16 pax assembled for a Cheddar farewell Q, and got all he could throw at them. First Ill let you know what happened quick and then a thank you note
Thang
COP – Windmill, Cotton Pickers and Mountain Climber
We ran to the murderhorn and that was always the plan. Bunch of burpees and merkins on the way.
At the Murderhorn – partnering up, partners ran opposite directions up and down the murderhorn and met 6 times . When they met they did (10 burpees, 10 jump squats, 10 LBCs).
Then went to the loop at the top of the murderhorn for 10 handslap merkins to be done when they meet (met 6 times ).
We had to get some Indian run back with a farewell from another species of Indians. I have to say this was one of the best Indian runs we managed to stay together, except Transporter kept sprinting ahead and we could only slow him with others in front of him.
We did some sprint in the end for recovery. Transporter and Fletch were competing hard and I think Transporter had the last of the 3 sprints with Fletch getting the first 2.
I truly enjoyed this one. All pushed hard
Thank you Fellas
A lot of thoughts run through my head about the first time I started F3 in Charlotte on 6/2014. I had a supportive group looking to push me at bootcamps. I started with running and gradually went into bootcamps. Still remember the first time I posted at SOB land it was the Brave with Madame Tussaud on Q. Still remember he went easy on me, I was out of breath during that whole post.
We all deal with so many struggles at various stages at varying degrees. Posting in the morning with you guys have managed to keep me sane and keep my stresses at bay. Starting my weekends well with Stonehenge/Da Vinci surely helped. Many pax have come forward to keep me welcome, give me encouragement when im down and a nudge to push harder when I dont see I can take another gear. I have tried to give back but surely cannot repay all they have given to me. F3 made me strong, resilient to push boundaries – e.g. complete a PhD while working full time and even taking care of a new-born all at the same time! I would have not been able to do all this without firstly a backing M and my F3 family. I have enjoyed the CSAUP and the relays, if you get a chance to do the relays (BRR, SMR or Palmetto ) you need to do it. I would love to name a bunch but there are so many that I cant forgive myself for not mentioning a few.
I appreciate the farewell at Duckworth, all that love was just too special !! And then I had an opportunity to Q this workout.
I look forward to the next chapter. I will always have you in my heart and pray for you all F3 brothers while you continue to change all mens’ lives and their families.
Hugs and Love ,
Cheddar
9 assembled for Drago’s first time Q at the Big House … lots of mumblechatter but this is what went down…
10 minute jog
50 SSH
20 mountain climbers
Plank into 6 inchesCall out workout
100 push-ups
100 Mountain climbers
100 Rosalita‘s50 Burpee‘s
50 pull-ups
100 push-ups4 sprints
In between each Sprint:
Plank 6 inches x2
Call out workoutPlank positions rotated with push-ups
It’s officially 6 inches and not 5 inches. As I was made aware!!
We finished up with a really tight circle of trust this morning.Drago Q
23 came for a Chedddar workout, they got all they could handle
COP
SSH – 10 In cadence (IC)
Windmill – 10 IC
Mountain Climbers – 10 IC
Merkins – 10 IC
Thang
Head to the muderhorn
Partner up
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
Stone pile
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
Murderhorn start:
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)
Moleskin
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
Announcements
Here’s the link to paypal the $: http://paypal.me/f3sob.
Signup
https://m.signupgenius.com/#!/showRSVPSignUp/30e0e4da5ae2fa7fa7-pool
The Journeyman AO Challenge Google Doc
10 showed up for a Cheddar special …
COP
SSH – 10 In cadence (IC)
Windmill – 10 IC
Mountain Climbers – 10 IC
Moroccan Night Club (I think) – 10 front and 10 back
Thang
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
PLANKERS DELIGHT
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
Mary
Moleskin:
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!
Announcements
Here’s the link to paypal the $: http://paypal.me/f3sob.
Signup
https://m.signupgenius.com/#!/showRSVPSignUp/30e0e4da5ae2fa7fa7-pool
The Journeyman AO Challenge Google Doc
8 men decided to come and take a tour of Pineville and escaped without donuts. This is what went down
Thang
Disclaimer given – off we go and explore
Parking lot with Cupcake Delirium
COP
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)
MJ Donuts
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
Moleskin
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
Announcements
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..
COP
SSH 10 IC (In cadence) – Circle around the parking lot
Cotton Picker 10 IC
Merkins 10 IC – Circle around the parking lot
Mountain Climber –
Thang
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
Moleskin
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.
Announcements:
https://runsignup.com/Race/NC/Pineville/RichardSheltraMemorial10K5K1MileFunRun
https://nextdoor.com/events/nc/waxhaw/waxhaw-fire-department-spaghetti-dinner-for-michael-starnes-1884275
19 fine men decided to come to Cheddar Birthday Bash
COP
SSH – 10
Imperial Walkers
Merkins
Mountain Climbers
Thang:
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
Partner up
1 partner forward bear crawl , other partner lunge walk flapjack. Main aim is to get to the top.
2nd ramp up
Partner 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 : )
Plankers delight
Lets do it again
5th ramp up (Split into 2 groups : )
Plankers delight
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
Moleskin:
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.
Announcements:
-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
COP
SSH 10 IC
IW 10 IC
Merkins 10 IC
Peter Parker 10 IC
Thang
Run to famous hill behind Behind Amelies
Bear Crawl
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
Flutter
Box Cutters
Moleskin
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.
Announcements
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.
COP
Merkins 10IC
(20 merkins)
SSH 10 IC
Thang:
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
Moleskin:
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.
Announcements:
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
Warm Up
20 SSH IC
10 IW IC
10 Mountain Climbers IC
10 Peter Parker IC
10 Parker Peter IC
The Thang
Mosey to the fountain
Triple NIckel – 10 derkins and 10 jump squats
Next
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
Moleskin
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
Announcements:
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