Search and Rescue (“SAR”) is defined as a team of personnel who search for and provide aid (or rescue) others who are in distress or imminent danger. The term is generally used in the military when helping soldiers in their time of need.
F3 has become a special part of the Ballantyne community. The men in SOB-Land have developed strong friendships and bonds. One thing we can do for each other is to lend support to one another during our most challenging times. The one thing I’ve learned over my 3 years with F3, is that we all have struggles in life. At any given workout, there is a good chance that at least 1 PAX is struggling with something in their personal life (marriage, kids, sick parents, death in the family, addictions, alcohol, etc.) and/or professional life (work struggles, loss of job) or something else. We wanted to develop an avenue for the men of SOB-Land to get help. We wanted you to know that, whatever you are going through, you are not alone and because sometimes, when we are going through life struggles, all we need is for someone to talk with in a confidential forum whom we can trust.
SOB Search and Rescue (“SOB SAR”) has been developed as a resource for those PAX that need help. Here is how it will work:
Paper Jam is the SOB SAR Q and will be the main contact for the PAX. Paper Jam can be contacted at (704) 621-2552, stevendecillis@gmail.com, or by private message on Slack or Twitter. He will be responsible for 2 things:
1. Search – All PAX will help with searching. While in the Gloom or otherwise, if you find out a PAX is going through a tough time, reach out to Paper Jam and let him know. You will discuss with Paper Jam the best strategy for helping the F3 brother during his time of distress.
2. Rescue – A PAX with a need can reach out directly to Paper Jam to request help and support via phone, email, Slack, Twitter, or in person. All inquiries will remain confidential and not shared with any other person in F3 or otherwise unless authorized by the PAX.
Supporting a PAX may be just listening, providing some advice, or connecting a PAX with another person who can help. For example, in a loss of employment situation, someone that can help that person find a job.
The goal of the SAR in the military is to use whatever means necessary to deliver the aid to the soldier in trouble. Simply put, that is the goal of this program.
T-Claps to Paper Jam for his leadership on our SOB SAR program.
Madame Tussauds
The Thang: After months of no lights at this AO, the Pax gave thanks for the lights being back on. With that, we started YHC’s first F3 anniversary celebration. Mosey over to the southwest corner of the AO and opening COP:
SSH X 20
Merkins X 10
CDD X 10
Indian run to the NW AO corner for:
Flutter X 20
Dolly X 20
Freddie Mercury X 20
Indian run to the NE corner:
Windmill X 15
LSS X 15
Mountain Climbers X 15
Indian run to what the PAX affectionately calls ‘the hill’. Round of 7s starting with 6 burpees on top and 1 bombjack on the bottom. Run backwards uphill each time. Bear crawl to NE corner of AO. Run and return to each of 4 islands; doing 5 burpees, 10 merkins, 15 Rosalittas and 20 LBCs respectively at the islands. Indian run back to center of AO. Three cycles on the people’s chair with 75 air presses and 5 burpees; 100 air presses and 6 burpees and 125 air presses and 7 burpees. Circle up for: Russian twists X 20, the protractor and LBCs X 25.
Count off, name-o-rama and great prayer out by the Count.
Thanks to Glass Joe and Kieffer for the company on the 4:50 pre-run. Some sections of that run are not to be run in the dark solo.
No pre blast was sent out didn’t want to give up any game tape. The rest of the crew showed and we were off to do the Harris Teeter Mile, finishing at Howard’s Rock Pile.
Everyone who finished ahead of the Q was supposed to do Burpies until I Got there. 3 beat me in, Kirk waited on me, but no burpies, Swiper already is Q jacking the work out.
Plan B has blown out ACL and is was bringing in the 6 so we did some plank work while we waited.
Everyone went down the Hill, grabbed a lifting rock, and a partner and we begin
Partner 1 run to the Drop Box, Partner 2 start doing curls. Flap jack and rinse and repeat until the group reaches 200 total curls
Same as above, but this time instead of curls push presses
Repeato with Triceps extensions, squats, American Hammer, High Low Push Merkins,, and finish with some Merry.
Run back to the cars. Swipper Q jacked again with some extra exercises , but we stopped him on the 3 and beat Louisville by 6
We all rushed the field, and One I finished us up with a prayer on the 50
Never think of pain or danger or enemies a moment longer than is necessary to fight them. For the Atlas Shrugged fans.
Clemson has Boston College next up queue the video.
www.bing.com/videos/search?q=matt+ryan+hit+by+clemson&&view=detail&mid=20D45D91E881EB36624920D45D91E881EB366249&rvsmid=20D45D91E881EB36624920D45D91E881EB366249&fsscr=0&FORM=VDFSRV
F3 Union first began in Indian Trail and steadily moved South and West from there. We then launched F3 Anson. In between sits the county seat so it’s time to give it away to Monroe.
What: F3 stands for Fitness, Fellowship and Faith. It is a peer-led boot camp style workout.
When: This Saturday (10/8) at 7 AM
Where: Belk-Tonawanda Park
Who: All men are invited regardless of current physical condition. You don’t get in shape to come to F3, you come to F3 to get in shape. If an exercise is too difficult, you are free to modify to another. If you need to take a minute to recover, there will not be a clipboard carrying meathead screaming at you. You’ll find F3 truly means it when we say ‘No man left behind.’
How much: $0. Core value of F3 is these are always free workouts.
Why: This is the important part. The why of F3 often starts out for men as an opportunity to get in better shape. It will be tough as it is a boot camp style workout with rotating members of the group leading the workouts. So, each workout can be completely different than the one before and will test your endurance as it isn’t a ‘Do 10 reps and rest’ workout. Nothing wrong with that but that’s not what F3 is. The challenge of a tough workout is what we call the First F or Fitness. After posting at a F3 workout for a while, men start to build friendships with the other guys at F3 as there is something about suffering together that builds friendships. Those friendships then become what brings men out workout after workout. This is the Second F or Fellowship. And from there, the question starts to become, what can I do with these guys to help the world around us? This is the F3 view of Faith or the Third F. It’s a view of ‘I’m not the center of the universe. There is something greater than me at work.’ These combine to make F3 or Fitness, Fellowship and Faith.
What you’ll need: A pair of exercise gloves and exercise clothes.
So you now have all the details as well as the purpose. From here, it’s up to you to show up. I can promise you this, there is not much greater satisfaction than that moment when time is called and you’ve made it through. The main verse behind F3 that you’ll hear often and see in practice at workouts is Proverbs 27:17 – As iron sharpens iron, so one man sharpens another. Let this Saturday begin the sharpening process.
Glass Joe
17 fine gentlemen clearly did not know what to make of the preblast and childish bickering on Twitter last night. Confused? Pissed? Intrigued? Bored? Most that showed this morning could probably check at least one of the above. We checked some more boxes with a robust disclaimer and no FNGs in tow and were off.
The Thang:
Quick mosey 13 yards to the adjacent parking lot:
SSH x 20 IC
Imperial Walkers x 20 IC
We regrouped to discuss the plan for the day. Nobody present knew what a T-pace was, so I scrapped the original weinke and winged it.
Quick mosey down Woodfox, hung a right on Rounding Run to the corner of Rounding Run and Rounding Run. Partner up with someone of similar speed. Partner 1 run the loop CCW, partner 2 run CW. When y’all meet, do 20 hand-slap merkins.
Mosey down Woods End Ln, one of the branches off Rounding Run where you’ll occasionally see a RFYL’er disappear. Then we ran clockwise 0.5 mile loops from Autumn Leaf, along Old Spice Ln (best street name in Raintree- prove me wrong), and back up Woods End Ln. Suggested exertion levels: lap 1 = 80%, lap 2 = 90%, lap 3 = faster than lap 2. Actual exertion levels = not that. Dudes were hustling though. Between each lap, 10 HS merkins and a spritz of Mary for good measure.
Moseyed back towards RR and hit the Triple Nickel on the (small) hill back up to RR Ln. Merkins at the top, squats at the bottom.
When err’body got done, we finished the original RR loop. Ish got confusing here. The idea was to have the quicker guys give the group a brief head start, ideally having everyone finish together. Somewhere between bad direction giving and bad listening, it was a free for all. Everyone lived though.
Final lap around RR with your partner – 10 HS merkins on the flip side.
Everyone except Purple Haze planked after this round. Do as he says, not as he does… or you’ll be dead to him.
We moseyed back to Woodfox and hit a quick round of suicides back to the school. All part of the master plan, Hannibal, all part of the plan.
Astute observations:
Headlamps are for weenies and my night vision is beyond poor. Your Fast Twitch dues may be going up in FY 2017 to fund better lighting on the street signs. Haze, when do the books close?
Hannibal’s been carrying around this dirty, cream-colored yellow shirt in his car ever since BRR. Says someone left it at his cabin. Nobody will claim it, and it’s got him really torn up. Someone take one for the team and grab the shirt from him.
For at least the 2nd time this summer, Gummy seemed to take issue with YHC wearing a hat backwards. Take note, if he’s on Q, he’s got dress code expectations tighter than Uptown Cabaret. Instead he suggested a headband to keep the sweat out of your eyes. Looks like this one’s on sale if you’re doing early Christmas shopping.
Haze posted this morning like a bloodhound on a scent trying to find out who’s behind @Dead2Haze. USC’s got a better chance of finding the endzone on saturday than Haze does at figuring this one out. Keep doing you, Keith B. Angry.
Mermaid had a late night last night. A rabbit (that he paid cold hard cash for) kept him up. If he gave some CPR and took home that jumbo black snake dead on Autumn Leaf Ln, no doubt he’d sleep better at night.
Van Pelt continues to dominate Fast Twitch. Smokin’ dudes 70% of his age. Take a page out of this guys’ book, I’m telling you.
Shocker: Beaker, Brady, TL lead the pack. Brady and TL have a combined 200+ miles between them in the last 4 days – what did you do this weekend? Strong running on tired legs.
Pro talked the whole time. Him and Hannibal bickered about who’s (beard) was longer. It got weird.
Bugeater posted wearing gloves – and clearly the only person to take the preblast serious.
Old Spice Lane had a nice jingle to it – Utah kept whistling and flexing his pecs like the dude from the commercial – it was a sight that can’t be unseen
If you’re still following along, first T-Claps on the perseverance. Some important announcements shared today. Check em out.
Announcements:
What are you doing Friday night? Come hang with your boys and enjoy a little fellowship and perhaps a frosty barley pop or two at Anne Springs Close Greenway Friday night. F3 has a huge contingent of dudes running the Ragnar Trail Relay. Most of our teams start mid afternoon on Friday. The running goes through the night and each loop circles back to a main campsite area. Grab a couple buddies, and come hang out for a bit Friday night.
Joe Davis Run – 1/7/17 – Sign up now for a race that benefits a tremendous cause. Our bother, Rock Thrill lost his brother to an accidental drug overdose 7 years ago today. This race brings awareness to and supports Keystone, an organization providing much-needed help to people battling addiction.
Southern Discomfort – 10/22/16 – Preblast/Sign up for a great way to challenge yourself in Area 51’s 2nd annual signature CSAUP event. Raising funds to support The Relatives – a system of resources that helps children and youth find shelter and support.
12 Pax showed up on what turned out to be a warmer than expected morning to show their love for YHC’s VQ. A respectable number at Foxhole, which would make for tight quarters when it came time to find your spot on a pull-up bar.
Thang
Quick Disclaimer
Short mosey around the parking lot loop then a little warm-up to get those quads and shoulders ready:
LSS x 10
Windmill x 10
Seal Jack x 15
Arm Circles x 20 (10 forward. 10 reverse)
Grabbed the bells and made our way to the playground. The bulk of the workout was spent here gettin’ swole. 2 rounds, 2 exercise each round, 3 sets of each exercise:
21-15-9 of KB Thrusters and Pull-ups. First one finished leads Mary.
21-15-9 22-16-10 of Clean and Press( 11-8-5 each hand) and 2H swings. First one finished leads Mary.
Mosey to the field for some sprints. Holding a 6 in plank on the sideline and jumping up into a sprint across the width of the field on YHC’s 3-count for a total of 5 times across.
Circle up for 6 MoM on the field. Made our way around the circle with each Pax calling a workout.
Mosey back to the playground with 90 sec to spare. One set of max-rep pull-ups.
Fix the divots and retreat to back to the parking lot for COT.
Moleskin
YHC first came to Foxhole because I was asking one of the Pax at Bagpipe if any of the workouts had less running and maybe did some pull-ups every once in a while. He suggested Foxhole. So, to be faithful to my quest for big lats, I had to throw in a few pull-ups. A KB version of Fran seemed like a good idea. Any Pax that could perform 10 or more strict, forward grip pull-ups were encouraged to maintain a forward grip the whole time. YHC tried, and failed.
Because KB thrusters didn’t quite kill the shoulders like I hoped, some Clean and Presses and 2H swings were thrown in. The mission was to bring some pain to the deltoids. Mission Accomplished!
All the Pax kept theirs noses to the grindstone and pushed through these two grueling rounds. Pretty sure Argonaut finished first on both rounds and led the Mary for us while we waited for the six. The guy is a beast.
All Pax inhaled their share of carcinogenic pellets at the soccer field while holding a 6 in plank during the sprint series. Everybody gave their all here which was impressive after the playground beat-down.
Finishing up with some Mary on the field rounded off what I hope was a total body assault that made everybody just a little bit stronger.
A max-rep set of pull-ups wasn’t exactly a cool-down but there was time to kill and it felt like the right thing to do.
YHC was proud to lead this group today. Although, tomorrow I may be regretting it.
It was an honor to lead the Outland Saturday workout. One of the greatest things of the F3 workout is that the Q does not have to be the most fit person (or best counter) to lead the workout. Every person gets the full effect of the workout regardless of fitness level. All get stronger; all receive the push from one another to push to levels they have not reached before.
The Pax: Shepherd, Hair Band, EE (double E), Glass Joe, Smokey, Pikachu, Bonhoeffer, Hoodie, Hercules, The late Show, The Count (ah ah ah),
The warmup:
Started with the pledge and disclaimer. I suggested they all go home but none took me up on the suggestion.
Short Mosey to the tennis courts for some Plank-O-Rama:
Alternating arms and legs up, (at this point, Hushpuppy described the how in the Gashouse, if you have a case of the SV you needed some F3 to get over it. When a man begins to wine, we say “what’s wrong, you got a case of SV? You got sand in your vag?) This generated some mumble chatter and laughter and made it difficult for YHC to hold his left leg up. We then moved on to:
Peter parkers x 10IC
Shoulder taps x 10IC
Parker peters, x 10IC
Merkins x 10IC
SSH in cadence X 20
Squates IC X 10
Zombie walk across tennis court, lunges and then a squat at each line
Bear crawl back, a Merkin at each line
Then mosey to SV high school looking for some bleachers. The gate was locked and some of the PAX stated we could easily jump the small wall but YHC did not want to contribute to the delinquency of the PAX so I called an Audible and we did some donkey kicks. Since I start to taste my breakfast in the back of my throat when my 6 gets above my head I asked Glass Joe to call the cadence. At about #22 the Pax began to mumble something about a Q-Jack and I loudly tried to regain control. GJ stopped at 25, sensing a mutiny was brewing.
Then called for some little baby dips on the curb X 15,
Mosey back towards SV Middle school. There was a small walking track I would guess about 1/8 a mile and was perfect for some Dora 1-2-3. I tried to count off partners as 1, 2 , 1, 2 but realized at the end that was fruitless and just called partner up (counting failure #1) 100 Merkins, 200 squats, 300 flutter kicks (right leg 300 times, left leg 300 times). The counting seemed to get off again as several finished but some seemed to do 100 more while the rest of us wondered if we’d gotten lost. (somewhere in there was counting failure #2)
We then moseyed to the far side of the School to some brick benches and curbs
Alternating between 20 step ups in cadence, then 15 Dips in cadence, X3
And a set of Derkins just to mix things up. Thanks to “The Count” for the count.
Then to the curb for some Rocky Balboas (toe taps) x 15 IC.
We moseyed to the sidewalk on the main road and The hour was nearly over so we completed some 7’s with Monkey humpers at the top and merkins at the bottom. The Monkey humpers were done facing the road showing Indian Trail our best side. At least 2 motorists honked, one of which was a plumber in his work truck. We all agreed he was beeping at GJ.
Once complete YHC attempted to circle up for a circle burp, or what was later named a burpee wave. This was much more appropriate of a name considering my 2.0 was there for his first adult workout. 4 groups of 3 to do burpees in a wave fashion, group 1, 2, 3, One! Again, counting failure (#3) on the Q’s part we ended up with 3 groups of 4 and this definitely wouldn’t work. Once “The Count” straightened out the count, we began. We had 6 minutes remaining and I challenged the PAX that in the Gashouse we had done 87 in 10 minutes. The gladly took on that challenge and once we hit our stride we completed 40 in 6 minutes.
Announcements: YHC shared on the Climb, a CSAUP in the Gashouse and encouraged the PAX to come. Here is a link for you to register. https://crowdersridge.churchcenteronline.com/registrations/events/39614
10/8 will be a multi county convergence for the Monroe Launch at Belk Tonawanda park. I look forward to seeing these HIM’s again in my old home town.
Prayer requests for health issues and the launch. We had clearly eliminated any signs of SV and completed the morning with a prayer for those requests that were mentioned and unspoken.
Finally, I want to make note that the 3rd F devotional from Titus was very meaningful. One of the hardest parts of leadership is knowing when to depend on others; when to realize you can’t do it all yourself. Entrust your vision to faithful men who are of like mind and spirit and you will succeed. This was effective both with the Apostle Paul and his sons of the faith, and the success of F3.
Top vote getter in how to get “Dead2Haze”: Post at a rival Tuesday workout. I did, and I am, and 2 days later was asked to Q Fast Twitch…one week later. So… if you’re dying to Q Fast Twitch and haven’t gotten the nod from our fearless site Q’s, head south of 51 to SOB-Land next Tuesday and you’ll get the call.
We’re steering clear of hills tomorrow for the most part. We will not be on the track. Your hands will touch the ground a few times. We will be running, fast. Check yourself tonight. Come tomorrow ready to run hard. If you’re chatty during the workout, you’re cheating yourself out of getting better (seriously).
If that last sentence ruffled your tailfeathers and you’ve got something to say about it, bring your best tomorrow. After Kevlar on Friday, my skin couldn’t be thicker.
Looking forward to a lovely meeting with you fine gentlemen.
SCMS 0515 be there
It was good to be back at The Matrix after a bit of hiatus for the BRR. Spent too many Monday’s running up and down that McHorseArse hill off the greenway. Good to be back out today with an all regular crew. Steady as she goes at The Matrix.
By the time 5:30 rolled up on us, 19 PAX had arrived on a great cool morning. O’Tannenbaum was last – but there with 2 minutes to spare. Disclaimer butchered and off we moseyed to basketball goals with a little shuffle right and shuffle left on the way there.
COP: The usual suspects, SSH, IW, Merkins, Peter Parker, and low slow squats.
The meat of it:
Mosey to the track: 10 Merkins, 10 RDL’s (5 each leg), and 10 Heels to Heaven run the track. Repeat 3 more times with reps increasing to 20, 30 and 40.
Plank for six then mosey to the tires on the backside of school.
10 Sit ups, 10 squat jumps (jump over tire), and 10 Mountain Climbers run down the path to the railing and back. Repeat 3 more times with reps increasing to 20, 30 and 40.
Plank for six then mosey to the tires on the playground.
5 Toes to Bah, 10 derkins, and 10 dips run around far island and back. Repeat 3 more times with reps increasing to 20, 30 and 40. (5, 10, 15, and 20 for Toes to Bah)
Done.
Moleskine:
We busted tail from start to finish on this one today. Most PAX finished the 3rd round on the playground and were working on round 4 when we ran out of time. After all the prior core work most were happy to cut the toes to bar in half, and even that was pushing the luck, but Lobster seemed to be enjoying it.
Cold Cuts, Smokey, Witch Doctor, Lobster Roll, and Orange Whip were crushing it out there today. Turkey Leg let me know early that he came out to The Matrix as a “recovery day” from his long run yesterday. Way to prop up the Q’s ego. Surely back in the day you must have used pick up lines like: “You look way prettier with make-up”, “No, you’re not as fat as some girls,” and “Don’t worry, you should be smart enough to pass the GED.” Smooth for sure.
In an effort to actually get the PAX to jump as part of the jump squat I asked them to actually jump over the tire. It might be a whole 10″ high. It worked, except the squat part of the exercise soon was lost and it was mostly bunny hops over the tire. Next time burpee tire jumps should do the trick. (Lobster Roll just got interested).
Appreciate you all letting me lead and for Squid, Pop Tart and Witch Doctor continuing to do a great job with one of the oldest A51 workouts going.
Thanks to Squid for the takeout.
-Alf
Announcements – Sign up for Southern Discomfort.
South Charlotte’s weekly Speedfest known as Swift will convene at 0515 on Tuesday morning at the Vine American Kitchen restaurant parking lot in the unofficial unincorporated town of Ballantyne, NC. In the interest of granting options for XL, HD, and Ragnar Relay participants, please see below…
The THANG: