22 PAX got after it at CCHS this am – here’s what we did
The thang:
Jog down to practice field for COP – SSH, Merkins, Makhtar n’Diayes, diamonds and Freddie Mercury.
Partner up for:
Head up to level 4 of parking deck for Mermaid’s favorite set (non-musical although PAX were ready for some head banging near the end to divert attention from the suck). Run down the stairs, broad jumps between the two culverts on the driveway, run around field and then 5 burpees, run to other corner for 5 hand release merkins, bear crawl down the side, run the ramps back up to level 4 and then do 10 squat jumps. Rinse and repeat two more times.
Head down to level 1 and find your partner. Partner 1 does called exercise while partner 2 sprints up and back the deck. 4 rounds – LBC, dolly, flutter, and American hammer or knee ups
Wall sit for a few minutes and then mosey back to parking lot. FInish with 30 seconds of burpees.
Naked moleskin:
Big crowd this am so I’ll keep announcing a “mystery Q” each week to drive attendance. Hopefully the PAX was not disappointed. Mermaid sent me a tweet asking if he could take over for Thin Mint (on IR -get well fast brother) but alas I was already dialed in. Next best (worst) thing was running one of his favorite routes.
Tool bag showed up for 2nd F3 workout. Welcome brother and come back next week (to Centurion – some other AO before them would be good idea #getstrongerandfaster).
Cobains to Driver for nominating him to coach the Centurion team in the Turkey bowl without any advance warning. I figured an ex CCHS football player should lead the Centurion team. Also, thought maybe he could hook us up with Elijah Hood #ringer.
Dear Abbey must be working from the beer taverns less – he was out front during the circuits with Mermaid right there with him. Looked like they may have skipped jump squats but I’ll review the tape. YHC was not feeling it this am due to poor sleep and a pre-run (lame excuses)
Only three for the pre-run. Three old men at that. Time to start ramping up the training for Joe Davis so we can dominate all the other F3 AO’s (at least on an age adjusted basis).
Pretty sure Abacus needs some advice on his form as he looked like a woman giving birth while doing the dollies – legs are supposed to be straight.
Announcements:
Turkey Bowl – Check web site and twitter for more details but it will be Thanksgiving day. It’s the best way to earn that third helping of turkey.
Christmas Party December 2 at Firethorn Country Club – sign up and pay (or just pay). I think Ty Webb is making a guest appearance (we need an FNG before 12/2 so we can name him that and force him to attend).
Sign up for Joe Davies Memorial run. It is a great race for a great cause.
10 PAX put on their costumes for an early Halloween party. One Eye had a premonition Sunday night that there would be extra tricks early on Halloween but overcame any anxiety and showed up anyway.
The Thang: COP – SSH, Mnt climbers, 5 burpees
Mosey to back of YHC SUV and decide if you want 0, 1, or 2 pavers. YHC was impressed as all PAX save one (who is in recovery mode – smart choice) selected 2 pavers.
Mosey down Carmel to brick wall for wall sit and quick 25 push presses OYO. Mosey down to entrance to Tufton Brae for 15 man maker merkins. Mosey down to Mill Pond for start of main event.
Run down Mill Pond, stopping at each street light on the right for 10 hand release merkins (sucked). Stop at top of steep hill for a ladder. Run down hill and take left down School House to bottom of hill. Turn around and run back to top, stopping at each turn for paver curls/presses/lateral extensions working up the ladder from 1-12 (3 laps). Plank for the six and then repeat the run down and up with 5 hand release merkins at each turn (4 stops for 20 MMM). Run back out to Carmel, stopping at each light for squats, starting with 2 and increasing by 2 at each light (up to 14). Lunge walk from light 7 to light 8 and plank for the six.
Run back to Tufton Brae for a few minutes of mary (flutter, dolly, protractor – all with pavers extended). Then back to wall for alternating shoulder presses and holding pavers extended out (25, 15, 10).
Run back to the church for several sprints to run out the clock and finish with 3 burpees (YHC likes to finish on time and we only had 15 seconds).
Naked Moleskin:
This workout is repeat from a few years ago (long time since I Q’d at DMZ). No need to reinvent the wheel when you know what works. Running up Mill Pond with two pavers just sucks after doing way too many man maker merkins (actually sucks even without them).
One eye must have thought we all had both eyes shut – he was walking and performing the curl/press/lateral extensions simultaneously for a little advantage. It was a veteran move although Hamlet claimed One Eye didn’t need to “cheat” to win a running race (I should have asked Hamlet to keep his trap shut). Hamlet was running strong after a 3 or 4 year absence – I think that was the last time I saw him out.
Announcements – Plenty of opportunity to work with kids from disadvantaged homes via PAX work at Billingsville and AG. These kids can really benefit from relationships with adults who are open to let them experience new activities and we can match interested men with kids in the program. Contact me for more information.
As always, an honor and a privilege to lead such a great group.
Eight men didn’t get the memo on workout cancellation and forgot that curfew applied until 6 am. We did stay on campus at CCHS and thus only violated the curfew while on the drive in. Did notice later that the curfew was not being enforced if protesters were peaceful and no one got unruly at Centurion. I also think an un-named site Q took it for an excuse to fart sack (he could have run in thru the woods and stayed off the roads).
The Thang:
COP with SSH X20, Merkins X15, and Mountain Climbers X15.
Jog over to parking deck for Scabby’s aweful hand release merkin ladder in the deck. Run to level 2 and half way down deck. Perform 13 hand release merkins. Run back down to level 1 and perform 12 hand release merkins. Keep going all the way down to 1 (that sucked – again).
Mosey over to rails for rail walk and then pull ups X10, incline merkins X10, pull ups X10, and incline merkins X10.
Mosey down to practice field for four corners. Run to each corner of field and perform 10 civilian count of called exercise.
(Thought we did 6 rounds but can’t remember – give us credit in comments if we deserve)
Mosey up to front of school for circuit – Dips X20, Incline merkins X10, decline merkins X10. Rinse and repeat. Bear crawl 30 yards and lunge walk back. Crab walk 20 yards and lunge walk back. Broad jump 20 yards and then mosey back to starting point for a few minutes of Mary.
Naked Moleskin:
Small crowd due to the curfew that the 8 of us ignored/forgot. Great to see Lorax back after fighting plantar. Was wondering why I was in front of him all morning and now I know it’s injury and not me being in great shape. Red Rocks and Abacus (that hurts) were out front on the ladder but YHC rallied during the four corners to say in front (mostly). Wolfman was paying some past due bills but acknowledged he needed it. Pulp Fiction, Snowflake and Marconi are as consistent at Centurion as anyone (including an un-named site Q who is 1-4 in the last month).
Great group this am and average age almost hit the “Respect” mark except Lorax (“hate”) brought it down.
Announcements:
Southern DIscomfort on October 22nd starting at Centurion – the best AO in all of F3. We will be collecting supplies for a local charity so mark this down to check web site before the event for more details.
Please consider having tough conversations with friend and co-workers regarding race relations and how we make our community stronger. More good people than bad in this world but we can’t sit at home and watch TV every night or we may forfeit what we have. If you are looking for something to do than come join me in team building at AG starting next month. No better opportunity (in my mind) to influence young disadvantaged youth than helping out their. One hour a week (can be flexible) will go a long way.
Wolfman shared some thoughts as a former policeman and Red Rocks shared his perspective after helping raise a young man. These discussions are important and we need to have more of them to make our community stronger.
Please ask God for guidance for me and yourself to lead the life he wants us to leadP.
One crazy summer at this AO and the site leaders decide to end the season with a slow old man at the Q – more later.
44 men gathered for the first annual running of the Mt Charlotte race at #F3HorseyMcHorseArse. Unfortunately, the founder of this wicked workout is still laid up with a bad back but T-claps to Horsehead for the idea. F3 BRR teams will definitely be stronger as a result of training here. This is what makes F3 great, men pushing other men to get stronger and faster.
The Thang:
Mosey down Old Bell to base of Blue Ridge for the start of the race. Up Blue Ridge and take right at Mountain View, go around the circle to Wilby all the way around to Chester’s house and then left on Mountain View. Two laps and then back to Old Bell to finish line (touch the Manhole just like Chester). I hear FIshwrap won the race but a protest may be forthcoming based on some alleged trickery. Mt Charlotte Champ with trophy
Remainder of the morning spent free play with suggested choices including the Full Yucca Succa Full Yucca Succa and Mt Charlotte route.
Stop at 6:08 for Pledge of Allegiance and than run back to start for COT.
Naked Sweaty Moleskin:
When Tiger Rag and Horsehead tapped me on the shoulder to Q this I thought – did Fishwrap let those two smoke some of his stuff? An accountant that can’t write or run fast has to follow Shakespeare (Ice 9) and Edgar Allen Poe (FW) in writing a back-blast (the Q’s only real job at this AO). I thought, WTF, why not – I haven’t hit 10,000 fails yet so this might count for at least 100 – and accepted. I read FW’s BB from a few weeks ago and watched all 6 Rocky movies for inspiration. Probably should have added Lone Survivor, Rambo, and McFarland while listening to Ozzy Osbourne.
Carrier shadowed me all morning. Thanks for the push brother, made me work harder – #strongwardaddy. That’s what this AO is about – guys at different running levels pushing each other to get better – #accelerating
As I was thinking about the prior back blasts and all the crazy stuff that comes into guy’s heads, I googled “Third Dimension” and came across this. Transcending the Third Dimension Pretty sure Horsehead was outside the 3rd dimension when he wrote http://f3nation.com/2016/07/18/streamofconciousness/ and remembered FW likely is always in another dimension after re-reading http://f3nation.com/2016/08/15/bawitdaba/ . Not sure about the rest of you but I felt like I was in another dimension running up the Full Yucca Succa at the end.
Horsehead was not able to make it but he texted me the following words of wisdom the night before – Remember to touch the Manhole like Chester, that’s where the segment starts. Now I know why he didn’t show this morning. Bad back my ass.
Prohibition has speculated that Fishwrap is AKA Chester since no one has seen the two at the AO at the same time. No Chester sighting this morning so it may be true. Of course, Margo left early “for school” but this was after staying late last week and having Chester follow him. Maybe Chester and Margo had a date, hopefully just having Deer Carrion for breakfast. If so, FW is off the hook.
Cheese curd wasn’t trying to recruit this morning so hoping that means his team is back to full strength. I should make some sh$% up for fun but I gotta go match some debits and credits.
Cindy said the Metro JV team was coming this am – sad to hear he doesn’t even make JV now.
Finally, thanks to TR and HH for tapping me on the shoulder. It was an honor and privilege to “lead” this group this am. Not saying much but it is making me faster and stronger to be out with this group.
Announcements: Check website for Labor Day convergences and good luck to all the BRR teams. Let’s smoke that b$(tch.
Thanks to Tiger Rag for the great take out. Let’s all use the strength, endurance, and perseverance we get from F3 and go make an #Impact. Our community needs ALL of us.
The fastest growing workout in F3 goes into hibernation after tomorrow but first we determine the champion of Mt Charlotte. 5:15 start from parking lot on Sardis at entrance to McAlpine Greenway.
Mosey down Old Bell to bottom of Blue Ridge for the race. Two laps around Mt Charlotte with only one trip up and down Blue Ridge (start and finish) for total of 1.8 miles. No VT at Horsey McHorse-Arse as we have fitting trophy for an AO with this name. See strava segment – Mt Charlotte Route
Rest of morning combines intervals of Full Yucca Succa – https://www.strava.com/segments/13011088 or Half Yucca Succa (Blue Ridge instead of Mountainview) alternating with Mt Charlotte circuit. Meet at flag pole at 6:08 for Pledge of Allegiance before sprint back to start.
Notes
Horsehead is injured but vet hasn’t put him down yet. Hoping the mad man with idea for this AO can make it. I told him he could ride his big wheel if his back is still hurting.
Hoping Fishwraps will share some of his magic potion with the PAX to ramp things up
Cindy – no way he will show – the thought of losing to an Area 51 runner (or my mom) is too scary for him
OBT/Dredd – I heard they sometimes still run and may need another man for BRR team. Maybe they will show to recruit as we have best collection of runners in Charlotte on Monday at 5:15am.
Fast runners – This will be great opportunity to see how fast you really are against some steep competition.
Chester – Chester is always there (where would he go?). Who knows what his final act for the season might entail.
A nefarious pre-blast implying we would run a lot at Anvil worked in motivating our former Area 51 Nantan out. He was all geeked up ready to put on a head lamp and run some hills but alas it was not in the cards #readallthewaytobottomnexttime. Pretty sure the disclaimer protects me from claims of false advertising in addition to physical harm.
Fourteen strong gathered at the largest Church between Matthews and Pineville (as far as I know) for some mid week cardio work with some running. Udder was the entertainment for the morning with an interesting workout outfit – wife didn’t see him leave the house apparently and the sale at Wal Mart must have been 90% off.
The Thang:
Jog to far side of parking lot for COP with IW’s, Merkins, Diamonds (CDD for YHC per TR), Squats, Peter Parker all in cadence and wrap up COP with 10 turkish getups.
Jog to playground for circuit work – 25 pull ups, 50 merkins, and 75 squats in whatever order you choose.
Mosey over to parking lot for the oldie but goodie four corners. Sprint to each corner (extended for Lobsta and TR #overachievers) and perform 10 of called exercise.
A few minutes of mary for active recovery with Q fail to entertain the PAX (do as I do and not as I say)
Mosey over to rock pile and partner up with team grabbing one lifting rock. Partner suicides with called exercise. Partner 1 sprints to light pole while partner 2 does curls and then flap jack. Partner 1 sprints to tree in lot while Partner 2 does push presses and then flap jack. Partner 1 runs to far light pole while partner 2 does lateral extensions and then flap jack. Rinse and repeat except only sprint to first light all three rounds.
Drop off rock and jog around lot back to starting point. Finish with knee ups until time expires.
Naked moleskin:
Tiger Rag ragged me all morning about no BRR training per the pre-blast but he failed to read the bottom where I called an audible in the pre-blast. I hate running and two long running workouts a week is enough (actually one probably does the trick when it’s called Horsey).
Udder wore more colors this am than a circus clown. Probably should have him meet Chester over at Horsey as they might become friends.
Drago and Rappers delight are young men that are consistently getting after it early. Great to seem some guys under 20 out in the early am.
Iron Horse and Hops looked no worse for the wear from the recent honeymoon (I mean trip to Wisconsin). Does cheese help you stay fit?
Ickey is like Usain Bolt, Fastest 50M sprinter in the group but probably has never run more than 1 mile at a time. He said the Spartan Super took like 27 1/2 hours.
Lobster tried to Q jack and add some distance to the four corners. TR was the only one to take the bait but I didn’t feel bad since he wanted to run.
Announcements – Convergence at Anvil on 9/14 and F3 Golf tournament next April 7. Its not to early to start hitting range balls based on what I saw a few weeks ago.
Praise God in all you do and seek out his wisdom.
Special guest appearance and gear expo.
Massages post workout
Top advice on gait
Not really but trying to drive traffic. YHC has Q tomorrow and with goal of jacking up heart rate and getting in a few miles. Only have 45 minutes
13 mostly regulars gathered at CCHS for some work. Madam Tussuad had contacted YHC about meeting half-way and doing a mini-convergence. Since it was his party, the men of Centurion had to bring a gift (more below).
The Thang:
COP – SSH x10, Mtn Climbers X10, Slow Squat X10, Merkins X10
Mosey over to edge of parking lot and each man grab one of our prized pavers. Jog the 1.5 miles to the greenway entrance to meet up with the PAX from the Brave. I was sure they had twenty men but must have been double vision – MT reported 10 showed up.
COP (converged) – A member of each PAX meets in the center and each calls out an exercise
YHC/MT – Merkins/Stagger R and L and Partner balls to the wall X5 each
Margo/ (??) – Burpees and Partner decline merkins
Abacus/?? – Partner sit-ups X10 and Protractor
Hops/?? – Slow flutter and ??
Pulp Fiction/Cold Cuts (??) – Peter Parkers and 6 inch hold as long as you can (I think Bout Time and Mighty Might were only two to outlast the Q)
Sorry Brave PAX leaders – I couldn’t hear MT when he called out your name and it was too dark to see
Ball of man of the two PAX and then jog 1.5 miles back to CCHS with a stop for some Mary while the six catches up. Jail break from front of school to starting point for COT.
Naked Moleskin
This was an easy Q – jog a few miles and make other guys call cadence. I sent out a tweet to warn everyone we would run more than usual so complaints were limited. It was no fun carrying the pavers over to the greenway but at least our friends from the Brave had to carry them home #yourwelcome
Since MT called for this party, I figured the least we could do was bring gifts. I’m sure running up hill back to Ballantyne with a paver was fun. Let us know who carried two as I know you guys got all 13 pavers back safely. The workout flew by so I’d say a success. Great cadence by all the PAX, including Abacus who calls cadence better than almost anyone. Trained the younger brother well.
Paper Jam didn’t realize we would catch him as a traitor since he probably didn’t know about the convergence. Your welcome back anytime – 10 burpee penalty will absolve you of the sin.
I also notice Frasier has changed allegiances, at least for some weeks. I think we are too old and slow at Centurion and he needs a full hour workout. Margo and I are going to have to revisit our recruiting and workout plan – need to reinstitute more pre-runs.
Announcements – Rock converging at Randolph MS tomorrow and Area 51 pool party next week.
Thanks to Brillo for the great takeout.
Four #HIM’s and seven middle school boys from Grier Heights/Cherry Street ventured out to the US National White Water Center for some outdoor activities. The boys are part of the Bull Dogs Matters/Freedom School programs at AG Middle School, which F3 has supported for several years. Our goal is to teach the boys teamwork, leadership and respect and also to learn new skills. The USNWC is a great AO and the boys were able to try new activities and, in some cases, push past fear of heights.
The Thang – Round 1 – obstacle course thru the woods. Learn to climb over, around, under and along various obstacles. Sparrow wanted to fly since his claws had a hard time grabbing the ropes. Chicken Coop and Slum Lord led the boys thru the course with ease.
Round 2 – Put on climbing gear for zip line and ropes course work. The new zip line is awesome and the line was short on Friday evening. The new ropes course is also great and has several different skill levels to test you.
Round 3 – Grab a bike and head over to the green trail. RIde around the lakes was fun and no injuries occurred even though Sparrow went over the handle bars.
Wrap up – Drink a gallon of water (it was hot as hades out there) and some snacks. Grab a chicken sandwich on way home.
Naked Moleskin – In an effort to develop some stronger bonds with the boys, we decided to go off campus and try something new. Thanks to USNWC for discount and several PAX that chipped in with donations to help cover the cost.
These young men have challenging environments to grow up in and F3’s efforts make a big impact in opening up their eyes to opportunities in the world. Our country’s course is discouraging but men getting out and making an impact is how we change the course. One boy at a time, we can make a difference and,hopefully, one day they will do the same. Please contact me at pchepul@gmail.com or @pchepul on Twitter if you think you have a calling to help young boys becoming men who contribute positively to our society.
Twelve men (well – 9 men and 3 fish), who took the Red Pill at the Rock instead of the Blue Bill at Day Zero, were properly disclaimed (barely) and off we went for some weekend fun in the hot, humid, sticky, nasty weather.
The Thang:
Jog over to correct starting point (Gummy probably wondered if I would show up – helps to tell visitors when you change launch points) for some COP – SSH, Merkins, Stagger right and left, CDD, and Squat Jumps.
Jog over to rock pile and grab a suitable lifting rock (PAX fail – I noticed a bunch of pebbles). Three sets of three exercises with sprint down to other light pole and back in between each exercise. Curls, push presses and lateral extensions. We did 5, 10, and 15. Wise member of the PAX correctly called “up” the 2nd time and thus we got to put the rocks up.
Over to play ground for some circuit work . Five sets of three exercises – 5 pull ups , 10 decline merkins and 15 dips (total of 25, 50, and 75).
Jog down to large field for a few minutes of mary – LBC, dolly, flutter, high dolly. Run the equalizer (run long square on field with PAX turning right as soon as rabbit hits designated spot). A few more minutes of mary and then run equalizer again.
Down to baseball diamond to “run” bases twice – bear crawl to first, burpee broad jumps to 2nd, lunge walk to 3rd and backward run to home plate.
Back to COP for some maktar jai and Freddie Mercury before running the equalizer one more time.
Up to pavilion for some circuit work – step ups, incline merkins, and old style sit ups. Rinse and repeat, Move to other side for some peoples chair and balls to the wall.
Mosey back to starting point and finish with COP of various exercises, including rounds led by Flipper, Nemo, Marlin, and Grady, respectively.
COT
Naked Moleskin – Strong work in challenging heat, YHC was whipped at minute 37 and had to bare down to finish. Etrade and Nemo had some good races with Etrade taking the podium mostly. Gummy has been on a rant about “Your moma” and other men’s body parts but we all know the dog with the smallest package barks the loudest.
I have been trying to increase workouts with pull ups as they are just hard. I think the entire PAX needs to do more by the way we finished the last 24.
Announcements – F3 Golf this Friday. You can probably find a way to sneak on the course if you haven’t registered. Please consider a donation to support the F3 Foundation even if you are not playing (or like me you are playing but can’t really play golf).
Thanks to Gummy for giving me the call to come out of the bull pen. Q’ing is usually the only reason I get up early on Saturday.
Great take out by Boerewors (I think it was him). I think it was also his first take out. Great job stepping up. Path to improvement is getting out of your comfort zone.
