Whip, Christmas, Manziel, Baron, BLC, Chubbs, Spyglass, HH
8 Pax, filled with wanderlust and desire and one filled with last night’s burrito bowl.
Thang:
Warmup in the darkest spot on campus, over near the graveyard.
The preblast noted a South Carolina man who was stabbed with a ceramic squirrel by his significant other, after a beerless return from a requested errand. How do we avoid this situation? Do exactly what you are told. Thus, the theme of this workout was me doing exactly what the pax told to me to. Don’t tell anyone that they ended up doing what I had planned all along while thinking it was their idea, that’s the beauty of how these things go down.
Pax choice: starfish on the wet (but oh so soft) lacrosse field, or in front of the church on the dry, unforgiving pavement. We went pavement for a few rounds.
During R3 of this, Chubbs went pale and bolted to the portajohn. So, we did what any good group would do and moseyed on over for some encouragement. He was shining some sort of light inside, which counteracts my general portajohn philosophy of dark blissful ignorance, but to each man his own.
Mosey to tennis hut and partner up for a couple rounds of one guy runs while one guy exercises.
Back to launch with one round of 10/20/30 plus a run to the spirit rock to kill off a few mins.
Mary
Skin:
I’ve been laying a bit low on the backblasts lately, largely due to the fact that many of the things going on in the world today have me at risk of spouting off my mouth (or keyboard) and digging myself into trouble. However, a few things have me feeling a little better these days, so I figured I’d get this one out there. Here are some things I’ve tried recently that you may want to consider:
A few observations from the workout:
Announcements:
yes
Quote for the weekend:
“There’s a big difference between the words, ‘naked’ and ‘nekkid.’ ‘Naked’ means you don’t have any clothes on. ‘Nekkid’ means you don’t have any clothes on … and you’re up to something.” – Lewis Grizzard
your friend,
Horsehead
Friday AM was shaping up- perfect weather, clear skies and a good turn out with 15 Pax. Looking to shake up the boot camp style workouts I had a plan to go old school Semi-Pro and head to the basketball court at Cutty. I wanted to see what type of basketball shape theF3 Flint Tropics were in.
Warm-up
Mosey around front of Middle Schools – SSH, Dugans and into a quick yoga flow – runners stretch/merkins/plank jacks and a long 6 inch hold.
The Thang
Start at path of parking lot: Hit each lite on the way to Rudy’s Poop Palace. Alternate between 10 Bobby Hurleys and 10 Big Boi’s at each lite.
Mosey to middle school cafe tables. OYO perform 10 stepups/10Derkins runt to corner repeato with 15 count. Next up 10 Knee Slap and 10 1 leg pistol squat/ repeato 15 reps each.
Main Event – Head to Court for practice – I mean conditioning.
Sideline to Sideline or 15’s to start: 1 minute to go back and forth across the court -each line touch counts as one.
We did a bunch of 15’s – if you didn’t complete 15 – penalty burpee for each one short.
We did a bunch of 13’s – with pentalty x2 with your partner
Court slide with 10 squats at each basket – basically a low side lunch around the court
We did some more 13’s
Court slides again.
Mosey back to the parking lot.
Not a lot of mumble chatter today as heart rates were up, sweat piles were left> but no Merlot was spilled (next time).
Lots of effort on the court today: pain of chain to Sledg-o-matic and Ex Lax. Sledge jogged from Lawson to Cutty pre workout!!! Ex-Lax keeps showing up to the cardio workouts to push himself!!!! He’s working on form compliance – but with a little encouragement he’ll be on the form police squad soon.
Ralphie and/or Cargo -both young guns were pretty fast out there. Ricky Bobby has a quick first gear as he was racing Schneider all day. Sugar Daddy and Dana top effort as usual. Zin and Deadwood getting there wind back seemed to enjoy themselves. Honeycomb is sneaky quick. Hanson and Fruit Loops way to get after it. ShopDog pulled a Bill Russell to answer the bell even with a bad ankle sprain.
0-69 lapped us and good to see him pushing.
COT – Sugar Daddy 6th Man – EH’d by Rockwell and really buying into F3 on all levels. Glad you’re with us.
Prayers up for those facing challenges – medical, mental or those needing some thoughts. Take a few seconds out of your day to think about Premature’s wife Kelli.
Events – Stepping up for Staci – Thanksgiving virtual run/fund raiser – see Chicken
Hot Wheels – Tentative Date 11/7. Making improvements for ramp/sidewalk for Brittany who is wheelchair bound. Stay Tuned.
A lot of effort and stress goes into prepping for your first Q; especially when you’ve only discovered F3 two months ago and you have to follow friggin DARK HELMET from the previous week! Shout out to the PAX coming out to support me – including Waxhaw representin’
Props to Atlas and Cobbler for pre-run.
WARMUP
Mosey around ILES then back to starting point for SSH, IW, M. Night Clubs, squats, and chest stretch.
THANG
2 sets of: bear crawls, 20 tricep dips, and 30 sun gods. Then another run through ILES and back to starting point. 10 burpees on cadence – which was all jacked up cause some of us can’t count cadence on burpees but (most) everyone was smart enough to know what to do.
Then we followed a circuit in parking lot with each of the four corners having their own exercise: 10 Merkins, 20 Carolina dry docks, 30 mountain climbers, and 40 squats. For 15 minutes. And I honestly lost count of how many complete circuits we did…..
Finished with round robin of core exercises.
Apparently Brexit thought the new guy would take it easy on everyone and showed up in a tutu and ballet shoes. It was an interesting look. But as an old boss used to say: it ain’t wrong it’s just different.
I think Atlas injured his neck cause he had to keep looking behind him on the circuit – he was so far ahead. What a stud. Hey, Atlas, I hear bourbon is a good muscle relaxant.
As for Posse, Cobbler, and myself we were committed to physically demonstrating all three F’s. Fitness cause we were, you know, out there working out. Fellowship cause we hung together and kept an eye on the six (ourselves). And faith cause we were praying to get through it all. Kudos to us.
Seriously, thank you F3 for the opportunity and thank you, Happy Meal, for asking me to step up. We missed you and Hope you all are well soonest.
Closed us out in prayer – good morning
The Thang
DiCCS given, let’s roll …
Warmed up on Millbridge Parkway with an opening 1 mile mosey! PAX were to report at Britania Drive for their mission should they choose to accept:)
6 Hill repeats, run mile pace for 90 seconds and 30 seconds all out (up the hill), rinse and repeat, but increasing distance each time until Ice 9 blew chunks! PAX re-grouped near top of the hill and mosey back down the hill to start together. Various pace groups formed and launched so we all finished at the top of hill together. After the hills, our final challenge was a fast 800M. We ended with mosey back to COT, down hill thank goodness.
Moleskin
Record number 17 at Pursuit this morning. PAX were all pushing hard on 7 mile barrier, some broke it, very impressive.
Special recognition to Schedule C for bringing an FNG, F3 name “Package”, hospital name David. Great to have Bratwurst back out with us after recovering from his MTB injury. Always good to see our ruckers, Turnbuckle and Jingles, keep pounding! Apparently I did not work Tuck hard enough since he was doing top speed strides for one last push at the end of the workout. I enjoyed chasing Tool Time and Glidah who reached the top of the hill every time, way to get after it guys.
Ghosted, Catfish, Halfback, you guys are all amazing, great work ethic to keep coming, I love it. Keep on coming, it gets easier, I promise.
I’d like to add that Pursuit is very accommodating to all runners, different paces, ruckers, marathoners, etc. There is only one chance each week to do a workout like this, don’t miss it, your cardio and waistline will appreciate it. If you have good ideas, suggestions or want to Q, shoot me a text 704.577.5930.
Announcements
Project Hot Wheels – Nov 7 – Service Opportunity to build a ramp for local teenager in a wheelchair. Recalc has details. Goto GM Service Opportunity channel to sign up. This connection came from Ray of Hope.
Christ Closet – Thursday 6-8, help others get free clothing
Blood Drive by SOB region Sat at Brace Y if you missed your last chance.
Thank you for taking us out Bratwurst, great prayer, look upward, inward and outward!
Today, October 22nd, is National Nut Day (Ha! Who knew?!). In celebratory fashion we all gathered in downtown Waxhaw, NC on a brisk, clear Fall morning to engage in some exercise activities that included a romp through fallen leaves and what would turn out to be a nut free route as we meandered through the mean streets of Waxhaw.
DiCCS(LN) were delivered to include a mention of Leaves and Acorns on the street and to watch out for those, [insert debilitating injury of your preference to want to avoid here], just waiting to happen when you slip on one of these little bastards.
Warmorama:
Mosey to the 701 Main Parking Lot for some stretching with a stop along the way at the parking lot of Center Grove Baptist Church for 20 X SSH and 20 X IW. Then continue Mosey over to 701 main for stretching with Downward Dog, Calf Stretch L/R, Runners Stretch L/R and Upward Dog.
Thang:
Mosey to top of Another Bad Idea for a Triple Nickel – Beginning at first Stop sign, 5 X MT, run to next Stop Sign, 5 X MT, run to bottom of Another Bad Idea, 5 X MT, AYG back to start point and repeat two more times.
Mosey (the long way) to parking lot at corner of South Main and Church St and do Captain Therkin 1:4 BBSU:AH 1-5….6:24 BBSU:LBC…. 10:40 BBSU:AH, Do 5 X Merkin after completing each round.
Mosey to Rock Formations along S. Providence St for a Bobby Hurley Ladder 1…..10 At first rock do 1 BH, next 2 and so on up to 10.
Mosey back across S. Main to Pedestrian bridge and to front of Mary O’Neill’s and partner up for 100 dips. While partner 1 runs around the block, other partner does as many dips as possible, flap jack until 100 are completed.
Foundation led us in Mary with boat canoe until 1 minute left. Mosey back to COT and done.
Great morning for a workout outside. Clear skies and visible stars to gaze upon as we pushed our bodies past our various points of comfort.
No leaves or acorns presented themselves to any of the PAX and I am very glad for that.
Ex LaX – Gave us some insight into how he was led to F3 by PAX in other regions and reached out to Zinfandel and the rest is history. It was also mentioned that he doesn’t like to run very much but his mentality is do what you hate so you don’t hate it so much. (Sounds like he has bought in to the mantra of getting outside of your comfort zone). Glad to see you posting brother! Keep it up. You will be thankful you did if you aren’t already.
Announcements:
November 7th – Donate $$ or Time or Both for Hot Wheels project to build a wheelchair ramp and sidewalk for 15 year old 9th grader with Spina Bifida.
YHC took us out in prayer. #ctg
Opening set – dynamic running drills and burpees with the standard warm-up COP.
4 rounds, 8 exercises, 1 min each
Burpees
American hammer
Push-ups (I really think the word merkin is dumb.)
Sit-ups
Squats with upper-cuts
Mountain climbers
Shadow boxing <- Adding a link is pretty boss.
Heels to Heaven
Adding a pulled quote in the backblast makes it look really professional
Wordplay on Moleskine
Here’s the part where we write about an important life lesson. It’s also a good place to remember that wacky thing that happened. Also, mention that WordPress is awkward and you couldn’t get it to work.
Announcements
Blood drive
Give2Give
Makeshift Marathon
Perfect weather and with an early arrival to pre-run YHC discovered that half of the parking lot was full of parked buses. Due to early voting at MRHS the bus lot is now the voting lot. YHC doesn’t like change and apparently neither did the person in the 4 Runner who drove up and then drove off right before 5:30am….. jokes on you, you missed a good one.
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Mosey backwards loop around the back half of the high school lot to avoid the buses.
The Thang:
Mosey to the road that goes on the side of the HS
Mosey in front of the HS
Long Mosey to the brick alley beside the Middle School
Mosey down back path to benches behind Middle School
Mosey to bottom of HS lot
Mosey back to COT
Done!
MOLESKIN:
Perfect morning to post. Seemed like good number across the board. Threw a curveball today and kept the mileage at about 2.5 miles. Maybe Chiseled out ran us today. The initial 110 Merkins/100 Flutter start with some running took a little longer than anticipated. Could it have been audibled? Sure, but where is the fun in that.
The buses being in the parking lot definitely gave a different look and made staying alert even more important today. It actually didn’t seem to impact the workout at all and if anything it kept the drivers from flying down that main road that we cross.
Everyone did a great job today and pushed hard, well done.
Thank you for the opportunity to lead today.
ANNOUNCEMENTS:
10 pax posted at Calvary at 0530 this morning for another edition of Meathead. Everyone knew that the main course would be 250 swings, but the real question was what other exercises would we struggle through?
Appetizer:
Main Course:
Repeato for 5 total rounds. That’s 250 swings, 80 rows (40 per side), 40 goblets, 75 merkins, and 80 cleans (40 per side).
Dessert:
Announcements:
Moleskine:
15 pax mustered prior to 0530 (Floorslapper would join us at 0533), and after waiting for Smokey to walk the 100 yards from where he parked – YHC asked if any pax needed a disclaimer. Did have to reintroduce myself to Erin Brokovich. Had only posted with him once at Hawks Nest. So, we launched into the humpday south Charlotte gloom. At this point, Spackler was already asking for mileage. Anvil. Bootcamp. Low mileage.
We yogged around the Swole lot and a couple others and circled up for COP. Welcome Floorslapper. Ductwork said the warmup run pace was a little quick. #cobains
Most of what follows will be Moleskinny with a sprinkling of Thang.
Standard COP but worked in some burpees which was met with some grumbling and refuseniking, of course. Horsehead was doing some odd-looking stretches already at this point. His knee is dinged up. Later, I asked if that was why he wasn’t doing the burpees. Answer: “No. I’m just used to not doing them.” Fair enough. Purple pill it is.
Did some rock work with some sprints/runs, and then headed over to the pavilion for some Bernie Sanders Recliners (aka Peoples Chair). This was the point in the workout when Clover said Rocky & First Blood II were the two finest movies ever made, and his personal favorites.
Puddin’, in between not doing the called exercises, was quoting Dirty Steve from Young Guns. By the way, watching Blacklist on Netflix, and in the most recent episode I watched – the boxer (pugilist) member of Young Guns had a quick appearance until he gutted himself with some Samurai knife.
Did some overhead press and Walther N’Djaiye’s…thought Smokey was going to break down one of the doors during these…Calvary likely to send Lorax a bill for the replacement door.
Snuka and Magoo don’t say much, but they were 3 of the 5 Respects in the group, and were getting after it. Snuka and Smokey were racing during the rock work. Spackler said he held back waiting for slower-paced long mileage.
Lorax informed Point Break and YHC that he was staying home as it is his son’s birthday. Birthday’s seemed to be the topic du jour at COT, and Clover strangely knew about 8 pax’s birthday’s. Also said today was his 1/3 or 1/6 birthday?
Limey posted for the 89th consecutive weekday. T-claps.
Snowflake, aka Area51’s War Daddy, ran in and put in the hard work. You can thank him for the Walthar’s as he introduced them to me 5 years ago at some Union County AO from which F3 is now banned.
Stone Cold and 49’er may have clowncarred it over from their neighborhood? The clown car is kind of a lost art form among the pax. Let’s bring that practice back, shall we?! Great to have 49’er back in the gloom after a temporary 4+ year retirement from F3. And thanks to SC for taking us out in prayer.
Puddin’ waited until the 6 MoM to roast the pax with his flatulence, and Spackler regaled the pax with prolific tales of his 1st grader’s farting exploits.
Anvil and Swole should do a joint COT. Lorax/Point Break and Voodoo (or High Tide) can coordinate.
For those of you who know Snoop of F3 Metro (and for those that don’t) – please pray for healing for his fiancée Laura who suffered an aneurysm a few days ago and is in ICU. God can heal anyone, so let’s ask him boldly to do so for her. Aye?!
Thanks to PB & Lorax for tapping me to Q at Area 51’s best AO. Next time we’re going up NorthFace at least once.
Happy Hump Day. We should really do a happy hour. Where’s the damn camel?
0515 was the time, still 15 minutes earlier than necessary in YHC’s opinion, but more on that later. The least hospitable asphalt in all of A51, the SCMS bus lot, was the place. Back where it all began for me, and the birthplace of the regions youngest AO, SACS. CheeseCurd has created a special thing here, even it would be better at 45 minutes, and made the mistake of asking YHC to Q. So here I was, with sandbag in tow, ready to dish out the downpainment. Little did I know, today was to be a record day setting the high water mark thus far for this young AO at 7. Grizzled veterans and new guys alike arrived just in time to shoulder their bags and head off into the gloom.
THE THANG:
-Walk somewhat adroitly down the hill to the track for 4 corners. Corner 1, 5 “baggies” (merkin on top of the bag/ruck, jump up, lift bag/ruck up to a press position, press, return bag/ruck to ground, repeat). Corner 2, 5 Baggies / 5 Squats. Corner 3, 5 Baggies/ 5 Squats / 5 2-count lunges. Corner 4, 5 Baggies/ 5 Squats / 5 2-count lunges / 5 Counter-rotation reverse lunges.
-Walk with purpose back to parking lot for suicide ladder. Starting with 2 each of squats, baggies & counter-rotates (we gotta come up with a better name for this one guys), complete reps and run out 2 parking spots for 10 merkins, run back. Next set 4 of the 3 exercises, run out 4 spots for 10 merkins, run back. Continue through 6, 8, 10, 8, 6, 4, 2.
-Shoulder bags for a jaunt around the bus lot and assume a seated position on the edge of the sidewalk. With bag on knees, stand unassisted from the seated position, using the bag as a lever, return to seated. This move is very challenge as the bag is resistance for your quads and hip flexors, but is also the source of your balance as you move through the movements. We did 25. Flutter press X20 OYO. LBC with bag on Knees X20 OYO
-Shoulder bags, walk back down to the track and lunge walk from start to stands. 50 calf raises. Walk back to the bus lot, 20 H2H in cadence, done.
Ye Ole Moleskinny:
-YHC struggles to find an hour worth of ruck PT to fill a weinke, but I think that mostly has to do with the feeling of antipathy for walking around carrying a sandbag or ruck. I know its walking under load… but its still walking. After years of boot camping and running, it just feels wrong to walk during a workout. I’ll get over it, but in the mean time I’ll continue to bust on CC about this being a 60 minute workout… just what I do. All of that said, today kicked my butt. #workingfromhomemeansPAXcannap
-T-claps to CC’s neighbor Bubblewrap who posted for the very first time at Swole on Monday, and today was his 3rd workout (Hawksnest yesterday). My man hung strong throughout this challenging workout and handled the #40 sandbag quite easily. Next time I’ll bring him a #60. Clearly he’s been bitten by the F3 bug, welcome to the movement.
-Geraldo CRUSHED the ladder exercise. YHC was hard pressed to catch him in the final two sets. Big man is strong, though maybe more than 40 lbs. next time? Just sayin that was too easy for you bro.
-Speaking of crushing, clearly CC was aware his limitation (both mental and the walking boot he is wearing) would keep him off the podium for most of the workout, so we killed the walking segments. By the time we got to the next “station” CC had arrived, had a sip of tea and was waiting impatiently for the party to resume. I gotta say, I was duly impressed with the work done by a man who, for all intents and purposes, should be on IR.
-It was great to work out with Jazz Hands and Brexit, who I’ve met before, but I rarely see given their southerly nature. Its nice to see SOBs venture north of 485 for something other than a running workout. If this keeps up, I may have to post SACs more often, just so I can get to know more of our southern brothers (you know the SOBs who don’t run…)
-Having Dora present was great, the man has been doing ruck work since the Spearhead days, and that probably was why he and Geraldo were able to spend the entire workout talking about things the rest of us had never heard of. I know Goruck is a thing, maybe I should learn more about it one day…
Announcements:
-Give to Give campaign: we all have a little something we can contribute back to the organization which gives us so much every day we post, and on the days we don’t. F3 foundation is how this thing we love so much grows year over year, so pay it forward with whatever you can spare, even if it’s only $5.
-Bloodrive, this Friday, with HH to follow