#Cantore tells us that Noah may post for the Anson launch. On the drive down, torrential sheets of rain coming down. And just as the workout begins, the rain stops. Never trust #Cantore. And so begins F3 Anson….
The Thang
Begin with a mosey from the Wal-Mart parking lot down to the parking lot in front of Shoe Show.
COP (Circle of Pain)
SSH (Side Straddle Hop) IC (In Cadence) x 10
IW (Imperial Walkers) IC x 10
3 Count Down Merkins IC x 10
Mountain Climbers IC x 10
Low, Slow Squats IC x 10
SSH IC x 10
Mosey back to the Wal-Mart parking lot near the vehicles
2nd COP
SSH IC x 10 (Horsehead’s anger rising over SSH three times)
Burpees (poorly demonstrated by HH) OYO (On Your Own) x 5
Mosey along the back of the parking lot (approx. 200 yards or so maybe)
Mix in backwards running, buttkickers, high knees, karaoke left and right
Active recovery plank exercise mix
Bear Crawl approximately 10 parking spaces
Lunge Walk approximately 10 parking spaces
Indian run around the parking lot back to pain stations
3rd COP
Carolina Dry Docks IC x 10
LBCs (Little Baby Crunches) IC x 10
Flutters IC x 10
Dolly IC x 10
Pain Stations (probably not in this order but these are all of them). Our timer was hairburners. When the guy finished hairburners (or lunge walk modification), we rotated stations:
Merkins
Jump Rope
Mountain Climbers
Body Blade aka Floppy Stick aka Probably shouldn’t use this in public
Carolina Dry Docks
LBCs
Flutters
Burpees
Dollies
Hairburners
Curls w/ your choice of weight Kettlebell (25#, 30#, 40#)
Triceps w/ 30 pound Dumbbells
Micah (Mike) Tyson punches w/ 10# dumbbells
50 Yard Run and Back
We didn’t get through all 14 stations but had more to show you so off we go.
Pinball run to lot between Wal-Mart/Shoe Show
Low, Slow Squats x 20
Indian Run in front of CATO/Shoe Show group of buildings to the end of the parking lot
Sprint to each light pole and do 5 merkins at each one. Did this for three light poles spaced maybe 25 yards apart.
Plank Active Recovery till everyone is done.
To the side of the building and someone (HH maybe) mentions the wall and can’t believe I almost forgot:
The People’s Chair with Air Presses x 30. Repeato
BTW (Handstand against the wall – acronym goes unsaid) for a EE 10 count
Mosey back to the vehicles
4 MOM (Minutes of Mary)
Extended Protractor
Rosalita IC x 10
Flutters IC x 10
DONE!!!
COT (Circle of Trust)
Thanks to Shepherd for his heart-felt prayer for the men of Anson
Announcements:
Anson Round 2 will meet next Saturday at Anson Senior at 7 AM. Double E is your Q (leader) and he can’t believe the great facility Anson has. Truly one of the great AOs in all of F3 in my humble opinion.
For the F3 Union County guys, join us Friday at Overdrive for Hoodie’s VQ. His growth has been awesome to watch.
Also, new workout: #F3THRIVE meeting on Tuesday’s at 5:30 AM at Chestnut Park in Indian Trail (Carolina Courts is also at this park). Happy and Turnpike are your Site Qs. Way to step up guys and give Union County a Tuesday option.
Moleskine:
Great launch with a lot of trying circumstances today. Probably the worst weather for a F3 workout since February. An AO change yesterday due to #Cantore. But the PAX were up for the challenge. Everyone pushed really hard. Few close moments of potential merlot spillage (throwing up) but none came to fruition.
I had said it would be 0.0 on social media after the move to the Wal-Mart parking lot. Honestly, the UC guys were probably laughing as I just can’t do a 0.0. It’s not in me. But, what a great spot that parking lot ended up being. Lots of space and few cars to have to dodge and the ability to move between different lots. Really thankful we launched today even in these circumstances as I almost canceled yesterday (Thanks Tiger Rag for re-focusing me).
We started with two FNGs which was encouraging enough given the weather but two more FNGs joined in the first COP and oh yeah, it’s on.
Great work by Flash Card. Almost spilled merlot but held it in and pushed through it. Believe me, you would not have been the first to lose it. Just ask Nekot….times two. So named Flash Card because he mentioned he was pursuing his Masters and Viper said he’d come call out words to him and FC said he needed Flash Cards. Now you are forever known as Flash Card.
Half-Moon was on two wheels entering the parking lot and ended up not being the Last In (thanks to OMB). Way to push through it and attempt those Hairburners. They are not easy even on the F3 vets. So named Half-Moon because we were close to calling him Outhouse due to his work with water stuff (I’m not an engineer so it’s all stuff to me) and then someone mentioned that Half-Moons are on the door of an outhouse and so you are now known.
One Man Band was Last In but came out the gate strong. And then we find out he’s only a few months removed from brain surgery. #inspiring And here he is out in some raw gloom pushing through it. My excuses went out the door. One Man Band is so named because of the many instruments he plays and when Shepherd names someone, it sticks. #PastorPrivilege
Viper to be transparent is my Dad. But I did not name him with such a strong name. Heck, I skipped him in the naming circle as I was taking notes on my phone. #apologies But when you are an almost 59 year old Navy veteran, you get a strong F3 name. Just the way it is and just the way it will be. So named Viper as he mentioned he served on the USS America so we made it to Top Gun but Maverick/Goose were too easy.
Kotters to Nekot who proved he can make it through a workout with spilling merlot (you also made it through Coffeeteria without spilling which didn’t happen last time – Bojangles may still be cleaning that up). Keep coming out to Outland brother!
Special thanks to all my F3 Union County brothers who came down to support the launch. Boondocks, Countertop, Double E, Horsehead, Nekot, Shepherd and The Late Show. It was a 45 minute drive in torrential rain and you just knew it was going to be a raw workout. You came anyways. Some of these are the guys who were on the Sun Valley fields getting stronger before I even knew of F3 and they gave it away to me. Thankful for these men and the impact they had and continue to have on my life. I’m stronger because of you men.
It’s not often you get to give back to where you are from. I know what F3 has done in my life and I have very little else to give but when something has impacted you so greatly, it would be wrong to not share it further. Society says take all you can. F3 says give to other men and impact them.
Anson PAX, you did it. You survived your first F3 workout. Now, tell other guys. Give it away to them. And one by one, we will end #sadclownism in Anson County forever. Stronger men make for stronger husbands, stronger fathers, stronger sons, stronger brothers and stronger friends. I truly believe this.
I thank you for letting me lead you guys. I truly don’t deserve to lead men better than me but I am thankful for the opportunity.
It will not get easier but you will get stronger if you keep posting.
Glass Joe
3 men (yeah, men) laughed in the face of #NotJoaquin and posted at F3Ascent to see what lie ahead in the rainy gloom. With adaptability that’d make MacGuyver proud, they got to it and moved some serious metal.
The Thang
COP:
Simple & Sinister:
Round Robbin’
Metal Mary (all exercises with KB):
Done
COT
Wet Moleskine:
Backblast Disclaimer – the above may or may not have actually occurred, as there was no #weinke, i.e. 100% audible, and YHC’s memory isn’t that great during or after a workout. #Cobains for any errors or omissions. If you were there, you know and likely still feel what we did.
YHC had originally planned an LSD run this morning, #RainRunner, but we quickly audibled out of that once we saw just how substantial the rain really was. So, now, what to do? Go to the #plasticficus with the M? Sit on the couch and watch cartoons? No and No!! Hmm…could go swing some KBs under the awning at Olde Providence Elem, but would that be awkward if Pele was running the Ascent pax around on the fields in the rain? What if there was no Ascent pax – would Pele join YHC for some KB action? Let’s give it a shot!
At 7:00, just as YHC & Pele had determined it’d just be us two and we were heading to the awnings on the rear of the school, two became three when 777 pulled into the parking lot. YHC informed him of our audible, we assembled under the rear awning and commenced to unload some bells. The workout was completely made up on the fly, so YHC relied heavily on personal favorites. As you know, that means one-handed swings and TGU’s (aka Simple & Sinister). Again, #cobains. But, I think a solid, overall workout was had by all. At least YHC feels like it was.
Pele is becoming an old hand with KBs and really focused on TGU form today with the shoe drill. Keep after it, brother! Triple 7 also made a strong showing with his first KB workout. Welcome to the #meathead club!
Guys, thanks for the opportunity for a fun, impromptu lead. Always an honor.
Aye.
First mistake was accepting Hairball’s Monday request to Q. As the week went by I understood the motivation behind that “friendly” solicitation. He must have majored in meteorology. Early reconnaissance noted that the onsite Eagle Scout project of Philmont’s 2.0 was in need of some inaugural testing……so the Soul Crusher was pulled from the weinke file and loaded in the guns for the few brave men who showed. After 36 hours of relentless threats, insults and headlocks, 6 men came to spit into the wind. [T-claps to Fault Line for being the only one of the pax to post willingly and NOT as the result of significant duress].
Thang
Slow mosey around the Day Zero track looking for a dry spot (nope) and circle up on the basketball court.
COP
IW x 20 IC
MC x 15 IC
The SOUL CRUSHER:
1 Burpee
50 yard run
20 Merkins
50 yard run
5 pull-ups [permission to modify to 5 dips]
Mosey back to start.
Rinse and repeat for 20 rounds, moving from 1 to 20 burpees, and 20 to 1 merkins, with the end point (5 pull-ups) staying constant.
Round out the hour with:
LBC x 20 IC
Flutter x 20 IC
Dolly x 20 IC.
Moleskin
Went from Wednesday’s heat to today’s gale storm. I thought we were going to have to tie down during the last 2 rounds when the heavy stuff did, indeed, arrive….sideways. Good work by all the pax today. The Soul Crusher was the result of an ill-planned solo workout last spring. Halfway through I realized, to my soul’s dismay, that this would leave a mark. Our course was a little short on the runs, but the wind and rain compensated for that. Surprisingly no threats directed at the Q. Grapevine pounded these out like it was a stroll in the park. T-Claps to the pax who refused to leave an old man alone on a Saturday workout.
Announcments
None. (Ark building begins at noon.)
Read your email and check out f3nation.com
if you need a 6am workout, fire up the Insanity. Shaun T will Q.
I’m on Q for the Anson launch tomorrow. I’m on Q for Overdrive today. With FNG potential tomorrow and possibly FNGs who hate running, I had a choice to make as I wanted to run. Either Anson FNGs will run in a potential monsoon or we will run. I chose us and the Hairband Mile became the Hairband Ultra. Off we go.
The Thang
Half-Hairband Mile to the empty parking lot
COP
SSH IC x 20
IW IC x 20
3 Count Down Merkins IC x 10
Long mosey to the elementary school big parking lot with some backwards running added in.
Partner up. P1 runs the parking lot perimeter one way and P2 the other way. When you meet your partner, stop and do 10 hand-slap merkins. Keep going until 30 hand-slap merkins and then back to the back road side of the parking lot.
On the inside of the parking lot, suicides back and forth to each island with a tree in it including the last tree at the back of the parking lot. Guessing 125-150 yards from front to back. At each tree, here are the rounds:
Round 1: Merkins x 5
Round 2: LBCs x 10
Start the mosey back to the middle school including some more backwards running.
At the back of the middle school, take a right turn and time to grab some wall:
People’s Chair with Air Presses x 50
Donkey Wall Kicks x 15
People’s Chair with Air Presses x 60
Donkey Wall Kicks x 20
People’s Chair with Air Presses x 70
Donkey Wall Kicks x 25
Back to the Middle school front parking lot for some MOM
4 MOM:
Flutters IC x 20
6 Inch Leg Holds
Dolly IC x 25
6 Inch Leg Holds
Oh look, a minute left, 6 inch Leg Holds until the end.
DONE!
COT
Announcments:
Outland one-time convergence tomorrow (10/3) down to Anson for the F3 Anson Co Launch. Clown car leaves at SV Middle at 6 AM. #giveitaway
Hoodie is on for his Virgin Q at Overdrive next week. Way to step up Brother!
Moleskine:
I went for an early run to the elementary school to scope out how many trees there are and once I get back, I see The Late Show. Oh man, it just took me mentioning poor form in the Anson Pre-Blast and the brother shows back up at Overdrive with obvious concern. And he was strong as always. Great to see you back out and hope we didn’t fail any form today.
Great work by Hoodie too. I can literally tell a difference from months ago when you started coming out to Overdrive. And excited for your VQ next week. Way to step up
My apologies to Hairband. I know your knee issue and this was not a friendly one for you. I appreciate the good nature to not gut me and that you kept working exercises and running when you could. I do promise that I cut out a few things to take it easy on your knee such as the Schedule C parking space suicides.
Speaking of getting gutted, pretty sure TLS threatened my life at some point. I guess I could be offended but I’m going with honored.
Thanks for letting me lead.
They cancelled the Race for the Cure because of a mere Hurricane. But my wife Heather is made of sterner stuff. God blessed Heather with fortitude from birth, and has used cancer to forge her will into one that is now indomitable.
Accordingly, her Race for the Cure team, “Heather’s Heroes,” will not be deterred by a little rain. The Heroes will be racing tomorrow starting at 8am at AG Middle School. There will be a 5k for grown-ups followed by a 1 mile race on the track for kids and anyone else who wants to join. The Heroes who signed up will be wearing pink; anyone else is welcome to join. I would love to see you out there.
19 eager centurions posted early and 1 YHC/Q rolled in just in time (5:28 is still early) for a proper start to the end of the week. Lots of new faces but no FNGs so the disclaimer was absurdly brief, and off we went into the gloom.
The Thang:
Strong work by all today. Great to see a big turnout and a lot of new faces, particularly given the ominous weather forecast. Neither snow nor rain nor heat nor gloom of night stays these [centurions] from the swift completion of their appointed rounds. Or so it seems. Enjoyed the opportunity to Q such a meticulously planned workout. Pulp Fiction leads the way next Friday. [Insert inappropriate gimp joke here]
8 brave men headed out into the ugly morning weather to get in some miles and exercises. Actually, the rain held off and there was a nice breeze so I thought the weather was pretty good for a workout.
The Thang……
This was a veteran crew so a short form of the disclaimer was given and we were off. We headed to the parking lot by the hotel for a quick warm-up.
All in cadence:
20 – SSH
20 – IW
15 – Merkins
We then moseyed over to Loch Ness for a little bit of fun.
Start at the first building with:
5 – Burpees
10 – Merkins
15 – Jump-ups
Repeat at the next building
Then a 50 yard Bear Crawl by the picnic tables.
Repeato for 3 total laps.
Do a little flutter then off again.
We headed over to the Lance building parking lot for the start of our Tripple Nickle (ala Mermaid) up the hill to the bridge do 5 Burpees. Then back down for 5 Squats. Repeato 5 times. (get it? there are three 5’s, a Triple Nickels. Mermaid hit gold when he invented this one).
Then we do some LBC’s and Heels to the Heavens. YHC asked for the one 10 count for the entire workout (which Bean did in about 2 seconds). Then I was chastised “there are no 10 counts at the Brave”.
Sooooooo, off we go. We headed up to the Premier Parking Garage. I tried to do the slalom but the ground was way too wet.
At the parking deck we did 10 Merkins at one end and 10 flutters for each leg at the other end. Once we all reached the top we headed to the stairs and high tailed it to the launch site.
YHC had not been very good at managing the time and we had about 5 minutes to do an 8 minute run. We got back did a quick circle and YHC took us out.
There was a great group of guys today that pushed hard. Everyone seemed to excel at different times. Wild Turkey was out in front for most of the Loch Ness route and Bean was flying on the Triple Nickel. Cable Guy, Tuck and Champagne were pushing the pace on the parking deck and Gumbo pushed hard all the way through.
There was quite a bit of mumble chatter – “Bean’s only doing half the Merkins…” “Fire Hazard, you call that a Squat????”… Fun was had by all and YHC was proud to lead such a great group of men.
I’ve got the Q at Worm tomorrow. Bring your puddle jumpers.
24 men braved the elements [well, not really] at Joust [or are we still Jevlar?] this morning.
The Thang
Jog down to the track
Run up/down stadium steps, zig-zagging our way across
Standard warm up… SSH / IW / Squats
Field warm up… shuffle right / shuffle left / butt kickers / back pedal… each 50 yards
Lunge walk from 50 yard line to goal line – stopping every ten yards to rep out 15 merkins
Partner up [see Moleskine for more information on what should have been an easy task] and do as follows:
-Partner 1 full speed 400 meter run while Partner 2 zig-zags up/down the stadium steps; meet at exchange point and do 100 merkins [in aggregate with your partner]; then flap jack with Partner 2 doing the 400 meter full speed run and Partner 1 on the stadium steps; meet at the exchange point and do 80 merkins in aggregate
-Repeato
-Repeato
-Repeato… for a total of 4 laps per partner, with some change ups in the exercises we did at the exchange points as we switched from partner 1 to partner 2 each time on the track
Did some planks throughout the workout, threw in some LBCs along the way and Carolina Dry Docks.
Finished the workout with mason twists and 20 merkins OYO.
Moleskine
Great group of men out there this morning. Enjoyed having a chance to lead. Few noteworthy items I recall: