The plan was simple, quick warm up then into six stations mixing in running every three stations. 90 Seconds each push to 7’s best you could with the exercised listed
Station 1- Burpee’s/Roundhouse kick
Station 2- Sparring with gloves/ alt partners every other
Station 3- Sand bag row/Squat then press – Modify last round with out press
Stations 4- Ladders Shoulder tap/ Merkins/ LBC
Station 5- Smash ball/ Lunge
Station 6- Kettle bell swing/ row/ squat
3 Rounds with a 2min run after first 3 stations then a 3 min run after 6th station.
Moleskin: Liked the change of pace it was good to see the crew and the young man Gronk out there. I partnered up with Fhreelies and mad respect to him. For me personally, I’m 39 I know I still have a bit of youth on my side and my hope is that I am still out here doing what we do in my 50’s. Its not easy and men like Fhreelies, Snow, Shop are true leaders that inspire me to push on. So gents thanks for the opportunity to lead and looking forward to some station work in the future.
A man’s choice of rock says a lot about him, and it’s not always what you might think.
Sure, a big rock may indicate a powerful man. But, it can just as easily indicate a man who lets ego or overzealousness cause him to overpromise, overcommit, and then underdeliver when it comes to execution. Or, maybe it’s a man who has decided to dig deeper and push himself this morning. To try a rock just 10% bigger than he otherwise might have chosen to see what happens. Maybe he wins today. Or, maybe he learns what to do differently next time.
Just the same, a small rock does not necessarily indicate weakness. Maybe the man is coming back from injury, or didn’t sleep well last night, and is self-aware and humble enough to recognize this and choose an appropriate, lesser burden to lift until he is abler. Or, perhaps it is a man who has struggled with enough injuries in the past that he simply prefers to avoid them. Or a man who is overcautious and underestimates himself so, rather than risk failure or discomfort, chooses a rock he is certain he can lift — at the same time avoiding the very real chance of breakthrough and of building positive forward momentum.
Or, maybe you were just unlucky enough to be the last man to a rather small rock pile and had to take what was left and make the best of it.
If you were there this morning (and even if you weren’t), I encourage you to consider the rock you selected and reflect on how it might relate to other choices you make and the burdens you carry every day. Which man are you? Are you moving in the right direction? Should you choose differently next time? Maybe I’m just tired, but pondering that myself certainly led me to a couple interesting realizations which will certainly affect the next choice I make.
Whatever your choices, and whatever your reasons, I do know that carrying any burden is always easier when surrounded by my brothers — as it was once again this morning. Great representation at The Fishing Hole with an impressive 54 year age range between our War Baby – Kuechly (13) and War Daddy – Boomer (67). The sweat marks left on the top deck are just a small indication of the effort every man put forth at The Hole today. Thank you all for joining me.
We’ve all seen an ugly baby from time to time, and we all know how it goes. When you first lay eyes on it, so new and fresh, you can’t help but (rightfully) think what a miracle it is.
But, once you’ve had time to look at it a little more. To see the forehead that’s a little wonky. The eyes that aren’t quite spaced right. All the little details you missed in that first glance. That is when you realize the truth of it all. Although it’s soul is, and always will be, beautiful — this is, for the moment, one ugly ass baby.
That was our experience with the Murderhorn’s spawn this morning. It was not until the 3rd trip, when we ran the hill from the bottom all the way to the cul-de-sac at the top, that we recognized it as a true thing of nightmares. Don’t think it’s quite as long as the Horn, but I swear it hurt just as bad. So, we dry heaved for a few minutes and then got the hell out of there. Still, it was
fun interesting visiting fresh (possibly virgin) Maul territory and I for one hope someone takes us back. Caution is definitely warranted on Elm and Endhaven, but it wasn’t all that bad and once we got into the neighborhood we didn’t see a single car (that I remember).
this yesterday morning once we hit Endhaven. Charlotte 10-Miler race veterans did make themselves known with their collective groans as we turned down Prince Edward. This friendly little set of hills is towards the very end of that race and is, by what I could gather from the expletives muttered, a definite crowd pleaser there as well. Frasier, who ran repeats up the hill encouraging PAX at this year’s 10 miler, may be the only person who truly thinks this baby is cute.
Had a great time with you all
this yesterday morning. Work travel (and Stanley Cup hockey) kept me out of the gloom for longer than I like. Never realize just how much you miss it until you are right back in the middle of it. If you know one, call up a kotter this weekend and tell him how much we need him out there with us.
5 PAX became much more flexible and hopeful this morning at the latest edition of Gumby. After an adequate disclaimer it was time to open up You Tube, get the music started and then begin:
Courtesy of the Billy Graham Evangelistic Association based on Titus 2:13:
One of the best ways to get rid of discouragement is to remember that Christ is coming again. The most thrilling, glorious truth in all the world is the Second Coming of Jesus Christ. When we look around and see pessimism on every side, we should remember the Bible is the only Book in the world that predicts the future. The Bible is more modern than tomorrow morning’s newspaper. The Bible accurately foretells the future, and it says that the consummation of all things shall be the coming again of Jesus Christ to this earth. If your life is dismal, depressed, and gloomy today, Christ can turn those dark clouds inside out. The sunlight of His love can still shine into the darkest part of your life.
Longing to see Your face, Christ Jesus, I rejoice in the anticipation of Your coming again!
Dynamic stretching-walk the length of the room and back getting the legs warmed up.
Grab a folding chair as a prop for stretching the calves, hamstrings and another dynamic stretch.
To the mat to work on IT band, hamstrings, groin, aductor, front of thighs.
Finish off with some shoulder stretches.
It was good to be back at Gumby. Some schedule changes and my laziness has kept me from one of my favorite workouts, especially when I post two running workouts on Monday and Tuesday. Shout out to Arena who showed up early for a pre-run and thank you to Swiss Miss and Tweetsie for allowing me to lead.
F3 Dads every Saturday in June 9am at Colonel Francis Beatty Park and the Brixham Greens in Ballantyne Corporate Park where they meet at the white tent.
With more than 6 billion people in the world and a solid 600 years of recorded history (plus much more spotty history on hand), there is so much to commemorate on a daily basis. On this fine morning, 19 men came together at the Marvin Ridge High School parking lot to celebrate several amazing events. Or perhaps more likely, 18 fine men showed up for a workout led by a PAX belatedly celebrating his 2nd anniversary as a member of the F3 Nation.
Today marks the 52nd anniversary of the landmark Miranda vs Arizona decision which produced “the Miranda Rights” that hopefully few or none of the PAX have had delivered to them. In honor of those famous words, YHC gave a poorly worded and rambling disclaimer that would have served very little benefit in a court of law. And then they were off!
In honor of Flag Day eve…
(That makes 50 merkins and 13 burpees.)
In honor of school being out — or just because the buses were nearby…
Mosey to the rockpile to pick up 2 cinder blocks and 2 running rocks. PAX split into 2 teams and an individual ran to a cone with the cinder block to pull a card from the cone. Run back with the block. Team does the main exercise on the card. Once that was completed, another PAX ran the block to the cone of his choice to pull a card. While he ran, the team did the secondary exercise listed on the previous card. Repeato until all PAX had carried the block.
For Deuce on cones, once all PAX had completed the carry and exercises, the team ran suicides to each cone and one PAX grabbed a card for a main exercise once the team returned to the starting location.
To finish, PAX completed half of a Captain Thor. Time did not allow for sets 6-10 and PAX were quite saddened by this.
Huge props to Purell who unknowingly shared a variation of the cone idea with YHC on Saturday. Several PAX need to adjust the alarm clock by a couple of minutes, but other than that, it was a great showing today. YHC took to heart some suggestions — Posse on the Flag Day Eve and Bratwurst’s reminder for IC count was followed by completely avoiding any IC work except for the brief Angry Al Gore (which was probably butchered). Kotters to Honeycomb and YHC did not know Boitano but looks forward to crossing paths again.
Another huge shout out to the men of F3 Nation. YHC recently hit the 2-year mark and it has been a great experience. The PAX are examples in the workouts, making him want to push himself more in the gloom, but also — and more importantly — setting the reminder each day to go out and be a HIM. Your examples are motivating and don’t doubt that you can have a positive impact wherever you stand.
Twelve men met up for a good morning run all around Calvary Church. Hammer thought he had the Q and was a bit perturbed as he had an excellent meal last night and went to bed early in anticipation of an Anvil Q. He got up early but would have liked to have slept in. Hopefully, he got something out of it. The twelve were accompanied by approximately 15 police cars in the parking lot. They were either part of the 6:30am drug raids today or I forgot to pay my dinner check.
SSH x 15
IW x 15
LSS x 15
Merkin x 10
Low Slow Merkin x 10
Mosey on to . . .
Station 1 – Mosey to parking lot parallel to Hwy 51 but first collect a lifting rock for Parking Lot Island Suicides
Station 2 – Meet in the middle of the soccer fields and partner up.
Station 3 – Meet at the concession stand for Stepups, Dips and Durkins (10 each)
Return to launch site and finish up with LBCs until 6:15
Everyone pushed it hard today and we got in 3 plus miles. Thanks to Run Stopper for leading Mary while the six caught up.
Run Stopper’s movie review suggests Isle of Dogs is an excellent movie and will be enjoyed by all.
Wishing Abba and his family the best as they journey to Thailand for several years of mission work. F3 Thailand??
ABBA! No not Abba Father. At least not THE Abba Father. Not the Great Q over all, but Abba (the father of 6 in South Park Charlotte) who is taking his family of 8 to Thailand! Yes! That Abba is at the helm @ theValley in the gloom. #SYITG @F3Metro @F3Area51 #f3thevalley
— F3Sloppy (@PastorJoeLanman) June 14, 2018