For starters, yes I realize that I called the sh*t, poop. It was anticipated that today’s Brave edition would utilize one of the many parking decks with the looming rain upon us. However, I’ll look for any opportunity in the summer months to take advantage of cooler temps over the hot box. 12 men arrived via automobile and 1 on foot (Uncle Rico), this will be important later.
That being said, none of them were Goonie who texted me last night proclaiming he would be at The Brave…and then probably followed that up by polishing off 12 beers, causing him to fartsack.
Warm-up – There was none
The weather held out for us but for some including YHC on the way home, the bowels did not…Great work by the PAX covering some ground today and mixing in some strength and HIIT. Water/sweat and technology don’t mix very well and that remains a fact as of this morning.
Takeaway from a discussion in COT: Keep in touch and stay connected with PAX, friends, family, co-workers etc. You never know what someone is struggling with and solitude can further fuel the internal fire and struggle that some may be dealing with. Stay connected and potentially help someone who may need that connection to hold on and keep going.
8/17 – The Brave converges w/ Cerberus at 530 for a Dredd led workout
8/18 – Come wash away the wear and tear of the week with the CLT Craft Course II, and run and brew event hitting 6 breweries. Respect to anyone that polishes off a Porter, Stout or Double IPA at all 6
8/25 – 4yr Indian Land Anniversary celebration at the re-launch of The Reservation
Over & Out
Coming off of the IPA train (Jai Alai, Juicy J, Pernicious) YHC put together a workout to help flush every ounce of that golden goodness out of the body titled “The Hateful 8”. Initially, there were thoughts of working the parking deck into the mix but YHC just couldn’t waste a beautiful, breezy morning in the hot box. 10 Pax arrived via vehicle, on foot and Abacus must have teleported because I didn’t even see him show up until we were mid-way thru the warm-up mosey. To recap:
The Hateful 8
Tabata sytle, ON = 20sec, OFF = 10sec thru The Hateful 8 followed by a recovery loop (same loop as warm-up) for 8 total rounds, eliminating (from the bottom) an exercise after every round until finishing with (1) 20sec round of Burpees to close it out.
This left us with 1min on the clock which was utilized for plank into 6inch hold and into COT.
The tag line blasted on Slack for this workout was “Muscle Trauma in store @ the Foxhole.” Unafraid on eager for the DOMs that would occur…or checking off a box on the Journeyman Challenge, 7 Swole Trolls gathered for the main event including ages ranging from 8 to RESPECT status.
Warm-Up – Cue the music, no Taylor Swift or Katy Perry today.. all Rock..and Pandora commercials
The Thang – Partner up for the following:
Strong and yes, I do mean strong work by the PAX this morning as the Lions inside were awakened. It was a great morning to take advantage of temperature wise and get after it and get after it we did. The tunes are always a boost but it’s funny how when Taylor Swift pops up I get ridiculed and when no Taylor Swift pops up I still get ridiculed. That was the least ridiculable (not a word) content of the workout as my disclaimer should have been “I am not a professional, and my gear is far from professional” as the “resistance ropes” that I used are only professional kidnapping grade and the 5lb plate that was brought for Cobblers 2.0 (Gronk) was a large plate of tile. Moving on from the ridiculing and focusing on the positives from today I’ll first start with the workout before the workout. Solid pre-run effort and route laid out by Erector, really going to miss this dude moving to Tennessee. He has been a lead by example guy and a huge addition to SOB/Indian Land. Fredo may be respect status but those legs are 25, as he was the sprint burner in the group. Moving from age to beauty…from his mother of course, strong work by Gronk to defeat the fartsack and continue to lay the groundwork towards his goal of playing for some small school in Tuscaloosa one day and for Cobbler to provide the antagonizing to get him out of the fartsack and push him during the workout. Argonaut asked for pull-ups and he received pull-ups and delivered on pull-ups likely being the only one to complete all of them in strict pull-up fashion. Last but certainly not least, came as a journeyman and performed like a beast Das Boot, great work stepping out of the comfort zone and trying something different, you nailed it.
SPEED FOR NEED is back at it again this September for the Isabella Santos 5K/10K Event. This event is for an awesome cause and is right here in our back yard. We had some solid support last year and looking to increase the F3 participation this year. I know everyone’s calendar fills up quick with events but go ahead and put this one on your calendar.
$20 with the Coupon Code RUN4ISF2018 registers you for the 5K, code also works for the 10K ($10 off) THIS OFFER IS ONLY GOOD 6/28 – 6/30
Date : Saturday, September 29 8AM
Sign-Up Link: https://5kforkidscancer.racesonline.com/
SIGN UP UNDER TEAM NAME F3 SPEED FOR NEED
We are still working on securing riders for the event but reach out to Madison (UnionCO), Fire Hazard or myself if you are interested in pushing one of the riders for this event. Thanks for the support and let’s rally with strength in numbers behind this great event and Speed For Need.
Here is a challenge where size and speed do not matter, and where only inner strength, determination to beat the fart sack and the ability to set an alarm clock and follow Waze directions will help you.
With the dog days of summer approaching, the challenge is on to keep pushing towards your fitness goals while mixing up the scenery a bit. The Journeyman AO Challenge will kick-off this coming Friday, June 1st running thru Saturday, July 28th.
The challenge is simple; hit as many of the SOBland AO’s between June 1st – July 28th. Official 2018 Journeyman AO Challenge Dog Tags awarded to those hitting ALL AO’s.
We will be using a Googledoc (link below) to keep track. Simply enter in your F3 name and keep track of your attendance at each AO by entering the date that you attended that AO. You can reference my row (General_) as an example.
Get out and post!
Quarterly the SOB region has been putting together a workout meant to attract and retain FNG’s while bringing back some of the Kotter folk. YHC & Transporter wanted this to be a workout that would be somewhat FNG friendly, while still making it worthwhile to the tuned up PAX that woke up ready for a challenge. This was my first rodeo at the newer Cerberus AO, thus the 4:50 arrival time to do some recon where I ran into Bunker and Meat Loaf heading out for a pre-run appetizer. Cars began filling up the lot, PAX jumping out of vehicles and making their way over and with 530 on the dial YHC exclaimed “Do we have any new guys, aka FNG’s”….Crickets….more Crickets….scanning familiar face after familiar face…still Crickets…Boom, got 1…and only 1. 1 token FNG stepped forward and was the sole focus of my disclaimer.
The Thang (General_)
The Thang-a-lang (Transporter)
Well, to briefly summarize:
Over & Out
Yeah, F3 prides themselves on workout rain or shine, sweltering or freezing, yada yada. Yesterday, the forecast looked a bit rocky and YHC was craving a gear based workout and really any excuse to throw the change-up and hit shift Blackhawk to The Cave. Being out of the game for a week after a gnarly ski accident and sick kiddo, YHC wanted this one to be a smoker, a true grinder if you will. The best way to make said grinder a bit more enjoyable is to pit 2 teams against one another in some unfriendly competition working towards the same end goal…with music of course.
5.5 brutes (Dark Helmet joined late) took part in a 2.5mile pre-run, which did not include music unless you count Bounty Hunter crying “Why are running outside” and “I’m getting wet” repeatedly during the run.
630 hit the watch and we had 7….hmmmm the predicament of an uneven number. Boom, problem solved as Transporter came running up to even out the teams:
The exercises were presented and the rules were simple…Be the 1st team to finish all of the Exercise Reps. YHC proceeded to struggle with technology in getting the music situation handled. T-claps to Dark Helmet for taking the reigns of the warm-up portion.
(look at General…still messing with music)
(look at General…still messing with music)
(look at General…screw it let’s just start. YHC will figure this out while doing squats)
The Thang (be the 1st team to complete the grinder below):
Each team started out with a different approach, which at the end of the day all came together in basically organized chaos. Team 1 chose to start off with knocking out the laps. Team 2 hammered out the pull-ups and squats to start.
The teams were very evenly matched and separated by 30sec or less with team 2 (deuces) taking home the W…although we are all winners (sike)
15min remain, so we finished with something light…I mean something that really sucked:
Solid group of dudes today for the grinder. Competitive juices were flowing and everyone was getting after it and talking bleep to the opposition. First and foremost I would like to thank Taylor Swift, Katy Perry, TI and a handful of other artists for providing the musical inspiration during the grinder. I could see tears flowing down Ringer’s face as Extraterrestrial by Katy Perry came on…get’s him every time. Transporter made it out of the bed in which he only slept for a broken 25 minutes the entire night due to a 6 girl sleep over in which he stated “They were all wearing concrete boots.” Way to get after it man, everytime I looked over and tapped out from hairburners, you were starting another set. Fallout got out of bed without knowing what was in store, and was better today because of it. Solid work man, way to shake-off the rust after being in fantasy land for 2 weeks. Copay, the Twitter sensation…I mean a guy fresh of getting his Twitter handle dis-banded crushed through the pull-ups for Team 2 and proved that those jet engines still work on the uphill sprints. Bounty Hunter, although you complained during the entire pre-run you got after it in the grinder competition and also showed off the jets in the 1 of 2 sprints that you competed in. Atlas, good call on taking the lead on The Cave audible. Always good to change it up and appreciate you donating some gear to the cause. Solid work man, you were looking P200 ready on the laps. Dark Helmet, appreciate the lead on the warm-up as I struggled through tech setup. Single-handily conquered the bucket carries for Team 2 and made the War-Daddy’s proud…also the self proclaimed Fat Daddy.
BROLYMPICS 2.BRO is right around the corner, 2/24. Make an effort to be there and also pre-register using the link below to help the set up crew figure out the gear quantities:
Over & Out
If you are reading this, you probably exhaled a sigh of relief that the title link didn’t take you to a site most likely blocked by your office computer. Actually, let’s be honest you probably clicked the link with such haste just to be dismayed to see that it indeed is just the link to a Foxhole backblast detailing the happenings of our Monday morning regimen.
Fire Marshall Bill was set to Q, even though he wasn’t aware until Sunday evening. YHC offered to split the Q and that was enough to close the deal.
Warm-Up (Fire Marshall Bill)
The Thang (Fire Marshall Bill portion)
The Thang (General portion)
Mosey back over to the PL as the rain had subsided for KB/Sprint/Merkin sets:
Finish up with COT, YHC on the takeout.
Less than ideal conditions today with a cool breeze, nagging rain, 530 on a Monday morning and I’m sure some pain from the weekend activities still lingering. However, with the clock striking 530 all 5 were ready to get after it with Frehley’s Comet leading the charge as we all stood around “Well, let’s do something.” Great push by all the PAX today with Wild Turkey setting the pace on the FMB strength portion of the workout. Soft Pretzel came back from a week Neverland although his fairytale continues as he prepares for a Super Bowl trip up to MN. Welcome back FMB, bringing something fresh with him on his return back to The Hole. Frehley’s Comet continues to get it done at 53, soon to be 54 – – – MORE DETAILS in the announcement portion.
Over & Out
I was expecting a cold morning. I looked at the temps the night before to see just what we would be up against in the morning…much to my dismay (womp womp woooomp) it looked to be close to a record setter for the coldest workout that I had attended…Making my goals for this workout pretty simple:
The Thang – YHC pre-determined route with pain stations along the way focusing on different muscle groups
First of all T-claps to Paper Jam for being able to produce an FNG on an 11 degree day. I’m not sure what kind of blackmail you have on Olaf to get him out of bed on a morning like this. Which leads to me to the next piece of business in welcoming Olaf who was already cleverly named on Slack yesterday evening by non-attendee Tuck. Epsilon proved to be the manliest of men amongst us, shedding his gloves during the pull-ups.
Paraphrasing a tweet from Dredd which was then translated by Dark Helmet “If you make it about you, the weather is a deterrent. If you make it about your brother, the weather is an invitation.” T-Claps to the Bagpipers and Swifters that made it out this morning!
Appreciate the invite from One-Niner and Tagalong and hopefully I abided by your instructions “Don’t screw this up!”
Joe Davis Run is this weekend. If you have not signed up and are in town, make an effort to sign-up and run it as it is a great event for an even better cause. Hey, and guess what? Even if you are not in town (General & Bratwurst), you can donate and register as a ghost runner/fartsacker/ you name it.
Sneak Peek at a NEW AO this Friday 1/5/18. 500 pre-run, 530-615 main event at The Waverly Shopping Center. Meet next to Viva Chicken. FYI, we are still working on a name for this AO. Leader in the clubhouse right now is Argo’s Wave Palace
Over & Out
Before I begin, let me share with you a brief excerpt from the diary of Tuck (Joe) in 3rd person to help spark some motivation towards your swole start to 2018:
“New Year, New YOU. That’s right, a new YOU, Joe. Holiday season compounded with Old Man Winter rolling in have you down and out? Remember how strong you were Joe? The 2017 March Pull-up & Merkin Challenge had you looking so swole. Others could only gawk at your strength whether it be on the Salmon Ladder at Kinetic Heights, or The Sawtooth at the Savage Race. What happened to you, Joe? After that, you never did another merkin, pull-up or even a side straddle hop…Your time is now Joe, right now. Your thinking at this very moment that you really hope General will come up with something for January to help kick-start your 2018 Swole Campaign and bring you back to the Joe you want to be…”
Strong words there. Now I can begin.
For those of you who joined us last year, you know what you’re in for and this is may be a chance for redemption or a chance to build upon your accomplishments in the 2017 challenge. For those of you that are new to the challenge, Welcome! You are now part of a sick group of individuals.
A daily (yes, every single day) challenge that accelerates in reps throughout the month, incrementally building strength, endurance and confidence.
Wk 1 (Jan 1-7): 10 Pull-ups / 100 Merkins per day
Wk 2 (Jan 8-14): 20 Pull-ups / 150 Merkins per day
Wk 3 (Jan 15-21): 30 Pull-ups / 200 Merkins per day
Wk 4 (Jan 22-28): 40 Pull-ups / 250 Merkins per day
Wk 5 (Jan 29-31): 50 Pull-ups / 300 Merkins per day
We will be tracking our progress on this Google Doc for shared accountability and motivation. Sound off in the comments if you’re interested or shoot YHC an email (firstname.lastname@example.org) and you’ll be granted write access to the doc.
Don’t think about it too much.
-GENERAL & COMMISH