*Posted on behalf of The Late Show
Caroling Carrying of the Bells
No rest for these 8 soon-to-be-weary gentlemen who showed up at Overdrive.
The Thang
Let’s roll out for a quick interstate phenomenon known as “The Hairband Mile”. Circle up, partner up and bring the bells… cause we are heading out!
COP (in a roundabout way)
With Shep’s guidance we made it into the rear courtyard for some people’s chair, railslide, handstand, and a warmup of side straddle hops and imperial walkers.
Continue the mosey to the elementary playground, stopping off for a quick plank while a pet rock was picked out. Partners took Q called turns carrying the kb’s.
The deali-o
With your partner (and only one partner working at a time) complete:
100 Burpees
then
100 KB g2o (ground to overhead)
then
100 broad jumps
Partners may partition the reps as they like (with a max of 10 each turn), but the non-working partner must be in the rest position for the reps to count to the total.
Resting positions:
Burpees – KB overhead
KB g2o – hanging from the monkey bar
Broad jumps – plank on elbows
Mosey back the way we got there and circle up for a few crowd sourced plank variation core exercises.
Done and thanks Happy for taking us out in prayer.
Moleskine
After considering volunteering to carry around kegs of tar for the roofers YHC thought it best to stick to the original plan. Solid work by all present. I saw some modifications being done which is exactly what the pax should do! The kettlebell handoffs during the mosey and the max of 10 reps per partner on their turn were meant to encourage good form and provide a mental milestone to work towards as we chipped away at the 100’s. We ran short on time, so when the first team hit 100 on the g2o’s time was called and we moseyed back. It was dark and I was focused on sucking in as much wind as I could get. My memory of specifics is a bit foggy so please chime in if I overlooked anything.
He is named The LATE Show. Emphasis on Late. Like really late. 42 minutes of a 45 minute workout late. Nevertheless, with the options of do nothing or do stuff, we chose to do stuff.
The Thang
2 Hairband Miles
COP
SSH IC x 20
IW IC x 20
Merkins IC x 10
With no sign of the Q still, time to make up junk so to the hill we go.
11s w/ planking until both are done.
Round 1: Burpees to Merkins
Recovery Hairband Mile
Round 2: LBCs to Reverse Crunch
Round 3: Squats to Calf Risers
The LATE show arrives during round 3 to take his shaming like a man.
Mary:
Some weird planking exercise called by The Late Show
COT
Thanks to The Late Show for the prayer especially around thankfulness of waking up even if late
Moleskine
Strong work by Hoodie today. Glad to have you out there. Sorry about trying to have #mumblechatter midway through the 11s. Figured it would get your mind off the pain those burpees caused. Instead I got you out of breath. Wise to shut me down with a ‘I can’t really talk right now.’ LOL
The burpees to merkins were a bad idea to start 11s. But ended up being a good idea for something on the fly.
And thanks to The LATE Show for coming out however briefly.
We have probably the largest AO in F3 and we’ve spent the last few weeks with 0.0s. Time to change that.
The Thang
Mosey to the empty bus parking lot
COP
SSH IC x 20
IWs IC x 20
Mosey to the back road with some buttkickers added in
Mosey up the back road with karaoke left/right, backwards run and pinball added in all the way to the stadium entrance. Roughly half a mile run.
And the stadium is locked. Don’t our taxes pay for this and it’s locked to us? Hmmm, #libertarianrant. In anticipation of this, YHC came early and moved one of the tires to the fence to make it easier to scale over. Careful or your child creating days might be over.
All successfully scaled over and off to the stadium
Stairway to Heaven
P1 runs up/down the stairs twice while P2 does AMRAP called exercises and then flapjack
Called Exercises:
Burpees
Merkins
Squats
LBCs
Dips
Carolina Dry Docks
6 inch leg holds
Burpees
Back to the fence for re-scaling and potential manhood loss
After some Shepherd mumblechatter that he was disappointed thinking we were going to flip the tire back to the other ones, I gave him the heads up that I have something better planned. Patience dear Elder, patience!
To the wall and we do Balls to the Wall walk along the entire wall. Added bonus of wet shoes made it more difficult. #mumblechatter dies down
The People’s Chair w/ Air Presses IC x 25
Begin a mosey back to the school.
10 supine rows just because there is a bar there
Pinball back to the middle school.
The People’s Chair w/ Air Presses x 40
The People’s Chair w/ Air Presses x 50
All You Got run from Median to Median
All You Got run from Median to Median back
2MOM
Dolly IC x 25
Flutter IC x 10
DONE!
COT
Great to have DT join us for the COT and thanks to Shepherd for taking us out with a heartfelt prayer. Almost like you’ve done that before Pastor.
MOLESKINE
It was a little wet out there today. We got much needed rain yesterday and much unneeded humidity. Took a little while for the legs to get going after a run with EE last night. Thanks for the push EE on those pinball runs. I always know you will run hard on them pushing me to run hard as well.
Great having Hoodie back out and way to power through. Those stairs will work you over.
Always great having our Shepherd with us. You are a great inspiration for all of us to keep pushing because we have no excuse.
Thanks for letting me lead a group of men who made me better today.
GJ
The big goal today is to keep the heart rate going and let’s enjoy the 70+ dew points. Pull up and a crowd begins to gather and right before we take off, EE rolls up with seconds to spare proving he is no Late Show.
The Thang
Mosey to the end of the parking lot
The COP
SSH x 20
IW x 20
3 count down merkins x 15
Let’s mosey to the elementary school with some backwards running and butt kickers mixed in along the way
Cheese (ie bus) weave. Sprint in between the buses and weave your way through. Got the added surprise that they had doubled up some of the buses so the sprint between was longer than normal. Some chatter on if I had requested that. I’ll neither confirm nor deny but that was a blessing
6 inch leg holds while the group collects.
Lunge walk along the sidewalk to the end of the fence.
Mosey to the playground
Round 1:
Swing Donkey Kicks x 20
Step Ups x 20
Burpee Pull-Ups x 10
1 lap around the track
Plank while the group collects
Round 2:
Swing Donkey Kicks x 25
Steps Ups x 25
Burpee Pull-Ups x 10
1 lap around the track
While the group collects:
Flutters x 10
Dollies x 10
SSH x 20
Mosey to the elementary school wall
BTW with a EE 10 count
BTW with mountain climbers x 10
Native American Run back to the Middle School
As Many Rotations as Possible for basically 8 minutes:
Jump Ups x 20
Merkins x 20
Dips x 20
Mosey to the front of the Middle School
People’s Chair w/ air presses x 50
People’s Chair w/ air presses x 60
Mosey to the parking lot.
All out sprint from Island to Island x 2
Dollies x 10
DONE!
Announcements:
July 4th 10K/5K at Lake Park
Story of Smokey setting up camp in a spot that was 7 foot under water a few hours later. Glad all are safe but you’d have thought we had taught him to always climb hills. Might need some more SV hill/stadium work when he is able to post again.
COT
Moleskine
Great to have Happy and Mayday come back to Overdrive and brought a FNG with them. Welcome to Crab Legs who got so named due to being a FSU grad. Strong work by all three of you and great to see Crab Legs sprinting hard there at the end. Keep posting brothers.
Awesome to have The Count and Squidward join us for the first time at Overdrive. Something changes when you do a 5:30 post. A few more chest hairs sprout out and you realize you are insane but better for it. Be safe on your hiking trip and look forward to seeing you back out in a few weeks. Just make sure you don’t pull a Smokey on this trip (said in brotherly love where love = mocking).
Who is that EE guy showing up? Think it was his first time out since the original Overdrive kickoff. But, he took charge and told his M that she would change her work schedule so he could post more this summer. That’s strong brother though I’m not quite sure that’s how it went down but we’ll roll with it.
Strong work by Shepherd as always. Always thankful for your steadying influence out there that gives that look of ‘You guys are insane’ to know I’ve been pushing you guys good.
Grateful to be able to lead you guys and hope you got exactly what you paid for this morning.
Last time EE and I shared a Q, we did the Bassackwards 5K. How do we top that? Well, let’s see what we can do and off we go.
Pre-Thang
EE and I for 5 miles and then we get joined by HH on bike. The same HH that emailed out that he was on the IR list yesterday. Not only is he sandbagging injuries on us but then he mocks EE and I with the bike. Some brief conversation about taking the bike from him and daring him to catch us with his bad leg but we decided to finish the run instead.
The Thang
Mosey to the virtual flag since HH planted it near the cars. O2 dep from his bike ride?
COP
SSH x 20
OYO Merkins x 10 (Just adding them to help me in the 10K merkin challenge)
IW x 20
Oh look, The Count and Squidward arrive which means:
OYO Burpees x 10
Burpee Climbers x 10 (Go down like a burpee but do 4 mountain climbers instead of a merkin before bouncing back up)
Mosey back to the hill
Espresso comes rolling in with a doorless jeep with a huge flag flying outside it. Therefore, we skip the late burpees because he’s got a huge flag outside a doorless jeep. #winning
Partner up
P1 runs down the hill and does 10 burpees at the bottom and then runs back up the hill
P2 does merkins
Flapjack until 100 combined merkins
Plank until all teams are done
Repeato with 200 lbcs
Repeato with 300 squats
My guess is we ended up doing more than 100 burpees each but I’m smoked so don’t trust that if you are doing your own 10K burpee challenge. Now, quick water break and hand it off to EE
Long Native American Run towards Elementary School Playground. Stop short of entrance gate for:
50 x SSH IC
Line up PAX and split into 2 teams
EE pulls 2 x 45# Plates #partyfavorite from behind gates for the 2nd Ever: “Half Mile Hair Burners” (#GameShowSpecial)
One member from each team pushes the plate as far as they can down the Road to Nowhere while the remaining PAX rotate 3 called exercises between each pusher.
Rotate to the next pusher in line and continue until we have reached the half mile finish line!
Called Exercises:
Hand Release Merkins x 15
Bombjacks x 10
Flolly (Flutter/Dolly combo) x 10
Pin Ball Run back to PSV for COT
Moleskine:
Glass Joe: Complete smoker out there. At one point during the EE half-mile hairburner, I’m trying to push my plate and HH is laid out on the road blocking me. Okay, who put the Horse(Head) with a bad leg down? And it broke my momentum with EE’s freaking epoxy covered plates. During the pre-run, EE tells me that the plates are getting worn down. This hope was quickly destroyed during the hairburners and I realized it was just EE being the eternal optimist. Those sucked! Especially after smoking the crowd, and myself, on the hill. My M was waiting on us at McDonald’s with my 2.0s for F3 Dads and she said we all looked rough walking in. Pretty sure that’s a compliment.
Welcome to FNGs Happy and Patch. Happy was the guy at the F3 Golf event with a modified AR-15 that can shoot golf balls. Thus, he got Happy after Happy Gilmore. Patch is a nurse and got named after Patch Adams. He was invited out by The Count. That’s who you get to blame for all this.
EE: Not only was it smoking hot and humid at the Outland, the PAX were completely smoked from an hour of non-stop Work. Fantastic job today by all PAX including 2 FNG’s and HH who pulled a Pee Wee Herman (bike reference only thank you) and rode his bike around during the pre-run and workout since his knee is on the mend! But he did manage the GJ Burpee-thon and took his turn on the Hairburners! #Strong Get well soon brother. GJ had the PAX smoked at Hello with his rendition of Dora right out of the gate, but all took the challenge and ran with it! Good to see Espresso holding his own (down at least) and Big Trade pushing his limits on the Quads #3rddayinarow. HB made sure to cut the sleeves out of his new F3 shirt and almost got arrested for bringing those Big Guns on School property! TLS and CT are machines on the hill and Shep and Count are stepping up their inner beast weekly! Great to have 2 FNG’s, Happy and Patch, with us at the Outland. This was a very tough workout, but you guys held your own and brought it strong. I hope to see you guys back out every week!
Thank you for taking us out TLS! Amazing Group to Grow with every week!
EE & Glass Joe
First post since my vacation so was going for simplicity on this one. Unfortunately for the PAX, simple doesn’t mean easy.
The Thang
Hairband Mile to make sure we don’t miss anyone and sure enough, The Late Show lives up to his name. Pick him up and let’s mosey to the parking lot behind the elementary school (the one that doesn’t have a nasty virus running through it)
COP
SSH x 20
IW x 20
And I see someone running towards us in the gloom. Spielberg! Don’t worry, I’ll get your penalty burpees in soon enough.
Burpee Climbers x 10 – Go down like a burpee but instead of a merkin, we do mountain climbers x 4 and then bounce back up for a cadenced 1
Hairband mile around this parking lot because I needed to count the trees
There are 6 trees in islands along the parking lot. Run to tree #1, do 1 burpee, run back. Repeato to tree #2 except you do 2 burpees there. Basically, it’s suicides mixed with increasing burpees. Round 1 finishes with 6 burpees at the farthest tree and run back.
Round 2 except this time, we begin with 7 burpees at tree #1 and increase throughout to 12 burpees at tree #6. Some grumbling when the PAX were told we’d start with 7 instead of 1. No thanks necessary.
Round 3 except this time, we start with 2 squats increasing by 2 at each tree mainly because we were starting to run short on time and I had stuff I still wanted to do. The trick here though was I told the PAX to push themselves harder running since we weren’t doing burpees.
Spontaneous cadenced SSH x 20 while we wait for the group to collect.
Mosey back to the Middle School and then a sudden right turn
Rail Slides Down
People’s Chair w/ air presses x 50
Rail Slides Up
People’s Chair w/ air presses x 55 (lots of chatter about me having to get 5 more in – Those were free of charge)
Mosey back to Middle School parking lot
SSH x 15 for filler
All out sprint from Island #1 to Island #2 to wrap it up. Thanks to TLS for the push.
COT
Thanks to TLS for taking us out and reminding everyone of what our job is as men.
Moleskine
Great push by everyone today. It was humid and the sweat was flowing today.
Sweat Shop earned his name for real today.
Glad The Late Show and Spielberg joined us. Better late than never.
Always great to have Shepherd out leading us in wisdom which also manifests as a look of incredulity when Round 2 began with 7 burpees instead of 1.
As I reminded us after the COT today, guard yourselves men. Especially your eyes. Discipline is needed for not only acts of physical strength but also the spiritual/mental strength needed to guard your eyes and keep them pure for the M only.
This all started with EE and I trying to get HH to flip with us to cover next week’s Outland. After finding out he is also out next week, he texted back that one of us could cover half this week. EE’s text beat mine by a few seconds, a testament to his amazing texting skills, but being the gracious NC State grad that he is, he suggested we do thirds and thus an Outland Triple Q was born.
Pre-Thang:
EE, HH and GJ launched at 6 AM chasing Boondock on bike. I did manage my best HH imitation about half-way through with an emergency stop at McDs but still a solid 4 miles and pretty sure 10 pounds lost.
The Thang:
EE on Q:
SSH x 30 IC
IW x 25 IC
Burpees x 10 OYO
LSS x 20
Peter Parker x 10
Parker Peter x 10
Mosey all the way to the Top of Outland Mountain (approx 50 yards from VSF and could be classified as a hill but Mountain sounds way more awesome)
Welcome to Outland Mountain Suicides
Start at top of Mountain – 4 cones approx 40 yards apart heading down the hill
12 minutes all you got, exercise at each cone and sprint each run back to the top!
At top – 10 x Bombjacks
Cone #1 – 15 Man-Maker Merkins
Cone #2 – 10 x LSS
Cone #3 – 5 x Burpees
Cone #4 – 25 x Freddy Mercury
HH on Q
Bear crawl down hill to ball field
Partners run opposite loops meeting for:
10 partner hand slap merkins x 3
Mary waiting on the six
Change partners
10 partner merkins x 3
Mary waiting on the six
Change partners
20 combined burpees x 3
GJ on Q
Mosey to the basketball court
Everyone shoots a FT (2.0s get a layup and ruckers get a couple of steps in from the FT line). If you miss, the entire group does a called exercise. Make and we get to rotate to the next guy instead. Keep rotating until everyone has shot at least once
Series of exercises:
Merkins x 10
Squats x 10
LBCs x 20
Carolina Drydocks x 5
Total number of exercises completed (if memory serves me right):
Merkins: 60
Squats: 70
LBCs: 140
Drydocks: 40
Mosey back to pseudo-shovel flag area:
Dolly x 35
FINISHED
COT
Thanks to HH for taking us out
Moleskine:
EE:
– Tri-Q Saturday was pretty awesome and would be a great way to introduce New Q’s for a 20 min lead. This could be a great way to introduce new Q’s or even Quad-Q in 15 min intervals.
– Even after disclaimer to be careful and watch your step running Outland Mt, GJ was the first victim to have his feet moving faster than his body #OnHisSix
– Welcome FNG Count to the Outland! He was a trooper talking about feeling like spilling Merlot, but holding it all in #FNGStrength
– Considering renaming Big Trade to Big Cheese! Selfies during COP? Really?
Glass Joe
– Great work by everyone. Little bit of fun mixed in with EEs slip-n-slide (wait, maybe that’s just me sliding) for a solid beatdown.
– You guys are terrible free throw shooters. Well, except for TLS who brought out some Euro-style FT shooting percentages. It was funny to watch the FTs keep falling shorter and shorter after the exercises kept piling up. Starting with Merkins ensured lots of reps completed. Being a basketball fan, this won’t be the last time for this.
– Welcome to FNG The Count. So named because during the count-off at the end, his O2-dep made him forget 5 comes after 4 instead of 6. He and I work together so it’s great to see him out and I can testify that he is great at counting just not after way too many reps of exercises.
Announcement:
We will have Outland next week. Lots of regulars are out but The Late Show will Q it up. Thanks to TLS for leading.
*Posted on behalf of The Late Show
Thirty! Thirti! Thirte!
All right, time for some of that New Jack Swing…
Hairband mile to get the blood moving (drop for 30 yards of bear crawl)
Circle up
Disclaimer: We are not professionals, modify as needed, we have a phone in case of emergency.
20 x Side Straddle Hops
15 x Imperial Walker
10 x Mountain Climber
10 x Peter Parker Mountain Climber
10 x 3:0:1 (3 count down, 0 pause at the bottom, 1 back up) squats
Grab your kettlebell/dumb bells & back to the circle
Rotation of 30 seconds of work followed by 30 seconds rest through 3 exercises:
burpees
squat to overhead press
supine rows
Repeato ad nauseum. Speaking of that, anyone seen Espresso lately?
We did throw in a HB mile once or twice for an extra breather
With a few minutes left – grab your bell and over to the wall
People’s Chair with static overhead kettlebell.
feel those quads smokin!
Recover, 20 count calf raises on curb.
Repeat and add your kettlebell to your calf raises.
Done.
The Moleskine
There was mention of a rename for 2 of our PAX today…. Shepherd to “Just in Time” and Drop Thrill to “Chatty Cathy”. Nice work on your rehab DT! And it seems like Shepherd and Hairband are closet runners after all, talk from Shep about his Muddy Trail run day of the week and HB thinking out loud he was gonna add a run in to the rotation once or twice a week.
Big thanks to Glass Joe for using his phone during a Q emergency of sorts. Two rounds into the 30/30/30’s YHC’s watch decided that the workout was over, never seen the blue screen on a watch before, but I sure got it.
The Late Show, out. Later dudes!
In theory, with the Mud Run coming up, I had meant for this week to be a little lighter for me. After two separate runs, FastTwitch, Death Valley and all day Carowinds on Thursday, it’s only appropriate that I was also Q for Overdrive this week. So, I figured I better make this one Mud Run friendly and that’s where the debate began. Let’s go…
The Thang:
Two Hair Band miles around the parking lot
COP
SSH x 20 (some chatter noticing that my voice is going away after all day at Carowinds yesterday which actually helped prevent any Mike Tyson-esque squeaking from me this week)
IW x 20
3 Count Merkins (a merkin but stay down for a cadenced 3 count then push back up) x 10
Let’s mosey around the building.
Rail Holds (30 second hold on the rails then move one arm length up the rail and hold again)
People’s Chair on the Wall with Air Presses x 30
BTW with cadenced Mountain Climbers x 10 (at this point, one of the PAX grumbled that this wasn’t a good start for a supposed mud run friendly Q)
People’s Chair w/ Air Presses x 30
Rail Slides Down the Rails
People’s Chair w/ Air Presses x 30
Rail Slides Up the Rails
People’s Chair for Recovery
Mosey to the Bus Parking Lot
Cheese Run (sprint in between each bus and run around the front/back) up the hill for all 20-25 buses
Plank to gather then Arm/Leg lifts on both sides with a 10 countdown for each arm/leg combo
Mosey to the bottom of the hill beside the parking lot
11s starting with 10 burpees at top of hill/1 squat at bottom…..1 burpee at the top of the hill/10 squats at the bottom (more debate on the mud run friendliness of this with a ‘Let’s see how you feel about these tomorrow’ thrown in for good measure).
Running out of time so a 11 Countdown starting with 11 3-count LBCs (hold each crunch for a 3 count) at the top of the hill….all the way down to 1 3-count LBC. Oh yeah, backwards run each time up the hill because I believe in the healing effects of backwards running (I am not a professional though).
1MOM:
6 inch leg holds with difference variations of one leg go out and hold, etc. And then I realized we went over so this was extra credit work.
COT:
Thanks to The Late Show for praying us out and reminding us what we need to be about as men.
Moleskine:
Strong work by all.
Welcome Big Trade to Overdrive for the first time after being a FNG at Outland last week. Strong work this morning. Prayers for your M running her half-marathon tomorrow.
Great job to The Late Show and I tried to make some of those 3-count exercises for you to ensure no one (well, mostly me) is cheating at form. Prayers to you and your M in the Spartan tomorrow.
Great job by Hair Band to push through the side stitch you’ve been dealing with. Overcoming pain is good training for the RL&B, right?
Thank you for the push this morning and for keeping the debate on the mud run friendliness of this to a cheerful O2 deprived mockery of me. I did laugh and agree that it seemed more friendly in my mind than it really was.
The Glass Joe one year anniversary Q. Well, I hadn’t planned on it coming in but my voice was a little, well, squeaky today which made me sound like Mike Tyson whose Punch Out video game I was named for due to the closeness of my hospital name to his. So, that gave the PAX something to harass me with during COP but I got them back later. Let’s go.
Pre-Work:
Great job by Shepherd and Turnpike for joining EE and I for the full 5 mile pre-run. Getting stronger guys!
The Thang:
Mosey to the flag
COP:
SSH x 20
IW x 15
3 second hold merkins x 12 (had planned on more but started laughing)
Mosey to Tri-Level ramp.
Low, Slow Squats x 10 while we wait for the crowd to gather.
Something new I’m calling Rail Hold Tunnel of Bear Crawls. Sort of like a modified Native American run except the crowd is doing rail holds forming a tunnel for the one on the end to bear crawl under and then do a rail hold himself and we kept the line moving until we had gone up all three levels. Well, since we bear crawled up and your shoulders already hurt, let’s Rail Hold Tunnel of Crab Walk back down. The chatter indicated it was a #crowdpleaser
Mosey to the back road finishing with a sprint to the stop sign.
You knew it was coming, backwards run up to the road that leads to the fields.
Stop to do Army situps x 15
Mosey to the fields.
Devin Hesters x 4
Going long-ways across the field (guessing 150 yards), buttkickers and then karaoke left and right.
Partner wheelbarrow with flapjack as needed back across the field long ways. #revenge
Mosey to the stadium
Stairway to Heaven with P1 stair running x 2 while P2 does the called exercise. Flapjack.
Exercises were:
Burpees
Dips
LBCs
Mosey to the track for the Road to Nowhere
1/2 track run and then a cadenced exercise. Here were the exercises:
SSH x 20
Dolly x 34 (random number of no significance)
LBCs x 10
10 burpees OYO.
This meant 2 laps around or 1/2 mile run.
Mosey to obstacle course and the PAX went through the entire course once
Mosey to the bottom of the hill for a jail break back to the flag.
DONE!
COT
Moleskine:
I hope I met all your expectations for my one-year anniversary Q. It had the amount of running that you would expect from a Glass Joe Q but I hope the Rail Hold Tunnel of Bear Crawls/Crab Walks and Flapjack Partner Wheelbarrows across a field that was way too long threw some surprises in for you. Great to have such a large crowd today at Outland. Welcome to FNG Fish Head (Billy C.) and site FNG Sweat Shop. Hope to see you guys back out. And it was good to see Espresso return. Wise choice on switching the coffee for water this week.
Personal Note:
This Q did mean a lot to me. I started F3 in March 2014 after being EH’d by The Late Show. But, there is something bigger at play. Some of you know this but all of you need to know why this matters. My Mom passed away in November 2012 from a 9 month battle with cancer. In October 2012, she had to go into the hospital for a few days due to complications and in her hospital room, we had about 5 minutes together where we were alone. As you can imagine, we shared stuff with each other that I hold with me to this day and haven’t even shared with my M. But, there is one part I want to share with you guys. She made me literally promise to take care of my wife and my girls. Made me say it out loud. A few weeks after she passed away, I went for my first annual physical since literally middle school and because of my weight (nearly 240 pounds), my Dr. listened to my heart. I was 34. 34! Let that sink in. And I had just made a promise a month before to my Mom who had passed away. Things had to change. Even with that, I was stubborn for a while and thought I could just play basketball once a week and be okay. Then the group I was playing with stopped meeting so I took up running in May 2013 for the first time in my life with the Couch to 5K program. And I lost weight and thought I was meeting the promise. Then I started to slack up in early 2014 as #solo has no accountability. My demon of laziness had not been killed, just suppressed. So, all that to say, F3’s not just a workout to me. It’s something deeper. It’s a promise kept and you guys are my accountability to keep the promise I made. I am thankful for each of you always pushing me for more. You honor not just me but my Mom as well. I can never repay you for this impact each of you has made in my life.