4 PAX, posted on a lovely Carolina Blue sky Saturday morning to partake in another addition of Ascent.
I was absolutely energized to see 2 of my favorite F3 buds waiting and ready to roll when I showed up… Council Fire and Costanza. A few seconds before 7:00 Cooter joined us… Good addition. After some hugs and high-fives… We were off…
Warm up Indian Run to Harris Teeter for COP
SSH (Side Straddle Hop) x 23
Low Slow Squats x 10
The Thang:
Ran back to OP stopping at ever other power line poll to do 10 LCB’s (aka LBC’s)
25 Balances Lunges each leg – Using the benches in front of the school.
25 Squats
Ran to the back of the school
25 Super Skaters (each leg)
90 seconds of wall squats
25 Step Back Lunges (each leg)
25 Alternating Side Lunges (each leg)
90 Seconds of wall squats – Costanza and Cooter did one legged wall squats
25 Deadlift Squats (each leg)
5 3-Way Lunges (each leg)
20 Sneaky Lunges
2 Sets of 30 second Chair Salutations
25 Toe Roll Iso Lunges (each leg)
20 Grouchos
30 Calf Raises (foot pointed in, out, and straight – total 90)
25 80/20 Speed Squats (each leg)
Our upper body was feeling left out… so we finished up with some Plankers Delight. PAX planked shoulder to shoulder, while 1 went down the line doing two hand slap merkins with each man. We did two rounds.
Had time to finish up with 10 additional merkins… Costanza’s idea.
Done
The Moleskin:
Excellent effort by everybody. Lots of good chatter. The hour went by pretty fast. My legs and butt hurt so bad it’s hard to do simple things like, get up and down, or sit. Pretty sure the others are feeling it too. A legs workout for the Ascent ages.
It was nice to meet Cooter, Phillip Suggs. He is apparently 1 of 3 F3 Cooters in the area. He brought great energy and is very eager to Q Ascent. He said he has been working on a weinke for months and he has been ready to show the Ascent world that he is truly legit. Word has it, Gullah won’t be able to Q his regularly scheduled Ascent Q on Saturday and Cooter is getting the nod. Going to be epic. If you are in town and get the chance… Go support him. He’s got a great attitude.
I appreciate Dumpster “Council” Fire and Costanza for being there. Two guys I am grateful to know through F3… Two guys I have seen physically become beasts through F3… Two guys that never have to twist my arm to meet them at a workout. You guys are awesome!!
Council Fire… Thank you for taking us out. Well done!
Announcements:
Richard Sheltra 5k/10k and Fun Run – Saturday, April 28.
Cooter is on Q next week at Ascent
20 PAX graciously survived a morning Calorie Burn. From the moaning and complaining, the burn was definitely felt by most in the gloom to rid their bodies of the Easter Candy consumed over the weekend. There was no Egg Hunting this morning, but just an attempt of a good ole fashion beat down.
Warm-up – Disclaimer and Introduction.
The Thang – And off we go:
Wrap up and Prayer:
Thank you Old Macdonald for taking us out
Moleskin:
Good to see everyone working hard this morning. There were a few back out to enjoy the nice weather finally including Shampoodle, Rockwell, Loafer and Chipotle. Glad you guys could make it work this morning.
Shout out to BottleCap, Hollywood, Ice9, GoodFella and Legalzoom for going all out in the sprints, the competitiveness is contagious. Middle group including Damascus and Foundation were even neck and neck pushing it to the max.
Lastly, Bolt is the man. 2.0 was owning the majority of us sad men this morning. Ice9, you are raising an amazing little chap. Thank you for bringing him along and making us all feel a little insignificant with his work ethic and ridiculous speed.
Announcements:
The 2018 racing season for Speed for Need is off and running.
Carrying the momentum from two extremely successful events thus far (Joe Davis and Run Jen Run), the F3 Nation PAX is set up to PUSH 6 races in April, spread out over 5 regions, culminating with a final weekend on April 28th with our friends at The Paula Takacs Foundation for their signature fund raiser the Sarcoma Stomp!
A truly amazing event; it will take participants on a 5k loop course through the beautiful neighborhoods of Mammoth Oaks and Landsdowne in Charlotte NC. This family friendly occasion is perfect for all ages. As the men of F3 are out pushing 6 Speed for Need,Inc customized racing wheelchairs, your family can share in a fun and uplifting morning! Your 2.0’s will love the face painting, tattoos, games, snacks and visits from our favorite mascots!
The mission of the Paula Takacs Foundation for Sarcoma Research is to raise funds that will directly benefit the fight to end sarcoma. By supporting local, innovative research with a relentless commitment to excellence, we open a pathway for scientists and other research professionals to develop and offer cutting-edge treatment options to more sarcoma sufferers. Thus helping to expand our global hope for a cure.
The Paula Takacs Foundation for Sarcoma Research was born out of Paula Takacs’ love of life, love of family, and love of her circle of friendship. This circle continues to grow through the work of this foundation, the people whose lives we touch, and the differences we strive to make towards finding cures, for patients locally and throughout the world.
The Paula Takacs Foundation for Sarcoma Research is a 501(c)(3) nonprofit corporation founded in Charlotte, NC.
The mission of Speed for Need, Inc is to raise awareness and foster inclusion of those with a special need through participation in fitness events supported by the men of F3 Nation. Simply put, our goal is to help people get to the finish line and finish the race… their race.
At our core, we push track commanders (riders with needs that are special) in customized racing wheelchairs to help them participate and complete fitness events such as 5Ks, 10Ks, or marathons. Our goal is to give them an experience that they would not otherwise be able to have on their own accord. Inevitably, our track commanders are the ones that are actually pushing us though. They are inspiring us to step up, engage, and lead. They are motivating us to become better people, better servants, and better leaders. Our track commanders lead the way in every Speed for Need, Inc event. It is that unique, symbiotic relationship between the track commanders, the drivers, and all of those people running and spectating that help to raise awareness for social causes, foster inclusion, and connect the track commanders to the overall fitness community.
So the question stands…Who Pushes Who?
Contact(s): Twitter @F3SPEEDFORNEED or @JRRTolkienF3 or GypsyFit_F3
Respectfully,
JRR Tolkien & Gypsy