It was an honor to lead the first SOB F3 Dad workout. In true SOB fashion, I broke the rules and brought “props’ to the Bullring.
At 8:50, it was just me and the 2.0s and I was starting to get concerned that no one was showing up. Turns out a few guys were driving around the Bull Ring (.5 mi) trying to find our spot. If you’ve never been before, we meet by the bronze bull statues/swing set. Erector and his son were first to arrive and not long others soon joined.
Quick warm-up lap
Side straddle hops x 10
Imperial walkers x 10
Squats x 5
Daddy elevators x 5 (‘Merican with kid on your back)
Game 1
Three legged race. (I used my winter infinity scarves to lash our legs together.)
Game 2
Capture the flag. 2 rounds
The kids won both rounds and dad’s really didn’t take it easy.
Game 3
Sharks vs. Minnows
A version of tag that starts with one “shark” who tags the “minnows” as they attempt to “swim/run” to safetey. If one is tagged, he/she becomes a shark for the next round. Repeat until one minnow is left. The winning minnow becomes the shark for the next game.
Game 4
Night at the Museum
The pax may only move toward base if the “looker” is turned away. If the lookers turns around and spots you, you are out. The first person to cross into base become the looker the next round.
Game 5
Volleyball
The M bough an oversived, inflatable volleyball and net and we put it use. We split into even teams of kids and dads. Kids have priority for hitting the ball. The net was too narrow for the amound of people, but everyone was a good sport.
Game 6
Water Gun Firing Squad
Kids with water pistols formed a two lines and dads had to run, bear crawl, crab walk and backwards run through the gauntlet. Then dads and kids switched. Some kids were not as enthusiastic about being sprayed.
Game 7
Water gun free-for-all
Everyone got wet!
Moleskine
I love F3 for so many reasons and F3 Dads is among my favorite activities. There is no better way to show leadership than to take time to be with you children. The games are just for fun, but we are teaching good sportsmanship, how to take turns, share and how take instruction and follow rules. We are also getting kids away from TV and tablets and showing them to have fun outside.
About halfway through the workout, a YMCA bootcamp mosey up to our area and proceeded to workout for about 15 minutes. It was pretty annoying because there are plenty of other spots in the vicinity to do what they were doing. If I ever Q and a group is in a spot I planned for, I would adjust and go somewhere else. It’s courtesy.
Tolkien ran Metro’s Goat CSUP earlier in the morning and showed up with no shirt and no kids. (His wife did drop them off soon after his arrival.) By the end of workout, he was lying in the grass and kid’s were lighting him up with water guns. It was funny and sad. (Get some rest!)
Please spread the word of F3 Dads at all your AOs. It was great seeing newbie’s Caboose, Escobar and Erector, plus regular’s Fire Hazard, Soft Pretzel and Voodoo.
With 8 brave souls lined up in the parking lot (and another late roller, you know who you are), YHC hatched a heavyweight plan to smoke the arms, and not skip leg day either
The Thang
Warmup
20x IC SSH
15x IC IW
15x IC Moroccan Nightclub (both forward and side)
Good Mornings
Toe touch to Plank to Downward Dog and back up stretches
10 Merkins at the plank
Pair up and do a little catch me if you can, 5 merkins. Down the field and back
The work
30sec A – 30sec B – 30sec C – 30 sec Rest. Repeat x3
Set 1
Upright Rows
Curls for the Girls
Overhead Press
Set 2
Teabag Squats
Figure 8s
Suitcase Lunges
Set 3
Swings
Clean and Press
High Pulls
Part Deux
An OYO circuit of Pull Ups, Lawnmower Rows and swings or a lap around the baseball field
Mary
PAX Choice
Flutter by Mall Cop
LBC by Toothpaste (FNG)
Freddie Mercury by El Rod
American Hammer by Heisenberg
Naked Moleskine
Great work by everyone that was here. Somewhere along the line Drano ran away. But we are not the marines, we will not send a search party for a lost PAX, especially one that gets lost standing in a circle. He returned during the OYO circuit, claiming to have ran down to the HT.
Great to have Mall Cop, Moon River, and Goon all out from their time on the IR list. Hope this was a good workout to get you back out and sweating but not re-injure anything.
Always a pleasure leading. The Q schedule at Ascent is open, and the upcoming weeks need some love, feel free to sign up, or message me on Twitter (@F3Sony), Ascent Signup Genius
Convergence (Noun) /kənˈvərjəns/ – the act of converging and especially moving toward union or uniformity
27 strong, brave men converged on Sun Valley Middle School on a beautiful sun soaked June morning for the latest Union County Convergence post.
Several gluttons for punishment (Double E, Madison, Goodfella, Transporter, Shop Dawg (R), and Damascus), presupposing that the Q of only 1 year could not bring the heat, decided a pre-run of varying distances was required to burn the required number of calories. This was especially curious given one of these men (YHC) was on Q. You will have to ask them if this was a good or bad idea.
Warm Up
The Thang
Announcements
Moleskin
Peace – Damascus
Apologies for the late post…YHC and wordpress could not cooperate earlier.
28 of south Charlotte’s finest gathered in the gloom to set the tone for the weekend.
The Thang:
Mosey to top of deck
COP for SSH IC x 25
Merkins IC x 15
Mountain Climbers IC x 15
Mosey down stairs to the benches near the ticket office
Partner 1 does 30 dips while Partner 2 does 30 squat jumps
Flapjack
Partners take opposite routes around stadium, meet at opposite end of field for 20 handslap merkins (modify 20 count as needed)
Continue circuits decreasing exercises at ticket office by 5-count each round, total of 6 rounds
Regroup for some Mary
Runstopper led LBCs & Flutter, but YHC did not participate and neither can YHC count that high.
Dolly IC x 20
Rosalita IC x 15
Mosey to parking deck for Jacob’s ladder. Head up to 3rd ramp to avoid early bird parkers. Run up half ramp, 1 burpee, back down. Continue and increase burpees x 1 each time up to 7.
Regroup for plank at top of deck
AYG back to launch. Done.
NM:
Strong work by all today. Thanks to Margo, and occasionally in attendance Site Q Udder, for the opportunity to lead. The goal was to stay close to home today since YHC ran in…not sure what the point of staying close was with all the running that weinke called for #q-fail. There were reports of 3.1~3.3 mi. Goal 2 was plan a workout that upwards of 30+ can execute simultaneously. That has become no small feat at Centurion, the south’s most dominant AO.
Announcements:
Runstopper Q at Rockzero tomorrow. Follow up this amateur workout with a real one.
Cheddar Anniversary Q next week
See High Tide for upcoming shirt order
F3SPEEDFORNEED – reach out to JRRTolkien for ways to volunteer and give.
“It’s not how fast you run, it’s how well you run fast…!!!” 11 Goats ended a shortened Memorial Day week with a lesson from Dr. Slice on proper hill running! It went something like this:
1. Disclaimer in parking lot… everyone on time… let’s headout!
2. Headed to Windbluff in Raintree. Relatively new territory for many of the Goats!
3. After dynamic stretching, we did 5 ascents of the Windbluff hill… mosey back to bottom.
4. Moseyed to top of other hill, and did descent followed by ascent x2.
5. Moseyed to Raintree CC parking lot; did ascent to Rounding Run…
6. Finished with mosey back to SCMS parking lot
DONE! 4.8 miles including hill work… well done!!
Moleskine:
Lots of talking today… of course, if you ask The Mouth, he will say that is the norm! The focus today was FORM! Most of the Goats just busted through PB’s last week in the timed mile. Now as we pivot towards BRR training, it will benefit us to be running in the topography closer to that of Barnardsville, NC…. HILLS!
To summarize… here are the key points:
1. Attack the hill
2. Shorten your stride… and if you think it is short, shorten it some more
3. Keep your breathing steady and relaxed
That form is different from downhill and flat sprinting… the goal is that as you transition from downhill or flat to “climb”, you shorten the stride to conserve energy and be most “efficient”.
For EVERYONE, this will take practice… just read any book on the subject, or ask anyone that is knowledgeable. Don’t expect it to change overnight! I just ask that you work on it on your own, and when we are together running hills!
Welcome to Help Desk. This is his 2nd F3 workout… he went to Devil’s Turn yesterday! I’m thinking he is a glutton for punishment!! But regardless… welcome, and keep coming back!
Thanks again to Dr. Slice! He brought some credibility to the concepts and helped demonstrate to the other Goats! Plus, he added the incentive that when you demonstrate mastery of the shortened stride, you will receive the nice gift beach tote that he brought to SMR. It is really cute and roomy… with a shoulder strap, and goes with most of his outfits!!
Retread got a double-dose of Raintree hills based on his participation in the Ghost Runner on Thursday night! It didn’t phase him!
Houdini and Insomniac were drinking up the recommendations… they are hungry to improve!
Nomad, Benny, Tweetsie and Drano made it look simple! Lois also continues to be strong… gets it done!!
You guys are AWESOME! Thanks for committing week after week to make Mountain Goat the best running workout in F3!! There, I said it…. it’s what everybody is thinking… I just said it!
Announcements:
Flipper, that’s who. LOVES it. More on that later…
10 of the biggest bad-asses in Charlotte chose to post this morning at the well-oiled pain machine that is the Brave. All the pax that wanted a nice little workout without too much sweat posted a few miles up the road at Centurion. Without a thought of them, these ten gladiators got after it thusly:
Almost adequete disclaimer was given, and we moseyed down Conlan and into the parking lot by Tony’s. This is where Flipper started talking.
COP: SSH x 10 IC, Merkins x 10 IC, LSS x 10 IC, Supermans x 15. Mosey down to Ballantyne Commons and then through what is referred to as “Mount St. Durant” on Strava (further maddening Flipper with all the names of different hills), hitting the parking deck from the back. Mosey to the top.
Long Thang:
Directions given at the top to the direction-challenged pax (turned out to be most today). Grab a coupon (YHC’s brick pavers from a current home project – broken pavers at the end have to answer to Mrs. Goonie) and mosey down to the basement for parking deck suicides. At each turn, pax do 10 merkins on the paver, 10 presses, and 10 flutters (each leg) with the paver held in the air. Run to first turn, do exercises, run back to start. Run to second turn, do exercises, run back down to start. Top of the deck was the 5th station, gathered up there so the 6 (YHC) could catch his breath. Transporter led plank-o-rama and Plank Jacks, which I’ve discovered are the only exercise they know in UC. This all totally sucked, but we still had a half hour left.
Mosey down to Johnston and cross at John J. Delaney, then right at Ballantyne Lakes Dr. toward the Post apartments. Stop at the lake on the left. 2 rounds of:
– 5 muscle-ups on the south side of the lake
– run down and back up the nasty hill on the east side
– 15 derkins on the railing on the north side
– Protractor while Q caught his breath
After that fun, mosey back up to John J Delaney. 20 merkins at each speed bump on the way past Bad Daddies and JJ’s up to Ballantyne Commons where the leaders sit with their hands on their hips and look annoyed that the Q is too slow. Cobains. Cross Ballantyne Commons and run through the Resort parking lot up to the light at Brixham Hill and Johnston. Cross over Johnston and into the lot behind Stone Mountian Grill. 50 lunge walks across the lot and jog it to the end. Had a few more minutes to kill so we did a 6-inch plank and into a sprint. Did that twice, down and back. Moseyed Walked back into the launch lot for 3.5 minutes of Mary (LBCs, Rosalita, Dolly). Finished with 5 burpees OYO. Done. Smoked. Just over 4 miles.
YONM
Thanks to Fire Hazard, Thin Mint, and Mario for letting YHC lead the Brave. It is the hardest workout in south Charlotte, so it tends to bring out the crazy in YHQ (See: hairburner mile last time). Always try to bring it here because YHC knows there is an expectation of a soul-crushing workout. That’s what the pax come for.
Things we learned this morning:
Pop Tart loves running. He has vowed to post any workout that promises 4 miles or more.
Flipper’s favorite “national” holiday (as he described it) is National “Talk Like a Pirate” Day. The way he spoke of this day, you would think he was talking about his own mother. Such amorous feelings. Things Flipper hates: why we give all our hills nicknames. This vexes him like none other. So much so that he has gone ahead and nicknamed a new hill we found today. Other things Flipped said today: I have no idea. I was way behind him and couldn’t hear him above the sound of my own panting.
No one had ever used the hill on the east side of the pond near the Post pool. It’s nasty. It was lovingly described as “North Face’s little sister” after the workout, but has since been dubbed “Goonie’s Demise” by Flipper. Hopefully this one will get some regular usage.
Transporter only showed up because Doc McStuffins said he was posting. Transporter did. Doc did not.
Buckeye does NOT like people who only do “half-merkins”. He also hates taking his shirt off.
Transporter, Soft Pretzel, and Fire Hazard don’t know what “don’t break the brick-pavers” means. Not YHC’s problem anymore – they have to deal with Mrs. Goonie. Feel bad for them. Feel very, very bad for them.
Fredo is a liar about his age. I don’t know why he gets off on making us think he’s a Respect, but it’s a damn lie. Guy showed up for his first Brave and killed it.
Rachel and Squid did what they always do: quietly beasted another workout. These dudes are machines. However, Rachel was actually witnessed breathing heavy for the first time. Mark it, Dude!
YHC took “leading from behind” to a new level today. Thank you for the opportunity – it is always an honor to lead this workout.
Thanks to Transporter for the takeout.
Announcements:
Speed for Need – unless you live under a rock, you’ve seen the marketing for Tolkien’s awesome new venture. Get involved somehow.
F3 Dad’s tomorrow at the entrance to the Bull Ring – 9:00.
Time to Giddy Up. 5:15am start on Monday in the gravel lot entrance to McAlpine off Sardis (south of Charlotte Christian Academy). Optional 8 mile pre-run from home with Fish Wrap
Horse Head and Tiger Rag invented this #summersuckfest but we were all better for it when the BRR rolled around last year. Prohibition and YHC will coordinate this year and we have a Q line up that only a deranged mother would love (6/12 – JRR Tolkein, 6/19 – Belly Itcher, 6/26 – Thin Slice, 7/3 – Prohibition, 7/10 – Bratwurst, 7/17 – Alf, 7/24 – Lee, 7/21 – Fish Wrap (aka Chester), 8/7 – Stinger, 8/14 – Rachel, 8/21 – Thin Mint, 8/28 – Ickey Shuffle). The real competition among the Q’s is to see who can write the best BB (the only real job for the Q). Prize to be awarded after Ickey BB posted on 8/28.
YHC will Q on Monday to ease into it, work out the kinks, check on Chester, and let the PAX get an idea of where they stand. From then on it will be a test to see how much better we can get before BRR rolls around and determine the FY17 champion on 8/28. Metro won year 1 so Area 51 under pressure to even the count (this means you Rachel, Fraiser, Thin Mint and probably a few new guys). Remember, show up at 5;00 am if you need COP because after 5:15 we only run.
Route – Mosey down Old Bell to bottom of Blue Ridge. Alternate the following as many times as possible until 6:08 with goal being to run faster each successive time so start at moderate pace.
Pledge of Allegiance at 6:08 at the flag (if its still there) at intersection of Blue Ridge and Mountainview.
Out
It was another picture perfect day for F3’s only Boxing-exclusing AO – Fight Club.
Stations:
P1 – Run
P2 – Kettlebell
P3&4 Gloves/pads
P5/6 Gloves pads
P7/8 Gloves pads
P9 Heavy bag
1:45 rounds
Optional sparring in the Gaga Pit
Wild Turkey v Chipotle
Wild Turkey v Haggis
Haggis v Chipotle
Baggins v Loogie
Wild Turkey v Speedbag
Core Meltdown:
Crunch x 15
LBC x 15
Side crunch R/L x 15
Pistol crunch R/L x 1
Pretzel Crunch R/L x 15
Toe-tap crunch x 15
Chippy cross x 15
Moleskin:
Fight Club/SOB original Haggis was back and though claimed to be rusty, as someone who felt his punches, he’s in fine form
Newcomber Marky Mark was a quick learner and improved his punching power significantly thoughout the morning
Boxing vets Kirby and Speedbag are extremely helpful providing coaching and sharing equipment.
Loogie is not an engineer.
Baggins is not afraid to let loose a flurry of punches before the ring is over
There is no better prep for beach season than the Chipotle ab workout.
You may need a ladder if Icing is holding the pads
Patent Pending has a great sense of humor and a mean hook.
Intro… Back in February, Geraldo had thrown out my name as one of the “Regulars” and being the Q. I had initially signed up for early April, but got hit by the Flu bug. I was honored to lead for the 1st time today. And heck, 26 of you showed up!
After a very thorough disclaimer (new guys do that), we mosed down to the main parking lot behind the school.
COP:
20 SSH
10 Merkins
15 Windmills
5 Burpees OYO – An F3 workout wouldn’t be complete without burpees!
15 Imperial Walkers – The family has been watching the Star Wars saga lately.
Main Thang: Last October, Early Bird Q’d and we had some crazy pain with a Tabata Dance. I liked (and stole) the idea, but also wanted to give my own spin and add a few things.
Tabata Intervals – 3 rounds of the following:
Mountain Climber – 20 secs, rest 10 secs
LBC – 20 secs, rest 10 secs
Seal Jacks – 20 secs, rest 10 secs
Squats – 20 secs, rest 10 secs
Reverse Lunges – 20 secs, rest 10 secs
Carolina Dry Docks – 20 secs, rest 10 secs
After each round, we ran a lap around the track. There was some planking after the 2nd round, while the six caught up.
Swimming Land Drills – I started coming to F3 last August. Sure, I had heard of it and knew a few guys. But, I’m really thankful that Mermaid pointed me in the right direction. Our daughters have swum together and had a lot of fun. In a tribute to that, I wanted to work in some swimming land drills.
Flutter Kicks/Dolly – A good drill for your back stroke and front crawl. Do 4 Flutter Kicks (low to the ground) and then 1 Dolly, 8 Flutter Kicks and 2 Dollies, etc. up to 20 flutters and 5 Dollies. In the Exicon, these are referred to as X and Y.
Jack Webb – I went a little easy and we just went up to 5 merkins and 20 Air Presses
Dolphin Kicks/Rosalita – the Butterfly is my 2.0’s favorite stroke, so put on on your dolphin tale. Get your knees together, lower feet, bending at the knees and kick up. Do 4 Dolphin Kicks and then 1 Rosalita, 8 Dolphin Kicks and 2 Rosalita, etc. up to 20 Dolphin Kicks and 5 Rosalitas. This was hard and tiring!!! I found out my 2.0 passed her English EOG, no word yet on the Math. Luckily, Slimfast was there to remind me about multiples of 4.
Jack Webb – Since I left you off easy the first time, we needed more! Once again up to 5 merkins and 20 Air Presses.
Air Press for 30 secs – You need strong shoulders in swimming. Swimmers take your mark – Press!
Wall Up and Down – We mosed over to the wall and picnic table area.
15 Step Ups with Left Foot
10 Merkins
10 Dips
Repeat with Right Foot
The Matthews Bear – Yes, a bear was recently spotted in Matthews – beware! So we crawled from the top of the steps and turned the corner.
www.charlotteobserver.com/news/local/article153488054.html
Protractor – we had a few minutes left, so we finished up with a fan favorite.
That’s a wrap!
Moleskin: I’m thankful for the support I had with my first Q. I appreciate Mermaid coming out and JRR Tolkein making his first Peak 51 appearance. Heck, I’m glad Geraldo recognized me as a regular. Driving over to Matthews (from South Meck HS area) is a bit of a hike for me. But, I truly enjoy the PAX at Peak 51 and Booyah and Sensei organizing a great group of guys.
It was good to have Mash back with us and he brought FNG Floor Routine. AJ just graduated and is headed to Gardner Webb in the fall. Glad you came out and hope you come back so you avoid the “freshmen 15”.
Strong takeout by Little Mike today!
I know that I mentioned that I’ve been coming since last August, but I can’t begin to express the gratitude that I have for F3 in my life. My Y basketball days were over due to injuries and being mediocre at best. I had a hole that needed filled. YOU have done that! I feel purpose getting up crazy early in the morning to work-out – I’ve gotten better. I’m still new and hope to participate more in the 2nd F and do more of the 3rd F in the future.
Lately, I’ve been wrestling with Matthew 16:18 and when Jesus was talking with Peter about building the church. Sometimes, I wonder if He wanted the church to look a little more like F3….just a thought.
Announcements:
2. Team SPEARHEAD GORUCK Red, Light & Blue event http://executionengines.com/gettingitdone/red-light-blue006-registration/
3. F3 Dads Summer begins this Saturday from 9-9:45.