It was opening day for Fury 325 at Carowinds and the thrills started early at Ascent. Drop Thrill brought the pain to celebrate one year in the F3 brotherhood and in some weird way to celebrate his 204th coaster ridden. Also another random coaster fact for you, I ended my Intimidator all-time ride count last year at… 325. Coincidence? Aliens? You decide.
The tides were both High and Low and as soon as Byron landed the Ridgeline back on two wheels, we were off.
The Thang
COP
15-SSH
20- Imperial Walkers
20- Squats
20- Freddie Mercury
Marsha gets too much screen time, it’s time for Cindy!
This was a blast from the back blast of my first post 12 months ago lead by both Tides. For 20 minutes, or till the Q figures out what’s next, do the following on repeat, no shuffle, just repeat:
5 Pull Ups
10 Merkins
15 Squats
Next mosey to a patch of grass since all the fields had been prepped for Atlanta Braves spring training.
Partner Up for cumulative sets while you partner runs down the baseball fence and back:
100- Squats
150- Star Jumps (an old Byron special as pointed out by BLC)
150- Little Baby Crunches
At this point I had 50 burpees on the menu, but skipped it as I saw many were getting gassed.
Next mosey back to the school and grab a piece of wall…but not for People’s Chair, Oh No!
Time for Step Ladder BTTW (or Ascending Testicles as the Exercise Lexicon calls them).
Feet on the wall, basically horizontal – 5 derkins – Recover
Walk your feet up a bit more – 5 derkins – Recover
Walk your feet up as far as you can – 5 derkins – Recover
Mosey back to the playground where we did Cindy
Someone asked if we were doing Cindy again. I’ll leave that question alone, but the answer was no.
Time for step ladder of DOOM!
Repeat all exercises the number indicated and then repeat, going up or down the ladder in order of 2,4,6,8,8,6,4,2:
Dips
Merkins
Step Ups
Just a bit more time left for Mary. There’s something about her.
15 – Flutters
15 – (Hello) Dolly!
Protractor fun
And we’re done!
Moleskin
Great work out there men! Welcome Blue Bomber to F3 Nation brother, strong work out there. Keep posting and you’ll see amazing things happen in your life as I’ve seen the past year.
Strong work all, calling out Pele who has come a long way and looking stronger every time I post with him.
*The Mouth was trying for a world record of posting the most at F3 on a Saturday so he posted at The Rock then left and came to Ascent. Ha! Good to see you come sauntering up half way through the workout. Hope the world record folks get your record er, recorded.
Thanks to all the guys that posted to support my one year Q and just posted. F3 has made an amazing impact in and on my life and now through my life as about a dozen guys now have been impacted through my life because of F3 and many are regulars in A51 and Union County because of what started one year ago at Ascent. Thank you.
I loved the mumblechatter during Mary, I wondered how I’d handle that, but I found it hilarious as I couldn’t understand what BLC was saying, so I just laughed and kept on with the cadence.
Announcements: Mud Run, Golf, Zip, Think that was it. Chime in for what I missed.
Thank you brothers, always an honor to lead such strong brothers and men.
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For my first Q at Peak 51 the weather man was calling for rain, rain and more rain. I believe in prayer, so the prayers went up, and no drops came down! Not a prophet, but the Lord is good and does answer prayers. Weather man is now 0-3 on rain called for my leads. God is good.
After Hacker safely landed all four tires back on terra firma after coming in on two, we were off.
COP
Down to the bottom of the parking lot facing the church.
Partner up for cumulative sets. While your partner runs to the back door of the church and back, you’re doing the following, and planking in-between sets:
100 – Squats (What? More squats?)
150 – Star Jumps, Flying Squirrels, whatever you want to call them
150 – LBC (This turned out to be a lucky stroke of genius to give everyone a breather)
50- Burpees (No ones favorite)
Mosey to side of school where we get harassed by teachers on a regular basis.
Step Ladder BTTW.
Basically it’s BTTW, but you’re adding a derkin each time you walk your feet up.
15 degrees – 5 derkins
45 degrees – 5 derkins
As far up as you can go – 5 derkins
Those were a real #crowdpleaser! Glad I could be of service!
Ladder
Perform each exercise the number of times indicated, then repeat either going up or down the ladder. Ladder is 2,4,6,8,8,6,4,2.
Dips
Derkins
Step Ups
Hey, at least you didn’t have to do burpees again.
Mosey to back parking lot.
Native American Bear Crawls (NABC) x2
Pax bear crawls the full length of the pax while they are holding a plank.
Mosey back to start point.
Little bit of time left for Lady Mary, er, Mary. Sorry been watching too many British TV shows.
15 – Flutters
15- Dolly
And we’re done!
Warm and Humid Moleskin
Great job by everyone out there this morning, not an easy workout. Moderate ≠ Easy. I actually had more planned, but we ran out of time. I know you’re all sad.
I was trying to find a theme for this backblast and thought of mountain sickness, and as you can see from the symptoms, we pretty much all had mild to moderate mountain sickness (if only going by our symptoms) by the end of this carnival of craziness. If you’re saying “difficulty sleeping” doesn’t apply, you forget that Insomniac was there amongst us.
Shout out to Sensei who has the Palmetto 200 coming up! Strong work out there this morning, I think you finished the ladder before everyone.
Welcome Kilowatt who was new to our AO! Hope you’ll come back and I didn’t scare you off too bad.
Sorry Hacker it fell to you to have to turn around and come back immediately after finishing your bear crawl during the NABC.
Tough Skins (my former second FNG) is doing very well and has lost a lot of weight already. Good job out there brother, stay with it, it does get easier with time. I can attest that it does come.
Late entry into the mud run is open and some golf thing is open as well. I don’t play that silly sport, I play golf with Frisbees instead.
An honor to lead such a strong group of men and shout out anything I missed. Thanks Insomniac for taking us out in style.
As my one year anniversary in F3 quickly approaches the end of March, it’s one of those times that writers like to wax nostalgic and tell you all about achievements and all such nonsense.
I really won’t bore you with details like fifty six pounds lost so far, hopefully sixty or more by end of March. Or races run, or GORUCK’s completed. Again, not going to bore you with those stats, and try and toot my own horn. OK I guess I just did, but I know I haven’t gotten here alone.
What I do want to share is just some encouragement to my brothers.
No Man Left Behind is many PAX’s slogan and they truly live it. I’m usually the #six at most workouts but there is almost always a brother that comes back and checks on me or runs with me and I’m always grateful to not be left behind. We all say I Am Third, but it’s another thing to live it.
I think of a brother who on a whim decided to run with me at the Joe Davis 5k just because he saw I was running alone.
I think of going to my first Metro workout, knowing no one except the site Q via Twitter and finding the brothers cheering me on as I ran in for COT.
I think of my first post, the end of March 2014 when I was sucking O2 and these guys were telling me I was doing great, even though I knew better.
A few weeks ago I was down on myself for always being last, always being the six and always feeling like I had so far to go to improve. Then someone told me about Gnarly Goat’s previous story about The Goat or the Anchor Man from the Naval Academy.
You see, in the Naval Academy everyone is ranked, just like most schools. And the person that comes in last place is lovingly nicknamed The Goat, or the Anchor Man.
It would be easy to look at the last guy and think, wow he’s slow, wow he’s not very good, and wow he came in last place. But that’s not quite true is it?
The Goat is last place in the NAVAL ACADEMY. These guys are the best of the best. These guys will go on to serve our navy and our country in amazing ways and become leaders in their communities.
So last isn’t really last, when it’s last among the best. The best are still the best, even if you’re worst of the best, you’re still one of the best.
Then that brings me to F3. Many of you guys are really amazing athletes. You run fast, are strong and I never see you sucking wind unless you’ve been carrying me across a football field or something along those lines.
It’s easy for me, the six, to get discouraged, but when I realize that I’m among some of the best, even to be the worst of the best, is still the best.
F3 is changing lives, families, communities and yes even the world. We are all the best of the best, and even the worst of the best, is still the best.
Never forget about the six. Never forget how it felt to be a FNG and feel like you were going to die that first workout. Always look out for the slow guys, or the guys that aren’t as advanced as you are.
I’ve taken a different view on being last these days. I’m looking out for the PAX now. I’m looking out for the six, and making sure no one is left behind. Funny how when I focus on others, the pain of the workout lessens, and my joy increases.
Thank you brothers for the many, many ways you have invested in my life this past year and I look forward to paying it forward in 2015 – The Year of the Goat.
It was a cold and rainy morning, there were beasts lurking in the dark looking to outrun Santa and his sleigh, but DT had something up his Under Armour sleeves known as the 12 Days of Christmas. There was much huffing and puffing and prancing and pawing of each little hoof.
Many decided to fartsack but there was very little rain once we started the work. Post anyway, you never know what the weather will do. You might be surprised.
ACOP (Abbreviated COP)
Hairband Mile (patent pending)
SSH – 15
IW – 15
This jolly, er, angry old elf then launched the Pax into the onslaught of the 12 Days of Christmas. This is the DT version, repeato everything just like the song, every time. Until the song is stuck in your head, or you have to do penalty burpees, whichever comes first.
1- Sprint
2- Burpees
3- Carolina Dry Docks
4- Lunges (each leg)
5- Golden Start Jumps
6- Flutter
7- Smurf Jack
8- Squats
9- LBC
10- Merkins
11- Freddie Mercury
12- Backwards Run
Awesome work brothers. 12 days isn’t easy and always a crowd pleaser.
We have a few minutes till the Q hand-off so it’s:
People’s Chair x3 including some air presses
Son of a Nutcracker!
At this point I handed over the reigns to a jolly old elf known as High Tide.
HT had his silver (KB) bells a-ready to go to bring us some Christmas cheer to one and all.
Bells were a-swinging and Bon Jovi was a-singing his New Jersey mirth and merriment. Hey, at least it wasn’t Nickelback. *flashes back to horrible workout at Skunk Works*
Solid KB clinic there HT and nice throwing us under the pull up bus. Those will come in handy when we’re trying to chase Santa up the chimney.
Moleskin
It was a pleasure to lead and thanks for posting in the nasty gloom, that didn’t turn out to be that bad after all.
Safe travels to all heading out of town.
Don’t forget the Joe Davis sign up.
Prayers for all those dealing with family and friends in the hospital or that have passed away. This is not an easy time of year to deal with all that. Remember them and put a hand on their shoulder and be #iamthird all the way.
DT out.
PS – Yes that is me playing Santa.
PPS – No I don’t own the suit, so I’m not coming in it at next year’s A51 party.
This week was a bit of a roller coaster of a week for me. Fury 325 was topped off (pictured) at Carowinds. And yes that is a Christmas tree on the top of the lift/last piece of track placed. As most of you know, I got my name due to my love of all-things coaster. So as you can guess that was a high point of the week for me.
And yes, I’ve ridden Intimidator, 325 times (coincidence? I think not). It actually is I guess, but last year as I was finishing up my last rides for the year in September, rumors were flying that the new coaster would be 325 ft. tall, so I thought that would be a good place to stop. And that’s 325 rides since 2010 just to clarify.
Monday came word that mom was being moved to Hospice, and of course there was the bottom of the week. But my F3 brothers have kept me encouraged, and I know mom is going to a better place where she will be out of pain and discomfort.
Horsehead kindly offered to Q the whole morning, but I thought it would help me keep my mind off things if I was doing something constructive, and it did.
The morning dawned with something like a 50% chance of rain, but thank the good Lord for answering prayers in the affirmative, it stopped raining just as the Pax were rolling out for a #hairbandmile around the parking lot.
The Thang
After said Hair Band Mile…
COP
5 – Penalty burpees for Hair Band being late and missing the Hair Band Mile!
15- SSH
15- IW
20 – Squats
OK enough of that, you are going to get plenty of leg work here in a second.
12 Days Of Christmas (or 12 Days of Torture, whichever you prefer.)
Just like the song that you can’t get out of your head this time of year, you will repeat everything for all 12 days. Aye? Aye! As you can see, our true love is a sick and demented M. So you do 1 sprint, 2 buprees, etc. And every day you add one new exercise, then repeato all that you did before.
1-Sprint the parking lot.
2-Burpees
3-Carolina dry docks
4-Lunges (4 each leg)
5-Star jumps
6-Little Baby Crunches
7-Smurf jacks (crowd pleaser)
8-Squats
9-Freddie Mercury
10-Merkins
11- Flutters I think, or maybe mixed up the #.
12-Backwards run the parking lot.
Plank up in between sets as needed.
So that’s the end of my 30 minutes, on to you Horsehead!
Is this SPEARHEAD? I think I see a log!
Before I proceed with Horse’s part, I have to point out that BLC had brought his ruck, and for some
reason Hair Band wanted in on that, so Hair Band took the ruck (before) we started running across the fields. Well played BLC, well played.
Back to you Horsehead…
Moleskin
Good to see Big League Chew in the gloom! He usually posts at Olympus, but he descended the mountain to come hang out with us mere mortals. BLC and Byron were two of the three guys (Schedule C from Harrisburg is the third) that EH’d me into F3, yes for many months, but I finally gave in.
Strong work by all the Pax out there. I’m so glad the rain held off, it would’ve sucked even more in the rain.
I don’t think I’ve ever seen Double E even look like he’s working hard, but that last round of hair burners I think “about” did him in. Man is a beast. Thanks Double E for the canned food drive… as in driving over to Harris Teeter and grabbing three bags of canned goods before Coffeteria. Your heart is as big as your, um, heart. I have this against you… you went to N.C. State. But I digress.
At one point when Hair Band had the ruck on during the hair burners, he for some reason had a green sled on his back and he looked strangely like a teenage mutant ninja turtle. Dude! Is it time for pizza? Good work out there Hair Band, despite your hatred of running, I can see a big difference since my first Outland post in April. Speaking of April, there is a mud run coming up…
Missed Glass Joe in the gloom, but he was running a 5k with one of his girls who crushed her best time. PR crushed! Way to go girl!
Thanks for all the support this year in the ups and downs and decline of my mom’s health. I don’t know how people go through this stuff without the Lord and good brothers like you guys.
From Horsehead:
It was an honor to lead men more concerned about their health than their comfort. Many would have looked at the weather report and #fartsacked. And then we didn’t even get rained on! Well, a little sprinkle in COT. Till next time.
DT Out.
Nine super sluggers ascended, er, Ascent this morning for YHC’s sophomore Q. Was there a sophomore slump? We shall see.
The Thang
The disclaimer was given and we were off.
Mosey to church across the street.
On the way to the back of the lot:
High Knees
Karaoke right
Karaoke left
Run backwards
Butt kickers
Karaoke right Karaoke left (Try not to run over each other.)
Time for COP (Time Cop?)
20 – SSH
20 – IW
10 – Merkins
20 – Squats
20 – LBC
Mosey to baseball fields (try not to get hit or attacked by dogs).
Find a field that isn’t already prepped for a game (my bad, extra mosey time Pax!)
Partner up for cumulative sets. While not doing called exercise, run the perimeter of the baseball field.
100 – Squats
100 – Seal Jacks
100 – LBC
50 – Burpees
Mosey towards the football field.
Ladder Of Doom – Climb and descend the ladder, reaching 40 total exercises of each of the following:
Dips
Merkins
Step Ups
Star Jumps
Heading back to school:
Tunnel of Love (#crowdpleaser)
Native American Bear Crawl (also #crowdpleaser)
There’s Something About Mary
15 – Flutter kicks and dollys
25 – Russian Twists
15 – Freddie Mercury
Protractor
People’s Chair
Feet On The Wall
People’s Chair
We had some time still to go, so:
15 Pullups
10 Merkins
Rinse and Repeat
Because I’m such a giver:
Protractor (again)
Write the alphabet with your pointed feet (not sure if we have a name for that)
And we’re done!
Semi-Naked Moleskin (It was cold out there!)
Welcome to FNG (Friendly New Guy) Chariots Of Fire who was #EH’d by Dumpster Fire. Strong work out there brother. Hope we’ll see you again next week.
Thanks High Tide for letting me come out and get my sophomore Q under my belt (or shorts I guess as it were).
Strong work by all the Pax on a very cold morning. Warmed up nicely once we got moving though.
Don’t forget #SoleRedemption athletic shoe donations for Charlotte Rescue Mission
Registration for the Joe Davis Memorial Run in January (Info now on f3nation.com)
F3 Holiday Party! (Info now on f3nation.com)
Ascent was my first site I posted at back in March and I can’t help but find humor in the fact I resisted posting so long last winter because I thought it would be too cold to workout. Then my first Q at Ascent, it’s 34 degrees. It was an honor to lead, thanks brothers.