It was the land of affordable chicken, it was the place of overpriced bagels. It was the original home of the SOBs, it was new land utterly devoid of hills. It was grit and focus, it was endless mumblechatter. It was pearls on a string, it was suffering in place under weight. It was a glorious sunrise, it was dark, wet gloom. It was the best of marketing, it was the worst pain.
da Vinci (2/9/2019)
One Niner, Cobbler, Escobar, Twinkle Toes, Mary Kay, Dora, Taco Stand, Purell, Teddy, Chopper [R], Mighty Mite, War Eagle, YHC
After some Mighty Mite / Wild Turkey marketing that went over most SOB’s heads (but was still entertaining) and a lack of Bucky (aka the carpool driver), numbers were slightly lighter than usual at da Vinci in spite of all the cars parked in the lot courtesy of an early run crowd consisting of Bunker, Gumbo, Enron, Meatloaf, Woodson and Turkey. Nonetheless, 12 left Chick-fil-a in search of a way to earn our delicious breakfast.
We did lots of merkins on our way up Ardrey Kell to our base of operations for the morning – the parking lot behind Mickey’s Nail Bar. Here we found some lifting rocks and did something like the following:
Round 1 – 20 Curl & Press, 20 Rock Thrusters, 10 Merkin Right Hand on Rock, run a lap (repeat all this 3 times)
Round 2 – 20 Tricep Extensions, 20 Rock Squats, 10 Merkin Left Hand on Rock, run a lap (repeat all this 3 times)
Round 3 – maybe? Actually no. Can’t remember.
Round 4 – Grab your rocks and line up facing long way up lot. 5 Rockies, 10 walking rock lunges, 5 Rockies, 10 walking rock lunges, go for a while
Then we returned our rocks to the pile, and did more merkins and mary and step ups and dips on our way back to launch.
Notable performances included Taco Stand who has gotten exponentially stronger and faster each time I have seen him. Pretty sure this guy is pulling a pool haul style hustle on all of us and will begin challenging people to competitions for money sometime soon. #dontTakeTheBait
Escobar was almost late, again. War Eagle lied to Mary Kay and told him the workout wouldn’t be too hard. Mary Kay killed it anyway. Really, everyone did. Cobbler picked the wrong workout for a bum shoulder but made the most of it and put in some good miles while we all suffered under the rocks. Purell won the prize for biggest breakfast burrito eaten in the least amount of time. He also gets a prize from everyone else who attended for pointing out the rock pile to YHC on the pre-run. Had to scrap the original weinke when I realized there were no street lights in the other direction on Ardrey Kell. For everyone else who had trouble walking for a few days after last Saturday, you can thank our bald friend.
Chick-fil-a breakfast right after sunrise was pretty damn awesome as usual.
Wild Turkey, Nard Dog, Frehleys Comet [R], Cheese Curd, Cheddar, Strawberry, Cul de sac, Haggis, Fire Hazard, YHC
None of the same guys from last week. Either (1) they still hate me (2) they like chicken (3) the cultural divide between da Vinci and Stonehenge will never be bridged. Still, 10 guys (including 6 of whom are named after consumable products) made their way from The Vine parking lot on this rainy Saturday morning. Two of the guys had been personally EHed into showing up at Stonehenge with the promise that we would hit the deck. They showed.
Here’s what we did instead of the deck:
Really did have a plan for the deck but when it wasn’t raining too hard it just seemed like a crime to go inside. What we ended up with was a little more Brave than Stonehenge with 4+ miles and lots of exercises, but there was enough joking and chatter that it still felt like Stonehenge.
Wild Turkey was tearing it up today on 4 corners, Haggis made us all look like bumbling children on the hill sprints, Frehleys Comet was cutting weight and wore his heaviest sweat proof jacket. Cul de sac was kind enough not to compare this morning to the beautiful days he has been spending out at F3 Mountain View and Cheese Curd was kind enough not to mention that this workout was child’s play next to dragging his 120 lb sand bag around his garage while balancing a slosh tube on his noggin. Cobains to FH for abandoning the deck plan and props to Nard Dog for consistently coming out on one of two mornings he doesn’t have to get up at 3 in the morning.
Awesome seeing Strawberry back out in the gloom after a hiatus and hope it becomes a habit again. And while Einstein’s still may not be the best place to eat, it’s still top 2 in best dang places to hang out on a Saturday morning. We had Mario, One Niner and the man himself, Cooter(2-if you follow Slack) join us for coffeeteria. Cooter is on the up and up and looking to ease his way back into the gloom with some zero running options.
13 men, one an FNG, stayed off the hills (as promised) but still found a whole lot of hurt at the weekly edition of Rebel Yell.
Welcome to our FNG, Brendan Grady, now known as Boss Hog. Almost went with Runner Up as his M is a Boston qualifier and he’s working on running a few miles, but after a few months of F3 that name shouldn’t fit any more and War Eagle led us to greener pastures. Brendan has a dog named Rosco and Boss Hog fit better than Daisy Duke (think Hoover height).
YHC knows Boss Hog from around the neighborhood where he is super-involved both in our community as well as with his family, including often organizing dad/daughter events for a group of us in Park Crossing. As soon as you meet him and talk to him a bit, you will know that if ever there was a guy made for F3, this is him. He committed to showing up the first time I talked to him about it and followed through by coming to not one, but two posts in a row. T-claps Boss Hog, and welcome.
Moral of the story? Keep EHing — F3 is too good not to share it.
The rest of the Thursday group was a motley crew of misfits if I ever saw one. From Happy Meal creeping around with his full face mask, to Escobar rolling in on two wheels then returning to his car two or three times before we even left, to our freakishly long-legged and low cadence friend Bucky, to some noisy guy we later recognized was Pop Tart (kotters, brother). We even had Jitterbug from F3 Louisville back out for his 2nd post in SOB Land before heading back home. As he did on Tuesday, he showed us how a respect should really throw down and shamed Frehleys into leaving immediately following the workout.
Market Timer overslept and Strava proves that he ran over and tried to find us. Missed us by about 100 yards. Not sure if he’s happy or sad about that. Next time Wingman just needs to swing by his place on his way out of the neighborhood and honk his horn for a bit.
Cobains on the tardiness of this backblast. I blinked and somehow it’s Monday.
A dozen Bagpipers, including a Respect visiting from F3 Louisville, noticed sandbags in the lot and left heading south, hoping we wouldn’t return for them.
We went out hot this morning starting with the Merkin/Mtn Climber descending pyramid thing which was a shoulder smoker. Thanks to the whole Q-drenaline thing, YHC managed to make it through without the voice cracking. Grumbling was light at this point but increased in volume at the Conlan hill. Still, there were no refuseniks.
Kirby had to pause after the 3rd round to ensleeve his calf — just happy he did it before he finished, can never be too safe. Frehleys may have skipped a round, but no judgment here as I am pretty sure that is fully legal in the Respect rulebook. Another respect, our visitor Jitterbug from F3 Lousiville may have been regretting splurging on the corporate card at dinner last night. He was playing a symphony on his way up the hill that even Frehley’s would’ve been proud of had he been close enough to hear it. Nonetheless, my man Jitterbug represented Kentucky well and pushed hard with no complaints all morning. Word on the street he may be joining us again this week, perhaps with his boss in tow. Long Haul rounded out the trio of Respects and left Frehleys and Jitterbug in his dust. Hip looks like it’s healing well.
Thanks to Fire Hazard and One Niner for the sandbags this morning. Next time will have to spend more time with them as they add a nice twist to work around Loch Ness (and because Mighty Mite was offended that we didn’t use his bags). The even dozen PAX worked out just right for 4 bags and 4 groups of 3. War Eagle or Kirby, not sure who, even invented a new exercise by making the jump part of the Bobby Hurley a box jump. Seeing as Michigan is now officially better than Duke and just took over the #1 spot last night, this exercise (also better than Bobby Hurley) is now called the Charles Matthews (because Ignas Brazdeikis is just too damn hard to remember). #GoBlue
Great morning with great guys. Awesome having Teddy back with us on the regular now that he has moved back! Appreciate the invite to lead.
With the coming of a new year, we have a number leadership changes/updates in SOB Land and Western Union County.
First, I would like to announce the formation of the WUC Transition Committee. After speaking with a number of people both in WUC as well as in SOB, we have identified 4 individuals (Posse, Goodfella, Bottlecap and Mad Dog) to form this committee. Their mission is to take the next step in the formation of WUC as an independent region. Over the next few months, they will be attending SOB Board Meetings as well as working behind the scenes to identify and form the inaugural WUC leadership structure and get a handle on the logistics of forming and running a region. It won’t be an easy job and I hope you join me in saying thank you to them for stepping up. Both they, and I, will be communicating more information as we make progress.
Additionally, I would like to welcome the incoming 2019 SOB Board consisting of Mighty Mite, War Eagle, Transporter, Toolbag, Frasier, Cheddar and Mario. Also, we have a new F3 Dads Q (Gumbo), a new 2F Q (Mighty Mite) and an additional 1F Q (One Niner). All of these guys have lots of great ideas and will be bringing their time and energy to help SOB improve and grow. Talk to these guys (or me) if you have ideas, concerns, etc about our region. We want, and need, to hear from you.
Finally, I would like to thank the outgoing 2018 SOB Board (Doc McStuffins, Fire Hazard, One Niner, Private Benjamin, Nard Dog and Market Timer) as well as all of you in the region for your past and future efforts whether it be Qing, Site Qing, EHing, or simply showing up and making an effort to help the man next to you leave a little better than he came.
Looking forward to a great 2019.
15 men received Toolbag’s message promising hurt at The Maul and decided to show anyway.
Running on fumes this morning in the mental department so we went with bread & butter (aka
boring simple, but hard). Even the stats were bread & butter – some hills, about 2.5 miles, and a decent amount of upper and lower body work with some burpees (really no workout should be without burpees). Playground set took a little longer than expected and we had to ditch a little competition that was planned. Back in the bag for another time.
Toolbag received some flak this morning for his promise that YHC would hurt everyone today at The Maul. I heard, among other things, comparisons to a restaurant promising salmonella to its customers if they come for dinner. But, as men of F3 we know that the promise of hurt is more like a restaurant advertising the spiciest dish you’ve ever tasted. Regular men would be turned away. But not us. And, sure it may burn your esophagus and probably won’t taste too good — but you are damn sure going to be walking out of that restaurant with more hair on your chest. More importantly, you will walk out armed with the knowledge that if you could handle that hell-fire of a dish, you can handle just about anything else any other restaurant (or your M, or your mother-in-law) tries to throw your way.
All that to say, Toolbag is a subliminal marketing genius and 15 men showed up to get hurt and walk away stronger. Hopefully YHC delivered at least somewhat on that promise. Will be Qing at Bagpipe on Tuesday and Rebel Yell on Thursday. My goal will be to make it spicy and hurt you just enough, no matter your athletic abilities. I hope you’ll join me.
Strong crew of veteran and new, young and old, SOB/IL and A51 PAX all left it out there today as we chased Purell around and tried to catch him. Appreciate you guys and the opportunity to lead.
Hops originally had the Q but asked YHC a few weeks back if I could swap my Q the following week with him. A last minute cancelled trip turned my “no” into a “yes” and YHC was Q to the surprise of any who do not follow Twitter (mostly just Bratwurst).
After a soggy day at Devil’s Turn the day before (and rain just about every day prior), the decision was quickly made to head straight to the deck, to the disappointment of none. Well, except for maybe the Camp Gladiator folks who were hoping to have the deck to themselves. Luckily, they never left the bottom straightaway they made camp in so we had all the good stuff to ourselves. Who goes to a parking deck and doesn’t touch a ramp or a set of stairs? I’ll tell you who. But, I digress.
Came today intending to deliver a good ol’ Friday ass-kicking and hope that I did so. Bit of a Q-fail with the directions of what to do on the final set after finishing the stairs led to a lot of people running around in different places on the deck. Good reminder to self that clarity tops complexity every time.
Great mix of PAX, as always, at Cerberus with the usuals out front, the six getting stronger, and four of the toughest respects I know showing some true grit.
Listening to talk radio on the way home (after a great Week 1 of QSource at Panera following Cerberus), there was a gentleman talking about the futility of blessings left unspoken. So many of us have people in our lives (wives, children, siblings, F3 brothers, and so on) who we don’t tell enough, if at all, how much they mean to us and our lives. We assume that they know, and they might suspect, but why not speak it and tell them?
It hit home with me in that 15 minute drive that I couldn’t remember the last time I told my daughter that I am proud of her and how happy she makes me without some kind of impetus (e.g. after a great soccer game, good grades at school, helping her sister, etc.) I told her that afternoon, out of the blue, that I look forward to seeing her every day and that I know she is going to do incredible things with her life. The light in her eyes when I finished those few words is something I hope I never forget. Certainly not advocating for telling people things you don’t mean. But, leaving those things you do feel unsaid because you’re too busy (me), not entirely comfortable saying them (me), or some other excuse (me) seems crazy in retrospect.
As tends to happen with all moments of clarity, I’ll probably forget all this next week and need to be reminded of it again somewhere down the road (hopefully not too late). Nonetheless, I thought it worth writing down in case it inspires anyone else to have even one moment like I did with my daughter.
10 PAX showed up on yet another rainy morning to run laps around, not on, the track. 5 stayed after for SCLT’s first edition of QSource.
Seeing as I’m not even sure that Devil’s Turn BBs want to become a thing, and that it’s 2 days later, this will be short and sweet. The rain was quite annoying, mostly because it was day 12 or so in a row of it. But, strong group of 10 PAX cranked out both hilly laps and no one got lost. Better yet, every PAX had either a headlight, a blinkie, or something reflective on (or some combination of multiple). Happy Turkey Leg was able to find us after a slightly late start and appreciate Gumbo and Enron giving me the chance to lead DT and both showing up to run with us as well.
Pretty sure none of us was running fast enough to make Rosie even sweat, but we tried (where’s Purell when you need him). He’s off to App State in a few days and will be missed in the gloom.
Solid start to QSource (and solid breakfast) over at Eggs Up Grill after DT. Hope the numbers will grow over the next few weeks as the content and discussion will just get better and better.
11 men showed up on time, many under-dressed, and a 12th came a little bit late (but barely) to a poorly Christmas themed, and music-free Anvil edition of the Hateful Eight.
Going to start on a somewhat serious note. Most of us have heard about the recent tragic loss of Digits (Dianne Wells) in FiA Lexington who was hit by a car during a workout on Tuesday morning. Aside from prayers for her family and thoughts of how we can better keep each other safe, I’ve been stuck thinking about how the worst really can happen at any time. We all know this, but most of the time we don’t really believe it. Even when we’ve been surrounded lately by brothers and sisters who are gone too soon, have lost loved ones unexpectedly, or have had brushes with diseases or conditions or incidents where the worst could have happened. When I stop and really, really think about being gone tomorrow it’s overwhelming as the list of things undone in my life is quite long — as I’m sure it is for all of us. As we go into the holidays (and hopefully some free time away from the daily grind/distractions), my ask of you, and of myself, is to pick just one thing off that list and get it done. Maybe it’s an unresolved conflict with your wife. Perhaps a long overdue phone call to a family member or a friend. It could be a board game you have been promising your daughter you would play with her “later.” Or that life insurance you have been meaning to research. I don’t care what it is, big or small, pick one and get it done. Then, maybe pick another. Ok, serious note complete.
Site Q extraordinaire Lorax tweeted the night before that YHC would be bringing Christmas cookies for all who attended my Q at Anvil. While this may have been a false campaign promise pulled out of thin air at the time, YHC did indeed Bring the Cookies. Lorax, unfortunately, was not there to partake but Big League Chew ate extra portions on his behalf. The (delicious) spritz cookies also sent Mermaid on a nostalgic trip down memory lane to Grandma’s house. Quite a pleasant way to end a quite unpleasant morning.
The Christmas cookie tweet can also be blamed for the poor attempt at Christmas theming the Hateful Eight. Did a search in the F3 exicon for Christmas and found the Elf on the Shelf — perfect fit for rocks. Came up with terrible name for the Curl & Press. Creativity and ingenuity ended there. This is why you never want me naming an FNG. Nonetheless, the Hateful Eight was as fun as the name implies. This is a favorite workout of the General_ himself (perhaps invented by him?), but he does it tabata style with music and such. See the above and know that my lack of skill applies to playlists as well so I decided to add an 8x rep theme in lieu of ciabatta.
Utah showed up in shorts and a t-shirt — misread the temp reading of 34 as a 43 — and definitely had the shivers before we got moving. BLC was also in a t-shirt and complained about how hot he was. He is also the only one of us who managed to break his rock in half. #respect. Speaking of #respect, Snuka never fails to impress. Pretty sure that guy is getting younger even as he gets older.
Hops was spotted doing almost SSHs and actually participated in the Seal Jacks. He was quick to name them the 2nd most useless exercise in F3 until we did the Moroccan Nightclub. Purple Haze kindly remembered that Anvil was where F3 had all begun for me. He should know because he was next to me most of the workout telling me to ignore that McGee guy who was trying to drop me. #someThingsNeverChange
Hammer, Sledge and Cocoa all showed up without gloves. I didn’t think to recommend them ahead of time because, well, 34 degrees. Forgot it was Anvil. The fact that 7 of the 12 of us were weak enough to wear coverings on our arms and hands probably broke some kind of unwritten rule. Still, those cold rocks certainly didn’t do bare hands any favors. Sledge ran fast enough (whooping us all every time) to keep the mitts warm. Hammer, on the other hand, just took Sledge and left early when his fingers started turning black.
Appreciate my fellow Free Rangers Frasier and Fletch making their way over. Fletch, as a Site FNG (I think), was particularly impressed with the lip at the top of Northface. On a side note, I have Qed at Anvil many times and this was the first time in almost 3 years that it didn’t rain on or around my Q and we could actually run up Northface. Good times.
Merry Christmas, brothers.
8 PAX at The Brave did a quick U-turn and started with a nice Brave Mile(ish) sprint to start their Friday.
Madame Tussauds donned his new temporary name (Pink Unicorn) and new attire (pink, rainbow unicorn design shirt bearing the words “I Suck at Fantasy Football”). As a reward for his stunningly terrible 3-12 performance in FF this year, he will wear this shirt at his next 4 posts, including his Q on Thursday at The Arsenal. His counting during COP in whatever voice that is he uses during COP was made all the better with the addition of this shirt. Definitely worth posting with
MT PU before he burns the thing.
Uncle Rico let us know that he will be moving back to Knoxville, TN over the next few weeks. Sad for us to see him go, but exciting times for him and his family ahead. More importantly, Brown Bag isn’t going anywhere. Seriously though, the way Uncle Rico has built Brown Bag up to where it is in CLT in under a year, along with the way he has immersed himself in F3 as well as the community, is nothing short of impressive and he will definitely be missed. F3 Knoxville doesn’t know how lucky it is.
Paper Jam did some very runner-like, borderline erotic, stretching both before we launched as well as while refusing to participate in COP with us. His running transformation is most definitely almost complete. He may, or may not, have uttered the words #FakeBrave at some point but that was just a moment of temporary insanity I am sure.
Woodson brought the beacon of hope hat to The Brave. Not sure if he washed it after Swift and I did my best stay as far in front of him as possible to avoid finding out. This was harder than it sounds, especially on the return Brave mile. Not sure how a guy who ran 2,500 miles this year can still do that many push-ups that quickly, but Woodson is fast and strong. Pretty sure that’s a recipe for trying an OCR race someday buddy.
Speaking of OCR, great seeing Buckeye back in the gloom after rehabbing the knees for some time. Pretty sure the knees, as well as Buckeye (and
MT Pink Unicorn) didn’t appreciate the stair sprint at the end of the workout, but Buckeye crushed it anyway. Word has it his home re-construction is almost complete after the tree that took it out a couple months ago and he may finally get to move out of the hotel. Let us know what we can do to help when the time comes.
Wild Turkey grumbled a little at the initial call for The Brave Mile. Understandable. Bodies are cold, the mile is mostly uphill, and it’s a pretty damn cruel way to start a workout. Exactly why we did it and will probably continue to do so. Thanks to Tolkien and his evil mind for conceiving the darn thing. Turkey’s grumble was followed by an all-out effort up the long hill, so I assume he was just either psyching himself up or trying to psych us out. On another note, this was my 3rd Q this week and I am absolutely exhausted. Gives me an even greater appreciation for Wild Turkey as 2-3 Qs in a week is fairly standard for that guy.
One Niner was the only Brave Site Q present this morning with Tuck and Mario off on an island somewhere running some flat race. One Niner definitely seems to back post-injury as he is consistently in the Top 3 guys now at most boot camps. Also gets an A+ on the Site Q card for some solid pre-workout Tweet advertising as well as for coining the name #Broatmeal — now the official name of 2F at Panera following The Brave (0630 at Panera in Btyne). He also saved my ass by letting me use Find my iPhone on his phone to locate mine in the middle of Ballantyne Corporate Place, where it fell off when I drove away with it on the hood of my car.
Just another day at The Brave. Hope you all have a great weekend.
19 came to Swift this week. Some ran intervals, some tapered for Kiawah, some did a mix, none were fakers. Here’s what we did.
We followed the pre-blast almost to a T
0500 – optional warmup
0515 – leave from the Vine, follow warmup route down parking lot, across Btyne Corp Place and around loop to Rushmore and Harney
0525 – dynamic warmup/stretching on Rushmore
0532 – begin intervals (below) on loop pictured below. at end of every work interval recover to the 6, then continue around the loop for recovery and next work interval
0609 – intervals done, return to the Vine using whatever route you like
Intervals (all at t-pace)
6 x 1 min, 1 min recovery (12 minutes)
3 x 2 min, 1 min recovery (9 minutes) – 2 minute recover after the last one
2 x 3 min, 2 min recovery (10 minutes)
1 x 6 min, recover home we are done (6+ minutes) (ouch)
Two groups today. One group pushing through the intervals. The other, smaller group was tapering for Kiawah and ran the loop with us doing various amounts of intervals and/or strides. Made for great encouragement and 2F as we kept the six in tow with our recoveries and all stayed pretty close together. Well, everyone except Mario who was doing his own thing running around in different circles than our big loop (nothing new here).
The intervals ascending in time while staying the same pace proved to be brutal. While you were getting used to pushing for one amount of time, you got to ponder how much the next, longer intervals were going to hurt. The only drawback was that by starting with the shortest interval we all went out faster than t-pace and had to suck it up and try to hang the rest of the morning. Woodson was especially guilty as the leader of the first three 1-minute intervals — his bright orange hat a self-described beacon of hope for us to follow.
Come to Swift. It’s awesome. Fast or slow. Runner or not. We will take you in and make you a better/faster/stronger runner and will not leave you behind.
Good luck to everyone running Kiawah this weekend!!