SPEEDFORNEED!!!! Gashouse men many of you have seen my Tweets and Retweets for SPEEDFORNEED!!! TCLAPS to JRR Tolkein for bringing this opportunity to us! If you’ve Never heard of SPEEDFORNEED? Watch this cool Youtube Video “The Making of SPEEDFORNEED” which shows in ~4min what and why F3 Nation is doing this charitable initiative. Want more information? Read the SPEEDFORNEED Preblast Like what we’re doing and want to support? Click for CrowdRise Donation Link or Click for F3Foundation Donation Paypal Link and make sure to put in comments “SPEEDFORNEED“. We’re still raising money for a few more racing chairs, Cool gear and a trailer, so please donate, every little bit counts! Below is the Race information (Gashouse PLEASE register early)
As the date gets closer and I have more information i will continue to update you please take the first step and get registered for the race
*If your region wants to host a SPEEDFORNEED race, please let us know ASAP! We already have 35 races on the annual schedule and would do our best to enable you to provide the ride of a lifetime for kids with disabilities, while showcasing what F3 Nation is all about to your local community.*
Contact: Twitter @F3SPEEDFORNEED or @JRRTolkienF3 or email SPEEDFORNEED@yahoo.com
SFN… HELP Kids, GROW F3 Nation ~ JRR Tolkien & Tool Time
Few AO’s present a more intimidating opportunity to Q than Gumby. To keep the mumble chatter to a minimum, you need a solid devotional, a tough weinke, and a strong playlist. YHC was shooting for 2/3 this AM when 13 studs showed for A51’s original stretching and broga workout. The disclaimer was given and today’s devotion was from Philippians 2:3-4, where Paul reminds us to not focus on ourselves, but to recognize and honor the gifts of others.
The Thang
An instrumental version of Pink Floyd’s Dark Side of the Moon set the musical stage for the following:
Start in Corpse Pose. Focus on breathing and the alignment the body. Draw feet in to butt and lift into bridge. Hold for 3 breaths. Repeat 5 times.
Time to warm up the body. Roll over to table top for 5X Cat/Cow stretches. Bird Dog (knee to elbow) X 5 & press up into plank. From plank position, push back into Downward Dog. Repeat Plank/DD routine 3X & finish in plank position.
From Plank, draw R knee to R armpit. Return to Plank. Draw R knee to center. Return to Plank. Draw R knee to L armpit. Return to Plank. Repeat on Left side. Downward Dog to Plank.
Side Plank R & L – Hold for 5 breaths each side. Back to neutral Plank. Walk feet to hands at front of mat. Forward fold & rise to Mountain Pose.
From Mountain Pose, step back into Warrior 1. Hands to prayer center. Focus on keeping hips & knee square. Twist R. Twist L. Repeat for other side.
Down Dog to Mountain Pose. Warrior 1 –> Warrior 2 –> Triangle Pose. Repeat for other side
Sun Salutation X3
Chair pose X 3. Chair pose with hands to prayer center. Twist R. Twist L
Tree Pose R. Tree Pose L.
Warrior 1. Warrior 2. Stretch hand over head to wall. Repeat for other side.
Runners Stretch –> Quad stretch –> Pigeon. Repeat each side
Sweep legs right. Twist Left. Repeat other side.
Child’s Pose center. Walk hands right. Walk hands left.
Corpse Pose. Revisit devotional. Time is up.
Moleskin
Solid effort by all this AM. Lots of grunts & groans (but no complaints about the music). Sweat was pouring. Note to Swiss Miss – it’s practically Summer. Turn on the A/C! Lots of guys out for a pre-run this AM. Probably should start advertising it as a standard part of Gumby. New site FNG, Regerts, (he was a net new FNG yesterday) and he EH’d his buddy today. Yep, you read that right – the FNG brought a FNG. #GettinItDone Regerts owns Divine Arts, a tatoo shop in Matthews, so obviously he was named Regerts (think Milky Way commercial). His FNG also works there and does body piercings. With that amount of intel, it didn’t take High Tide long to associate that with the place in the mall that does ear piercings. He’s now named Claire. Solid take out by the FNG. Yep, the FNG took us out.
The playlist included instrumental versions of Pink Floyd hits: Hey You, Money, Mother, Any Colour You Like, Breathe, and Us & Them.
Thanks for the opportunity to lead.
Announcements
A51 Hi-Vis shirt order is open. Closes next week. Get yours now
Meathead tomorrow
The Thang:
15 Pax posted on the last day of May to get the guns in shape for the summer trips to the pool.
Part of the disclaimer was YHC’s litany of old man injuries we would be working around….thus low on mileage, high on pain.
We wandered through the baby-butt-smooth Calvary parking lot and circled up in the front entrance.
COP:
Off we go to the nearest parking lot.
Yes, the fan favorite, Merkin Ladder – – –
This was fun.
Plank while the 6 finishes.
Circle up for some continuous Mary (LBC, Dolly, Flutter – 2 times through)
Back on our feet and we mosey to the soccer field hill.
11’s:
This felt harder than expected – possibly smoked arms from the merkin ladder?
Taking advantage of our position on the soccer fields, we get in groups of 3 for a few minutes of grinders. You can’t coach height – or speed.
Slow mosey up the hill into the pavilion.
2 rounds of:
Then it is the long, slow trot back to the start point where we circle up for some final Mary:
Annnnnnnnd, we’re done.
Moleskin
Good work out there by everyone this morning – quite humid – a taste of the next 2 months.
Champagne got his grinder fix. All good with that.
My arms hurt a bit as I type this – – all to the visual satisfaction of the babes at the pool. Soak it up girls, soak it up.
Announcements
Stone Man has offered up a $2k match for donations this week for SPEEDFORNEED. Please help the cause.
Fat Camp had it’s first day of a brand new format today and 6 came out to witness the transformation. Moving forward, Fat Camp has 2 pre-run options (one at 0500, one at 0515) and the main event at 0530. The 0500 run group will circle back to pick up any 0515 arrivals. Four men arrived at 0500 this morning to get their EC and this is what followed.
Thang
Moleskin
Fat Camp hasn’t been the belle of the ball lately when it comes to attendance and is hoping to improve her popularity by transforming into a 45-minute workout (0530-0615) with some nice pre-run options. YHC personally really enjoyed the new format and think it holds great promise.
Today was a slow start numbers-wise, but we made up for it with effort. With the pre-run, we managed to get in 5+ miles and a ton of work. Hopefully, this is just the start of bigger and better things for Fat Camp. With the new format and the Fat Boy coming this summer (see Announcements below), I have a feeling that it is.
Another muggy and ridiculously sweaty day today. Nard Dog may need to invest in a biodegradable clothing company so he can just start throwing his clothes out after every workout. Appreciate Escobar making his way back to Fat Camp and Rachel making his way down to Elon Park for the first time. Farmers carrying KBs didn’t slow him down at all which made CMIYC quite interesting. Haggis arrived at 0515 but turned us down for the pre-run and opted for pull-ups instead. He was back to bar traverses and monkey bars as soon as we were done. This guy is not going to lose his white band (and will probably beat us all) at Savage Race next year.
Thanks to General_ for the invite out to Fat Camp and for the take-out.
Announcements
17 PAX posted on a pleasant somewhat muggy morning to partake in YHC’s Maul Q.
With the disclaimer duly given, we were off…
Warm up jog around the parking lot and COP
SSH (Side Straddle Hop) x 20
IW (Imperial Walker) x 10
The Thang:
Sprint the length of the backside of the strip mall. At finish line we did as many “LCB’s” aka LBC’s as we could fit in until the six was in.
Mosey to St Matthews where we did 20 Curls, 20 overhead triceps, 20 overhead pushups using a rock x 2
1 loop around the church with 10 merkins or “LCB’s” at each corner.
Mosey to the upper parking lot where we did wind sprints to each of the speed bumps. 10 count between each sprint. We did this 10 times. Dumpster Fire made the comment that it felt an awful lot like Mountain Goat. I agreed.
Indian Run back down Elm Ln.
We used the median on Elm Ln to do a little Plankers Delight. PAX planked shoulder to shoulder, while groups of 3 went down the line doing two hand slap merkin’s with each man.
Then run back to the parking lot.
We had enough time to do two more wind sprints the length of the Regal Theater parking lot.
Done. Official mileage 2.86 miles.
The Moleskin:
Excellent effort by everybody today. I’m not a runner but I’d like to be. Did you know that if you are 40 and over and can run under a 9 minute mile it reduces your cost for life insurance? Naw, I really don’t think that is necessarily true but it couldn’t hurt. I turn 40 this year. I’ll let you know.
Fire Hazard was up front all morning. Cheddar and Private Benjamin were right with him on the wind sprints. The time seemed to fly by. We were pretty stinkin’ close to 3 miles. Next time.
I’m guessing Plankers Delight has never been done on the center median on Elm Ln. There’s a first time for everything. You can say you were there and felt the burn.
When I Q it’s important to me that the PAX get their money’s worth. I judge by how hard guys are breathing throughout the workout and how sweaty everybody is at the end. Mission accomplished today. It wasn’t all fun at the time but I hope you are thankful for it and glad you pushed yourself. It gives a sense of accomplishment… Makes that drive home at 6:21ish (while most of the world is still asleep or just getting up) so refreshing. One thing checked off the list.
It was an honor to lead you guys. I appreciate Cheddar and Commish for giving me the opportunity and look forward to posting with all of you again, soon.
Dumpster Fire… Thank you for taking us out. Well said. I predict DF to be the next Mayor of Pineville. Just remember where you heard it first. DF for Mayor!! He’d be a great one.
Play hard, play smart, play together… Carolina Way.
Announcements:
Speed for Need. This is a good week to contribute. http://f3nation.com/2017/05/25/preblast-speedforneed-inaugural-race-american-4miler-7417/ Absolutely AWESOME idea!! I plan to contribute today. Consider contributing yourself if you can. They welcome any size donations. It all adds up.
Chocolate Chip Cookies this Friday for Pineville Fire Department. In honor and memory of Richard Sheltra. His birthday is June 2 and favorite cookies were chocolate chip cookies. His parents organized a chocolate chip cookie drive where people from every state are asked to give a plate of store bought chocolate chip cookies to your local Fire Department, Law Enforcement or First Responders Unit.
The Arsenal 5:30-6:15 – Indian Land Elementary School… Thursdays. Nard Dog leading tomorrow. Lots of miles.
The Maul needs Q’s. Contact Cheddar or Commish if you are interested in Q’ing.
Did a bit of a warm up there in the parking lot. Warm up consisted of side-straddle-hops, mountain climbers, imperial walkers, and merkins. After the warm up we moseyed over to the north entrance and pair off. Played a bit of Catch Me If You Can, partner one did 10 merkins while partner two took both kettlebells for a ride. Flap jacked our way around the church until we got to the north lobby entrance. Waiting for us there was a deck of cards. The cards were used to give the number of reps for each called exercise. We did one handed swings, goblet squats, cleans, lunges, shoulder presses, good mornings, merkins on the bell, Romanian deadlifts, and snatches. I’m not saying I didn’t “tamper” with the deck of cards but it was weird that face cards seemed to be the only cards showing up. Even after Smokey gave the deck a good shuffle, the face cards continued to show up. Crazy, right! After each set, we ran a lap around something. Either the first island, or around the second island, or even around the church. We ran up the set of stairs and we also ran up to the road and back a couple of times. With time winding down, we headed back to the parking lot and finished up with some mary. Next time I’ll be sure to give those cards a better shuffle.
Announcement from Swiss Miss:
The 6/6 Skunkworks will be a “Potluck O’ Pain”
Everyone needs to bring their favorite workout gear, and just like a potluck dinner, we’ll all get to taste the pain baked up by each other.
It would be great if we had: Plates, ropes, sledge hammers (on tires), weight sleds, medicine balls, rucksacks, and any home-made gear that will bring plenty of downpainment.
If you don’t have said gear, no worries: bring your KB.
Donut run was long
Swampy Hot day upon us
I did backblast yay!
No one wanted the backblast so here you go. Many different routes and miles. Swiper got left a 4:45. Other funny things happened. Show to know.
Posted on behalf of Goodfella:
Coming off a great Memorial Day workout led by Popeye, and plenty of over-eating this weekend, we had record attendance at Watchtower this morning (last week’s attendance was a solid 2!). The humidity was brutal today, which led YHC and BottleCap to shut down the Doc pre-run a few minutes early to hydrate before the workout.
Quick Mosey then circle up with 10 Pax…well, make it 11 Pax as Jingles rolled in on 2 wheels like usual. Wait, make it 12 Pax as Loafer loafed his way in late as well. Wait, make it 13 Pax as Frack cheerfully rolled in at the tail end of the warmup. The 13 finished up our warmup of::
SSH x 20
IW x 20
Peter Parker x 20
Merkin x 10
LBC x 20
Mosey over to the front of the school and gather at the carpool pickup location for some fun.
Introduce the Pax to “Burpee Shuttle”, where we started at #1, sprinted to #8 for 8 Burpees, back to #1, sprinted to #7 for 7 Burpees, etc until making it back to #1.
Wait a minute, here comes Posse with a sneak attack at the #2 station to show us all how it’s done! We now have 14 Pax at Watchtower! Record Attendance!
All-in, we completed 36 Burpees (make it 3 Burpees for Posse!) to start off the workout, and all were starting to sweat.
Mosey over to the football stadium for some Stairs. Some from the Pax immediately complained about the “wet and sweaty” bleachers we were about to navigate. Someone even took it a step further and told us he was going to play it safe and gingerly tip-toe down the stairs so he didn’t get hurt! (not mentioning names, Damascus!):
Up & Down the stairs then (10) Dips at the bottom of each section.
Plank it up and wait for the Six.
1/2 Lap around Track to visitors bleachers (much less sections and stairs for some relief).
Up & Down the stairs then (10) Derkins at the bottom of each section.
Plank it up at the top of the stands and wait for the Six.
Grab a wall for People’s Chair, Leg Extensions, and Air Presses.
Mosey To Brick Pile, Partner Up:
Round 1 = P1 Overhead Press (x 150 as a team), P2 Down the stairs and back
Round 2 = P1 Bicep Curls (x 100 as a team), P2 Down the stairs and back
After some complaining about “sore calves” and uneven terrain, it was time to shut it down early at this station. Maybe the humidity was starting to get to the Pax?
Long Mosey back to Wall near front of school for:
Incline Merkins x 30
Leg Extensions x 25
Bicycles x 25
Incline Merkins x 20
Circle up for Mary…work our way around the circle of 14 Pax:
LBC x 14
Flutter x 14
Dolly x 14
American Hammer x 14
Heels 2 Heaven x 14
Thanks for allowing me to lead today, fellas. It’s a great campus and there’s always something new to try. All kidding and ragging aside, it was great work by everyone today. The banter keeps me/us coming back for more, and no one is immune!
Announcements:
Speed for Need gaining tons of momentum and fund raising. Union Co crew will participate in 2 races this year (Komen and Ginger Snap).
Damascus asked to take the Q at Commitment this Saturday, to celebrate his 1-year Anniversary at F3. Nice job, Damascus!
Thanks for taking us out in Prayer, MoneyBall!
It was fifty years ago tomorrow, Sgt. Pepper taught the band to play. Hard to believe that Sgt. Pepper’s Lonely Hearts Club Band was released 50 years ago tomorrow – on June 1, 1967. What better way to celebrate than with 12 friends at the workout that just won’t die located somewhere between Metro and Area 51…The Charge.
Mosey from parking lot to near end zone.
Sgt. Pepper’s Lonely Hearts Club Band/With A Little Help From My Friends
SSH x50 IC
IW x20 IC
Toy Soldiers x10 IC
Mountain Climbers x15 IC
Sharon Towers x10 IC
Lucy In The Sky With Diamonds aka Lunges And Then Squats With Diamonds
Lunge x1 each leg; Squats x1; Diamond Merkin x1.
Lunge x2 each leg; Squats x2; Diamond Merkins x2. Repeato and escalate by 1 rep for entire song.
Getting Better/Fixing A Hole/She’s Leaving Home/Being For The Benefit Of Mr. Kite
Burpee Mile
Run 100m. 5 burpees.
Run 200m. 5 burpees.
Run 300m. 5 burpees.
Run 400m. 5 burpees.
Run 300m. 5 burpees.
Run 200m. 5 burpees.
Run 100m. 5 burpees.
Within You Without You
People’s Donkey Balls: People’s Chair with 20 Air Presses IC. Donkey Kicks x10 OYO. Balls To The Wall. Repeato.
When I’m Sixty Four/Lovely Rita/Good Morning Good Morning
Partner Up. Size Doesn’t Matter. No Matter What She Says.
Partner 1 runs from sideline to sideline and back. Partner 2 performs called exercise. Flapjack and repeato until pair hits 64 reps of each called exercise.
Round 1: Box Cutters
Round 2: Elbow Plank Jacks
Round 3: Alternating Side Lunges
Sgt. Pepper’s Lonely Hearts Club Band – Reprise
Mosey to stadium
A Day In The Life
Sevens: Heels to Heaven Up Top; Derkins On Bottom
With A Little Help From My Friends (Joe Cocker cover)
Mosey to Parking Lot for Mary. LBCs x25 IC. Freddie Mercury x25 IC.
COT/BOM: @Tesla took us out.
Fin.
NMM.
Fancy digs at The Charge were made even fancier with the presence of none other than Mr. Fancy, @CrotchRocket, for his first post ever to The Charge. Guess we’ve lost our rogue status forever now.
@Raider stepped out of his radius and his comfort zone by traveling more than 2 miles for a workout this morning. Even drove right by Atlas and Prometheus to join us. He was very disappointed that the track at The Charge isn’t really heated. He also didn’t like the music and kept prattling on about The Clash. At least YHC cut out the partner work including partner carries that were on the original plan.
@GAAP tried to hijack the Q sometime after the sevens. @Nibbler wouldn’t let him have it.
@Wuerffel was cranky and very disappointed in the name we came up with for our FNG. He didn’t think @OldBay was creative enough but we didn’t hear him suggest anything better.
@Nibbler kept calling for 10 counts which YHC takes as a good sign that the workout was sufficient.
@Pigskin counted in several different languages. @Tesla made inappropriate comments in at least two different languages.
@Monk, @Chowda and @Wuerffel appeared out of nowhere sometime during the 50 SSH. #FashionablyLate
The non F3 guys on the track passed us all during the Burpee Mile like we were standing still. And then proceeded to go on a long run as we were in COT.
ANNOUNCEMENTS
Q school on June 17. See @RevFloRida.
Expansion is wrapping up for the Spring but there are plenty of ways to get involved in the Fall. See YHC.
HDHH tonight at Providence Road Sundries. 6pm regular launch. 530pm Extra Credit.
Some of us have started wondering lately if Bratwurst has broken up with us at Swift and is just waiting for us to finally realize it. He is 0 for 4 in the month of May, so we are starting to get the point. Bunker and Tuck were discussing having a Say Anything moment somewhere in the near future outide of Brat’s window, but they will probably just end up sharing a pint of Chunky Monkey and crying about what could have been.
Still, Brat continues to provide his leadership from afar in the form of brutally planned workouts, and we continue to listen. Today’s plan called for an infamous favorite at Swift and involved 6 intervals of 2min/1min/30sec at I-pace through the hills of BCC on very short rest. 14 were naive smart enough to answer the call and come test their mettle. 13 made it to the end; Goonie left early but on a legit excuse so he gets partial credit.
Thang
See pre-blast: http://f3nation.com/2017/05/29/preblast-swift-returns-to-bcc/
Moleskin
Smaller crowd than usual at Swift today. Possibly due to the long weekend and Murph hangovers. Perhaps too many saw the pre-blast and opted out of the I-pace hills of misery. Or maybe everyone really does come solely for Brat’s encouraging words of wisdom and impeccable B-skip form. Whatever it was, the 14 who set off into the gloom did so with determination and pushed hard through 6 rounds of nonsense. The hills of BCC are unforgiving and seem to come up at the worst time (i.e. the beginning of a 2-minute interval following a 30-second rest). In the end, every man dug deep and came out of this morning just a little bit grittier than he went into it.
While many complained opined today about this being one of Swift’s toughest/worst recurring workouts, Woodson (who is now officially a Swift regular) boldly stated that it was his favorite Swift workout so far. With the way he was pushing at the front (with TR and Haggis close by), YHC believes him. Was happy to hear a lot of encouragement all around this morning as we got into the later sets and the group managed to stick together. Even more impressive, all opted for the long route on the way home and all made it back in time (give or take 60 seconds).
I-pace is a tough thing to judge when going up and down the hills of Ballantyne Country Club. We all did our best, but mostly just ended up going at an “uncomfortably hard” pace that turned “miserable” around the 4th set and “agonizing” by the 6th. Pretty sure JD would approve.
Even being given this workout ahead of time and having all steps programmed into the Garmin, Qing Swift wasn’t easy by any stretch of the imagination. At the end of the 5th round of intervals, the last thing you want to do is have to yell with whatever breath you have left for everyone to stop and then start counting down the 10 seconds that are suddenly left before the next interval. It’s tough work and Bratwurst does it for us week in and week out. We hope he makes it back to Swift soon, as it really is not the same without our leader, but in the meantime he has certainly earned the break.
Thanks to Bratwurst for the opportunity to lead this morning and thank you guys for leaving it all out there.
Announcements