YHC tried the virtual workouts, just couldn’t get into them. Definitely appreciate that it was an option and a responsible way for workouts to continue functioning. Today was a breath of fresh air and the first time in over a month for myself and others to get back into the gloom to how we previously remember it, although with a few modifications.
The group from Waxhaw is incredible + we had a few additional Coca-Cola comrades and Indian Land tribesman to round us out a 16 for the day. With the larger attendance today, we split up into (2) groups (responsible modification). Atlas took Group 1 to the soccer field, YHC led Group 2 to the pond course where the work for the day commenced:
Warm-Up
The Thang
Today’s concept was fairly easy to grasp, much more difficult to execute. The Hateful 8 setup for the day was 10reps of 8 exercises. After executing all 80reps, take 1 Hot Lap around the pond/soccer field followed by 1 Cool Down lap.
After that circuit was complete, an exercise from the Hateful 8 would be removed, and the reduced to 7 exercises. Repeat the circuit, continuing to reduce the list of exercises. No, the PAX were not allowed to pick which exercises were eliminated first.
Both groups were getting after it today, Group 2 was a solid mix of speed and brute strength, Group 1 had the injection of youth with a couple of 2.0’s in the mix. Didn’t hear much out of them as they were busy doing work.
Post Hateful 8, we were sitting on about 3min just enough time for some quick chest work. Grab some curb, Decline Merkin position for (10) stagger right (10) stagger left (10) regular (10) negative 5ct dips and why not, (5) burpees OYO.
Moleskin
Solid work today out of a strong group of 16. Definitely enjoyed getting back out and returning to some sense of normalcy from a workout perspective. Groups like these provide a push to up the level of intensity vs. what you achieve solo. Today was no different.
Didn’t even realize until NAME-o-RAMA we had a FNG amongst us. He was in my group the whole time in crushed through everything, never would have guessed it was his first F3 workout. Great job and welcome DITKA (long time Packer fan).
Hope to see others starting to make their way back to The Gloom.
We’ll continue to stay away from Partner Wall sits, Piggyback carries etc. despite Goodfella’s wishes.
Announcements
Over & Out
-General_
YHC had the Camry loaded up at 0430 this morning with +300lbs of sandbags and rucks which ultimately had me pretty much draggin’ tailpipe from Indian Land down to Calvary. I arrived about 20min early just to scope out the site a little and find security to let them know of our whereabouts. With the rain coming down and 35 on the temp gauge, I wasn’t sure how many swole trolls I’d have this morning but I knew with these conditions they’d be ready to do work, and work they did:
Over & Out
-General_
Bros,
You may have been wondering, hoping or dreading whether or not this challenge would be back in 2019. As part of the monthly health and wellness challenge series for 2019, February will see the return of; a slightly modified version, the Merkin, Pull-up and newly added (you can thank Flipper for the push) & Core Challenge.
There are a handful of seltzer sipping, Kombucha choking, Non-alcoholic beer drinking, football watching and soda drinking fools finishing up the January wellness challenge – Dryuary, courtesy of Udder.
Take advantage of the shortest month of the year as February is your next opportunity to challenge yourself, in a more manly and “American” way. The challenge goes like this:
Any reps/time spent on these whether at F3, gym, home, work etc. count as part of the challenge. If you end up doing merkins IC (double-count) break them out as single count merkins.
TRACKING
If interested in joining the challenge, shoot me over your F3 name, Region and your email address so that I can give you access to the GoogleSheet to edit and input your daily totals. Email = zckasak@gmail.com or find me on Twitter @F3General
The link to the GoogleSheet is: https://docs.google.com/spreadsheets/d/16bMyvjkpU2zGd-c6n9q8nXsFegCNwvy-yjW399Ez86A/edit?usp=sharing
Looking forward to seeing how many strong, chesty, shredded barbarians there are come March. Enjoy
OVER & OUT
General_ & One-Niner
YHC appreciates the invite from Moneyball via a work email to Q the 87th best workout in the F3 lands. Bottlecap chimed in with some optimism that 87 is not so bad, I mean Gronk (chowderhead) dawns the #87, legend Sidney Crosby rocks #87 and I think that was about the number of times I heard people piss and moan about doing burpees this morning. Frankly the site would be in the top 10 in my book, probably right at #10. That being said, I’ve only been to 10 sites…I kid. The goal for my Q today was to create a balanced workout that included HIIT, Strength and Running…I mean sprinting. Here’s what was The Hateful 8:
Warm-Up
Quick disclaimer given, group was assembled and ready to work
Mosey to the Bridge in front of Dreamchaser’s for SSH x25, Merkins x15, Mountain Climbers x15, run across the bridge and back while watching General bust his ass…too much damn lacquer on that thing. Moroccan Night Club x25…yes, they have night clubs in Morocco, check ’em out on your next trip, everyone inside has beefy shoulders.
The Hateful 8 (Cue the tunes…w/ limited ads)
The Hateful 8 is a tabata circuit with a 20/10 ratio (20sec high intensity, 10sec rest) with 8 different exercises. After completing a tabata round with all exercises, sprint up the longer than anticipated hill and recover down. After each round, an exercise would be eliminated (working bottom to top…yes burpees were a mainstay) and the hill sprint distance would decrease…or increase on one round due to poor depth perception on YHC’s part. The exercises:
Final sprint to the top of the hill, followed by 20sec of lunge walks, 20sec of backwards lunge walks and mosey back to launch for a final minute of LBC’s followed up by 6inch LBC’s (another crowd pleaser) annnd COT.
Moleskin
Solid group of sick individuals hailing from various tribes; Tribe Lawson being the largest representative, assembled for one of YHC’s favorite style of workouts. I know most workouts are predominantly run heavy. We did manage 2.1 uphill, scorching miles. This was hopefully a shock to the system and a reminder that you do have upper body and core muscles as well, hopefully you are feeling those at some point today or the DOMS (delayed onset of muscle soreness) in the near future. Looked as though everyone was pushing as there was little separation amongst the group. Thanks for embracing (although complaining about the burpees) a different style of workout and knocking it out in the allotted time.
Announcements
Over & Out
General_
Making last minute plans for this upcoming Monday, 10/22? We have you covered. Yes, Monday’s usually suck and signal the beginning of another week on the grind. With running workouts and traditional boot-camps a plenty every other day of the week, Genesis will offer up a unique option to start the week uniting the meatheads with the fleet of feet.
Although embracing the boot camp style workout, there will be a focus each week on building in a strength component. This will not be a full session of gear (kettlebells, tires, jump ropes, sleds etc.) but may include these as part of the strength component. More details below:
Launch spot will be the same as Blakovery, Brixx Restaurant in Blakeney (park near the fountains)
Start time = 0515 and will run until 0600 before re-grouping with the Blakovery group for 15min of stretching, because it’s important and something a majority of us ignore post workout.
Monday workout will be followed by Coffeteria at the Chik-Fil-A in Blakeney, where I owe Fredo breakfast at some point for the “Genesis” name.
Over & Out
-General_ & One-Niner
For starters, yes I realize that I called the sh*t, poop. It was anticipated that today’s Brave edition would utilize one of the many parking decks with the looming rain upon us. However, I’ll look for any opportunity in the summer months to take advantage of cooler temps over the hot box. 12 men arrived via automobile and 1 on foot (Uncle Rico), this will be important later.
That being said, none of them were Goonie who texted me last night proclaiming he would be at The Brave…and then probably followed that up by polishing off 12 beers, causing him to fartsack.
Warm-up – There was none
The Thang
Moleskin
The weather held out for us but for some including YHC on the way home, the bowels did not…Great work by the PAX covering some ground today and mixing in some strength and HIIT. Water/sweat and technology don’t mix very well and that remains a fact as of this morning.
Takeaway from a discussion in COT: Keep in touch and stay connected with PAX, friends, family, co-workers etc. You never know what someone is struggling with and solitude can further fuel the internal fire and struggle that some may be dealing with. Stay connected and potentially help someone who may need that connection to hold on and keep going.
Annoucements
8/17 – The Brave converges w/ Cerberus at 530 for a Dredd led workout
8/18 – Come wash away the wear and tear of the week with the CLT Craft Course II, and run and brew event hitting 6 breweries. Respect to anyone that polishes off a Porter, Stout or Double IPA at all 6
8/25 – 4yr Indian Land Anniversary celebration at the re-launch of The Reservation
Over & Out
-General_
Coming off of the IPA train (Jai Alai, Juicy J, Pernicious) YHC put together a workout to help flush every ounce of that golden goodness out of the body titled “The Hateful 8”. Initially, there were thoughts of working the parking deck into the mix but YHC just couldn’t waste a beautiful, breezy morning in the hot box. 10 Pax arrived via vehicle, on foot and Abacus must have teleported because I didn’t even see him show up until we were mid-way thru the warm-up mosey. To recap:
Warm-Up
The Hateful 8
Tabata sytle, ON = 20sec, OFF = 10sec thru The Hateful 8 followed by a recovery loop (same loop as warm-up) for 8 total rounds, eliminating (from the bottom) an exercise after every round until finishing with (1) 20sec round of Burpees to close it out.
This left us with 1min on the clock which was utilized for plank into 6inch hold and into COT.
Moleskin
Annoucements
The tag line blasted on Slack for this workout was “Muscle Trauma in store @ the Foxhole.” Unafraid on eager for the DOMs that would occur…or checking off a box on the Journeyman Challenge, 7 Swole Trolls gathered for the main event including ages ranging from 8 to RESPECT status.
Warm-Up – Cue the music, no Taylor Swift or Katy Perry today.. all Rock..and Pandora commercials
The Thang – Partner up for the following:
Swoleskin
Strong and yes, I do mean strong work by the PAX this morning as the Lions inside were awakened. It was a great morning to take advantage of temperature wise and get after it and get after it we did. The tunes are always a boost but it’s funny how when Taylor Swift pops up I get ridiculed and when no Taylor Swift pops up I still get ridiculed. That was the least ridiculable (not a word) content of the workout as my disclaimer should have been “I am not a professional, and my gear is far from professional” as the “resistance ropes” that I used are only professional kidnapping grade and the 5lb plate that was brought for Cobblers 2.0 (Gronk) was a large plate of tile. Moving on from the ridiculing and focusing on the positives from today I’ll first start with the workout before the workout. Solid pre-run effort and route laid out by Erector, really going to miss this dude moving to Tennessee. He has been a lead by example guy and a huge addition to SOB/Indian Land. Fredo may be respect status but those legs are 25, as he was the sprint burner in the group. Moving from age to beauty…from his mother of course, strong work by Gronk to defeat the fartsack and continue to lay the groundwork towards his goal of playing for some small school in Tuscaloosa one day and for Cobbler to provide the antagonizing to get him out of the fartsack and push him during the workout. Argonaut asked for pull-ups and he received pull-ups and delivered on pull-ups likely being the only one to complete all of them in strict pull-up fashion. Last but certainly not least, came as a journeyman and performed like a beast Das Boot, great work stepping out of the comfort zone and trying something different, you nailed it.
Announcements
SPEED FOR NEED is back at it again this September for the Isabella Santos 5K/10K Event. This event is for an awesome cause and is right here in our back yard. We had some solid support last year and looking to increase the F3 participation this year. I know everyone’s calendar fills up quick with events but go ahead and put this one on your calendar.
$20 with the Coupon Code RUN4ISF2018 registers you for the 5K, code also works for the 10K ($10 off) THIS OFFER IS ONLY GOOD 6/28 – 6/30
Additional Details:
Date : Saturday, September 29 8AM
Sign-Up Link: https://5kforkidscancer.racesonline.com/
SIGN UP UNDER TEAM NAME F3 SPEED FOR NEED
We are still working on securing riders for the event but reach out to Madison (UnionCO), Fire Hazard or myself if you are interested in pushing one of the riders for this event. Thanks for the support and let’s rally with strength in numbers behind this great event and Speed For Need.
-General_
Here is a challenge where size and speed do not matter, and where only inner strength, determination to beat the fart sack and the ability to set an alarm clock and follow Waze directions will help you.
With the dog days of summer approaching, the challenge is on to keep pushing towards your fitness goals while mixing up the scenery a bit. The Journeyman AO Challenge will kick-off this coming Friday, June 1st running thru Saturday, July 28th.
The challenge is simple; hit as many of the SOBland AO’s between June 1st – July 28th. Official 2018 Journeyman AO Challenge Dog Tags awarded to those hitting ALL AO’s.
We will be using a Googledoc (link below) to keep track. Simply enter in your F3 name and keep track of your attendance at each AO by entering the date that you attended that AO. You can reference my row (General_) as an example.
The Journeyman AO Challenge Google Doc
Get out and post!
-General_