Birthday Q! Well the planet made another rotation around the sun with me on it. And with the temperature below freezing I get to break out my signature workout. If you haven’t been to one I only do it when it is subfreezing.
The Thang:
I gave some sort of vague disclaimer and took off.
Mosey to to 131 main.
COP
22 ssh
21 Low slow squats
21 Hand Release merkins
10 each leg RDLs
Mosey to nail bar on Audrey Kell.
Stop and do 22 Rosilitas
Mosey to Audrey Kell high school.
Line up and Bear crawl to end on parking spot then sprint 2 parking lines. Repeat x3.
Now this is the part of the workout the signature comes in. 2 groups separate to give them time in algore position to come up with the best joke. Meet in the middle in plank deliver your joke. Each team grades it and the Q delives Burpees based on the score.
Flag carrier back to launch. This is 10 second sprint out and end up in the back of the pack.
Come in plus 2 minutes.
Mole skin
Everyone put out a 100% today. They had too or they wouldn’t stay warm. This was a lot of fun for me and I hope for them. Frehleys always gives the younger guys someone to chase. For almost 57 he is an American bad ass! Teddy shared with me that he normally runs up the hill to Audrey Kell and hates it. This gave me such joy. I have watched trickle in his journey of fitness really explode into a runner. After taking a fall on saturdy he still managed to get out and push hard. I am no stranger to taking a fall as well. Midriff in his wisdom dresses scantily clad and complains that his legs are cold. Cold legs must mean you can sprint faster though.
A true pleasure to lead these fine men today and glad to have spent my birthday morning with them. This is Q number 1 of 43 this year. I made a commitment to myself and my health that I would Q 43 workouts 1 for every year I have been alive. Looking forward to the next one. Ask the guys about the jokes. The last time I pulled this Q out Doc Mcstuffins owned the joke fest. I hope to see him out again soon.
I know. I know! As my 2.0s would say. We took a long time to get back to you. Well we hope it was worth the wait. Our apologies for leaving you in such suspense but we had to figure things out.
As most of you know we put the impact local race together quickly. It was an upstart renegade run with hooligans that had way too much fun. And were going to do it again! We don’t know what next year will bring. Will it be more professional…. probably not. Will there be more fun and people involved absolutely!
So here is how all of the donations broke down and were distributed to make an impact here in our local area:
| Charity | Amount |
| Rice N Beans.org | $ 500 |
| Classroom Central | $ 1,000 |
| Church on the Street | $ 1,000 |
| Alexander Youth Network | $ 1,000 |
| Turning Point Church(food bank) | $ 1,000 |
Please take a moment to search them up and take a look at how these organizations impact your local community.
We would like to thank all of you for being there and or donating. There are some people who need special thanks:
Iron horse who designed the logo and had the tshirts printed.
Bratwurst who was the race course designer and set up all the cones.
Frasier who supplied the coffee we so desperately needed.
ALL the ladies of FIA !
The amazing Gypsy and his roving Speed For Need Chariot.
YHCs
Strawberry and Kirby
P.s. In the same spirit and fun my good friend Tuck has developed another renegade race that you can impact a local charity:
https://f3southcharlotte.com/2020/09/14/preblast-makeshift-marathon-2020/
So what are you waiting for sign up!
It was a real possibility that we were going to see rain so YHC had 2 game plans just in case. When no rain came I chose option C. The pre runners came in and YHC mumbled some sort of disclaimer.
The Thang:
Mosey across community house and stop at first stop light and do a ridiculous 🙄 warm up. Arm circles and low slow squats.
Then the explanation happens. We are going to Toringdon and every curb we will do 6 American Hammers and 6 jump squats. This was met with speculation until I reminded the pax that medians had curbs too thus any openings on the left side of the street we either did 12 or 6.
We followed this path into Toringdon and changed the called exercise to burpees and big boy situps x 5.
After we hit the apex of the circle we changed again to low very slow 5 count squats and dying cockroachs x 5.
After we made it out of the lot we need some mileage and visited the greenway parking lot. Then back to Community House where we did Romania dead lifts on the way home. 4 miles accomplished.
pi/diameter + (SUM OF THE APEX) =TOTAL COUNT OF REPS DONE
Thanks Sweet Water for the take out.
Moleskin:
I was nervous about my legs holding up but it did and I am glad because I didn’t want to let the pax down. Tuck and Tolkien took turns hanging back with me. Sweetwater clearly did everything I threw at him and looked like he could handle more. I am looking forward to his VQ next week at the Brave. Lots of good work put in by all. Thanks Tuck for getting me back in the game.
Announced:
Fly over Charlotte brought to you by the 5 and 2 Project in conjunction with the Charlotte Ledger
Marathon with tons of options to participate coming soon. Brought to you by the Tuck CSAUP Consortium.
Last minute Q pick up by yhc but I am glad I did.
The thang:
Warm up SSH ×15 and low and slow squats x 15.
Mosey to Robinson farms. On the way ever kirb you meet do 3 burpees oyo and each street light pick up the 6. Don’t ask how many that was because we all lost count. At the fountain 10 derkins and 10 dips while half of the group ran the stairs. Next we ran from light pole to light pole doing 10 LBCs and 10 dying cockroachs sprint back for 3 rounds. Reverse Line run to next light on way back front runner runs out 10 seconds and goes to back of line. Then the rest of the way back 9 big boi sit ups at each kirb.
Moleskin:
This was a page out of the Brave playbook. This turned out to be 4 miles plus. I don’t look the part of a runner because I am not but I do like to run. But more importantly I like to help others realize that they have the potential to do more than they thought possible. Most mumble chatting was dead 5 minutes in but determination was high. Olaf caught us on the run and as always out performs. C3PO T1000 and Johnny 5 crushed it as usual and showed up on time. Trickle and his 2.0 Rowdy (13) kept it steady and pulled it all the way in. Swine flu is getting faster and stayed in the middle of the pack. Gilbert as always never missed an exercise and even found some more burpees to accomplish. Hard to challenge Midriff because he is really pushing hard but managed to make him sweat a little today. Frankie posted despite some fatigue of a hard week and I am glad he is accelerating in his f3 journey. Side note Mighty Might hates running and Gumbo joined us after 12 or so miles and added to his cores wellbeing .
Great job all of you and as always thank you for the opportunity to lead.
YHC,
Kirby
ps. I got bit by an ant Mighty.
Announced:
MIGHTY MIGHT BLOOD DRIVE
TAP FOR CASH AND HIS FAMILY
Impact Local 5K / 10K
We always wondered how many 5K/10K races happen in any given weekend around Charlotte. Before Covid-19; numerous Pax entered and ran these races consistently. And we supported each of the worthy causes these races represented. So why can’t F3 and FIA team up and have our own race; for our chosen cause? Why not run to support something local so we can make an impact? Isn’t what we are about?
On July 18th starting at 0630 to be held at the Bull Ring at Ballantyne Corp. Park, we will do just that.
The plan is that we have no plan! No starting gun, no traffic control, no DJ, no bananas after finishing. What we do have are Pax willing to run (literally and figuratively) and donate to local charities who are hard at work supporting our struggling neighbors.
So starting at 0630, with the only request that pax stagger their start times anywhere from 0630 to 8:00AM so that we remain distanced at the start / finish – we plan to run as fast as our out of race shape legs will allow us (we do have some plans).
At the end, we’ll gather for COT to announce winners (our chosen charities); give thanks to each other and the almighty Sky-Q; and enjoy maybe a little safe distanced fellowship.
Please bring your own hydration, pre and post-race fuel, and after race seating if desired.
Our goal is simple : Bring all 3 of the Fs together in one place. Please be a part of it. The first 100 participants will receive medals!
Here is the link to get involved 👆
Donations can be made using paypal
We are asking for $33.33 use the below email to find the PayPal account
f3sobs@gmail.com
Please sign up. Here’s a suggestion agenda that I will be following:
– 0600 warmup and course preview
– 0630 start the 5K or 10K
– after you finish until 0730 or more, run the route in reverse cheering on the other participants.
– coffeeteria at TBD
Garmin link https://connect.garmin.com/modern/course/37737709
Here are the route details for the 5k:
– start on the Bull Ring near entrance at Brixham Hill Ave and run counterclockwise on the loop. First turn is Right down the hill towards a traffic circle. Watch for cars on the course and always run on the Left.
– Overall, the route is a 0.97mi loop back to the start, and each turn is marked with a small cone and chalk arrows. There will be small disc cones confirming the route.
– There will be a Mile 1.0, 2.0, and 3.0 mile marker.
– Route has been measured multiple times with GPS and bike wheel sensor.
– Finish for 5k should keep proceeding around Bull Ring to find the 5K finish cone gate (4 cones).
Here are the route details for the 10k:
– follow the 5K details above for each loop, but you will be doing 6 loops total instead of 3.
– There will be a Mile 1.0, 2.0, and 3.0 mile marker from the 5K. There will not be Mile 4, 5, or 6 markers, but keep running the same loop 6 times. After you have completed 6 laps, stay on the Bull Ring for Finish.
Finish for 10k should keep proceeding around Bull Ring, pass the 5K finish gate (4 cones), and finish at 10K finish gate (4 cones) course:👇
https://connect.garmin.com/modern/course/37737709
HERE IS THE BULL RING PARK. AKA OUR PARK. THIS IS WHERE WE BE MEETING TOMORROW!
https://maps.app.goo.gl/LEv9Z8PHQpX1W29m9
Your YHCs
Strawberry, Bratwurst and Kirby as well as everyone who is making this happen!
Well its Rubbermaid’s fault. He invited me and then said that we had places we could run. Since I had never been to the site before I relied on all of the wonderful suggestions on where we could run. I am pretty sure we saw most of the AO and a lot of mumble chatter was had about how close their home was. This group was either too intimidated by my authoritative leadership style to give me any mumble chatter my way, or they were just very polite. This group all joking aside while grumbling the hills and the stop sign burpees were some hard chargers. Shop dog and Chainsaw only smiled as it got harder and encouraged the group.
Now some of the highlights are that the entire entourage got a full 5 K. Sorry for going over 1 minute but we were going to get it done. We had the sub zero joke off where the rules are made up and the scores mean very little but everyone had a good time. Beige is the best color for ceilings. You had to be there to get the rest of the joke. If you don’t show up you don’t get the fun stuff. We learned a new way to stack the cinder blocks. Plenty of good mumble chatter this morning and if you know me the worse the conditions the more I like to hear. It was a true honor to lead this group of men. Thank you for having me and I hope to be back again.
The Thang:
Well how we figured out how to make 29 degrees feel like a good time is going to leave a little left to the imagination. Disclaimer I can not repeat what was said so you will have to ask pax in attendance as to the particulars.
COP:
We moseyed on for a little to give time to get the blood moving.
30 X SSH
30 X IW
30 X LOW AND Very Slow Squats
Mosey to the corner across from St Matthews. Plank for 6. Mosey to Elm make right and plank again while 6 joins and instructions given. Run to the Muderhorn and go down to rock pile. Select Rock for lifting purposes. As we collected our front runners did flutters until all in.
With our rocks of lifting we did a poor count of 21 based off of my lack of call on the counts. Or the lack of those who struggled to count to 7. 7 low 7 high and seven full bicep curls. 21 Thrusters and 21 Tricep presses were done. Leave rocks and mosey to the club house parking lot.
We counted off 2 teams and had them go to different ends of the lot and plank for about a minute. We met in the center and delivered and rated the efforts of the other team. As one Team together we did the equivalent Burpees to the ratings. See Moleskin for more detail.
Return to the rocks we left all alone we did another round of all 3 exercises and returned the rocks. The Pax were instructed to do 5 bigboy situps at each light on the way up the Muderhorn. We collected in the parking lot and Morning After was keeping things moving with American hammers and we all joined in for a nice 30 count.
Moleskin:
YHC was impressed that so many showed up for the Q given the temperature and that I was on Q. In an effort to change things up, since it has been a while since I Qued last, I wanted to try including the mumble chatter into a workout especially since it was sub freezing.
The two teams had to plank and come up with a joke to deliver in the middle of the parking lot. We planked while the delivery was happening and then did burpees according to the total ratings for each joke.
Buckys team came in with a dad joke and of course my team brought the heat . After the PG rating came off the jokes got better. Thanks to all who indulged in a little off color workout. By the way War Eagle had good one and the punch line is the title of this back blast. Well mostly.
Call out for shoes and socks Church on the Street.
Call out for clothing and toys to go to Escobar.
23 Pax for Bagpipe and 25 for Swift. Swift had a preblast and were highly organized. And then there was Bagpipe and YHC. My clear communication skills and the ability to assume clearly got the best of YHC. Since our Q did not show up and it was my fault I decided to lead the Pax in an old school Bagpipe style workout.
Disclaimer given. Then mosey.
Warm up
20 SSH’s
15 Merkins in cadence
10 Mountain climbers.
20 Imperial Walkers
YHC then decided to mosey the long way around Lochness and then had the pax count off into 3 teams. Stations around lochness were Derkins then Stepups and Dips. Group one was the timer and pushed the the other groups around the clock. 2 Rounds.
Same teams broke into the two pull up stations to do pull-ups until the next team relieved them. The timer group did 20 Merkins and 20 Squats.
Mary was done and Wingman and Udder questioned YHCs ability to cadence count. When YHC responded Wingman delivered an ab crushing response with the Dying Cockroach. Well played sir. In the end we did 2 miles and burned off last nights ice cream.
As always I appreciate the Pax letting me lead them in the unannounced Q. Each and everyone gave their best this morning. It was great to see several new paxv that came out and pushed themselves today along with an FNG KELLY.
Church On The Street needs 3 spots filled this Sunday.
Sandbox needs more volunteers for the Prom in concord.
Camping F3 Dads see channel.
Well most of us didn’t like that Yhc stated that he wanted to run a 5k this am to train for the Isabella Santos race. Well we did it anyway. It all started with us going off the reservation and gaining some distance right from start. We moseyed for a half mile then did 10 merikins to warm up and then we kept going. Somewhere in the middle we partnered up. Evidently if you are in a circle your partner will be on your left. We did 150 LBCs in ladder starting with 10 then 20 etc. while our partners did 20 dips. We ran some more and stopped to do flutters and mountain climbers. Crab cake proceeded to give positive reinforcement to yhc and let him know what a wonderful job he was doing counting and calling out exercises.
Well we ran a lot more and thanks to Dumpster fire we ran another .5 to get just to 3.2 miles the morning. The mumble chatter was real but all PAX made it and are hopefully a little stronger for it.
Thanks again for opportunity to lead some of the finest F3 men.
Well it was an experiment that may need to be refined. As we got ready with a minuet to spare our brother Cooter 2 informed the PAX that he has a cancer that is on his knee. YHC had in his mind a 0.0 workout that stressed core strength and upper and middle back muscles. This was in part to knowing Cooters low running condition and seeing many of his brothers go through injuries to shoulders and lower backs. As a workout it was met with open arms but YHC could see that it needed timing and improvement on the direction given.
More important that all that. We were all able to rally around Cooter 2 and his impending treatment with a ton of love and support. His spirits are high and he knows that all 3 Fs are very important to his recovery and healing.