll call it a sugar rush confusion but the Q had no mercy and called him back.
– HB seemed to really enjoy the running. No actually, he’s healthy and can run with us so I think he really did. #solid
– One last note, HB/Shep/YHC went for some coffee afterwards and discussed the problem we continue to grapple with at F3. The lack of meaningful male friendships. The challenges accomplished together as men. The stuff that makes F3 what F3 is. I know with the 2016 I’ve dealt with that the problem was magnified in my life. Facing my Ms medical issues that could be life lasting and potentially affecting my kids has made me realize how crucial F3 has been in my life. From the mentorship of Shepherd, the friendship with the PAX and the prayers from many even those who haven’t ever met my wife, I’m not sure how I would have handled 2016 ten years ago but it wouldn’t have been as good as it was with F3 in my life. I can’t repay my gratitude so I’ll make sure you suffer through some workouts with me. And through that suffering, we end up solving the problem over and over. #F3secretsauce

Thanks for letting me lead!

Glass Joe

Christmas Convergence

24 men showed up at Carmel Road Park for a special DMZ / Matrix post Christmas convergence. Here’s what we did:

COP — SSHx25
Run to Carmel Presbyterian Church and plank on the six
Sevens on the horseshoe with Hand Release Merkins and Turkish Getups
Mary while waiting the six
Run to Broad Hollow Drive and plank on the six
Mosey to the bottom of Broad Hollow for Partner work — 3 exercises (Merkins, Squats and LBCs) with 200 reps of each. P1 does the exercise while P2 runs to the top of the hill and back
Mary while waiting on the six
Run to the entrance of Carmel Middle School and plank on the six
Run back down Camilla stopping at each of the 9 driveways on the left and the end of the street for 5 burpees
Mosey to the Church of Charlotte and plank on the six
People’s chair / air press — 3 sets of 25
Mosey to Carmel Road Park parking lot for 6 minutes of Mary
COT

Moleskin

Great group out there today. YHC wanted to burn off the Christmas feast with a combination of running and exercise. Mumble chatter tells me that I was on point. Thank McGee for the Burpee ladder. YHC wanted to help him get his 100 burpees in for the day. Kirk showed up late — even with the 7am start time and was hoping he had already missed that part of the workout. Always an honor to lead this group of men. Aye

One Eye

Announcements

DMZ will converge at Matrix next week (1/2).

Christmas Hills

Five men worked off their Christmas dinners climbing hills on Five Knolls this morning.

The Thang:

Launch from lot (picking up one straggler coming in at 5:16), and head to Davie Park for brief COP with IWs. Continue on past Rea to Five Knolls White Gate entrance, to the big hill and regroup at bottom.

Ladder: Run up Five Knolls north to manhole, one squat, back to bottom by gallows, one burpee, up Five Knolls south to Macdara, one merkin, back down to gallows, one burpee. Continue 5-7x, adding on 1x each time.

Return: Take Five Knolls up to Rea, Rea to 51, 51 down past Davie, back to Stawberry. Leaders loop back for 6 at each point.

Mileage: 6-7

Moleskine:

One last trip to the Knolls for 2016. Needed to work-off the gargantuan amounts of food and beer that has been consumed in the in-law filled household. Figured heavy hill work at the Knolls would do the trick.
Started with four in the lot, but were greeted by Icicle coming in on two wheels at 5:16, along with Fireman Ed, who apparently was lost (something about being up since 4am).
Keeping the Pax together was challenging today, with Frasier up in front, but managed to do so with a slight weinke modification and creation of a Knolls loop.
Frasier was on fire out there – new CR on the Knolls downhill. Nice job!
Kudos to Margo for making it out with a rough chest cold – I think he may have left one of his lungs out on the course. Feel better Margo!
Best of luck to all in upcoming races (New Years 17K and Joe Davis)!

Announcements: We’re putting together the Q list for 2017, please reach out to TL or Purple Haze to be included in the upcoming schedule

Merry Christmas and Happy New Year!

Monthly Archive December 2016