It began in December: Every couple of weeks or so Posse would send me a text or catch me at the Thursday HH asking me to take on a Q out in Western UC. Doing the best impression of Mahammad Ali, I ducked and weaved and danced my way out of it for many months due to driving my 2.0 to school at 650 AM every morning… and then… 5 Months later, I get the question again with a: Your 2.0 is not in school now.. No backing out now and I finally took up Posse’s invite to Q Watchtower. A 25 min drive to post, but considering YHC drives up to 8hrs to post in other regions, there should be no excuses to not except the honor of leading the Beast of Weddington through a multi-region Gypsy Q on a fine summer morning.
Parked on the far side of the campus to drop off a few coupons and head on over to the launch site. Rounding the corner at 5:29 (with Nutter Butter in tow as we both parked on the other side of the Weddington campus and started the post with a nice F2 pace warmup.), 12 Pax were waiting as I moseyed up to the launch point. Arriving just in time to kick this boot-camp off and make the standard announcements: Can’t sue me, Posse, Weddington High School, or F3… follow me if you like, but I am here to work out on my own and if you would like to join me I just ask that you modify as needed.
Short mosey to Tennis Courts
Thang 1: (Hampton Roads VA Dora 1,2,3)
Pair up: Pax 1 performs set exercise with Pax 2 runs to far tennis court boundary line for 2 burpees and return to swap out with Pax 1. Continue until completion of called exercise count is completed.
Mosey to the hills
Thang 2: (Birmingham AL 7 ladder)
Keeping same partner from Dora (for accountability)
Bottom of hill burpees top of the hill Bomb-Jacks
Mosey to the Rock pile and bus parking lot
Thang 3: (Unionville NC fire department coupons)
All Pax members grab a rock and circle up. Count off by 4s. Separate out into your number group… OK… coffee not set in for most the PAX on the 1st try as many forgot to remember what number they were.
🙂 try again… 1,2,3,4,1,2,3,4,1,2,3,4,1,2,3,4,1,2..
Well look at that… there are four 25 ft x 5in Firehose there as well. Each number group to a fire hose.
1 pax drags firehose over the far speed bump and back as the remaining pax performs a called exercise with the rock. Rotate pax dragging the fire hose until all members in the group had a turn.
Exercises: Overhead press AMRAP followed by curls AMRAP
Return the rocks and mosey back to the launch site.
1st and foremost I want to thank Posse for staying on me to come out and Q Watchtower. This was my 4th post to this location over the last year (excluding the Brolympics) and every time it is a SOLID group of BEASTs that post out here. It was truly my Honor to lead today and can only hope the members of the Western UC PAX enjoyed the beat down with 2ish miles of running mixed in.
My partner today was Frack… if you ever need a pax for a partner exercise that includes Burpees, he is your guy…that guy seriously can pump out some burpees!!!
Beware guys of WUC, rumor has it that Damascus enjoyed the firehose so much he is on an all-out hunt to find a set for you guys… I might know where he can find a few.
I hope to SYITG soon.
Wrote up the back blast on Thursday 6/21 and forgot to post it… It was my Birthday Q…Site Q said eyes are the 1st thing to go… I guess for me it is memory. Better late than never..
Yesterday, YHC’s family asked what I wanted to do on my birthday this year. As I outlined my day, I was met with: “Only a lunatic would think starting your birthday off at 515 in the morning at a running focused bootcamp is a fun thing”… I have been called much worse and had intended on a few more during my Q at Sparta; so I shrugged it off and continued to design my weinke with a simple plan in mind… How do I work in 42 burpees over a 4.2 mile track and keep an unknown number of PAX with an unknown fitness level all together over an hour.
Pulling into the AO on 2 wheels at 513 as I try to get my watch on, keys hidden, and headlight on (crap.. I forgot my headlamp again). Nothing is working right… and the mubblechatter begins with Madison giving YHC a hard time about getting older and eyes being the first to go as I fight with my key ring. (To bad it was not my hearing instead.)
Alright everything is squared away and I give the disclaimer that each pax is here at their own risk and can follow me if they like… but they can’t fault me or anyone else because they decided to wake up before 5am and go run around in the streets (in the dark) with a bunch of guys that call each other funny names.
I mean seriously… how would that go in court anyway?
Pax: “Yes your Honor… I was sleeping quite well and thought it would be a great idea to get up and go follow a guy named Gypsy around in the dark.”
Judge: “His name is Gypsy? You were following him around in the dark as he went on his morning run? Did he make you do this against your own will? “
Pax: “Well not exactly… that’s not his real name… I don’t know what is real name is and no he did not make me. He just said lets mosey and took off so I followed him”
Judge: “aaaaaand you’re suing him why? Sounds like you were stalking him?!”
Pax: “Your Honor: I’m suing because I got hurt while following him”
Judge: “You are lucky he did not mace you and whack you with a Billy club… Case dismissed”
Off we go.
1st stop Stumptown Park:
Mosey to 4 mile Greenway stopping at baseball fields to perform SSH holding for 6
Mosey to Bridge: Sprint AYG over the bridge
2nd stop Squirrel lake park playground for modified partner DORA
Mosey to Pleasant Plains Rd turning right
3rd stop Arthur Goodman Memorial park parking lot.
Mosey to Gumby AO
4th stop Parking lot (Matthews United Methodist Church)
Mosey back to Sparta AO for 5MOM
DONE!! Meet up with Peak 51 for COT
That was horrible. Lunatic was right… To be honest, I called a trusted F3 peer on Wednesday after Qing Conviction and witnessing the way our current humidity impacted the PAX (YHC included). Asking what his thoughts were on modifying the Weinke to reduce the distance due to the weather conditions. He indicted I should not and continue on with the original plan. By time we hit the 3rd stop I really wanted to kick him in his bum knee for the advice, but quickly realized that I would have to carry his Monster inc. tattooed self out if I did and we still had a mile and half to get back. Note to self… don’t call an Iron Man for workout advice if you have ZERO intentions of ever doing an Iron Man yourself.
Thank you for allowing me to lead.
Not a Site Q in site, but 3 HIMs are present to hold YHC accountable for leading the boot camp beat down this week at Conviction. All 3 have been Q so we all know the drill.. can’t sue me, can’t sue F3, can sue the school, modify as needed, and follow me if you want… although I would rethink that one as busted up as I am it may not be a good idea.
Let’s mosey… what the heck?! Google Maps does not show a fence that runs the length the school property. Ok, circle back to the start and around the fence to the blacktop.
Square up.. wait a minute. If there are only 4 of us is it still a COP (Circle of pain) or is it now a SOP or maybe even a TOP if the Q is in the middle of the triangle.. oh sorry.. A.D.D. got the best of me there. Wait, what we were doing.. oh yeah.. backblast.. at the COP.
The “Thang” Part 1
The “Thang” Part 2 (Modified Dora)
Ok..overshare here at the expense of my buddy H.B. I picked this Thang because he stated at Thrive that he was coming out this morning….and wellllllllllll… the pull-up bar has a step up bar… because it’s for those individuals that are more vertically challenged since it is an Elementary school…
LBCs to catch our breath… and LET’s Indian run to the front of the school for some Mary.
Flutters, Dollies, American Hammer, Rosalittas, heels to heaven.
I WANT MID 30 DEGREE MORNINGS BACK!!!
These swamp humidity temperatures are horrible. The crew out here this morning was solid… low mileages for a Gypsy Q at 1.75 miles, but the intervals were quick.
Thank you for the opportunity to lead.
Tuesday morning…I think it marks 5 straight days of rain and YHC seriously dislikes those boot camps that end up being rolling around the mud or planking in the biggest puddle at the AO just because we are F3 and can. Knowing we were expecting heavy showers again overnight, YHC had a different idea. Keep the feet dry and no planking at all.
5:30: Disclaimer given and advanced warning about the above did bring in some mumbles that the wrong shoes were selected for a “Dry” workout. (Sorry HairBand)
7 Pax begin the Mosey to the Indian Trail town Hall.
Set of headlights coming around the corner hot.. We all know this vehicle so we modify the run to include a detour to collect the good Shepard… (We leave no man behind at Thrive) … and continue to the Town Hall.
Circle up from some COP
(But 1st we must honor the UC traditions: 5 burpees OYO as down painment for Shepard. 😉 )
Reverse Indian Run around the Town Hall front lot circle
Leaving the Town Hall with an F2 pace mosey to the steps overlooking the outdoor Volleyball courts
Short Mosey to the Tennis courts. (Side note… been attending Thrive for almost a year now fairly regular and have never seen the Tennis Courts used in a bootcamp so I was unsure if there was an unspoken rule against using them…Hope not)
DORA 1,2,3: Partner workout (pax one runs to the far line of 2nd tennis court, performs 2 Burpees and returns as pax two is performing set exercise. As a team completing the count. When your team completes final exercise you join in with a team not completed to help finish their sets.) #NOPLANKING
Short Mosey to “The Wall”
2 mins of Mary
Solid Union County PAX today to help push YHC through the workout and I appreciate them allowing me to try out a few new things I have picked up on my gypsy style adventures to other F3 regions. (Reverse Indian run (A51), 1.5 Merkins (Hampton Roads), tennis court Dora (Lexington KY), LBC for 6 vs Planking (Birmingham AL), and slow flutter kicks (Lexington KY). I encourage all pax to get out and visit other areas to meet the members of F3 Nation that are beyond the confines of your regular AO. Listen to their stories and see what drives their region. Then bring it back and share it with us. If you need a ride to one I will pick you up. 😊
Also: if you have not read Glass Joe’s BB from his Q on Saturday, you need to!!
I will help you find it: ( http://f3southcharlotte.com/2018/05/19/be-more/ )
T-Claps to Lumberjack for taking us out in the COT.
As Always: Thank you for allowing me to lead today. Stay Strong!!!
Homage to Kevlar and Orange Whip for pushing YHC to my breaking point and making me decide which direction I would go on 8/11/2017.. was it back to a sad clown lifestyle of smoking, fartsack, can’t run more than 100 yds, non 3rd F… or take the DRP, power through the 1st month of F3 with Aleve, in bed by 9 pm (or passed out on the couch) and back up by 4:55 am to post. Since YHC is drafting this BB you can guess which direction I took for the F1 and now find myself at church every Sunday now with some top notch 3rd F individuals. Hope to see you all at the F2 HH tonight as well.
5 miles at 8:30 pace, 90 Merkins, 40 Bomb jacks, 40 LBCs, 30 dips, 30 Squats, 30 Step-ups, 6 interval Wind sprints and, 3 sets of stairs.
The Long Story (aka: The THANG)
Love the format of Sparta.. Run until you think your lungs are going to jump out of your body and hitchhike home without you… then stop… give the lungs a break as you beatdown your muscles to just about failure… then stop… and do it all over again for 55 mins.
Its not easy at all..
The name of the AO is perfectly established for the #HIMs that decide to Shieldlock together here and post regularly putting in the work it takes to get better every day.
Thank you Smokey for taking us out at the combined Peak51/Sparta COT.
F3 Nation has a excellent AOs all over the place. But for those that have read this far, you might want to take note of next week’s A51/UC Q line up at a few choice sites.
SFN: Looking for F3 men to help support the Lake Norman and MECA races on 6/2 (See Exit 54 or Gapper for info)
Shirts: order your A51 shirts now or miss out.
It’s an honor to be with you all in the Gloom.
***Post on behalf for Christmas***
Warmup lap up Chestnut Parkway over to Indian Trail Town Hall
I wonder if that field is ever dry?
Enjoyed my first Q at Thrive. I will be back ASAP for more rock running.
The best-laid plans of mice and men often go awry. YHC ran the Sparta route twice in the last week to make sure I knew where all the pain stations were going to be along the 4.5 mile mossy… However, those were during the day and you could see everything around you. Come to find out, the 4 mile Greenway trail in Matthews is a REALLLLLY dark trail at 5:15 AM and not all the pain stations were found. But since none of us are professionals and we declare so that the start of each work out, improvisation is expected from time to time.
Total of 4.5 miles with pain stations along the way. (The Mosey pace was at an 8:06 min mile)
This is an excellent location for a morning run. Deer and Rabbits are out in abundance and the Spring smell of flowers was amazing.
The long bridge before John St is much longer in the dark than it appears in the day light, so if you are going to sprint it, be ready to sprint a little longer than expected.
Was expecting a few more today but the text messages from 2 unnamed pax both indicated the Alarm did not go off…. All good.. next week we get to do it all over again so I am sure they will make it then.
THIS IS SPARTA!!!
Stay Strong. It was an honor to lead this morning.
Tuesday I woke up to post at Thrive in Union County and realized I was out of coffee. Not Good!! Everyone knows that gypsies must have coffee to get the caravans moving and my trusty neighbor Christmas is traveling this week so I cannot steal any from him either. So…… after a solid beatdown; during the COT, there was a request for fill in Q at Overdrive… and still suffering from lack of caffeine… yup.. tag.. I’m it.. (#FriendsDontLetFriendMakeCaffeineFreeDecisions)
Now that I grabbed the tiger by the tail… what to plan for a Gear workout??
It is my VQ at a Gear site (officially if you don’t count an impromptu Q fartsack).. how hard can it be?? Qed Bootcamps, Running, Events.. Gear should not be too bad. Except YHC needs to now find enough “Gear” to accommodate the fluctuating UC PAX numbers that could be anywhere from 2 to 20 on any given day.
Fast forward to today (May the 4th be with you!!)
Arrive at AO 5AM to start looking for some quality Gear to lead the PAX this morning…
Lo and behold, 3 industrial sized Dumpsters sit right on the edge of the AO parking lot and I think that would be a perfect place to look. Let’s see what’s been thrown out that we can reclaim.
That should be plenty. (I hope) Now what to do with it all when not knowing how many will escape the fartsack to join me in reclaiming all these wonderful new toys. I’m sure we can figure something out.
Grab your bells and mossy over to the dumpsters to discovery all the new Gypsy toys to play with. 🙂
2 stacks of index cards.
One has the timer exercise and the other has 3 listed exercises with the piece of gear to use getting in AMRAP while timer is putting in some work.
1 pax randomly selects the timer exercise and a 2nd pax selects the AMRAP exercise
Timer Cards: Starting from dumpsters to edge of parking lot and back
AMRAP Cards: (each pax performs 1 of the listed 3 until timer pax returns then rotate exercises until all have had turn at timer)
As always: It was an honor to lead this morning. STAY STRONG!!!
Rain snow sleet or hail… it does not matter to BullWinkle or I.. in fact, for some crazy reason, BW typically comes out in the worst weather possible: so, I was surprised to see him this morning when the weather was so amazing for F3 standards, but glad he posted to hold me accountable today.
(52 degrees, low humidity, and cloudless morning allowing YHC to enjoy seeing the dawn stars)
Limited audience this morning for a partner workout made it really quick and easy to explain what was going to take place. Called out the Disclaimer and we took off on a Circuit workout geared to enable all fitness levels the ability to push themselves as well as partnering up to create accountability.
Together, Bullwinkle and YHC completed 5 laps of the below circuit around Stalling Elementary School for a total of 2.04 miles.
The Thang: (LBCs as the 6 hold exercise vs plank… I really dislike planks)
15 dips at the outside lunch room tables (Run to next station)
15 partner leg throws (doing you best to ensure your feet do not touch the ground through entire set) (Run to next station)
Catch your breath with a People’s chair up against back wall with 15 civilian count air presses (Run to next station)
15 WW2 sit-ups at front left corner of school (Run to next station)
Plank walk hand-over-hand down 2 curb sections straight into 10 burpees at front entry of school. (Run to next station)
Rinse and repeat until 6:10am
Like all other AOs I am sure the challenges at Conviction are the same. As the Q, creating a Boot Camp beat down ahead of time that can accommodate an unknown number of variables from weather, to PAX size, to PAX condition, to last minute AO modifications. Yet at the end of the Boot Camp, no matter what, as a Q or Site Q’s you make sure to have left no man behind, challenge leaders to push themselves just a little bit harder, strengthened our shield bonds, and always end with the COT. As an F3 gypsy, YHC has been to 6 different Regions this year and I can tell you that all the Regions have their own flavor of COT. However, I have recently seen some AOs that have decided to “Skip” this part and F1 until the last minute. After church this past Sunday, YHC had an excellent conversation with Dredd and Borland on the foundations of the COT to conclude the F3 workouts that I wish I could have recorded. (to sum it up for you) As leaders, we need to make sure we are not reinforcing this action. The foundation of Fellowship and Faith are part of the 3-legged stool that make up the 3 F’s for us. If you are allowing just F1 at your AO then you need to ask yourself why and it may be a good time to review the Foundations of F3. Here you go… I will help you with the link: https://f3nation.com/f3-foundation/
MAJOR T-CLAPs to BullWinkle today on pushing himself through the Leg throws. You killed it brother!!!
See you all in the Gloom real soon!!
The 2018 racing season for Speed for Need is off and running.
Carrying the momentum from two extremely successful events thus far (Joe Davis and Run Jen Run), the F3 Nation PAX is set up to PUSH 6 races in April, spread out over 5 regions, culminating with a final weekend on April 28th with our friends at The Paula Takacs Foundation for their signature fund raiser the Sarcoma Stomp!
A truly amazing event; it will take participants on a 5k loop course through the beautiful neighborhoods of Mammoth Oaks and Landsdowne in Charlotte NC. This family friendly occasion is perfect for all ages. As the men of F3 are out pushing 6 Speed for Need,Inc customized racing wheelchairs, your family can share in a fun and uplifting morning! Your 2.0’s will love the face painting, tattoos, games, snacks and visits from our favorite mascots!
The mission of the Paula Takacs Foundation for Sarcoma Research is to raise funds that will directly benefit the fight to end sarcoma. By supporting local, innovative research with a relentless commitment to excellence, we open a pathway for scientists and other research professionals to develop and offer cutting-edge treatment options to more sarcoma sufferers. Thus helping to expand our global hope for a cure.
The Paula Takacs Foundation for Sarcoma Research was born out of Paula Takacs’ love of life, love of family, and love of her circle of friendship. This circle continues to grow through the work of this foundation, the people whose lives we touch, and the differences we strive to make towards finding cures, for patients locally and throughout the world.
The Paula Takacs Foundation for Sarcoma Research is a 501(c)(3) nonprofit corporation founded in Charlotte, NC.
The mission of Speed for Need, Inc is to raise awareness and foster inclusion of those with a special need through participation in fitness events supported by the men of F3 Nation. Simply put, our goal is to help people get to the finish line and finish the race… their race.
At our core, we push track commanders (riders with needs that are special) in customized racing wheelchairs to help them participate and complete fitness events such as 5Ks, 10Ks, or marathons. Our goal is to give them an experience that they would not otherwise be able to have on their own accord. Inevitably, our track commanders are the ones that are actually pushing us though. They are inspiring us to step up, engage, and lead. They are motivating us to become better people, better servants, and better leaders. Our track commanders lead the way in every Speed for Need, Inc event. It is that unique, symbiotic relationship between the track commanders, the drivers, and all of those people running and spectating that help to raise awareness for social causes, foster inclusion, and connect the track commanders to the overall fitness community.
So the question stands…Who Pushes Who?
Contact(s): Twitter @F3SPEEDFORNEED or @JRRTolkienF3 or GypsyFit_F3
JRR Tolkien & Gypsy