DEAR Cowbell,
I have a love hate relationship with you, love the challenge, hate how sore I am the next day. Today you worked us well, a little more running than usual but I am sure my back will still be sore. Next week I hope for more cowbell….
The thang, one mile warm up. 30 swings, 20 curls 10 thrusters, then 10,20,30 of the same in reverse. Between each set run to the top of the hill 7 burpees then back (42 burpees in total). With unclear instructions finish with a 1 mile run for two of us.
Moleskin: Cobber showed up committed as pushed himself. Beltway chose cowbell because it was the closest and yet still said he liked it. Bluescreen said the work out was weak and went by fast:) Chatterbox did not quit and was pushing each set, Surge didn’t quit either but was not a fan of the running. Gerber, as always, runs like a gazelle and showed the pax he was there to work as he always does.
Injuries arn’t fun but they are a part of life and learning your limitations isn’t always fun either, especially when you see all the pictures of pax getting out their and killing it everday. FOMO is real and after taking three weeks off it was great to be back out there with the pax on a warm Monday morning.
WU: Mosey quickly to the back of the school. SSH, Merkins, and something else.
The Thang: 7’s from one side of the school to the other, Burpees at one end Jump ups at the other. Done move to back of school, partners, 150 dips, 100 merkins, 50 single leg squats. Mosey to the side road, merkin shredders at lights, bobby hurlies on the way back. quick stop at the shed for some donkey kicks then head in to finish with some mary.
Moleskin: almost 5 miles in. Heavy on the legs and chest, saw a lot of heart all the way around. Sugar Daddy continues to amaze me, Goodfella may still have a little baby fat but he’s got his wheels back under him. BC was showing wisdom with his injury and modified as he should. I saw hard work by all and very little talking, always my goal.
I have been fired one other time, it was years ago and I was cutting grass for a job in college….we can leave that there. In any case, I was reminded Monday morning that I was on Q Wednesday at Dromedary and I’m like Yea sounds good. Then Premature PM’s me on Tuesday night, I didn’t answer in his 30 second window… and he fires me!!! Graciously he rehired me and I was able to Q.
Warm up: We did stuff
Work Out: We did other stuff
Moleskin: It was freakn cold but we didn’t stay cold for long, although Premature fired me he worked hard, Fiji always has a positive attitude, Goodfella is losing some of his baby weight and I am seeing some getty up in his step. Shop is always a rock and pushes himself. Schnitzel can handle anything you throw at him now. Soft Pretzel and Das are brothers you always want at your side.
Don’t have much time and like this morning I’ll keep simple.
WU, mosey, lights and 7’s, mosey, catch me if you can.
Highlights, Rousey found and extra gear at the end, anyone notice that Chastain is getting faster (as if he wasn’t fast enough) Chastain, Easy and Bayo led the hills saw a lot of heart by the rest of the pax. Min of 3.3 miles.
Announcements:
Blood drive Jan 30th.
Christ’s Closet truck loading January 15th at noon.
To be honest it was the longest 11 weeks of my life and a very tough 2.5 years. But Qing this site on this day was pure joy. I’ll come back to this.
WU: Mosey, some stuff and some other stuff, certainly like incorporating the runners stretch into the warm up
The Thang: Mosey to the lights. 20 speed scaters and 20 jump squats every other light. Mosey to the neighborhood next to the school. 7’s ish on the hill with burpees at one side and jump squats on the other, 10CDD in the midde. Mosey to the school, was going to utilize the signs but scratch that, mosey the back sidewalk. 6 Merkin shredders at each light, till the tables. Do some step ups and head back.
Moleskin: Everyone worked hard we got 3.1miles in, chatterbox continues to impress me, love the fact that MASH is a thing, Mayham keep killing it. Back to my earlier point. Last 2.5 years have been the toughest most challenging time in my life. My wife went through Cancer and multiple surgeries, I was in school, and I have 3 daughters all of which are in full blown puberty. If it was not for my faith and my network of friends I would not have made it. We say it all the time but we mean it, F3 is so much more than a work out, that the smallest part. Its the iron sharpens iron, its the support, its the growth you get when real men are in and part of your life. The relationships I have because of F3 are irreplaceable. I was on cloud nine this morning thinking about my friends and I was grateful! Thank you to all the men who have supported me, challenged me and been part of my life for the last few years. I would not be the man I am with out you and am looking forward to the continued friendships and the challenges we face,,,, together.
Out.
Shake said there was a need for a Q today yesterday when we were at Dromedary. I hesitated, why, honestly, I have built a pile of excuses in my head. I am hurt, school could run late tonight, I don’t really have a plan…. Excuses, all excuses, and leaders don’t make excuses, they figure out get shit done and don’t make excuses. So when I finally put my big boy pants on I decided to text Shake and the good news is I didn’t lose my opportunity to step up.
DICCS given, BURPEE train to start the Q. I think I got about 10 in and then we moseyed over to the apartments for 30SSH,10 SLOW Merkins, some stretches.
The Thang:
Mosey to the Animal Hospital, cross and 10 jump squats every other light till the tire shop. Head to do Shopping for pain. Every DOOR, 3 Burpees of the first building, circle back to start 10 Mary Catherine’s at each door all the way to the end of both buildings. Head back 3 Merkin Shredders at EACH Business. Run one more time with 1 Burpee again at each Sign. Head back as time was tight, hit the lights back with 10 Calf raises at every 3rd light, then mosey to the bottom of the hill. Time was up so my chase the rabbit up the hill was null.
Moleskin: HOW BOUT THAT CHATTERBOX!! I first worked out with this pax about a month maybe two month ago and he walked half the time, for the last couple weeks he is killing it, by far one of the most drastic improvements i have seen in a long time,,, NICE WORK. I also told Dana he almost made my backblast,,,, I was running back at a pretty good clip but my legs were burning but as I strive to do I didn’t want that OLD man Ice 9 (almost a respect) to beat me back as he was on a solid clip back while I noticed a yellow shirt breathing down my neck, I thought it was Dana and I was like Damn, Dana has gotten super fast, that said, it wasn’t Dana but good ole Deadwood with his yellow shirt, not to say Dana doesn’t get his props as well, if you don’t know Dana is half the man he was a couple of years ago, he has completely different looking man and my expectation is that he will be breathing down my neck shortly. Couple of other side notes, Shake was certainly pushing himself, Bayo certainly has some wheels, Premature is taking the bull by horns, Rockwell and recalulating didn’t give up on proper form while I saw some others did. Sugar Daddy and Snider are a force of positive that I always appreciate. Carb was fairly quiet this morning but I saw him put the work in. Dasher on the other hand was not and clearly a beast as he can carry a conversation with Ice while they are doing burpees?? Great morning, Shake thanks for the opportunity to lead, men, don’t hesitate when you have an opportunity to step up, don’t listen to the excuses in your head, press on and lead, this applies to all areas of your life, not just at 530AM.
Announcements:
Prayers for Premature’s wife Kelly
Christ Closet Folding party at 630 tonight.
Started with a mosey and 10 pax to kick off ignition. I brought to the table two options, I really wanted to head to my house and do some hill work with kettlebells but far too often there are two many pax to do anything with coupons, especially since we strive not to share gear. Option one was a AMRAP with rocks around Culbertson and option two was my house. After the warm up we lost Carbload and Dancing Bear so option 2 became the go to.
The Thang: Mosey to my house, grab a kettle bell. 30 swings, 20 Goblet Squats, 10 each leg hamstring things. Between each run to the bottom of the hill and back. then 10,20,30. Mosey back stop for some mary at entrance, school and then back at warm up area. Catch the Flash crew and then mosey around till we landed around 5.8Miles and finish with some AH.
Molskin: This pax is like feeding wild animals. Can’t give it enough, they will take everything you can’t beat them with. Tool Time led the pax today. There was some complaint about sub- 7 Miles on the way to and fro, this is because ICE and Tool time pushed the pace. Gerber found his stride as he usually does and Hollywood always works hard. Bottlecap pushed through some back pain while Ice added to his. Easy and I found a strong pace and got the heart rates up. Good morning!
Announcdments:
IPC- Week 0 Starts today
Christs Closet- Moving bins this Saturday immediately after morning work out.
It was a stressful afternoon, driving straight from Raleigh cutting a meeting short at 2:38, letting them know I had an important commitment I had to go to. I was looking forward to a 2.0 friendly work out and I had picked up water balloons early that morning. I did Client Dinner a couple weeks ago while Bottle Cap was running a pint short @ 92 degrees and I thought it sure would be nice to jump in some water and there is 0% chance I would be here when I was a kid in this heat to work out,,,,so what better than a water fight to engage the 2.0’s and make it fun for the adults (I use that term loosely)
Showing up 50 seconds before the start, I asked Zin to the take the pax down to the baseball fields where I was parking my truck.
WU: 15 SSH, 15 MC, 15 IW and something else
The thang: Mosey to the hill and promise the 2.0’s a little work and we can have some fun. 7’s on the hill squats at the bottom CDD at the top. Finish with some plank jacks for the six. Back to the practice field for some water balloon capture the “53LB kettle bell.” mostly adult vs kids. Bucket of water ballons in the middle and adults have to grab the kettle bell and bring it back to base. If they get hit by a water ballon back to base for 3 burpees. If it breaks 5 burpees. If the kids throw and miss its back to base for 3 burpees if an adult catches its 5 burpees. Three round of this and we mixed it up at the end. Mosey back to the front of the school, lunge walk and a frog hop to the front. At the front 4 donkey kicks with a mike Tyson up to 5, maybe 5.5. Back to COT to round up with some mary.
Moleskin: 2.o’s were killing it, keep in mind ( I was not thinking) on the last round Rock, Speed bump and I believe The Dude carried a 53Lb KB!!!, That is impressive. The Dude and the BEAN were locked on and with high intensity on attack mode. The rock as an arm of a pitcher. Orkin and Speed bump have heat seeking ability! I think the adults had fun too, had some strategy building on the east end field, scuba and centerfold were launching a wedge attack form to garner the KB. All in all finished with A effort all around and I think we had a little fun in the process. BC thanks for asking me to lead!
Gents there is this tennis arm’d, soda selling, pick up driving pax that wrote an excellent Back Blast- READ THIS https://f3southcharlotte.com/2020/06/14/what-the-f/
Homecoming- It’s this funny conversation when us ole guys discuss homecoming. Hey come to homecoming. Where is that? Its the old Commitment. Isn’t Commitment is now at Nesbit? Yup and Weddington is now Homecoming. But I thought we got kicked out of there. Yes, but we are at the middle school now, not the high school its got a new name and we don’t go on the track anymore…soooo, its ok now,,,,Ummm, OK. With that, it was fitting that homecoming was truly a homecoming for a old Commitment friend today.
WO: Mash group shows up, another group follows me mosey around school, do standard warm up
Grab coupon, wait mashers wanted to join with coupon?,,,,nope, there was running,,, we went did a simple 30,20,10,10,20,30 with KB and between each set run to the hill and back. 30 swings, 20 squats, 10 burpees, then reverse back. took about 23 min and heart rates were up. Next, lets pick up the mashers, head to the hill, do the same thing with utilizing walking up the hill backwards to burn the quads. Did a mix of swings, curls, tri’s, squats, burpees and rows. Between each set walk down and back on the hill. Finish with some mary.
Moleskin: It was a simple work out but the hill work was very reminiscent of the ole days. Great to have Doc back bantering as usual, Dasher and Gerber never seem to slow down. Snow is the rock of dedication, my definition of success of respect. The mashers were grateful that I took them away from the beating centerfold was putting down. Great to meet Ditka, another respect that pushes himself. I saw work today by all and it was an honor that Posse asked me to lead, he has great patience and has a cool story to tell about treating your Daffodil like a queen, you should ask him, it will challenge you. Damascus and Sledge-o-matic put the work in, they both looked like they got sprayed with a garden hose and cotters to Mcfly! So good to see him back in the fold, always has a positive attitude and if you ever feel down and out, talk to this man, he is a man that is all heart and has been through incredible challenges and refuses to quit! #honored to lead, thanks for the ask Posse.
Announcements
Please listen to 100 PAX Challenge podcast! Still matching funds available tweet #100paxchallengepodcast
My M and I spoke about George Floyd last night, she couldn’t finish watching the clip, I teared up. Its wrong, we need to say it out loud and call it what it is. We need to be real about the white privilege we have, not that we can stop it but we can use it to help others given the opportunity. That is all it should be used for. We are strong men, we claim to be leaders, good leaders stand against evil. Do what ever you can to stand against it. I am not exactly sure what that means but when the time comes and you have an opportunity to stand for what is right or voice you opinion against what is wrong, DO IT!
“The only thing necessary for the triumph of evil is for good men to do nothing.”― Edmund Burke (in a letter addressed to Thomas Mercer).