F3 Partners with Trips for Kids
In partnership with Trips for Kids ( http://tripsforkidscharlotte.org/ ), three members of the PAX, one friend, two 2.0’s, and 4 kids from the Bull Dogs Matters program hit the trails at Francis Beatty Park in Matthews for mountain bike riding.
The weather was perfect and the trails challenging. All the kids had a blast and did great for their first time out. Francis Beatty has great mountain bike trails and the Trips for Kids volunteers were wonderful. Each kid was fitted with a bike, helmet, and gloves and given some basic safety insturctions. We rode for over 2 hours. After the ride, we enjoyed lunch provided by Trips for Kids.
The next ride is tentatively scheduled for September so watch out for the next pre-blast as this is a great event for the kids and adults. All four kids from Bull Dogs Matters said they would come back next time and bring a friend.
A little bit aoubt Trips for kids – TFKC is a non-profit organization that provides mentoring through bicycling experiences. In alliance with other organizations, TFKC targets 10-15 year old children of need within the Charlotte area.
The TFKC vision is to use bicycling as the tool to prepare kids for success. TFKC experiences focus kids on:
- Respect
- Honesty
- Teamwork
- Overcoming challenges
- Healthy and safe lifestyles
- Service
These experiences equip kids with tools for building positive accomplishments and relationships in their communities and in their lives.
Make an Impact – Volunteer Opportunities This Summer
Looking for a way to make a greater IMPACT in Charlotte? The Freedom School provides summer learning opportunities and activities for kids from Grier Heights and needs our help. The needs are varied and most require only 1 or 2 hour committment.
One of the partners has a mission to “Leave No Child Behind” – sound familiar?
See information below or contact me directly at pchepul@gmail.com. Don’t wait on another man to step up and make the impact you can make now.
Link to sign up – http://www.signupgenius.com/go/30E084EA8AF2CA13-agfreedom
More information – Freedom School Volunteer Opportunities
IT ONLY TAKES TWO TO RUN DMZ
Two men gathered in the gloom for some Memorial Day work. DMZ was “officially” cancelled but we didn’t let that stop us.
The Thang
Run up Carmel, left on Mullen Ford, right on Simsbury, right on Carmel and back to Carmel Road Park. We sprinkled in a few stops with various exercises.
Moleskin:
Shockhoe Bottom and YHC missed the Area 51 weekly email or might have noticed DMZ was “closed” for the holiday. We made an “executive” decision to run the workout any way. Given it had been 12 days since my last workout (don’t call walking in Europe a workout although it did help me keep somewhat in shape), there was no way I was going to go back and fartsack.
Shockhoe and I had never met before so we had 45 minutes to work on both the 1st and 2nd F. It was a great workout.
Our one hour is up already?
The virtual shovel flag was posted and 12 men gathered for a stroll down memory lane to remember some of the greatest hits F3 has to offer.
Ball of Man – Chelms gave the disclaimer, noting it was particularly relevant this am since his plan was still being developed. After a quick prayer, we got after it.
The Thang
Jog down to the track for a warm up lap and COP
- SSH X15
- 10 Burpees
- Jumping lunges X10
- 10 Burpees
- Squats X10
- 10 Burpees
Mini Yassou 800’s – Four sets of 800M at race pace and 400M recovery jog (4,800 meters). Reverse plank until all the Pax finish
Gather on the football field (European markings) for more hits
Four corners (run to each corner of field and perform 10 of called exercise)
- Merkins
- Jump Squats with rotation (Q audibled after 2 since I was getting dizzy)
- Jumping lunges
Modified Beast – Sprint field stopping on way down and back at 25, 50, 25 for six counts of called exercise (36 total count each round)
- LBC’s
- Turkish get ups
- Burpees
Plank after each round with some extra credit thrown in (Elbows, Peter Parker, Parker Peter, Rock Hoppers, etc).
End line to end line sprints (slow squats in between each round)
- Round 1 – down and back
- Round 2 – down and backward run back
- Round 3 – Karaoke half way and sprint other half, karaoke half way back and sprint to end line
Job back to starting point
Naked Moleskin
Great work by the PAX, My legs are smoked right now as we mixed it up pretty good with different exercises in between a lot of running. PH accused me of lip synching the greatest F3 hits. My singing may be taped but the workout was live and in person.
Spackler started mumbling something about the hour being too short and needing to extend another 15 minutes. I did note he played nurse to Gummy for a round of Yassou so maybe he just needed another 15 minutes to complete the workout the rest of the PAX already finished. Leroy can join him since he disappared for a water break in the middle of the Yassou portion of the program.
As always, it was an honor and privilege to lead such a great group this am. Definitely making me stronger as the group has some strong runners. Some of the other regulars need to step up and take a turn soon. I would suggest Frasier but am worried we might run a 1/2 marathon in an hour (or 1 hour 15 minutes for Spackler and Leroy).
Announcements:
Still time to sign up for F3 Golf. See weekly email blast and web site for everything else. Lots going on.
Some Men Never Learn
The shovel flag was planted and 22 men gathered in the gloom (five early for some pre-workout KB – more later) to get the weekend started off right.
The Thang:
KB – Between 5am and 5:10, five men gathered for some KB work led by Champagne. Not sure why we have started working out longer on Friday (1:15) than on Saturday but PH and Champagne insist I need it so I showed up. They also insist that they don’t mean any dis-respect to my workout but it’s odd they are in the parking lot throwing the bell around before I even roll in. At a minimum I’m hoping their Friday evening festivities will end a little earlier than normal due to fatigue.
Regular workout – Grab two pavers from the Q’s SUV and head up to the parking lot.
COP
- SSH X 20
- 10 burpees
- Man maker merkins X 15
- 10 burpees
Jog down HW51 to entrance to greenway and plank till all the pax arrive – #nomanleftbehind. Head over to the bars for a mini murph – 30 pull ups, 60 merkins, and 90 squats. Plank till PAX finishes
Jog back up HW51 to shopping center for Push Presses in cadence (about 25) until PAX gathers. Head over to Palentine hill with some serpentine runs up and down the hill.
Palentine HIll – Ladder to 5 up Palentine with burpees at top and squats at bottom. Pretty sure this is one of the toughest hills in Charlotte even without the bricks. PAX stayed strong and no BS’s calls were heard.
COP – Mary with flutter, dolly, high dolly (or was it flutter – I never get it right #10,000+ fails) and slow bicycle.
More serpentine running up and down the hills back toward the school.
LIne up in parking lot for some speed/agility work
- Karaoke right to 2nd light, sprint back
- Karaoke left to 2nd light, spring back
- Bear crawl to 1st light, spring back
Back to SUV to drop of bricks and finish with 10 burpees.
COP
Naked Moleskin:
Champagne and PH once again start poking the bear via Twitter on Thursday night. Any complaints about the workout can be directed to those two jokers. They provide plenty of #firewood for the Q every time I”m up. Sad thing is that PH knew it was lights out for me while Champagne continued his “encouragement” after 9pm.
Sacagawea is first guy I’ve seen to beat Frasier in a sprint. I think Frasier was taking it easy so not sure who is faster. Formal invite for Sacagawea to attend Fast Twitch is hereby extended.
Once again, the Q briliantly demonstrated the concept of 10,000 fails multiple times. We encorage more men to step up and Q. Centurion is close to needing to have an offshoot (#starfish).
The bricks, while appearing small and easy to handle, are wickedly deceptive, especially when running up Palentine.
Announcements:
F3 Golf sign up ends May 15 but please sign up sooner if possible.
Make sure you focus on the Fellowship and Faith part of F3 as much as the Fitness. The opportunity to make a greater impact is amplified by F3. Don’t be afraid to get outside your comfort zone and try something new. Udder worked on his presentation skills at Panera after the workout – nothing like wi-fi disconnection to help you deal with adversity.
Champagne mentioned something about something. I’ll add it later or he can include a link in comment I”m sure will be forthcoming.
Is the Yasso 800 really that hard? Plus, SOB getting cocky
The virtual shovel flag was planted and nine men headed down to the track for some distance training. Soul Glow was all excited since Frasier was no where to be seen, thinking he could stand at the top of the podium for once.
The Thang:
COP – SSH X50, Squats X20, IW X20
Yasso 800 (only 4 rounds due to time limit – 10 rounds is the real number). Run 800 meters at your target race pace (4 minute avg over 10 rounds implies a 4 hour marathon or 2 hour half) and then 400 meter recovery jog. Rinse and repeat 4 times.
The Beast – Six sets running the football/soccer field with six stops to perform six count of the called exercise.
- LBC
- Jump squats
- Lunges
- IW’s
- Can’t remember
- Burpees
Lunge walk half way up to parking lot and jog to COP
Naked Moleskin
YHC thought the Yasso was fairly easy to explain but guess my early morning mumbling wasn’t clear. As PH can attest, when in doubt just follow the Q – you’ll figure it out. Patience is not one of my virtues (just ask my M) and thus rarely will you get a long winded explanation from me.
Frasier shows up out of no where about 5 minutes late and crushes Soul Glow’s hopes of taking the gold medal. However, Frasier didn’t get Larry Bird on the last leg of the Beast – the one that counts in my book. Just sayin.
Finally, SOB is getting itchy for a rematch with Fast Twitch. I guess they don’t like waking up seeing the 0-1 on their wall every morning. Bring it.
As usual, I am blessed to have the chance to lead such upstanding men (and PH) in the gloom.
Announcements
New third F at South Park at lunch on Wednesday (I believe). Contact Hops or check out the web site. Also, spots will likely open up for mud run so get on wait list if interested.
Fast Twitch Pre-blast – Paul Bunyon to Fartsack
I promise not to bring any oak wood tomorrow. Other than warm up we will stick with running and interval training to work on speed.
Paul Bunyan sans ox visits Centurion
The shovel flag was planted and 25 Pax (no ox) showed up to get the weekend started off right. Larger than normal crowd as Twitter traffic (which almost shut the internet down the night before) raised the curiosity level in South Charlotte regarding YHC’s plan. Four men showed up at 5am (so they say) for some KB work (#nowdrespect).
The Thang:
Jog past Hops as he drives in late and head around to Little Ave after short detour to back entrance to the school for team assignments, coupon selection (oak, bricks, and jump rope), and COP.
- Ten burpees (focus on form, unlike the Q per complaints filed later)
- Decline merkins X15
- Decline diamonds X10
- SSH X20
- Mtn Climbers X20
- Peter Parker X20
- Decline CDD X15
- Incline merkins X15 (close quarters – hold your breath)
Teams grab coupons and head over to large parking lot for some relay racing.
Partner 1 grabs bricks and heads down to 2nd light (YHC called the third light but smart whippersnapper counted the one at the starting line so audibled – turned out the whippersnapper is wise for his age), partner two grabs jump rope, and partner 3 grabs the piece of oak and follows after partner 1. Teams carry oak back and forth between lights and do either brick work or jump rope while off Paul Bunyon duty. Brick work was:
- Man maker merkins
- Shoulder presses
- Curls
- John Travolta’s
- Plank
Circle up for 10 burpees and a few minutes of Mary – Low flutter, low dolly, high flutter, high dolly, LBC
Line up on line for some running work
- Three light suicide with 2, 4, 6 burpees
- Karaoke down and back
- Sprint down and back
COP – Kill a few minutes with exercises I don’t recall including plank
COT
Naked Moleskin:
Twitter stock jumped 10 points this am due to surge in traffic last night related to YHC’s plan. Guesses of pavers and cinder blocks missed the mark by 30-40 pounds #gobigorstayhome. Those oak stumps were brutal to carry. No worries about repeat performance – they will be split and thrown in the fire soon enough.
Purple Haze, Champagne, and others continue to poke the bear with pre-workout KB starting at 5am. My guess is the battle will continiue and YHC will have to get even more creative.
Announcements
Hops noted several new bible studies getting started including one at South Park at lunchtime. Check web site for more details.
There are still spots available if anyone interested in the Time Warner Arena workout tomorrow am. Sign up on the web site.
Abacus and I thank all the PAX who have made donation to support the fight against brain cancer and joined Team Chepul Hill. Our team has raised over $6k in two weeks, which would not have been possible without the support of F3 men. We are truly blessed to be a part of such an awesome group of men and my family thanks everyone that has stepped up to support us. If interested in racing or donating, go to http://www.braintumorcommunity.org/site/TR?px=3408952&pg=personal&fr_id=2291&fl=en_US&et=nUO88gVsYeG8mCgCuTqQlQ&s
Aye
Hills, ladders, tomatoes, and fellowship – doesn’t get much better
The virtual shovel flag was planted and nine men gathered for the weekly running of Fast Twitch. Four showed up early (4:45?) for some kettle ball work and gave the Q extra incentive to push it hard.
The Thang:
COP for warm up
- SSH X20
- Merkins X20
- Squats X20
Run over to Windbluff Road (to be renamed Winded after the ladder) via Woodfox and Rounding Run for a burpee/jumpt squat ladder to 7. Burpees at bottom of hill and jump squats at the top. Got the heart rate up this morning.
Run back to Rounding Run and partner up. Partner 1 runs up to street light at top of hill and back. Partner 2 does called exercise until Partner 1 returns.
- Round 1 – Knee ups
- Round 2 – Dolly
- Round 3 – Jump Squats
Run back to school parking lot to join the tomatos in some circuit work. Plank while PAX catches up and then partner 1 runs backward while partner 2 does two burpees and than sprints after partner 1. Tag out and switch. Two laps around the lot while trying to avoid (or maybe not) the tomatos.
Group karokee down and back.
Three minutes of mary (high dolly, low flutter, Rosalita).
COT
Moleskin
I like the smaller group at Fast Twitch, espeically since it makes remembering the names for the backblast easier (no high tech devices necessary). We covered over 3.5 miles even with the ladder and partner runs as we kept moving the entire time.
I show up to find four men swinging kettle balls, including the trouble maker PH. Twice in a row where he feels he needs something extra since I’m the Q. Heading to Lowes to buy some cinder blocks for next trip to Centurion. Plus, I was not on the exclusive invite list and missed the extra work which would be great in preparation for mud run.
I picked this featured image merely to drive traffic to the back blast (well, maybe that is not the only reason).
Announcements:
Still trying to put together one more BRR team from the south. Contact a site Q or Barracus if interested.
Several races coming up including 10 mile run this Saturday. Sign up now at http://charlotte10miler.racesonline.com/ for $45 or $50 on race day.
YHC trying to get some brownie points with the wife and fill a table for a luncheon for Samaritan House on March 6th at 11:30 at Covenant Presbyterian Church on Morehead. Cost is $40 and there are 6 spots left. Contact me at pchepul@gmail.com or shout out below if interested.
Go Ruck and Mud Run training combined?
The shovel flag was planted and 19 men (including 2 with a ruck sack) gathered to end the week with some mud run training (sans mud)
The Thang:
COP (warm up) – SSHX25, MerkinsX20, 30 burpees (someone missed an obstacle but don’t know who – moaning starts early).
Run up and down the hill three times and then to parking lot for partner carries.
Partner 1 carries 2 to 2nd light, switch, and partner 2 carries 1 back to starting point. Rinse and repeat.
Run to rock pile and find an appropriate sized rock (no pebbles). Push presses until all the PAX arrive and then 30 more. Run around football field to opposite end zone for 30 more push presses, and then back to rock pile. Plank while PAX finishes.
Run to the wall in the small parking lot for 10 wall climbs.
Run up Little Ave to shopping center for ciruit runs with Burpees. Partner 1 starts on upper level and partner two on lower. 1 Burpee, run to other level, 2 burpees, run to other level, etc up to 7.
COP for Jay Lo (get well soon LD) X20, Dolly X15, LBC X15, and Flutter X15
Run back down Little Ave to CCHS for:
- Wall jump up X5
- Rock pile – See above except 15 presses
- Partner carries – see above
- Zig zag run – see above
COT
Nake Moleskin:
Purple Haze and Udder show up to mud run training with Ruck Sacks and the Q thinks “WTF – dissing me this am”. Ruck Sacks and mud runs don’t really go together but I figured these guys wanted some hard work for Go Ruck preparation so no change i the plan (#weinkenotneeded). I forgot to check to make sure PH had bricks and not a teddy bear and pillow in his ruck (#heisacraftyone).
Mighty Mite said it was one of the longest 45 minute workouts he can recall. I think that was a good sign that we pushed pretty hard since he was the WB.
Strong work by the entire PAX. Our workout was not far off from what the mud run feels like, sans mud, so every man in the PAX can do it. As always it was an honor to lead such a great group of men.
Announcements:
Farside is organizing bike ride for the kids in Bulls Dogs Matter (after school program at AG) for Saturday, March 8 from 8:30 to 1:00pm at Francis Beaty Park. We could probably use some more bikes as there are 60 kids (not all will show up) and only 15 bikes. Watch for announcement once we get closer. Good event to bring out middle school 2.0’s.
Mud run training on the 15th near Indian Trail, check web site for details.
Many opportunities for third F, including right after Centurion at the Panera up the street. Contact Hops or PH if interested in learning more.
Abacus and I want to thank evertibe again for all the prayers for our younger brother Bill who is fighting a nasty brain cancer. The prayers are working and my family appreciates all the support.