A mix up on the schedule and the planned Q could not. Finding this out around 2:00 I needed to come up with something. Oh yeah, it rained all day and called for rain in the evening. What to do.
Aaron’s baseball scrimmage was cancelled, so he was free and “convinced” him to come. His first official post.
Well, stay dry was the first thing which came to mind. Luckily the school offers coverage. What to do…
Tabata! And with music. This is where I spent most of the time, picking the appropriate music. Here was the play list:
Rain actually stopped (or was just a little misting), so I audibled and added extra mosey in the warmup.
Mosey around both parking lots, stopping for SSH, MNC, mosey, IW, mosey to coverage. Jimmy Dugans, Calf Stretch, and that thing where from a plank you bring a leg by your hand, then raise that hand up high…both sides.
Tabata – Exercise for 35 seconds, 25 seconds off. After each set, an extra 35 seconds rest.
Audibled and decided to mosey around the parking lot.
I realized I did not plan for the extra moseys so no more of that.
Repeated Set 1.
Repeated Set 2.
Supposed to repeat set 3 again, but low on time as I wanted to ensure an end stretch – did a bunch of that.
Started Am Hammers, got through maybe 4 and the alarm sounded.
Focused on Announcements – IPC team Friday, IPC individual Saturday – both at Cuth Middle. Blood Drive.
Named the FNG – he initially was Buzzer Beater, but that was a virtual name provided during the COVID shut down time and my normal mid-day workouts. He wanted to experience of being given a name in the inner circle. Double Dribble. (We could have done better)
Was proud of him and how he was able to hang with us… Took us out in prayer.
AND THEN SPACED THE FAMILY PHOTO. As we are driving back, Aaron said, “Hey, we forgot the picture.” $#&*^#% I was not happy.
Oh well. It’s in the books. I guess he’ll have to post again to get in the family photo…:)
Meatloaf called for a last minute Q late yesterday. Everyone knows I love a good substitute Q and I jumped at it. With a route set and approved by the pax I tucked myself in bed nice and early to answer the early morning alarm.
on arrival YHC saw 5 shirtless pax moseying away at 5am.
sitting around alone YHC thought, “I could run with the locals if I needed too”. But voodoo came out of the gloom and joker pulled in with a min to spare. We waited for a few incase there were some late arrivals. Seeing none, we launched.
route went east on bevington, right left right left to strawberry lane, left on 51, all the way down to bay brook, right and you’re back on bevington. Woah! Like Magic were right back where we started.
YHC planned for 2-3 2miles at tempo and the boys helped me stay on pace. Tks guys.
Rain didn’t keep 8 from getting in the miles with smiles this morning. Great job everyone
this BB is for voodoo. #nantanguilt
obviously, I would do anything for meatloaf. Both the food and F3 pax. Tks for the opportunity to lead.
ps: I was not sure who the 5th beetle was in the early crew. Shout out below.
pps: sign up for the blood drive or MM will come take blood from you himself. http://f3southcharlotte.com/2020/09/08/f3-sob-a51-blood-drive-preblast-signup-instructions-included/
To be honest it was the longest 11 weeks of my life and a very tough 2.5 years. But Qing this site on this day was pure joy. I’ll come back to this.
WU: Mosey, some stuff and some other stuff, certainly like incorporating the runners stretch into the warm up
The Thang: Mosey to the lights. 20 speed scaters and 20 jump squats every other light. Mosey to the neighborhood next to the school. 7’s ish on the hill with burpees at one side and jump squats on the other, 10CDD in the midde. Mosey to the school, was going to utilize the signs but scratch that, mosey the back sidewalk. 6 Merkin shredders at each light, till the tables. Do some step ups and head back.
Moleskin: Everyone worked hard we got 3.1miles in, chatterbox continues to impress me, love the fact that MASH is a thing, Mayham keep killing it. Back to my earlier point. Last 2.5 years have been the toughest most challenging time in my life. My wife went through Cancer and multiple surgeries, I was in school, and I have 3 daughters all of which are in full blown puberty. If it was not for my faith and my network of friends I would not have made it. We say it all the time but we mean it, F3 is so much more than a work out, that the smallest part. Its the iron sharpens iron, its the support, its the growth you get when real men are in and part of your life. The relationships I have because of F3 are irreplaceable. I was on cloud nine this morning thinking about my friends and I was grateful! Thank you to all the men who have supported me, challenged me and been part of my life for the last few years. I would not be the man I am with out you and am looking forward to the continued friendships and the challenges we face,,,, together.
I know. I know! As my 2.0s would say. We took a long time to get back to you. Well we hope it was worth the wait. Our apologies for leaving you in such suspense but we had to figure things out.
As most of you know we put the impact local race together quickly. It was an upstart renegade run with hooligans that had way too much fun. And were going to do it again! We don’t know what next year will bring. Will it be more professional…. probably not. Will there be more fun and people involved absolutely!
So here is how all of the donations broke down and were distributed to make an impact here in our local area:
|Rice N Beans.org||$ 500|
|Classroom Central||$ 1,000|
|Church on the Street||$ 1,000|
|Alexander Youth Network||$ 1,000|
|Turning Point Church(food bank)||$ 1,000|
Please take a moment to search them up and take a look at how these organizations impact your local community.
We would like to thank all of you for being there and or donating. There are some people who need special thanks:
Iron horse who designed the logo and had the tshirts printed.
Bratwurst who was the race course designer and set up all the cones.
Frasier who supplied the coffee we so desperately needed.
ALL the ladies of FIA !
The amazing Gypsy and his roving Speed For Need Chariot.
Strawberry and Kirby
P.s. In the same spirit and fun my good friend Tuck has developed another renegade race that you can impact a local charity:
So what are you waiting for sign up!
Long Haul kept the PAX truckin’ at The Body Shop, hearkening back to his days as Site Q of Devil’s Turn — side runs, backwards runs, side skips all made for happy PAX.
Laps around the little kids’ track and plenty of exercises, while welcoming some new faces from the SOB regulars. Bienvenido, Chippy and Mighty Mite!
Lots of merkins for the first day back at 0530 launch time. Unfortunately, the message of the new start time was not received by all. (Ahem, Midriff.)
9 pax posted this morning at Meathead on a pleasantly cool morning. YHC showed up at precisely 5:29.55 due to an alarm clock issue (I hit snooze). #cobains The struggle to get back into the swing post-BRR is real.
After throwing a few bells on the ground and shaming Uncle Leo into taking a 24, I gave a thorough disclaimer and explained the workout.
Main Event (2:30 per round):
Time for a bit of Mary: 1:00 elbow plank, :30 recovery, 1:00 glute bridge
Thanks to Hoover for the takeout this morning.
At the best lit site in the AO, 12 pax got to choose their own adventure.
Quick mosey, then a Popeye special of rapid 10 reps each…
SSH, Merkins, SSH, Imperial Walkers, SSH, Mountain Climbers, SSH, LBCs, SSH, and I think a few others
Stretch with Dugans, shoulders and tricep stretches
3×15 shoulder tap Merkins with little bricks, broad jump 10 yd, 3×15 American Hammers with little bricks, broad jump 10 yd, 3×15 palm-away curl to press with little bricks, then lap the parking lot with little bricks. Rinse & repeat two more times.
Ask the crew to choose if they want more running or big weights. They chose poorly…
3×15 4 count zombie curls with coupon (curl, then push coupon straight out and return). Rest after each set with 10 foot release squats off the coupon.
15 arms to heaven with coupon (chest press, then situp with shoulder press). Rest after each set with legs at 6″ off the deck.
3×100’s with little bricks (10x curls, 10x palm down curls, 10x standing flys, 10x forward flys, 10x shoulder press, 10x bent over row, 10x bent over tri’s, 10x bent over flys, 10x boxing with bricks, left stance, 10x boxing with bricks, right stance). Rest between each set with various mary. Took us to time.
Early morning, well lit and safe parking lot means no head-lamps needed. Proved with the pax that you not only don’t need a lot of space, but you don’t even need to run to get the heart rate up (arms to heaven, high paced 100’s). What does that mean? No excuses, no jaw jacking, awesome workout.