On June 6, 1944 – the day Allied Forces stormed the beaches of Normandy to begin the liberation of Europe from Nazi occupation.
Allied airborne forces parachuted into drop zones across northern France. Ground troops then landed across five assault beaches – Utah, Omaha, Gold, Juno and Sword.
* D-Day was the Largest Invasion by the Sea in History
* More Than 150,000 Troops Landed on 50 miles of Beach on D-Day
* 7 Days After D-Day More Than 300,000 Troops Had Landed
* Over 2,400 American Soldiers Were Killed on Omaha Beach on D-Day
* More than 4,000 Allied Soldiers Died on D-Day
Today, we honor those brave men and the tremendous sacrifice they made to protect our freedoms.
#DICCS
(Disclaimer, Cell Phone, CPR, Safety)
#Warm Up
Lap around the ball fields
#The Thang
Utah
77 Merkins
77 SB Squats
1 Lap
Omaha
77 LBCs
77 Rev crunches
1 Lap
Gold
77 WWII Sit-ups
77 Jump Squats
1 Lap
Juno
77 Man Makers
77 Lunges
1 Lap
Sword
77 Turkish Getups
77 Carolina Dry Docks
1 Lap
#Mary
Homer to Marge x 5
#Moleskin
12 Pax decided today was not the day to fartsack. Pursuit was their weapon of choice to attack the day. Wise choice gentlemen… wise choice.
The deal:
#DICCS given
Basic plan was disseminated and we were off.
#The Thang
With just enough time to get back we gathered everyone up and headed down Hudson Mill to the trails and took the trails back to the clubhouse.
#Moleskine
Super bad storms were blowing up the area all day so no-one really knew if this workout was gonna run today. YHC showed up and stopped the rain. Don’t worry, we found all the puddles and mud. I wasn’t going to let the rain go to waste.
#DICCS
#Warm Up
#The Thang
Mosey to the top of the hill for:
Mosey to the parking for:
#Mary
Audible to stretching for the last minute or so.
#Moleskin
Always an honor to lead the men and 2.0s of Waxhaw. Great effort out there today by everyone.
Amazing weather for chasing your inner werewolf. Lets get to work.
#DICCS
(Disclaimer, Cell Phone, CPR, Safety)
#Warm Up
Mosey around front parking lot then back to the back parking lot to circle up and warm up.
#The Thang
Line up at the bottom of the hill for ladders:
Ladder 1 – 10s:
Run back around front for:
Select one half of one of the sections and line up in the parking lot
#Mary
#Moleskin
Since this was Q School this won’t be your normal Backblast. But you should read it anyway.
#DICCS
(Disclaimer, Cell Phone, CPR, Safety)
#Warm Up
No real warm up this morning. It was cold so most pax warmed up in place while we started going over what is involved in Q’ing an F3 Workout.
Overall an extremely informative session and a nice refresher for me. The material covered will be super helpful for all those that have not lead a workout yet.
#Moleskin
Many thanks to Chastain for putting on a great Q School and it was nice meeting so many new (to me) pax.
F3 is an interesting mix of personalities and I always find that the groups all have similar dynamics no matter where you go to workout. It’s familiar and can make you feel at home when you aren’t. I’ve been in Waxhaw since fall of 2018 but haven’t really planted myself in the F3 community down here. It’s my fault. I haven’t put in the effort and made connections with many of the pax. Everyone I’ve met has been more than friendly. It has been hard for me personally, to make the switch from Harrisburg to Waxhaw. Much like the workout, I need to put in the work. If you don’t see me around feel free to call me out here, on GM or Slack or wherever you see me.
Aye!
9 Hardcore pax showed up this morning to make sure the bus drivers got their day off to a great start.
#Warm Up:
Mosey around the bus lot and back.
#The Thang:
Line up against one island facing the bus lot and far away island. One person will sprint to the far island, do the prescribed exercise and spent back. The remaining pax will remain in line and do their exercise AMRAP until everyone has gone.
Round 1:
Round 2:
Round 3:
Round 4:
Round 5:
#Mary:
#Moleskine:
8 faithful appeared this morning to see what YHC had in store. There was mumble chatter about it being “easy.” And it was. For 3.5 minutes. Here is what UnionCo Pax found out:
Warm up:
The Thang:
Pick a parking space.
First circuit started with 5. Next was 10 and so on until we hit 20. This was a bit tricky due to the first set being so easy. The rest, not so much.
Mary:
Moleskin:
Always a pleasure to lead and workout with the men of Union County. Very strong guys out there and the older guys were killing it this morning. Way to go!
6 strong men showed up in the not-so-bad gloom to show a roofing crew how to REALLY work in the morning. The devastation is as follows:
#Warm Up:
Mosey out and down to the end of the bus lot for:
#The Thang:
Mosey out to the, um, other school parking lot. This one is further away.
Mosey back to the bus lot and circle up for:
Back to the launch point for Mary
Moleskin:
11 of the faithful showed to prove their mettle this morning. Details in all their gory glory are below.
#Warm Up
Mosey for about 0.0001 of a mile. Is that a Hairband 5K?
**10 Burpees inserted into the Warm Up due to someone showing up late. You guys are a tough crowd.
#The Thang
Line up facing the opposite island. 10 Merkins/1 Broad Jump/9 Merkins/1 Broad Jump/ continue to 1 merkin. Turn around and go back. You ALWAYS go back, amirite?
Line back up. 15 Air Squats/10 lunges (5 each leg). Repeat till the end.
Line up. Again. 3 Merkins, bear crawl to the next parking space and 3 more merkins. Repeat to the end. (YHC note – this was a BAD idea. Like really bad. But we’d committed by the time I realized it was going to suck. Oh well.)
Line back up. Again? Yes, again. 10 Air Squats/10 lunges (5 each leg). Repeat till the end.
I think we did J-Lo’s here. 15 count I think.
We gotta get BACK to where we started, right? Suicides will do. Forward/backward – 2 up/1 back.
#Mary
#Moleskin
As always, thanks to the men of Overdrive for continuing to invite me out and putting up with my BS. Much love, guys.
Large group this morning, I’d love to see these kinds of numbers continue. Strong.
Urrbody working hard this morning. Sweat was everywhere.
Out of the gloom appeared 7 men with the will to make themselves and each other stronger. These are the feats of which the bards shall sing:
#Warm Up:
#The Thang:
Mosey out to the parking lot and partner up for:
Partner 1: LBCs AMRAP
Partner 2: Circle around the parking lot islands with Burpkins x2 (2/4/6/8) at each island. 2 Circuits.
Partner 1: Flutter kicks AMRAP
Partner 2: Circle around the parking lot islands with Burpkins x2 (2/4/6/8) at each island. 2 Circuits.
Mosey out to the tennis courts:
Suicides across with 25 Merkins on the opposite side
Suicides back with 25 Reverse Crunches at the end
#Mary
Moleskin:
Very strong work out there by everyone. You are all runners in my book.
I’m pretty sure today was the furthest distance Hair Band has every run. (Probably not, but I can’t resist). You can put that 0.1 sticker on your car now, buddy.
Great #mumblechatter and 2nd F by everyone in the group.
Lots of F3 activities going on this weekend, RLB003, F3 Asheville, etc. Please keep all of our brothers in your thoughts as we travel for our respective trips.
Aye!