Monthly Archive June 2021

What Teenagers Listened to 30 Years Ago

Bootcamps are awesome, everyone knows it, but YHC so rarely gets to enjoy them due to various reasons.  Whether its run training, busy summer schedules, or a decision to take a much needed morning off, it seems once a week is my high water mark these days.  So you can only imagine my delight when I get to not only post a Saturday morning ‘camp, but lead the men of DaVinci into the twilight of morning today.  Little did the men know Flipper’s traveling circus of pain had exited the garage again, and they were in for a treat beatdown.  7, no make that 10, PAX joined in the gloom and we were off.

THE THANG:

Go run a quick lap around Best Buy while the Q finishes set up and then circle for COP consisting of IW, LSS and LSM.  The remainder of the workout consisted of station work:

-35# each hand Farmers Carry around the the cones was the timer

-Heavy Jump rope (or speed rope)

-Chest to plate overhead press with 44# plate

-80# sandbag deadlift

-60# sandbag overhead press

-30” step ups

-Box jumps choose your own adventure (20”, 24”, or 30”)

-Ball-over merkins

-40# slamball curl, press, and slam

-44# single hand KB swings

PAX rotated stations every time the farmers carry was completed.  In between full rotations we:

-Ran AYG to the far end of the lot and back

-Peoples chair with imperial march, lift left leg, lift right leg, then reverse walltar jai

-Wall Tar Jai mixed with elbow plank alternating leg lifts

After 4 full rounds, we finished with five minute o’ Mary.

Ye Skinny Molething:

-I’ve made it my personal mission to make gear workouts great again.  F3 is fantastic for fitness, but we’re sorely skewed towards cardio.  So when I have the chance I love to pack up the old circus and wring the pax out with some greater than body-weight resistance work.  The coolest thing is, despite the lack of prevalence, the PAX never shy away from gear.  Everyone is game, everyone gets after it, and everyone gets stronger.

-I’m convinced Rousey visits another plane of existence during workouts.  “Modify as necessary” isn’t just a suggestion for him, its a way of life.  Whether its 360s off the jump box, meandering farmers carries, or creative kettle bell creations, he made the workout his own and loved every second of it.  There is a level of enthusiasm there which truly warms the heart, and I’m a better man for having experienced it today.

-Seeing Doc in the gloom today really warmed my spirit.  While we’ve never been tight, Doc has always been a man who pushed me.  His determination and grit at workouts is legendary, so to see such a beast laid low by infirmity was something which impacted many of us deeply I know.  To see him this AM back to crushing workouts  and watch him pull away during the AYG just reinforces my belief in the power of the human spirit.

-C3PO is doing something right with his boys, those two are beasts.  I threw a literal gym’s worth of a equipment (more than some Marriotts I believe I overheard somebody say) and they just did work.  Up at 6:30 (well 6:33 was when they got there I think) and just crushing a challenging work out… Your dad game is strong my friend, well done.

-The music experienced technical difficulties today.  First I couldn’t get the speaker connected (Q fail) and then Pandora was playing the greatest middle school dance songs from the 80s instead of the Van Halen, Motley Crue, and AC/DC mix I’m used to from the station.  After Tears for Fears, Berlin, and Foreigner followed Billy Joel and Huey Lewis and the News, YHC began to skip songs.  Apparently there was a ToTo rag in there somewhere, as One Star began to brow-beat the DJ for apparent lack of class. A beating YHC well deserved in truth, but finally we got to Dynamite and things got back on track.

-Mighty Might was plugging his favorite gear workout, swole, for those at the workout who were unfamiliar with the appropriate bell swing form.  He also deadlifted both 80# bags during one of his sets, so clearly something is working for him.

-Soft Pretzel called me “Doc” at one point during the workout.  Either I’m doing something right, or he was hitting the weights so hard his mind was deprived of oxygen.  I’m betting mostly the latter, but I hope maybe a bit of the former was mixed in too.

-By the end of the workout, just in time for the mandatory family photo, most shirts had come off to be wrung out, as the PAX seem to have sweated through their garments to one degree or another.  Clearly the weinke did its job.   Take a nap boys, you’ve earned it.

 

It’s always a pleasure to work with the men of SOB, thank you for following and SYITG

-Flipper

PS… He chicken ran, but worth calling out a Happy Birthday to TurkeyLeg!  Not quite respect but very respectful.

Three’s Company

I saw a family photo of Homecoming two weeks ago with just Honeycomb and another pax and felt sad.   Three sites on a Saturday.  Over 100 active pax, and we could only get two people to this site…the original commitment site….the location that started F3 Waxhaw.  I knew I had to do something.  So against my better judgement, I attended the next Homecoming with Chastain on Q.  Despite my warnings that I had a man cold and bad back and would be modifying, Chastain decided to eviscerate me publicly at the workout and in the back blast (In fairness, I probably deserved it as I was in a bad mood from the aforementioned ailments).   But I digress….So during COT Honeycomb begs for upcoming Q’s and I get chosen first…great.  So here we are today.  I arrive 15 minute early to stretch out the back (and legs…damn you Shriver!!!).  Maple Syrup arrives and comes hobbling out of the car.  “Shriver?” I ask.  “Yup” replied Maple.   Honeycomb breaths a sigh of relief as I joke that burpees are out due to my back and legs are out due to Shriver.  As 6:30 began approaching it became evident that it was just going to be us three.  I guess that’s better than 2 from two weeks ago.  I warn the pax that we will hit all three campuses but will spend the majority of our time at the high school.  I expected groans but actually got excitement in return.  6:30, lets go.

 

WARM UP

Mosey towards the middle school trail.  Stop for Jimmy Duggans.  Take that trail to the high school practice fields for a hot second then on to the high school trail.  Stop at the bridge for hamstring and quad stretches.  Continue the trail to the high school (Damn I hate that trail hill).  Final calf stretch in the middle school parking lot to end the warm up.

 

THE THANG

The plan was to tip the cap to some great past workouts at the high school.  First up is Delta’s Serpentine of Doom.   Increasing atomic Merkins at each speed bump.  There are 10.  I won’t lie, at around 7 I suggested perhaps we cut it off at 8.  Maple was hearing none of it.  At 9 I lamented that our Q was an asshole.  I think all pax in attendance agreed (and maybe even a few that weren’t there).

At the far stairway rock hill grab two small rocks that you can hold in each hand.  Put them down for now.   Mosey to the other stairway and grab one big rock.  20 Curls with the big rock then run to the small rocks for 20 curls (2 is 1).  Repeat 3 times.   Round 2 the burn really turned up.  Round three was full on lactic acid burn…just what I was going for.  Small rocks up.  Leave the big rocks out.

At the stairway closet to the school, pick the biggest of the three rocks (good job Honeycomb) then put the other two up.  Divide up into teams of three (I don’t think the pax in attendance got the joke).  I think F3 calls this a grinder so I will go with it.  Exercises on the ends with a runner in between.  P1 does tricep extensions with the bigger rock.  P2 Runs.  P3 does dips at the benches.  Repeat 3 times.  Mucho burno.

I had not intended to do legs, but these benches where where I came up with the up and overs so we did station work.  P1: Wall Sit.  P2: Foot Release Squats.  P3: Up and overs were our timer.  I asked Honeycomb for a number between 10 and 15 and it couldn’t be 10 or 15….he went with 14.   So 14 up and overs.   We did two rounds and Maple was begging for mercy.  I was in agreement…2 rounds was enough.

Mosey behind the school to the hand rails for a Dough Boy special.  Supine ladder.   10 down to 1.  It burnt.  Seamed to be the theme today.

Mosey past the big hill (where Doc left my soul on workout number two) over to the cross country trail.  Enjoyed the peace, calm, and serenity of the babbling brook underneath the wooden bridge but it was short lived.  I forgot how bad that hill leading up to the brick pile is…holy hell.  All pax breathing hard now so I took a minute for Al Gore’s to recover.

Grab Bricks (Frack special, though he did make us grab pallets one time).  P1 Front raises.  P2 Side Raises.  P3: Run to the gate and back.   The gate run proved to be longer and tougher than I thought and I really wanted to focus on the lifting so I cut it out for round 2 and 3 and we lifted together.

Quick mosey out and back to keep the heart rate up and back to the bricks for 50 reverse fly’s broken up into the weirdest count possible.   25 round 1.  15 round 2.  10 round 3.  Bricks up.

All you got up hill towards the gate.   Ice 9 would be proud as all three pax were near dry heavying heart rates.  Called for a back stretch on the fence but Maple quickly sniffed out that it was my way of catching my breath and he thanked me.

Slow mosey back to the middle school entrance via Deal Road.

Asked for an exercise that we would do at each tree increase counts.  Apparently they still wanted more legs as Bobby Hurly’s were called.  We made it to 10 tree’s (not even half way) before YHC decided that was enough. Mosey to the bottom of the hill for 50 LBC’s used only for active recovery purposes.

5 minutes left.  Leap Frog Sprints back up the hill.  P1 Runs up 3 trees and waits.  P2 runs 3 trees past P1.  P3 runs three trees past P2.  And so on until we were all at the top.  Maple asking why that was harder than just running it all at once. I think its the high intensity part…sprint, rest, sprint.  It pushes the cardio more than just a jog, but I’m not a professional.

2 minutes left, recovery jog back to COT.  I thought that would finish us out but we had a minute left so we did gas pumpers until 7:30.

 

MOLE SKIN

  • Thanks to Maple for coming to make it 3 instead of 2 today.  Your reward is that you get to be the new co site Q at homecoming.   You apparently went on too long about how much you loved this site which allowed Honeycomb to awkwardly ask on one knee if you would join him.  I’m disappointed there was no exchanging of rings.  Looking forward to what plans you have with the site.  Project 1, get more pax to attend.
  • Both Honeycomb and Maple pushed hard today, and thus pushed me harder.  They were not hearing the audibles when I jokingly threw them out there.
  • The goal was to get over to the high school to do some of the old school beat downs from original Commitment.  I think I succeeded on that goal.
  • In my winkie planning I had expected we would get about 4 miles.  I was disappointed when we finished and I only saw 3.29 on the watch.  I will say we earned every bit of the 3.29 and those cross country trail hills (both of them) are the devil.
  • I made sure to make mention of Juneteenth during announcements and prayer.  Its an important part of our American history that I only recently learned about last year.  I do question why we celebrate when the last of the slaves found out about their freedom instead of the actual 13th amendment ratification itself.
    • This talked snowballed into a discussion on racism in America today.  Its a topic I’ve wanted to cover in Q bites, but have yet to have the courage…because it is such a difficult topic…..and because I really want to cover it from two angles with multiple opinions and I haven’t had a chance to talk to two particular people about coming that I want there for that topic.
    • The question was asked is America more racist today than ever before.  The consensus was no.  My opinion was the media and some politicians are stoking racial flames for their gains.   But I’m a middle class white guy who leans right which is why I’d love to get opinions from different pax who may have differing view points and life experiences.
  • Good luck to those donating blood today.  Thank you for your continued efforts to push this thing along Turn Buckle and Radar.

Move as a unit to achieve the goal

Warm Up

  • A mosey to the circle in front of the trail to do:
    • 15- Side Straddle Hops
    • 15- Imperial Walkers
    • Calf Stretches
    • 15 – Potato Pickers

The Thang

The 4-course meal for Breakfast was ABS, Legs, Arms and Cardo in rotation of 4’s that covered 3.6 miles.  A even Dozen said either you do or you don’t.  There is no in-between.

With a Mosey to Mill Bridge we partner up for a quad beat down.

200 Reps with a quarter jog around the parking lot between each of the below.  (The ABS)

  • LBC
  • Futters
  • Big Boys
  • American Hammers

150 Reps with a quarter jog around the parking lot between each of the below.  (The Legs)

  • Toe Taps
  • Sumo Squats
  • Monkey Jumpers

100 Reps with a quarter jog around the parking lot between each of the below (The Arms)

  • Air Lifts
  • Shoulder Taps

50 Reps with a quarter jog around the parking lot between each of the below (The core)

  • Turkish Get Ups

Mosey to Field (Sprints) for the Cardio.  What is a little dirty wet shoes.

  • 4 laps – 10 – Merkins each
  • 3 laps – 10 – Imperial Walkers each

Mosey back to COT for have a nice day.  Perfect 60 minutes for Breakfast

 

The Moleskine 

Hot and Humid but we were all work together to get it done.

Announcements 

  • Blood Drive
  • Crist Closet
  • F3 Days

 

 

I’m baaaaack

Site Qs mistakenly put a teetotaler in charge of the bar at Last Call this morning and when they realized the severity of their selection, both protested the decision by abstaining from the site for the day.  One was an understandable and unfortunate emergency, the other a shocking absence.

WARM-UP

Mosey

  • Hillbillies 11x IC
  • Moroccan Night Club 11x IC
  • Baryshnikov Squats 11x IC
  • Plank Jacks 11x IC
  • Stretchy-stretch time

 

THE THANG

Mosey to the main high school driveway

  • Run the drive stopping at each of 7 lights for 5x T-Merkins
  • Run back for 6 lunges at each light
  • Run the original direction for 5x T-merkins

Head to the benches between the tennis courts and find a special place under a bench

  • Supine pull-ups underhand grip (chin-ups) 11x
  • Supine pull-ups overhand grip 11x
  • Stagger with one hand over and one under 11x
  • Flapjack the stagger 11x
  • Get up for 11 dips
  • Straddle bench hops over the bench, bent over holding on 11x
  • Run around one set of courts

Repeat for a total of 4 sets

Mosey to the Cave

In the cave, do 11x of an exercise, then jump the wall and run the short distance to get back around to the start

  • Superman
  • Aquaman
  • W-Superman
  • Australian Snow Angels

Mosey back to COT

 

MOLESKINE

YHC was surprised to see Swimmers and Gump at Last Call today, but it turns out there was an alarm issue.  But that’s why Last exists, so one can “have an alarm issue” and still get a workout in.  Everyone should have that problem once a week and maybe you’ll all be leading the PAX the whole workout just like Swimmers and Gump.  It’s great to hear the Deep Dish is recovering well from having the lady doctor in his man region (better than Swimmers, amiright?) and Babyface is somehow not the in-your-face New Yorker from movies.  YHC had planned for Travolta merkins, but there wasn’t enough time — next time they will happen in order to see what kind of moves Babyface brought down from the Bronx.

There were some tough workouts during the week and YHC wanted something a little different, thus the focus on the back muscles.  Hopefully, the crew is feeling a little sore Saturday morning in some less-worked spots.  It’s also a belated 44th birthday Q which led to the set of 4 exercises with 11 reps.

 

ANNOUNCEMENTS

If you’re not aware, there’s a blood drive Saturday at Five Stones Church.  GO!

F3 Dads Camp is open for business.  Sign up now.

Parking Lot Shenanigans with the Ladies

13 men mostly behaved themselves on a cool Thursday morning at Nightmare on Elm.  Site Q Circuit City was absent due to a lingering injury but with his partner in crime, Mic Check, and the Man-Tan, War Eagle, SOB leadership was present.  With a quorum established, a disclaimer was (not really) delivered, and at ~0530 pax set off for a run over to the NE corner of the theater.

Two things YHC didn’t expect in a post-lockdown/pandemic movie theater parking lot was

  1. how nice and freshly paved the parking lot was (they must be betting on Fast and Furious 17 to really hit it big at the box office) and
  2. how this place has turned into a NASCAR and truck driving training ground.  No sooner did the pax head out across the parking lot then a massive pickup truck sped through the lot right in front of us with little regard to the pedestrians dressed in dark colors who were not highly visible.  The nerve of some people.

Pax hands were saved from a terrible cheese-grater experience with new asphalt in front of Stonecrest Regal, so this seemed like the perfect place to do some burpees and we did.  Frehley’s Comet was quick to point out his 10 burpee limit.  But not if it was 10 total or 10 at once.  YHC erred on the side of caution and only called for 5 burpees, twice.

Thang:

Mosey to NE corner of Theater
5 burpees, IW, Low Slow Squats
Mosey around the horn of the parking lot
5 burpees, merkins/Peter Parker/Parker Peter
Mosey back in towards the theater SE entrance

Parking Lot stupi-cides
Start at first island run to the end, 10 jump squats
Back to start and go to next island in, 10 jump squats
Back to start and go to next island in, 10 jump squats
Rinse and Repeat but flapjack (closest island) and do merkins

Head back to YHC’s car, grab coupons the ladies, and partner up.  Rule #1, the ladies don’t touch the ground
P1 runs to the stop sign, P2 does exercise, reps are cumulative by partners and when exercises are done one partner holds the coupon in the OH rifle carry position while the other partner planks up

100 OH Presses
100 Upright Rows
100 Good Morning
100 Squats
100 Curls
100 Tricep Ext

Fat-Man Murray (Mary) with the coupons got us to time

Moldy-oldy-skine:

Good crew today.  Some new faces for YHC, which was nice and some pax who have ventured north to the land of the alien, Area 51.  Pax covered around 2 miles.  Another fun edition was bringing out the “ladies”.  Long have they languished in YHC’s garage because covid-forbid they be allowed out for the men of F3 to pass around like a bottle of Thunderbird.   Since many of you have yet to meet these darlings of YHCs coupon repertoire, here’s a little backstory to get you familiar with each of them.

25 pound plate, AKA Brandi:  She’s a fine girl, what a good wife she would be should have been.  But her twin sister, Mandi, objected to the proposed nuptials on the grounds that the husband to-be was their half-brother and part-time cousin.  these days she shares a room with Mandi and her collection of Bob Ross knock-off paintings and mumbles constantly about happy little trees.

25 pound plate, AKA Mandi: Brandi’s b**chy twin sister, a former Madame of a brothel in Hyderabad India.  She, unknowingly, is the love-child of a Bugs Bunny pez dispenser and a whirling dervish.  A bitter woman her goal in life is to crush men’s souls like an egg dropped on a sidewalk.

35 pound plate, AKA Cindi:  After growing up on the mean streets of Bethesda, Mary-land, she took a job as an airline stewardess for SpiceJet to “get away from it all”.  She once beat up a a dude with the muffler off his own car.  He came at her with a knife.   The lesson there, don’t bring a knife to a muffler fight.

35 pound plate, AKA Mindi:  She’s the smart one.  She was arrested once for trying to pass off some counterfeit Longhorn gift certificates for a 70% ownership stake in a hybrid waterpark and alligator petting zoo.  Every morning she wakes up and recites the same line over and over to herself in the mirror, “It’s you, Paris Hilton, and Katy Perry vs. the world”.  No relation to Cindi.

A (mostly) empty Miller Lite keg, AKA “The Fat One”:  A connoisseur of the finest lite beer this side of the Atlantic Ocean, don’t let her high quality choice of top shelf gas station beer fool you.  She may look high-class but she can get down and dirty with the best of them.

A ruck plate, AKA “The Skinny One”:  20 pounds of nicotine and hatred.  It doesn’t care about your feelings, it just takes what it wants.  It was raised by a pack of wild African Honey Badgers and is currently in talks with the Florida Game and wildlife Department to single-handedly rid the everglades of it’s invasive python problem.

A 50 pound sand-bag filler in a 120 lb sandbag, AKA The Bearded Lady-Boy: Hailing from a Bangkok rest stop.  Her claim to fame is having a bad-ass mustache.  It’s one hell of a self-esteem builder.

Sound off below in the comments with your fondest memory of the ladies.

Thanks to Circuity City and Mic Check for the opportunity to lead.  It was a great morning and a great crew.

Announcements:

  • New parking spot for workouts at Stonecrest, park by Jimmy Johns.  Apparently the riff raff have been stealing those little pine tree air fresheners out of your car
  • Grow Ruck, first weekend in August.  Lots of opporyunitites for leadership training with over 100 of your fellow pax.
  • Crane Relay, August 13th.  It’s like BRR Lite
  • Monday, July 5th, 0800 at the now defunct giant golf course in Ballantyne’s corporate space.  Bring your 2.0s.  It’ll be fun.

#SYITG

I’m Only Writing This So I Don’t Get Fined

Just like Marshawn Lynch, we all have to do things ‘just because’.  My burden happens to be the Chiseled back blast.  Imagine how insane it is to ask someone who has been absent forever (injury, laziness, cold, <insert other excuse here>) to Q, and then insist on a back blast to boot?  Well, that’s exactly what @Exlax decided would be prudent to do.  So, in order to not get fined, here it goes.

 

Before the fun, welcome to our FNG Khaki (State Farm Agent).

After hearing that @Rudy made himself puke with some tire carries, I knew that was going to be the central piece of this morning.  Other than that, what seemed like an organized wenkie turned out to be not so much.  The goal was simple – partner up and carry one of the large tires around Mt Chiseled.  Everyone else would alternate exercises with a coupon

  • Squats
  • Clean & Press
  • Rows
  • Curls
  • Tri Extensions
  • Overhead Press

 

My 1st error was thinking 2 people could carry the tires

  • audible #1 – make it teams of 4.

My  2nd was that we could get around Mt. Chiseled quickly

  • audible #2 – send 2 spaced out teams around Mt Chiseled and alternate each time a team returns

 

After listening to non-stop complaining about the above plan, we called an end to that and took a mosey to the 5 Stones entrance for some Mary.  From there, it was a jail break back to the coupons where we did a round robin of the above exercises.  Time was almost up, so it was a rifle carry of the coupons back to their resting spot, where everyone thought the fun had ended.  However, I was not about to bring the tires back alone, and with 4 minutes left, decided it was best to have teams carry them back, relieving one another after a short suicide to the gravel and back until the tires were safely stowed.

 

That’s about it.  Not sure how it was perceived by others, but for someone who has been in and out lately, it was enough…

Timeless Luxury and other false promises

I’m a fraud, a thief, a liar and a cheat.
I can’t do anything right.
I only care about myself, stuck in my head all day.
99% percent of the day is same as yesterday
I tap on keys and stare at screens.
Does it ever really matter?

That’s the self-loathing I deal with every day. F3 helps the clear gutter of my mind and refresh my perspective.

Today’s workout was cribbed from Thursday’s Asylum backblast. Four exercises, pyramid style. Every half-mile we did all four exercises starting with five and escalating up an additional five to 20. Then another 20 and back down to five. You’ll get four miles and 100 of each exercise. The route was a traditional down and back. From Another Broken Egg ran down Community House to Endhaven, then Rougemont and back. (Rougemont is all hill to compliment the flats of Community House.) We tacked on a few extra steps on the way back in the Enhaven Elementary parking lot.

Moleskine:
Tough as nails crew today. We complained, but we got it done. I think every got 100 reps of each exercise. Remember, if you can’t do it, don’t Q it. The key is to not let pax do the exercises OYO style. They will cheat. It’s human nature. Call every rep. Watch your crew. If they are struggling, give an extra beat between exercises, but keep everyone on task. You’ll always do more with a team than you can do alone.

Keep pushing mofos!

If he dies, he dies

There were a lot of queries this morning before we started. Some guys wanted to know where we were going. They wanted advice on what to wear. What to bring. Would it hurt? The Q didn’t answer any of this in order to keep it exciting: “if he dies, he dies.”

We ran to Champion Forest. Then we partnered up and went to the stop sign with either partner carries or wheelbarrows. Hollywood cheated.

Then we divided up into two groups and Indian ran to the end. The Q may have spilled a little at that point. We did a lot of reps of mostly ab work.

Then, we found a 60 pound sandbag that someone negligently left at the end of Champion forest. Two guys grabbed the bag and ran as hard as they could. Everyone did 5 burpees and chased until two guys caught them and took the bag. Repeat to the end.

Found the hill at the top of the middle school. Did a lot of exercise. then one man sprints with the sand bag to the bottom. Other guys make sure to beat him. Repeat up and down the hill till everyone had a turn. exercises in between.

Repeat of the sand bag chase until we get home.

Kiss your loved ones. Tell them how precious they are to you. Listen. God loves you so much, and is so glad when you reflect that love to others. We sharpen each other because we know that Iron loves best.

Ice9 out.

Hmm? How should I title this? How about – “RIFLE CARRIES”

10 strong for a 0.0 Diesel beatdown!  Ok, it wasn’t 0.0. But there was NO running!

The disclaimer was given, and here is what went down:

Warm up exercises:

  • Jimmy Dugan
  • Moroccan Night Club x 15
  • Calf Stretch
  • Runners Stretch
  • Mountain Climber x 15
  • Plank Jack x 15

Partner up

Round 1:

Partner 1 works called exercise while partner 2 Rifle Carries block across the parking lot and back (each partner repeats exercise twice):

  • Curls
  • Squats
  • Tricep Press
  • Blockees

Round 2:

Partner 1 works called exercise while partner 2 does Farmers Carry with both blocks across the parking lot and back (each partner repeats exercise twice):

  • Derkins on curb
  • Bobby Hurley’s
  • LBCs
  • Ankle Taps

Round 3:

Partner 1 works called exercise while partner 2 Rifle Carries block across the parking lot and back (each partner repeats exercise twice):

  • Kettle Swings
  • Chest Press

Back to COT for 45 seconds of Have a Nice Day!

Looking back, we may have overdone it with the riffle carries.  😊  Lesson learned.  But hey, no one ever said F3 should be easy!  I enjoyed the comments on my music playlist too!  Even with all the eyerolls after each new song began to play there sure was a lot of singing along!  By the way, except for Sledge-O-Matic, none of you need to be singing out loud in public!

In all seriousness, F3 is awesome!  If you are reading this and are an active F3 participant, then you already know that.  If you are reading this and have never been to F3 then SHOW UP!  Trust me, just show up.  It’s awesome!

Announcements:

  • Blood drive tomorrow morning. 9:00 am – 1:30 pm at Five Stones Church.
  • Saturday, June 26th – need help at Christ Closet from 10:00 am – 1:00 pm. See Turnbuckle.

Welcome to… Aspen? New AO coming soon!

Coming to you from the Wild West borderlands, the intersection of F3UnionCo, Area51 and Waxhaw…

Thursday mornings’ newest F3UnionCo AO will be launching soon at Antioch Elementary School in Indian Trail:

Some place warm, a place where the beer flows like wine, where beautiful women instinctively flock like the salmon of Capistrano.

We’re talking about a little place called Aspen.

The Site Qs that will kick this AO into gear will be a combined effort of Swimmers, DoubleE and Smokey. (for emotional support)

Keep your eyes open for more details but aiming for a 7/15 launch!