The Siren Call
There was the plan for today’s Q. Then Bottlecap texted a picture of some pavers and a “fresh off the truck” porta john at his house in case something different was wanted today. When Bottlecap didn’t show, got skered, etc, YHC thought it would be awkward for 11 pax to show up at his house while he in his tighty whitey jammies and we’re lifting blocks in the back yard and blowing up a porta john next to his garage. Or, maybe that’s what he wanted. Either way, we stuck with the original “plan” today despite the siren call of the newly minted porta john.
11 men made the decision to start their day at Ignition this morning where we found 75 degree temps and a dew point of 73, Deeeelicious
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Mosey down the entrance road of Cuthbertson Middle to the traffic island on Cuthbertson Rd.
Warm-up:
- Side Straddle Hop x 15 IC
- Mosey to Entrance of Lawson at Five Forks Rd.
- IW x 10 IC
- Leg stretches
- Calf Stretch x 15 seconds, flapjack
- Glidah Strech
The Thang:
- Run to Great Rd.
- Alternate 5 Speed Skaters and 5 Squats at every light pole
- (Ice asked for us to alternate between IW and SSH but no Q jacking today)
Mosey to the intersection of Trading Path Ln. and Great Rd. for some 13s
- 1 Hand Release Burpee with a broad jump
- Run down the hill .2 miles to the cul-de-sac at the end of Great Rd.
- 12 Big Boi situps
- Back up to the intersection for 2 Hand Release Burpees with broad jumps
- And so on until pax complete 12 Hand Release Burpees with broad jumps at the intersection and are down to 1 Big Boi situp at the bottom of the cul-de-sac.
Spent/defeated mosey back down Five Forks Rd. to Cuthbertson Rd. and back to COT which may or may not have seen Ice push/harass/cajole/ Mute for an entire mile….
Done!
MOLESKIN:
I hate this workout but I also think it’s a great one. Workouts where you basically never stop moving and don’t die are always the one’s that stick with me.
Coming back up from the cul-de-sac starts as a slight incline and then finishes with a sharp incline. The hill really adds up after 11+ trips to the top, especially with the decreasing amount of time spent on the Big Boi situps.
- Pro Tip: The sidewalk is at least 10 degrees cooler than the blacktop. YHC wishes the “car up” during the HR Burpess came before that last part of the last set to learn this.
Great to see Mute out there pushing it. He consistently comes out and pushes himself to be better and you can see it in his progress.
Transporter had another gear this morning, see ya!
Hollywood, Dasher, Easy Button, and Ice9 slugged along though the fog this morning pushing the pace with the usual intermittent dry heaves floating around
Foundation and Deflated completed the new normal 2/3 LRC showing and I think Foundation had about 1 gallon of sweat he was lugging around by the end of the workout.
Ghosted per usual puts in the work and keep getting faster.
Sugar Daddy disrespected YHC by pre-running. Hopefully it sacked you 🙂
Thank you for the opportunity to lead today.
ANNOUNCEMENTS
- IPC coming up next month. Go ahead and SIGN UP NOW:
- https://f3greenwood.com/ironpax-form/ironpax-challenge-2021-registration-form
- Why should you sign up for IPC?
- It makes you better
- You suffer with your friends and the stories and mocking are almost worth the 3-4 days of soreness per week
- Breaks up the monotony after a hot humid summer
- Ice Cream shoes and khakis
- F3 Hartsville
- because F3 Waxhaw > what anyone else has going on
Are you a Pogue or Kook?
What is a Pogue? — a working class kid
What is a Kook? — a lazy, punk kid
So what are you?
- Do you put in max effort at workouts? Do you push and push til 6:15? Do you seek out workouts and others that will push you? Do you have a sense of adventure and loyalty? Then you’re a Pogue
- Do you not run all the way to the curb? Do you do half reps? Show up but but don’t push yourself or others? Like the easy street? Then your’re a Kook
Oh man was it sticky this morning. Any time the Temperature at 5:15am is 73 degrees and the dewpoint is 73 you know it’s going to be sludge. Kind of like swimming in ocean but hot and miserable.
Speaking of the Ocean, have you seen Season 2 of Outer Banks yet? It’s the 2021 version of Goonies / National Treasure with that coming of age high school/college feel. Cheesy, bad acting, and I love it. I stayed up til midnight before this workout finishing season 2 so it was definitely on my mind this morning and while writing this backblast.
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Warm-up:
- Mosey behind school to HS parking lot
- SSH x 10 IC
- IW x 10 IC
- Jimmy Dugans
- Glidah stretch
The Thang:
5-4-3-2-1 and 4-3-2-1 Fartlek
SET 1:
https://media.giphy.com/media/hveROP84rstqzuCkNS/giphy.gif
- Hard 5k pace for 5 minutes
- Recovery run for 3 minutes and collect everyone
- Hard 5k pace for 4 minutes
- Recovery run for 2 minutes and collect everyone
- Hard 10k pace for 3 minutes
- Recovery run for 2 minutes and collect everyone
- Hard 5k pace for 2 minutes
- Recovery run for 1 minute and collect everyone
- Hard 5k pace+ for 1 minute
Recovery run for 5 minutes
SET 2:
- Hard 5k pace for 4 minutes
- Recovery run for 2 minutes and collect everyone
- Hard 5k pace for 3 minutes
- Recovery run for 2 minutes and collect everyone
- Hard 5k pace for 2 minutes
- Recovery run for 1 minute and collect everyone
- Hard 5k pace+ for 1 minute
Recovery run for last 5/6 minutes
Finished! I think everyone had somewhere between 5 and 7 miles
MOLESKIN:
The Fartlek workout can be great for any group and groups with varying speeds because the goal isn’t distance, but time. With the middle school loop and the COT parking lot acting as an equalizer we could have pax of varying speeds finishing each rep at about the same time.
Hoping that the three amigos of LRC are ok as only Smithers and Foundation made the long drive over
Ghosted came in hot, disappeared for half the workout (we’ve all been there), but still put in a lot of make up work and was moving.
Where are the rest or your “Antelopes” Premature? Great work today.
Dasher thought I was the AD coming in on the back side of the school before the workout as he pre-ran the Express, who does that!
Atlas has come two weeks in a row, doesn’t matter if you have to leave early to get kids off, the work will pay off, great job.
I am looking forward to what John B and the rest of the pogues get into next season. The ending episode sure left some cliffhangers, won’t give it away.
Announcements:
- Cuthbertson Cross Country trail cleanup this Saturday at 8am after the workouts. I think Commitment and Homecoming are converging to head over together afterwards. We use so much of the Cutty campus this is a great way to give back, don’t miss it!
- Christ Closet needs help this Saturday with an estate pickup in Pineville. See Turnbuckle for info, especially if you have a truck and/or trailer!
F3 Dads Camp Ticket Release Update and Info
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Would you take out a kid for a Strava segment?
Ahh, the age old question…. what you would do for a segment?
Some have run red lights, cut corners, ridden on a bike or in a car, had someone else wear their watch, even paid off Strava developers (you know who you are)
Today we would find out.
When BC asked me 24 hours ago to Q the infamously sweltering Afternoon Delight it was a no brainer….
There are two Strava segments at Dogwood Park. One is only 1/3 of a mile around the lake so I decided to basically build the entire 30 min workout around that segment….
So we started out with a nice mosey along the trail to the lake to warm up, then some warm up stretches, SSH, Imperial Walkers, you know my playbook
After Warmup:
Bear Crawl across the splintery hot wooden bridge in front of kids
Then mosey with stops for Merkins and Big boys until the other bridge. There was a landscape guy that was getting annoyed at this point because he was trying to blow the path and wanted us to pass but we kept stopping for exercises.
Time for the MAIN event. We were primed, we were warm, and we were ready to run the segment
Basically it’s a lap around the lake. Starts with an uphill, then down hill by the dock area where every little kid and their mom hangs out in the path. Could we dodge the bogies and not flatten any children in the process?
Everyone did great, Easy Button rigged the segment thanks to his developer friends killed the segment and took the crown
A few pax’s times didn’t seem to register correctly
Baio doesn’t have Strava. When it was brought up:
The rest of the pax being made to run a segment in blazing hot conditions dodging children:
Next we moved on to some rock work with short runs between sets of Curls, Shoulder press, chest press, triceps while Easy Buttons neighbor hung around to watch
Off to the benches for some dips on our way to the stairs
5 burpees at the bottom, run up the hill or stairs, 5 big boys, run to wall for 5 mike tysons, back to top of hill/stairs for 5 big boys. Rinse and repeat for 3 laps
Finish with a mosey up the path to the shade for some Hammers and H2H the last 2 minutes
Done!
Moleskine:
Great job today everyone
Easy killed the segment
Raven was not far behind even though Strava didn’t pick him up
Cobbler was moving around the lake faster than I’ve seen him move in a while, great job.
Welcome Thanos – Came back to the gloom after a 4 year hiatus and with a last name Marvel was rewarded with… Thanos. Strong work today
That Was Aggresive
Days come, days go. Birthday’s come, birthdays go.
YHC has always tried to Q on his birthday but this year it fell on Sunday so….
Luck would have it that Ignition was open the next day…
What could be done that is different?
Not necessarily better, or great, or fulfilling, but different.
The FOUR main areas of the Ignition playground are:
- All of Cutty (we own it bitches)
2. Champion Forest (were here long before you Fuse)
3. The beautiful side of Lawson
4. The dumpy side of Lawson (we will let the Lawsonites determine which is which)
So, could an Ignition workout complete the ENTIRE OUTER PERIMETER of ALL FOUR AREAS IN ONE DAY????
WHAT!!!!!
might have be said multiple times today
might also have been overheard today
We also did manly stuff as well like 42 Burpees, 70 Merkins, Lots of Big Boys, Gas Pumps, Heels To Heaven, Shoulder Taps, and Curls/Presses/Triceps/Squats with a rock
At one point towards the end of the workout while we were headed deeper into Lawson someone said:
There was only one response
So we persevered and we finished:
It was apparent how happy everyone was after we were done
Our Strava record will forever be enshrined with the greatness of today’s accomplishment:
Well done gents, thank you for the opportunity to lead.
And The Clouds Parted
If you woke up at at 4:10 like I did, this is what is looked like outside:
So I was waiting for the text:
But I had a response text already waiting:
Because it wasn’t going to be this kind of day:
I’d much rather have it be this type of day:
If Zinfandel had it his way every day:
But I digress…..
The clouds parted, the skies cleared the rain was not an issue:
Would anyone show for the 5am pre-run?
Nails was there early and Bratwurst came in hot so the three of us headed through the woods into Champion Forest for a little jaunt before the main event:
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Warm-up:
- SSH x 25 IC
- IW x 20 IC
- Moroccan Night Club x 20 IC
- Jimmy Dugan (center, right, middle)
- Plank for one minute
- discuss 5 core principles of F3
- Free of Charge (hell yea)
- Open to ALL Men (damn straight)
- Held Outdoors (Even in the rain….)
- Peer Led (share the love)
- End with COT (we got you)
- discuss 5 core principles of F3
- Calf Stretch
- Glidah stretch
- Little Baby Mountain Climbers
The Thang:
- Grab your cinderblock or kettlebell and rifle carry to the end of the lot close to COT
- 10 cinderblock/kettle bell swings, rifle carry to next island, 10 cinderblock/kettlebell swings
- Rinse and repeat to far end of lot (6 stops)
Mt. Chiseled
- Rifle carry to side of Mount Chiseled
- 10 blockees, rifle carry to top for 10 curls, rifle carry to other side for 10 chest press on back, rifle carry back up for 10 goblet squats, rifle carry back down
- Repeat with 9, 8, 7, of everything
- Did 6 blockees and then time for something different
IPC flashbacks
- 10 dips on blocks
- Murder Bunnies from end of lot to first island for 10 dips
- Murder Bunnies to next island, 10 dips
- Backward rifle carry to next island, 10 curls
- Backward rifle carry to next island, 10 curls
Backwards Captain Therkin Brick Web
- Trade blocks for two bricks
- 10 big boys with shoulder press w/ bricks, 10 American Hammers IC w/ bricks, 5 brick Merkins (all the way down)
- Repeat with 9, then 8, all the way down to 1 on the big boys with shoulder press and American Hammers but keep the brick Merkins at 5 every time.
- Plank for 1 minute on bricks
- Have a nice day for 30 seconds holding bricks up
Done!
MOLESKIN:
Solid crew of hard working cinderblock and kettlebell swinging PAX this morning
Some good mumblechatter as always, I think I remember dome discussion about a coach from Durham who is retiring after a year long farewell tour:
There were some discussion of the other team in Chapel Hill and how their coach decided to retire:
Thank you for the opportunity to lead today
Have a great weekend.
ANNOUNCEMENTS:
- F3 Dads tomorrow morning at Briarcrest Clubhouse at 9am (1701 Laurel Hill Drive, Waxhaw, NC). This a pure 2.0 and dad’s event so bring out your 2.0s (boys and girls) ages 3-4 and up. We will be doing out “workout” from 9:00 – 9:45am followed by DONUTS, then swimming at the Briarcrest Pool from 10am to 11am, see you there!
- Blood Drive coming up June 19th at Five Stones. Sign up via Red Cross website or message Turnbuckle
What Does Being a R-E-S-P-E-C-T Mean?
So before we get to the workout, yesterday YHC texted Chastain to make sure he was ready for today. He responded that he hurt himself at the beach.
So I next texted Glidah who responded he hurt himself playing tennis.
The next text went to Bottlecap who responded:
The terms of the team are classified but that’s what went down behind the scenes yesterday
Ok, ok, I get it…
Anyway, 13 HIM showed up to celebrate the man himself, Mad Dog as he tried to earn the “R” after his name today
It started out pretty light with music and even a few balloons and some arthritis cream
Even Kid Rock made his first Cowbell appearance
AND Transporter and Dasher went all in with two kettlebells each
Ice of course had his 50lb kettlebell
We then got to it:
- Mosey to benches and wall by Hickory Tavern
40 kb step-ups with shoulder press / 10 kb Squats, then 5 burpees
- Speed lap around the parking lot, kb swings for the six
30 kb step-ups with shoulder press / 20 kb Squats, then 5 burpees
- Speed lap around the parking lot, kb swings for the six
20 kb step-ups with shoulder press / 30 kb Squats, then 5 burpees
- Speed lap around the parking lot, kb swings for the six
10 kb step-ups with shoulder press / 40 kb Squats, then 5 burpees
- Speed lap around the parking lot, kb swings for the six
Hot lap around the parking lot
At this point:
(Moneyball was not at this workout)
40 kb chest press on back / 10 kb flutters with kb above held high, then 5 burpees
- Speed lap around the parking lot, kb swings for the six
30 kb chest press on back / 20 kb flutters with kb above held high, then 5 burpees
- Speed lap around the parking lot, kb swings for the six
20 kb chest press on back / 30 kb flutters with kb above held high, then 5 burpees
- Speed lap around the parking lot, kb swings for the six
10 kb chest press on back / 40 kb flutters with kb above held high, then 5 burpees
- Speed lap around the parking lot, kb swings for the six
At this point in the workout:
Were we done??????
30 kb curls / 20 kb shoulder press, then 5 burpees
- Speed lap around the parking lot, kb swings for the six
20 kb curls k / 30 kb shoulder press, then 5 burpees
- Speed lap around the parking lot, kb swings for the six
10 kb curls / 40 kb shoulder press, then 5 burpees
- Speed lap around the parking lot, kb swings for the six
The area in front of Hickory Tavern at this point:
Mosey w/ kb back to COT
Done!
MOLESKINE:
At COT we sat there in our 50oz of pure American sweat and reflected
Bottlecap challenged the pax to talk about what RESPECT means and the talk turned to Mad Dog
Things heard:
- Respect is to hold someone is high regard
- There are quite a few “Respects” in our midst who are truly deserving of the title
- Mad Dog has been there for others when a situation has turned sideways. He will have the tough conservation out of love
- Mad Dog has met for coffee and talked one on one with individuals
- Mad Dog will open up and ask tough questions to others
- Mad Dog shows up, works hard, holds others accountable
- Mad Dog is held in high regard
So in closing. Mad Dog. Happy Birthday. Welcome to the (R) club. You’ve earned it and are worthy of the title.
Recalculate This
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Warm-up:
- Mosey to Lawson clubhouse
- Dasher rolled his ankle somewhere close to the first Lawson entrance
- SSH x 15 IC
- IW x 15 IC
- Jimmy Dugan
- Calf Stretch
- Glidah stretch
- Little Baby Mountain Climbers
The Thang:
Get off MY lawn:
- Mosey down the road and path to the bottom of Nightingale Rd.
- 5k+ pace up Nightingale past Recalcs house to the top
- New segment “Get off my lawn” in honor of old people and Recalc
- Recovery jog back down
- Repeat x 6
Mosey to the crosswalk on the bottom of Lawson Dr.
- 5k pace UP Lawson Dr. to Southern Trace
- Quick recovery
- 5k pace DOWN Lawson Dr. to Mill Chase by entrance
- Recovery jog to Crazy Cabin
- 5k pace down Cutty entrance drive, around IPC 400 loop
- Recovery jog til time
Done! Most pax got between 6 and 7 miles.
MOLESKIN:
Great crew this morning.
Animal is an animal and was crushing the hill repeats and runs in general. Great job.
Ghosted refuses to wear shorts regardless of the weather. I’m starting to think he has some tattoos or something he’s covering up.
Chastain is the king of the ¼ mile segments and the new record holder of the Get of My Lawn segment.
Dasher took a hard ankle roll running down Cuthbertson Road at the beginning and still powered through like a champ.
The LRC crew of Deflated, Smithers, and Foundation felt right at home in the territory and had no issues with the hills. They did have an issue with the family photo and promptly boycotted and left right after the workout was over.
YHC channeled his inner Ice9 for the first time in decades and started dry heaving while running up Lawson Dr. That’s a good thing, right?
Thank you for the opportunity to lead
A Circle with 4 Corners
Chilly May morning but 7 pax fought the below average temps and chose to not be average
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Warm-up:
- Mosey down the sidewalk to the roundabout by the stadium
- SSH x 15 IC
- IW x 15 IC
- Glidah stretch
- Upward and Downward Dog
- Little Baby Mountain Climbers
The Thang:
The four cornered cirlce:
- The loop around the Geeb Jungle (name on Google Maps) by the stadium has four corners. The turn by the rock pile/stadium, where the two paths converge, by the wooden benches, in the roundabout.
- 1st corner Mike Tysons x 10
- 2nd corner Big Boys x 10
- 3rd corner Mike Tysons x 9
- 4th corner Big Boys x 9
- Keep going until 5 laps are complete and down to Mike Tysons x 1 and Big Boys x 1
- Mosey to the alcove on the side of the high school
Donkey Merkin Big Boy Web:
- 10 Merkins, 10 Donkey Kicks, 10 Big Boys
- 9 Merkins, 9 Donkey Kicks, 9 Big Boys
- Keep going all the way to 1 Merkin, 1 Donkey Kick, 1 Big Boy
- Mosey to the middle school exit by the digital sign. Alternate at every light pole between
- 5 Speed Skaters (2 is 1)
- 5 Squats
Mosey across Cuthbertson road to the sidewalk and into The Courtyards at Wesley Chapel (an Epcon Community)
- There are 6 side streets and a culdesac at the end
- 5 Burpees at every side street and in the culdesac
- 5 T Merkins on the way back
Cross back over Cuthbertson and mosey to the front of the Middle School to the benches
- 10 Derkins, 10 Dips, 10 Step Ups, lap around the parking lot
- Had time for two full laps and the exercises to start the third round
Mosey back to COT
DONE!
MOLESKIN:
Great crew this morning and everyone was moving.
Bottlecap was riding high after blowing the doors off of DC and kept the momentum going by leading from the front all morning.
Ice 9 was crushing it as usual.
Dunkin is getting stronger and faster every week and pushing the pace.
Hollywood has finally healed from running 1000s of slow trail miles and back to mashing the gas pedal at workouts.
Sugar Daddy kept his smile the whole time and didn’t get distracted with the 55+ community and rocked the back neighborhood
Ghosted continues to push himself and it’s showing as he’s getting faster every week.
Thank you for the opportunity to lead today.
ANNOUNCEMENTS:
- Monday is MHM, aka Mental Health Monday. ALL SITES WILL BE SHUTDOWN FOR A CONVERGENCE at Asylum at 5:15am. Bring a chair and a blanky for afterwards because there is coffee, chick-fil-a, and a speaker on men’s mental health. It’s worth the extra time to not miss this.
- Don’t forget Afternoon Delight is an official Friday afternoon workout at Dogwood Park. Due to schedules it can start at 12:00pm, 12:15pm, or 12:30pm (or maybe something else). Point is, check GROUPME for definite start times every week
Patio Seating at it’s Finest
68 Degrees and Sunny. Doesn’t get any better than that.
Seven dads and ten 2.0s apparently agreed.
DiCCS were given (Disclaimer, Cell phone, CPR, Safety)
Warm-up:
- Mosey down the sidewalk to one of the middle school alcoves
- SSH x 15 IC
- IW x 15 IC
- Squats x 15 IC
- Jimmy Dugans
- Glidah stretch
- Upward and Downward Dog
The Thang:
To Rudy’s Shed:
- Alternate between 5 Merkins and 5 Big Boy/Girl situps at every light pole
- At the shed, wall sit
- Air Press x 25
- Jabs x 25 IC
Grab a Rock:
- Walk to side of field behind shed (NO ROCKS ON FIELD)
- Adults do curls while kids run to soccer goal and back, then flapjack
- Adults do curls while kids run to other side of soccer filed and back, flapjack
- Adults do presses while kids run to soccer goal and back, then flapjack
- Adults do presses while kids run to other side of soccer filed and back, flapjack
- Adults do presses on b while kids run to soccer goal and back, then flapjack
- Adults do curls while kids run to other side of soccer filed and back, flapjack
Rocks down, run to other side of field in the shade and soft grass
- Captain Therkin Web
- 1 Big Boy/Girl, 1 Hammer IC, 2 Merkins
- Increase BB/G and Hammers by 1 until
- 10 Big Boy/Girl, 10 Hammer IC, 2 Merkins
Rocks back, Run back up the path
- Alternate at every light pole between 5 Speed Skaters (2 is 1) and 5 Squats
Run back down the Alcove
- 10 Donkey Kicks, 10 Mountain Climbers IC
- 9 Donkey Kicks, 9 MCs IC
- Run down side of alcove
- 8 Donkey Kicks, 8 MCs IC
- 7 Donkey Kicks, 7 MCs IC
DONE!
MOLESKIN:
What a wonderful night for Clyent Dinner. The weather was perfect and the kiddos seemed to have a great time. I love nights like this because I can get a little goofy with my kids while we workout and let loose. And the kids get to see us Dads working out and building and shaping positive life habits.
Great to see Dunkin come out for his first Clyent Dinner and he brought out 3 of his 5? Kids. Welcome Blades (likes roller blading), Kermit (loves reptiles and frogs), and Sprinkles (likes ice cream and had an ice cream shirt on with sprinkles).