Anson Launch Defeats Cantore

Anson Launch Defeats Cantore

#Cantore tells us that Noah may post for the Anson launch. On the drive down, torrential sheets of rain coming down. And just as the workout begins, the rain stops. Never trust #Cantore. And so begins F3 Anson….

The Thang

Begin with a mosey from the Wal-Mart parking lot down to the parking lot in front of Shoe Show.

COP (Circle of Pain)

SSH (Side Straddle Hop) IC (In Cadence) x 10
IW (Imperial Walkers) IC x 10
3 Count Down Merkins IC x 10
Mountain Climbers IC x 10
Low, Slow Squats IC x 10
SSH IC x 10

Mosey back to the Wal-Mart parking lot near the vehicles

2nd COP

SSH IC x 10 (Horsehead’s anger rising over SSH three times)
Burpees (poorly demonstrated by HH) OYO (On Your Own) x 5

Mosey along the back of the parking lot (approx. 200 yards or so maybe)
Mix in backwards running, buttkickers, high knees, karaoke left and right

Active recovery plank exercise mix

Bear Crawl approximately 10 parking spaces
Lunge Walk approximately 10 parking spaces

Indian run around the parking lot back to pain stations

3rd COP
Carolina Dry Docks IC x 10
LBCs (Little Baby Crunches) IC x 10
Flutters IC x 10
Dolly IC x 10

Pain Stations (probably not in this order but these are all of them). Our timer was hairburners. When the guy finished hairburners (or lunge walk modification), we rotated stations:
Merkins
Jump Rope
Mountain Climbers
Body Blade aka Floppy Stick aka Probably shouldn’t use this in public
Carolina Dry Docks
LBCs
Flutters
Burpees
Dollies
Hairburners
Curls w/ your choice of weight Kettlebell (25#, 30#, 40#)
Triceps w/ 30 pound Dumbbells
Micah (Mike) Tyson punches w/ 10# dumbbells
50 Yard Run and Back
We didn’t get through all 14 stations but had more to show you so off we go.

Pinball run to lot between Wal-Mart/Shoe Show
Low, Slow Squats x 20

Indian Run in front of CATO/Shoe Show group of buildings to the end of the parking lot

Sprint to each light pole and do 5 merkins at each one. Did this for three light poles spaced maybe 25 yards apart.

Plank Active Recovery till everyone is done.

To the side of the building and someone (HH maybe) mentions the wall and can’t believe I almost forgot:

The People’s Chair with Air Presses x 30. Repeato
BTW (Handstand against the wall – acronym goes unsaid) for a EE 10 count

Mosey back to the vehicles

4 MOM (Minutes of Mary)
Extended Protractor
Rosalita IC x 10
Flutters IC x 10

DONE!!!

COT (Circle of Trust)
Thanks to Shepherd for his heart-felt prayer for the men of Anson

Announcements:
Anson Round 2 will meet next Saturday at Anson Senior at 7 AM. Double E is your Q (leader) and he can’t believe the great facility Anson has. Truly one of the great AOs in all of F3 in my humble opinion.

For the F3 Union County guys, join us Friday at Overdrive for Hoodie’s VQ. His growth has been awesome to watch.

Also, new workout: #F3THRIVE meeting on Tuesday’s at 5:30 AM at Chestnut Park in Indian Trail (Carolina Courts is also at this park). Happy and Turnpike are your Site Qs. Way to step up guys and give Union County a Tuesday option.

Moleskine:
Great launch with a lot of trying circumstances today. Probably the worst weather for a F3 workout since February. An AO change yesterday due to #Cantore. But the PAX were up for the challenge. Everyone pushed really hard. Few close moments of potential merlot spillage (throwing up) but none came to fruition.
I had said it would be 0.0 on social media after the move to the Wal-Mart parking lot. Honestly, the UC guys were probably laughing as I just can’t do a 0.0. It’s not in me. But, what a great spot that parking lot ended up being. Lots of space and few cars to have to dodge and the ability to move between different lots. Really thankful we launched today even in these circumstances as I almost canceled yesterday (Thanks Tiger Rag for re-focusing me).
We started with two FNGs which was encouraging enough given the weather but two more FNGs joined in the first COP and oh yeah, it’s on.
Great work by Flash Card. Almost spilled merlot but held it in and pushed through it. Believe me, you would not have been the first to lose it. Just ask Nekot….times two. So named Flash Card because he mentioned he was pursuing his Masters and Viper said he’d come call out words to him and FC said he needed Flash Cards. Now you are forever known as Flash Card.
Half-Moon was on two wheels entering the parking lot and ended up not being the Last In (thanks to OMB). Way to push through it and attempt those Hairburners. They are not easy even on the F3 vets. So named Half-Moon because we were close to calling him Outhouse due to his work with water stuff (I’m not an engineer so it’s all stuff to me) and then someone mentioned that Half-Moons are on the door of an outhouse and so you are now known.
One Man Band was Last In but came out the gate strong. And then we find out he’s only a few months removed from brain surgery. #inspiring And here he is out in some raw gloom pushing through it. My excuses went out the door. One Man Band is so named because of the many instruments he plays and when Shepherd names someone, it sticks. #PastorPrivilege
Viper to be transparent is my Dad. But I did not name him with such a strong name. Heck, I skipped him in the naming circle as I was taking notes on my phone. #apologies But when you are an almost 59 year old Navy veteran, you get a strong F3 name. Just the way it is and just the way it will be. So named Viper as he mentioned he served on the USS America so we made it to Top Gun but Maverick/Goose were too easy.
Kotters to Nekot who proved he can make it through a workout with spilling merlot (you also made it through Coffeeteria without spilling which didn’t happen last time – Bojangles may still be cleaning that up). Keep coming out to Outland brother!

Special thanks to all my F3 Union County brothers who came down to support the launch. Boondocks, Countertop, Double E, Horsehead, Nekot, Shepherd and The Late Show. It was a 45 minute drive in torrential rain and you just knew it was going to be a raw workout. You came anyways. Some of these are the guys who were on the Sun Valley fields getting stronger before I even knew of F3 and they gave it away to me. Thankful for these men and the impact they had and continue to have on my life. I’m stronger because of you men.

It’s not often you get to give back to where you are from. I know what F3 has done in my life and I have very little else to give but when something has impacted you so greatly, it would be wrong to not share it further. Society says take all you can. F3 says give to other men and impact them.

Anson PAX, you did it. You survived your first F3 workout. Now, tell other guys. Give it away to them. And one by one, we will end #sadclownism in Anson County forever. Stronger men make for stronger husbands, stronger fathers, stronger sons, stronger brothers and stronger friends. I truly believe this.

I thank you for letting me lead you guys. I truly don’t deserve to lead men better than me but I am thankful for the opportunity.

It will not get easier but you will get stronger if you keep posting.

Glass Joe