9 PAX showed at The Arsenal for a VQ. YHC rolled up to be welcomed by the AO’s usual suspects. A few PAX had clearly participated in some pre-running and were discussing the contours of the paths. Some more PAX showed up and another came in from a pre-run, disclaimer was given and we’re off.
Quick mosey to the bathrooms area where YHC was given less shit than was expected for his first COP. Shout out to Fire Hazard for the video on how to count. I would have royally screwed it up without that.
– Side Straddle Hop x 15 IC
– Imperial Walker x 15 IC
– Low Slow Squat x 15 IC
– Merkin x 15 IC
– Mountain Climber x 15 IC
Mosey over to the playground where PAX partnered up. We had an odd number and Happy Meal joined a group of 3 with YHC and Fire Hazard. Partner 1 takes a lap around the ground while partner 2 worked on a collective
– Pull Ups x 50
– Diamond Merkins x 100
– Box Jumps x 150
Flapjack until collection complete.
Next stop, the football field. This was the part I was looking forward to. YHC identified a post that marked somewhere near the 25-yard line.
– PAX bear crawled to the post, ran the rest of the length of the field to the uprights and back, and crawl bear back to the start.
– A second round of the same, but with duck walks to really stress out that lower half.
– The final round PAX were given the choice of bear crawling or duck walking. There was about a 50/50 split of choice which was good to see.
At this point we were running short on time and couldn’t do the other 3 or 4 routines I had planned, so we headed back to the start for 7 Minutes of Mary, because 6 just wouldn’t be enough.
COT & Announcements
– More Q’s needed
Thanks to Fire Hazard for taking us out.
– I really enjoyed my VQ. After the anticipation during the week leading up to it, it all seemed to feel natural. I am sure there are some things I could improve upon, for example I wasn’t
prepared for what to do with the fast groups that finished the first bit. Happy Meal put on some Mary which covered me, and there wasn’t too big of a gap anyway.
– The duck walks on the football field were a fallback for bear crawls x 3. I’m glad I had that prepared because 25 yards of bear crawl + 25 yards of crawl bears is abusive.
– I wasn’t paying much attention to much mumblechatter, because I was focused on the VQ (some) and breathing (more), so if anyone has anything to add please do in the comments.
4 men showed up for the 5:00 pre-run. It was decided that the flat route would be the choice of the day. One Man did some laps around the lot at 5:15.
Meet back at 5:30 for the main event. One man leaves and 3 men arrive.
Pull the sandbags from YHC’s truck, mighty’s car and One-Niner’s SUV and get moving.
Head over to the playground for a warm-up.
25 x SSH IC
10 x Windmills IC
5 x sandbag burpees IC
Head over to the monkey bars for three rounds of exercises with a lap in between.
20 Bent over rows with sandbags
20 curls with sandbags
20 overhead tricep extensions with sandbags (bags to heavy someone will die, audible to big boy dips)
Head over to the 3 concrete benches for sandbag step-ups. 10 per leg.
5 more IC sandbag burpees
20 bench squats over the concrete benches
Mosey over to the big flat icy area in the playground and get in one row. Toss your sandbag using your whole body to get an explosive throw. Rotate sandbags on YHC’s call.
Sandbag pulls with Bear Crawls. Same M.O. as above.
Grab your sandbag and mosey over to the batting cage and dump them in a pile. Head down to the bottom of the hill and complete a set of 7’s. Burpees at the bottom and Squats at the top.
Complete 20 IC dips on the bleachers while the 6 finishes up
Head over to the sandbag pile grab your sack and head to the walls at the launch point. Pile the bags up and get in a row for People’s chair. Send all the sandbags down to one end then send them back.
Head to the launch point just in time for 5 more IC sandbag burpees.
There was a lot of bitching today…. You know you don’t have to use sandbags, its cold, my fingers are numb, I don’t like heavy things, no you get the whale dick, blah, blah, blah.
We had plenty of sandbags (thanks One-Niner and Mighty for bringing yours out) although Ringer had to use my home made innertube sandbag (aka the whale dick). I think deep down he liked this as he was exempted from the overhead press in the burpees.
Cheddar got there for the pre-run ready for some hills…. we disappointed him and took our sorry asses to the easy flat route. Sorry Ched, next time for sure.
Cobbler found out he has a partially torn rotator cuff. He finds out if he needs surgery this week. Keep him in your prayers. The good thing is that he got some very sage medical advice from Ringer and One-niner. Dear god listen to your real doctor not these fools.
MT called out the 4:50 pre-run on slack and didn’t show up until we were gone, at 5:15. He supposedly ran a little. Also, he did not read the 3 warnings posted on social media about the sandbags. Too bad they don’t teach those boys to read at the University of SC.
Mighty worked so hard today he split the liner in his sandbag. Don’t worry this was not a GoRuck liner. So don’t email him about the SCARs warranty. I am talking to you Geraldo.
One-Niner has girly hands and has found that Physics does not apply to him, and if he combines two pairs gloves (running with bootcamp over them) his hands actually get colder.
Good to have General roll up late to the main event. His labia and cornea are healing very nicely…. if you were wondering they are connected.
As always a great time was had by the Arsenal gang. Many sack jokes were made by all. Come out and try it sometime you will get stronger and faster.
What: SOB Christmas Party
Where: Providence Downs South Clubhouse (1203 Venetian Way Dr, Marvin, NC 28173)
When: 11/30/2018 7:00 to 12:00
How Much: $25 per person (paypal.me/f3sob)
What is included: Dinner, Wine and Beer
Pax it is time for the biggest SOB event of the year (that includes your M). The party will be held at the Providence Downs South Clubhouse (1203 Venetian Way Dr, Marvin, NC 28173) and will include beer, wine and food. Thanks to Kid Rock, the food will be from our favorite Hickory Tavern and the wine and beer will be of a Domestic Variety (if you want to have your favorite IPA or Merlot feel free to bring it with you). Fun will be had by all.
Please HC by Sunday, November 18th using the buttons below. This new venue is centrally located to the PAX from SOB, Indian Land, and Western UC. Please remember to be safe. If you are going to drink don’t drive. Get an Uber, Lyft, or 16-year-old 2.0 to drive you. Come join us to celebrate another successful SOB year.
You can reserve your tickets using button above.. Once you have reserved them, please pay via PayPal using the second button or by sending to the following e-mail address: firstname.lastname@example.org. When you send the money, please use the Friends & Family option and include your F3 Name as well as “Holiday Party” in the note. Thank you! If you don’t have access to PayPal, let Fire Hazard or One-Niner know and we will find another way for you to pay.
3 Men showed up for the 4:30 Flat Pre-Pre-Run…..
2 More Men Showed Up for the Pre-Run…
3 More Men Showed up for the Main Event…
Pair up and grab a sandbag either a 40, 50, 60 or 70. The choice really doesn’t matter as we will switch it up.
Mosey over to the School Bus lot for a little Diesel fumed COP.
SSH x 14
Windmills x 7
and a car came so move over.
Have the other member of the pair carry the sandbag down the hill to the football field.
Line up facing down the field to the alternate goal post.
The first man in the team will bear crawl pulling the sandbag underneath him. The other man will do 10 merkins and run up to the other teammate and take over bear crawling. After each man had 2 cycles of this on his sandbag YHC will call switch. Each team moves one sandbag to the left. Repeat for 120 Yards.
Next up face back from whence we came. One Teammate will do deadlifts with the bag and the other runs to the far goal post and back. Two rounds of this moving to the sandbag on your left. Next round, run half the field while your partner is doing curls. Move a sand bag to the left. Then repeato with Overhead press. Move a sandbag to the left. Each team gets a chance at all the sandbags.
There is only one way to get back down the field. The same way we got here. Bear Crawl and Merkins.
After 120 yards we lined up at the bottom of the dragon’s crack hill. One partner got on his six and held the sandbag in the air while doing flutters, and the other ran up the hill to the dugout and back. The team of flutterers did 20 IC. Flapjack. All 4 teams had a chance at all 4 sandbags.
One man from each team carries the bag up the hill to the bus lot and then the other brings it home.
Got back with 3 minutes to spare. 8 Sandbags and eight people perfect. Everyone grab one and do a run a loop around the parking lot.
Great group of guys today. 3 Kotters and 5 regulars. All of the men worked well together. A few things I noted. Copay, who hasn’t done an F3 workout in about a year, is still fast and strong. Punchlist who is just getting back into F3 stayed in good running shape thanks to his M shaming him. Sharknado took a 2 year hiatus and is still skinnier than YHC. #notfair
As for the usuals it was the usual. Cobbler took a deuce, One-niner took a deuce (two weeks a row must be eating with cobbler on Wednesday nights), Cheddar is awaiting a baby while trying to do CSAUPs as close to her due date as possible #firstkid, and General is still fast and strong.
It was a pleasure to lead this fine group of men. Sign-up for Isabella Santos, Sign up for Crane relay.
Two fine men posted for a double pre-run the first of which was in the rain and on a flat course. Two more showed up for the single pre-run and one man who forgot to set his alarm was waiting on them for the Boot Camp.
The clock hit 5:30 and we were off.
We headed back to the Basketball court for some COP exercises were all done IC:
10 6 count Burpees
Next we moseyed over to the playground with the “track” around it. It was flooded so over to the covered benches. 10 6 count burpees and off we go as it was ankle breaking slippery.
Dodge the deepest puddles over to the pull -up and dip Bars.
1st round – 10 Squats, 5 dips, 2 pullups
2nd round – 20 Squats, 10 dips, 4 pullups
3rd round – 10 Squats, 5 dips, 2 pullups
Next over to the Big Boy dip bars:
3 rounds of 10 dips and 5 pullups
Next head toward the covered walkway.
Split into a 2 man and 3 man group. One team does merkins while the other does a long suicide set. then Flapjack.
Then we headed over to the Gym doors for a little peoples chair with alternating legs up.
Then one last sprint all the way down the covered walkway with some flutter to recover.
Head back over to YHC’s pick-em-up Truck to grab some sandbags. There were some 50’s, a 40 and a 60.
Pick the one you want and head to the walls.
First the sandbag goes over the wall and then the Pax follow behind. Repeat for all 11 walls.
Do some more burpees and head back to the launch.
Just enough time was left for a few rounds of curls and bent over rows.
It was a hard day to get up for the early rainy pre-prerun, but I knew if I didn’t show up either Erector at General would have to run it alone. So I did what all of us do. I got my lazy ass out of the fartsack so that I didn’t let another man down. Fortunately, Erector did the exact same thing. YHC did convince Erector that we should go with the flat route so that I could investigate how wet is was in all of our normal hangouts. It was ridiculously wet on the hill, fields and parking lots. Luckily YHC had some contingency plans in mind. We circled back around at 5:00 for the pre-run pax. Chedda and Ringer were waiting there for us. So we headed off for the Hilly normal prerun route. For the record NO ONE told Ched that we were interested in the Smoky Mountain relay. Luckily Ringer had his 3 belt mounted lights so that he could lead Chedda, as he did not bring his headlamp.
We made it back to the Launch where Soft Pretzel was waiting for us yelling into the dark about an alarm that was not set correctly and he had already counted for those miles in his training plan.
It was great to have Chedda out today. I believe that this was his first post at The Arsenal. If not it was at least his first pre-run there. Everyone pushed hard today and there was great 2nd F.
Thanks men for giving me a chance to lead.
15 men showed up to check out the new location for the hardest South Charlotte AO…..THE BRAVE.
Get in teams of 2. Be honest with yourself and your partner and get someone with similar speed.
Each team grab a sand bag (ranging from 40-80 lbs) and lets mosey.
Head behind the corporate buildings across from Brazwells and run down the path stopping at each of 4 walls for 5 double merkin box jump burpees (Mermaid introduced me to this horrible exercise earlier in the week…Everyone thanks you).
Gather at the fourth wall and head to Room 101 (The parking garage hooked to the new Wells Fargo building). Head to the basement for instructions.
At each level one partner will do a sandbag exercise and the other will do 10 burpees. The burpee partner is the timer. keep doing sandbag exercises until he is done. Once complete run up to the next floor and exchange the bag. The other partner now does 10 burpees while the new sandbag man does the exercise. Repeato until you are at the top.
The sandbag exercises are as follows: Squat, Thrusters, and bent over rows.
We made it to the top and came down the stairs and did it all over again. From there we did the same exercises but down the ramps. At this point we were out of time and headed back to the launch site.
I was impressed with the crew of 15 pax. There was no complaining about the sandbags and just a bit of good natured ribbing.
You never know how a workout like this will go. Will people give it there all. Will we be able to stay together…..
This group of PAX gave it there all. Everyone worked to encourage their teammate and the other teams. As I was in the six most of the I didn’t get to hear a lot of the mumble chatter. Here is what I know….
I am pretty Sure Thin Mint and Mario were out front killing it as always.
Fraiser and Haggis got in some second F and did some modification to keep some injuries from flaring up but pushed hard non the less.
Nard Dog and Flipper kept going throughout the hour with one of Flippers large sandbags. They also dogged it just enough to not leave YHC to far behind. Thanks Fellas
Mary Kay and Billy Goat must have been killing it, as I didn’t get to see them much. Great work fellas. Glad to have you at the Brave keep coming out.
I think these final pairs are correct…but correct me if I am wrong (lack of oxygen during the workout has my memory cloudy).
When I was able to catch Teddy and Tuck their form on the burpees and sandbag exercises looked to be top notch all the way through. Teddy mentioned his love for the Double Merkin Burpee box jumps and that he was hoping we would do some more as Mermaid didn’t give him enough earlier in the week.
Wingman and Turkey: both of these men were running fast and burpeeing (is that a word….It is NOW) faster.
Bunker and Wild Turkey: I feel that bunker has a head made for sandbag workouts. They slide effortless over his freshly shorn skull. Every time I saw these men they were head down and pushing it.
Tuck is now taking YHC’s place as one of the three Brave site Q’s. I would like to thank all of the men that have participated and pushed me at the Brave during my time as site Q. I have seen many men, including myself, get better from posting at the brave week after week. I appreciate being given the opportunity to lead by Madam Tassauds and Champagne.
The Brave now meets at Brazwells every week.
Promptly at 5:30, 15 men headed out into the Gloom.
We circled up in the parking lot beside the hotel for a little warm up.
10 – Windmills
15 – Merkins
15 – Imperial Walkers
10 – Low Slow Squats
Next we moseyed over to Lochness by the first wall for some 8 count body builders in cadence.
Next we moseyed over to the next building for some 6 count burpees, also in cadence.
Mosey a little further over to the picnic tables for a few more 8 count body builders in cadence.
Now that we are all really warm we head to the fitness trail to get some lifting rocks so that we can do a little Jack Web in the adjacent field. (presses and LBC’s)
Place the rock back in the pile and mosey over to the bottom of bagpipe hill.
Here instructions were given. We would be heading up bagpipe hill to complete 10 burpees. Then we would head back down to complete 10 squats. Complete this route 3 times and head back for the 6.
After this we headed back to towards the fitness trial with a quick stop for some plank work to keep from getting run over.
At the fitness trial we divided into 3 groups to complete one round of exercises. 10 good pull-ups; 10 burpees and 15 dips. Rotate around the stations one time and head to the top of the trail for some Mary.
We had just enough time for 3/4 of a lap around Lochness. The one caveat is that you must bear crawl the bricks.
Head to the parking lot to gather the six and do some mary.
YHC had a few issues today with his cadence count (what can I say… it was my VQ). I assure you I will watch the video wingman so kindly posted about 35 seconds after the workout. What can I say…. He is a giver.
There were quite a few Burpees and Bodybuilders planned today, but that number did go up a bit after all the bear poking.
Either way it was a great day. The group of pax followed instructions and pushed hard. It was great to see Paw Patrol and Boo Boo out for their 3rd work-out. Also, a big thank you to Tuck for leading the Mary. I appreciate the invite to lead here at Bagpipe. It was an honor and a privilege to lead this fine group of men.
As for the title of the backblast, post workout there was a rousing discussion about animals with anal glands and if they needed to be expressed or not. Please forward all of your questions on this subject to Doc McStuffins. He is an expert on anal glands.
Remember to sign up for the Christmas Party and Joe Davis (there is a non-running option). Also, Escobar is taking donations of slightly used toys to send back to the homeland. Go through your kids toys and bring in all the extras (small toys are better due to the shipping costs). These will go to children in real need.
Also, I saw today that Bout Time’s son Jennings has been diagnosed with leukemia. Please send a special prayer up to the Sky Q for both him and his family.
More than 70 F3Nation PAX, M’s, and 2.0’s registered and participated in SPEED FOR NEED’s debut in the South Charlotte Region at the Isabella Santos 5k. Count the spectating supporters, and there were over 100+ supporters total from the F3 family. What a great way to support a great cause, and kick off our new charity!
For only the second race, the entire fleet of racing chariots (4) were on display for the race, and it was a sight to see! Drivers and Track Commanders were as follows:
o GREEN Racing Chariot: Fire Hazard, Buckeye, Goonie (Track Commander – Lily)
o RED Racing Chariot: Frasier, Thin Mint, Scabby (Track Commander – Kinzey)
o BLUE Racing Chariot: Fredo, Billy Goat, Strawberry (Track Commander – Andrew)
o BLACK Racing Chariot: Ickey Shuffle, Heartbreaker, Flipper (Track Commander – Luke)
“For many of us, this was our first time witnessing first-hand the impact of SPEED FOR NEED on the riders, their families, and the drivers. Goonie, Fire Hazard, and I had the pleasure of pushing Lily in the Green racing chariot. As we practiced loading Lily into the chair, she wouldn’t sit still, constantly wanting to get in and out, seemingly uncomfortable in the chair. Naturally, we were a little concerned about how she would manage during a 5k race without her father nearby to console her. As we moved to the starting line, strapped her in, and took off down the road, Lily became ALL smiles. The challenges life has presented her with took a backseat as she cruised down the road, wind blowing in her hair. This was Lily’s Saturday sporting event; her moment to feel like part of a team; passing out high fives to her drivers and almost every other PAX (not named Mario). When we finished the race, Lily kept wanting to get back in her green chair, overjoyed with her experience and more comfortable in her chariot. So comfortable that she asked her father to push her in the fun run. This first-hand experience makes me realize the significance of this charity. Until then, many of us had just been goofing around in the chair when JRR Tolkien has brought them around to the workouts, but seeing Lily’s face light up for that short race was an amazing gift.” – Buckeye, Event Co-Q
“From the beginning of SPEED FOR NEED I knew I would support the cause. JRR Tolkien had enough faith and drive for all F3. I knew it sounded like a good idea and I knew that other teams did it, but it didn’t all click in my head. I still had many questions even though I was the Q for the race… Did people really want to be pushed in races, is this really helping them, does this help with inclusion, and many others. Either way, we kept working and pulled it all together. On race day I was anxious to make sure all the pushers were there and that all the Track Commanders had waivers signed, tents were up, etc… Then it was time to meet the kids and their parents. To be honest it was a mixed bag. Some of the kids and parents seemed nervous like me and others were raring to go like JRRT. Either way it was time to go. I just tried to get Lily to warm up to me in hopes she wouldn’t cry during our race. Her dad was great. He helped us get her fitted in the chair and saved us by showing her a video while people were talking about stuff before they let us go. I was just thinking “why can’t we go already”. Lily is going to lose it and want to get out of this chair soon.. Finally, they let us go. Her dad ran the first 50 yards with us to make sure Lily was ok. Then we took off. I just figured a girl with this much energy would want to go fast. Luckily, we were behind the police motorcycle. Lily was a big fan of that. We just kept talking to Lily and giving her high 5’s. I had a minute to think.. “Hey, Lily is actually liking this”. I looked back, the other kids were having a great time too. Maybe this really is a good thing. As I had time to watch Buckeye and Goonie push and interact with Lily some more I started to understand the goal for SPEED FOR NEED. Those kids had a great time and I think my fellow pushers and I may have even had a better time. I was now 100% bought in, SPEED FOR NEED is a great thing for us and our community. We get to do what we like; run and push things, and we get to do it with some really great people (both in the chairs and out). SPEED FOR NEED has helped me meet new people, help some children do something they would not have been able too, and helped me have some great conversations with my own children about inclusion. If you have seen my short or non-existent backblasts you will realize that this is a lot of typing for me, but I wanted to give you my SPEED FOR NEED journey in hopes of getting any of you, who aren’t sure why we are doing this, out there and involved.” – Fire Hazard, Event Co-Q
We would encourage all PAX to participate in at least one SPEED FOR NEED race a year… just show up to one, and see what it does for you, your family, your community, the track commanders, their parents, and F3 Nation… you won’t be disappointed. Great work South Charlotte!
Watch the video: https://youtu.be/qoZUEIFud_I
Event Q’s: Buckeye, Fire Hazard
SPEEDFORNEED!!!! SOB/Area 51/ Union County men, the first SPEEDFORNEED event in South Charlotte kicks off on Saturday, September 30th. SPEEDFORNEED is an F3NATION initiative that allows persons with disabilities to participate in fitness events utilizing custom racing chairs built from OUR donations. If you’d like more information, then visit the official site www.f3speedforneed.com.
For more inspiration, watch this awesome video to learn more about helping adaptive athletes race: “The Making of SPEEDFORNEED” . Like what we’re doing and want to support? Click for CrowdRise Donation Link or Click for F3Foundation Donation Paypal Link and make sure to put in comments “SPEEDFORNEED“. With your contributions, the team has now purchased 4 chariots, a tent, a trailer, and Medals for the participants.
It is now time to bring this great program to South Charlotte. We will be supporting the Isabella Santos run by setting up a tent to raise awareness and racing with kids in the custom chairs. This is a very worthy cause that support research to cure childhood cancer. You can read about it here https://isabellasantosfoundation.org/about/
This organization was started by Isabella’s parents with the hope that they could raise the money and awareness to save their little girl. While Isabella fought hard relapse after relapse she was not able to beat this disease, but with the help of this organization and our support we can help other children live her dream of a world “With no more cancer.” So sign up with your M’s, 2.0’s and friends.
· RACE EVENT: Isabella Santos 5k/10k/fun run
· DATE: Saturday September 30, 2017
· WHO’S INVITED: F3 Nation PAX, their M’s and 2.0s (spectate & support or register to run)
· REGISTRATION WEBSITE: http://5kforkidscancer.racesonline.com/register (TEAM NAME is F3Nation)
· OTHER DETAILS: 10k-$40; 5k- $30; Fun Run- $20 ($5 increase starting September 23)
· MEETING POINT: F3 Nation SPEEDFORNEED tent (Ballantyne Corporate Park)
· HOST F3 REGION: SOBs
· DRIVERS: TBD (We will have 2 chairs and are determining the logisitcs)
· SPEEDFORNEED PREBLAST: SPEEDFORNEEDPreblast
24 or so men stepped into the Gloom to get a bit stronger and faster this sweaty a.m.
5:30 lets go. Circle up in front of the theater and get disclaimed.
Next the warm up (all in cadence of course)
25 – SSH
10 x Merkins
15 x IW
10 x Windmills
Good enough… Head to the top of the murder Horn.
Run down on the left side and stop for 10 merkins at each street light. Gather up for some Mary.
Next head to the rock pile by the playground. Pair up and pick your rock judiciously your partner will be running to the park doing 10 pull-ups and back.
3 sets 1. curls 2. overhead press 3. tricep extensions
Plankorama while waiting for the 6.
Head over to the park for some more upper body work.
Everyone grab a seat for some dips, planks, derkins and what the heck maybe some step-ups.
Next we head back to the bottom of the murderhorn.
10 merkins at each light on the way up. push yourself hard. if you are in front do 15.
Everyone end together with 10 merkins in cadence.
Back over to the launch point for some Mary. That’s it.
It was great leading so many men. Everyone did a great job pushing themselves today. I appreciate the effort. There were a few things I noticed. 1. The Harris Teeter has to Hate F3. I know of at least 2 men today who had to make pit stops today. Also, Goonie does not have good form, I think it is due to his soccer arms, he is a runner now if you didn’t notice.
Need for Speed is visiting SOB land in September. We need a good crew for both Chairs.
This weekend Need for Speed will be at the Morrison Y from 6 – 9. Come out and talk to people share F3 and Speed for Need.