Over and back again
The foot is starting to feel better. Better shoes for running, inserts in my normal shoes and I’m following a stretching and icing plan and it’s not 100% but it’s more sore than painful right now. And I was once told the difference in a true runner and a person who runs is that the true runner will run through the soreness. Thus, it’s time to run so let’s go.
The Thang
Hairband Half Mile
COP
SSH IC x25
IW IC x20 (Oh Look, it’s Spielberg)
Honoring Spielberg’s lateness: Burpees OYO x10
Mountain Climbers IC x20
Mosey to the side of the parking lot.
No Parking sign suicides. Oh wait, a suicide ladder up and a suicide ladder down. This was clearly popular due to the #mumblechatter. Plank until everyone is done.
Mosey to the practice field
Four Corners:
Corner 1: Merkins
Corner 2: Carolina Dry Docks
Corner 3: Mountain Climbers
Corner 4: Burpees until the pax completes the first 3 corners (apparently demotivational)
Round 1: OYO x10 at the first three corners
Round 2: OYO x15
Round 3: OYO x20
Mosey back to the parking lot.
No parking sign suicides….ladder up and ladder down again. Extremely popular now. When I got to sign 8, I said “When you get to sign 8…extended pause…you are half way” Mr. Jingles complained that he had hope for a second and I crushed it. #onpurpose
Squats till everyone completes
Mosey to the wall for The People’s Chair. Told everyone to get a comfortable position on the wall. Then drop an inch. Which they did. The surprise is when I told them to drop another inch. Spielberg complained…..so we sat in that position with arms in front longer than I first intended. Thanks Spielberg!
Air Presses Standard Count x50
Recover to some loud groans as apparently the extra inch made a difference (There’s a joke in there somewhere)
Shepherd shows why he’s a RESPECT not just because of his age by asking if we are going to do it again. Of course we are Pastor. Back to the wall.
Drop it an inch. Oh, drop it another inch.
Air Presses Standard Count x100. Sorry CT, we are in overachiever mode this morning.
Mosey into the parking lot
4 MOM
Dolly IC x51 (why 51 because I just wanted to hear the groans when 50 wasn’t the end and the groans were enjoyable)
Rosalita IC En Espanol x10 (stopped at 10 because the pax were struggling with their Spanish counting so not sure they knew beyond 10). We need you back out Zippidy!!!
LBCs IC x10
Finished!
COT:
Thanks to Shepherd for taking us out
Announcements:
Toy Drive for Alexander Youth Network: CT is your collection Q for Union County
Former Fat Suit Drive: Happy is your collection Q for Union County (fat suit as in those suits/sports jackets you can no longer wear because you have been posting regularly). Benefits veterans who need a suit for job interviews.
12/19 is the day to be at Outland as Commitment needs to do 100 burpees since they haven’t done 100 all year combined.
EE is on Q at Outland tomorrow
Moleskine:
It hasn’t rained in a week. Doesn’t mean I couldn’t find the one remaining wet hole to make the pax run through on the way to the practice field. No need to thank me.
All the pax ran hard today. Great to see men pushing hard on those suicides. Shepherd said he agreed that not ever doing the ladder down was a miss by us. #missnomore
Want to know how to get faster, do what The Count and Hoodie did to get faster….ie Keep posting. Great effort men.
Kotters to Squid now renamed to Barnacle since there is another Squid posting in A51. Been working on you for a while and the tag team of Mr Jingles and I was too much to overcome. Great way to push through this morning.
Speaking of Mr Jingles, great to see you this morning. Awesome work brother!
Glad to have Kiefer with us this morning as the GPS was working well. Great job!
Spielberg and Hairband both pushed through those Suicide ladders and then made the pax suffer more on the wall. Well done men!
Great to have Shepherd’s steady influence out there that makes sure we never do anything half-way.
And CT, what in the world with those merkins. I beat you to that corner and I think you finished your 20 merkins while I was still on 12. I am thankful for your push as you always push me harder. #longarmproblems
The #mumblechatter was good today and made the pain easier. Honored to lead men who push me to be better than I was at 5:29 this morning.
Save some of that mileage for me Clark
It’s basically an Overdrive tradition now. Well, it’s me Qing the day after Thanksgiving and wanting to run off any guilt from the day before. But, I’ve done it the last two years thus it’s a new Holiday tradition. #griswald
The Thang
Half-Hairband mile
COP
SSH IC x 20
IW IC x 20
Enough of that mess, let’s mosey to the side of the parking lot.
‘No parking’ sign suicides. 8 signs thus 8 suicides of increasing distance
Mosey to the bus lot
Cheese weave with a forward run down and backwards run back up between the buses.
Mosey to the lot behind the elementary school
3 laps around the perimeter of the parking lot. When you meet your partner, hand-slap merkins x 10. Since we had an odd guy, the third wheel had AMRAP merkins until the other two finished.
Mosey to the back road for a #crowdpleaser.
A back road run with increasing pace. Basically, we started with a slow mosey and then every couple hundred feet, I would holler out ‘Let’s Go’ (my ode to Horsehead) and we increase pace until you are in an all-out sprint at the end. Roughly .4-.5 miles. #smoked
I get done and realize the pax are not with me. Mosey back down the road and Shepherd’s knee is hurting him from an old injury. Plans are thereby changed. #nomanleftbehind
Original plan: Two laps around the even bigger parking lot behind the high school with hand-slap merkins. Increasing pace run back down the road. Parking space suicides at the elementary school and then finish up how we ended finishing up.
New plan: With Shepherd hurting at about the furthest point away from the parking lot we can get, we do a slow mosey back down the road. I do call for TP and I to do an AYG run at one point to the intersection and then circle back for Shep.
How we finished (in both plans):
Cheese weave back between the buses.
Mosey back to the parking lot
‘No parking’ sign suicides with increasing distance. Shep did a variation of exercises during this time. (there was a plan for a sign suicide ladder up and down originally but alas, look at the time – it will happen….)
3 MOM:
Flutters IC x 20
Dolly IC x 15
Rosalita IC x 10
DONE!
COT:
Thanks to Shep for taking us out.
Moleskine:
I really appreciate Shep showing up for the 3 mile pre-run. You didn’t have to but you didn’t want me running it solo. I was showing up in case anyone didn’t get the one week only time change memo. It’s always better to run with another than solo. #brotherhood
Really hate your knee started hurting you. But you didn’t stop and finished the workout doing what you could. It’s why you are a respect even beyond your age.
We ended up at 3.8 miles. My original plan had us over 5 miles. With our pre-run, that’s 6.8 miles. Solid running effort and room cleared for all those Thanksgiving leftovers.
Great job by Turnpike and great to see you back out. Those Anson guys apparently did a number on your core and then I ran you to death. The #mumblechatter was loud during MOM but you finished strong. Great job Brother!
Drop Thrill and I on tap for Outland tomorrow.
Joe Davis run. Sign up for 5K or 10K option.
Congrats to TP for passing his physical and written tests for Charlotte police academy. Praying you get in!
Overdrive back at it’s regular 5:30 time next week.
Thanks for letting the least lead the best.
Glass Joe
Show up or else
It’s Christmas. And one of the best parts of Christmas is the act of giving. In that spirit, the innumerable men of Outland would like to give a challenge to the couple of men that post at Commitment.
The 100 burpees of Christmas Challenge:
We challenge Commitment to see who can get more pax to their December 19th workout. Whichever workout gets less that day has to do 100 burpees immediately after their COP at their December 26th workout. No break. No 10 count. 100 straight burpees.
For example, let’s say Outland gets 33 pax at our December 19th workout and Commitment gets 4 on the same day. That means the few remaining men at Commitment on December 26th will have to each do 100 burpees. And yes, I know you will complain that you actually tweeted out that you had 8 but to count towards this, they must have a Y chromosome. And we fully realize this means we won’t be able to count Horsehead but we will win this easily anyways.
In true Christmas spirit, we are compassionate to your handful of men. If you need to spend your entire Dec 26th workout doing a ring of burpees to get to 100, we understand and won’t hold it against you.
One last thing, we know you guys don’t really do burpees so here is a demonstration video for you: https://www.youtube.com/watch?v=ATaJwxtgaww
Merry Christmas!
Glass Joe
Give it away now
This was my 6th week at Anson and time to give it away to the men of Anson to do with it as they wish. A few last things to show and then a quick Q school to make sure they got cadence down was the plan for the day. And off we go.
The Thang
Hairband Mile around the parking lot
COP
SSH IC x 25
IW IC x 20
Mountain Climbers IC x 10 (stopped because I had no footing on the oil slick asphalt)
LBCs IC x 20
Mosey down to the track.
Lunge walk down a quarter of the track
Somehow we missed showing ‘Catch me if you can’ so here we go
Round 1:
P1 takes off and P2 does 10 merkins. P2 then runs to catch P1. Flapjack until a full lap is completed.
Round 2: Repeato w/ 5 merkins
Mosey to the football building
PAX looked smoked so The People’s Chair for a minute and then Air Presses x 30 for some active recovery
Mosey to the practice field.
Series of back of forth across the field:
Partner wheel barrow across the field. Flapjack as needed./ Run back
High knees across/ ButtKickers back.
Karaoke Left across/Karaoke Right back
Bear Crawl across/AYG run back
Grab a running size rock from the ditch nearby.
Back to the field going long way this time for about 70-80 yards
Devin Hester’s. Flapjack back.
Return the rocks and mosey to the end of the field
Series of plank exercises while I give a quick speech/story of why F3 matters to me and why I hope they continue it.
Q school explaining why each of the cadence pieces matter then it’s the PAX’s turn:
Viper: SSH IC x 10
OMB: Merkins IC x 13 (I think that’s the right count – definitely merkins)
Flash Card: IW IC x 20
Tie Strap: LBCs IC x 10
Mosey back to the parking lot.
3 MOM:
Flutter IC x 20
Dolly IC x 20
Protractor
DONE!
COT
Thanks to Flash Card I believe for taking us out.
Flash Card also took the Shovel Flag promising to return next week with it and other PAX said they would be back as well and keep it running.
After a quick discussion, Flash Card/OMB/Viper splitting the Q next week with each doing 20 minutes for their Virgin Qs. Some chatter about a name as well.
Moleskine
Here is what I love about the #getbetter. When you see it, you know it. During the Devin Hesters, I was tagging along with Flash Card and OMB due to an odd number. Flash Card takes off and then we start chasing after him. I’m starting to close in and I holler at him that he better not let me catch him. I literally see another gear kick in and I didn’t catch him. That’s it right there. That’s the push that you will never get solo. Great job brother!
OMB went right to those merkins during Q school. I have a feeling that their arms will be smoked next week for his 20 minutes.
Viper continued to push and encourage all the guys forward. Great job EH’ing Tie Strap as well. No better HC than picking him up on the way.
Tie Strap came out for the first time and you can definitely tell there is a runner in there which he later said he’s been doing 3-4 miles a day running/walking combo. He took off on the track so much that Viper mentioned there is that whole catch me part of Catch me if you can. I think Tie Strap took the ‘If you can’ literally which is great. That is how we get faster by chasing faster men.
I could tell the cardio got to some today as Viper calls OMB ‘OMG’ afterwards and Flash Card goes ‘OMG was about 10 minutes ago.’ Well done sir!
Some conversation on the administration going forward. Look for a Google Calendar possibly from Flash Card.
Thank you guys for letting me give this away. I will be coming back on a first Saturday of the month for a while to guest Q to help spread out the Q load some. It is now yours. Do with it as you please but my hope is that you continue to stay faithful to meeting and grow guy by guy as they see the evident impact F3 has had in your lives.
For the three VQs next week, watch this video from Dredd/OBT about how to cadence and practice before next week. https://www.youtube.com/watch?v=xRTitxnE-mI
Glass Joe
More is better
As we continue to explore the Anson campus, we find even more than we anticipated. Like finding some cinder blocks near the practice field last week. Those will be useful. And we continued the Anson tradition of at least one FNG each week so off we go…
The Thang
Mosey around the parking lot
COP
SSH IC x 20
IW IC x 20
Hand-Release Merkins OYO x10
Mosey to the loop driveway in front of the school to find DORA.
Or at least a half DORA 1-2-3
Partner 1 runs to the top of the lop and does Burpees x5
Partner 2 does AMRAP of the exercise.
Flapjack until combined number of exercises reached
Exercise: Merkins x50, LBCs x100, Squats x150
A full DORA 1-2-3 would be 100/200/300 but we have more to see and do so off we go
Mosey back to the large parking lot where we began.
Parking space suicides – 2 up/1 back for approximately 20 parking spaces
Mosey to the lower set of parking spaces
Bear Crawl through the space and then increasing merkins+1 on each parking space line. Ended up doing merkins x11 to finish this one. Wasn’t popular but everyone is better for completing it.
Parking space suicides – 2 up/1 back
Mosey to the road
At each light pole, we stop for Army Situps (lock arms and we go down and up as one group)
1st light pole, Army Situps x10
2nd light pole, Army Situps x20
3rd light pole, Army Situps x20
Intended to go to 30 but time was working against me so I audibled to run to the cinder block pile and keeping the same groups from the DORA, each group grab a cinder block and carry it to the practice field.
P1 runs while P2 does AMRAP of the called cinder block exercise.
Flapjack
Called cinder block exercises: 1) Curls, 2) Triceps, 3) Hold the block in front of you as long as possible, 4) Squat Thrusts
Being good stewards, we return the blocks back to their pile
Pinball run to the stadium
People’s Chair w/ Air Presses x20
People’s Chair w/ Air Presses x20
BTW walk along the wall for 20-25 feet (or lunge walk as an alternative)
AYG run over to the stands
2 minutes of running the stairs
AYG run back to the parking lot for 5 minutes of Mary
Dolly IC x40
Extended Protractor
Flutters IC x10
DONE!
COT
Thanks to Junk Yard Dog for taking us out and a reminder of what we are supposed to be about as men in our family and in our world.
Moleskine
Before we even began, OMB tells the group that he is down 10 pounds in the last three weeks and has started to lift again. Building muscle while losing weight means he is entering beast mode. Speaking of OMB, you could have ended the bear crawl/merkins awfulness without finishing those last 11 merkins. You chose to finish. #noregrets #F3Strong
Former Rabbit came out the gate strong. Strong runner who pushed hard throughout and did the BTW walk along the wall which is impressive for a FNG. Named Former Rabbit because he’s right around 30 with 4 kids. So we were joking about naming him rabbit and then Viper asked if there would be a 5th and FR said there would not be a 5th. Thus, Former Rabbit. You will get to tell everyone about your kids every time you have to explain your name. #Fatherhood
There is no doubt that Junk Yard Dog is getting stronger and faster every week. He is clear proof the #getbetter is in effect in Anson. I saw you out front running that pinball run and even making the turn to pick up the six. Continue to push the group.
Viper continues to be the heart and soul of the group. Out there every Saturday and just encourages the guys to keep working hard. These workouts aren’t easy for guys in their 20s/30s so to be doing them in your late 50s is just awesome to see. #Navystrong #F3strong
Missed Flash Card, Half Moon and Fenderbender this Saturday but some had work, wife at work and late night ride-alongs happening so look forward to seeing them next week.
YHC was thankful for the opportunity to lead. Hearing about the results of weight already lost and seeing the improvement in just the last four weeks is exciting. Multiple guys said they had made eating/drinking changes already. Discipline has a way of carrying over to other parts of our lives. Just wait till four months from now to see the difference.
Had to audibly remind myself that you shouldn’t Q it if you can’t do it on that stupid bear crawl/merkin deal. That was a tough one and sweat was left on the parking lot. But every man finished as there is no quit in the men from Anson.
Next week has Runstopper on Q. Invite some guys to join.
Until next week!
Glass Joe
A bears gag reflex
Showing up almost late for your VQ does not instill confidence in your PAX – as I could see it in their eyes as I wheeled into the parking lot. Little did they know, I was saving my energy for the pain I was about to bring! That and the fact that my 2.0 bailed on me at the last minute, causing confusion and delay (a little ‘Thomas the Train’ reference there). After a very shortened stretching session (for the Q), the PAX was raring to go – as they could smell blood in the water with the new fish leading things. After a relaxed HairBand mile around the parking lot, we circled up for formalities. My disclaimer of not being a professional, was met with shouts of ‘refund’, but I stayed the course.
Staying true to form, we jumped into some of our mainstays
COP
SSH IC x 35
IW IC x 30
LSS IC x 30
Needing a change of scenery we mosey to the side of school for a little station work:
OYO:
20 Step-ups (10 per/foot)
15 dips
10 merkins
Rinse/repeat x 3
Once completed plank up
Another change of scenery as we mosey back to front of the school, to the HILL:
Pair up
P1 performs LBCs while P2 runs up hill & performs 15 CDDs (1st round)
Flapjack
P1 performs Dollie’s while P2 runs up hill & performs 10 Burpees (2nd round)
Flapjack
P1 performs Freddie Mercuries while P2 runs up hill & performs 20 CDDs (3rd round)
Flapjack
Plank up while waiting for everyone to finish
After a quick 10 count, time to move again.
We line-up single-file for a Lunge-walk to the front of school with a bear-crawl Indian-run to make it a little more interesting (or painful depending on your view of things). Speaking of interesting, the mention of bear prompted CT to share a story of a man fighting off a grizzly bear by sticking his arm down the bear’s throat and choking it. That provided a good diversion from the pain, especially those bear-crawling across the parking lot with no gloves (looking at you LaMont!).
Now at the front of the school, time to grab a wall:
The People’s Chair – air presses x40
TPC – air presses x60
TPC – air presses x80
We return to the original circle area for a few more exercises:
Jack Webbs x 6 (in cadence) – which were deemed Jane Webbs! Thanks HB!
LBCs x 25 (on your own)
Freddie Mercuries IC x25
Dollie’s IC x21
At this point, my queue was completed, but our time wasn’t – as I had dished out all the pain I could! Thanks PAX for letting me lead!
Handing off to Glass Joe to take us through the last 10 minutes!
GJ: I’m still in awe of CTs story (will give it in full below) so I turned to what I know best, it’s time to run.
Mosey to the side of the parking lot to the parking lines: Run forward 2 lines, Back 1 line and continue down the entire length of the parking lot. During this run, Shepherd mentioned burpees. Context forgotten why but nevertheless…
Burpees OYO x 10
Shepherd appeased so let’s do sprints
Sprint from Island to Island AYG x 2. Chatter about having nothing remaining but the PAX ran hard.
Hairband Mile Indian Run at a quicker than normal pace
Circle up for 3 MOM:
Long-Drawn out Protractor
Burpees until CT gets to 10 burpees
Done!
COT
Thanks for letting me take you guys out.
Moleskine
GJ Commentary:
So, let’s get right to it: Do Bears have a gag reflex? CT basically said he had read a story the other day about some guy who was hunting and comes up on a Grizzly bear and gets attacked. While being attacked, he remembers his grandma telling him that large animals have a gag reflex. So, instead of kicking the bear in the jimmy, he stuffs his arm down the bears throat and sure enough, the bear lets him go and runs off. Due to my fear of what googling anything with ‘Gag Reflex’ in it will bring back, I’m going to go with CTs story and just forever believe Bears have a gag reflex.
I have no idea why burpees are such a thing this week but Shepherd apparently didn’t get enough on Tuesday so he asked for some more. Didn’t want to disappoint him but it caused the Hairband exasperated question “Who keeps asking for burpees?” Shepherd does and CT does and I poked the bear earlier in the week and they do have gag reflexes you know so more burpees it is.
Some angry #mumblechatter when I suggested we keep running even after 6:15. Shepherd reminded the crowd that it is named Overdrive after all. TLS threatened to slash my tires for the 2nd time in three weeks so 6:15 it was.
Great work by The Count for his Virgin Q. It was active and the Native American Lunge Walk Bear Crawl led to the greatest story of Overdrive’s history so far. That’s a solid win.
It was awesome to see Hairband pushing the running harder today on those sprints. Good to see that knee getting stronger and stronger.
Great work by site FNG Lamont. He showed up expecting Happy and ended up with a few laughs and lots of pain. Great job pushing through it and hope to see you back.
Who is that blur on those sprints? Oh, that’s just TLS. Brotha has got the sprints mastered.
Shepherd was on it today. Asking for more burpees and more running. That’s how a #respect leads by example. Awesome work.
And CT, thank you. Just thank you!
Appreciate all the hard work and laughs this morning.
Anson Launch Defeats Cantore
#Cantore tells us that Noah may post for the Anson launch. On the drive down, torrential sheets of rain coming down. And just as the workout begins, the rain stops. Never trust #Cantore. And so begins F3 Anson….
The Thang
Begin with a mosey from the Wal-Mart parking lot down to the parking lot in front of Shoe Show.
COP (Circle of Pain)
SSH (Side Straddle Hop) IC (In Cadence) x 10
IW (Imperial Walkers) IC x 10
3 Count Down Merkins IC x 10
Mountain Climbers IC x 10
Low, Slow Squats IC x 10
SSH IC x 10
Mosey back to the Wal-Mart parking lot near the vehicles
2nd COP
SSH IC x 10 (Horsehead’s anger rising over SSH three times)
Burpees (poorly demonstrated by HH) OYO (On Your Own) x 5
Mosey along the back of the parking lot (approx. 200 yards or so maybe)
Mix in backwards running, buttkickers, high knees, karaoke left and right
Active recovery plank exercise mix
Bear Crawl approximately 10 parking spaces
Lunge Walk approximately 10 parking spaces
Indian run around the parking lot back to pain stations
3rd COP
Carolina Dry Docks IC x 10
LBCs (Little Baby Crunches) IC x 10
Flutters IC x 10
Dolly IC x 10
Pain Stations (probably not in this order but these are all of them). Our timer was hairburners. When the guy finished hairburners (or lunge walk modification), we rotated stations:
Merkins
Jump Rope
Mountain Climbers
Body Blade aka Floppy Stick aka Probably shouldn’t use this in public
Carolina Dry Docks
LBCs
Flutters
Burpees
Dollies
Hairburners
Curls w/ your choice of weight Kettlebell (25#, 30#, 40#)
Triceps w/ 30 pound Dumbbells
Micah (Mike) Tyson punches w/ 10# dumbbells
50 Yard Run and Back
We didn’t get through all 14 stations but had more to show you so off we go.
Pinball run to lot between Wal-Mart/Shoe Show
Low, Slow Squats x 20
Indian Run in front of CATO/Shoe Show group of buildings to the end of the parking lot
Sprint to each light pole and do 5 merkins at each one. Did this for three light poles spaced maybe 25 yards apart.
Plank Active Recovery till everyone is done.
To the side of the building and someone (HH maybe) mentions the wall and can’t believe I almost forgot:
The People’s Chair with Air Presses x 30. Repeato
BTW (Handstand against the wall – acronym goes unsaid) for a EE 10 count
Mosey back to the vehicles
4 MOM (Minutes of Mary)
Extended Protractor
Rosalita IC x 10
Flutters IC x 10
DONE!!!
COT (Circle of Trust)
Thanks to Shepherd for his heart-felt prayer for the men of Anson
Announcements:
Anson Round 2 will meet next Saturday at Anson Senior at 7 AM. Double E is your Q (leader) and he can’t believe the great facility Anson has. Truly one of the great AOs in all of F3 in my humble opinion.
For the F3 Union County guys, join us Friday at Overdrive for Hoodie’s VQ. His growth has been awesome to watch.
Also, new workout: #F3THRIVE meeting on Tuesday’s at 5:30 AM at Chestnut Park in Indian Trail (Carolina Courts is also at this park). Happy and Turnpike are your Site Qs. Way to step up guys and give Union County a Tuesday option.
Moleskine:
Great launch with a lot of trying circumstances today. Probably the worst weather for a F3 workout since February. An AO change yesterday due to #Cantore. But the PAX were up for the challenge. Everyone pushed really hard. Few close moments of potential merlot spillage (throwing up) but none came to fruition.
I had said it would be 0.0 on social media after the move to the Wal-Mart parking lot. Honestly, the UC guys were probably laughing as I just can’t do a 0.0. It’s not in me. But, what a great spot that parking lot ended up being. Lots of space and few cars to have to dodge and the ability to move between different lots. Really thankful we launched today even in these circumstances as I almost canceled yesterday (Thanks Tiger Rag for re-focusing me).
We started with two FNGs which was encouraging enough given the weather but two more FNGs joined in the first COP and oh yeah, it’s on.
Great work by Flash Card. Almost spilled merlot but held it in and pushed through it. Believe me, you would not have been the first to lose it. Just ask Nekot….times two. So named Flash Card because he mentioned he was pursuing his Masters and Viper said he’d come call out words to him and FC said he needed Flash Cards. Now you are forever known as Flash Card.
Half-Moon was on two wheels entering the parking lot and ended up not being the Last In (thanks to OMB). Way to push through it and attempt those Hairburners. They are not easy even on the F3 vets. So named Half-Moon because we were close to calling him Outhouse due to his work with water stuff (I’m not an engineer so it’s all stuff to me) and then someone mentioned that Half-Moons are on the door of an outhouse and so you are now known.
One Man Band was Last In but came out the gate strong. And then we find out he’s only a few months removed from brain surgery. #inspiring And here he is out in some raw gloom pushing through it. My excuses went out the door. One Man Band is so named because of the many instruments he plays and when Shepherd names someone, it sticks. #PastorPrivilege
Viper to be transparent is my Dad. But I did not name him with such a strong name. Heck, I skipped him in the naming circle as I was taking notes on my phone. #apologies But when you are an almost 59 year old Navy veteran, you get a strong F3 name. Just the way it is and just the way it will be. So named Viper as he mentioned he served on the USS America so we made it to Top Gun but Maverick/Goose were too easy.
Kotters to Nekot who proved he can make it through a workout with spilling merlot (you also made it through Coffeeteria without spilling which didn’t happen last time – Bojangles may still be cleaning that up). Keep coming out to Outland brother!
Special thanks to all my F3 Union County brothers who came down to support the launch. Boondocks, Countertop, Double E, Horsehead, Nekot, Shepherd and The Late Show. It was a 45 minute drive in torrential rain and you just knew it was going to be a raw workout. You came anyways. Some of these are the guys who were on the Sun Valley fields getting stronger before I even knew of F3 and they gave it away to me. Thankful for these men and the impact they had and continue to have on my life. I’m stronger because of you men.
It’s not often you get to give back to where you are from. I know what F3 has done in my life and I have very little else to give but when something has impacted you so greatly, it would be wrong to not share it further. Society says take all you can. F3 says give to other men and impact them.
Anson PAX, you did it. You survived your first F3 workout. Now, tell other guys. Give it away to them. And one by one, we will end #sadclownism in Anson County forever. Stronger men make for stronger husbands, stronger fathers, stronger sons, stronger brothers and stronger friends. I truly believe this.
I thank you for letting me lead you guys. I truly don’t deserve to lead men better than me but I am thankful for the opportunity.
It will not get easier but you will get stronger if you keep posting.
Glass Joe
Who will run?
I’m on Q for the Anson launch tomorrow. I’m on Q for Overdrive today. With FNG potential tomorrow and possibly FNGs who hate running, I had a choice to make as I wanted to run. Either Anson FNGs will run in a potential monsoon or we will run. I chose us and the Hairband Mile became the Hairband Ultra. Off we go.
The Thang
Half-Hairband Mile to the empty parking lot
COP
SSH IC x 20
IW IC x 20
3 Count Down Merkins IC x 10
Long mosey to the elementary school big parking lot with some backwards running added in.
Partner up. P1 runs the parking lot perimeter one way and P2 the other way. When you meet your partner, stop and do 10 hand-slap merkins. Keep going until 30 hand-slap merkins and then back to the back road side of the parking lot.
On the inside of the parking lot, suicides back and forth to each island with a tree in it including the last tree at the back of the parking lot. Guessing 125-150 yards from front to back. At each tree, here are the rounds:
Round 1: Merkins x 5
Round 2: LBCs x 10
Start the mosey back to the middle school including some more backwards running.
At the back of the middle school, take a right turn and time to grab some wall:
People’s Chair with Air Presses x 50
Donkey Wall Kicks x 15
People’s Chair with Air Presses x 60
Donkey Wall Kicks x 20
People’s Chair with Air Presses x 70
Donkey Wall Kicks x 25
Back to the Middle school front parking lot for some MOM
4 MOM:
Flutters IC x 20
6 Inch Leg Holds
Dolly IC x 25
6 Inch Leg Holds
Oh look, a minute left, 6 inch Leg Holds until the end.
DONE!
COT
Announcments:
Outland one-time convergence tomorrow (10/3) down to Anson for the F3 Anson Co Launch. Clown car leaves at SV Middle at 6 AM. #giveitaway
Hoodie is on for his Virgin Q at Overdrive next week. Way to step up Brother!
Moleskine:
I went for an early run to the elementary school to scope out how many trees there are and once I get back, I see The Late Show. Oh man, it just took me mentioning poor form in the Anson Pre-Blast and the brother shows back up at Overdrive with obvious concern. And he was strong as always. Great to see you back out and hope we didn’t fail any form today.
Great work by Hoodie too. I can literally tell a difference from months ago when you started coming out to Overdrive. And excited for your VQ next week. Way to step up
My apologies to Hairband. I know your knee issue and this was not a friendly one for you. I appreciate the good nature to not gut me and that you kept working exercises and running when you could. I do promise that I cut out a few things to take it easy on your knee such as the Schedule C parking space suicides.
Speaking of getting gutted, pretty sure TLS threatened my life at some point. I guess I could be offended but I’m going with honored.
Thanks for letting me lead.
Pre-Blast: Anson Launch
What do you do for the hometown that gave you so much when you were younger? You give back to it. YHC has little to offer but can personally attest to what F3 has done in his life:
Fitness: Got me in the best shape of my life. The 27 year old me was a 0.0 sadclown. The 37 year old me is a 2-time Blue Ridge Relay, 2-time New River half-marathon, Marine Mud Run anti-sadclown.
Fellowship: Gave me some deep male friendships and I’ve seen those guys make a difference in other guy’s lives and in mine.
Faith: Helped deepen my faith by making me look beyond myself and to those guys to the right and left of me.
Here’s the details for Anson:
– The Launch is on 10/3
– We will meet at Anson Senior
– We start at exactly 7AM
– We will work out for 1 hour and end on time at 8 AM
– Bring a pair of workout gloves
Still the questions remain so let’s answer them.
Q: What is F3 about? A: The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.
Q: How much does F3 cost? A: The 4th F is Free. As in $0 free.
Q: I’m out of shape. Can I come once I am in shape? A: You should post this Saturday to get in shape. The way to get into shape is by showing up and keep showing up. Eating a salad with your 20 buffalo wings is not getting in shape. Walking a quarter mile once a week is not getting in shape. Riding a stationary bike for 10 minutes once every three weeks is not getting in shape. You post to a workout to get in shape and you start this Saturday.
Q: #Cantore says it’s going to rain. Should I come if it’s raining? A: Yes. We will meet if it’s raining and you should post in the rain. The #mumblechatter during rain is entertaining.
Q: What if #Cantore is wrong and it’s not raining? A: Post. F3 will meet rain or shine.
Q: What if #Cantore has missed the Polar Vortex and it’s snowing? A: Post anyways. Rain, Snow or Sun. Only lightning will stop us.
Q: Will anyone scream at me? A: If Horsehead does, just ignore him. Otherwise, no.
Q: Why is that kid wearing a backpack? A: That’s actually not a kid. It’s Hairband. And it’s a Rucksack filled with weights and not lucky charms. We will explain more later
Q: I can’t run fast at all so will I get left behind if I post? A: No. Our promise to you is that we do not leave any man behind. We have specifically designed the workout so that the fast runners can push themselves and yet, the group will stay together. We will demonstrate how this works on Saturday.
Q: What if I can’t do all the reps of an exercise or I simply can’t do an exercise? A: No worries. You can modify to the number of reps you can do and we will suggest a modification exercise if you can’t do the one called out.
Q: What if I don’t know how to do an exercise? A: We will demonstrate. Probably poorly. And then The Late Show will correct us on form. Just like what happens in Union County.
Q: I am reading this but I am a female. Can I join as well? A: No. F3 is just for the guys. You should check out fianation.com.
Q: Will I get a nickname? A: All who show up get a nickname. Nicknames might be slightly insulting but will be family friendly.
Last Q: I saw some guy spraying some sort of epoxy on weight plates when I drove up. What’s up with that? A: Oh, that’s just Double E and you’ll have to post again on 10/10 to find out.
In all seriousness, join us this Saturday at 7 AM at Anson Senior and #getbetter. Park at the yellow star:
Time to sweat
Posted by Glass Joe on behalf of Shepherd.
6 PAX showed up for a sweat fest. So much for lower levels of humidity now that we are in September. Let’s go.
The Thang
Hairband Mile x2 and finish up at the picnic/wall area
COP
SSH (X15) IC
LS Squats (X15) IC
Dips (X15) OYO
Indian Run to little track
Run 2 laps, then Lt. Dan’s (OYO X2). Lt. Dan = A Squat and 2 Single-leg Lunge combination in ascending rep counts of each up to 10.
Mosey to Practice Soccer Field
Del Brown/Four Corners:
• 10 Merkins and sprint to corner
• Bear Crawl to next corner
• 10 Diamond Merkins and sprint
• Crab Walk to corner
• 20 LBC’s
(Plank; Rinse & Repeat)
Mosey to Hill
Clock Merkins (X5 – 12, 3, 6 & 9) OYO
Jail Break to virtual shovel flag
On your six’s:
• Turkish Get-Ups (X5 each side)
• Dolly (X15)
• LBC’s (X20)
Mosey back to Middle School
People’s chair with air presses (X40)
BTTW for 10 count
People’s chair with air presses (X30)
Low slow squats (X25) IC
Moleskine:
*Commentary by Glass Joe
Great Q by Shepherd who pushed hard the entire workout. I knew as soon as the first Hairband Mile that he was not there to play and he essentially gave us a ‘I’ve got your respect right here’ workout.
Awesome push by Happy/Hoodie/Turnpike out there.
It was GREAT to see Drop Thrill back out at Overdrive. He is truly an inspiration for all of us to never quit and push through.
I’m pretty sure Happy/Shepherd either stopped at like 5 reps of Lt. Dan or maybe there is something to Happy’s shorter legs theory with that. You guys started back up while I was on 9. 3rd possibility that I’m just slow but I don’t really want to entertain that one.
Still in shock Shepherd let me do the BTTW 10 count. I forgot 2 came after 3 and stayed at 3 for a while. Long enough that Shepherd reminded me. I’ll claim temporary O2 Dep and not cruelty.
Good morning to #getbetter with such great men.