September 2022 – F3 South Charlotte

OG SOB

We did some exercises.

Thine Ole Moleskine:

May 2013, 1 month after I first started F3 I Q’ed the Maul, shortly thereafter became the site Q with Mighty. Today, I Q’ed again, perhaps for the last time, as I’m finally making the move north to Huntersville to cut down on the commute I’ve been making to work for the last 8 years.

You all know by now, F3 isn’t about the workout. Sure we show up early, exercise, some harder than others, yes we have definitely gotten stronger. I’m grateful for that, and grateful for the guys over the years who have pushed me and encouraged me to keep coming out. But F3 to me is about the bonds I’ve formed. The talks while we mosey where we talk about our spouses, partners, dates, kids, school, sports and Frehley. It’s been about seeing guys transform from being timid and nervous on their first day, to confident leaders and yes, a little healthier physically after a few months.

Thanks to the leaders of F3, the guys who have grown South Charlotte, SOB, Waxhaw and Weddington. I know there’s a lot more done that most guys aren’t aware of. Thanks to all the site Qs, who do the work to make sure every workout has a Q for guys to follow. I know it’s not easy. Thanks to the older dudes who inspired me that I could stay healthy and strong as I age. Thanks to the beasts who pushed me every workout.

You won’t see me during the week anymore, but I’ll pop in a few Saturday here and there. And heck, I’m only moving to Huntersville, so I’ll see you all around elsewhere. Thanks guys, this group of friends means more to me than you know.

2 departing requests…

1. Keep showing up.

2. Keep good form.

-Mic Check

Swift 2s & end of Oktoberfest

DATE: 2022-09-27 AO: Run Q: bratwurst PAX: soft_pretzel, teddyf3, Chopper, midriff, Tiger Rag, Flipper, Hairball, Turkey Leg, Astro FNGs: None COUNT: 5
WARMUP: 1mi to the MetLife back porch then dynamic exercises of Heels, Toes, high knees, butt kicks, PAX choice.
THE THANG: 3 rounds of 200m/200m/2:00. 1mi pace on the intervals. Equal distance recovery after each, except for double the distance after the second 200.
ANNOUNCEMENTS: – This ends 4 weeks of Oktoberfest with @Bratwurst (everyone knows the “official” Oktoberfest ends Oct 3, right?). – But we’ll continue with the Soft (and Warm – salted with mustard or Cinnamon?) Pretzel for October!

Swift – Pyramid of Pacing

DATE: 2022-09-20 AO: Run Q: bratwurst PAX: Astro (Kyle Kirchhoff), Wolverine, midriff, Chopper, goonie, frasier, Tiger Rag, Dosey Do, Citgo, Bunker, Hairball FNGs: None COUNT: 7
WARMUP: After a warmup down to Rushmore, we did Dynamic drills along Harney.
THE THANG: 1mi pace intervals of 200m4, 400m2, 800m, 400m2, 200m4. Equal distance recovery after each.
Cones marked every 200m, but it is critical you know where your Lap button is on your watch to review your pacing effort was equal for each interval. Working up to the 800m at this pace is not easy, but most were thankful it was just 1…and not more. (just wait until next week…or when we adjust to having a 2:00 interval).
Citgo, Bunker, and Tiger Rag made flybys along Rushmore, but only Citgo took the bait and hopped in a 200m.
This workout is also hard to get in for the 1hour and we pushed the limit on arriving to COT on time.

Get Sh&7 Done!

DATE: 2022-09-15 AO: Nightmare_On_Elm Q: wingman PAX: Rousey, wildturkey, mic_check, Yard Tool, Kelly, Hippie, wingman, Loogie, Perogi FNGs: None COUNT: 9 AO”: Nightmare on Elm WARMUP: Quick lap around SSH – 20 IW – 20 Potato Pickers – 20 Downward Dog Left/Right Leg Stretch – Arm to the sky
THE THANG: —-Tabata with 3 exercise 1min each 3 sets— 1. Jump Squat 2. Merkins 3. Heisman
Round 2 1. Half-Burp 2. Mountain Climber 3. Squat-Twist
Round 3 1. Skater 2. Inch Worm 3. Squat
Round 4 1. Sister Mary’s 2. Gap Jump 3. Football Tires 4. Mountain Climber Cross Thru
ANNOUNCEMENTS: Area51 Bro-Lympics in two Saturdays Looking for a few Firestarter Qs in December Same for the Maul
COT: If you ever wondered about @Rousey counting, do potato pickers during the warmup. Its like being on the phone with a radio station while simultaneously listening in your car. #delay.
We left of one excercise but did not make it through all the sets. Always over-prepare. This was not easy. Heart rate was high. Hope you all enjoyed! Good music and some trivia about bush.

400m on the Brixham Green

WARMUP: – 0515 mosey to the Brixham Green (apparently not well known) where YHC takes a comfort break and expects that the PAX will follow – 0525 dynamic exercises with 50m of exercise followed by 50m acceleration

THE THANG: – 8x400m at 1mi race pace, 400m jog recovery. – never start an interval alone, so get extra recovery by waiting for someone behind you – goal is 6-8 intervals – group mosey back to COT

No man left behind, until you do

THE THANG: Didn’t start off so hot with immediately a wrong turn from the courtyard, but a alert group of PAX kept the Q on track.
Course map: connect.garmin.com/modern/course/16657251

The Ardrey Kell High School loop is a lot of running along Ardrey Kell Rd. Goal is no man left behind, which is done by looping for the Six, and it worked until it didn’t. With some unconfirmed Intel, two got left to fend for themselves but did make it back to COT. Next time, a solid count is needed to make sure the group that’s ahead is the whole group.

ANNOUNCEMENTS: Brolympics is a team challenge this year. Sign up by finding the PreBlast in Slack.

F3 Area51 BroLympics Pre-Blast

You asked for it (well actually, you didn’t)

HERE IT IS ANYWAY

What: F3 Area 51 BroLympics

When: Saturday 9/24/22 @ 0700 – 0900

Where: South Charlotte Middle School, former home of F3 Death Valley AO (RIP)

Who: Those who are strong, fast, or morbidly curious how they stack up physically against a bunch of middle aged bankers

Why: Great question

You can stop reading here if so inclined, and just show up. It’s that easy. Just sign up so we will know you are coming. Bring a water bottle and a snack. I recommend room temperature Viennas with some of that Hawaiian punch in the blue can.

SIGNUP LINK

EVENTS:

100 Meter
400 Meter
1600 Meter
135 Lbs. Bench for reps (1:00)
Keg Toss
KB Deadlift Max Reps
KB Cleans for time
60# Sandbag Overhead Press Max
Sandbag lateral throw reps in 1:00 60#
120# Sandbag Carry for 100 feet (Time)
Sandbag team carry
Prowler Relay for time
3200 meter Speed Ruck
KB “shot put”
Bear Crawl Relay
OPTIONAL 5K BONUS EVENT – INDICATE INTEREST ON SIGNUP

FORMAT:

3-man teams selected by organizing committee based on signups. Each person completes 5 events to represent his team. Each team completes all 15 events. Some events are team based relay race style.

FAQ:

Q: Is Flipper involved with this?
A: That is classified, but yes, with heavy restraint, supervision, and threat of sedation.

Q: What if I just want to hang out?
A: That hasn’t seemed to stop the Hydra workout for the past 2 years, so come on out. Seriously.

Q: My competing days are over. Why should I sign up for this?
A: Let’s face it, nobody reading this stands a chance against a reasonably fast middle schooler in a cross country race. You come because the A51 pax haven’t done anything like this in a long time and it will be fun.

Q: Can I volunteer to run events or help if I don’t want to run?
A: Absolutely. Indicate that on the signup.

Q: Will there be scouts from any prominent universities or NFL teams?
A: No, but I think Joker knows a kid who is an Eagle Scout so be on the lookout for that.

Q: I heard that lifting heavy sandbags will make your eyes look like Jack Elam.
A: This is confirmed. They will go back in 3-4 weeks though, good as new. At least one of them.

Q: I’m from Waxhaw, SOB, or Mint Hill. Am I invited?
A: Yes, but remember who your daddy is.

Q: I would do anything for love, but I won’t do that.
A: We respect your wishes. But baby, it’s cold outside.

If you are still reading this, you are really overthinking things. SIGN UP and show up. It’ll be a good time.

your friend,
Horsehead

Low mileage nightmare

6 showed up for the low mileage nightmare. Quick disclaimer and short run to the warmup area.

A few HHPs, merkins, and imperial walkers as a warmup.

2 20 minute rounds.

Each round with 5 exercises with 40 seconds exercising and 20 seconds resting. A few small breaks in between. Slow run and recovery back to the launch.

@midriff showed up for COT.

Bank-2-Bank Transfer

12 Friendlies Stepped into the swamp for a YHC lead beatdown.

Disclaimer.

Warm-Up
2/3 mile lap for warm-up. PAX where actually calling for Side-Straddle Hop midway through.
20 SSH IC
20 IW IC
20 Potato Pickers IC
20 Hill Billy’s IC

Thang
Use the parking lot rows between the competing bank ATMs to make a bank-2-bank transfer.
Run down the lane
10 Merkins
side-shuffle
10 Squats
Repeat until you reach the other bank ATM.

Mosey to the Fountains.
Three Rounds of Partner Flap-Jacks
P1: Dips
P2: Take a lap around both buildings
Flutter, LBC waiting on the six

Mosey to Taco Town
Two Rounds of Partner Flap-Jacks
P1: Lap around the island
P2: Step up with High-knee on the wall
Plank, R arm Hight, L arm High

Back to the Banks
Deposit Denied. Return money by repeating the first in reverse

Mosey to the Wall
Wall Squat with 50 Air-Press
10-Count
Wall Squat with 85 Air Press to time.

Thine Only MillyTineTown
Great chatter today. Lot of hard work. Soft Pretzel wins the The Maul “shopping” award for today. Shredding time way out in front of all of us.

Of Note
3rd-F Lunch on Fridays (see slack, for realz)
Looking for a lead to take over Blood Drive
Iron Pax SOB is Friday at 530a – Upper Fields of the Morrison YMCA (the one with the dirt track)
Prayers for my Dad who busted his head open on the way to Cali yesterday getting of the plane.

Eric Liddell special

WARMUP: 0515 mosey for 1mi then dynamic stretching and strides.

THE THANG: Eric Liddell – rounds of 200,200,400 with equal recovery. Goal for the interval was 1mi race pace w/ an option given for slower pace and quicker recovery.
We got in 3+ rounds on the 🐂 💍 dodging a few puddles and our own 🥵😰💦. Twas not the Scottish Highlands in temps today.
Also spotted in the gloom were Astro, Dosey Doe, Gumbo, Tiger Rag

Monthly Archive September 2022