UC Supports Heathers Hero’s with Speed For Need in the Susan G. Komen Race
When: October 7Th 2017
Why: Because whether we like it or not Cancer has impacted us all in one way or another and we have an amazing opportunity to push 4 chariots with Breast Cancer Patients/survivors that can not run or walk the race on their own. In addition, we will raise money to help find a cure for a terrible disease that affects 1 out of every 8 women. Please read Heathers note below and follow the link to join Heathers hero’s.
Special note: Please email your shirt size to Madison F3Unioncosfn@gmail.com
Sign up for the Race- Click here to visit my personal page. Sign up under Join MY team, third the way down the page in the middle.
Speed for Need- w.f3speedforneed.com
From Heather:
Dear Friends,
I hope you will consider joining me for the Race for the Cure on October 7th. You can: Run. Walk. Wobble. Cheer. Whatever your fancy!
By the time I run the Race, I will have survived two years. It’s a big milestone. Statistically, surviving two years means cancer is much less likely to recur. Please celebrate this blessing with me as one of Heather’s Heroes.
As a veterinarian, I meet people every day who tell me their cancer story. Sometimes the stories are inspirational. Sometimes they are discouraging stories of loss — like a Mom who lost her battle one month before her five year survival mark.
I am a survivor. I am not taking this milestone for granted. I am grateful for every day God gives me. I am grateful for your friendship and support.
Please support cancer research so there will be more stories of inspiration, and less of loss. You can make a tax deductible donation online by clicking the button above my fundraising thermometer.
One more thing. I will be running every day from now until the Race, inspired by #outruncancer, www.wbur.org/onlyagame/2017/06/16/outruncancer-running-streak. Someday I may not be able to run. But today is not that day.
Finally, a special shout out to F3 Union County who will come alongside me with Speed4Need (www.f3speedforneed.com).
There will a lot to celebrate October 7th. Join me as one of my Heroes.
With love. Heather
Click here to visit my personal page. http://www.info-komen.org/site/TR?px=20373563&pg=personal&fr_id=6906
Click here to view the team page for Heather’s Heroes http://www.info-komen.org/site/TR?team_id=387532&pg=team&fr_id=6906
2 Sleds, Bells and bags of fun. That was the plan for the morning. It was an energetic one at that, McGee made his Commitment comeback and 17 others showed up to beat the fart sack on the cool Saturday morning.
WU: 30 SSH, 30 MC’s, 30 LBC’s, 10 Potato Pickers, mosey to the side of school for some people’s chair, 20 donkey kicks OYO, grab a rock 15 Curl to press, 15 Low slow squats, 15 Lunges each leg. Mosey to the back of school grab a railing, 10 bottom rail (IC) 10 Middle (IC) 10 upper (IC).
The Thang:
Mosey over to the tack for a quick 400 so we could separate the group into 5 teams for what lay ahead. 3 teams had 3, 2 had 4 to find the practice field lined with 2 sleds 3 45LBS plates. 5 Kettle Bells and 5 Sand bags. The mission was simple, One person on the bags and one on the bells with the runner swapping out on the bags side. was suppose to be three sets but the first set was 150 Sandbag burpees, second was 200 KB swings, and the third was 300 Squats with the bag between each set was a 400 Indian run with the bag as a team. Mosey back and do a challenge race with the next fasted guy. Some quick Mary to finish up.
Moleskin: We never made it to the 3rd set. I hear a lot of grumbling about the 150 sandbag burpees, “there should be an audible on this,” that one stood out. The second I heard that, there was no way I was going to reduce the target. Any ways, there was a lot of sweat and determination. I saw a lot of heart, Damascus was killing the sled, Recalulating had a no quit attitude even with a hernia issue going on. MoneyBall and Shampoodle clearly has decided to kick it into gear and added Saturday to the mix, as always Doc, Goodfella, and Hollywood and Bottlecap gave their 100% and led the pax. Popeye has shaken the dusk off his wheel and has gotten back into the swing of things and Legal, have you all see this sleeper (car reference). He is getting faster, quickly! McGee was fast as usual and was all about the 150 sandbag burpees (after they were done). Gator and Foundation continue gain speed and Shop,,,well Shop is an interesting one, there’s an at the beginning of the work out Shop and there is an end of the work out Shop, clearly two differert Shops, one is good at speed, the other is substantially faster, at the end of the work out. Last but not least Orville, PLEASE Come Back, this was not a fair workout to start on, heavy on weights and high on intensity, with no explanation of modification from the Q, that was my fault. That all said Orville made his way back and got back in the game! Nice work
Announcements:
Sanctuary- Monday nights 7:30 Brooklyn pizza
Chariot Race- Tolkien has challenged us to find a race to Sponsor a handicap person to race with, lets do this!
Warm UP: So this project started with the 3rd F group Sanctuary. We were reading and discussing a book called Chasing Daylight. Chasing Daylight is a call to live a life of blazing urgency. We have but one life. We are given one opportunity to pursue our dreams and fulfill our divine purpose. Every moment counts, and we must engage them with fierceness and zeal. Put an end to passive observation, paralyzed by the need for perfect opportunity, and start seizing the raw, untapped potential of your life with God.
So that is exactly what we did when we started this project in helping an elderly woman taking care of her youngest daughter and two of her grandkids. We took a step of faith, not knowing all that was entailed. The plan started out with replacing the flooring which we assumed meant a couple of floor joists and all while getting the plumbing and the electrical up to snuff. We knew there were some issues with the foundation as their drainage for their kitchen and tub was not connected under the house so it literally was flowing like a river under the house, but we didn’t know the extent. But again, take that step of Faith, we were not to be paralyzed by what we did or didn’t know.
So we started to put a plan together, Shop Dawg took care of the logistics, laid out plan of materials, meanwhile Troylete got to work doing his Gestapo fundraising and setting up a go fund me to cover what we thought was going to be a $5,000 project. Meanwhile we worked on spreading the word to the other F3 sites for help with Manpower, Materials, and Money. Within only a few days, Boom, $5K was there. We were all excited, we thought we could take it to the next level (as we typically do with F3) and see if we could raise an additional $5K to put in HVAC. Ice and Troylette back to work and Bam! $10K in about 10 days, it was incredible, with some amazing generous donors (thank you all!).
The Thang: Thursday night rolls around Troylet and I stop by Debbie’s to make sure they were ready. Storage pod was there, portable bathroom was there and a dumpster was ready to go. Great! Just then, Debbie says, can you check out Shawna’s room, her floor is bouncy. I had never been in Shawna’s room, frankly Shawna’s room was never part of the plan. Sure! Walk into Shawna’s room and it was like climbing into the blue circle of the trampoline, the edges were ok but the center had about a 4-5” BOUNCE to them. Great, there was a sheet of plywood that covered the floor off to the side, I thought, we will rip that up and just take a look, worst case we may have to put a floor joist in here as well. We’ll find out later that was another poor assessment on my part.
So the work begins, crews of people show up, F3 goes into full effect and the floors are out in no time at all, Notch, Wake up call, Triple 7 and 007 tear it a new one. Just one little problem, or maybe 5000 problems, at least that is what it was to going to take in materials to fix what we found, let alone the physical labor.
Shawna’s room- There were no floor joists attached to the sill plates in half the room. They (the two of three that were left) were sitting on cider blocks, hence the plywood hole in the floor. The rest of the rooms in the house were about the same. The foundation was crumbling and the sill plates that we were planning on attaching new floor joists were all rotted out from water and termite damage. You literally could pull them apart with your fingers.
The Real Thang: Not ONE complaint, not one whine, just work. Everyone knew the storm we just got ourselves into and there was no turning back. Shop went immediately into his architecture days with Network and devised a plan to pour new footers and use 4×6 beams to headers to support the house while we rip all the rotten sill plates out so we have something to attach floor joists too. Troylette gets the list and he does his thang, gets the deal, gets the order and gets keeps the job moving.
Day 2- Lumber arrives so we can start replacing Sill plates and floor Joists. Bunny Shows up, I didn’t know him, Shop asks him, “You skilled or unskilled?” Bunny, “Skilled I guess”, Shop, “you got any tools?” Bunny, “I got that trailer over there full of tools.” Shop “Ohhhh, you’re a contractor” Bunny, “yes” Shop, “this room is yours, I’ll get YOU help.” Off he was with a crew.
Network took the Kitchen and I took the dining room. F3 Bodies were flying everywhere, Hollywood, Recalculating, wake up call, Thin Mint, Brother’s I didn’t even know came out with a hammer in hand and put it to work. Saturday afternoon and the project was gaining steam again, sill plates were going in and floor Joist started going down. Meanwhile we had electricians replacing most of the wiring in the house, we were like ants crawling everywhere getting work done.
Work continued all day Saturday till 10 pm when we finally finished putting the last floor board down in Shawna’s room. Blowout had stepped in and had most of the foundation brickwork done, and it appeared that we would be back on track. Did I mention that somewhere in the process I broke the back window so that had to be replaced and we also managed to “accidently” rip out the entire window casing in Shawna’s room so we had to figure that out as well. Minor details but let’s add that to the list of projects we didn’t plan on to get done for this project.
Day 3: We had church that day but it was held at a different location, Debbie’s house. The work started early as they had for the first 2 days, 630 am. Time to finish the dining room and the kitchen, get the rest of the floor boards in and get a floor down. Dasher, Bottlecap and The Professor went to work. Dirty Bird, Jingles, and I think recalculating took on the mission of reinstalling the window. Things were coming together also decided to add two more widows to replace, heck, we came this far.
Day 4: Plumbing crew comes in, Boda Plumbing, if you ever need any plumbing work check to see if these guys can do it first! They donated all the labor and materials for this job for FREE!! Plumbing is going in, electrical is done, drywall is going up on the walls and work is happening. So, somewhere around 6 or 7 at night the main crew started waning, Shop, Network, Troylette, myself, you could just tell, we were all gassed, it was like that section in the Freed to Lead book, the 50-75% completed, the 3rd lap of a 1-mile race, we were cooked. Again, no one complained, although you could see it on our faces we all kept moving praying we could finish this project. 10 PM we had the subfloor done, final flooring and trim was all that was left, third lap completed.
Day 5: This is when I was really grateful Dasher company shut down their sales force. I am praying he gets an even more awesome job now, but as my race partner and friend I was glad he was by my side. He showed up every day and we killed it! Tolkien, Dasher and Shop cranked out the drywall and final floors day begun, rack um and stack up. Flooring was a bit of contention so we changed directions and went with a Pergo floor, it was the best solution for the situation as laminate would not have worked during construction. Grinding out floors till 10 that night I decided I didn’t like Ice 9’s hand so in best fashion I slammed a piece of flooring that ends up cutting his hand open. Made him really happy to work with me;) Floors are in, Shop finishes up the bathroom and Boda comes back to hook of the sinks and toilet. Much accomplished!
Day 6: Network and his crew work on trim while the rest of us were finishing up details. The inspector comes and hits us with the last couple details, after reaching out to Marpool Electric we got them to come back and hook up the electrical for the hot water heater. Doc Mcstuffins and EE come back later that night to bring in the beds and rugs and Debbie and the kids have a place to sleep other than the hotel they have been stuck in for the last five days.
Day 7 and 8: Wrap up days, finishing trim, siding, etc. Saturday ended up being a great day to bring in the 2.0’s to help clean up the site, and number of ladies helped Debbie organize and we wrapped up the project at noon on Saturday.
Moleskin: This by far was the toughest project that I have ever been part of. For many of us it was more difficult than the toughest races we have ever done. It was also the most faith building. God provided the necessary people, the necessary funds and the necessary Attitude to get the Job done. At the end of the day its just a house, but it’s a house that we helped restore and make livable for 2 young grandkids. They were living in a house that literally was going to collapse in a very short amount of time. Now they can live in a house that is safe. Men stepped up, men lived out their words. The words we pray about every morning after we work out, we pray that God will allow us to be better husbands, Fathers and community members. This past week we did exactly that!
Final Moleskin: Below is a note from one of our brothers that I felt encapsulated the attitude and leadership that F3 is about. I asked him to share his company info so I could put it in this back blast and this is his response:
Hey guys. Thanks for reaching out. Hope all is going well with the house. Thoroughly enjoyed working along side of you guys last weekend and getting to know some new guys and being able to give back. The opportunities are all around, just do not always present themselves. Grateful this one came about and that we were able to show up for them. As for company name, glad you guys forgot it. Not about individuals or companies. I was just another guy that day, along side of all of you guys. Everyone deserves the credit, as many guys gave up time with their families in their busy lives. The company I was along side of is the company that matters. Thank you guys for organizing it, and please be sure to let me know of the next opportunity.
Special Thanks to these Non- F3 companies that showed their support:
Boda Plumbing http://bodaplumbing.com/
Cedar Hill Network http://www.cedarhillnetwork.com/
www.facebook.com/cedarhillnetwork (980) 239-7879
Marpool Electric http://marpolelectric.com/contact/
Hickory Tavern http://thehickorytavern.com/home/hickory_tavern-home.php
This was from the General, one of our brothers last week in Ballentine and they ended up donating $1025 for Debbie’s project so I thought you may want to read and make sure we say thanks next time we work out there
Typically, I’ve put announcements at the end of the backblast but in this case I definitely have an important one to put front and center. The Union County PAX have been working to restore a house in Union County. The house is home to her daughter and 2 other grandchildren that she is supporting. She lost her husband recently and has also taken in a man that has been struggling. Her house is sinking into the ground and in need of major restructuring and remodeling. Troylette has put together a Go Fund Me Page and a Sign up Genie Volunteer page and is asking for support in the form of monetary contributions or labor. Visit the links below for more information on the project and TCLAPS to the Union County crew for their work on this.
https://www.gofundme.com/debbies-house-improvement
https://m.signupgenius.com/#!/showSignUp/409094eafaf2dabfa7-f3debbies
Now back to today:
Knowing the weather yesterday and the lack of football my guess was that our wayward brothers may return this morning to get the abs ready for spring break:) By the time 6:30 rolled around 23 brothers had gathered and it was time to let the work begin.
WU: Quick lap around the lot, roll out the disclaimer, begin. 30 SSH, 10 Merkins, 30 LBC’s, 10 Wide arm Merkins, 10 Cottonpickers Roll with it.
The Thang: Well there really wasn’t a thang, it was bootcamp through and through, run to the light 30 American hammers in cadence, next light 20 Merkins on your own, next light 20 CDD in cadence. Run to the rock pile, grab a friend modified version of 7’s 7, Squats on the bottom 7 curls on the top of the hill 6 6, 5,5 ETC. Finish at the top of the hill, staggered merkins when done 10 each arm in cadence. Mosey over to the back lot. Partner up and Toilet bowl run, partner 1 Supines, while other runs the loop 200 supines in total. next exercise run the other loop as a team complete 100 burpees.
Mosey back quick stop for some people’s chair and air presses, mosey to the lights, quick stop for some heels to heaven 30 in cadence. mosey home to finish with 10 pistol LBC in cadence each leg.
Moleskin:
2 FNG’s welcomed to day, Bill and Jordan. Bill informed us with that he was a Michigan fan and I put down that he be called Buckeye but we ended on Buck for short. Jordan does something with planes so goodfella came up with Stryker from the movie airplane. It was great to have two new to the crew today. In addition it was great to have a few back that have not been here in a while. Doc was out all week last week and so where the McDonald crew, we missed them and it was good to have them back. It was clear that the mumble chatter came down pretty quick and there was some grumbling while doing burpee’s so I assume everyone got their monies worth. Good morning, good crew. As always proud to call you my brothers.
Other Announcements: Dasher’s Company restructured and cut the sales force on Friday with out notice. He is looking for employment. So please get the word out if you know someone looking for a salesperson.
First of all I apologize that I didn’t prebast the running conditions that I was going to put everyone through but then again, not really. “Suck it up Buttercup” and get to work!
WU: SSH 20, LSS 20, MC, 20, Moracco’s 15, CP 15 and a mosey over to the track
The Thang:
1st run- 4 laps- When waiting for the pack Led Mary, Supermans
2nd Run- 3 laps– When waiting for the pack Led Mary, Supermans
3rd Run- 2 Laps- When waiting for the pack Led Mary, Supermans
4th Run 1 lap- When waiting for the pack Led Mary, Supermans
All as fast as you can
Moleskin:
Lot of mumble chatter as we lined up on the track, whining about running, “If I would have known there was going to be this much running…” but not to long into the q everyone was too out of breath to complain. Hollywood as expected finished every run first, seems like all he does is run like the wind. Shop was pleased with his performace as he did not have to walk any, kudos to him. Leagal Zoom is back into the full swing of things showing up to a lots of sites lately. Frack was not a fan of the running but he knows he really likes its, and Good Fella and Posse continue to show improvement as well, so much faster than they were two months ago! Now Turtle, he has a different story, somehow his “procedure” some how messed his knee, up (not sure how those two things are connected:), I still give him credit, he didn’t quit and stuck to merkins while we ran. All in all was 3.4 miles of heart pumping running.
Christmas Eve- What better to do than have a sledding party. After the terrible beat down at Brave yesterday, Frack says to me, “you know there’s football sleds at Weddington.” Oh really, I reply, thats going to suck, you take that part of the party. So here’s how it went.
WU: Mosey to the side lot, quick disclaimer then the fun begins- 30 SSH, 30 MC’s, 30 LSS, 10 Merkins. Mosey to the back of the school for a continued supine warm of of 10 supines on each of the 3 railings in cadence.
The thang:
Mosey over to the opposite side of the school where (2) 45 Pound plates begin the work. This was a great exercise glass Joe showed us at our site around a year ago. Simple, break up into 2 teams, 1 person pushes the plate while the rest rotate between 10 Merkin, 10 Squats, and 10 LBC’s. After each set one takes over and the next person on the team takes the plate, till we made a full round around the parking lot. Two obsevations stand out during this exercise but Ill save it for the moleskin, but lets just say the Meyers were on opposite tracks.
Next exercise, after I figured out how to count, or at least have the group count off, break into 5 teams of 3 and head to the practice field. Sandbag on one sideline, kettle bell on the other. The exercise was 50 sandbag burbee press lunges, the timer was the runner swapping with the person on the other end swinging the KB. This went on for a while until the teams finished. In the mean time Doc and Ice led some Mary while everyone finished.
Next was the sleds. Frack took over and decided to used a similar format but instead of running back and forth we broke into 3 teams of 5 and the 5 man sled became the timer. Each team had to push the sled 3 times. This was a leg killer.
Last for a bit of fun was the “tug of war” battle between two teams. This was Happy’s idea and I liked it. 3 rounds while evening them out to make it more difficult was a fun finish to the work out. Mosey back take the gear back, hit some mary while the pac came in Finished!
Moleskin:
To have 15 of our Pax show up on Christmas Eve is so encouraging to me, it goes beyond my standard thought process that 15 decided they would get their butts out of bed on Christmas Eve and challenge each other for an hour. Moses made his F1 Debute and put the work in, realizing he wanted to work on both the spiritual and physical aspects of himself, 6:30 was no obstacle. Snow, Ice, and Doc are the cornerstone of our group always pushing, encouraging and lifting everyone up. Popeye still carries his “no quit” attitude, and although those were not Shop or Dirty Birds specific 2016 words of the year to live by, they certainly have as well. Goodfella is earning his stripes quickly and with out hesitation stepped up for Monday’s q, can’t wait. Gator, have you seen him 50 years old this year, he with-out question is in better physical shape than he was a year ago, he has put the work in. Maple Syrup and Troylette, like Goodfella always have a smile on their face and get after it in every work out.
Which leaves us with Bolt, I had heard this young man had made his debut a couple weeks ago, heard he was fast, heard he was strong, heard he also has a no quit attitude. Well, it is true, 6 years old, he was on my heals the whole time (I’m guessing he didn’t pass me out of respect), fast, check, strong, mmm, for sure, he didn’t hesitate taking on that 45 lb plate and gave it all he had. No quit, for sure, Popeye tried to instruct him how to modify something so it would be a little easier, nope not Bolt, he decided to modify and make it harder, so instead of KB swings he added burbee’s to the mix. Awesome, but what would you expect he’s Ice’s son, Ice works hard, so Bolt would naturally work hard too. So here’s where they differed today. While pushing the plates around the parking lot, Bolt got on it and gave it his all, no issues, a little help and he was around the corner. Ice gave it all he had as well, but,,, his was just a bit on the drunken worm burner kind, he decided to miss the corner and run the plate toward the island. Next time will give Ice a ticket:)
So with that, again, thanks for giving me the opportunity to lead, I appreciate it more than you know. Oh and Popeye and Shop, I owe you one, (defiling Packers attire is a capital offense). Hugs around! Merry Christmas!
Announcements:
Flash this Monday is at 6:30
Joe Davis run- Google for times and location
F3 Sanctuary is on this Monday at 7:30 in the Brooklyn Pizza in Wesley Chapel
Legs were the game today so I parked the car in the back lot and ran to the front to get the show started. I have had struggled with my voice lately so I asked Shop to take the warm up
He started with some Side Saddle Strops ( yes I said strops) 30, a hot lap around the lot, MC’s (20), Boat to Canoe’s (20) and Merkins (10)
We then headed to the back, quick stop at the wall for some people’s chair then to the bridge, quickly realizing the icy bridge was no place to exercise, we walked gingerly over to the half wall to do some step ups, realizing those would also kill us as well I called and audible to mosey back to the hill with a quick stop to do some superman.
The hill: It was a simple plan 4 person team, 1 takes the bag runs up the hill to do squats starting with 11,10,9 and so on. The sand bag was the timer. The rest of the stations were dumbbell reach, Smash balls and Kettlebells. Each person and to go through the full 11 down. It was than at the last 5 rounds I audibled a reverse run up the hill with a sand bag. Then at the last round I was Q jacked and popeye and Bottlecap suggested to bear crawl bag toss up the last round.
Moleskin:
Legs were no accident this morning. I told the pax that my 12 year old daughter made fun of me the other day and said my legs were skinner than hers. What a jab by a 12 year old, you can bet legs will be part of every work out I q moving forward. That being said the general jest is that the pax go their monies worth. Started out with Shop taking the WU and making us laugh with the Side Stratle Strop, Goodfella with his ever loving positive attitude, Posse, have you hugged that guy lately, mean and lean. Gatorcub, is in line with Popeye with their no quit attitude and put the hard work in today. Dirty Bird muscled through the run today even though I know his foot was hurting, always impresses me. Bottlecap is an anchor of the F3 UC crew solid, pushes himself and those around him. Thank you all for being you. I really appreciate you all letting me lead you and being part of a great group of guys!
The day started up a bit early getting set up, the morning was brisk but workable. I pulled in at 5:15 to get the 6 stations started up, saw Ice pull in at the same time. I was fortunate, he waited till I had all the stations set up and then stepped in at the last minute to help me move a bench just before we got started, but I digress;)
Warm up: Quick lap around both parking lots, then hand the Q over to Ole Macdonald for the official WU: 15 SSH Regular 10 SSH SUPERSPEED, 10 Pushups (refuses to call merkins now that he knows what they are), 20 LBC’s, 15 Cotton Pickers, quad stretches and WU Complete.
The Thang:
Six stations: Pull ups, weighted sit ups, Weighted step ups, Smashballs, Kettle bells, Curls. To music we hit each station for a minute for the first 3, one lap around the parking lot, 3 more stations another lap, 60 seconds rest. Rinse and repeat 2 more times.
Moleskin: the mumble chatter started out very loud and I was starting to wonder if this was going to be a good work out but shortly into the 1st round it got serious. The fast lap around the lot manages to get the heart rate up and the chatter down. Regarding the lap, Rockwell was on my heals in the first round and passed me in the second round (nice work!, clearly he is substantially faster than he was 4 months ago). Recalculating and Loafer have there game faces on and remain committed to bettering themselves. Dirtybird continues to be a source of inspiration for me with his no quit attitude. As always, I am grateful to be a part of this group of men, men that want to be better in all aspects of our lives.
Announcements:
Nascar 5K tomorrow night- Posse loves his kids so contact him if your interested
3rd F Sanctuary 7:30 Monday Nights Brooklyn Pizza Wesley Chapel.
Thought of the day
“When you die, the quality of your life will be measured by how much of it you gave away.” Andy Stanley.
The morning was foggy, gloomy and for the first time that I can remember in a while not HOT, great! We did have an interesting start as an FNG walks up and introduces himself and informs us that he was invited by Camacho. AHHH we said, he’ll be here at 5:31,, welcome to the crew. So we start out with a quick hot lap to ensure that we don’t lose Camacho and low and behold he, as expected, pulls in at 5:31. Boom, ready to start with a quick mosey over to the other parking lot for a WU and divide into 2 teams of 3 and 1 team of 4.
WU: 40 SSH, 30 MC, 20 LBC’s, 15 Merkins DONE
The Thang:
Mosey to my car where there happen to be 3 Sand bags, 1 for each team. Team grabs a bag and mosey to the other side of the bridge doing an Indian run along the way. Hit the other side of the bridge for a quick plank jack then mosey up to the practice field for some work.
Work was simple 50 Burbee’s per person for a total of 150 for the 3 person teams and 200 for the 4. The additional work was the sandbag toss while doing a bear crawl made it a bit more fun. The plan was simple, sets of 15 burgee’s run and catch the guy with the bag, guy doing LBC’s takes over for the burgee’s until reach your goal.
Warm up over, run to the track, happen to be 6 kettle bells there and 4 bands and a pull up bar. Run a lap do 10 pull ups or 15 rows, run to other side of track to do 20 KB’s swings. Do this three times and your done. Planks while we wait, with some plank jacks in cadence.
With 9 minutes left, time was tight to get the last game plan in, mosey over to the Middleschool side lot and again, just happen to be 3 plates, 3 smash balls and some dumbbells. 100 smash balls to finish the work out while one person runs the plate to the other side of the lot switches with the dumbbell and runs the plate back. Easy 100 smash balls and were done! Quick sprint to the starting point to finish all of that while running 3.1 Miles.
Moleskin: All in all I think everyone got there work in, felt bad for Hammy (FNG), who pulls his groin on his first time with the F3 Crew. He took it and kept working through the pain like a champ, I am certain he will be back. This pax has a whole is getting stronger and stronger, I watched Damascus hammer out 10 pull ups like it was nothing, I thinking he struggled a bit more a few months ago when he started. Kevorkian sprinted past me not he first lap of the track, letting me know he had quicker legs than me!! Popeye looks like he was throwing around a 10 lbs kb when it was a 40. Gator Cub, I don’t even recognize this cat any more, clearly has put his work in and looking slimmer in his 50’s than he did when we first saw him in his 40’s. Snowflake is the rock and cornerstone of our pax, always putting the hard work in. Learned that Troylet was a big boy back in the day and refuses to go back showing up consistently at every known F3 work out since he moved he 3/4 weeks ago. Camacho always has a smile on his face and is looking to kick some other F3 sites as&*&# s in soccer in a couple weeks, go get them, just show up on time:) Big tuna wanted to make sure that he made Damascus work for his money this morning and I watched them both with a strong hustle on the jail break home. NICE WORK GENTS, thanks for allowing me to lead.
Announcements:
Family fun Kids race: http://insaneinflatable5k.com/charlotte-nc/?gclid=Cj0KEQjwyJi_BRDLusby7_S7z-IBEiQAwCVvnyOejJvt95VG4m_TuwK-o9insltyXTStcCTXFO4ZrMcaAvQE8P8HAQ Posse, Kevorkian and Transporter are bringing our family
Southern Discomfort- 10/22 CSUP event http://www.signupgenius.com/go/20f0f4ca9ab22a4fa7-2016
Quick Elevator Summary of the Event
We will start at Charlotte Catholic and run as a group to Old Providence. It is exactly 8 miles. However there are 6 pain stations along the way which will add mileage to close 11. We have reached out to site Q’s at each stop to provide hydration as well as a 10 minute workout. The 2nd to last stop is the Arboretum so they could also choose to end there if they want a to cut 2 miles off the total.