To boldly go where no man has gone before
3rd F:
- Thank you Shepard for the excellent take out.
- Thoughts and prayers for numerous pax this morning. Many remained publicly silent but need your thoughts.
2nd F:
- Multiple F3 out reach programs are needing your assistance. Step up and help out.
- Union County PAX are hosting the Speed For Need: Parks 5k race. come and and support Glass Joe and crew as we push 4 track Commanders across the finish line.
1st F:
Disclaimer given and in typical backward fashion, YHC confuse the PAX and start with the name-o-rama. (Its all good Bullwinkle… you are on time.. you did not miss the beat-down.)
13 HIMs took the DRP this morning.
WARM UP: BLIMPS
Burpees: 5 OYO
Lunges: 10 each leg OYO
Imperial Walkers: 15
Merkins: 20 Civilian Count
Plank Jacks: 25 OYO
Squats: 30 OYO
(Quiz time) Bernanke (aka Henry) is 1st up. I figured this one was an easy one since we just did the name-o-rama. What is the 1st name of all the members in the PAX today? OK… we need to work on this one guys.. lets roll the dice and see what the payment is for not knowing. 20 Plank Jacks
Mosey to Crossing Paths park
Mosey to Crossing Paths park (lots of mumblechatter on this one.. WHOA now wait a minute we never go left out of parking lot.. always straight or right.. wait wait wait.. what is this .. this sign say private property we can go there.. this is a new park back here this is not where we go.) I love taking PAX out of their comfort zone. Far to often as men we get stuck in a rut and some times we need someone to encourage us to go left vs. right.
(Quiz time) Hair Band (aka Keith) is next up. With the dice of pain in hand he waits for the question. Name two F3 outreach programs. Nailed it.. Starts with Speed for Needs, calls out the Leap program, we add in Mission trips, Disaster Ops, etc. The point is, F3 is far more than just an early morning 1st F beat-down. Get involved, or as a good buddy of mine says all the time when I ask about an event: ” You gotta show to know”
Time for 100’s Partner up: Pax 1 does called exercise as partner 2 runs a lap stopping for one burpee at the entry to the park
● 100 Bomb Jacks
● 100 WW2s
● 100 Merkins
Join the 6 to complete..all pax should be doing Merkins by the end.
Time to mosey down the creepy path though the woods next to the railroad track to the Indian Trail town center. (I mean why not right.. what could go wrong.. just because every horror story out there says not to do it.. why not, I got 12 other HIMs with me and if we hear a chainsaw, growling, or banjos; i think i’m faster than at least half of them. #DontOutRunTheBearJustYourFriend)
As we gather up in the parking lot of the Government center…figure its (Quiz time). Glass Joe your up. What are the 5 core principles of F3? 4 out of 5 is not bad for 6am. But we still need to roll the dice of pain for missing it: 20 Freddy Mercury IC.
- Are free of charge
- Are open to all men
- Are held outdoors, rain or shine, heat or cold
- Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
- End with a Circle of Trust
Time to mosey. Guys … What are you sitting around for.. we got work to do.. get up. Lets go find a Rock pile.
Gypsy rock (Yes Bullwinkle.. I gave you credit for the naming of it… buuuuuut, you had not finished your mosey to us yet to hear that part. )
Called exercises to 20 count and pass your rock left. (OK.. i could really put in a few lines about a certain someone not doing these exercises and walking back and forth to the rock pile to find the perfect rock as he blames other for rock sizes.. but whatever.. modify as needed and when you are a Respect, who am i to judge. Although, it was one of the more creative ways i have seen to get out of a beat-down and YHC might have to use it one day. bahahahhaha )
- Curls
- Overhead press
- Squats
- Tricep extension
Repeat twice
Mosey back toward the AO (Quiz time) Shepherd, your turn: What is the Mission of F3? Very close but a little help needed and roll of the dice for it.
The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
15 Romanian Dead-lifts each leg
Ladder 7s
1 Wojo Squats run to far end of lot 6 Dry Dock
2 Wojo Squats run to far end of lot 5 Dry Dock
Ect… 6 Wojo Squats run to far end of lot 1 Dry Dock
Short mosey to the launch area for 60 seconds of American Hammer.
Done!! 2 miles and few exercises
Great job by all.
I appreciate the accountability today and Thank you guys for allowing me to lead.
Pirate Captain
17 men gathered in the gloom of Charlotte Latin. As per usual YHC had no watch so a time check was requested, 1 FNG was present and it was almost time so the disclaimer was started… YHC made a fatal flaw/slip of the tongue as I claimed responsibility for all PAX safety/welfare… oops… and with that we were off.
Mosey up to field turf for a warmup: 15 SSHs, 15 IWs, 10 merkins, 10 arm circles/10 sealclaps/10 overhead claps.
The Thang
Mosey up to the covered patio by the field house and partner up:
1 partner would run to bridge and back, other partner would do exercise getting to a total of 100 jumpups and 100 derkins.
After all PAX were in we gathered at the round about for 1 round of Mary (10 Freddy Mercury).
Mosey back down the hill and hung a right over to new parking lots behind field turf field. PAX lined up abreast at first island – bearcrawl to next island w/ 10 hand release merkins; then lunge walk back for 10 supermans (3 rounds). plank and wait for the 6. Next round, same setup – crabwalk to next island w/ 10 merkins; then broadjump back for 20 LBCs (3 rounds). plank and wait for the 6.
Mosey back down the hill to the brick bridge and grab some wall… 2 rounds – 1st w/ 30 presses in cadence, 2nd w/ 20 presses in cadence. Next we would each grab a lifting rock for a set of 15 curls, 15 presses and 15 triceps extensions – given the disparity of rocks chosen we would rotate one to the left for another set then again. Mosey back to launch for some Mary.
Moleskin
The realization of a potential mutiny was early this morning… at the 1st station audible groans abound at the number of reps and the distance of the run. At the 2nd station a small mutiny was upon me with a quote of “when 2 or 3 guys ‘modify’ it’s no big deal but when it’s 5, that’s a mutiny”… nevertheless I was undeterred and we held it together. Thankfully I was not deposed as Q and all the PAX put in great effort, heck even the ‘mutineers’ banged out the reps while just running long laps around the lot instead of bearcrawls and crabwalks.
Announcements
Welcome FNG Limey!
a certain unsanctioned mile we won’t discuss is coming up in June (7th I think)
COTS needs volunteers – 1st Sunday of every month. talk to Strawberry
Out Running Swift
I haven’t been out to Bagpipe in a long while and had to look it up on a map to make sure I knew how to get there. Luckily Tagalong reminded me Sunday night about my Q. I saw some new faces, and unfortunately a lot of ugly old ones (not you FireHazard). Mosey down to the bullring. Warmup and then the fun begins.
Start on the rights side of the building and run around the semicircle and 5 hand release merkins at each speedbump even though they didn’t exists. When you get to the end run down the next row and then back the last row to finish. Plank for the 6.
Then we moseyed over to the Y parking lot for some dangerous fun. Run to the end of each parking row and 10 hand release merkins, while avoiding cars at the same time. Once complete, we headed over to loch ness. Two laps with 20 decline merkins, 20 dips and so step ups. Once finished, 5 burpees. We head back to the launch for some merry.
Moleskin: It was great to coming back to where it all started for me. I forgot a lot about the site and had to google a little to re-familiarize myself with the area. Apparently, Kirby and Tagalong know more than Google earth and swore there weren’t any speedbumps despite the fact I could clearly see one. Or was it the light? As we ran around the building, we noticed the Swift guys doing a lot of standing around, most notably FireHazard and Voodoo. Very thing, I thought Swift was a running workout, not a walk around with a glow in the dark shirt on workout? How times have changed. We got a total of 3.25 miles which I am guessing was more than Swift for the first time ever. Thanks again for having me out. Fun times as always.
Announcements:
Crane Relay: Sign up
Paintball: June 8, Rock Hill
Sign up for Speed for Need Races
Time mile at Mountain Goat Friday
F3 Dads Camp
F3 Dad Saturday signups
Sweet 16!!
At 8:00 last night, I received a text from Gummy. The poor fella needed a sub as he had a long night of work ahead of him and wasn’t sure he’d be fresh for Qing Base Camp. Being the gentlemen and scholar I am, I told him to get his much needed beauty sleep and I would take it. Granted, I did not have much of a plan by 5:29 this morning, but somehow it came together. Post the arrival of 11 willing participants and a stellar disclaimer, it went a lot like this…..
Warm Up:
Jog around the parking lot with high knees and butt kickers
16 IW, 16 low squats, 16 MC
The Thang:
Jog down to the track. We ran a lap, but stopped every quarter lap to do 16 LBCs. Once we completed the lap, we walked to the nearest sideline of the football field and lined up abreast (a word our boy Gummy loves). Orders were given to run to the opposite side of the field and conduct 15 of the stated exercise, run back to our starting point and do 10 reps, then run back across the field yet again for 5 reps of the stated exercise. I am “pretty sure” we followed that format for:
- Heels to Heaven
- Lunges
- Dolly
- Flutter
We then sashayed to the center of the football field for a starfish format. 16 of the called exercise, including:
- Jump squats at northwest corner of the field
- Rosalita at the northeast corner of the field
- CDDs at the southeast corner of the field
- LBCs at the southwest corner of the field
- Merkins in the center of the field following every corner
After some planking and ten counting, we moseyed to the SCMS restrooms frequently used for pre and post F3 workout extermination. We did wall work with leg raises and arm presses. Then on to the baseball field and partner up. Partner one runs the steps and turnabout path while Partner two passes the time with an exercise. Flapjack upon Partner one’s return. We tackled:
- Step Ups
- Incline Merkins
- Dips?
We journeyed back up to the parking lot, but on the way picked up a rock. Keep your partner and trade off either running to the third basketball hoop in the lot (or run into the CMS bus first) or lift your rock to complete:
- Curls
- Squats
- OH Presses
- Tricep Ext.
We couldn’t end on just dropping off the rocks so with 30 seconds left we ran one 50 yard gasser.
That’s a wrap!
Moleskin:
We knocked out 2.6 miles this morning. This crew did not let up. Maybe it was all the veteran crew…..maybe it was because it was already 70+ degrees and extremely humid and everyone just wanted it to be over with…..or maybe we just had 11 studs who wanted to start off the week right. I’m bettin’ on the third possibility.
They were also a patient pax! I haven’t Q’d in over 5 months so I was a little rusty…..my BRR bro Hannibal had to remind me what an Incline Merkin is called and I was seriously huffing after the cadence of IW….not a good start!
So many great dudes out this morning! Some of my first introductions to F3 six years ago a la Smash and Fireman Ed….they are still at it and still strong. My bro Lazy Boy doesn’t look 50 as he is always in the front of the pax during any drill! Running in the thin mountain air of Boone helps HIPAA dust the rest of us when it comes to the 400 ft elevation of SCMS! Sardine was never far behind him. Boss Hog is the gentle giant, but something tells me I’d never want to tangle with the man. Clover was cool and didn’t laugh at his partner (uh, that was me) picking out a ten pound (maybe?) rock from the pile. Hannibal guessed my reasoning for the 16 count (to be explained un momento), proving he has Yoda like wisdom. Mr. Magoo was quick and confident with every exercises because, frankly, that’s the way guys from Ohio are wired! And lastly, Thunder Road, the consummate class act and site Q, allowed a chump who has taken a five month hiatus away from leading, take the reins today….thank you TR!
Oh, so great question…..why all the 16 counts?? Funny you should ask! I had rotator cuff surgery exactly 16 weeks ago today. If you told me even 4 weeks ago, I would be leading a F3 workout soon, I would ask if I could share the glue you are sniffing. But, fortunately, I am feeling much more like myself and I have the pax to thank for that, which leads me to…..
Announcements:
- Starting on June 3, there will be a new workout, M*A*S*H. It is for men on IR who still want to connect with the pax and continue to be a part of the Fellowship of F3. We will meet at the Base Camp site at 5:30, then head out for a walk or some form of VERY light exercise. We will then meet back at BC for COT at 6:15. Coffeterias will be held often after the workouts if men are feeling up for it. This will be a great way to keep guys who need a temporary rest in tune with F3 and not mistakenly let them slip away. Trust me…..men need this when they are physically (and maybe emotionally) healing!!! More to come, but spread the word!
- Memorial Day convergence with DMZ at Base Camp. 7:00 start!
Thanks for a great prayer and take-out, Lazy Boy!
Ouch
Disclaimer given – veteran group
Quick Mosey to top of parking deck aka Tartarus for quick COP
Imperial Walkers IC x 15
Low Slow squat IC x 10
Merkins IC x 10
Mountain Climbers IC x 14
The Thang:
Head back down the deck to the bottom level at the start of the ramp for some hill sprints.
AYG to the top of the long ramp then slow mosey back down x 5 – the key here was to sprint the ups and slow mosey recovery back down – some of the pax still have to figure this one out. If you sprint all the way up the long ramp, you could barely muster a slow mosey to recover. Those that finished early burpees waiting on the 6.
Mosey back outside the deck and count off by twos – 1’s ran to one stairwell and 2’s to the other – mainly to help keep from running into each other.
Start at the bottom, sprint up stairs one level – 2 burpees, run back down, then up stairs 2 levels – 4 burpees, then back down, then up to the top – 6 burpees – back to the bottom.
Mosey down driveway stopping next to middle stairwell to receive next instructions.
Centurion Starfish – count off by 4
1 – run to far left stairwell and up one level – 20 jump squats
2 – run to far right stairwell and up one level – 20 wide arm merkins
3 – run down right near road and 30 supine pull-ups on railing
4 – run left to corner across road from stairwell – 50 LBCs
After finishing your station, back to center for 5 burpees, then moving clock wise, AYG to the next station, and continue until everyone made one full cycle.
Mosey to the entrance with the bell tower for some ramp and bench work.
Partner up –
Partner one – bearcrawl up the ramp and lunge walk back down the walkway toward the stairs.
Partner two – bench step-ups or jump-ups
Flapjack
Rinse and repeat x 3
Mosey back to launch. No mary but instead the last 5 minutes were 5 burpees, 5 squats and 5 merkins, rinse and repeat until time was done. Crowd pleaser
6:15 – finished.
NMM
YHC realized that this Friday was his first Q in quite a while – have gotten lazy and need to get back out and start Qing again. Mermaid thanks for keeping YHC honest and for the opportunity.
And thanks to the pax for following YHC around in the gloom Friday am. Hope you got your money’s worth. YHC did – this one snuck up on you – didn’t look terrible on paper, but YHC was smoked the rest of the day and pretty sore Saturday too.
Lots of pax crushing it out there. Brilleaux and Snooka were in their normal places out front. Run Stopper was right behind them pushing them all morning. The normal crew pretty close too; Mermaid, Pro, Margo, Chelms , Abacus, Beardless BlackBeard, Clover, Check Point, and Brushback. Thunder Road, Garbage Plate were also looking strong and pushing the Q.
The sprints hurt, then adding the stairs and burpees resulted in some serious DOMS later in the day and Saturday.
Thanks again men for the opportunity to lead, it is always an honor.
Announcements:
Memorial Day Convergence near the and shell behind South Park Mall – keep eye out on Slack or Twitter
Red Rocks – is home but still recovering – please keep him and his family in your prayers
Saturday 3rd F opportunity at Stratford Y – 11:00 – 30 minute workout and 30 minute discussion with some teens, most from the west side of Charlotte – reach out to Chelms for more info.
That’s it – Champagne Out.
Friggin’ Monday’s though…
Holy moly what a rough couple workouts it’s been over the last week. That Cindy workout on Saturday was just brutal and the bros were spent. I know I was. DW told me he had the Q again Monday and I laughed at him. Not with him.
He asked me to split the Q in hopes of avoiding a complete mutiny during his workout. I get it. His workouts are tough….the intensity levels are high and his personal expectations are a bit unfair. He also doesn’t pack any soft words of encouragement on that weinke of his, so you have to come ready to work. And work we did…
Holy sheet this is a lot of people. DiCCS given. Let’s ROLL!!
THE THANG
DW’s show begins. Two hot laps around the lot.
Circle up. Line up now that we are on the sidewalk. Exercise:
- 50 x SSH IC. WTH.
- 20 x Merkins IC
- Calf Stretch
- 20 x Imperial Walkers
Form two lines. Duck Walk Indian run. Guy at the back completes 2 x Merkins and then runs to the front. If you were low enough this was awful. If you were high, you heard me call you a crane.
Mosey to corner of school to find some wall. Donkey Kickoffs, 10 sec hold and 5 merkins between rounds. I apologize as I was the one that grunted when he said 4 Merkins but everyone pushed hard and luckily he audibled.
Mosey to Rudy’s Poop Palace and find some sidewalk. Lt Dan or Jack Webb’s? Starting with 1 WW2 sit up and going up to 10. A smattering of other abdominals exercises from 4 up to 40 between rounds.
Baton handed to me for the rest of the Q. Let’s go…
Mosey towards big lot for some circuit training. Stopping periodically for 6” plank jacks IC, Quantities of 2, 4, 6 and 8.
Mosey to next big lot for more circuit training. Quantities of 5, 10, 15, 20. Jump lunges OYO at each corner.
Mosey to small lot for last round of circuit training. Burpees OYO. Quantities of 2, 4 and 6 due to time.
Mosey to portico. 15 Mike Tyson’s, run downstairs, 2 burpees, back upstairs. Complete MTs until the 6 is in. Ouch.
Mosey to front of middle school. Partner up with opposite speeds. One partner runs 1/2 a hot lap while other partner completes exercise. Split 100 x Box Jumps or modify to steps ups. Audible called. Modified to dips. Recover due to remaining time.
Mosey back to start.
MOLESKIN
We all bring different ideals to a post. We all want different outcomes but I think most are there to improve. I love to break balls with my brothers and DW is a really easy target for me. We are friends and his sass calls for me to knock him down a few pegs. Almost hourly…
However DW is easily one of the hardest working brothers out there. Many can learn from him….
If you push yourself, he will pick you up when you fall. Chit chat while lagging in the 6 and prepare for him to bark at you.
Obviously some fun poking him this morning at his seriousness over the weekend. I think the point of his soapbox in his BB Saturday was less about mumble chatter and just more of a reminder of what we are there to do. Sometimes we need a harsh kick in the ass some gentle encouragement. Ain’t nothing wrong with that….
Many times we focus much more on how it’s said and less about what’s being said. Weed through the noise and chase the dude in front of you beating you every morning. Then when you catch him, chase the next and then one after that. Then when you catch DW tell him to shut his big fat mouth!! Bet you won’t….
Great job all 34 guys that pushed this AM. That’s was a brutal beatdown with all shapes and sizes of men. I saw people pushing hard and that’s what this is all about. Great to see a lot of new guys and a good reminder to chat those guys up with encouragement at the end to keeping showing up.
Thanks Mad Dog for taking us out!
ANNOUNCMENTS
- Breadbowl has the Q tomorrow!
- Only 2 weeks left before Watchtower officially moves to New Town Elementary on June 4th
Memorial Day Convergences @ Nesbit Park
- The Murph @ 6:30am. More details to come since this is a timed event but all pretty straightforward. 20+ dudes training for this for the last couple weeks. Be there!!
- Special Boot Camp @ 6:30am hosted by Popeye and Fusebox. Talk of weighted backpacks maybe?
- Coffeeteria to follow @ 7:30am via McDonalds (but you know I’m bringing my snobby ass Starbucks in there!!)
Follow the music and lets play catch
8 pax joined YHC as we stayed on campus today for Ignition. The goal was to bring some fun back but also get the necessary work in and requisite 4 miles.
DiCCS provided and reviewed. Deflated provided his non-resuscitation orders (before applying proper chap stick). Next step was to ensure proper new D batteries installed on the Lasonic TRC-975 boombox and that duel cassette loaded with proper mix tape for our journey. Lets Go!
Indian run towards high school parking with 6 doing a burpee and running to front and grabbing and holding the boombox overhead. Once at high school parking lot put down music and line up.
Bratwurst Medium Rare Warm up:
High Knees 1/2 way and stride out rest
Butt Kickers 1/2 way and stride out rest
Carioca 1/2 way and stride out rest
Backwards run 1/2 way and stride out rest
Thang:
Partner up – P1 goes one way around outside parking lot, P2 goes other way. When you meet 20 x merkins. Do 5 x and then meet by speaker
Complete another Bratwurst Medium Rare set for rest
Repeat laps around parking lot another 5x with 20 squats this time
Complete final round of Bratwurst Medium Rare warm up
Indian Run again with speaker to bottom of circle by baseball fields. This time with partner P1 goes to top and begins squats along fence. P2 does 10 burpees OYO and then go to top and meet P1. Complete 5 sets
Finale
Indian Run back towards field along concrete path. Split up into 2 teams shirts (YHC team) and skins. Lets play a little Canadian Ultimate Frisbee (due to extended length of end zone). Caveat – any time frisbee hits the ground everyone stops does 5 squats. Very tightly contested low scoring due to defense lack of atheltic ability with catching throwing a frisbee. But at one point skins were up 2 -1. Due to YHC being competitive sore loser, lets take a quick break and do some Mary on the grass/dirt. Maybe this will disrupt the skins momentum. Continued to play for few more minutes, but did not appear to disrupt them enough so lets call for Mary again this time:
Big boy sit ups
Back Scratchers (Dasher appeared to be big fan as he showed me that I was #1 from across the field). Time is running down so game ends with Skins winning 3-2. Mosey back to start and meet up with Flash masses for COT.
Moleskine (Soap Box Time)
Overall good work and smaller crowd worked to our advantage. Goal was to get the work in and not forget that we can have fun. Believe it was a good change of pace for many that participated.
Mumble chatter:
Shake & Bake did not appreciate when I showed that the BoomBox has its own wheels and did not need to be carried over head
Deflated may have been more embarrassed with having to carry with choice of music playing, but was relieved when Hypnotize by Biggie came on
Dasher again likes to roam the middle like the late great Sean Taylor any chance he can in Ultimate Frisbee or Flag Football.
Hooch & Rubbermaid will be signing up for the next challenge on how to catch/throw a frisbee in 42 days.
Gerber made adjustments to his frisbee game and took full advantage of the Canadian endzones
Hollywood did his best Hunter Renfrow impression with being shifty and making some big catches on the field while also showcasing the dad bod
Bottlecap hopefully we passed our corporate inspection
Calling All Injured PAX: New Area 51 “workout” starting June 3! Name is M*A*S*H!
Four months ago I underwent rotator cuff surgery and was tasked with attending PT twice a week as well as self-administering PT twice a day to get myself back to bootcamp ready status! I am still in the midst of PT, but the discipline and consistency of exercise I learned from F3, and primarily the Fellowship I want to return to, have driven me to not miss a day of therapy. That said, it’s not easy being out of the gloom when that was such a high point of my pre-injury life!
So, why not rehab together? Starting on Monday, June 3, all IR pax join me at South Charlotte Middle (site of Base Camp) at 5:30 AM. We will fist bump a few friends before starting out to walk the streets of Raintree, etc. before coming back to SCMS for COT with the Base Camp pax. No injury is too big or too small (Equal Injury Opportunity Workout). We will enjoy the camaraderie that IS F3, but do it at our own walking pace. Coffeterias after are a strong possibility.
Slack messages and Tweets are coming leading up to June 3, but spread the word in the meantime!! Also, healthy pax who just need a break from being studs are welcome to join us!
More to come!
Hopper