9 fearless fellows started off the week with the DRP and are better HIMs for it. Quick disclaimer and mosey out to 51, down to Jack Hughes park entrance, down the sidewalk and around the big ball field to the main field house. Circle it up for some COP.
COP – IC
SSH x 20
IW x 20
Merkin x 10
Mtn Climber x 10
Low Slow Squat x 15??
Mosey over to rock pile and grab a lifting rock for some upper body work.
Tricep Extension x 30
Overhead press x 30
Curl x 30
With the arms all warmed up we move to the next lot where YHC has set up some stations. Partner up (one group of 3) and get a quick break down on what is going on with all the orange cones, cinder blocks, a garden hose and 1 frisbee.
Station 1 – Garden hose (timer)
Partner 1 pulls fully extended hose to himself (approx 80 feet give or take) and then run it back out to full extension. Partner 2 does LBC. Flapjack
Station 2 – Cinder Block lunge (10 yards out and back)
P1 lunges w/cinder block. P2 does merkins. Flapjack
Station 3 – 6 Cone ZigZag sprints
P1 zigzags the cones and sprints straight back. P2 Flutter. Flapjack
Station 4 – 15 yard frisbee toss
P1 and P2 throw and catch. If there is a drop, 5 Burpee penalty. Successfully complete 10 throws, do 5 Burpees for being Awesome!!!
One time through all the stations and we took a karaoke left and right down the parking lot and then a backwards run down the other side.
Station 5 – Partner Situps
P1 and P2 leglock and do old fashion situps.
Station 6 – Line hop
P1 and P2 stand over a parking line and do single leg (R/L) and double leg side to side hops over the line. 1 hop equals back and forth over the line. Right leg x 10, Left leg x 10 and double x 10.
Station 7 – Cinder block clean and press
P1 clean and press cinder block x 10. P2 burpees x 10. Flapjack
Station 8 – Side step suicides
P1 and P2 Suicide between 3 cones starting in middle. Side step to close cone and back to middle. Sidestep to far cone and back to middle. Sidestep the full distance and sprint to other end. Change sides to get equal leg work.
The group of 3 was the timer for this set. Times up, grab all the wonky gear and head back to launch. Drop it all next to YHC’s 2.0 hauler and circle up for 1 round of mary.
Mary = Heels2Heaven x 15
YHC has been a bit preoccupied with various family health issues and was itching to get some “work” in on the ole pavement. When I received the message from Pvt Benji I jumped at the chance to Q. Admittedly I am a bit of a procrastinator and was thinking of various exercise routines last night whilst imbibing beside my fire-pit. I recalled a time not to long ago I pulled the garden hose across my yard and thought to myself, this would be a good workout. So, I brought my hose and some choice cinder blocks and paired it all together with a sprint/agility workout of my own making. Cinder block lunge walk is a real #crowdpleaser. As were line hops. Tag team duo Happy Meal and Tommy Boy were hustling hard. Commish and Side Car were setting off the “Lunk Alarm”. No Show, Pvt B and YHC took the long road with the 3 person partner group. DF and Cobbler suffered in silence. Everyone had the chance to show off their best “Dad” backhand frisbee toss and ultimately lamented the fact I brought all this gear 1/2 a mile from the launch as we picked it all up and took it back. Secretly, I was gauging frisbee talent and the idea of having a Joust like last Monday Ultimate game on the regular at The Big House. I think we can say, providing we get some numbers up, it will be GAME ON! Tks for the opportunity to lead.
Crane Relay is just 2 short weeks away. Check out the Pre-blast for any info. Details
Pineville Fall Festival this weekend – Come support your local F3 community and bring the 2.0s out for some fun.
Don’t go revenging in my name…
No pax were harmed in the making of this painfest. Well, almost.
24 gathered for an “udderly” amazing event at the Regal Theater’s sidelot in fancy pants Ballantyne. Where even murder is an issue. More on that later. Quick rusty disclaimer and short mosey to front of cinema. Circle up for COP.
COP – In Cadence
Mtn Climber x15
With the mumblechatter at an all time high and YHC’s questionable cadence count we moved on. #animals
Slow mosey up to Elm and down along the sidewalk behind the cinema. I believe it was Chunder who said, “Oh no, Murderhorn is this way.” To which YHC replied, “Is it? I didn’t know that.” Wherein Mighty Mite chimed in with, “well someone did get murdered here recently…” YHC’s mind began to wander as his words trailed off. We were soon snapped back to reality upon arriving to our destination.
The Murderhorn (where no actual murders have been recorded. At least in Ballantyne’s version)
Stop #1 – Heartbreak 1,2,3. Using .13 miles of The Murderhorn, teams of 3 will ascend and descend while completing cumulative exercise at each end. Exercise include 100 x Merkins, 200 x LBCs and 300 x Squats. The runner between the stops is the timer. Everyone end at the top and join in the Mary being called by Chunder.
Stop #2 – Mary Quad Burner. Mosey to the grassy area at the corner of Elm and Elmstone. Partner up. Partner 1 does Flutter while partner 2 backwards runs 25 yards to road and back x 2. Flapjack and repeato until cumulative Flutters = 200. We lost one pax to an ant pile. He took time to run it off which is a peculiar way to deal with pain. #toeachhisown
Stop #3 – Jacob’s Ladder. Mosey to launch lot and using the 25 yard +20% grade as our ladder. Ascend 7 times with increasing burpees at the top starting at 1 ending at 7. OYO AYG YVY AFAP FYI BTW OMG HIM
When all pax were done with Jacob they slowly started to assemble and do mary. YHC joined and properly lead this fine group of hill climbers. Dolly x10, Rosalita x10, Back scratchers x15, Freddie Mercury x15, LBC x20, Flutter x20.
Day old moleskin: YHC learned a few things today. There are a lot of SOB pax I do not know. #needtofixthat #postmore Murderhorn has nothing to do with actual murder, let’s be clear. There was a murder in Ballantyne recently and Mighty Mite can tell you all about it, he was there. #notasuspect #stonehenge Uncle Rico takes a licking and keeps on ticking or running in this case. He found an ant pile and tried to play with the cute little buggers. He then proceeded to run The Murderhorn as a way to deal with the pain. We have a multitude of Respects in our midst. I can only hope to be as good looking and healthy as these gentlemen when I am Respectful. Keep it up men. The mumblechatter was strong early, but once the hills started taking the air out of our lungs it got quiet. #missionaccomplished Everyone put out and the work did the work as the Goruck cadre would say. Thanks for allowing me to to lead. Toolbag, No Show and Commish have a great AO and the showing of 24 was impressive. #strong #hims
Announcements: Last call for Isabella Santos run and SFN Chariot pushing. Stonehenge is still happening and can be your warmup.
Davinci is converging with stonehenge this week
Lake Norman Basin run coming up soon.
Strong take out by Squid
Lucky number 13, eventually. With our pre-runners in and all in the lot accounted for we launched 11 strong. Passing the crossfit box I tried to EH a solo SC doing a workout in the parking lot. Maybe they kicked him out? We’ll never know cause he stayed firmly planted next to his fern. You may notice I stated 13, we picked up a few bums along the way.
COP – AAA parking lot
SSH x10 IC
IW x10 IC
LSS x10 IC
Mtn Climbers x10 IC
Merkin x10 IC
Flutter x10 IC
Dolly x10 IC
Mosey to next lot in office park. YHC tells the PAX there are 5 sets of parking islands and we’re gonna use all of em. Modified triple nickel/Suicide run thing. Island set 1 – 5 merkins, do suicide set (out to middle island and back, out to far island and back), 5 Merkins. We started on the outside of the five islands which resulted in 6 sets of this awfulness. .7 miles and 60 merkins later we mosey north on Comm House rd,
Bridge repeats – run out across the bridge and back (5K pace). First in chooses some mary x 25 (we picked up a wayward Snowflake running across the bridge on lap 1 – makes 12)
5 sets in the 15 min time allotment with boat/canoe, american hammer, lbc, plank set and something else that escapes me. 1 mile and 125 core exercise later we moved on to Round 3.
Mosey to Torringdon main parking lot. Partner up (cause now we have even numbers) and run around perimeter of parking lot and at every parking island (x10) do 10 Hand Slap Merkins. #crowdpleaser Enough of that madness. Mosey on back across bridge to 1st stoplight. 1.3 miles and another 100 Merkins brings us to the final round.
One more suicide set. Start at office park driveway, run (10K pace) to next driveway and back. Finish it up with 1/2 suicide to bring us back to the launch. .8 miles
With a few mins left we circled up and did a Ring of Fire. 1 runner runs around ring, we all do 5 merkins. 12 men x 5 merkins/man = 60 more merkins and 1 Tuck. Where did that guy come from?
BAM! Lucky number 13
Moleskin: YHC had what he thought was a fairly aggressive plan this morning. Many stops over a good distance to get the minimum 4 mile Brave requirement. A good mix of Chesticles and some more sustained running sessions to help get into a groove for pacing. The Pax held together well and were led on the runs by Fraiser and One Niner. Fire Hazard and Flipper are Merkin machines, even if yesterday was chest day. During round 2 YHC heard “Runner front” and it turned out to be Snowflake. We now officially had 12 and 1/3 of the Up’nOver BRR team. BRR Taper friendly means no hills, not low mileage. But how would anyone know what my made up phrase meant but me. 😀 Tuck found us after 57 mins back in the parking lot. I think he just played Candy Crush in his car the whole time. So now after reading this he can go out and do what he missed. There are lots of opportunities this fall for volunteering, supporting and participating in multiple events, see announcements below. Always a pleasure to lead the SOB’s and tks to Snowflake for the take out.
Crane Relay – last day to signup 8/25 – See preblast – http://f3southcharlotte.com/2018/07/14/the-crane-relay/
F3 Dads camping @ Cane Creek – Oct 19-21 – See Fraiser
Santos Run – 9/29 -Speed for Need chairs in full effect – See preblast – http://f3southcharlotte.com/2018/06/28/2018-isabella-santos-pre-blast/
Saint Jude’s 5K – 9/22 – Speed for Need event – See Snowflake
SandBox 8/31 – Evening for Believing – Soft Pretzel
Indian Land 4 yr Anniversary – 6am @ Indian Land Elementary
YHC got a late start and was tossing coupons on the pavement at the Tartarus at 5:25. Dangerfield rolled up stopping with sleepy eyes and asked, “Is this where F3 meets?”. “Yes, go around the stadium to the lot with all the men standing round.” Shut the back to the family 2.0 hauler and haul arse over to the launch. With 30 secs past 5:30 YHC arrived. The terms were set and 10 Burpees to start.
Mosey to Tartarus and ‘splain to PAX what to do.
Bear Crawl ramp 1 halfway run to top
Flat, Karaoke left
Crab Walk ramp 2 halfway, backwards run to top
Flat, Karaoke right
AYG to the elevators. Ramp and flat
People’s Chair to wait on the 6 – Little trivia while we sit.
Does anyone know how long Centurion has been an AO? 6 years from Runstopper. DING DING correct. (YHC forgot to ask if PAX knew who started Centurion? He was among us. Escargot)
Mosey down stairs and up to Catholic entrance. Passed by 2 well known areas for downpainment, Front entrance stairs/ramp and patio, on the way to the pedestrian crossing on 51. YHC disclaims the pax in the best way to cross the HWY is via a designated crosswalk. Be safe out there.
Continue to the front of Camel Commons shopping center in front of Amelie’s to stop number two.
Carmel Commons parking lot crossing lines. 17 is the magic number of crosswalks painted all along the front of the mall from Amelie’s to Cabo’s. Run from crosswalk to crosswalk and do descending, from 17, Squats. Mosey over to the Bermuda triangle to plank and wait on the six. More trivia.
Does anyone know the 5 principles of F3? With much mumble and some chatter we got them all out.
Mosey over to stop 3, Planantine Hill, for a Triple Nickel in honor of our incoming Site-Q, Mermaid. 5 Handrelease Merkins at the bottom, Run hill, 5 StarJacks at top, Run hill. Repeato x 5
LBC while we wait on the Six.
Mosey back to Tartarus, observing much caution while crossing 51, for the last stop. Tartarus stairs with a twist. YHC pulled out all the stops for his last Q as Site-Q and brought his vast collection of bricks. Somewhere in excess of 150. I was promptly asked if I had not finished a project. Maybe… But this time the project is move the bricks from here to there. Split into 2 teams, shirts v skins, and move your pile of bricks (2 at a time per pax) from spot 1 up stairs across and downstairs to the new spot next to old spot. Team that moves all the bricks first wins a special prize. My Respect. 🙂
With that ridiculousness over, we deposit all the bricks back into the M’s truck and head back to the launch.
Tour complete, in more ways than one.
It was a yet another pleasant morning in the bowels of A51 land. Centurion is always a bit muggy with it’s proximity to the nearby McMullen creek. To say we sweat would be an understatement as we all looked like we had just gotten out of the pool. Touring the AO was a good way to make sure everyone remembered the various facilities we have access too. It was also a good opportunity to drop some knowledge about the AO and F3 in general. Always a fun time to ask PAX questions when they can’t breathe and think. #crowdpleaser
Lorax led with Snuka (Respect), Brilleux and Margo not far behind. YHC had to leave Centurion with a parting gift in the form of bricks. This time in F3 has allowed me to gather quite a collection of bricks and I brought them all out. The M’s 2.0 hauler was not happy with the rear weight, but to bad the pax needed the training. Brick Race was fun and exhausting. Team Shirts missed the part about just going one floor in the PD and climbed all three. Team Skin respectfully waited to correct them and allow for fair competition. Shirts still won. #rigged
On a personal note, it has been a pleasure serving the Pax of western A51. I am blessed to have moved in order to make more room for our family and have since been very sporadic in my attendance. While living in Steele Creek I have noticed we need to seal the ring of 485 in CLT with AO’s. I plan to move forward with planting some workouts that will serve western CLT. Be on the lookout for future mustard seeds and a friendly EH to help them plant and grow. Thanks to Margo for helping to keep Centurion strong. We can see the fruits of the Site Q’s and loyal PAX labor with new AO’s like Cerebrus and Brave. All born out of the ever growing and starfish splitting model F3 follows. Mermaid will undoubtedly be a fantastic Site Q and help to serve the pax of F3 and grow A51 to reach more #sadclowns and #futureHIMs.
Respectfully, YHC – Udder
Beerrun – The beerrun has come and gone. If you did not attend, you missed out. Fun times fellowshipping with great A51 and SOB pax. Tks Tuck for organizing. Be on the lookout for a late fall edition that will head north from NODA to Central. #beerrun channel on slack
Nicaragua Mission – Currently raising funds to fabricate a metal building for the community – See Escargot
Q slots open at Centurion – see Margo or Mermaid
10 uninformed pax found themselves in a pickle when they arrived and YHC was the replacement Q. What would we do with 45 precious minutes of pain? YHC had the plan and with no FNGs we set off… to the very next parking spot.
SSH x 15 IC. Mosey to end of lot. IW x 15 IC. Mosey to next lot. Merkins x 15 IC. Mosey to end of lot. Squat x 15 IC. Mosey to next lot. LBC x 15 IC. There were some mild groans from the sisterhood of the traveling COP but YHC was used to this group. Mosey around outer driveway to 51 entrance. No one bit it on a speed hump.
The thang part 1
partner up x 3. Partners 1 and 2 head to opposite ends of lot. P3 runs to relieve. Flapjack and repeato till finished with all exercises. On each end of lot – 100 Merkins, 200 Squats and 300 LBC. Totaling 200, 400 and 600 for the partner trio.
Thang part 2
Mosey over to parking lot beside 51 and YHC laid out the Burpicide. Increasing burpees every island. 8 islands equal 1,2,3,4,5,6,7,8 burpees. Suicide back each island but, stop at each island and perform that islands number. Which means 1,2,1,2,3,2,1,2,3,4,3,2,1,2,3,4,5… to 8. #crowdpleaser. YHC had only planned 10 mins for this and that’s all that was needed to yield an all out rebellion. I think McGee got to 6.
fully smoked we mosey around back to the launch for some Mary. Everyone called an exercise then with 2 mins left we head to end of the lot. 5 burpees and all you got to the start.
NMM: This has been in the draft bin for 4 days now. That’s my bad. Had a few individuals in mind with the burpicide and they must have had burning ears cause they didn’t show. Oh well, the pax present recieved the punishment for allowing YHC to lead. You’re welcome. McGee and Lorax were out front. Surprise surprise. I did manage to quiet the mumblechatter quite quickly. #myworkhereisdone All that said everyone accepted the challenge and threw down all they had. Great job.
On a side note we did have a medical moment. This serves as a constant reminder that we need to stay vigilant to our pax needs and be ready to act. Site Q’s are strongly advised to keep a phone on them if going far away from the launch. Also if you do have any condition or begin to feel “off” speak up and let fellow pax know. Safety first
Announcements: the Memorial Day convergence already happened.
Patriot 5k Monday with convergence before during and after. This is an experience for sure. Check it out. (Also was YHC first post 5 years ago)
Link for pax emergency info. Fill it out. https://docs.google.com/forms/d/e/1FAIpQLSdGP76Wu2-NNHLaaG2uFaViJjbz92mY66UERJsb8iXfxEQ-dg/viewform
11 individuals of the ex-sad clown persuasion descended upon a moist SCMS campus for today’s edition of Base Camp. YHC has not been out to the AO in quite some time and I was excited to try out the new track surface. So with no FNGs and an abbreviated Disclaimer we mosey.
Short lap around the parking lot incase anyone came flying in on two wheels. With no Lifos in attendance, we headed down to the track. Upon arrival YHC was pleasantly surprised with it’s resurfacing. I think this is the second time it has been resurfaced in F3’s existence. We must really beat it up.
COP In Cadence
SSH x 20
IW x 20
Merkin x 10
Mtn Climber x 10
Low Slow Squat x 20
The Thang – Catch Me if You Can (the mile edition)
Partner up size/speed does not matter. But if you feel it does, go for it.
Lap 1 – P1 does 10 LBCs then run and catch P2, P2 does Backward run. FlapJack and repeato all the way around the track. Plank while waiting on the Six
Lap 2 – P1 does 5 CDDs then run and catch P2, P2 does Side step run facing inside of track. FlapJack and repeato all the way around the track. Reverse plank while waiting on the Six
Lap 3 – P1 does 10 Lunges then run and catch P2, P2does Side step run facing outside of track. FlapJack and repeato all the way around the track. Plank while waiting on the Six
Lap 4 – P1 does 10 Merkins then run and catch P2, P2 does Regular run (yogging). FlapJack and repeato all the way around the track. Plank while waiting on the Six
Quick 10-count to catch some breath and head on up to Semi-Gloss’s office. (Simba has taken up residency there as well) Mosey up the hill and detour down towards the ball fields just so we can get a quick 2-at-a-time stair climb.
People’s Chair. Arm raises x 40 and a deep burn for round one.
Donkey Kicks x 20
PC round 2, Arm raises x 20 and a 30 sec deep burn provided by an excruciatingly slow 10 count from Goonie
Ascending Testicles – Failed
Circle it up under the beautiful sunrise and we partook in some crowdsourced Mary. Everyone called an exercise x 10 IC. It was glorious!
Question, Concrete or Grass?
So we found some and finished it out with our ole pal Jack Webb and his cousin Jerk Webb. Jack to 5 and Jerk back down. (Jerk Webb is shoulder taps while in merkin position) #Crowdpleaser
Ye Ole MoleSkinny: A few notes from this morning. Again, the track is great. YHC’s LSS cadence is fast according to Goonie. Goonie hates 10 counts. Simba hates lunges. Everyone hates Side Step for an entire lap. Two laps, since we need to balance our bulging right calf. Catch me if you can is sneaky hard when you do it consistently for a mile. Note to self – CMIYC 5K would be epic. (Coming soon) We got a preview of the summers humidity. One word, MOIST, just like the Pete Schweaty family recipe balls. That feeling of swimming through the air is unpleasant. Donkey Kicks and Merkins on a slippery wall are hard. Goonie loves 10-counts again. We all dislike Goonie for loving 10-counts again. There are at least 11 types of Mary. Hourglass is one such Mary and she sucks in cadence. Jerk Webb is a meaner version of Jack Webb. (I’m sure it has a diff name. I just like Jerk Webb) Great job to everyone and thanks for putting up with my shenanigans.
Announcements: Next week – Marvel has the Q
Keep your eye out for Memorial Day Convergence, most likely to be held at Base Camp. (cause it’s the best camp boiiiiiii)
Pastor Simba on the BOM.
This backblast brought to you by my feet, cause I can’t lift my arms to type. Seriously though, shoulder, chest and arms smoker. Glad I can still deliver.
Disclaimed, mosey out lot and turn left. Toolbag about fell out. I guess he’s not an ambi-turner. Run out to Walsh and turn into back parking lot behind football field.
COP. BLIMPS. 5 Burpees, 10 Lunges (each side), 15 Imperial Walkers, 20 Merkins (shades of things to come), 25 Plank jacks, 30 Squats. BAM!!
Mosey around football field and to far stairwell of parking deck.
The thang. Contra Burpee ladder up stairs. 1 Burpee on level 1. 2 Burpees w/2 Merkins while down on level 2. 3/3 on level 3. Run to next stairwell. Do the same down 3, 2, 1. Run to next stairwell. Ladder up. Plank on the six.
For those counting at home that’s 68 Merkins thus far.
Blackjack AFAP. A little known or used exercise routine. Start on one side of parking deck (short way) do 1 Merkin, run to other side, 20 LBC. Adds to 21 = Blackjack. Get it? Good now really get it. 2/19, 3/18… This was a crowd pleaser and the only sounds heard were the groans of Merkins upon Merkins upon Merkins. People’s chair to recover for the six.
Mosey to CCHS front door.
Bear crawl 1,2,3. Partner up. P1 does bear crawl up ramp. P2 starts chipping away at the 1,2,3. 100 Merkins, 200 Squats, 300 LBC. Flapjack. Repeato till 0600 hours. Many apologies for the 200/300 LBC/Squat screwup.
Mosey to launch
Six Minutes of Mary. 10x IC Dolly, Flutter, High Flutter, Heels2Heaven, LBC, American Hammer
Moleskinny: Been a few weeks since I have been out to Centurion. That’s my bad. A few pax came in on 2 wheels. Few new faces out there as well. As mentioned above Toolbag was completely taken aback when we turned left on little ave. Who knew he was that easily startled. A bit of an unorthodox COP. Done in a row across or abreast as some would say. Gotta be loud for the ends. Utah thought I was calling “ouch” not “out” for plankjacks. Glad your concerned for me friend but you might want to turn up the hearing aide. We took the long way to the stairwell noticing the stadium sign was nursing a broken letter R. Get on that Chelms. Contra burpees are a very contrarian exercise as noted by Ickey. 😘 blackjack routine is just downright disheartening. Checkpoint is still the king of Merkins. Things got tough around round 15. There was laboring going on during this one. Heard some serious grunts. You’re welcome. Cheddar and toolbag raced to the end. Chunder was a new face and lamented the bear crawl 1,2,3. He even asked about shortening it. Stone face was received and we plodded on. Truly blessed to be able to share time with all these HIMs.
Announcements: Check in with speed for need Scabby or Jrr Tolkien as they need some track commanders for upcoming races.
Prayers for the palmers as jennings and big sis prepare for a bone marrow transplant.
The stand at Panera. Studying Mark. If you don’t have a regular 3rd F. Get one.
7 men stood in the gloom awaiting instruction from YHC. Disclaimed and ready to go we drop and get 5 Burpees out of the way. Frehleys was not impressed. Wasn’t the first time, won’t be the last. Follow me.
Winding our way up colnan and down to bally med rd out to the light on BCP. Cross the street and up to Bally village parking deck. YHC anticipated precipitation but the only thing that soaked us was a heavy fog of the gloom and our perspiration. Stop in lot next to deck and circle up.
COP – IC x 15 SSH, IW, Mtn Climber, Merkin, Low Slow Squat.
Mosey over to level 1 and partner up. Glad to have even numbers.
P1 does called exercise, P2 runs up a level, finds stairs and descends to relieve partner. Flapjack. Repeato but go 2 levels. YHC can’t count and we descend to basement for final ascent. Repeato up 3 levels.
Wall sit to catch up the six and our breathe.
Reverso. P1 climbs stairs one level and descends to relieve P2. Flapjack. Repeato 2 levels then 3 levels.
Called exercises included lunges, lbc, plankorama, monkey humpers, reverse plankorama, rosalita and something else
Wall sit some more then head back to launch.
Find the brick wall on colnan and hang for 30 secs then jail break up hill and down to launch lot.
NMM: P200 taper, the hawk and rain aversion are a few contributing factors to low attendance. But we still took the DRP and got to it. Frehleys always has something to say. Wouldn’t have it any other way. Tag along is quick. Don’t sleep on that guy. The parking deck is just nasty. Smells like a hippie commune. The stairwells resemble the aftermath of a nickelback concert. Vomit and poo everywhere. I think people might board their dogs there during the day. #justnasty
Happy to facilitate a Q in SOBland. Tks tag for letting me take the reigns.
22 total combined Bagpipe/Swift
P200 this weekend. Praying for everyone’s safety and health throughout.
Davinci was smack talking Stonehenge. I’ll let y’all figure what’s open this weekend.
YHC on the BOM
This weeks edition of The Big House was predicted to be low on numbers. Pvt Ben away at the beach, DumpsterFire with a child sized DF at home this morning and of course… the Dreaded Rain. Luckily, Tool bag was fool enough to come and meet me for today’s DRP. It’s always better with Cheddar. Unless it isn’t. More on that later. YHC had a brief thought to knock on The Big House door and invite some of Pineville’s finest to come join us, but then I remembered they have tasers. With that, Tool bag and YHC launch.
Heading the northerly direction out to 51 we turned right to observe the glory of small town ‘Merica, at 5:30 am. Passing by the old brick shops of Main St. reminded TB and I of times past. We reminisced about our upbringings and enjoyed some 2nd F as we continued up to Lancaster HWY. Turning right we proceeded to Pineville Elementary and onto Lowry St. where YHC yammered on about the new ball fields and the PCSA. Turning right on Johnston Dr. we observed the new construction invading and decided to take a closer look. Turn left on Meyer Ln where we could tell nothing more of what this large, scraped swath of land would become and we headed back to Jack Hughs. Ding ding goes the mile on our watches and we were well on our way to TBH’s 2 mile distance suggestion. Passing the cars we saw a third car that suspiciously looked like Cheddars civic. So we did what any normal F3’er would do and began shouting his name on our way to the Field House in Jack Hughs. 1.5 miles down and nary a cadence count uttered we parked it up to enjoy the classic COP. (all while yelling for Cheddar)
COP – IC x 15
Low Slow Squats
Still no sign of Cheddar so quick decision Ace Ventura style and we took off back up to TBH to find our wayward companion. Upon arrival we found no Cheddar, no Civic and no message in a bottle. Was it even him? A ghost? Or possibly a prisoner transfer/pickup, since that is where we park. We may never know. But really we do, cause Strava. Thanks technology. Mosey on back to Field House for The Thang.
YHC is starting to play some Ultimate again and I took this opportunity to put in some mobility and speed exercises. You could also pretend like I thought of this as some basketball training workout with March Madness upon us, but that wouldn’t be true. I’m selfish.
Three sets of cones marked out the drills. Grab a partner and do-si-do. Wait no.
Set 1 – 2 cones 5′ apart gets you the Skater hop. Jump step side to side with your outside foot landing at the cone.
Set 2 – 2 cones 20′ apart for Shuffles. Shuffle step side to side and touching the cone with your inside hand.
Set3 – 3 cones 40’ split for Shuttle runs (suicides). Run to middle cone, back to start, run to far cone, back to start, repeato.
Partner 1 does exercise, Partner 2 runs the recovery lap around the planters (.2 mile maybe)
Blasting through one set faster than I anticipated we grabbed the jump rope and got a round in. P1 jump ropes, P2 does LBC IC x 20 as timer. Flapjack.
Smoked legs rewarded us a break and we held up the wall for a min.
Over to the rock pile to retrieve a man sized, with a nice flat side, rock. Busted Paw Bear Crawls w/rock. P1 Bear Crawls and pushes rock 15 yards (3 parking spaces) then picks up rock and runs it back to P2, who is planking. Flapjack. Round 2 we did Backwards Bear Crawl with rock pull. Place rock back gently and back to the Field House for Mary.
Six Minutes of Mary IC x 15
Flutter (which TB thinks is Dolly)
Grab the stuff and hustle back to launch. 3.06 miles for the Stravas. May be a TBH run distance record.
Where two or more gather… F3 is built on Fellowship and Accountability. Even when there are just two of you out there we still bring our A game. Tks TB for keeping me honest. Sorry Cheddar, you need to be on time. 😉 The Big House may be on the outskirts but it has amazing potential as an AO. EH a friend, a coworker, neighbor and lets get the machine cranking again. Thanks DF and PVT B for the invite. DF, I hope your 2.0 feels better. We’re almost out of this cold and flu season.
Richard Sheltra Memorial 5K – 4/28 Speed For Need will be pushing. Contact Dumpster Fire.
F3 Dads CLT Checkers Hockey Night – This Sunday (St. Patricks punch your lights out hockey game) Fraiser on Q?
5 formidable fellows emerged from the shadows in order to take the DRP and start off the day a HIM. After some quick chatter about the layers we adorned we got to it. Here’s this weeks episode of The Brave.
SSH x 20 IC
Mile mosey to bottom of BCP hill off Rushmore dr.
1 mile ladder up and down BCP, Partner work was a fail as we were short on numbers, so heres the dilly, yo.
4 stops on the way up and down BCP to Lancaster HWY. Every driveway you do some work and finish at the top and bottom of BCP.
Going up, Stop 1 = 10 x exercise. 2 = 20 x. 3 = 30 x. 4 = 40 x. Going down, same stops and same number of reps. (40, 30, 20, 10 at bottom)
Exercises were taken from pax fav poll YHC submitted the day before on slack. (civilian count) Jump Squat, Merkin
6:05 came near and we cut out back to launch. Quick audible as we need to get our pull-ups in and we hauled what butt we had left to pull-up bars near Loch Ness. With 10 pull-ups complete we have a few mins to visit with Mary. LBC x 20 IC, Dolly x 19 IC (Q-fail)
Head up the trail back to launch and done.
It was a frozen tundra for sure this morning. YHC was encouraged that the pax came out to share in the pain. After some observations about our excessive garb, not used to this much clothes while working out, and a lack of facial hair to share frozen beard photos on Insta-machine we got to work. Goal being not stopping long enough to get cold. BCP (Ballantyne Commons Parkway) is a nice 1/2 mile long segment to get some solid work in on. The driveways are approximately 200 meters apart and make for a decent break from the climbs. Mario was out front and crushing Jump Squats. Nard, Fallout, Fire Hazard and YHC traded places consistently. Lap number two was a bit of a #soulcrusher as the increase in Merkins are a challenge. Small sets of 10, then 5 and some 4 counts were the norm to get to the 40, 30 and even 20 counts on the decent down. Our last set of 10 at the start we did Derkins on the guide rail. #watchyoteeth #armfailure 6:05 was the cut-off for mile repeats and we took it on back to the house.
SKEEEERRRRTTTTT! wait a tick, I still have pull-ups to do. Where is the closest pull-up bar? Mario led the way across campus so we could get our daily regiment in. Tks _General
Overall, Strong effort out there from the pax. I’m gonna keep this one in my back pocket for another lead in the warmer part of the year. That way I can watch all the speedsters lap me up and down the hill.
Joe Davis is tomorrow!! There is still time to sign up or you can donate and fart sack.
Converge Stonehenge @ daVinci tmrw
Prayers for Bout-time clan and toddler son Jennings who is going thru chemo – 24/7 prayer sign up genius.
Prayers for the fam of Ava Malesiewski – Speed for Need track captain @ CLT Marathon. She passed away due to her illness. But her family was so impacted by the organization and it’s mission they can’t wait to see what SFN has in store for 2018. A chair will be run for her empty @ Joe Davis tmrw.
Go out today and be a better man than you were yesterday. Udder out