22 wise guys showed up to force a blind man to lead them through downtown in the dark.
Warm-up
The Thing
Moleskin
Great workout even though i was forced to do my VQ I am glad to have it out of the way. As expected my glasses did fog up but yet ya’ll followed me into the darkness!!! Very upset to hear Big Ten is moving to Tampa he will be missed.
Name the FNG
So Eric Phillips did not join the pax when he was at Brier crest but after he moved on up to Lawson he has now come out for F3 in honor of moving on up. He is now Weezy
Announcements
7am sunday ACT’s 5 and 6
a make a wish on Sunday Bottle cap is going to put. Although it is for a girl with terminal cancer it is an amazing event that is being organized. Our Family plans to take part.
As per the usual routine before a Q, I needed to get my head right. Landed on Ratt’s “Slip of the Lip” on Hair Nation, yep, that’ll do. Got to OP a little early to check out the fields; it’s been dry for the most part, but a caring Q needs to do their fair amount of recon to ensure a healthy returning PAX. Good enough, head back to the lot to yuck it up with some early risers prior to launch. Nice of Haze to let me synchronize my crap watch that is 2:42 fast with his nice Timex/Casio?
Give a nice, sarcastic disclaimer with an echo from one of our resident #Hydra attorneys HIPPA to make sure that I let the PAX know that I care about their safety, and we were off.
Slow mosey around the baby track with some karaoke left and right, high knees, then over to the practice field for COP.
IW x 15
LSS x 15
MC x 15
HRM x 15
Mosey to back football field for more fun. Instructed the PAX that I had spent a little “office time” on the F3 Nation site yesterday afternoon, and looked up the #Exicon for some new workout ideas. PAX would reap the benefits. First exercise would be the Blackjack.
Line up abreast along the sideline, run to far sideline for 20 CDDs, run back to near sideline for 1 LBC. Keep moving back and forth going down on CDDs and up on LBC, all the while the total being 21 (hence Blackjack, get it?). Shoulders and time were barking about mid-way through, so we called an #omaha when reaching 10 CDDs.
Mosey to near end zone line of football field, for the Red Barchetta. Found this on the Exicon yesterday and immediately caught my eye as a fan of Rush and the song. Inquired if they knew what Red Barchetta was, and Haze was the only one to pipe up and say, Rush? Yes sir, great call my man. But, still had to mention that the Red Barchetta was a song Neal Peart (drummer, best ever) wrote about his uncle’s Red Barchetta Ferrari. Workout is to keep the heart rate moving the whole time. As such:
Start at goal line, run 100 yards to far end for 100 SSH’s. Variations were IWs (Gummy), Squats (Thunder), etc. Run back to start, plank for six.
Run 75 yards for 75 Mtn Climbers, run back plank for six.
Run to 50 for 50 LBCs, back to start.
Run to 25 for 25 merkins, back to start.
Supposed to run to 10 for 10 burpees, but any dummy would know that I don’t do burpees.
Hit the top of the hour right about now, so, enough time to run through the trail to Foxworth hill. Partner up for BurpBack Mountain. Again, supplanted the “Burp” for some stomachhh.
P1 does Dollys
P2 runs backward up Foxworth, forward back down.
Flapjack x 3
Mosey back to practice fields for 4ish mins of Mary
Freddy Muchisons
Rosalitas
Protractors (PAX call angles)
done
Memories
So, upon my recon, I noticed that our Father has blessed us with about as dark of a moon as possible, so the back fields were going to be a little dodgy, but the PAX managed through it no prob. Go by Faith, not by Sight, right??
Thanks again to Haze for being my #timecheck this AM, partner on the Mountain, and overall knowing what the heck Red Barchetta meant.
Gummy, well, Gummy was Gummy. Every PAX needs a Gummy. Builds character. He made mention that “we’re at a third of the way through” during Blackjack. Yeah, my shoulders were already on fire too, so the influence to cut it off halfway was certainly heard.
Prior to the workout, I let Slumdog aka whatever know that he was known as Slumdog at Hydra, nothing else. You are the OG Slumdog as far as I’m concerned.
Thunder Road was back in familiar neon green today. Didn’t know who he was at #HawksNest was this week, rocking some sort of navy blue or something.
Hopper was following my lead when trying to name our FNG today, more on that later. Still loving the summer beard brother, muy guapo.
Deep Dish apparently has 10 days left in his 5 week mandatory sabbatical from BofA. Nice problem to have, congrats again on 20 years brother. Getting up to work out no less, mercy. I guess as the old saying goes, “you don’t weigh in, you don’t wrassle”, am I right DD??
Much like DD, Queen just got back from Negril on Tuesday night. Spent 7 days in Jamaica with his wife, celebrating their 10 year anniversary. Congrats my friend, on 1) 10 years of marriage, and 2) being able to spend 7 days in an all-inclusive resort. This is where our awesome title comes from as it only takes me about four days of resort life to catch a nice bout of #gutrot.
HIPPA and Clover were crushing the hills. I was leaving the lot and saw them back on the baby track. #WTF? HIP also ran in from Montebello, strong work dude.
Sleepy is back in the fold after his fall down the stairs in his office. That shoulder probably got a little more than it bargained for this AM, nice work Sleep. He actually was let down we cut the Blackjack off halfway. Plenty of time in the rest of the day if you want to knock em out.
On to our FNG, Brian Storm. Sleepy EH’d him, and let me know last weekend that he was coming out. Got an early call of his name, and automatically thought of Mason Storm. For those that aren’t intelligent enough, Mason Storm was Steven Segal’s characters name in the critically acclaimed movie Hard to Kill. Hopper was on the level, and we immediately thought “Segal” might work. Haze quickly quashed that saying it was too masculine. HIPPA was in my ear on the way back up the trail that a Stormy Daniels angle might be good, but unlike the namesake, there’s not much you can do with the name. Gummy came up with the simple angle of “Sprinkle”. That’s what it is. Thanks for coming out Sprinkle, come on back anytime…especially since you are a fellow Selwyn Elementary and AG Jr. High alum.
Haze had us at about 2.4 today…not bad for bootcamp.
Announcements:
BeerRun – 8/18 : see Gummy or slack for more info
Thanks as well Gummy for the prayer this morning.
Meathead pulled in some guest visitors from the south as we swung away to a mixture of music to appease all the pax!
THE THANG
1 min rounds – two handed
40 sec alt snatch 20 sec manmakers
30 sec alt snatch 30 sec manmakers
20 sec alt snatch 40 sec manmakers
40 sec tea bags 20 sec jump squats
30 sec tea bags 30 sec jump squats
20 sec tea bags 40 sec jump squats
40 sec OH press 20 sec dry docks
30 sec OH press 30 sec dry docks
20 sec OH press 40 sec dry docks
40 sec bicep curls 20 sec tri press
30 sec bicep curls 30 sec tri press
20 sec bicep curls 40 sec tri press
40 sec swings 20 sec merkins
30 sec swings 30 sec merkins
20 sec swings 40 sec merkin
Single arms 25 secs and 25 secs rest 25
Single arm swings
Clean squat and press
High pulls
Lawnmowers
Lunges
Jack Webb
1 swing – 2 upright rows
2 swings – 4 upright rows
3 swings – 6 upright rows
4 swings – 8 upright rows
5 swings – 10 upright rows
1 swing – 2 goblet squats
2 swings – 4 goblet squats
3 swings – 6 goblet squats
4 swings – 8 goblet squats
5 swings – 10 goblet squats
Mary
COT
YE OLDE NAKED MOLESKINE
Solid turnout at Meathead today with some lads joining us from south of the border. C-Span was curious about the accent and the choice of music as the Beats Pill blared out “Sweet Home Alabama!”
The plan today was to keep the bells and the body moving and gauging by the sweat it was mission accomplished. Good group of lads after the Meathead anniversary last week.
Thanks for joining and allowing me to lead. I’m back on Q at Kevlar tomorrow for more of the same!
Cheers,
BD
7 PAX assembled in the great outdoors for the latest edition of F3 Pokey.
No disclaimer, no music and no devotional but we were ready nonetheless for:
COP:
Dynamic Warm-up consisting of walking butt kicks, toy soldier, hip rotations, knee ups with a twist and low slow squats. Most kept their shoes on in the parking lot this week.
THE THANG:
Various stretches held for 1 minute and 10 seconds (a new Pokey record) concentrating on calves, hamstring and IT band.
MOLESKIN:
2 of the PAX went on a 2 mile pre-ruck. They found their way back by leaving bread crumbs so they were on time.
The downside to that plan was that it drew birds. One bold bird was not impressed with the flexibility of some and promptly laughed at us all.
Apparently we attracted something other than a bird. A car drove into the parking lot, stopped at an angle, across a few spaces with a direct view of all of us. After a few minutes the car left. I guess he was done.
Next week Bounty Hunter takes a ride on Pokey as our Q and the following week F3 brogi himself Wingman is in charge. Coming soon Fraiser will take the helm.
Thank you fellas for helping up and One-Niner for taking us out.
As always, humbled to lead a great group of men.
The pax arrived in a timely fashion this morning and mustered for another humpday edition of Anvil. Â No SF, but YHC did remember to wear his watch…though Mermaid still gave me a 3-minute warning as we were in the middle of 6 MoM. Â Much obliged.
Anyway, we launched at exactly 0530 and ran around the church to the entrance to the gym building for COP. Â Somewhat strangely, some lady was trying to get in the building and was knocking on some windows as well. Â Ever the gentleman, Mermaid took a break from COP and walked over to offer his assistance. Â Someone ultimately let her in the building, and YHC felt it better to continue COP elsewhere, but we would return towards the end of the downpainment.
COP consisted of some slow squats, H-R merkins, Knee Up’s, IW’s, 6-count burpees and the like…to 15 IC, I think. Â Runstopper doesn’t like the 6-count burpee. Â Far too slow for him…great equalizer for YHC, and a form policeman of sorts…as are the H-R merkins.
The pax then jogged to the pitch for some 7’s (not Jacob’s Ladder as Purple Haze rightly corrected when YHC mentioned they were synonymous). Â Jump squats at the bottom of the hill (with 3 foot tall grass, by the way) and CDD’s at the top.
Mosey over to the pavilion for some People’s Chair with two sets of Overhead Press x25 IC & x15 IC. Â The pax also flawless performed 3 BTW’s. Â No injuries to report.
We then jogged over to the kitty litter for 3 sets of 15 Donkey Kicks & 15 Squats OYO. Â Only 12 swings for the donkey kick’s. Â Snowflake availed himself of the short-kid tire swing suspended from 3 chains….more of a goat kick than donkey kick for him…or something like that. Â No injury to report there either.
We then moseyed to the rock pile along the road near one of the ball fields. Â Partner up with one rock per pair. Â A lifting rock.
The pax struggled with the partner up call. Â YHC called P1 to do overhead press with the rock while P2 runs down/back to the far light pole. Â Only 5 pax ran the first time. Â One unwritten rule of F3 is that with an odd number of pax, the Q is the odd man out. Â But apparently, Pro & Ickey didn’t want to partner. Â It worked out well though as Ickey was apparently modifying or refuseniking, and did no running whatsoever. Â Did two sets of overhead press, tricep extension & thrusters.
Redeposit rocks and run back to the gym entrance for 3 sets of 5 downhill H-R merkins on the turf hill semicircle with backwards bear crawl up the hill. Â Rather unsavory. Â At this point, one of the pax said he thought 2 cats were watching us from a 2nd floor window in the building. Â WTH? Â Perhaps it was the two ladies who watched a bit of COP? Â Odd…on all levels.
We than ran back towards the launch lot where YHC called the pax to plank around the traffic circle with the flower bed in the middle. Â At this point, Hopper? or Tagalong? said there were fire ants everywhere, so we didn’t do what YHC had in mind. Â Next time. #cobains
Back to the launch lot for 6 MoM:
Flutter x 13 IC
Makthar N’Djaiye x 10 IC
Cumberland County Viaduct x13R IC & x13L IC
American Hammer x 13 IC
At this point, Haze said we’d gone 1.85 miles…sufficient for a bootcamp; but YHC wanted to hit 2 miles…not sure why? Â Anyway, we ran down/back the full launch lot with Ickey & Purell out front..and Nemo as I recall. Â Reports varied from 1.92 to 2.02 as per Purell. Â So we opted for Purell’s tally even though he probably ran more than the rest of us somehow. Â Probably got in an extra 100m dash or some such while waiting on the six….which is to say the rest of us.
That’s it for the workout.
Announcements and a great takeout prayer from Haze.
Announcements:
Beer Run (in Southend) – Sat., Aug. 18th – see Slack, Twitter and/or Gummy or Tuck for more info. Â It will be fun. Â Not to be confused with the beer mile!
Prayers continue for Bout Time and family. Â Jennings is home but mold in the home, so they had to move in with family until that’s taken care of. Â God is faithful. Â Always. Â Oops is not in his vocabulary.
Pro asked for prayers for a young little girl named Charlotte who’s facing a scary health condition. Â Please read about she and her family at the below link. Â Again – God is faithful. Â Always. Â Oops is not in his vocabulary.
https://www.gofundme.com/charlotte-robson
A few weeks ago, Bushwood posted about needing Qs for Donut Run and I was glad to send over my credentials, “Slowest guy there”. But, I still show up!
On Wednesday afternoon, I posted on Slack and Twitter that we would be doing the Reverse South route. This is 6 miles, but I also posted on Slack about how to get a little more. I also put out the Challenge, can you catch me by Rea Road?
On Wednesday July 25th, we had run the South Route. On that day, I had averaged a 10:08/mile. I started that day at 5:05 am and remember Bushwood and 1 other passing me at Olde Providence Elementary School.
Today, I started a touch later at 5:10 am. I figured that I would be caught about 3-4 miles in. I know that most guys at the Donut Run average 8/mile or less.
So the run… my first 2 miles still aren’t right. Sure, I’m fresh, but just haven’t gotten into a good pace. Somewhere on Providence, I was passed by a muscular guy (with a beard) wearing a baseball cap backwards. Did Purple Haze come out to Donut Run? Or maybe, this was Polly?
I had planted a water Bottle at Raintree Lane. Right about then, 2 guys passed. Somewhere after Strawberry Lane, I hear “Jello is that you”. 4 guys approached, they weren’t muggers! Fleetwood, Turkey Leg, 1 other, and Rachel passed me by.
Somewhere along this, some dude was riding a bicycle on the sidewalk. Thankfully, he called out. That could have been bad!
I’m approaching Rea thinking, “Is that it?” and don’t you know it… it is “Mr. Consistency” Retread. Talk about a guy with a consistent pace – that’s him! I know at Mountain Goat on Friday, I always try to be able to see him. If I see him, then I know I’m going fine. And indeed, for that last mile and a quarter I was able to keep him in site.
I finished the day averaging a 9:51/mile. Less than 10 minutes! Whoo-hooa! I think the difference was mile 4, which I did in 10:29 and that was with my Water bottle plant. A month ago, my mile 4 was 11:40. I’m pleased with the progress.
A lot of this backblast has been about “Me”. Heck, I thought about writing it in 3rd person, “The Jello finished the day averaging a 9:51/mile”. I think “The Rock” Dwayne Johnson was the best at talking in 3rd person, so I won’t try.
Okay, so somewhere in South Charlotte there are some PAX who can run a slow 5k and are looking to improve. Do yourself a favor – come out to Donut Run! Sure, these guys are “real runners” and all of them “caught me”. I’m breaking a 10 minute mile on longer distances because of them – THANK YOU!
These are good guys. Be willing to ask questions and learn. They will help you – I’ve asked about heart rate monitoring, turnover, watches, and how to lace your shoes! They are super encouraging, not making it about times but just getting out and running. I remember talking about Bushwood about planning to do my first 10k at end of September (Isabella Santos) and he said something like, “Don’t worry about time, just go out and do it”. I guess Nike had it right, “Just Do It”. Hope to see you at Donut Run in the future!
Announcements:
Boston Marathon 2019 Hotel reservations – Turkey Leg is asking if anyone is planning to run it as Hotel Reservations fill up quickly in Boston.
Crane Relay – You can still register. I’m continuing to spread the rumor that the slow guys are Team Captains. That might not be true, but it’s a rumor that I’m spreading.
https://f3southcharlotte.com/2018/07/14/the-crane-relay/
Paint Ball – Sept 15th Area 51 vs SOB. Check Slack for a sign-up sheet.
Great Wolf Lodge – On Nov 9th. Group reservation code is #1811F3BA. See Slack or Ask Madame Tussauds for more info.
Thanks for the takeout by Fleetwood.
Apologies to the missed names, let me know and I’ll edit the BackBlast.
POSTED ON BEHALF OF ROCKWELL:
26 great men gathered this morning at Dromedary for a campus tour. Bottle Cap pointed out that I had some “Q Juice” going this morning! It could have been the old school rap cranking from Big 10’s Jeep just before we got started. I felt stronger than usual and just did my best to keep the PAX moving. Rocks, wet grass, walls… I tried to throw in a little bit of everything.
Here’s what went down:
WARM UP
THE THANG
MOLESKIN
As usual, it’s always awesome to see everyone up bright and early and working out with such a great group of guys. Bread Bowl continues to impress with his effort and I hear he may have his VQ coming up! That’s impressive! Thanks to Goodfella for stepping up and accepting the Hope Challenge. It takes a lot of courage for men to be vulnerable and to share their weaknesses with other men. We appreciate your leadership, Goodfella! Also, thanks to Goodfella for taking us out with a prayer.
Good effort by all today!
ANNOUNCEMENTS
Need some Q’s for Dromedary. Next week is Fuse Box followed by Run Flat.
20 men gathered in the gloom to start their day off right (and that includes the decision to forsake Fast Twitch for the Hawk’s Nest beat down that would follow). Many of the usual suspects, some new faces (or Kotters – welcome back Escargot!), and seemingly all with something to say. Disclaimer given, with the usual critiques, and we were off.
Mosey down the entranceway towards the MAC, stopping off at a random parking lot on the left (when did it get there and why is that even there?) for the traditional Hannibal warm-up:
Mosey to Patten Stadium, around the back of the end zone over to the hill on the home side. From there, we embarked on the Latin Triangle:
Wall sits (or just talk, whichever you prefer) against the maintenance building behind the end zone, wait for the six to come in. Mosey back up the hill to the student parking lot south of the Auditorium for The Beast. 6 exercises, 6 stations, 6 rounds
Recover plank, with positions. Mosey to launch for 3 MoM (Flutters, Dollies, Rosalitas, LBCs, etc.)
Done
Ye Naked Moleskin
Really great crowd out this morning. The heckling started early, before we even launched, but YHC is a veteran and can handle it. Moreover, without it, I usually guess the PAX aren’t getting their money’s worth. Today’s workout was a straight-forward, what you see is what you get, beatdown. There wasn’t a lot of fluff, and some may argue not a lot of creativity. It was old school. If you put the effort in, you’ll reap the benefits later. Semi-Gloss called it “Dad Advice.” #Truth
It was great to be back on the old stomping grounds. It is true that YHC is an alum. But man, the joint has changed. #old The construction didn’t help either, as I was lost near the start, obvious to some of the PAX when we made a hard left into that unassuming parking lot for the warm-up. Back in the day, those “home bleachers” were a series of concrete slabs. Now, those slabs have been replaced with state of the art aluminum with rails and everything. #SlipperyWhenWet Kudos to the PAX for navigating those flawlessly. I can’t tell you how many times I’ve run that hill and those bleachers, and so it was good to be back. Thanks for enjoying it with me.
The Beast is just a beast. It’s a no holds barred, smack you in the face set of exercises that if you push through it, you’re better for it. Of course, you have the option to refusinik, and there are times to do so. Laziness isn’t one of them. Hats off to those who pushed through this morning.
Great to see Escargot back out this morning. First post in a year! Ironsides may have tweaked a hammy – get well brother. Margo gave up FT for 15 minutes of sleep to join the workout – appreciate that. Other Flattnin’ the Hills teammates were present (Gummy, Hopper, LazyBoy, Chelms) – once in the band, always in the band. Busch and Bulldog were swinging kettlebells early – kudos to you both. Harley doesn’t look the same without a visor, but great to have him out. Good to see Mermaid back from vacation, and from eavesdropping, sounds like he had some productive fishing. Hops, thanks for the takeout, as well as the opportunity to lead – it’s an honor to be handed the reigns with this group. Great work to all – see you next time.
Announcements
YHC was today’s substi-Q for Sony, who is facing some serious health problems that have the doctors stumped. (Prayers for his return to health!)
Pre-warm-up: “Passive stretch” while YHC read Devo.
(Didn’t have Weinke – left at home in rush to leave this morning – but this was mostly what we did)
Warm up with Sun Salutation (aka Vinyasa) together 1X then 3X OYO.  Then on to the main thang:
Kneeling side stretch then swing leg across back of body to do Twist Side Hip stretch.
Flapjack and repeato
Vinyasa OYO (we did this between most sets, but to save space and b/c I’m in a hurry, I’m not going to keep putting it in here.)
Low lunge: Crescent/Revolved Side Angle 3X
Flapjack and repeato
Warrior 1. 2 then Peaceful Warrior to Side Angle 3X
Flapjack and repeato
Balance work: Tree Pose (extra credit for eyes closed)
Knee hugs (alt R/L) then Dead Pigeon R/L
Firelogs (one leg on top, then flapjack)
Prone Shoulder Flip R/L
Cross Shoulder stretch R/L
Frog (courtesy Millionaire Hoy on UToob)
Time!
Announcements
From Madison: Matthews Alive in downtown Matthews over LDW – look for chances to hand out F3 flyers and talk up F3 among the masses
Moleskin
Lois rocked the “Firelogs” pose. Most of us could only laugh and try not to fall over, but he was sitting as serenely as a Zen master.
Crickets still patrolling the floor of the Scout Hut – not scary, but unsettling to have one crawl up to you unannounced.
Is it a good sign that you need to stretch out a bit after Gumby?
YHC misspoke: 5 deep breaths is ~30 sec, not 45.
Devo:
From everymanministries.com a reminder to be grateful to God. Ref: Romans 14:17