7 men gave the finger to that frosty b!tch, mother nature, and got straster today at SOFAWIB.
What happens when you mix a fast opening mile run, kettlebells, and suicide sprints? In the case of YHC, an average heart rate reading of 91% of my max. That’s robust.
Ickey, Voodoo, and (new father) Daisy were tossing the heavy sinker. Talkbox was breaking down kettlebell 101 for Bel Aire aka Will Smith. And I was muttering obscenities at Kirk.
We did a plethora of assorted kettlebell exercises between the 50/100 yard sprints. The types of exercises didn’t matter so long as we kept continuously working. And I was happier when I was sprinting, and I’m sore in weird places, so I think it worked.
Usually I control my workouts with an iron fist, but today I loosened the reigns a bit, and allowed the pax to choose whether to run the final mile. Bel Aire aka Bro Zaire, took me up on the offer and apparently was being chased by something the entire time because 7:16 is a hell of closing lap.
Brushback continues to hold the HT Mile segment lead with a time of 6:19 …. for now.
Voodoo thinks we should be doing something KB-related once a month, and I’m all for it. He also thinks you aren’t swinging enough weight. So look out for him Q’ing next month and prepare to be shamed.Yes, you, get prepared.
Charlotte Running Company is having a trail race at the USNWC on 1/16, with 13/9/4 mile options. Talkbox thinks you aren’t running enough trails, so you should sign up for the 9 mile option. Again yes, you.
Joe Davis Run this weekend. Still time to sign up, but don’t expect a shirt. It’s for a great cause, so you should sign up. YES, YOU! SIGN UP!
We encourage any and all to sign up to lead the easiest workout to Q in Area 51. Hit up Kirk or YHC to get on the schedule. Otherwise I will volunteer you.
And finally, congrats to Daisy on the arrival of his baby girl on 12/26. T-claps, brother.
Thanks to the pax for letting me indulge in a little (a lot) of fat burning. Thank you for choosing SOFAWIB, which continues to be the hardest and best choice for preblasted non-running workouts on Tuesday in south Charlotte.
There ain’t no glamor in this tinseled land
Of lost and wasted lives
And painful scars are all that’s left of me
But thank you girl for teaching me
Brand new ways to be cruel
And if I can find my mind now, I guess I’ll just leave
And it’s guitars, Cadillacs, hillbilly music
And lonely, lonely streets that I call home
Yeah, my guitars, Cadillacs and hillbilly music
Is the only thing that keeps me hanging on
27 (or was it 28? – saw a mystery van leave before COT) posted to the only real Kettlebell Tuesday workout in A51 on this brisk January morn. It always warms the cockles of my heart to see the Pax outnumber the temperature. For the record, I’ll take 23 and dry over 35 and raining every day of the week.
THANG:
Fletch Drops KB on his toe, already numb from pre-running 7 min miles in subfreezing temperatures with a large albino man in sparkly knee socks chasing him. Says it didn’t hurt (yet) and shakes it off, so we begin.
Move KBs out of Trash Truck route (pointless)
Warmup run to tennis courts and back. Brown already complaining. Bananas sets the stage for an upcoming cramp.
COP – SSH, Merkins, IW all IC. Move for Trash Truck, who appeared somewhere in the middle. Move back to finish, since nobody has worked out on grass in three weeks we were all a little skittish.
Partner up, P1 runs to large rock in front of HS, P2 does called Exercise. Flapjack. Then P1 runs loop around the CDS Death Track while P2 does the same exercise. Flapjack again. Everyone gets four trips to the rock and four trips around the track. Some people did a few of the KB exercises too.
Move to the frozen (but not soggy) field and line up for modified swing/burpee ladder
Circle back up for Mary, including flutters and LBCs
DONE
Observations from the Frozen Gloom:
Announcements:
9 men including 1 FNG decided to leave their warm fartsacks to join me in some fun this morning!
The Thang:
HairBand Mile
COP
SSH IC X 30
Imperial Walkers IC X 20
Let’s Mosey:
Line up For a long Indian Run Mosey:
I figured with it being a little chilly this morning I wanted to continue to get us a little warmed up. Indian Run to the first stop sign stop 5 Burpees OYO. Continue on our Indian Run to next stop sign 4 Burpees OYO, Indian Run to next Stop Sign 3 Burpess OYO, Indian Run to next corner ( not sure if there was a stop sign or not) 2 Burpees OYO, Indian Run to restrooms 1 Burpee OYO.
Partner Up:
Time for Dora:
100 Merkins per team
200 Squats per team
300 LBCs per team!
Partner 1 starts the exercise while partner 2 runs to Carolina Courts and back flapjack until all exercises complete! Plank when done.
HB gives us a 10 Count!
Time to grab some wall. Drop it an inch to make sure we are comfortable!
50 Air Presses
75 Air Presses
100 Air Presses
150 Air Presses
I heard some disappointment from the PAX in regards to no Burpees after each set of Air Presses which has become a staple of mine during the workouts. However with the Q battling some nerve damage in the shoulder he apologizes for disappointing!
Head to the benches:
Those PAX members in the second row will do Dips, While those in the front do Step ups for 2 Minutes then flapjack for another 2 minutes.
5 MOM
Flutter IC X 20
Dolly IC X 20
Freddy Mercury IC X 20
Rosalits IC X 20
Mountain Climbers IC X 20
Done!
Moleskin:
Welcome FNG Simulator great work out there today. Hope to see you out more! Shout out to Hairband for EHing him! Great work by all today.
Talks of a Unioun County 150 challenge. Time to step it up boys and commit to 150 UC workouts this year. It’s all about accountability! I’m in are you?
Thank you Short Circuit for taking us out!
Always an honor to lead you brothers!
Aye
This past Saturday proved to be the busiest meeting we’ve had thus far with (5) FNG’s rounding out our PAX for the first official workout of the new year, wow, what a great turnout! Time to see what this PAX is all about…so here we go!
The Thang:
1st 30 Minutes: Viper (QIC)
2nd 30 Minutes: Flashcard (QIC)
1st 30 minutes down, time to burn through 30 more! What better way to start than with a friendly game of ‘Catch Me If You Can’…aye! Partner 1 starts running, Partner 2 drops in place for Merkins X 10. P2 sprints to catch P1, who then drops in place for Merkins X 10. Flapjack until one complete revolution around the track is made! The fun is just getting started…here we go:
More COP:
More Thang:
DONE!
COT: (Circle of Trust)
Spent some time reflecting on what the flag means and how blessed we are to live in a free country. Also, thankful for the members of the Anson PAX who served this great country. Spoke about what F3 means and what we as men can do for each other to create accountability. Thanks to Viper for taking us all out in prayer.
Moleskin:
Just can’t get over the outpouring of men that took time out of their Saturday morning to join F3Anson to say “No” to laziness, “No” to complacency, “No” to the status quo. Men showed up who deep down want to get better, not only physically, but in each area of their lives. Great job guys!
Time for Name-o-rama! Hey with 5 FNG’s, this should be good, right? Named “Coach” due to his passion for coaching our county youth in the game of baseball and his passion for teaching Sunday school…showed up to his first F3 workout sporting ole Carolina blue!?…strong FNG who made a statement. Named “Radio” for his past call serving in the USMC…still a tough soldier, strong out of the gate in all of the workouts and fast…good to have you Radio! Named “Lollipop” (Respect) due to his grandkiddos calling him ‘pop’…had to add the ‘lolli’ cause ‘pop’ just didn’t cut it….Lollipop kept in there with all of us…a definite inspiration to the younger PAX. Named “Slab” (Respect) for a killer job in a past life, laying concrete…through all things, Slab did not quit! He kept running, kept pressing on toward that finish line…proud of him! And last but not least, named “Wiener” from the old college days…it was just too good to pass up! Wiener also excelled in the workout…fast and came ready to work!
Hoping all first timers will post regularly to F3Anson. We get better…together!
-FC
10 SOBs kicked off 2016 with some gear work at #F3Foxhole. Here’s what we did:
The Thang:
COP: SSH X 15, IW X 15, Merkins X 15, Mountain Climbers X 15
Count off in sixes to separate into pain stations. Each PAX will complete each exercise at a pain station before moving on to the next pain station.
Pain Station #1 – Body Weight
Pain Station #2 – Pumpin Some Iron! (Dumbbell or Kettle Bell)
Pain Station #3 – Hair Burners
Pain Station #4 – Liftin Heavy Stuff
Pain Station #5 – More Hair Burners
Pain Station #6 – Burnin Rubber
COT
Moleskin:
I love to change the pace up of our workouts. I generally prefer run heavy workouts, but at Foxhole I decided to slow down the pace a bit and bring some heavier gear for the PAX to push, flip and carry. There wasn’t any running during this workout, but YHC was smoked. I strategically planned for 3 hair burner pain stations to make sure to crush the PAX.
Welcome Argonaut! Hope to see you tomorrow at Bagpipe.
Announcements:
There is talk of a new gear workout in SOB/Indian Land similar to todays work. Stay Tuned.
Convergence on Saturday, except Stonehenge.
18 of A51’s finest stepped out and got the first week of the year started right at F3TheMatrix. It’s always a quiet crowd early on Monday morning but the first Monday of the year and temps below 40 (finally) made the crew especially quiet. Joker broke up the silence with his arrival in something other than the wolly vest – what’s he going to do when the temps crack 30 degrees? Regardless we persevered and went to work
The Thang:
1 recon lap around the big field to figure out how wet the ground still was – answer was pretty soggy
Circle up for COP:
SSH IC x16
IW IC x16
Merkins IC x16 (one Pax figured out the pattern at this point, another was confused – read on)
MC IC x16
Slow squat IC x16
Mosey back to the cars for some laps and exercises with partner:
P1: Run the ~1/4 mile loop in the parking lot
P2: Do the called exercise until P1 returns
Flap jack
4 rounds with Merkins, Squats, Hanging leg raises and Plack
Pause for a little Mary:
Various core exercises x16 IC
Mosey to the bus lot for some People’s Chair and Ark Loader recovery
People’s Chair, Bear Crawl, People’s Chair, Crab Walk, People’s Chair, Frog Jump, People’s Chair
Mosey back to the cars for 2x AYG with OT taking a false start on rep #2
Moleskin:
1) Warm was nice, but YHC will take dry and a little cooler in the weather department this time of year over the constant rain we’ve had for weeks (months?)
2) If there was any question on Alf’s sartorial chops, he was able to name the manufacturer of Joker’s unexpected hoodie from 20 feet in the 5:30 gloom. Strong label sense.
3) Joker was confused by all the 16 counts today – he thought YHC was doing some strange homage to Molly Ringwald and 16 Candles. I think he needs to get out more
4) Everyone was out there working hard today – great start to what hopes to be a great year
5) Thanks for the privilege to lead today
Swift will be using this week for the Race Week Taper prior to JoeDavisRun. We all start at the Vine in Ballantyne. 0500 Early extra warmth option from the Vine – come early to warm-up and shed layers (if necessary)! 0515 Regular option from the Vine – if you’re already half-baked!
The THANG:
Hey, how’s it going? Good, good. Family good? Holidays fun? Awesome.
Hey, not for nothing, but you look like you’ve put on a few. Whoa, hey, I’m not trying to body shame you or anything. I know, I know, the holidays and the food and booze and travel. I get it. And I wouldn’t say anything if I didn’t want to help. So here’s the thing –
SOFABULLHIIT
Some “professional” exercise trainers will tell you not to mix cardio and tabata-esque workouts in one. But they’re not the boss of us, with their “science” and “proven results” and whatnot. So let’s all bring a bunch of kettlebells, partner up, run a mile, have a partner do a bunch of called KB exercises while the other runs suicide sprints on the football field. Sound good? Terrific. Oh yeah, by the way, we’ll run another mile to close out the workout.
Why choose between getting swoll and getting faster when you can do both? Commit to SOFAWIB. We catapult ourselves into the gloom at 0530 at Olde Providence Elementary.
Crow: Do you know what I think we should do?
All The Other Animals: [Run The Wiggler]!”
Come run The Wiggler. Everybody’s doing it. Corner of Foxcroft and Rothwood – 5:45 am launch. Tell your friends. Post-holiday hiatus pace…
**Zookeeper
Posted on behalf of Pot Hole:
Run to Carmel Middle: side straddle hops, merkins, Russian twists
Sneak out Lori Lane to Colony for dips and Derkins, with a view to a kill (road kill).
Sneak in Carmel Crescent for the “Running of the Crescents” there are 7 with fancy names (Fairlawn, Ellery, Oxford, Carmel, Sheffield, Sheldon, Windsor) run the Crescent + 10 jump squats while partner does burpees, LBCs, heals to heaven, etc..
Some debate on the public nature of these streets… for the record, the main streets and cul de sacs are public, the little parks are “private”, but so are most of the parking lots we play in. We can continue the debate next time we see our neighborhood watch friend (Angry man who told us we were on “private” streets; almost we clearly missed a great EH moment. Next time.).
Finally back to the church for bear crawls and a final sprint.