Summer Kick-Off Convergence (SOB)

  • When:05/24/17
  • QIC: Tuck, Argonaut
  • The PAX: Lockbox/David (FNG), Mule/Kent (FNG), Toothpaste/Kevin (FNG), Wilbur/Michael (FNG), Icing/Myles (FNG), Knockoff/Daniel (FNG), Wando/Jamison (FNG), Homer/Gerard (FNG), Arsenal/David (FNG), Daffy/Chad (FNG), String Cheese/Mike (FNG), Old Man Argo/Henry (FNG/Respect), Baggins/Douglas (FNG), Gilligan/Matthew (FNG), Wolf/Tom (FNG), Soft Pretzel, Ofer, Yogurt, Loogie, Fireman Ed, Heartbreaker, Crabcake, Strawberry, Van Pelt (Respect), Frehley's Comet (Respect), Kirby, Jwoww, Madame Tussauds, Poptart, Paper Jam, Sony, Cheddar, Drano, Big Bang, Tagalong, Thin Mint, Speed Bag, Coal Ash, Marky Mark, Bunker, Mario, Udder, Nard Dog, JRR Tokien, Carmen San Diego, Chopper (Respect), Teddy, Fire Hazard, Dumpster Fire, Fire Marshall Bill, Haggis, General, Gump, Bounty Hunter, Kid Rock, Peppermint, Private Benjamin, Shrink Rap, Wild Turkey, Billy Goat, Patent Pending, Squid, Philmont (Kotters), Fredo, Huggie Bear, Goonie, Tuck (QIC), Argonaut (QIC)


Summer Kick-Off Convergence (SOB)

~68 men gathered (15 new guys), in a tight circle, in the parking lot next to the cinema. Disclaimer and instructions were given, and we were off.


The Warmup

We jogged over to the empty parking lot beside Smoke, since the other lot looked like 485 at rush hour, and made a big circle.

20 Jumping Jacks (Side Straddle Hops), In Cadence (40 jacks total)

15 Push-ups (Merkins), In Cadence (30 total), hold in plank at the end.

15 Mountain Climbers, In Cadence (30 total), jump up to feet at the end.

20 Low Slow Squats.


The Workout

Grinders (Tuck)

We jogged over to the parking area near Chicos/Chipotle. Instructions given to get into groups of 3 for a partner workout involving flutter kicks and box jumps (step-ups, jump-ups).

  • Partner 1: flutters in front of Chicos
  • Partner 2: jump-ups or step-ups at fountain area
  • Partner 3: run from Chicos to fountain and relieve partner 2
  • Partner 2: run to Chicos and relieve partner 1
  • Partner 1: run to fountain and relieve partner 3

Continue for 7 minutes


Hills (Argo)

Everyone ran from the Chipotle parking lot to the truck delivery lane behind Target. Instructions were given for a workout consisting of hill runs, hand-release push-ups, and supermans.

  • E1: 20 supermans
  • E2: Sprint up the grass hill to the Elm Rd sidewalk.
  • E3: 10 hand-release push-ups (merkins)
  • E4: Run down the grass hill to delivery lane.

Continue for 8 minutes


Suicides (Tuck)

We moseyed back around the buildings to the parking lot in front of Harris Teeter.

  • 5 burpees OYO
  • hold regular plank
  • suicides w/ 2 lines
  • 5 burpees OYO
  • hold elbow plank
  • suicides w/ 3 lines
  • 5 burpees OYO
  • hold six-inch plank
  • suicides w/ 4 lines
  • 5 burpees OYO

Finisher (Argo)

We shuffled over to the next parking lot for some leg work.

  • Lunge.
  • Lunge.
  • Lunge again.
  • Lunge once more.
  • Lunge another time.

Continue for 100 meters


Core

Everyone circled up.

  • 15 6-inch plank jack, In Cadence (30 total)
  • 30 crunches (LBC), In Cadence (60 total)
  • 20 flutter kicks, In Cadence (40 total)
  • 20 dolly, In Cadence (40 total)
  • 20 heels to heaven, In Cadence (40 total)
  • 10 rosalita, In Cadence (40 total)

Announcements

1 Memorial Day 2017 – SOB Murph Convergence – Monday, 0700, top of Ballantyne Village parking deck – http://f3nation.com/2017/05/16/preblast-sob-memorial-day-2017/

2 Say a prayer for Market Timer’s father who was diagnosed with cancer this week.

3 SOB HDHH – TODAY at 5:30 at Blakfinn in Ballantyne

4 Speed for Need – check out this worthy cause

  • About: https://www.youtube.com/watch?v=pl-iPn4sAWk&feature=youtu.be
  • Donate: https://www.crowdrise.com/f3-nation-speed-for-need-charitable-initiative

Notes

This was a big diverse group this morning: from elite athletes to first timers, from 20 yr olds to 60 yr olds, from guys at the top of their career to guys looking for work, and a variety of other wide ranging contrasts. One uniting commonality this morning was completion: everyone gave it their all and got to the finish line. Awesome to see the more veteran guys helping the new guys along and encouraging them. Well done men !

It was an honor to lead with Tuck this morning. If you see him this week, give him a high five; this was an idea of his that he described months ago in a midnight e-mail entitled, “I Should Be Sleeping”. It’s an interesting title that many men use as an excuse for not exercising in the morning, which in turn yields not exercising at all since most responsible, hard working men don’t have large dispensable chunks of personal time during “regular people hours”. Today was a good step in the right direction in letting other guys know that there is a free, early morning fitness option for them that will pay dividends in a variety of areas of life.

A couple of other observations from this morning (please add yours in the comments below):

  • The scene of 60+ cars rolling into the theatre parking lot in the span of 5 minutes.
  • Tolkien’s “Short Man, Big Box Jump”
  • Heartbreaker high speed hill descents.
  • Fire Hazard hitting the gas pedal on the suicides.
  • MT, Loogie and Thin Mint pushing the 6.
  • Kid Rock lunging the 100 meters faster than some folks run it.
  • Philmont cheering for himself during COT

Argo Out.

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Wingman
Wingman
6 years ago

Fantastic work.

WildTurkey
6 years ago

Unbelievable! Great job Tuck and Argonaut for leading the workout and the campaign.

If you showed up today, come back. You will get stronger – physically, but more importantly mentally. The discipline required to set your alarm a little earlier will carryover into your personal life. F3 gives one the ability to find and build upon the strength to improve yourself, family and community. See you in the gloom!

JRR Tolkien
JRR Tolkien
6 years ago

Great job organizing the event fellas. Special thanks for not making us do bear crawls. No FNG would have returned. #SOBstrong

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