7 PAX assembled in the great outdoors for the latest edition of F3 Pokey.
No disclaimer, no music and no devotional but we were ready nonetheless for:
Dynamic Warm-up consisting of walking butt kicks, toy soldier, hip rotations, knee ups with a twist and low slow squats. Most kept their shoes on in the parking lot this week.
Various stretches held for 1 minute and 10 seconds (a new Pokey record) concentrating on calves, hamstring and IT band.
2 of the PAX went on a 2 mile pre-ruck. They found their way back by leaving bread crumbs so they were on time.
The downside to that plan was that it drew birds. One bold bird was not impressed with the flexibility of some and promptly laughed at us all.
Apparently we attracted something other than a bird. A car drove into the parking lot, stopped at an angle, across a few spaces with a direct view of all of us. After a few minutes the car left. I guess he was done.
Next week Bounty Hunter takes a ride on Pokey as our Q and the following week F3 brogi himself Wingman is in charge. Coming soon Fraiser will take the helm.
Thank you fellas for helping up and One-Niner for taking us out.
As always, humbled to lead a great group of men.
Over the past few months at least 2 PAX in our region have been effected by someone close to them committing suicide. From August 2011 until August 2012, I struggled with suicidal thoughts. For me it was the grace and hope of Jesus Christ that got me through that dark time. So if you or someone you know is struggling in that area too, there is HOPE.
As men of F3 one of our tenants is that we strive to be #HIM (high impact men). So here is my challenge to all PAX:
Take 20-30 seconds to share a struggle that you were able to overcome in a COT. Share your HOPE.
It could be a struggle with your career, kids, marriage, alcohol, pornography, depression, anger, addiction, relationship, etc. And then take it one step further, post it on your regions private GroupME or Slack channel with the hashtag #f3hopechallenge. Cross the finish line when you make yourself available to talk to another PAX one-on-one who is struggling with the same thing right now.
If you have struggled with it, there are those among us who are struggling too. The hope you declare, just may be the hope that another PAX needs to hear to help him through his dark time.
This challenge will run until the end of September. That is when I turn 50. Without hope I would not have seen this milestone, I would be dead.
Here is a suggested format for COT:
I struggled with (fill in the blank) but I overcame it by (fill in the blank). So if you or someone you know is struggling with that too, there is hope. Reach out to me if you like to talk further.
Here is a suggested format for regions social media:
I struggled with (fill in the blank) but I overcame it by (fill in the blank). So if you or someone you know is struggling with that too, there is hope. PM me if you like to talk more. #F3HOPEchallenge.
11 PAX arrived this morning at Pokey to find a bright building and an advanced lesson in stretching and flexibility from Whiplash.
He provided the theory behind making sure that your body was warm prior to stretching and helpful tips on keeping and maintaining flexibility all while providing the Pokey faithful with a routine of dynamic stretching targeted to loosen up the calves, hamstring, and IT band.
It was a very active morning at Pokey.
Elevation Church is holding its annual staff advance at the Blakeney Campus today so the building was brimming with activity. They are expecting 400 to arrive so there were several people going in, out and around the building getting ready. I am sure they were wondering what a bunch of old men were doing on some broga mats in front of the building at 5:45am.
Not often at F3 do we get an audience filled with skinny jeans, balloons, a large tent and offer of donuts.
Two ruckers lost their way in the neighborhoods near the AO and arrived shortly after we started.
Many PAX sprinted to their cars to find towels after Whiplash announced needing ropes, towels or partnering up.
It is Fraiser’s birthday today and Bunker just came down from a 2-day sugar high celebrating his birthday.
Wingman is on Q August 22nd.
Sing up for The Crane Relay.
Thanks for taking us out Bounty Hunter.
9 PAX met outdoors for the latest edition of F3 Pokey.
There were the Pre-Runners (Fleetwood, Goonie, Bratwurst), the Ruckers (Mad, One-Niner) and the walkers (Paper Jam and Haggis) the rest showed up for the stretching.
Without a disclaimer, we laid out our Broga mats on the sidewalk and headed to the parking lot for dynamic stretching.
We returned to the mats to hold each stretch for 1 minute concentrating on calves, hamstring, quad, groin, adductor.
This time I did not forget the devotional:
The Journey to Obedience
Verse: Genesis 12:1-9
If you’ve ever seen the U.S. Air Force Thunderbirds air demonstration team, you’ve witnessed firsthand the incredible capabilities of the F-16 fighter jet.
The F-16 was developed to act as a support weapons system for the U.S. military’s larger and more expensive fighter aircraft, the F-14 Tomcat and the F-15 Eagle. Blindingly fast and agile, the F-16 Fighting Falcon carries out a wide range of air-to-air and, with its heavy bomb load capacity, air-to-ground missions.
Of course, whether in a show or in combat, an F-16 requires one vital element to be effective: a pilot who is in complete control. Despite its whiz-bang technical capabilities, without a pilot in control an airborne F-16 would either fly uselessly in a straight line or spiral out of control. Either way, a devastating crash is inevitable.
Similarly, if you possess every gift imaginable but don’t allow God to guide you in using those gifts, you could very well become useless. Or worse, you might spiral out of control and crash. As the ultimate “Pilot” of your life God can do amazing and remarkable things.
Imagine what might have happened if Abram (Abraham) had set out on his own way instead of taking the journey God had set before him. Ultimately, Abraham willingly left behind everything and everyone he knew to follow God’s will. Yet as a direct result of his obedience Abraham experienced God’s blessings—and the rewards were greater than he could ever have imagined.
God desires the same for you. When you begin a relationship with him, he calls you to leave behind what’s comfortable and familiar to set out on a journey filled with wonder, blessing and the promise of a new life. On your journey to obedience you’ll leave behind old habits, old attitudes, old sins and old ways of thinking. Yet the blessing that awaits you is greater than you can begin to imagine.
When you allow him to guide you, God offers not only a full and satisfying journey through life but a home for all eternity. Like that F-16 pilot, God is ready and willing to take all of your potential into his skillful hands and use it to fulfill his ultimate mission.
Thanks for taking us out Chopper and always humbled to lead.
4 PAX came for more of Pokey.
This week we focused on holding each pose for 1 minute.
Dynamic stretching followed by poses that concentrated on calves, hamstring, quads, and IT band.
No music or devotional. Clearly a Q fail.
Thanks Bevo for taking us out.
17 PAX (including 1 FNG) some with running shoes others with boot camp shoes, most showed up extra early to welcome YHC back to The Matrix. After a disclaimer that would make Mermaid proud, we were off to the back parking lot for:
SSH X15, IW X 15, Merkin 5 OYO, LSS X 15, Merkin 5 OYO.
From the back parking lot, run to the rock pile for 15 curls, 15 shoulder press. Then run to the front playground, climb over the rock wall for 10 reverse chin ups. Upon completing, run to the track and take a lap. At each ¼ point perform 5 burpees. When finished, run to the back playground for 10 derkins and 10 incline merkins. Run to the boats (where the tree stumps were once located) 15 dips, 20 total step ups. Return to starting point at back parking lot for mary waiting on the six.
Rinse and repeat in reverse.
Then four corners of merkins in the back parking lot using the traffic islands as the corners. Regular, wide arm, hand release and diamond. Each x 15.
Rinse and repeat in reverse.
Mosey over to the field. Line up facing McKee Rd for field of plank. Lunge walk until YHC calls a plank and perform plank. Regular plank, 6-inches, elbow plank, right arm high, left arm high, finish with 7 Makhtar N’Diaye.
This was sort of a homecoming for me. The Matrix was scheduled to be my first workout in F3. However, it rained that morning so my first post was at Bagpipe the next day, But I became a regular at The Matrix for the next 2 years and developed good friendships with the PAX who were also regulars. Then I got into this running thing and somehow ended up the site Q of Blakovery. Pop Tart pinged me the night before wondering if I was going to show. Good thing he didn’t wait until the last minute.
In planning the weinkie, I knew I wanted to take a tour of the AO. Some things changed: no more cinder blocks or tree stumps, others remained the same: seeing Squid, Joker and Huggie Bear on Monday morning and then a surprise: having to yell “car back” during the COP because a lone vehicle was parked suspiciously in the back parking lot and decided to leave once we arrived.
As usual, Squid, Joker and Laronda were out in front and there was a lot of whining from Pop Tart.
Great work by Dirty Bird, Wham-O and FNG Red Riding Hood.
Speed For Need has expanded to bikes: Here is the link: https://youtu.be/CW211bXQNBM
Thanks for taking us out Squid and it is always humbling to lead such a great group of men.
10 PAX shook off the Monday morning blues with a 5 mile run and stretch at Blakovery this morning.
Here is the route:
Some observations from this mornings edition of Blakovery:
-Bratwurst was early but still no disclaimer.
-Tuck is on the verge of losing his Italian card. He had a family reunion without Cannolis. If it is discovered that the event was without gabagool or he is eating at Olive Garden, it is probably over.
-Depth Charge easily covered 6 miles circling back to make sure I was not lost.
-There may have been 2 HCs for the SOBLand/Area 51 Crane Relay on Friday, October 26t. See pre-blast http://f3southcharlotte.com/2018/07/14/the-crane-relay/ Contrary to earlier reports, YHC was not one of them.
Thank you for taking us out Tuck and see you all next week.
7 PAX learned about flexibility and some found their kryptonite at the launch of F3 Pokey.
We began the workout with some dynamic stretching to warm up the leg muscles for better stretching. Line up at the curb and face the parking lot: (1) walking butt kicks, (2) walking knee ups with a twist, (3) over the gate, and (4) toy soldier.
Calf Stretch by placing heels on parking lot and toes on the curb so your feet are at an angle. Then move to the small trees in front of the entrance to the church and place your toes on the brick edging and let your heels down to the ground.
To the broga mat for a series of stretches designed to target the hamstring, quads, IT band, adductor, groin and lower back.
Finish with a: DEVOTIONAL:
One of the best ways to get rid of discouragement is to remember that Christ is coming again. The most thrilling, glorious truth in all the world is the Second Coming of Jesus Christ. When we look around and see pessimism on every side, we should remember the Bible is the only Book in the world that predicts the future. The Bible is more modern than tomorrow morning’s newspaper. The Bible accurately foretells the future, and it says that the consummation of all things shall be the coming again of Jesus Christ to this earth. If your life is dismal, depressed, and gloomy today, Christ can turn those dark clouds inside out. The sunlight of His love can still shine into the darkest part of your life.
Longing to see Your face, Christ Jesus, I rejoice in the anticipation of Your coming
This was the inaugural launch of F3 Pokey. It is designed to help runners (#notarunner) and other PAX avoid injury by gaining flexibility. The concept for this AO was started about 2 years ago by Swiss Miss and High Tide in Area 51. That AO, which is located in downtown Matthews, is aptly called Gumby.
I have been a regular attendee at Gumby and enjoyed pre-runs with Madison, Arena, Lois, and once with Stone Cold and Geraldo (I discovered that Geraldo could run faster with his ruck than I could without one). I learned a lot of great flexibility exercises from all the men who led Gumby.
But it was time to import Gumby to SOBLand. There were several SOBers making their way to downtown Matthews but others who wanted to attend but could not make it there and get back in time for their morning routine. So it was providential when Bunker explained his new marathon training program that left Wednesday as an “off” day and others were recognizing the benefits of stretching after Blakovery.
We have kept a similar format-no running, only stretching and flexibility exercises and end with a short devotional.
We added our own twist by going outdoors, incorporating dynamic stretching movements and music is optional.
Originally this AO was planned to run until October. We will gauge the interest and participation and evaluate then.
I appreciate all the encouragement and support from the PAX, our Nantan Thin Mint, and the leaders of Gumby.
It was great to see BeBo back at an F3 workout after battling injury.
And Superman aka Haggis struggled greatly with some of the moves and his lack of flexibility threw his form off. Think Chelms.
Thank you Chopper for taking us out and thank you for allowing me to lead.
It was another soupy summer morning and 7 PAX gathered at the fountains of Blakeney Shopping Center for our 5 mile Monday run. It was 5:15 and we were about to leave until we saw the silver bullet carrying Bratwurst. With a spring in his step and no disclaimer he passed the baton to YHC to choose the course. It was time for the PJ route, so we were off.
Up Rea Rd towards Stonecrest, make a left on Williams Pond, left on Elm St, past the Morrison YMCA, left on North Community House Rd, left on Ardrey Kell and back to launch for stretching by Paper Jam.
We enjoyed a guest appearance from General this morning. He was a little confused when we told him he did not have to swing a kettle bell, do 100 pull ups or use any other gear except a broga mat.
Fraiser and Bratwurst have clearly defined a recovery run as an under 8 minute mile as they were out in front with Fleetwood, Enron and General not too far behind.
While performing the broga butterfly we discovered that Fleetwood can place his knees and thighs on the ground. Accused of being a Brogi, he was kind enough not to face the rest of us while he was showing off his flexibility.
Thank you General for taking us out.
With our fearless leader DR the torch was passed to Bunker to pick the route and get us started. Two things were guaranteed, (1) Bunker would arrive before 5:14 and (2) we were running the hills in Ballantyne. Gumbo appeared in the gloom in his Superman shirt, so he was the natural choice to lead the fast guys and Bunker covered the 6 and with the plan in place it was time to get started:
Up the long gradual hill of Adrey Kell Rd, past Lorenzo’s Pizza and make a left into the neighborhood across the street. Find all the hills and valleys and come back out on Community House Rd make a right and back to launch.
Here is the route fancy watch style: https://connect.garmin.com/modern/course/17990484
Great to see Jello make his Blakovery debut. He had been hinting at coming out for about a month. He picked a great Monday to start, with probably the toughest route we run. This is the Bizarro route for Blakovery. Almost all the other routes are relatively flat. This was a great Monday morning jolt. Thank you Enron for taking us out and what a great way to start Monday.