8 men aimed to exfoliate their pores using mother nature’s humidity, and not a Loreal cucumber mask at Commitment today. Boyz it was HOTTT!!! 4 men (Posse, Doc, Hollywood, and YHC) took a 2.5 miles tour of the AO in prerun, attempting to draw an A-Wing Rebellion Ship to show up on Strava, well thats what it looked like. Scrap the weinke, it’s too hot to PR the 1-mile on a time trial out of the gates! YHC audibled to a total body workout, plus some SPEED over miles AYG on the track. Only 2.1 miles covered, but don’t discount it as easy for the mileage. As they sometimes say about other things: “It’s not the size of the boat, it’s the motion in the ocean.” or more appropriately, “Never judge a workout by it’s Strava Miles”. Having too much fun here… YHC needs to run off to F3 Dads Camp now that soccer is over, so will try to make this quick!
2 minutes late to start. Doh! An even 8 PAX for the workout today, so 4 track batons were handed out to 4 dudes who partnered up by size/speed. Mosey from launch to the grassy field adjacent to the track just to mess up someone’s new shoes (can’t remember who). YHC calls some SSH / IW in a half-hearted attempt to get loose (since 4 of us already did ~3mi prerun and were warm #selfish). Mosey over to the concrete pad for what is YHC’s patented 31 consecutive merkin salute in (Q-called UP – DOWN cadence): 5 regular / 5 wide / 5 diamond / 5 right had offset / 5 left hand offset / 3 right leg high / 3 left leg high. Chesticles worked for the day. Mosey to under the bleachers to work on some grip strength hanging on the slanted beams, lift your left up to work on some abs as well.
Mosey over to the track, for some 2X200 meter relays. Partner 1 sprint AYG 200m around the track to partner 2, hands off baton to Partner 2 who sprints AYG to the finish line. We did this 4X in the sweltering heat, with 50 LBC in the middle of each sprint.
Next we went to the bleachers for alternating sets of Dragon Flags and alternating single-leg squats. If any of you have not done a dragon flag before, check out my main man Bruce Lee and the proper-form: https://www.youtube.com/watch?v=_mf_TLDVwIs Yeah, we weren’t really doing THOSE.
Head to the concrete bleachers across the track to the stairs. Set 1: Partner carry up the stairs, flapjack. Set 2: Partner wheelbarrow up stairs, flapjack Set 3: Climb the stairs, with 1 low deep squat on each step, all the way to the top. At the top, we did 3 set of 10 (left and right) hip-slappers on the wall, and amazingly no-one broker their neck or teeth or both.
Mosey back over to underneath the bleachers for some more hanging from the beams underneath, only to find out that all of our grip strength was pretty much gone. Mosey back to the short wall by the concrete pad for some dips with leg raised for added difficulty. Mosey back to launch, with a few min left, do the 31 consecutive merkin salute in Q-called UP – DOWN cadence one more time…. 7:30 and FINITO!
Great group of guys this morning… YHC always states Commitment AO is 2nd or 3rd best in all of F3 Nation workouts YHC has attended (which is a lot of different ones! #SOBA51MetroUCFortMECANashville). Apologies, something special about the Muthaship, and it’s 12 story parking deck dizzyback. But back on topic…. YHC plans on making more appearances at Commitment now that the reigns to Stonehenge are being handed off by YHC as co-site-Q, in the coming weeks. Few musings:
***Thanks again for the workout clothes donation to the Charlotte Rescue Mission. YHC had the honor of delivering the F3 Nation Mudguard jerseys to them (21 total) and the guys were so elated to have them! Plus they will come in handy, three of the guys were wearing long pants to the workout, and one was wearing jeans since he did not own workout gear.***
TOLKIEN’S TWO CENTS
I love my UC brothers… talk about a welcoming group. You all are supportive of other regions and travel to A51 / SOB, treat all PAX with kindness and support whether they are at the top of the fitness ladder or just starting the journey to get in better shape. You all challenge each other positively, and call themselves to be men of action, not just speech, as evidenced by their work with Debbie’s House. You all actually inspired me to step up and lead the children’s chair pushing charity, and look outwardly, rather than running races purely for for self-edification. It’s no wonder Snowflake drives past 26 F3 workouts, 45 grocery stores, and 4 Waffle Houses on Saturday to get to Commitment! You guys, UnionCo is what F3 is all about, and it’s inspiring. Keep up the good work men and SYITG next time.
“They may take our lives, but they’ll never take our F3DOM!” ~ JRR Tolkien
Shame on you men for clicking on this Backblast after that title! But, hey, now that YHC has got your attention. Yes, Foxhole did happen this morning… no prerun, no kettlebell clinic, and had it not been for site-Q Argonaut and Mighty Mite showing up at 5:28am, YHC was about to head home for some shuteye after being weary from the BROlympic Games and CSAUP of video editing all of yesterday. Wait, you don’t know about the BROlympicGames? Here is the link to the Backblast with EPIC videos: http://f3nation.com/2017/04/24/brolympic-games/ Anyway, back to the workout…. original plan for this Q was to do OCR strengthening exercises on the field, to prepare for the upcoming Savage Race, but YHC figured that with 100% chance of rain, ain’t nobody was gonna show regardless of how much marketing YHC did. So no marketing was done #throwingGoodmoneyafterBad . Will need to save OCR training for another day.
Anyway, back to the workout, the three of us pushed our cars across the street to the Harris Teeter parking lot to warm up the legs. In the lot, we played shopping cart dodgeball (throwing the carts, not pushing them), bent a few telephone poles to work on our grip strength, and scaled the side of the stucco buildings to the roof to work on grip strength. Finally, we went in the Harris Teeter, and jumped in the frozen pizza section freezers for 10minutes nekkid to work on our mental toughness. Mighty had to throw out a few fish sticks to fit in his, and somehow YHC got stuck next to the frozen General Tso chicken microwave dinners. Finally, to warm up we went to the candles aisle, lit one up, and did some brogan to work on our mental game…. clothes back on at this point. We felt comfortable at that point and did COT right there. YHC got Wardaddy for the day too.
Each of us had announcements about a myriad of different topics:
Anyway, in all seriousness, thanks Argo and Mighty for showing this morning. YHC would be thanking you for NOT showing as well, but you did, and YHC had a fun hard different workout to start the work week off. YHC isn’t at all surprised that the two of you were there this morning. Argo is one of the most prepared site-Qs YHC knows, and leads by example always a professional, and showed he was a sprinting force as well as a strength force at The BROlympics… speaking of that, nevermind…. Mighty is also top notch in the reliability category. Dude has plenty of reasons to be doing other things as a young buck, and a s a busy traveler for work, but he always shows up. He’s even the guy to Q a workout that nobody wants to because numbers will be low for a race. Mighty, you gotta stop purging even if you’re losing weight from it dude. XOXOXO
Enjoyed working out with both of you men this morning.
SYITG ~JRR Tolkien
After all the built up anticipation, media attention, and resale tickets… The Fortune Cookie Run is DEAD. 8 is not greater than 10. Couple of guys (Chelms, Hairball, MAD) had YHC feeling like Manti Te’o until YHC was catfished and hoaxed into believing their attendance this morning was real. Like the movie, ‘The Great White Hype’ the FC Run never had a chance. YHC doesn’t know what to do with the 60 left over fortune cookies sitting in my truck. Bushwood, you can have your silly fattening carb-loading workout back. (Epic Preblast Link: http://f3nation.com/2017/04/11/fortune-cookie-run-ma-fe-to-edition/ ) . 8 PAX showed up to race 3 grandmas trying to escape from the retirement community in their walkers, and couple of turtles moving to another pond. Like Jeremy Lin’s stint with the New York Knicks during ‘The Streak’, no-one will ever believe this even happened. But it did…. here’s what we did:
Retread rolled up late, took his sweet time getting warmed up, and was the only one to take some sweets (glazed doughnuts) home after the run. His MAF pace is sick at 8:26 min/mi at 139bpm! Bunker nearly had heart attack from running too slow for the first ~2.5 miles (9:15 min/mi pace), sped up the rest of the run and still ended up averaging 8:04 min/mi over 6 miles at 140bpm. Tuck said he only slept 2hrs last night, doing something that he wouldn’t tell us (#4Kidsworkingon5?), so his MAF HR pace was elevated #viagra. Geraldo was the short course MAF champion today winning by 4.5mi over the next competitor. Your fortune cookie was well deserved. Voodoo refused to run MAF, since he was supposedly working on his form and cadence. What was interesting is we all could hear his sneakers scraping the pavement like sandpaper a half-mile up the road on Rea. Maybe he couldn’t hear it with his anti-social headphones blasting Mariah Carey’s Dreamlover. Agony got there late for the Fortune Cookie Run, but early for the Donut run, and caught everyone but Bunker. He withheld his HR reading from the group, forcing us all to go to MapMyRun in order to see the results. That’s okay dude…. God knows what it is without having to check the website. Take that! Buckeye had the best fortune cookie message of us all, “Only a life for others is a life worthwhile.” Strong message… especially if you add “in bed” to the end of it, like you are supposed to for all fortune cookie messages #truth. As for Tolkien? My HR steadily rose as I became infuriated with how terrible my MAF pace is at 9:10min/mi at 146bpm. It got even higher when YHC remembered The Panda Movie comes out April 21st! #ICan’tWin https://www.youtube.com/watch?v=qz3wBvFXK48&feature=youtu.be
Thanks Geraldo for the takeout, and appreciate the gear fellas for the men at Charlotte Rescue Mission! Have a great Spring Break everyone.
SYITG ~JRR Tolkien
Happy Chinese New Year! Well the almost 2.5 month anniversary of the Year of the Cock, or Rooster, as some refer to it as. Never mind… In celebration of the holiday, and in anticipation of the ‘Born in China’ Disney Documentary of THE GIANT Panda (in theaters April 21st see trailer here: https://www.youtube.com/watch?v=qz3wBvFXK48&feature=youtu.be) there will be a 1-time Fortune Cookie Run offered in lieu of the fabled Donut Run. You won’t want to miss it, in fact we’ll be commemorating an ancient Chinese warrior, and my cousin, Ma Fe To on this run….. Read more. You know you want to.
Tomorrow, we’re running MAF schpeed! That’s right. Bushwood gave me the keys to the D.R. and YHC is lighting this run up like a North Korean Missile that barely flew far enough to reach the ocean. You will NEED a heart rate monitor to effectively monitor your MAF pace (chest strap most accurate). It’s simple, take 180 beats per minute, and subtract your biological age (not the age you act Hairball). Run to that heart rate number, or as close to it, the entire 6 miles…. not to a particular pace. It’s gonna be slooowwww. so show up early!
The serious stuff… Why MAF? Well, running at this heart rate is optimal for building your AEROBIC base (burn FAT not electrolyte or carbs) … running at a much lower heart rate is called JUNK MILES, and running significantly faster heart rate is building your ANAEROBIC ENGINE (burn carbs and electrolytes NOT fat). Any serious athlete will tell you that at least 80% of the training is in aerobic HR zones, and 20% in anaerobic HR zones (MAX HR closer to 220bps – age). The idea is run enough MAF and your pace will eventually quicken at the same HR, so you are becoming more of an efficient runner without burning your engine down! So try this one time… your body will thank you.
You can read from the man himself and not me, here: https://philmaffetone.com/what-is-the-maffetone-method/
*BONUS: If you bring some used workout clothes or a F3 shirt to donate to the men at the Charlotte Rescue Mission to use in the F3 Mission I’m Possible Workout, YHC will buy you 4 donuts at Dunkin Donuts, however they MUST be consumed SOLELY by you at the Dunkin Donuts (you are responsible for purchasing your own milk, or ginseng tea if you prefer). Odds are the run will have burned 1/4 of the donuts you will have eaten… but only if you ran in the prescribed fat-burning HR zone*
This week, we will run the REVERSE route: Rea/Candlewyck/Providence/51/Rea – all RIGHT turns. Map and launch times below. Meet at Dunkin Donuts at Rea/Colony at specified launch time.
Launch times and paces with MAF HR:
430: Panda Crawl Pace
500: 11:00-11:15 MAF pace (180-age = HR)
505: 10:15-10:30 MAF pace (180-age = HR)
510: 9:30-9:45 MAF pace (180-age = HR) *Tolkien likely 9-9:15m/m pace*
515: 8:15-8:30 MAF pace (180-age = HR)
520: 7:30-7:45 MAF pace (180-age = HR)
530: 6:45-7:00 MAF pace (180-age = HR)
540: Bunker & whoever else has broken HRM (180-age = HR)
Also, we have a new condensed version of the course at only 4.5 miles: Rea/Providence/Candlewyck/Rea (map: https://www.strava.com/routes/7829408). If you run this, please keep in mind we all want to end at 6:10-6:12. So, start accordingly.
Hope to see you there… if you think this idea is stupid, show up anyway, run whatever pace you want, and eat 4 donuts on me for some donation workout gear. XieXie.
SYITG ~JRR Towken
29 men, including 2 FNGs visiting from The Big Apple, were gluttons for punishment by posting at Centurion for week 4/8 of the Asian… err, Augean Series. YHC did my best to jeopardize any chance of doing well in the weekend Spartan Races in Concord, by agreeing to Q an Augean workout the day before #poorplanning, but was honored to do so for my A51 brothers, and pay homage to retiring Site-Q Chelms.
Augean <adj.> : extremely formidable or difficult and occasionally distasteful. Of a task or problem requiring so much effort to complete or solve as to seem impossible
YHC originally wanted to change things up for my first post at Centurion, including cover new ground (hit the CMC Pineville 5-story Deck per Madame Tousseau‘s recommendation) and bring some unique exercises (Dragon Flags, Reverse Burpees, and maybe Hip slappers?) to a longstanding respected AO in 45minutes. Well, some of that was achieved, but YHC had a gut feeling that an audible to Plan B was needed with so many PAX. We’ll have to save Tolkien’s Two Tower Challenge for another day #raincheck Hey at least we didn’t have to go running over the couple of soggy grassy humps behind Amelie’s which look more like the Jolly Green Giant’s areolas (facepalm statement).
With the larger group, YHC decided to scrap plan A which was to hit the CMC Pineville 5 story Deck, which was ~1.25miles away. Those of you seeing the marketing, might have guessed we were headed there with the JRR Tolkien’s “Two Towers” Tweet. No worries, on to Plan B, which was a lot less original than YHC planned, but hopefully a meat and potatoes effective workout for the PAX.
YHC would normally do a long backblast… but literally just got swamped with a bunch of trades to do for work. So am needing to cut this short… sound off in the comments for what YHC missed please.
*Also: Missing a few PAX in backblast… apologies. Respond with who YHC missed so I can add you in*
Goonie looked like he was sprinting away from The Fratelli’s or towards a Big Hunk (candybar…not dude) on the second AYG at the top of the deck taking one of top spots. Rachel and Bout Time surprised everyone to be dragging so bad and pulling up the 6 all workout… as if. Welcome to the boyz from Barclays FNG Ryan AKA V.D (Venerial Disease) and FNG Chris (PENNicillin) to F3! You guys rocked the workout today and thanks for being good sports in the naming… still beats Coffee and Cream right? V.D. YHC will get you a stepping-stool or driving pedal extensions so you’re not totally vertical on the hip-slappers next time you come. Escobar got lucky with the Plan B #lessrunning . We’ll convert you from meathead someday brother. Plenty of strong performances out there from top to bottom, and you Centurion guys can really run backwards. YHC was the only one to get a TSA-like pat-down from an orange cone on the backwards run in the lot #violated . Thank you to Margo, Udder (DR), and Chelms for the invite to Q Centurion. YHC appreciates all of the PAX strong efforts this morning and it was a pleasure to lead my A51 brothers. Good luck to those of you racing Spartan or another event this weekend, and have a great safe Spring Break to those of you off work next week. Special thank you to everyone who brought some workout gear for the residents in recovery at The Charlotte Rescue Mission posting at Mission I’m Possible (MIP) Saturdays 9am.
SYITG~ JRR Tolkien
15 S.O.B.’s (alternative acronym, not Sons of Ballantyne) showed up at DaVinci to take part in the Saturday SOB Workout Civil War between Site-Q’s Tuck (DaVinci) and JRR Tolkien (Stonehenge). Expecting their sometimes bearded leader Tuck to roll up at 6:25am to lead the jihad (ironically from the Chik-Fil-A holy site), the PAX got an unexpected surprise when YHC peeled into the parking lot blasting his radio to ‘Gangnam Style’, wound his truck window down, singing “HEYYY… SEXY LADIES! <pointing to all the pax>”…. April Fools b!tche$.
Several months ago Tuck, Wild Turkey, and YHC thought it would be a fun idea to play a April fools joke on the PAX of each site by swapping Q responsibilities on 4/1/17… April Fools Day. So Tuck would Q Stonehenge, but market as if he was going to Q his home site DaVinci instead. Tuck was so excited about the idea that he signed himself up on the Stonehenge Sign-Up Genius and advertised April Fools Site-Q swap in the notes #IDIOT. Thankfully none of the PAX noticed the faux pas. In backroom negotiations, Tuck implored YHC to leave Wild Turkey out of the Q-swap to centralize the mudslinging marketing to 2 men… and for greater fear of being given a weinke involving 60 minutes of leg-wrestling and Chinooks, which YHC grudgingly obliged #sorryWT.
A plan was laid for Tuck and YHC to intentionally jab each other all week on Slack and Twitter to drum up interest / hatred / allegiance among the SOBs for the Saturday showdown. But earlier in the week, no one took the bait! It wasn’t until Friday rolled around until the PAX was fully immersed in trash talking, recruiting, and the like. Lines were drawn between one-time “friends”, and other lines COMPLETELY CROSSED as Tuck began using YHC fat pictures from my Facebook page. #neckFat #likeapackofHotDogs #IrememberthatArgonaut . The plan worked, mission accomplished, and there was nothing left to do but carry out the April Fools Q Swap the next morning. Here is what we did….
Tuck and I agreed to plan the other person’s workout, which we both agreed to be TOUGH, and not silly…. or else YHC was going to make the Stonehenge PAX do an hour of frontal partner carries or monkey humpers. Here is what Tuck came up with, which YHC did his best to execute the plan for the Davinci PAX.
Part 1: Run to the Stonecrest Playground, find the shovel flag, and find the weinke attached to a brick paver. Read the following message to the PAX verbatim:
“Good morning everyone. My name is JRR Tolkien and I’ll be your da Vinci Q this morning. Tuck wishes he could be here, but every once in a while he likes to make sure the Stonehenge faithful get a decent workout. Now, everyone can clearly see that I’m fat. But what you may not know is that I’m also incredibly slow. Both of these attributes will come in handy over the next hour when there’s not a lot of light and you need to find me. Also, please take a moment to decide amongst yourselves who will carry me back to launch after I inevitably get injured. You may need to team up, because of the previously mentioned fatness.”
COP right where you are on the grass. Exercises are up to you (SSH, Imperial walker, merkins). I haven’t left you any gear but I’m sure you can figure it out. By the way, you need to carry the paver that the weinke was wrapped in for the remainder of the workout. You cannot put it down.
Part 2: After COP, mosey to the tunnel to the left of Banana Republic that leads to the stairs. In the tunnel you will find your next set of instructions under one of the benches. You need to carry the paver that this 2nd weinke was wrapped in for the remainder of the workout (along with the 1st paver). You cannot put them down.
11’s on the Stairs: 1 burpee at the bottom of the stairs. Run up the stairs and perform 10 diamond merkins somewhere on the 2nd level. Run across the breezeway and down the 2nd set of stairs. Then 2 burpees at the bottom and 9 diamonds at the top. And so on, until 10 burpees at bottom and 1 diamond at top. Mary while waiting for the 6.
Part 3: Mosey to the retaining wall behind Old Navy/Marshall’s etc. (where we did muscle-ups last week). Somewhere on top of the retaining wall you will find the next part of your weinke. You need to carry the paver that this 3rd weinke was wrapped in for the remainder of the workout (along with the 1st 2 pavers). You cannot put them down.
Suicides: Continue running behind the stores until you make a turn to the right. There you will see 7 giant lamp posts in front of you (Target will be to your right). Perform suicides using the light posts. 15 jump squats every time you get back to the starting point. Mary while waiting for the 6.
Part 4: Mosey past Target towards Rea Rd. As soon as you pass Target you will see a cart corral in the parking lot on your right. Go there and find your next (and last) weinke. Guess what? You need to carry the paver that this 4th weinke was wrapped in for the remainder of the workout (along with the 1st 3 pavers). You cannot put them down.
Supine Pull-ups: Using this cart corral, perform 20 supine pull-ups. Ok, you can put down the pavers for a minute. Choose a landmark (far sign next to the Blue minivan/CRV) for the PAX to run around and return for 15 supine pull-ups. Run around same landmark, then 10 supine pull-ups.
Part 5: Mosey across Rea Rd, behind Best Buy and Pet Smart. When you get behind the buildings there is a little courtyard back there where the loading dock is. Have PAX line up in people’s chair against the wall that is furthest from the pond. Hold people’s chair, while 1st PAX in line runs to the metal railing (that should be right in front of you) and bear crawls back. Then next PAX in line does the same thing. Continue until all PAX have gone.
Part 6: JRR’s Impromptu Extra Credit … Follow Tolkien around parking lot in the extra few minutes remaining and attempt to make some silly Strava running art, by spelling “T U C K” in the parking lot (check Strava). Also to make sure PAX got over 4 miles (4.2mi total covered). Run back to Chik-Fil-A, few more merkins, and plank until time is up. Finito!
Sorry for the long backblast, but Tuck’s weinke was much longer than Tolkien’s (it was already obvious Tuck… no need to rub it in! #Italian>Asian #TMI #funnynotfunny)
It was a fun day (for me at least), and Tuck delivered on a tough weinke as we covered 4.2 miles during the hour. Thankfully the pavers Tuck wrapped in white paper, which emulated either C4 bricks, or opium bricks, were not confiscated by Blakeney Security or the CMPD bomb squad, and that no PAX were arrested picking them up. After the smoke cleared, and the battlefield was visible… the anti-climactic SOB Civil War ended up in a 15 PAX @ DaVinci – 15 PAX Stonehenge TIE, and no burpees were owed by either Site-Q for a PAX imbalance. YHC wishes it was a 30-30 tie but hey, there are a lot of SOB’s with faces perfect for radio not TV, so maybe they’ll appear when the weather is even more perfect. For those of you who showed at Stonehenge, you have all earned yourselves free passes to F3HotTubs and are eligible for the singlet which Mario was sporting. For those of you who showed at DaVinci, you are all on my hit list you unloyal basterds! In all seriousness, YHC is glad to see DaVinci being so well attended post the 1-YR Site Anniversary. Tuck and 777 (get healed old fart). Maybe it’s those bad@$$ Mona Lisa socks, which YHC is a proud owner of after Q-ing. But probably it’s because of Tuck’s unwavering commitment to growing the AO base, and it’s paying off. Awesome work man, very proud of you, and despite putting my fat pictures on Slack, you’re still my home-boi!. And just remember, let the record show that Bunker posted @ Stonehenge Saturday for YHC … mic drop. Tuck start looking for another job.
Couple of musings…. when YHC pulled up in the lot, Commish saw me and headed straight back to his car. For a minute YHC thought he was heading home showing allegiance for Tuck. He was just unstrapping his 2.0 GM out of his booster seat in the car. Kid is much bigger and faster than when he first got named at Stonehenge few years ago…. yes, YHC still remembers. It’s great to see newer PAX like Escobar stepping up to Q like last week (which YHC attended!), and fartsacking Stonehenge this week which would have given YHC the win, and instead posting at DaVinci and giving me the tie (@$#%#$%#!!!!!!). Madame Tousseau started after YHC on the bear crawls, and finished before YHC… heck he even beat Frasier bear crawling when Frasier was in a full on sprint! #NOTabearcrawl. Mighty Mite beasted the 11s, and showed off his newfound unfatness as he is looking slim these days. Loogie was nice enough to clarify that the blue van in the distance PAX had to run to was actually a CRV. Great useless recognition of a vehicle no one cares about man #technicalities .
Thank you all for showing to either site. YHC encourages all PAX to post Saturdays to get to know each other, get a little sweat in, and enjoy some 2nd F after. It was a pleasure to lead.
SYITG ~JRR Tolkien
The Savage Race & Spartan Race is coming! SIGN UP BEFORE 2/16! (shameless marketing for the event Q’s… you’re welcome)
18 men gathered in the gloom at Elon Park Elementary, and a perfect venue for some obstacle course training. YHC loaded almost 1000lbs of gear in the truck (heavy buckets, kettlebells, plates, weight sled, ropes, and “spears”) for my Foxhole VQ intending to work on a LOT grip and core strength, two assets that are much needed to conquer OCR obstacles, and also provide a change of pace with the BIG-SWINGING-DIC… tators Argo and Voodoo out of pocket. Thank goodness the PO-PO didn’t show up to kick us off the astro-turf field, or at least impound my truck at 4:30am in the morning while gear was unloaded…. it’s been a rough week for gear at F3 workouts #ThanksGeneral&Frasier
So much for the weather forecast, the wind was blowing hard, and YHC scored a solid 9/10 on my ‘nipping’ score after wearing only a SOB Balrog racer-back. Hey, the Spartan tattoo needed some air on a OCR workout day! Five men (Fahvra, Thin Mint, Mario, Bratwurst, JRR Tolkien) rolled up at 5am for 30min of early pre-WORK which included a sandbag run & squats, and some extra time on the gear. The rest showed up a few minutes before 5:30 ready to rock.
Quick disclaimer given, with several options to modify (easier and harder). Because Foxhole is 45min workout, the WOD today ended up being a solid 40.5min TABATA workout (9 total stations x 2 rounds = 18 stations total. Time at each station was 2:05 with :10 second transition time. Plan was to partner up and stick with your partner through all the stations to completion of all 18 stations.
Fun morning today at the ‘Hole… for YHC at least. OCR season is just around the corner, so what better way to get ready for the mud run season than to work on refining some OCR skills… add in a trip to Kinetic Heights, and the grip strength will improve quickly… maybe not as fast as the blisters will form. A few musings from this morning:
PANDA’S PONTIFICATION PARAGRAPH
Climbing a mountain is tough, whether you’ve been to the summit or not. When you look up at the mountain from the base, you know it’s a long journey to the top, and that it will take time and effort to get there. You also know that once you’re there, the greatest view of the horizon can be seen, far better than the same view after catching a gondola up, and the feeling of accomplishment is infinitely greater. For some, it inspires men to climb even higher, while for others, it’s a constant struggle to reach a lower peak, and reaching the summit may not happen, but it’s worth the journey, because quite possibly greater glory might be achieved in just the attempt. But it takes a first step… and that can be the toughest part. We at F3 are about helping each other take that first step to higher ground, to climbing the mountain of physical fitness, mental fitness, and family fitness . We do it by bringing out both friend and stranger FNG to workouts, and sticking with them in the gloom. We do it by encouraging our injured PAX that the best is yet to come, even though the past was pretty good. We do it by pushing each other workout after workout to get even better, even at the expense of dropping a few positions in the final results, so long as we both finish higher. We do it through F3 Dads and investing in each others youth. It’s worth it to climb the mountain.
So here’s a challenge… pick someone to help climb the mountain. Wingman proposed pick someone who hasn’t been in the gloom for a while and stick with them and encourage them to keep coming out. Ask Bucky how to EH someone, since he just brought 4? new PAX to DaVinci the other week. Check in with Mr. Brady who’s got a fractured hip, and MAF it with him while he tries to get back to running form. Heck, YHC could even use some encouragement after losing basically all aerobic fitness from a calf injury post-marathon. Plenty of opportunities to be there for each other in so many ways. Pick ONE.
* So I’ll pick one, while I’m climbing my own mountain all over again. YHC would like to help a few PAX set a PR in a race soon. And why not this weekend? If you would like to run the Ballantyne 10miler or 4miler, YHC will do my best to help you PR your race (7:30min/mi pace or slower). Let’s climb that mountain together…. particularly that last hill to end the race. Who’s in? If not this weekend, pick another one, message me.*
As always it was a pleasure to lead, and thanks Argo & Voodoo & Loogie for the invitation.
SYITG ~ JRR Tolkien