So to be perfectly honest I took this Q so I could work out with the PAX. I personally have been wrestling with a foot injury that as continued to get worse as I run so I have not been posting. So when I saw the opportuntiy to Q I knew that I could control the amount running I jumped on it. The delemma bagan thinking about how to keep the pax engaged with out being able to run around the school. Then I remembered an beat down Ice gave us a few months ago where I thought I might die, hence the 12X12 burpees.
Warm up: 50 SSH, 10 Slow merkins, 25 Mountain climbers, 10 more slow merkins, 25 more mountain climbers then 10 night moracoan things.
Then into the 12×12. Simple 12 Burpees a minute for 12 Minutes. Starts off hard but then it gets really hard. Quickly the pax realizes it is easier to work up hill than down.
The Thang: A bit rusty on my game plan we have coupon’s to play with. Plates, smash balls, KBs and sandbags. A mixed combination of swings, presses, worm burners and bear crawls x 3 rounds completes the work out.
Mushy Molskine: I missed the group, it was good to see everyone. Red Rider always cracks me up and The Grease Monkey always has smile on his face. Good to see some new faces and looking forward to getting to know them.
Manly Molskin: Tough group of men, pushed through 144 burpees more than made up or what should have been a 50 of respect for The Grease Monkey. I think we moved a total of 62.5 yards from where we started to where we finished but I am farily certain the heart rates were as high if not higher in the first 10 minutes than if we ran around the school!
Announcemnets:
UC Happy Hour Thursaday Night 7:30 Hickory Tavern
Operation Sweet tooth race this Saturday, you can be a virtual runner at commitment
F3 Service Opportunities: The Sandbox
What: A partnership formed between two great organizations to give the men of F3 the opportunity to serve and make an impact in the lives of families in need.
When: An ongoing opportunity for at least 12 months where PAX can volunteer as they are able for various tasks and projects.
How: Sign up for new Slack Channel – The Sandbox – to indicate an interest and respond to opportunities as they are presented.
Mission of The Sandbox
When a child is diagnosed with cancer, life-altering, rare or terminal illness, it is our mission is to lock arms with people in our community to meet the practical, social and emotional needs of families at the time of diagnosis or referral. We want to create opportunities for families that encourage friendships, create lasting memories, produce joyful experiences and most importantly, restore hope.
This is where F3 Steps up
Practical Support
Mowing the lawn
Picking up groceries
Help with a simple home project (s)
ETC…
Social Support
Inviting a Dad to a AO
Inviting their 2.0’s to a AO
Taking a family to a 2NDF Event
Helping at the “Prom Event”
Emotional Support
Be there for them
Listen
Just hang out
For individual PAX, the involvement will be very flexible. If a family has a practical need that has been posted on slack you can meet, reply via Slack and take it on. This may be your only involvement. Or, you may see an opportunity to lead further, to form a deeper relationship, and otherwise participate in a family’s life.
This is NOT a “Family Sponsorship” request, Sandbox will continue to “own” these family relationships as they are sourced from hospitals and social workers. The Sandbox will enlist F3 when they need the “horsepower” to meet certain needs and it will be our opportunity to step up in each case with no longer term commitment and generally with flexibility on timing of delivery.
Men, we did our homework, we are a good fit for this organization and it will give you an opportunity to serve a variety of different ways. Life is more important than work, golf, or working out, our lives need to be bigger than us as individuals. What better way to lead by example then to see a need and fill a need as we get our 2.0’s and our M’s involved in what we are doing to serve the community. This partnership will give us that flexibility and opportunity to do just that. Please step up, step out and grab the opportunities as they come, as we know you will.
F3 Q Contacts
Soft Pretzel- Cell 704-534-6411
Transporter- Cell 414-731-3035
Flipper- Cell 704-724-6948
Sandbox History
In 2010, a group of friends saw a need – helping families during Christmas at Levine Children’s Hospital in Charlotte, NC. After the holidays, this group wanted to continue to provide support for families. In March of 2011, a social worker at the hospital asked if they could host a prom for patients who would miss their own prom due to treatment or the eventual impact of their illness. They answered “Yes!” and, The Sandbox’s signature event, An Evening of Believing Prom was born.
Today, The Sandbox serves families through the CARRE program – Caring About Real Relationships Empathetically. This phrase is an umbrella to all of the support they offer families whose children suffer from severe illness. The Sandbox has humbly served more than 5,000 families in the greater Charlotte region as well as some parts of South Carolina through a variety of programs and events.
For more, go to: https://gotsandbox.org/
Typically I am the first one to run for dry land in the rain,,, but,,, it wasn’t raining. It was misting, wasn’t cold, wasn’t hot just a steady mist, so I made the call to modify my wienke to broaden the scope of the AO from my ordigal plan of working under the awning. You see, when given the choice between mist and smelling 23 men under an awening at 530 in the gloom, ill take the mist. any way I degress.
Warm up, mosey around the lot, 25 SSH, mosey to the sidewalk 5 merkins at each light to my office, hit the wall for some airpresses, warmed up
The Thang:
Mosey to the back parking lot, sucides 5 burpees at home 10 Merkins, 10 Squats and 10 Carolina DD at each light and island to completion.
That took up the majority of the time, hit each island and light on the way back with the same. quick stop at first awning for 30 flutters and x somethings (have to ask Bottlecap what that was again) mosey to the second awening for some American hammer
Head to home base for COT and a bus that wanted to kill us.
Moleskin,
Pax continues to get stronger!! Shout out to Posse and Delta! I saw some speed from those gents that are clear signs of GAINS! Doc and BC pushed the pace of the Suicides while Foundation and Recalculating wernt too far behind. Red Rider got his monies worth for his cotters and although the rest of the pax didn’t get rained on they didn’t stay dry either. Great work gents
Annoucments:
Local Firefighter needs Help- Come to the Spegetti dinner or donate or do both!! Show our community what we pray about each day
https://www.gofundme.com/the-starnes-family-medical-fund
Brolympics
Run Jen Run
Today was a sentimental day for me, it was 3 years ago I first started F3. It was at this particular site. A site started by my dear friends and hero’s Ice 9 and Snowflake. I still remember the first time my friend Kevorkian EH’d me to come. He said “you gotta come Sean, you’ll love this F3 thing.” I had heard about it before but didn’t give it much credence, I worked out in my garage, I had my own thing going but I decided to give it a try given my friends excitement. I remember I was originally planning on wearing my weight vest, THANK GOD I didn’t, Dasher was on Q that day, I believe it was his VQ and he kicked my ass. I was only 15 minutes into the workout and I was cooked and I was hooked. More about that later.
The WU (AS BEST I CAN REMEMBER):
Snowflake Kicked us off. Quick Disclaimer, mosey around the lot to the bus pick up
15SSH, 15MC, 10 Merkins, 10 Low Slow Squats, 10 Plank jacks then head to the wall for peoples chair followed by balls to the wall. Quickly Grab a friend and it was two sets of Curls, Triceps extensions then shoulder presses (10 each).
The Thang: Mosey to the half wall with a lunge walk across the bridge, to the half wall. 10 Step ups each leg, 10 Derkins, and 10 triceps extensions (X2) some quick Mary up to the side concessions. YHC takes over, quick stop for some American Hammers the to the side lot for my main show. Partner up for 100 burpees while P1 runs the loop, swap till you get to a hundred. Mosey back to the concession stand by the flag pole for the handoff to Mad Dog.
Mad Dog takes on a mosey to the back of the school with a bear crawl across the icy bridge (Ironically, we did that on my first work out, thought it was stupid crazy back then, as well:) up to the railing for 10 Supines with a mosey around the sidewalk and a calf raise up each step (this X3). Mosey to the side of the school and utilize same partner with the timer being 100 Mike Tyson’s while P2 runs the lap till completions. Mosey to the hill in the front of the school. BREAK: in all my years I personally have never used this decent hill in the front of the school, never, what a great place to advertise and show F3 to people driving by and I have never ever used this hill, Break OVER. 7’s on the hill with merkins at the bottom and burpees at the top. Short mosey to the front of the school for some quick mary to finish.
Moleskin: So back to my sentimental discussion. In discussing with Mad Dog taking over as Site Q he had many interesting and good questions, questions about protocol, expectations, and culture. So bore me for a minute and let me share with you some of what I shared with him as F3 means a lot of different things to different people.
What it means to me, at first it was success. I saw men that were older than me that could run circles around me, Snowflake is a beast and the way I looked at it was, he’s 52, in shape, do what he does if you want to be in shape when your 52. Common sense to me, success is 90% copy, so what I have found for myself is find people I define as successful and do what they do, its not complicated.
But as time went on F3 became so much more to me, it taught me what true leadership is about, it has taught me about developing other leaders, it has taught me that unless you put others ahead of yourself you can never get to meaningful friendships and relationships. It has taught me that it should be a blessing to men and can change their lives for the positive. F3 has also taught me so many other things I don’t have time to share them all but I can tell you, I am very grateful for the relationships I have developed through F3 and I’m looking forward to developing more.
So it was with great pride and honor that Snowflake, Doc and myself could hand these responsibilities and more importantly the culture over to Mad Dog and Popeye as trusted carriers of the culture and with that they will bring their own individual culture to the F3 that we all get to enjoy.
Last, Mad Dog takes the bull by the horns at the COT and asks if anyone would be willing to be his co-site Q (by the way, pretty sure Mad Dog has been dying to say this since day one in the COT with Popeye). Popeye steps up, great fit, but the mumble chatter quickly realizing that two civilians just handed the reins over to two ex military and then Mad dog WITH OUT EVEN FLINCHING states;
“You know the Marines is a department of the Navy, THE MENS DEPARTMENT.”
Commitment is in good hands
So this Q was a couple weeks/months in the making. It originally started when Bullwinkle was written in as a Q for Commitment and was given short notice that he was Qing the Saturday that he was Voluntold to lead. Bullwinkle with much more grace than I asked if I would Q Conviction in December. Sure I said, then the day came and I was no where to be found. I ended up having to travel that week and was in Savannah when I was supposed to be at Conviction. I was hoping that he would forgive me and give me the opportunity to Q again and by happen stance he made the following week open.
Warm up: 20 SSH, 20 MC, 20 Cherry pickers
Mosey to the side of the school, 20 step up’s and 20 dips OYO
The Thang: Parnter up whilst worm burners break up KB, Smash Balls and for work. Variations of 100 Swings, 50 Smash balls and something else made up the work. Mixed in some mary between round to keep the hear rate up. Mosey back for some supermans to finish up the work out
Moleskin: First and for most, Choppa is one, tough, young man. He has a ton of heart and a no quit attitude. I was incredibly impressed, I don’t get into the “IF I only” too often but if I only worked half has hard as this kid did when I was his age I’d be a millionaire today. Gypsy and Bullwinkle also didn’t shy away from the work, seems they were actually giddy about the gear I brought. Most pax groan at the plates but not Bullwinkle, he was like WORM BURNERS!!! While Gypsy was clearly all about swinging some weight around. I enjoyed working with this crew and am looking forward to working out with them again some time in the near future. Thanks Bullwinkle for giving me a second chance.
WU: After a quick chastising From Mcgee for not saying the disclaimer, mosey over to the side lot and circle up. State the DISCLAIMER, 20 SSH, 20 MC, 10 Wide Arm merkins, 10 MC, 5 merkins, 10 MC’s, 5 Diamonds. 10 Cherry pickers and 10 IW to finish the warm up.
The Thang: Mosey to the back of the school, lunge walk across the bridge, plank it up with some plank jacks. Mosey to the bleachers and run the bleachers, do some mary while six gets in.
The Main Thang: 4 Plates, 4 KB’s and 4 Sandbags, groups of 3. hammer out timer activities 150 Swings, 50 Burpee press and 50ish alternating merkins all while doing worm burners or walking lunges. Mosey back to the COT….OH WAIT…I can not make it Halfback has to lead the crew, Q has to side step…never fun.
Moleskin: As always great group, Red Rider had his days mixed up a bit but still managed to get to the work out. He was also worried about his teeth, the reach over Kettle Bell had him concerned. BC, however was not concerned at all, he felt this may improve his physical appearance by losing a tooth or two, I agree, there’s no where but up for him. Radar and Xerox kicked it into gear this morning with their no quit attitude. I’m also seeing a fire in Half back and Mad Dog, there game has accelerated quickly!
Announcements:
Praying for Gary- His pacemaker surgery goes well
Praying for Lynn- Her Brain tumor surgery goes well
Sanctuary Monday Night Resumes January 8th 7:30 Brooklyn Pizza
Joe Davis Run
To be honest I don’t think there has been as much pressure to write a Back blast since East UC tried to run our ship two years ago. Bottle Cap apparently can’t cope unless there is a BB posted for his AO. So I’ll do my best to oblige so his anxiety level can drop so he can review and know what happened in today’s work out.
WU: Standard mosey to the front of the school for me 15 SSH, 20 MC, 10 Cherry pickers, and 15 IW
Mosey to the sidewalk and partner up. one partner planks while the other does 10 merkins alternating at every light all the way to my office. MB does a quick mary till the six is and and next grab a friend. 15 Curl to press, 15 forward lunges, 10 curl 10, then 5 and 5. Mosey to the back of the school, plank it up mix in some plank jacks.
Doc takes the Q, and heads to the hill on the side of the high school. Triple Nickel on the hill 5 burpees at the bottom, 5 pushups at the top 5 times. That chews up most of the time leaving only 3 minutes left for pain after we mosey’d back to the start. 15 Burpee’s per minute for the last 3 minutes. It was brutal way to finish.
Moleskin: Gents, as I stated it has been a tough couple weeks for me, I am proud to call you all my brothers. For some of the newer guys, F3 is about propping each other up, helping each other out and doing what ever we can to be better men than we were yesterday. Thanks for all the support you all have given me, thanks for taking us out BC
I didn’t have the recording so If i missed your name I am sorry
So after a Pre Holiday Christmas party a few of us (15) made it out to Commitment for an award ceremony celebration. The rest were still resting their fingers from all the typing they did the day before to bring the award ceremony to fruition.
WU: Mossy over to side lot to start with 20 Merkins, 20, MC’s, 20 IW, 10 Cherry pickers. Mosey over to the wall by the football field with a quick lunge walk across the bridge, 20 dips, 20 box jumps, 10 Merkins. Mosey around the track plank then 10 Burpees oyw. Quick set of bleachers then warm up over on to the main event
The thing: Simple 6 stations teams of 3
KB Swings, Standing Reach, Bent over rows, burpee presses, Smash Balls and the timer was the team of three running dasher style with a battle rope. 3 Rounds with music to completion.
Moleskin:
This morning started out a bit chatty, I had started to wonder if I lost some skills in my Q’ing since I have not q’ed in a while. Doc was busting my chops on the lunge walk pulling out the Manual on proper form again. It would have been nice to have Dasher at the gig since we did a sleigh ride in his honor with the battle rope. Goodfella was noticeably winded as he came back from his turn as the reindeer. Kept saying oh man why is the little resistance make such a difference!! Other than the stations proved there work, saw a few struggling to finish sets as the timer came around to switch stations. Other highlights was Popeye killing his sleigh ride as he came around for the final lap, he was pushing himself, Fuse Box continues to show up and step up his game. Doughboy was not going to let a week of travel slow him down and Gator wasn’t going to lose an Gainz he had going for him. Good work gents! keep it up!
Gents,
I don’t have a lot of time because I am stealing work time to write this back blast. So I’ll make it quick.
Tolkien shows up at 5 am to put his ten miles in for his marathon training prior to our 630 convergence with Outland to formally introduce the SFN chariots to the UC boys in preparation for the Susan G Komen of which UC is sponsoring.
The Thang:
Madison takes the warm up to get the crew ready for the six stations of pain that laid ready for them. Rotating stations as the SFN Chariots are the timer and take a lap. Rotate stations 3 times reducing length of the lap each time to keep up intensity.
Moleskin Message: . I am honored to be part of a group of men that choose to use their gifts and resources to help others! Among many opportunities we have opportunity with the Susan G Komen to support those in need with both supporting a race that fights for the cure for breast cancer and with Speed for need in pushing those who can not run on their own.
Announcements:
Continue to pray for the family of Rachel and the Principle Dr. Jones. Healing for the family and leadership for Dr. Jones.
Susan G Komen
Sign up for race here: http://www.info-komen.org/site/TR?px=20373563&pg=personal&fr_id=6906
Sign up to support or push here: http://www.signupgenius.com/go/30E0D44AFAC23A0FC1-susan
Send shirt size here: F3Unioncosfn@gmail.com (this a mud gear shirt, 9/6 is last day to order)
Video BB: https://youtu.be/cb9ZcfVPHzE
A rather Sleepless night as I foolishly drank caffeine a little late in the day left me a lot of time to think of some pain stations for the morning that lay ahead. 5 am and Snowflake was there to join me for a bit of a pre run followed by Goodfella and Dasher. A couple of laps around the school as we approached the morning crew ready for the F1 work ahead.
WU: Mosey a bit around the lot plank it up for the 6 while I gave the disclaimer. 15 Merkins, 20Mc’s, 25 SSH
WU Part Deux: Four corners 20 Merkins, 20 flutters rotate each corner, 2nd time 20 Carolina DD and 20 LBC’s rotate each corner
The Thang: 3 Stations lie at the top of the hill, sang bag, Smash ball and a Kettle bell. Station one Sandbag burgee’s timer 300 Merkins. Station 2 Smash ball 300 Forward lunges, 3 rd kettle bells 80 american hammers. hot laps between for those that finished first.
Moleskin: I am very proud to have led this group, the men get stronger and faster every day. Now I am just looking for them to put their muscles to work in a couple of good causes. Below are two links in the announcements. UC is hosting the Speed for Need along with Heathers Hero’s for the Susan G Komen race October 7th we need our crew to sign up and run the race. We need to know ahead of time that your coming so please don’t wait! Secondly, is a autism awareness fun raiser started by a gentlemen from my church. Heard it’s tough, show up and step up.
Announcemnts
http://www.info-komen.org/…/Racefor…/CLT_CharlotteAffiliate…