WORKOUT SUMMARY
Today marks the official start of Obstacle Course Racing Season with the Spartan Race Arizona Sprint underway (good luck Mario!… this just in…. he placed #12 in Competitive Heat and #2 in 25-29 age group. BOOM!!!!), and what better way to prepare for the upcoming OCR season here (Spartan Atlanta – March / Spartan Carolinas – April / Savage & SC Mud Run – May) than with some specific OCR Training. Three Spartan circuit regulars (Flipper, Kid Rock, JRR Tolkien) showed up for a 3.2 mile “mosey” pre-workout run. They were joined by 12 more men looking to transform their soft touch hands, into calloused fists of rage, and polish their obstacle course attacking abilities, to make 15 in total.
THE THANG
Quick mosey across the parking lot over to the Calvary playground area. Plank while waiting for the 6, circle up, quick instructions and disclaimer given to PAX by YHC while in plank position throwing in a few “up” / “down” merkins on my cadence. Partner up by size/ability and start at any one of 8 stations. The WOD today ended up being a solid 50min HIIT workout (8 total stations: 2:30min work + :38min sprint & recovery… Repeat circuit 2X for 16 stations total). Plan was to partner up and stick with your partner through all the stations to completion of all 8 stations, two times. YHC changed it up today, and the 38 seconds between stations sometimes reserved for rest were used for AYG sprints from the gear to the second basketball hoop and back… resulted in turning a near 0.0 workout into 2.9 miles of running. Not too shabby for a gear workout.
Stations:
All of the stations today should have sapped the grip strength out of you and forearms should be on fire… Spartan Race obstacles that the exercises were intended to prepare you for were: rope climb, plate drag, bucket carry, 8″ wall, z-wall grip, monkey bars, the metal rig, spear throw, and the running
MOLESKIN
Great morning for a workout. Sun was up, and weather was warm enough in the 50s to wear my prize racerback F3 tank top. Heck YHC got to sleep in a few extra minutes instead of posting at the EPIC SOB 6am Stonehenge workout, where YHC is Site-Q (#shamelessmarketingplug). Bonus for the day was that YHC didn’t even chip a tooth this time posting at RockZero (2 chipped teeth in 2 separate occasions at Day Zero… hey it claimed to be a High Intensity workout). Anyway, if you liked the workout, thank YHC for bringing something new…. if you hated it, blame Flipper for inviting me, and Hoover for specifically asking for some Savage Race/Spartan Race training. Couple of musings from this morning: Hansel & 15 Gretel….err, YHC means Nemo (16yrs) and Umizumi (15yrs) were pushing hard to get their hairless 8-packs polished for Spring Break so that the girlies can take notice of them at the pool…. while they play Minecraft on their iPads. Both did a great job with the heavier weights today especially the 85lb bucket carries which easily were more than half their body weight. YHC tried to light a fire in them youngster, by betting they would place Top 5 in the upcoming Savage Race which they plan to enter…. kids race that is. Kid Rock rolled up early this AM, and pulled his monster truck up next to my F-150… dude, YHC is Asian you can’t do that, there’s already enough insecurities! Kid Rock & Flipper both were in the zone with the workout gear this morning, except the spear throw which needed a LOT of work! #30burpees Marlin got War-Daddy for the day as the oldest and only Respect here today, but age did not appear to be a factor at all for him and the “older-crew”… in fact Joker & Witch Doctor, a pair of 45yr old stallions, were going toe-to-toe with Nemo & Umizumi on all 16 of the sprints. It was very very impressive to see them go as hard as they did this morning, and they definitely came to play. Ickey Shuffle didn’t seem to get the Slack memo that High Tide was posting with a bum calf hampered by injured calf, as he tried to drag him across the parking median in the standing rope pull aka Tug-O-War. Disregarding the Q’s instructions for the exercise, the two looked more like ‘Lady & The Tramp’ reeling in a shared spaghetti noodle towards each other, maybe ending in a kiss. You decide who is more the lady, and who the tramp. Hoover is big dude, and was slapping the basketball backboard at the turnaround point for sprints, which impressed YHC…. but then YHC noticed he didn’t need to jump to do that. Carry on. YHC could see Boerwors & Dingo crushing the low sled push across the way. YHC has some good convo this morning paired with McGee who seemed to be in good spirits which was great to see. He found a way to get his 100 burpees a day in as per his 100-4-100 Challenge, which YHC has been participating in showing solidarity for a fellow F3 brother. Also great to work out with someone YHC had never worked out with in Private Benjamin who pulled like an ox in the standing rope pull, and pushed like a tractor in the Rogue Dog Sled push. Great meeting you brother. Lots of other musings, apologies for the omission but getting ready for the F3 Dads Checkers Hockey Game tonight with a few things in-between. Sound off in comments below with them…
Thank you Flipper for the invitation to Q RockZero, and for the takeout today. It was a pleasure to lead as always, and YHC enjoyed working out with some guys YHC doesn’t normally get to. Looking forward to posting with you all again soon. Have a great weekend all!
ANNOUNCEMENTS
SYITG ~ JRR Tolkien
YHC is a man of action, and a man of his word. Lex is a man of few words, and a bad@$$. The following conversation can be found on Twitter today 2/18/17… This is a preblast for self accountability, because YHC promised to do it… and Lex you can’t back out either!
Lex Luthor (12:49 PM): “Can you just run an event for me? Great work boys.” <speaking in regards to Udder’s PR earlier today at Charlotte 10 miler>
JRR Tolkien (1:25PM): “Lex U r more of a Spartan Race guy. Something gritty. Let’s do it!” <referring to Lex’s blue collar nature, like wearing corduroy pants when posting>
Lex Luthor (4:03PM): “let’s take it to the next level boys Death Race and I am there” <Lex not valuing his life apparently>
JRR Tolkien (4:24 PM): “I’ll meet you in the middle… World’s Toughest Mudder or Spartan Ultra Beast. I’ll event Q it” <YHC writing more checks his body can’t cash>
Lex Luthor (5:34PM): “Let’s get this on the calendar. I’m in.” <YHC walks over to computer to write up pre blast… what you are reading now>
#$#$%^!!!! Once again my big mouth gets me into trouble. Just like the 320 burpees for Joe Davis Challenge #PAID. So we’re doing one of these as soon as we can agree on a event… YHC will organize and Q, as promised.
*DM me @JRRTolkienF3 or in comments below if you are interested in one of these, and we’ll put a distribution list together. YHC already knows there are a lot of maniacs in F3, so looking forward to a nice group of brothers to join.*
Prospective Dates:
SYITG ~ JRR Tolkien
SUMMARY
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.
THE THANG
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.
Stations:
MOLESKIN
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.*
https://charlotte10miler.racesonline.com/
ANNOUNCEMENTS
As always it was a pleasure to lead, and thanks Argo & Voodoo & Loogie for the invitation.
SYITG ~ JRR Tolkien
WORKOUT SUMMARY
So YHC pulls up into The Vine American Kitchen Parking lot at ~5:20am, and had to park in a totally distant spot, just to get a space! That’s how packed the lot was this morning. What was going on? Did The Uptown Cabaret just open a Ballantyne location behind The Vine? Possibly… Frehley’s car WAS in the lot with a bunch of rubber bands used to wrap dollar-bill wads flapped on his dashboard (he wasn’t there for a prerun). Nope, sadly quite the opposite was true… 20+ men had showed up early for a sausage party prerun to follow the big kielbasa Bratwurst before SWIFT. Cars kept on pouring into the lot, and by 5:30am a total of 49 lovers (run away = SWIFT) and FIGHTERS (stay & bang = Bagpipe) were ready to throw down.
YHC has been on IR for a few weeks (thks Hairball & Turkey Leg #400mRepeats #BADidea), but agreed to Q Bagpipe last minute because Mr. Bean was originally on Q, and YHC felt terrible that Bagpipe PAX would have had a pathetic workout and an even worse backblast #NONEwritten. Not to mention YHC owed my boy Cheddar for volunteering for Team Panda @ Ragnar #HIM. Was great to see so many F3 Brothers out there for either workout… including an FNG Catheter.
THANG
Nothing fancy today… hey if you wanted running, you should have posted at SWIFT, but Bagpipers still covered nearly 2 miles of turf. YHC was intent on completing at least 100 burpees in solidarity with McGee (100 burpees for 100 days challenge) whose mother just passed away after losing the battle to ovarian cancer. YHC hears she was a true public servant and quality individual, RIP. It was great to see the men of Fast Twitch honor McGee’s mom with 100 burpees as well yesterday, and again at the Maul with another 100. None of it coordinated, just brother thinking about another brother.
We did a bunch of single leg squats, reverse burpees, proper squats, bulgarian deadlifts, wide arm merkins, narrow arm merkins, hip slappers, planks, ab crunch thingamabobs, walking lunges, most in slow civilian cadence count. We even ran up Bagpipe Hill backwards…. twice. Somehow the workout managed to knock out Chippy with a injury. YHC owed him revenge for smashing my kids soccer team which YHC coached on the way to a win-less season in a church league, but taking you out Chippy wasn’t intentional payback … promise… heal up.
MOLESKIN
Great work out there today fellas. YHC definitely feeling some of the single leg squat after-effects today. Not much messing around by me during the workout, since YHC needed to make sure I could complete it to begin with. It was great to post with some new guys that aren’t in YHC’s normal workout rotation. YHC enjoyed Q’ing Bagpipe for the first time, and appreciate the hard effort put in today.
YHC would write my normal extended backblast, but the bond market consumes all my time in January… kind of like tax season does to Madame Tousseau, when he can’t assign his work to Flint and Gump. Or like Haggis, when he actually needs to sell/build a patio when Bean and Hard Hat are lolly-gagging flashing each other in their company kilts. Or like Bunker, when he has to fan himself with leaf fronds, get his own lunch, and do his own financial analysis when Tuck is at home making more babies, or trying. You get the idea….
PANDA’S PARAGRAPH OF PONTIFICATION
Alright, I’ll shoot straight…. Where are you Bagpipe/SWIFT guys on Saturdays? There were a great group of 49 guys out there today, and I would love to see you guys come out and get to know each other and more fellas at a coffeeteeria on Saturday. There are two great options in SOB-land: Stonehenge meets at The Vine American Kitchen @ 6-7am (JRR Tolkien / Wild Turkey) and DaVinci meets at Blakeney Chik-fil-A @ 6:30-7:30am (Tuck & 777). YHC has made some very close friends from spending just a few minutes after the workout eating a cream cheese coffee cake across from a dude who’s eating a everything bagel with Nutella and banana. You’ll be home likely before the family wakes up. At the very least, you may realize during coffeeteeria the guy that you’ve been encouraging in the workout has the same favorite CareBear as you, also doesn’t have a man-card, has a matching leopard print hairband to your leopard jock strap, or is an absolute prick, and you should leave him the $%^& alone #kidding… maybe. You get the point… #postonSaturdays
ANNOUNCEMENTS
SYITG ~ JRR Tolkien
So, YHC (and many others) had been trying to drum up participation for the 2017 Joe Davis 5k/10k in support of F3 Nation’s Rock Thrill, to commemorate the life of RT’s brother Joe, and to help bring awareness to the disease called ‘addiction’ and support a cause to end it. As of right now ~203 F3 affiliated participants and ~43 FIA affiliated participants will be there, and hopefully that number grows by Saturday. If you have not signed up to participate in the Joe Davis 5k/10k I encourage you to do it to support a great cause. It’s not too late: https://joedavisrun.racesonline.com/
YHC will keep this simple since there is an event preblast already. There are (3) challenges for you … all will result in a ‘punishment’ of 10 burpees from me, and a little bit of dough for charity. Both indisputably positive things from your standpoint. They are as follows:
*Mary Lou and Bolt will be honoring Challenges #1 and #2 for The Fort and Subway will be doing a derivation of Challenge #3 for the 10k, all for a good cause.*
For Challenges #1 and #2, please post in the comments below whether you have successfully completed it or not (and your time) so YHC knows to honor the penalty(s). For Challenge #3, YHC will see the results posted online under F3 Nation Team. YHC won’t guarantee the burpees will be on Facebook Live (unless someone else wants to video it), but guarantees all burpees will be completed immediately after a Saturday post the week following. YHC will tally the total up, and deliver on the burpee penalties and donation in honor of Joe Davis. Honor system rules of course… and as men of F3, honor is at the top of the importance list.
Have a great race all, thanks for supporting the Joe Davis Run for Recovery, and good luck (on #1 and #2).
~ JRR Tolkien
NM:
As always great work by all of the PAX today. YHC enjoyed having today’s group, and getting back to doing bootcamps with the boyz now that Kiawah is done… and all the running that was required in training. Beauty of HIIT is that there isn’t a lot of room for rest, and you have the ability to push yourself as hard as you can / want to without being hindered by the Q, a partner, or anything else but yourself, kind of like my other favorite workout style the AMRAP. It wasn’t a team competition today, but there were 4 teams of 2.
FREHLEY’S COMET TRUE HOLLYWOOD STORY: This may take a while….apologies. But, First the positives… because there are only a few… Frehley’s is a 52yrs old grown @$$ man that can still post at any AO in town, and he isn’t close to being dead (though he could be from his drinking habits). His boyish looks might deceive anyone into thinking he is in late 30’s but the dude is OLD… don’t judge a book by it’s cover. So Frehley’s first comes up to me at the start of Fat Camp today and immediately calls me out, for my including him in the BRAVE Backblast (shameless plug for sick backlist here: http://f3nation.com/2016/12/24/the-brave-bb-were-gonna-need-a-bigger-deck/ . “Hey Tolkien so I was gonna show up to The Brave AMRAP Friday, but I was so sick… blah, blah blah…” YHC didn’t want to hear the excuses. Frehley’s is normally a Brave regular, but he wasn’t there and not for a good reason. Word on the street was that Frehley’s is also a regular at another one of Charlotte’s finest establishments, Club Nikki by the airport. On a Thursday night the dude was dancing & lapping and lapping & dancing till 3am in the morning, making it rain with dolla bills, and making it mist with his signature flatulence. It was out of control. He was even doing pull-ups and partner-carries in the champagne room! Then at 3:30am it starts getting real hot and one of the dancers snags Frehley’s hand towel that is somehow still tucked into his belt, although mightily wrinkled from a long night’s work. Frehley’s gets into a huge scrum with the bouncers, and the smoke machine goes wild. Frehley’s snags what he believes to be his towel and exits the building before the cops come. No-one takes the towel from Frehley’s man! Frehley’s makes it home, puts an ice pack on his head wrapped in his towel and goes to sleep… missing The Brave. Frehley’s has been off work and would have come to Foxhole Monday but it was cancelled and has been nothing but a homebody for a few days. Anxious to get out in the gloom after chilling around the house, Frehley’s shows up at Fat Camp today and does a very solid job at the workout and works up a pretty good sweat. As the sun starts to come up, the PAX notices that Frehley’s is wearing something on his head… some leopard skin looking thing holding back his Nick Nolte like hair. The dude had been prancing around in aka ‘Starr’s’ leopard print thong, which he had mistaken for his towel, on his head for the past few days!!! Photo here: https://www.etsy.com/listing/156592364/mens-leopard-animal-print-thong Of course at the end of the workout it falls off, and the General was the only one stupid daring enough to pick it up and return it to Frehley’s. You can’t make this up folks… Let’s start a GoFundMe account to raise $4 bucks for a new headband for Frehley’s … please!
ANNOUNCEMENTS:
YHC wishes each and every one of you a safe and blessed Happy New Year to all of you and your families.
SYITG ~ JRR Tolkien
Well, If YHC had one movie quote to describe The Brave workout Friday, it would be:
“We’re gonna need a BIGGER BOAT DECK!” – Movie JAWS …. (that’s what she said).
SUMMARY:
Thursday night, YHC didn’t get much sleep… WEIRD dream after WEIRD dream kept on popping into my head, with one of the stranger being a memory of YHC’s ancestors from China, who coincidentally had the same names as the pilots in the Asiana Flight 214 Crash last year… check this out: https://www.youtube.com/watch?v=L1JYHNX8pdo . Call YHC superstitious but this dream meant something… but what? Then a great beautiful cuddly and intelligent Panda appeared to Tolkien in the next dream to translate…. The Great Panda (we’ll call him “Po” #KungFuPanda) said, “Little Panda, if only 2 PAX show up to your Brave Q after all marketing efforts, the numbers will be ‘Wi Tu Lo’. If Fireman Ed can’t get enough oxygen in the stairwell, he will fall down the stairs and you will hear many ‘Bang Ding Ow’. If you don’t mark the course off with orange cones there may be ‘Sum Ting Wong‘, and if more than 30 PAX show you will be screaming ‘Ho Lee Fuk‘ in disbelief…
The next morning… 33, yes THIRTY-THREE men of F3 Nation from 7, yes SEVEN, different areas (SOB / A51 / Indian Land / Union County / The Fort / Metro / MECA) traveled down to Ballantyne for The Brave Muthaship Simulation Parking Deck AMRAP workout and and shirtless JRR Tolkien could be heard for miles screaming his great Uncle’s name at the top of his might “HO LEE FUK!!!“… just as the Great Panda had forewarned. (Yes, YHC is an idiot… but please read on)
Honestly, YHC had no clue how many men would post to this kind of workout… a parking deck AMRAP with nothing but elevation, right before the holidays. But, YHC DID know, that whomever did post would serve themselves a self-inflicted beatdown and walk away a better man for it. So whether it was to pay your respects to the Muthaship workout (R.I.P.) that died 6 months ago, because you came for the “Tolkien Pity Party” as Voodoo labeled it, were a Brave regular, or took the pre-blast (http://f3nation.com/2016/12/20/the-brave-preblast-how-mentally-tough-are-you/ ) to heart and wanted to prove to yourself your Mental Toughness level was high, it was great to have you this morning, and YHC truly appreciates your attendance and the support today.
One last thought… then on to the shenanigans. The Brave workout is designed to be THE toughest SOB workout, heck many claim it’s one of the Top 5 toughest workouts in all of F3 Nation, and you’ll hear no disagreement from YHC here. But what really makes a workout tough is not the AO, Q, region, etc. It’s your individual ability to push yourself to the limit when it’s that time… which requires, the theme for the week, MENTAL TOUGNESS. Truth is, we all HAVE to be mentally tough to do F3. It starts with waking up a ~4:15am in the morning to deliberately work out in the rain & cold when 99% of everyone else on the East Coast is sleeping. To be completely out of shape, and not give a $h!t that others may be obviously thinner, faster, or stronger, but to know that YOU will be like that person if you keep up the hard work. To step up and lead other men first at a workout, then a site-Q, organize a coat drive, a road race to end addiction, collect hundreds of turkeys to hand out to the community, or raise money and collect toys for charity. Or in COT to humble yourself before GOD in front of other men, and pray that he will use us to do his good will. So the question of “How mentally tough are you?” was already answered in my mind be fore the workout even started… we men of F3 Nation are ALREADY MENTALLY TOUGH!
THE THANG:
This time, we’ll run this SOLO
1) 5:15am START: 25 chest-to-ground burpees in Vine parking lot
2) Sprint to lowest level of Ballantyne Village Parking Deck : 40 Hip Slappers (20 each side)
3) Run all levels up to top of deck alternating BACKWARDS RUN FIRST on first ramp, then FORWARDS RUN on next.
4) Down the staircase on the LEFT (farthest from Movies), and CLIMB DOWN & UP STAIRS 3X (210 steps = 12 flights) – use the OUTSIDE lane going UP, and INSIDE lane going down
5) At top of the deck: perform 5 BURPEES + CRAB WALK the straightaway + 5 BURPEES (head towards the stairwell closest to the movies)
6) Down the staircase on the LEFT (closest to Movies), and CLIMB DOWN & UP STAIRS 3X (210 steps = 12 flights) – use the OUTSIDE lane going UP, and INSIDE lane going down
7) Back down staircase to the bottom, run to the TOP of the grassy hill you initially ran down and start step #2 again. That’s 1 Lap… how many can you complete? #REPEATO #AMRAP #YOUvsYOU
8) 6:12am – stop wherever you are and head back to The Vine parking lot for COT, and Virtual Trophy Award presentation.
NAKED MOLEY:
That’s a wrap! Everyone got in 4-5 laps of this behemoth which would amount to 100+ levels of stair climbing and backwards running. Then add in two of the most un-cheatable hardest exercises in crab-walks and elevated hip-slappers. VT# goes to Thin Mint with a close 2nd Fishwrap… although both are too modest to tell us who really won, and no-one else was in sight either. Most everyone got to cross each other on the course today, and while it was a lactic acid leg party, there was time for good fellowship and no-one was left behind. A few musings:
BONUS…HOLIDAY HATE MAIL:
Bunker said his vagina foot was swollen from three days of posting and also needed to shave it … his HEAD you sickos! YHC understands because one of those was a 45min boot camp, so his non-muscles were probably in total shock. Since Bunker wasn’t there, naturally Tuck didn’t show #solidarity. There would have been excessive screeching, scratching, and slapping going on in the Mr. Bean vs Strawberry matchup, but neither could agree to the location of the showdown, Bean wanting it in his fartsack and Strawberry wanting it at a FIA AO. After HC, Haggis decided he’d play Uncle Scrooge and said BAH HUMBUG! to The Brave despite living less than 800 meters from the parking deck. He was later seen doing derkins on the second floor of the Sara’s YMCA in his native kilt showing his ‘Stone Man Rocks’. Goonie scared the $h!t out of the chatty Gump on Slack telling him The Brave was the toughest workouts he’s ever experienced, which caused Gump to skip town and impromptu vacation with the self-proclaimed “slow and chunky”, SOB Nantan, who works at a major accounting firm starting with P and ending in WC, who raises chickens & HATES AMRAPs, who is terrified of snakes, and who for privacy reasons will remain confidential and unnamed. Anyone been to a famous wax museum lately? Dolphin was asked to post, and YHC thought he just might… but in the last minute committed to his go-to holiday workout, 12 Days of Christmas Eating. Another old fart, Frehley’s Comet, is normally a regular at The Brave, but thankfully he was not present today… after all… can you imagine what the stairwells would have smelled like had he been there #gaschamber #deadbodieseverywhere.
ANNOUNCEMENTS:
Merry Christmas and Happy Holidays to you and your families. God Bless F3 Nation! It’s been a great year getting to know ALL of you better and looking forward to a greater 2017. If you would like YHC to Q a workout at your site, even if not SOB, hit me up! That will be a goal for 2017 to connect with more PAX across different regions.
Sound off with any omissions/corrections although the accuracy of this backlist should be spot on.
SYITG ~J.R.R. Tolkien
F3 stands for Fitness, Fellowship & Faith. We train our BODIES for Fitness daily by doing merkins, monkey humpers, and mary during workouts. We train our HEARTS in Fellowship by investing in each other and challenging each other to be better fathers, husbands, and friends. And we train our SPIRIT in discussions about Faith and serving a greater being/purpose than ourselves. Each of these three facets of F3 share something in common… they all require a high level of MENTAL TOUGHNESS to achieve success in them. The correlation is simple, the STRONGER your mental game is, the better chance you have to achieve these goals (all goals, really). The WEAKER it is, well, leave it to lady luck to take you to where you want to be. So before we put a lid on 2016, YHC has one question for you…
But save your answer… Don’t tell me, YHC doesn’t want to hear it. In fact don’t show me either, YHC doesn’t need to see it. But do YOURSELF a solid and answer the question for yourself… How MENTALLY TOUGH are you? When’s the last time you pushed yourself to the absolute limit in a F3 workout without needing a Q to motivate you? Do you have the mental fortitude to meet the ambitious goals you have set out to achieve in 2017 or do you expect them to just happen all by themselves?
The phrase “mind over matter” means the ability to use willpower to overcome physical problems. After all, it’s proven the brain controls the muscles. YHC isn’t the only one to believe it. Read this:
SO WHERE IS YHC GOING WITH ALL OF THIS? It’s simple… Friday @The Brave this week isn’t about who’s the fastest, fittest, or strongest, it’s about the opportunity to measure where YOUR mental toughness is, providing an arena for the challenge (Ballantyne Village Parking Deck), in the best workout format for a test, the AMRAP (As Many Rounds As Possible). With the AMRAP it’s YOU vs YOU, and you’re not limited by anyone else’s desire and abilities, but your own. Too easy? … Push yourself harder. How bad do you want it?…Only you will know.
This Friday @ The Brave happens to be the 6-month anniversary of the decommissioning of the TOUGHEST workout in all of F3 Nation, Metro’s “THE MUTHASHIP”, an AMRAP 12 story parking deck workout crafted to develop/test mental toughness. Some of you probably have heard YHC rant about that 12 story concrete behemoth of a parking deck that lured men of all regions Uptown every Monday. YHC won’t rant anymore about it… you can read the link to the BackBlast from the last time we did a workout like this here: http://f3nation.com/2016/06/29/the-brave-tribute-to-the-muthaship/
We’ll simulate The Muthaship workout as best as possible in the 4-story Ballantyne Village Parking Deck this Friday. YHC did this workout in the Summer on the 1yr anniversary of YHC in F3 Nation, and 6 months later we’re doing it again. Pebbles called it the toughest workout he’s done in F3, Frasier liked it so much he requested we run it back in cooler weather, and everyone else hated it so good. YHC aims to please so it’s baaack.
This time, we’ll run this SOLO… (unless you really miss the 3X partner carries up the hotboxes staircase)
1) 5:15am START: 25 Spartan-style chest-to-ground burpees in Vine parking lot
2) Sprint to lowest level of Ballantyne Village Parking Deck (enter down the steep grassy hill on the left leading to the base of the parking deck, not through main car entrance): 40 Hip Slappers on garage wall (20 each side)
3) Run all levels up to top of deck alternating BACKWARDS RUN FIRST on first ramp, then FORWARDS RUN on next.
4) Down the staircase on the LEFT (farthest from Movies), and CLIMB DOWN & UP STAIRS 3X (210 steps = 12 flights) – use the OUTSIDE lane going UP, and INSIDE lane going down… just like driving around 485
5) At top of the deck: perform 5 BURPEES + CRAB WALK the straightaway + 5 BURPEES (head towards the stairwell closest to the movies)
6) Down the staircase on the LEFT (closest to Movies), and CLIMB DOWN & UP STAIRS 3X (210 steps = 12 flights) – use the OUTSIDE lane going UP, and INSIDE lane going down… just like driving around 485
7) Back down staircase to the bottom, run to the TOP of the grassy hill you initially ran down and start step #2 again. That’s 1 Lap… how many can you complete? #REPEATO #AMRAP #YOUvsYOU
8) 6:12am – stop wherever you are and head back to The Vine parking lot for COT, and Virtual Trophy Award presentation.
*This time YHC will provide ORANGE CONES to help since these steps are soooooo complicated*
YHC hopes to see you all out there Friday. Hope you and your families have a very Merry Christmas.
YHC should have seen it coming… it was all too obvious. It all started a few days earlier at HDHH (yes HDHH is still happening).
Actual Conversation…
JRR Tolkien: “Hey Thin Mint, how you feeling? You gonna be able to Q Stonehenge this Saturday”
Thin Mint: “I am going to try… but I dunno my calves are still not right.”
Mighty Mite: “Are they sick? You’re talking about farm animals like the kind Madame Tousseau raises right?”
Thin Mint: “No Mighty, btw those are chicks. I was talking about different kind of calves… like the exercise calf raise? Not the baby cows.”
Mighty Mite: “Oh… nevermind. That’s boring. Hey bartender, can I have a glass of milk? Eat more chikn!”
Fire Hazard: “Hey Tolkien, if Thin Mint can’t go, I’ll co-Q with you Saturday”.
JRR Tolkien: “Very kind of you Fire Hazard, I’ll let you know. So long as Mr. Bean doesn’t Q Stonehenge we’re all good”
Friday midday rolls around, and YHC is a bit late on Twitter marketing thanks to a busy day at work (which has been CRUSHING YHC lately). YHC calls Thin Mint and it’s a no-go for Stonehenge Q, which is all good, since my boi Thin Mint is the man… and needs to get healthier to smash Kiawah Marathon and Spartan Race Series next year #admittedmancrush. The next call goes to Fire Hazard to pick up the Q as he volunteered at HDHH, but apparently in the span of two days has had enough of Einstein Bagel, can’t turn down Chik-Fil-A, or just flat out lied to me about wanting the Q at HDHH. YHC got some kind of excuse sounding like, “Oh sorry JRR, I’m watching the Teletubbies with my kids from 5:30am-615am so I can’t make it.” SMH! No problem… no need to cover up the personal invite to some other SOB site. YHC gladly picks up the Q, in fact come to think of it, YHC hasn’t Q’d a workout for some time. Blame it on Kiawah Marathon Training, blame it on MAF, blame it on One-Niner’s constant fat shaming of YHC, all of the above. Heck YHC hasn’t even finished writing the 24HR Ragnar Trail Relay backblast yet! (at this point YHC waiting to make it preblast for next year’s event)
After giving it some thought YHC came up with the idea of Segment Hunting many of the notorious Strava segments near The Vine… Bagpipe Hill, Ben Nevis, Soul Crusher, The Bull Ring, Rushmore, and more to declare new Strava crowned champions, and take down Frazier’s records, if it were even possible. F3HotTub Co-Site-Q Mario even hit YHC up on Slack claiming he was a HC, and might even bring his brother-in-law. Fahvra usually shows up and would definitely be game. The plan was perfect.
Saturday Morning rolls around, and YHC pulls into the Vine Parking lot to see more than a handful of cars parked in the lot, some familiar ones, and then a white sedan with steamed up windows (more on that later). YHC plants the F3 Hot Tubs shovel flag, still wet with bubbles, and we’re ready for Showtime! But wait, YHC looks at his wrist to see what time it is and NO GPS WATCH! ^$%#$&^%&%^!!!!!!!!!!!!!!! Forget keeping track of time, how will YHC become Segment Champ without the results put on Strava! Tears were falling from YHC face faster than when I saw the video of a panda rescue the day before. Suddenly, Bunker, Gumbo, Tuck, Mighty Mite, Goonie, Outback all emerge from their vehicles in The Vine parking lot, and I’m like… ‘BOO YEAH!’ the power of JRR Tolkien marketing in full-effect, since YHC got some DaVinci regulars and even the co-site-q to post. WRONG! All of those clowns were going to do a pretend obstacle course race, known as the “Tough” Mudder. C’mon fellas… step up and do a color run or bubble run or something that’s timed! YHC was so pissed at the headfake, that I kicked them out of The Vine Parking Lot to park somewhere else and they obliged to keep from getting their cars keyed. I hope the electric shockers got stuck on their weenies at Tough Mudder #somuchhate.
Now, back to that white car parked in the front of the lot. At first YHC thinks it’s Mario’s… It’s not. Mario pinged me on Slack saying he was going to HC and even EH his brother-in-law, but after a short long night with his girlfriend PALMela HANDerson playing a game of 5-on-1 pocket pool…. Mario was worn out, and a no show. YHC starts giving the lengthy disclaimer when a lady steps out of the passenger door of the white sedan, walks around the back of the car to the driver side, then seems to pull up her sagging pants before opening the driver side door. YHC is trying to figure out what to do since another A51 workout did have several women participate in the workout a few months ago. At PAX request, YHC calls for some quick Freddy Mercury followed by some slow Rosalita in the parking lot to see if we can shake them pants off… NO… WE DIDN’T DO THAT. STOP! Not sure what was going on in that car but we stayed away… on to the workout:
Thang-a-ma-bob:
Holy Moley:
Panda’s Prolific Pontification:
Maybe it’s me, but YHC sees less and less PAX out on Saturday mornings to post and thinks it’s dissapointing. YHC loved the days of ~20 person coffeeteerias where it looked like we rented Einstein Bagel out for a private party with no strippers. If you’re a regular, then disregard and great work showing up in the gloom to make yourself and everyone else around you better, and just to hang out to do life for an hour + some coffeeteria with some Brothers. But if you ARE one of the guys who hasn’t been posting, why is that? Saturdays there are two GREAT options in SOBland Stonehenge @ 6am & DaVinci @ 6:30am, plus a number of others in A51 / Indian Land / Union County. For you newer PAX, show up, get better, meet some new friends, and chat over a cup of joe after. Some of YHC best friends have come from a simple hour workout and 20min cup of coffee. YHC doesn’t care WHERE you post so long as you DO post. Yeah it will be colder, but your nipples won’t freeze… and if they do, likely they will thaw, even if they fall off. Yeah it’s early, but you’ll be home before the rest of your family is really awake and certainly before kids sports. Stop with the excuses, and make it a point to show up and exercise your body, mouth, mind, and soul on Saturdays. Hope to see you out there.
Announcements:
SYITG ~JRR Tolkien
Workout Summary
Appreciate all the PAX that showed up for the virgin Q. The first of many. I think this time @jrrtolkienF3 was kidnapped on his morning prerun. He would never miss a #flintcommitment. His absence only made us think about calling Liam Nelson to chase down the kidnappers…nah. The rest of the Flint committee was off.
The Thang:
Theme of the day… Death by “11”s
Warmup:
Workout:
Cool down:
Moleskin
A good group of PAX for the virgin Q. Wasn’t too many to keep up with. Voodoo flaunted the 60lb KB. Argonaut lapped most people, it wasn’t even close. Marlin needs a new clock.
Announcements
*Backblast posted verbatim by JRR Tolkien on behalf of Flint… SMH*