23 came for a Chedddar workout, they got all they could handle
SSH – 10 In cadence (IC)
Windmill – 10 IC
Mountain Climbers – 10 IC
Merkins – 10 IC
Head to the muderhorn
Stop by the neighborhood (Rosebriar Ln) with the circle and each partner splits and on meeting 10 hand slap merkins – run again , meet total 3 times
We did a few burpees after
Jack webbs – Curls and Arm raises will count 5
Jack Webb – Merkins and Curls to count 5
Parking lot by the jungle gym
Partner up – wheelbarrow whole parking lot and back
Partner up – same parking lot
One partner 10 pullups, to merkins other 20 step ups flapjack 3 times
Indian run towards the bottom of the hill
Backward run up murderhorn with 10 merkins on each street light. Billygoat only runs forward to watch for traffic and safety.
Behind Regal Cinemas
Once Backward and once Forward Run up the hill – 5 burpees on top.
Back to base
With some mary
Of special note (The real American Hammer – you turn your torso 90 degrees and your hands tap the ground)
Transporter for pretty anxious to get started but YHC had to hold him till the clock struck 5:30. Pretty solid group. YHC accent was in full affect. Some thought YHC called out Markettimer , when I indeed called Mountain Climbers. All gave a solid effort. Just awesome to see Epsilon really pushing it there. Doc McStuffins was killing it today for sure. Thanks Goonie and Transporter on some called Mary. Mary K still thinks he is 39 on COT. Also nice to see Ickey Shuffle after a long time, hope you enjoyed it brother.
Appreciate Transporter for the prayer.
Appreciate the chance to lead at this awesome AO. Thanks Billy Goat and Mary K
Here’s the link to paypal the $: http://paypal.me/f3sob.
10 showed up for a Cheddar special …
SSH – 10 In cadence (IC)
Windmill – 10 IC
Mountain Climbers – 10 IC
Moroccan Night Club (I think) – 10 front and 10 back
Cheddar Shreddar was the plan I went with it…
Horizontal Plank walk with Merkins
Between parking lines 1 through 10
Partner up Wheel Barrow up one part of the deck
Partnerup – One bear crawl one ramp other does LBC. One more time – Flutter
We did some crazy stuff, running down an escalator
Also a backward bear crawl up the stairs. (some justed in the
This was a chatty group. A good number of about 10. Nice to see Goldberg from SC make it here. The lady at the Ballantyne Village shop thought we were insane group of 10 waving at her at 6:30am in the morning and going down an escalator when it is in the up motion. Also Tag Along and a few other pax did use the escalator up while we were trying to bear crawl up the stairs. Also was nice to see Wild Turkey doing the Moroccan Night Club dance- that was fun!!
Thank you F3 and all the pax
Its been a great 4 years. F3 has helped me mature (still a long way to go but getting there). I have got the confidence and leadership opportunities and loved it. I dont get them often in other walks of life, so truly appreciate it. Got the support to push harder and push the limits. Fellowship to know I have a friend to talk to. Also events like the Pool party benefiting the community. A lot going on and its FREE! If you didn’t know Cheddar is cheap. But looking to get more $ to donate and still be my cheap self! Transporter will can sure attest to this!
I expect a child and have no idea how it will be, but sure know that I can get some advice from my F3 brothers on this special time. It is really a comfortable spot I can reach and trust my F3 brothers where I can jump into a 15 foot muddy pool without knowing how to swim and know my F3 brothers got my back! (Savage Race 2017 with Commish, Gator Bait, Lefty and Chopper)
Also had the opportunity to lead a team at the BRR 2017. Also i’m not worried if im left waiting for my van , mistakes happens, I have grown to forgive all. Afterall you all know im the last to reach a workout. Special mention to Madam Tussaud , trusting me on his team
As Mr Bean said “… come post at F3 , it will change your life” . Also not to mention his horrible Indian accent. He needs help!
Here’s the link to paypal the $: http://paypal.me/f3sob.
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
10 brave men showed up for the 4+ miles light bootcamp in the alloted 45 min..
SSH 10 IC (In cadence) – Circle around the parking lot
Cotton Picker 10 IC
Merkins 10 IC – Circle around the parking lot
Mountain Climber –
Mosey to deck
Second level – Partner up – one runs straight other runs up slope comes back and 3 hand tap merkins where they meet . meet 3 times
Up another level – same partner setup – this time 10 LBC
Up another level – same partner setup – 10 squats
Run down to the starbucks
Modified 7 (6 Merkins at Wells Fargo and run and do 1 jump squats at Starbucks ) …till 1 at merkins and 6 jump squats
Mary – Flutter 10 IC, Box cutters 10 IC, Dolly IC
Front of Ulta – 4 islands
German relay or suicides using the 4 islands except on the way back did 1 burpee at base
Ran back to Base
Completed 4.2 miles
Not sure if all the pax knew of the challenge of completing the 4 miles but we did it none the less. The deck did get a comment – this is the stinkiest Q I have been to – garbage truck was close. Cinqo-Ocho was leading the pack today. Transporter was not far behind him. The rest of us tried to hang on. Solid effort by Huggie Bear , his watch lied to him with 3.7 miles . Wild Tuna and Chippy gave a solid effort too. Delta thought he would withdraw from Cerberus but the 3 headed dog was in his head and he was unfazed by 4 miles. Kirby was all in from the moment YHC posted on Slack, he has been transformed into a runner in the last 4 months and injury free too. Pitch Fork and Mighty Mite gave a great effort too.
Kirby thanks for the take out.
Thank you Transporter Alf and Argonaut for the chance to lead. This AO sure has a lot to offer, you wont be short of creative drills.
Below in the announcements I have listed Speed for Need , im would highly recommend one SFN race at least one in year. Get a chance to serve in the community for a good cause with your fellow F3 brothers. Bring the M and 2.0s too .truly humbling experience.
19 fine men decided to come to Cheddar Birthday Bash
SSH – 10
Mosey to the Deck – Ballantyne Village
Run down 10 merkins IC – 10 merkins wide – 10 merkins diamond
From the bottom here we go
1st ramp up
1 partner forward bear crawl , other partner lunge walk flapjack. Main aim is to get to the top.
2nd ramp up
1 partner backward bear crawl , other partner lunge walk flapjack. Main aim is to get to the top.
3rd ramp up
Partner up with another partner
1 partner run down up other partner 100 jump squats , 50 plankjacks , 150 LBC
4th ramp up (Split into 2 groups : )
Lets do it again
5th ramp up (Split into 2 groups : )
Bottom of the deck
Got into two groups. Sprints up each ramp for each group staggered by 5 seconds
Run back to base – stop at CVS circle
Mary with some 1 minute elbow planks at the circle
Back to base
Glad to Q on the birthday. This sure felt good . The pax keep getting better in understanding YHC’s mysterious accent. We know that as they followed instructions pretty well. Mermaid did have to answer a nature call but we made sure he didnt miss anything, hence the reason for repeating Plankers Delight. The run up the deck sure got the men gasping. Solid effort by all.
Appreciate the opportunity to lead Tag Along and One Niner.
-Run Jen Run – Speed for Need Race signup – 8 chariots to serve
-Richard Sheltra Memorial 5k in Pineville- YHC trying to gauge interest, would like to get 10 folks, contact Cheddar
-Fishing Hole (New workout) – ONLY Mature men (Age 45+) Contact Frehleys or Mr Bean
19 assembled at Centurion and wondered what they would get …. (A lot of merkins)
Started with running to Amelie parking lot
SSH 10 IC
IW 10 IC
Merkins 10 IC
Peter Parker 10 IC
Run to famous hill behind Behind Amelies
Partner 1 – Backward Bearcrawl up other partner forward bearcrawl. Encourage each reach up together. Go down other slope . FLapjack when tired
Partner up again on
Partner 1 runs to tree , other does exercises and flapjack
Total=200 merkins 100 curb dips
Run back to Amelie parking lot
Run in a snake route end of each section – 5,10,15…30 merkins
Mosey to benches
Partner up – Total=100 derkins and 100 jump squats
Mosey to deck
Bottom run up but 5 merkins at every turn
Wall sits – 50 arm raises
Back to base
Merkins 15 IC
Heels to heaven
Alright so YHC knew he had to get 250 merkins for the day and some might need this too – insane challenge – now at 40 pullups 250 merkins . I counted derkins and burpees in too.
YHC rolled in and found Van Pelt, Centurion attracts you even if you don’t stay in a 50 mile radius of Charlotte. Disclaimer given .No Site Q – Please forgive Margo’s alarm clock , needed new batteries. Chelms and few others decided to make sure we had someone taking care of the 6. The bear crawls I was hoping to do more, will need to design a little more. YHC was somehow doing all the harder sections until Scabby told me he will do the harder part. There was some good chatter here and there. All stayed together and all gave a solid effort. Big thanks to Mermaid and Runstopper for doing some Mary while YHC finished his exercises.
Toolbag was wondering if we would have the Cheddar-Shreddar today – YHC will have to save that special one for another day.
Also welcome FNG Little-Debbie, hope you had a good time.
The burpees at the deck somehow was not too much fun.
So end of the workout – COT and YHC’s phone konks off. Mermaid offers his phone, Cheddar thinks he has the best memory, bad idea! Decided to play the memory game! Luckily YHC grabbed Abacus and Marconi at 3rd F after to get most. Slack helped too.
Just a small lesson here for YHC. How am I going to remember 19 names . Well, tapped on a few pax and got it straight. Technology helped too. But realized with this collective effort solved it so quick. Think about tapping on a few pax if you need any help. All you got to do is “hey buddy…” and get closer to what you need. As I always hear F3 is much more than just fitness.
Thanks Run stopper for the takeout.
Please keep Bout Time son in your thoughts and prayers
Any others I have missed please give in comments.
…5 pax finished their pull-up merkins challenge for the day even if they signup for it.
SSH 10 IC
5 merkins at every lights until we get to the lake
Get to kids hanging bars and gym
Here we did 6 rounds of :
5 pullups and 5 jump squats
Then run to the shelter with about 20 benches
1st bench 5 derkins , 2nd 5 dips, 3rd: 5 derkins, 4th 5 dips… till last bench
Come back 5 merkins at every street light.
Stop by Grace Life Church and do some mary, merkins and pax called exercise
Yomo – called out a minute long elbow plank, rest 4 pax called an exercise but YHC forgot
Reached back to base – finished the 200 merkins and 30 pullups
It was nice to be back at this awesome AO. So much we can do , so little time. It was a cold morning at 19 F , but the pax looked too strong for it. YHC main aim was to get to 200 merkins and 30 pullups – and we did it. I still remember Dumpster Fire rolling in as the clock struck but YHC imagine he was completing some early taxes. Private Benjamin and No Show looked solid. Dumpster Fire kept the chatter on and as always gave his 110%. Yomo our FNG gave a very good effort. He did say he didnt like running but he did fine. Great call on the 1 minute elbow plank brother.
It was great talking with the fellas, just keeping everyone together. Enjoying some 2nd F while running and doing 5 merkins at each light. This is what F3 is about for me, get some good fellowship time, push hard and always get the best 45 min you can start your morning with. Everytime you getup, think of sleeping, think of how cold it is outside, its just the 3 Fs which we can experience which can surely sway your decisions.
We heard about the sad news of Gremlin passing that morning. We will be praying for him and family, he is with the almighty now. Let’s reflect and have him in our thoughts.
Thanks to Dumpster Fire for the takeout.
10 men tried to stay warm on a cold (high 20s) morning. 2 ran away fearing the verst and ran into the cold. Word is they(Tolkien+Tuck) sneaked in for some #F3HotTubs. Bet Mario is not happy about it.
Disclaimer given and off we go
20 SSH IC
10 IW IC
10 Mountain Climbers IC
10 Peter Parker IC
10 Parker Peter IC
Mosey to the fountain
Triple NIckel – 10 derkins and 10 jump squats
Between two main parking lines – a good distance
3 x [Start at the first line 10 Jlo and bee Skip to the end line 10 Makhtar N’Diayes(had to look up exicon for the spelling) – bear crawl to the first line]
Mosey to the spot in behind of the starbucks
Pick a light chair and curls. Then Situps 10 IC.
Then Turn by turn each pax runs around the fountain and when he returns all go 5 derkins, tried to be ambituous and keep the plank holding – FAIL – Fredo bailed me out and we did 15 LBC while each pax ran around
Then Mosey to Alexander Martin Street and mosey to the circle in the middle of intersection
Each pax does 20 flutters at the center and goes to every road corner for 10 merkins each
Returned did some Mary on the way
YHC tried to keep all warm and I think we did a great job keeping it all warm. Although the hands finally gave in half way through freezing to not my delight. Howie did a great job leading us on Mary – Mountain Climbers. Bratwurst needs a tutorial on how a triple nickel works. Honestly just go to centurion for a great tutorial, you will believe in it. Fredo did a great supporting YHC when he needed some much needed LBCs. Also Soft Pretzel gave good support, in fact he kepy YHC on track when Cheddar thought 20 burpees at the last drill would be a good idea. GoodFella led the bunch on all the drills. Solid effort from Gumbo and Teddy too.
YHC has realized he enjoys the 2nd F so much during the 1st F, didnt get to do too much this time. But had some good chatter with GoodFella and Bucky. Goal for 2018, push on some 1st F while enjoying the 2nd F.
Appreciate the opportunity to lead as always- Tuck Fredo and 777. Also glad im done with a few marathons , can return on some bootcamps. Also Da Vinci really has a lot you can do with the area so encourage you all to Q here.
Thank you for the take out Bratwurst
Joe Davis Run – Jan 6th 2018
Christmas Party 2018!
Stonehenge 12 days of Christmas – Dec 23rd – Q Haggis – that’s all pain
Stonehenge 5 year anniversary – Dec 30th – Q Dolphin
Da Vinci – 2 year anniversary Jan 13th – Bucky – this will be real good
So I am trying to finish this Rebel Yell backblast at least before the next one for Rebel Yell gets out from Goonie who Qs Rebel Yell 9/28/17
14 did some hills even if they did not want it.
Slow merkins – 10 civilian count
Windmill – 10 In Cadence (IC)
Cotton Picker – 10 IC
Mosey to the rock pile past the Murderhorn
Partner up – Catch me if you can
1 partner 5 merkins other runs with the rock up Murder Horn
Flajack when partner 2 reaches partner 1
On the way down from murderhorn
Instead of merkins do 10 squats
4 merkins for every arm raises
We started with 1 and went to 8
Mosey to hill behing the Regal cinema
Run up do 1 burpee, down touch the wall and back again for 2 burpees….. Do till 7 burpees
I call this the outback special – where we lay on the back with the legs at about 45 degrees and holds then each pax runs around trying to push the legs down for each pax. Then he lays down and the next one does the same.
The pax for in for some running but YHC still had some BRR hangover so decided why not get back to hills. YHC was paired up One Niner who surely pushed me even after One Niner being injured. All the rest gave a good push. I remember it being particularly humid, I must have lost a gallon of water just on those Jack Webbs
Goonie was sure we were going to do some hills . He did acknowledge it was a hard 2.5 miles.
YHC particularly enjoyed this one.
Strawberry and Coal Ash looked strong pushing each other. This is what F3 is all about!
Strawberry takes us out .
F3 Speed for Need an initiative to raise awareness for children with special needs through fitness. And very importantly empowering these children.
Everything’s better with Cheddar
Please note this is a Backblast for all BRR teams so I will update it as you update your experiences on legs and other stuff on legs or miscellaneous. Just add them to the comments and I will update the backblast every few hours
So I am writing this BackBlast late but Tolkien will surely be proud of YHC. So let’s get straight to it. Yet another CSAUP event we are doing this year(why am I doing it every year and suffering…) Well this the team I led was F3 SOB (sorry YHC has no creativity in the team name) and we were pretty banged up from the start of this race. So to avoid personal embarrassment I will let you know what we were dealing with and not refer names. Our BTW our team ( Doc McStuffins, Soft Pretzel, Beaker, Cheddar, Itch, Nard Dog, Madam Tussard, Transporter, Mr Bean)
Team F3 SOB (Laundry List of Luxuries) – Randomly written down ,not in order
– Bummed Ankle with Peroneal tendonitis (alright that is YHC). Did not run 10 days before the BRR
– Sharted like a week before while training for the BRR.
– Knee issues for a year
– Phlegm, Upper Resp Tract Infection , cough, cold and infected the whole BRR van (thanks bro). His daughter thought he was crazy doing this race #CSAUP
– Calves busted at the Brave .
– Calves busted here too
– 10 days before the Maul and he is limping.
– is actually fine
– Having some knee issues but making it there but was actually feeling good
So my main aim for this race is to lead my team and make sure I get my food . If you have even been once in F3 South Charlotte, Bean has told this story even if you dont want to hear for the 30th time he still told you how Cheddar forgot his food on BRR 2016. And also tripped him in Ballantyne which he actually tripped himself trying to catch YHC
So we decide to get no sleep really and leave Friday early morning at 3:30 (hmm 3:45 )
Van ride was good Beaker got us safely with some extra cup of joe from Itch
Doc starts us off with Dredd right next to him. Pretty solid start there
#4 – 7 miles
Cheddar – So I start my leg pretty fine . I check my HR ….183 and that was my average over the leg. First leg trying not too fast straight from the start
Exchange #4 to #5 – So I get back and my team is not there and I am waiting… and waiting… twitter update looking for F3 SOB sent out. I can hear laughing in the background for sure. Turns out our team thought I was at exchange #5 to #6 and I lost nearly 10 minutes. Glass Joe helps me figure out where my team and I need to move!! No worries I carry on and start #5. Oh by the way Mr Bean blames me for this mixup.
#5 – “You cant miss an exchange Trying to find a tall Indian fellow in the middle of Trumpville”
Cheddar – I ran about 0.8 miles and Itch come flying from the van and relieves me. No worries we are back on track and sequence.
#13 Hard 9 miles
Cheddar- I was feeling good. Until I got on Blue Ridge Parkway and I was zapped for energy . I am going to publicly admit I got passed so many times, I lost count. Pushing hard as I could . No energy thanks to 3 good bowel movements earlier (thinking my system is just a pipe with no absorption)
I start cramping about 2 miles to finish. It starts with one leg and its the cramp which you have to stop. Then I walk it out, 10 seconds later , the other leg!! Walk it out. There were people driving around encouraging me that the finish was close. I remember Prohibition passing me trying to push me on. We were both exhausted.
Saw Doc helping a guy not doing well. F3 spirit right there brother
Softie gives good company and support to a ladies team on this night leg. Kudos Brother
Beaker and Hopper gives good company and support to a ladies team on this night leg. Kudos brother
#22 – Easy 2.6 miles
Cheddar- Now I am feeling good, all stretched. Got some magic capsules from Transporter which has electrolytes and salt and good stuff. I run pretty hard trying to chase Prohibition. We start and end with the same small distance between us. We pushed each out pretty hard. Love you brother
#31- Mountain Goat #CheechStrong
Cheddar – I have been obsessed with this leg since 3 years. I finally get a chance to do this leg. I got my rhythm finally on my this leg. Personally think #33 is harder, maybe even #35 looks harder. But that might be because I got my legs back finally after running for 10 days before the BRR.
Near the top I meet Hope Solo from F3 Lexington , I shared my inspiration and shared some good fellowship after the tough loss of Cheech. We decided to push the last half a mile of #31 in memory of Cheech. Thanks for doing this with me Hope Solo, I need to catch up with you soon.
I did see Itch pushing Nard Dog on the last few yards of this crazy Mountain Goat before the downhill starts. Inspired by Itch I do it too and help a pax on the Dredd/Turkey Legs Ultra team.
Exchange #33 to #34 Mr Bean, MT and Transporter huddle up to push as hard as they can so we can all finish strong. #HIM
Cheddar tries to push MT on this leg and maybe as a pacer… Well well well, the pacer becomes the pacee. The last 0.5 miles I fell behind, and all I could do in my Indian Southern accent was “GO MT, You got it!!!”
Cheddar sending a request to BRR to rate this as Mountain Goat. Will keep you updated
Bean pushes hard and gets us through this one. Very strong effort
YHC gets to lead a takeout after the race. This race was special. After all we went through before the race. I have to say I was proud of our achievements. Great job F3 SOB
Great fellowship as always in BRR. I feel this race is more 2nd F and like it that way. You will get to know Pax more(your team , other teams) be around them, smell each others gases in a van (no way out) and have some plain old fun. If you havent done it, you need to do it/
Big Shoutout to Commish for doing this for the first time #respect and also leading a team. Great job team F3 SOBeasts
This has been a great race. First time leading it. I learnt a lot and appreciate the opportunity from MT. The team were even nice to let me go for a wedding do some Electric Slide Cupid Shuffle just a few hours after the BRR!!
Next up Isabella Santos 5k – Lets Support our local South Charlotte race for F3 Speed for Need