17 strong ran across the street and up to top of CC’s parking deck for our warmup. 15 each of side straddle hops, imperial walkers, low slow squats, mountain climbers, and Peter Parkers. Back down to the entry of the parking deck for the first series which started with 5 burpees, then a run up the first long ramp, 10 hand release merkins at the top, back down ½ way and around to the second long ramp for 10 big boy sit-ups, then a run to the top of the second long ramp, another 10 hand release merkins, and around to the top of the eastern stairwell for another 10 big boy sit-ups. Back down to the parking deck entry, repeating the series three times in total. After completing the third series, went down the western stairwell and across to the rock pile. Each, or some, grabbed an appropriately sized walking rock. Then back to the bottom of the western stairwell with our rocks where we started with 5 squats, ascended the stairs to the top of the deck, then walked to the center stairwell doing rock curls, then descended the center stairwell, 5 squats at the bottom, walked to the third stairwell doing presses, 5 squats before ascending to the top, walked to the center stairwell doing triceps, descended that stairwell, 5 squats at the bottom, walked to the starting stairwell (western) with rocks above head. Attempted to repeat this series one more time. A quiet group of protesters modified at the bottom of the starting stairwell for Mary’s instead of a repeat while those dedicated rocksters marched on for another round. But the Q’s timing was off and, so only ¾’s of the second round was completed before reconvening with the protesters and returning the rocks and running back to the starting parking lot 2 minutes late. Maybe this would be a better 1-hour routine instead of a 45-minute weekday routine. Still, all 17 survived. Closed with role call, announcements, and a prayer.
DiCCS given
Warm Up
Mosey up to Kensington Rd and back down to traffic circle. Circle Up. Moroccan Night Clubs, Jimmy Dugans, Calf Stretch, Upward Dog, Right knee to right elbow, left knee to left elbow, 20 merkins
The Thang
Mosey to start and grab your Coupon. With Coupon in tow mosey up to school to playground yard. We did the following:
10 reps of exercise, run length of the yard and back, 20 reps of exercises, run length of yard and back, 30 reps of exercise, run length of yard and back. Coupon Swings, Military Press, Curls. Keep on running length of yard until 6 is in.
50 LBC’s on your own.
Back to 10/20/30 rep and run circuit, this time with Coupon Squats.
40 Flutters on your own.
Grab Coupon and Hold Over Your Head. Mosey 50 yards. 10 Burpees w/ Coupon. Mosey another 50 yards with Coupon overhead. 10 Burpees w/ Coupon.
50 LBC’s
Mosey to start with Coupon overhead. leave coupon at start.
Mosey to traffic circle for some web action. 1 Mike Tyson, 4 Jabs. up to 10 Mike Tysons IC, 40 Jabs.
Mosey to start. Here is where Popeye stepped in as YHC was on the verge of passing out. 15 Big Boy Sit up w/ Coupon and press overhead. Once I came about, I audibled and we went for some running.
10 Bobby Hurleys, run to traffic Circle, 10 Bobby Hurley’s, run back to start. Repeat 3X. In the middle of this exercise Mad Dog called us back to COT to put Coupons on the curb as traffic was coming into the park. It was also a nice break from running.
Time Called
Moleskin
Good work by all, everyone pushed hard. Jwow, Mad Dog and Tanyatine out front leading the pax. Decent mileage today considering all the coupon work, most got in between 2.8 to 3.2 miles.
Annoucements – Beginning next Saturday 8/29, Homecoming will converge at Commitment (Nesbit) for the 2nd annual running of the Iron Pax Challenge. Mash will also converge at this site. Blackhawk will remain open and partake in a regular bootcamp. This schedule will be in effect through the weekend of 9/26.
Labor Day 1 Year Anniversary Convergence at Cuthbertson Middle School.
Blood Drive Oct 17
Premature’s colleague, Knute passed away, be on the lookout for a go fund me to help support Knute’s family.
YHC took us out.
Thang
DICCS– CPR certified, cell phone, modify as needed, social distance, do not sue anyone
Warm up-
Nice mosey up around middle school drop off zone before heading up the exit road and back down the entrance road for a quick plank 1/4 the way down while the 6 catches up– who knew we would almost be hit by a few late arrivals who came screaming into the parking lot of 2 wheels—- One vehicle jumped a speed bump ( can we say he might need a alignment in the near future). After that close call we decided this area is not real good to warm up in so we will continue our mosey down to the large lot with the benches and bball court.
The Thang
Mosey to road the buses are on for some good ole fashion fun. There are 5 light poles on this road
1 burpee- 5 bomb jacks at each light
REVERSE and head back to start doing the following
2 burpees- 5 jump squats at each light
Long mosey to other road that is the entrance to the Elementary school for more of the same stop at each light ( 5 lights)
1 burpee- 10 dry docks at each light
REVERSE and head back to starting point of this road
2 burpees – 10 merkins
Long mosey to front of Middle school and find some sidewalk
1 – Mike Tyson ( increase by 1 each round)
4- Big Boys ( each round always 4)
4- LBC or Pistol LBCS based on what Q calls out ( increase by 4 each round)
we got to 5 Mike Tysons and 20 Pistol LBCS
Mosey around COT passing the Masher to the long road near the buses again for more light pole work- 5 light poles out to road
1 burpee – 5 spider man merkins at each light pole ( dumbass idea Chicken) sorry boys.
REVERSE
2 burpees- 5 Shoulder tabs at each light pole ( Chastain decided this was not hard enough) so we all AGREED (lol) to change this to 5 shoulder tab merkins, thanks for nothing Chastain…
Mosey over to large lot with Bball court and benches to finish our webb
6- Mike Tysons ( increase by 1 to get to 10)
4 -Big Boys ( stays the same)
24- Pistol LBCS or LBCS ( increase by 4 to get to 40).
Mosey back to long road with 5 light poles for more light pole work
1 burpee- 10 walking lunges ( 5 forward and 5 reverse)- at each light pole – 5 light poles…
3 MINUTES LEFT– Nice long easy mosey back to COT
Moleskin-
As always it is a pleasure to lead a group of men like this and I appreciate it more and more each time. Today was a tough as we nailed 3.50 miles, 50 burpees, crushed our shoulders/arms and then completed a terrible Webb. But even with all the terribleness it was a blast thanks to all the conversation, banter, jokes, farting (some wet ones) and snot rockets. The PAX PUSHED hard today thanks for allowing me to lead you guys again boys and thanks to Posse for reaching to me about leading this group.
Announcements
Homecoming will be closed next 4 weeks due to Iron Pax challenge– Saturday workouts next 4 weeks at Commitment. Iron PAX challenge — sign up!!!
Waxhaw 1 year anniversary- all sites converging at Flash ( labor day ) 6:30 many different workout options
Pre-Run – Billy Goat and YHC for 2 miles of extra credit. Stonehenge is the only AO where you can get a full 90 min. Man up and show up.
Warmer-Upper in the Staybridge Lot
20 Side Straddles
20 Imperial Walkers
10 Steve Earles
10 ‘mericans
10 Supermans
20 Flutter
20 Dolly
20 Rosie
BOMBS @ Campbell’s lot. Someone should name it the soup bowl or something
With a partner complete
50 burpees
100 overhead claps
150 ‘mericans
200 big boy sit-ups
250 squats
Bagpipe Hill
Run to the top then 100 side straddle hops
Run to the top backwards then 75 mountain climbers
Run to the top as fast as you can 50 Freddy Mercury
Run home with some ‘mericans sprinkled in
Finish with sky humpers, bridges and lbcs
Moleskin
It’s good to be back. Great to see old faces and new faces including National Treasure, Spareparts and Midriff. Keep coming out! We covered 3.5 miles plus a full body workout.
I got called out for working out on my own and virtual lately. TBH, I still get a little nervous in a larger group. The consequences of community spread are severe. Be diligent and persistent.
As if you needed another reminder, times are tough right now. Keep training, keep pushing and never give up.
F3 Backblast for VQ
Title: Run with endurance the race set before us…
Date: 8/21/2020
Kevlar PAX: Good numbers for Kevlar lately. 12 guys showed up for my VQ – the more the merrier
Orange Whip wrote a backblast in June and it gave me a whole new perspective on him, his faith, and F3 – so I’ll try to shed some light on my story as well.
Since I am relatively new to the F3 fam, I’ll give a little run down of how I got here. Graduated UF (Go Gators) with a Construction Management Degree in Dec 2019. Married my beautiful wife Jan 2020. Relocated to Charlotte for a new project in Feb 2020. COVID hit hard in Mar 2020.
A lot of changes happened in those few months, and it was difficult to keep my bearings as a new husband with a new wife, new job, and a new city to call home with no great way to meet new people. That’s where Spyglass comes in who I’ve known for years – he and his wife moved to Charlotte in May and he soon asked me to go with him to a group called F3 at 5:30am (fyi Spyglass previously joined F3 when he lived in Asheville). I went, and I’ll admit Skunk Works was painful but great – shoutout to Horsehead for the name that stuck.
F3 has been a great way for me run the race with men who also want to see God’s Kingdom established. In this regard, Hebrews 12:1-2 “Therefore, since we are surrounded by a so great a cloud of witnesses, let us lay aside every weight and sin which clings so closely, and let us run with endurance the race that is set before us, looking to Jesus, the founder and perfecter of our faith…” I love how the author of Hebrews relates our faith journey to a race of endurance. No matter the time, weight, sin, injury, or pain – we must run the race set before us and look to Jesus the founder and perfecter of our faith. The grit that it takes to finish each F3 workout is an example of how much focus and effort we are to put in our daily walk with the Lord.
Now to Kevlar: 12 guys showed up this morning.
I arrived early for my first Q – I have never had to use the bathroom before a workout, but this morning hit different. No porta john in sight, so onward…
The Thang:
Ye Mole:
See you guys next Friday.
-Chubbs
Opening mosey around that parking lot back to COT
Warm up
20 x SSH
15 imperial walkers
10 Diamond merkins
Various stretches for the “respects”
The Thang
Head over to the road in front of the high school for suicides. Start with 1 burpee at street light and 10 T-merkins. Run to 2nd light for 2 burpees and return to first light for 10 T-merkins. Continue this theme until you get to the street light past the big globe.
Mosey around to side of high school parking lot. Bear crawl/Mike Tyson across the parking lot. 10 bear Crawls then 10 mike Tysons until you get across the parking lot.
Mosey over to front of middle school and partner up. P1 run lap around parking lot while P2 does an exercise. 300 dips, 200 150 step ups, 100 75 derkins as a team.
Mosey over to high school parking lot. 10 Bobby Hurley’s at every other tree until you reach COT. Done!
The Moleskin
Thanks to a great group of guys who joined me way too early this morning to run around MHS. I hope I made it worth your while to wake up that early. Sorry I could not make Ice 9 spill his merlot.
Announcements:
It was a stressful afternoon, driving straight from Raleigh cutting a meeting short at 2:38, letting them know I had an important commitment I had to go to. I was looking forward to a 2.0 friendly work out and I had picked up water balloons early that morning. I did Client Dinner a couple weeks ago while Bottle Cap was running a pint short @ 92 degrees and I thought it sure would be nice to jump in some water and there is 0% chance I would be here when I was a kid in this heat to work out,,,,so what better than a water fight to engage the 2.0’s and make it fun for the adults (I use that term loosely)
Showing up 50 seconds before the start, I asked Zin to the take the pax down to the baseball fields where I was parking my truck.
WU: 15 SSH, 15 MC, 15 IW and something else
The thang: Mosey to the hill and promise the 2.0’s a little work and we can have some fun. 7’s on the hill squats at the bottom CDD at the top. Finish with some plank jacks for the six. Back to the practice field for some water balloon capture the “53LB kettle bell.” mostly adult vs kids. Bucket of water ballons in the middle and adults have to grab the kettle bell and bring it back to base. If they get hit by a water ballon back to base for 3 burpees. If it breaks 5 burpees. If the kids throw and miss its back to base for 3 burpees if an adult catches its 5 burpees. Three round of this and we mixed it up at the end. Mosey back to the front of the school, lunge walk and a frog hop to the front. At the front 4 donkey kicks with a mike Tyson up to 5, maybe 5.5. Back to COT to round up with some mary.
Moleskin: 2.o’s were killing it, keep in mind ( I was not thinking) on the last round Rock, Speed bump and I believe The Dude carried a 53Lb KB!!!, That is impressive. The Dude and the BEAN were locked on and with high intensity on attack mode. The rock as an arm of a pitcher. Orkin and Speed bump have heat seeking ability! I think the adults had fun too, had some strategy building on the east end field, scuba and centerfold were launching a wedge attack form to garner the KB. All in all finished with A effort all around and I think we had a little fun in the process. BC thanks for asking me to lead!
It was a real possibility that we were going to see rain so YHC had 2 game plans just in case. When no rain came I chose option C. The pre runners came in and YHC mumbled some sort of disclaimer.
The Thang:
Mosey across community house and stop at first stop light and do a ridiculous 🙄 warm up. Arm circles and low slow squats.
Then the explanation happens. We are going to Toringdon and every curb we will do 6 American Hammers and 6 jump squats. This was met with speculation until I reminded the pax that medians had curbs too thus any openings on the left side of the street we either did 12 or 6.
We followed this path into Toringdon and changed the called exercise to burpees and big boy situps x 5.
After we hit the apex of the circle we changed again to low very slow 5 count squats and dying cockroachs x 5.
After we made it out of the lot we need some mileage and visited the greenway parking lot. Then back to Community House where we did Romania dead lifts on the way home. 4 miles accomplished.
pi/diameter + (SUM OF THE APEX) =TOTAL COUNT OF REPS DONE
Thanks Sweet Water for the take out.
Moleskin:
I was nervous about my legs holding up but it did and I am glad because I didn’t want to let the pax down. Tuck and Tolkien took turns hanging back with me. Sweetwater clearly did everything I threw at him and looked like he could handle more. I am looking forward to his VQ next week at the Brave. Lots of good work put in by all. Thanks Tuck for getting me back in the game.
Announced:
Fly over Charlotte brought to you by the 5 and 2 Project in conjunction with the Charlotte Ledger
Marathon with tons of options to participate coming soon. Brought to you by the Tuck CSAUP Consortium.