There were no tweets and the schedule showed “Open” so YHC brought some KBs and a handful of old weinkes to Ascent to help make sure that some kind of beat down was administered. Four unsuspecting PAX rolled and we got going.
2-handed swings -20
The Main Thang:
PAX choice: Intense: 20, 15, 10, 5 or
Moderate: 12, 10, 8, 6 of the following. (Each side = 1.)
TIME! @ 12minute mark
TIME! @ 12minute mark
Break time: Mosey around front of school to Pullup: 5X: Up and hold for 5 count, then 5-count descent and 5-count recovery
Break over, mosey back to KBs
Bit of stretching to close out the hour
Something about the Sandbox. Ask Cooter.
I’m sore today, so must have done something right. Thanks for letting me jump into the leadership void, gentlemen.
13 PAX showed up ready to venture out in the new AO, despite the promise of no track work (much to Haze’s friend’s disappointment).
Quick disclaimer, have yet to hear anything from Runstopper or Joker’s lawyers so I guess it was adequate (each took a digger during the workout, who knew Fast Twitch was so dangerous).
Mosey east up Raintree Ln, south on Providence, right on Alexa to enter Berkeley neighborhood. End at Alexa and Summerston for further directions. Partner up with similar speed and good looks (hard for anyone to match up with Fault Line in a Mich Ultra shirt). P1 runs down Summerston, left on Oak pond, P2 runs down Alexa . Meet in the middle for 10 hand slap merkins, continue the look at a recovery pace. Sumu squat jumps with both hands touching the ground when partners meet back up. Switch directions and meet in the middle for 10 more HS merkins. Wait for the 6 with some MARY. Next round P1 goes down Alexa turning right on Oak Pond and P2 goes down Summerston turning left on Oak Pond. Last round P1 goes Down Oak Pond until they meet P2 going down Summerston. First loop was about .85 miles, second loop 1 mile, last loop 1.2 miles. Gather the PAX and head down Alexa and AYG to Providence (PAX already said they gave AYG but YHC needed to get the crew back by 6:15 for COT with hawk’s nest). 6 miles on the dot.
Amazingly this was my first Q at Fast Twitch. Not sure how one gets to be site Q with never actually Q’ing, but shows how badly Haze wanted out. Apologies for the late BB, definitely heard some grumbling this week by a few of the PAX. I didn’t realize Haze’s size 9’s were so big to fill… I will get better.
The good thing about this BB being late is I don’t really remember who was there and how they did. And that no one will read it because it is old. Kidding. Sort of. Everyone was out there pushing each other, and I think the new territory was enjoyed by all since they clearly like running fast repeats on hills. Hope you will have me back.
I thought I would give a brief update on Bout Time and his son, Jennings, and give some ways you all can care for them.
Update: Last week, Bout Time and family moved to Memphis, TN. Jennings has been transferred to St. Jude. He is currently in the middle of an 9 day cycle of chemo designed to wipe out his bone marrow and immune system. On day 10 (or day zero), he will have a bone marrow transplant courtesy of his sister, Caroline. From that point on, the prayer is that her bone marrow cells eradicate all AML cells and prevent them from ever returning. The Palmers will be in Memphis for a minimum of 100 days post transplant.
What can you do?
–For no sickness during this cycle of chemo right now for Jennings. It is the strongest dosage he has ever received.
–That following his cycle of chemo, he will have zero AML cells left in his body.
–That Caroline would have a quick recovery following her surgery and she would be brave. Lots to take in for a 5 year old.
–That Joel and Lauren’s marriage would be strengthen in this and they would be able to connect and communicate well during this time.
–That they would only have to stay in Memphis for the absolute minimum time needed.
–That this would be the last treatment necessary for Jennings.
–That, even in the midst of this suffering and heartache, our Lord would be glorified.
2. Attend a night of Song and Prayer on NEXT THURSDAY, 4/19/18, at Reformed Theological Seminary (2101 Carmel Rd.) at 7:30pm in the Chapel. This will take place on Day Zero.
3. Send the Palmers a care package. Their address is 135 Harbor Ridge Lane South
Memphis, TN 38103.
I also wanted to say thank you to all of you that have been praying and have cared for Joel and Lauren. F3 is an amazing family of friends that truly cares for each other and steps up and serves in times of need.
7 pax posted at Meathead Thursday morning to get their recommended daily allowance of iron. YHC had pre-tweeted that we (i) would have music and (ii) might hit legs, but that the weinke was still under consideration. I had some ideas when I went to bed on Wednesday, then woke up early and did a little more research. I settled on a full body routine that was pretty heavy on the chest and shoulders. #falseadvertising#1 It went something like this.
Set 1: 4 + 4 x 4 (4 reps each arm of four different exercises) – during the first set of exercises, Fault Line reminded YHC that there were no tunes #falseadvertising#2
Set 2: 5 + 5 (each exercise done for each arm, then switch arms)
Set 3: 10 x 10
Repeato for 10 rounds – 100 swings and 100 merkins
Jack Webb – kettlebell edition – 1 merkin + 1 lawnmower per side (2 total), 2 merkins + 2 lawnmowers per side (4 total), etc. up to 10 merkins + 10 lawnmowers per side (10 total)
Time. Thanks to Wild Turkey for the take out in COT.
5 pax showed no friggatriskaidekaphobia (fear of Friday the 13th) but perhaps that is the reason why we were only 5. Where were the others? Maybe it was fear of the kettlebells and getting so swole that your shirt sleeves burst, like Hairband’s. Maybe they were delayed by an untimely FBI raid of their home, in a further expansion of Robert Mueller’s ever expanding Russia probe. Maybe. Regardless, 5 came to work, so we did.
After a tidy 100 swings to warm us up, things got real.
5-minute Snatch Test
Reverse plank (lie on your back) for 1 minute recovery. “I thought we were gonna do something, but no, we really were just resting?” “Yes” (pro tip: a heavier bell or more snatches will further develop your need for rest)
Active recovery with: Waiter carry with non-dominant hand, then racked carry, then suitcase carry until end of parking lot. Switch hands and return.
Kettlebell Flow Merry-go-round:
Begin with Left hand
3 reps if bell in 30’s; 2 reps if bell in 40’s; 1 rep if bell in 50’s
Time – darn it
Announcements – none
Take out by Hairband
Swole Mole Skinne:
Well done, guys. We put in some work this morning and were able to do so in a more informal way that is allowed when the pax is small. (note: not a joke about Hairband’s stature; we’re discussing pax numbers; Glass Joe will make the jokes)
The Snatch Test is legit, whether the 5 minute version we did or the 10 minute SSST (Secret Service Snatch Test), which we did not do.
The Cook Drill is a good way to work in active recovery and get in some loaded carries, which Dan John highly advocates. A heavy bell is required to provide the necessary stimulus, otherwise the distances get crazy long. A few may have needed one size larger today. Next time.
The two KB flows gave us a good overall mix of KB exercises, without too much of any one thing, and the reps were based on bell size to ensure everyone got enough volume. As stated at the outset, the goal was to give you options and guidelines and then leave the selection up to you.
Hairband – thanks for the invitation to Q.
Glass Joe – good to see you again; it’s been quite a while.
Lamont & Crypto – nice to meet you both.
Crypto – since you’re newer to KBs (and for reference for other pax), here is a link to a good article on the swing. At the bottom of the article are links to a similar discussion of the other exercises – snatch, clean, etc.
The beauty of Cerberus is that is mixing PAX who don’t often post together. That was certainly the case today.
From Viva Chicken, we went straight to the Parking Deck
Level 1: 15 Side straddle hops, 10 ‘Merican push-ups
Level 2: 15 Imperial walkers, 10 ‘Merican push-ups
Level 3: 15 Low, slow squats, 10 ‘Merican push-ups
Level 4: 15 Mountain climbers, 10 ‘Merican push-ups
Quick trip to QT for Triple Nickle
Base of stairs 5 Carolina Dry Docs
Top of stars 5 Heels to Heaven
Bear Crawls at Village Walk Rd.
Alternate bear crawls and little baby job at each street light
11 at Viva Chicken
1 Heels to Heaven, bear crawl the parking lot 10 ‘Merican push-ups, mosey back
2 Heels to Heaven, bear crawl the parking lot 9 ‘Merican push-ups, mosey back
all the way to
10 Heels to Heaven, bear crawl the parking lot 1 ‘Merican push-up, mosey back
Finish with People’s Chair & 50 presses
The Omega: Back to the Parking Deck
Level 1: 10 burpees
Level 2: 10 burpees
Level 3: 10 burpees
Level 4: 10 burpees
Mary & ‘Mericans
10 Flutter x 10 ‘Merican push-ups
10 Rosalitas x 10 ‘Merican push-ups
10 Box-cutters x 10 ‘Merican push-ups
Lots of positive chatter today, like most days. You hear the refrain, “Good work.” For some, such a non-specific refrain can be bleached of meaning, but when your sweating and trying to catch your breath saying, “Good work” is powerful. When you take the time to encourage another person, you are putting F3 principles to work. You are not thinking about yourself, you are encouraging your brother. It’s the reason we keep coming out. It’s not just about me getting better, it’s about us. Stay focused & stay positive.
It’s quickly warming and time for short sleeves, no sleeves, no shirt. That means it’s time to start back working on our guns to combat the SOB soccer arm syndrome. This workout should take care of that.
What we did:
8 men decided to come and take a tour of Pineville and escaped without donuts. This is what went down
Disclaimer given – off we go and explore
Parking lot with Cupcake Delirium
SSH (10 IC)
IW (10 IC)
Merkin (10 IC)
We started heading straight for the Richard Sheltra bridge , we did some 10 civilian count Merkins on the way to make sure we stayed together
Richard Sheltra Bridge
Before the bridge we did some Jack Webbs (Merkins and Arm Raises)
We did 1-5 count merkin (4-20 arm raises. Then run to the bridge touch the sign and come back
Do 6-10 count merkin (big kudos to Private benjamin, Dumpster Fire, Arsenal, Shrink Wrap)
Run to the parking lot of MJ Donuts. There are 3 speed breakers. 10-20-30 merkin stops at them.
Never – ending benches (Pineville Elemenatay)
There are 22 benches around Pineville Elementary. We started with 2 LBC at the first then the next 4 … next 6….till 38
Then head back stop for some merkins at The Hut
Back to Base
YHC wanted to let the pax know that the bridge completed few months back was named after the brave firefighter. It was also nice to head to some new territory. Lot of chatter out there. YHC wanted to share his favorite restaurants and spots . Private Benjamin sure likes MJ Donuts. Shrink Wrap and No show finished LBC so quickly, they sure had extra time to do their taxes while rest of us were still finishing our LBCs at all those benches.
This was truly a fun start to my week. YHC remember thinking this was sure a fun Q rather than the times all nervous about the Q. Do it that often and then its all fun.
Also nice to see Lieutenant Dan , great push buddy.
Thank you Dumpster Fire for the takeout
Richard Sheltra Memorial 5k (4/28/18) – Bunch of us are doing. Also options to volunteer – contact Dumpster Fire or Private Benjamin
Don’t get me wrong, I love Donuts. Show me a man who doesn’t love donuts and I will show you a man who is failing at life. However, sometimes the makers of the Donuts do not like you. They hate the way you walk through their establishment, all sweaty and stuff. They hate that you park in front of their building and then run away for 45 minutes. They hate the fellowship you have with other Donut lovers. They hate that they still can’t get the smell out the bathroom from that one time Semi visited it 7 months ago. Deep down though, they are just jealous. They are jealous that we can run 6 miles and then eat several Donuts. You see, we are different from the standard Donut lovers and they hate us for that. But it’s OK, we forgive them. We will “kill them with our kindness”. They will soon grow to love us just as we love their Donuts. Because, at the end of the day, we all have the same thing in common: the love of Donuts.
Prohibition smells like liquor. All the time. He lives, breathes, and drinks liquor 24/7. Some would say he is one with the liquor. Why? Liquor is his job. And he is winning at his job. No one is more dedicated to his job than Prohibition. When he sleeps at night, he dreams of Mount Gay Rum (yes, its real). When he drives to work, he sips Cointreau. When he eats dinner with his family, they recite the Remy Martin motto, “One Night/Live them” (which as a marketing guy, is wickedly confusing with the singular/plural construction) over and over again. He waters his grass with The Botanist. Yes, his grass is mostly made up of WILD flowers that he FORAGED from 22 islands and DISTILLED to make sweet creams and lotions, which he sells on Saturdays at the farmers market under the brand name “Prohibition’s Liquor Creams”. So, if you are looking to hire someone who is loves their job and lives the job, then look no further than Prohibition.
**This backblast is paid advertisement and brought to you by Remy-Cointreau and their brands of fine liquor.
YHC picked up Cane and Utah. 1st time we got the neighborhood crew back together in about a year. Clown car over to campus and were the 1st to arrive. Utah made a smart comment about the Q really drawing out the big numbers. Alas, cars began pulling in. Titan pulled in ready to roll, same as 5 years prior when he met YHC for 1st F3 workout on this very campus. Cane was there. Thorough disclaimer provided to the pax and off we went. VSF proudly flying.
Mosey through campus past the main building and north on 51 to Wells Fargo parking lot to circle up.
IW x 10 IC
Low Slow Squat x 10 IC
Mountain Climber x 10 IC
Merkin x 5 IC-hold
Wide Merkin x 5 IC-hold
Diamond Merkin x 5-hold
Peter Parker x 10 IC
Mosey south on 51 into campus to Tartarus (deck) and ascend stairwell 1 to level 4. Plank series.
Burp and Merk
10 Burpees. Burpee 1 with 1 merkin. Burpee 2 with 2 merkin. Up to 10 merkin. People’s Chair.
Double Redemption Loop
Stairwell 1 Level 4. 10 Knee-Slap Jump Squat. Descend to ground level. 5 H-R Burpees. AYG clockwise around football field. Stop at scoreboard. 5 H-R Burpees. Continue on to Cougar entrance. 20 Merkin. Bear Crawl to cross walk. AYG up ramps to Stairwell 1 Level 4. Repeat
Legs up for all. IC. Flutter x 10/High Flutter x 10/Heels to Heaven x 10/Few more exercises
Descend Stairwell 1 to ground. Plank
5 Knee-Slap Jump Squats. Up Stairwell 1 to Level 4 and over to Stairwell 2. 5 Donkey Kicks. Down Stairwell 2 to ground and over to Stairwell 1. Repeat x 4 for 5 reps.
Right Arm High-Left Leg High-10 count
Flapjack with 10 count.
6 inches. Right Leg High-10 Count
Flapjack. 10 count.
6 inches. Right Leg High. 10 Count
Flapjack. 10 count.
Elbows. Right Arm High. 10 Count
Flapjack. 10 Count
Merkin x 10 IC.
AYG to launch lot.
Flutter x 50 IC
21 men put in work today. Well done. Rachel and Purell were out front with Brilleaux, Haze, and Titan close behind. We covered 2.5 miles and got plenty of stairs and ramps. Some mary and core and a little bit of legs.
Kotters to Titan, who EH’d YHC, and is now back in the gloom. Great to see him today. Always pushes hard.
Kotters to Cane, who YHC EH’d to go to the 1st post 5 years ago. A medical issue has kept him away from the gloom so it was great to have him back out today. Strong work.
Kotters to Red Rocks. Brushback had a hand in his posting today. Well done and thanks for the long-arm picture for #allinforjennings. Speaking of that, Hops brought bracelets in Clemson orange. On each bracelet, the hastag in the previous sentence is on there twice, as is Exodus 14:14. The Lord will fight for you; you need only to be still. Jennings, F3 Bout Time’s son (3) is fighting Leukemia and is in Memphis, TN with his family to receive a bone marrow transplant. His sister, Caroline, is the donor. Pray for Jennings and the Palmer family.
Scabby made his usual entrance a few minutes late. Timed it perfectly to join us on the initial mosey. Run in/Run out. Strong work.
Bushwood was HC via text to Hops and YHC yesterday. You won’t see his name in the pax list though. Missed him out there.
5 years of F3. Thankful for these years and all the men I have met and spent time with, putting in work, races, 2nd F, and 3rd F. Truly a blessing in my life.
Today was YHC’s 109th Q since first posting 04/12/2013. 1st Q 08/24/2013 at Day Zero with Tiger Rag as co-Q. It was a learning experience. 2nd Q was 10/01/2013 at Centurion.
Started tracking F3 posts 01/01/2014. From 2014 through year-end 2017:
544 F3 posts
Enjoyed them all, to some degree, and I say that in a good way. Tried to EH as many guys as possible over the 5 years. My M has helped keep me in check when talking about F3 and I think I have found a pretty good balance at this point. Only took 2 years of EH to get Utah out. If you ask him, pretty sure he would tell you he wishes he had not waited so long. Push on those around you. Guys need F3 and most have no idea they need it.
Special T-claps to Purple Haze, who I consider my F3 mentor when I was getting started with leading. He must have posted my 1st 10 backblasts and edited (audited) them before doing so. Got me linked in on Twitter and was always available when I had questions. Still is for that matter. Appreciate the help and encouragement.
Honor to lead the men this morning, as always. Thanks to Margo for the opportunity.
Day Zero: Song, Scripture, Prayer for Jennings and the Palmer family. 04/19/2018 at 7:30. RTS Chapel, 2101 Carmel Road #allinforjennings. Please join if you can make it. The family is thankful for all the prayers.
Turned my recording app off a tad early. Any other announcements, please add in Comments.