Maybe not a competition but we will have jump ropes (believe for the first time at Centurion) in our effort to keep things interesting at Centurion. The Q will have some Wal Mart special (ie cheap) jump ropes so bring your own if your picky about your rope.
F3 is making a great impact at AG Middle School. However, there is always room for more tutors and not just on the days F3 has targeted. Anyone in F3 Nation, along with family and friends, can volunteer Monday thru Thursday. We have been a big help on Thursday at AG Middle School but the program could use more help Monday thru Wednesday. Please contact Chelms at pchepul@gmail.com if interested in getting involved any day of the week.
Thanks
With only a virtual shovel flag at hand,10 men gathered in the early gloom for some speed work to get a sense of our time for Thunder Road
The Thang:
Warm up COP – SSH X30, Merkins X10, Peter Parkers X20, Imperial Walkers X20
Yasso 800 – Alternate 400 meter recovery jog and 800 meter speed run. Yasso 800 is supposed to allow you to predict your marathon/half marathon time based on your average time over 10 sets of 800 meters. Avg 4 minute time for 10 sets of 800 meters would equate to 4 hour marathon/2 hour half. Avg 3 min 30 sec time would equate to 3.5 hour marathon or 1.45 minute half. This one was OYO but looked like everyong did a good job of pushing themselves. We can’t get in 10 sets in 45 minutes (maybe Frasier) so everyone will have to try it another day when they have an hour (or more) to get a good sense of time.
COP – Mary (Dolly, High Flutter, Slow Bicycle, Protactor) while the PAX finishes their last set.
COT
Naked Moleskin
Light crowd as I couldn’t get the Kingswood guys out of the fart sack (Leroy, Cadillac, and FNG for next week). This was my first time running the Yasso and it is simple way to gauge where you are in terms of time for the marathon or half. The Q has some work to do to hit my goal of 1:45 in the half but at least I have an idea of where I am.
I’d like to think the time shown in the featured image is mine but no way I can sell that one. Frasier might be able to give it try – he was moving. Slim Fast was right there with him and TL passed me in the last set for three Larry Birds (at least). Next time I’ll go back to my strength – burpee/squat suicide ladder.
Announcements – Rock Thrill noted there will be a 5k race in Fort Mill coming up to support a charity in honor of his younger brother who passed away a few years ago. Keep an eye out for a pre-blast on the web site or the weekly South Charlotte email blast for sign up information, time and date.
Tutoring continues at Billiingsville (Wed at 4:30) and AG Middle School (Thursday at 4:00 for recreation and 4:45 for tutoring if you can’t make it early). Would love to have more men and I encourage everyone to try it at least once. Contact me at pchepul@gmail.com for more information.
Nine men posted for the first tutoring session at AG Middle School. First day ran relatively smoothly and the teachers really appreciated having us there. Each of the 7 teachers has 10-15 kids and can use all the help they can get.
It would be great if every member of F3 Nation could post to either Billingsville or AG at least once. Not all men are called to tutor kids but you’ll never know until you post and I guarantee it will be worth your effort. F3 has signed up to help on Thursdays with recreation time from 4:00 to 5:00pm and tutoring is 5:00 to 5:45 with the tutoring being most important (don’t have to show up early to make an impact). Spouses and children in high school or older are welcome.
Please email/call me at pchepul@gmail.com/ 704-236-8576 with questions or to get involved.
Thanks
The start of the Bull Dogs Matter tutoring program has been delayed one week. Thus, F3 will kick off the current year on Thursday, October 3. Thanks
The virtual shovel flag was planted and 25 men, all accounted for, gathered in the gloom for a downpainment on the weekend. Each man grabbed two bricks from the Q truck and we headed out
The Thang:
COP – SSH X50, Mtn Climbers X30, Man makers (without merkin) X20, Push Presses X25, Squats X25, John Travolta with brick X20 both L and R arms.
Run to small parking lot for plank led by Runstopper while the Q retrieves more bricks for PAX
Mosey up to Little Ave and partner up – Partner 1 runs up Little Ave while Partner 2 does AMRAP of called exercise – flapjack
Job to parking lot for lunges and sprints with excercises in between (man maker merkins, push presses and curls, peter parkers, and others I can’t remember)
COP – Protractor at various angles
Jog around football field and back to the house
Naked Moleskin
Given combination of a nagging injury and poker night on Thursday night, I developed a backup plan in case I had trouble getting out of the farsack. Farside was ready to go and the PAX is surely better off that I showed up. He was itching to go and I could see the disappointment on his face when he saw me in the PAX. Luckily I walked away from the poker game without having to mortage the house. Otherwise I might have been a little ornery in the gloom.
Bricks always deliver as it’s harder than you think to carry them around for 45 minutes. My shoulders are reminding me as I type this backblast.
As always, it was a blessing to lead the PAX in the gloom. Let me or Escargot know if you want to take the helm. I’ll even bring the bricks if you want to use them.
Announcements
Purple Haze and Champagne (the man and not the drink) are leading The Stand right after Centurion every Friday at Panera Bread right up the street.
Tutoring at Billingsville and AG Middle School has kicked off. Anyone interested in exploring tutoring options in South Charlotte can contact me for information on what we are doing. It’s really important to help our kids as they are the future( and will be payig social security when we are hopefully starting to collect).
Eight men converged on Grier Heights to help the AG teachers make home visits to invite kids to particpate in the Bull Dog Matters program. It required us (at least me) to get out of our comfort zone and visit the homes of some of the kids that will be in the program.
It may have been the easiest workout yet as the AG teachers did all the work while F3 men were the “escorts”. However, the support was important and I think we learned some things about the kids we will be tutoring as they live in challenging environments and have tougher paths to success than most of us. As Tryon noted to me, the teachers did a great job and showed incredible dedication to the kids. It reaffirmed my belief that this is a great program with which F3 has partnered.
This was a great start to our program. We kick off tutoring on September 26 at 4pm at AG Middle School. Contact me at pchepul@gmail.com if interested in getting involved.
The virtual shovel flag was posted and 13 men, including several who didn’t use the BRR as an excuse to Fartsack, showed up for first time that Chelms took the Q at Fast Twitch
The Thang:
1 mile warm up jog
Three 800 meter runs at 80% of full speed (constant pace) with 1 minute break in between each
800 meter cool down jog and plank
Line up on goal line for the dessert – Burbee/merkin suicide ladder on the football field
One lap cool down and back to parking lot for a few minutes of Mary while some of the PAX got in some extra work on the track (too dark – #Qfail)
Naked Moleskin
Strong effort by the entire group, especially the 3-4 who completed the BRR (Turkey Leg, Purple Haze, Strange Brew, anyone else?). We covered 4 miles by my watch. That is pretty good considering we threw in the suicide ladder (55 burpees, 40 merkins, and 15 squats) and some Mary.Twitter chatter Monday night was that it would be easy since there were no Mountains around Fast Twitch but that myth may have been dispelled.
YHC failed to keep the PAX together but I couldn’t keep Slim Fast down – He just kept running like Forrest Gump and didn’t finish until we were half way thru COT. I think all the tomatos distracted him and he missed the turn off when we headed home. It is so dark on that track that I can barely see my hand in front of my face. Will have to implement a buddy system next time – I’m partnering with Slim Fast for some tomato watching.
The BRR guys might have thought Fast Twitch would be good transition back into regular schedule since an old man was leading. Unfortunately for them I have not figured out how to do a recovery work-out (especially since I didn’t have to recover – next year).
Announcements:
Convergence tomorrow at The Rock for 9-11. All other South workouts are cancelled for tomorrow.
Purple Haze and Champagne leading F2 (faith) group at Panera at Corner of Carmel and 51 right after Centurion on Friday.
Tutoring season kicking off in a few weeks. Let me know if you have interest in exploring options in South Charlotte to start a program closer to home. We can figure something out.
F3 Billingsville – Our 3rd Year with the Afterschool Program at Billingsville Academy
Update from Nibbler (Brannon Dreher <bdreher@tneus.com>)
There has been new and exciting progress at Billingsville Elementary this year. The school has rebranded their logo and been renamed Billingsville Academy. Each child will be provided with uniforms and the Graphic Designer at my company was gracious enough to create a new logo and message for the school.
We are calling for volunteers again this year and we need NUMBERS to make an impact.
Here are the logistics
1. Date: Every Wednesday from 4:30pm – 6:00pm
a. Most importantly we need you between 4:30-5:15.
2. Where Billingsville Academy – 124 Skyland Ave, Charlotte, NC
This is a very important year for F3 Foundation as we have teamed up with Cross Roads at Alexander Graham Middle School where 98% of the Billingsville Kids go for the 6th grade (See Chelms’ post below). This is a critical time in the child’s life. They are in a larger and more diverse environment and the child has a high percentage of getting involved with the “wrong crowd.” This year we have the ability to track the kids from K-8th grade and we plan to use metrics to measure the impact we are having on the kids’ lives.
Using these metrics, the F3 Foundation will be able to complete grant applications using the metrics to demonstrate the impact from F3’s involvement. This in turn will allow us to make an even greater impact in our surrounding communities.
If you have more questions please feel free to reach out to the following, who will be able to answer any questions related to the program at Billingsville Academy:
1. Hilary
2. Super Dave
3. Kickin Chickin
4. Stick Bug
5. Grape Juice
6. Cougar
7. The Nibbler
Bull Dogs Matter – After School Program at AG Middle School
Chelms (Pete Chepul <pchepul@gmaill.com>)
F3 is partnering with Crossroads to help kids in the after school program at AG Middle School. As Nibbler noted, there is a real need for a positive influence for many of the young kids as they transition from Billingsville to AG Middle School.
Logistics – We already have a core group of guys that have stepped up but we definitely can use more. Would love to get 10 or more men attending the session each week.
Logisitics
This is a great way to make an impact in the lives of young people. As if often the case, you may get more out of this than you put into it. There is nothing like seeing the smile on a kids face after you have opened their minds to new ideas and possibilities.
Please post comment below if interested in helping with either program or contact one of us directly via email address provided above
The shovel flag was planted and 20 men (all accounted for) headed the call of the alarm clock even after a Panthers Thursday night game for their weekly does of Centurion.
The Thang:
Jog up 51 and cross street to shopping center parking lot for COP
SSH X30
Push-o-rama Merkins X10, Diamonds X10, Wide Arms X10, Carolina Dry Docks X10, Stagger right X5, Stagger right X5 (Pax once again questioned if this qualifies as warm up)
Slow squats X3 (boring)
Imperial walkers X20
LBC X20
Run back to CCHS for shoulder and leg work
Balls to the wall merkins X10
Peoples Chair
One legged squats X10 right, X10 left
Wall mountain climbers X10
Balls to the wall merkins X9 (Q gave out and couldn’t get back to 10)
Mosey to parking lot for Burpee/Squat Suicide ladder
Run half way to first light pole for 1 burpee – back to start for 10 squats
Continue ladder up to 8 burpees and 3 squats – stopped here given the parking lot is more than 100 yards long and pain was fully engaged
COP for Dirty McDeuce
Mary – X12 (LBC, Dolly/Flutter, Rosalita, High flutter/dolly)
Run down to street and bear crawl up hill back to start
Shoulder and core work X12 (Merkins, Mnt Climbers, Peter Parkers, Parker Peters)
Run down to street and bear crawl up hill back to start
X12 (SSH, Squats, Imperial Walkers, Jumping lunges)\
Run down to street and bear crawl up hill back to start
Plank – John Travolta X12 (right and left) two other exercises to 12 I forgot
Run to benches for Dips X15, and step ups (10 each leg)
COP
Naked Moleskin
Q was a little off this am as beer and Panther game the night before had an effect. 10,000 fails concept was perfectly demonstrated several times during the workout (mainly trouble remembering dolly versus flutter). Pax enjoyed the fails at my expense but that will just add fuel to the fire for next time.
The suicide ladder will be back – just need to figure out a better pattern so we don’t have to cut it short.
Announcements
Looking for some new guys to step up and Q. If everyone is getting comfortable than Escargot, Runstopper, and YHC will step up the intensity as incentive for someone else to step in.
Purple Haze will lead some 2nd F at Panera Bread right after Centurion starting in Septmeber. Put it on your calendar.