31 of South Charlotte’s finest escaped the fartsack hoping this post would match the backblast I posted from my first F3 workout. I linked the BB to a tweet earlier in the week (http://f3nation.com/2014/01/17/making-up-as-we-go/). Here’s what we did:
The Thang:
Launch and head towards the stairs to middle stair of the parking deck. At the top circle up for COP
SSH, run down the stairs, 5 burpees, back up the stairs and circle up.
IW, run down the stairs, 5 burpees, back up the stairs and circle up.
Merkins, run down the stairs, 5 burpees, and plank to wait on the 6.
Stair suicides – Head over the stairs on the far right for stair suicides. Run up to the 2nd floor, 5 burpees, back to the bottom for 10 merkin, run up to 3rd floor, 5 burpees, etc.
Wall jumps – Line up on the street and sprint to the yellow line and back X 3. Only way to the line is jumping over a 5 foot wall
Run the deck – Head over to the entrance of the deck. Run up the deck, 5 burpees at the top of each ramp and 10 merkins at the bottom of each ramp. Go back and get the 6.
Take the stairs to the bottom level and line up at the bottom ramp. In and out planks IC Sprint to the top of the ramp to 3rd floor. Recover back down. Ski planks IC Sprint to the top of the ramp to 3rd floor. Recover back down. Low Plank Jacks IC Sprint to the top of the ramp to 3rd floor.
Mosey Over to the old launch parking lot and divide up in 5 lines. Split lines in half and 2 people walk 40 yards. Hair burn back and forth while resting pax does called exercise.
COT
Moleskin:
3 years ago I posted at Centurion as an FNG. The workout was tough, but interesting. Afterwards, the men circled up, counted off, told me I was an “FNG” then asked me to tell a little about myself. My response was the usual “Born and raised in Myrtle Beach, married my high school sweet heart, 2 kids, 2 dogs, gamecock and an accountant” the potential names started flowing. I heard, Spurrier, The boardwalk, Springmaid, The Boulevard, Pavilion, Shag, then my dear friend Jamboree says “Don’t they have a wax museum in Myrtle beach? How about Madame Tussauds.” The guys went nuts and yelled, “That’s it, Madame Tussauds.” 2 things raced through my mind (1) what in the heck just happened and (2) who is Madame Tussauds (I didn’t know how to spell it so even google wasn’t that helpful at first). That day at work I finally realized it was a wax museum. Then, my boss (Red Warrior from Metro) asked me my name and I embarrassingly responded “Madame Tussauds,” he sat back in his chair, shook his head and said “The best thing to do with a name like that is to own it” Since that moment, I’ve embraced being Madame T. Over the last 3 years, F3 has had a profound impact on my life, my family and my work. I’m happier, healthier and have a bunch of guys that I call friends that are like minded and good honest people. The early morning workouts help me sleep better, I’m less stressed about life and work, I’m a better leader at work, and better father and most of all a better husband to my M Amanda.
F3 workouts are free of charge; open to all men; held outdoors, rain or shine, heat or cold; and are led by men wo participate in the workout in a rotating fashion, with no training or certification necessary. All you need is an F3 name to change your life, so own it.
As for the workout…. Chelms form is still terrible.
As always, it was a pleasure leading the men in The Gloom.
Announcements:
Tutoring and Team Building/Weekend activities at AG Middle School. See Chelms to volunteer.
New Mud Run this year – Savage Race on 5/13. Start building your 4 man team.
3rd F on Friday at Panera, new Book called “In search for God knows what.”
I attempted launch this book study in July, but was called away on a project in Washington DC. I’m back and ready to try this again.
Timekeeper
Every Tuesday Starting Tuesday, January 3rd
Einstein Bagel Bros in Ballantyne
6:30am – 7:30am
Starting on Tuesday January 3rd, Timekeeper will be reading the book Legacy, 15 Lessons in Leadership by James Kerr. I have read the book in the past and it’s one of my favorites.
Summary:
Champions do extra.
They sweep the sheds.
They follow the spearhead
They keep a blue head.
They are good ancestors.
In Legacy, James Kerr goes deep into the heart of the World’s most successful sporting team, and revels 15 powerful and practical lessons for leadership and business. Legacy is a unique, inspiring handbook for leaders in all fields, and asks: What are the secrets of success – sustained success? How do you achieve world class standards, day after day, week after week, year after year? How do you handle pressure? How do you train to win at the highest level? What do you leave behind you after you’re gone?
What will be your legacy?
We will read 2 chapters per week and discuss how the 15 lessons in the book we can be applied to F3, work, our families and our faith. On Tuesday January 3rd we will discuss the book at a high level and the section called “The Challenge.” On January 10th we will cover chapters 1 and 2. You can buy the book on Amazon using this link:
https://www.amazon.com/Legacy-James-Kerr/dp/147210353X/ref=sr_1_1?ie=UTF8&qid=1467978736&sr=8-1&keywords=legacy+james+kerr
15 of South Charlotte’s finest escaped the fartsack for what promised to be an old school beat down. Here’s what we did:
The Thang:
Run down Ballantyne Commons, with some bench jumps and lunge walks thrown in.
Turn left on Ballantyne Commons Pl then some serpentine hill runs
Run up to the 1st level of the Premier parking deck for instructions for stairway suicides, run to the 2nd floor 5 burpees, back down to 1st floor 5 merkins; run to the 3rd floor 5 burpees, back down to 1st floor 5 merkins; etc… stop at the roof after 5 burpees; merkins to wait for the 6.
Line up for sprints across the deck with 2 – 5 foot wall jumps and run back to the starting point X 2.
We ran down the stairs, back out onto Ballantyne Commons Pl. Instructions were given to run a race pace to the far side of the bridge and return to get the 6. We then turned right behind the BofA buildings.
Run down behind the BofA buildings – across top of the hill then slalom around the trees across the back.
We arrived at the Kid’s pond lake to the dock Merkins IC, 1 lap around the lake, Diamond merkins in cadence 1 lap around the lake, burpees at the turn to wait for the 6.
Head down the trail thru the woods and Bear crawl up and over the bridge.
Run a lap around the pond, over the wall, 10 merkins at the intersection X 2.
Run to the 5 foot wall. Climb up and down X 6.
Run to pond behind the bull ring. 1 lap around the pond at race pace turn around and get the 6.
Run to the start of the exercise trail at race pace, turn back to get the 6. At the dip bars, split into 3 groups: 1 – 10 pullups, 2 – 10 burpees, 3 – 20 dips. Rotate through those stations 2 times.
Head to the COT.
Moleskin:
I handed off my site Q role at the Brave 2 weeks ago to Thin Mint. With the site under new management, I wanted to go old school. I love the Brave and the concept, but the AMRAP workouts of late can leave the chunky and slow like me lonely at the 6 for 50 minutes. I went back to my roots of pushing the fast guys on the loops around the ponds, while not leaving the 6 the whole workout.
T-Claps to Buckeye (FNG) for posting the Brave for his first workout. He had a solid first post. Also shout out to Gump FNG on Monday at Foxhole. The Brave for your second post is strong.
Always a pleasure leading the men in the gloom.
Announcements:
Need a Q for the Brave on the last Friday of the year.
See Fire Hazard if you’d like to run the 10K trail run on New Years day.
Sign up for the Joe Davis run. 5K and 10K options available. http://joedavisrun.com/
Great work this morning men!
10 men showed up at The Big House get their weekly dose of Monday pain or to use Wild Turkey’s favorite phrase to make a downPAINment on their week at SOB-Land’s newest workout. Here’s what we did:
The Thang:
Mosey towards over to the soccer field for COP. SSH, IW, Merkins, MC.
Line up, sprint across the field and do 10 merkins. Repeat X 4
Meet at mid field for instructions for 4 corners. Count of into 4 groups.
Corner 1 – 10 Burpees; Corner 2 – 20 Jump Squats (real jump squats, not those things that Fire Hazard does); Corner 3 – 20 CDD; Corner 4 – 20 lunges (10 each leg). Each group sprints to their corner does the listed exercise, sprints back to mid field and does 20 merkins. Once completed the group moves on to the next corner.
Mosey to the short walls (flower beds) infront of the baseball fields for a Durkin/Dip Ladder. Durkins X 10 IC, Dips X 10 IC, Durkins X 9 IC, Dips X 9 IC, etc.
Mosey back to launch for 6MOM.
COT
Moleskin:
Cheddar tweeted on Sunday night that all PAX should bring their non-Soccer arms for my Q and I couldn’t possibly disappoint. My goal today was chest and shoulders and that was where we focused.
It was a chilly 36 degrees so I started with sprints to get the guys warmed up. We moved on the 4 corners in our 4 groups. The goal here was to stick together as a team to complete the exercises in each corner.
I introduced the Durkin/Dip Ladder as the world famous Durkin/Dip ladder. The guys laughed it off thinking it wouldn’t be too difficult. That was until the 3rd set. The Durkin/Dip Laddder always separates the men from the boys. It’s tough, but can be done.
Announcements:
Be sure to bring toys and personal hygiene products for kids as part of Operation Sweet tooth. Toy can be taken to workouts all week to taken directly to the F3 Christmas party.
Sign up for the Joe Davis Run to support substance abuse treatment.
It was an honor leading the men in The Gloom.
14 men, including 1 FNG, posted for what promised to be a well-rounded, FNG friendly post.
Here’s what we did:
The Thang:
Mosey over to Starbucks for COP: SSH, IW, Merkins, and Mountain Climbers
Mosey over to the 131 Main parking lot for Merkin Ladder sprints. Sprint across the parking lot do 12 merkins, sprint back 11 merkins, etc…
Mosey down Blakeney Heath road at the bottom of the hill at Knightsdale Drive for 10 burpees.
At the Playground, partner up. Partner 1 do 10 pull ups, partner 2 do 20 merkins, flap jack. Rinse and repeat, plank to wait for the six
Run back down Blakeney Heath road at the bottom of the hill at Knightsdale Drive do 10 burpees and return to the Playground.
At the Playground, same partner Partner 1 do 10 pull ups, partner 2 do 20 merkins, flap jack. Rinse and repeat, plank to wait for the six
Split into 3 lines for relay races. Front man does starts the bear crawl relay. PAX in Line does the called exercise in cadence.
Mosey over to the hill infront of Well Fargo for triple nickel with backways bear crawls up hill and CDD at the top and the bottom.
Mosey over to the park fountain for Mary. Back to Chick-Fil-A
COT
Moleskin:
It was a great morning in the Gloom for a post. I’m pumped we finally have cooler weather.
The merkin ladder sprints were painful to kick off our morning. The bear crawl relay was a nice mid workout break, plus we got to hear Paper Jam complain about my bear crawls. The bear crawl, CDD triple nickel always sounds easier than it really is.
Welcome FNG Brownie.
Always a pleasure leading the men in the Gloom.
Announcements:
Sign up for the Christmas Party by 11/18. The party is on Friday 12/2.
The Brave, Fight Club and Centurion are converging at stone crest the Friday for Veterans Day.
Search and Rescue (“SAR”) is defined as a team of personnel who search for and provide aid (or rescue) others who are in distress or imminent danger. The term is generally used in the military when helping soldiers in their time of need.
F3 has become a special part of the Ballantyne community. The men in SOB-Land have developed strong friendships and bonds. One thing we can do for each other is to lend support to one another during our most challenging times. The one thing I’ve learned over my 3 years with F3, is that we all have struggles in life. At any given workout, there is a good chance that at least 1 PAX is struggling with something in their personal life (marriage, kids, sick parents, death in the family, addictions, alcohol, etc.) and/or professional life (work struggles, loss of job) or something else. We wanted to develop an avenue for the men of SOB-Land to get help. We wanted you to know that, whatever you are going through, you are not alone and because sometimes, when we are going through life struggles, all we need is for someone to talk with in a confidential forum whom we can trust.
SOB Search and Rescue (“SOB SAR”) has been developed as a resource for those PAX that need help. Here is how it will work:
Paper Jam is the SOB SAR Q and will be the main contact for the PAX. Paper Jam can be contacted at (704) 621-2552, stevendecillis@gmail.com, or by private message on Slack or Twitter. He will be responsible for 2 things:
1. Search – All PAX will help with searching. While in the Gloom or otherwise, if you find out a PAX is going through a tough time, reach out to Paper Jam and let him know. You will discuss with Paper Jam the best strategy for helping the F3 brother during his time of distress.
2. Rescue – A PAX with a need can reach out directly to Paper Jam to request help and support via phone, email, Slack, Twitter, or in person. All inquiries will remain confidential and not shared with any other person in F3 or otherwise unless authorized by the PAX.
Supporting a PAX may be just listening, providing some advice, or connecting a PAX with another person who can help. For example, in a loss of employment situation, someone that can help that person find a job.
The goal of the SAR in the military is to use whatever means necessary to deliver the aid to the soldier in trouble. Simply put, that is the goal of this program.
T-Claps to Paper Jam for his leadership on our SOB SAR program.
Madame Tussauds
20 SOBs launched at 0600 from the Vine Restaurant at the Ballantyne AO
Here’s what we did:
The Thang:
We headed over to BB&T for COP – SSH, IW, Squats, Mountain Climbers.
We gathered behind the BB&T on Ballantyne commons road and headed up Ben Nevis, turned right on Ballantyne Meadows Dr, right on Valley Spring Dr and left on Dovehunt place. At the end of Dovehunt is a playground. At each road or driveway on the way, we did 10 merkins.
We split into groups of 3. Partner 1 – 10 Pull-ups, Partner 2 – 20 Dips, Partner 3 10 Burpees. Each partner rotated through the exercises. A total of 3 sets were done of each.
We moseyed back to Ballantyne Commons with Lougie leading the way.
At the top of Ben Nevis, all PAX ran down the hill at your own pace and returned to get the six.
We then moseyed to the parking lot next to Einstein’s Bagels and lined up for bear crawl/merkins. Bear crawl 2 parking spaces, then do 2 merkins; bear crawl 2 more spaces, then do 4 merkins, etc up to 12 merkins.
We then circled up for 10 burpees, 20 merkins, 10 burpees
COT
Moleskin:
I had had a hectic week and work and had no game plan for my Stonehenge Q. I had a general idea of where I wanted to go and off we went.
When I walked up to the group of SOBs before we launched, I was ecstatic to find a few old friends, Dumpster Fire is back posting and the legend himself, Dolphin returned to the site he created. For those of you that haven’t had the pleasure of meeting Dolphin, he is the original SOB. He founded Ballantyne Corporate Park with Haggis as an F3 site and molded many of the longtime SOBs, including YHC, into the men they are today. It was an honor to have him back out.
Triple 7 continues to be a beast by doubling down at daVinci. T-Claps brother.
Announcements:
Any interest in the BRR?
F3 Holiday is Friday December 2nd. $45 per person, includes, food and DJ, cash bar.
F3 Appalachian Hike in Grayson Highlands in VA, 2 nights, launches Sept 30th.
Timekeeper
Every Tuesday
Einstein Bagel Bros in Ballantyne
6:30am – 7:30am
Starting on Tuesday July 19th, Timekeeper will be reading the book Legacy, 15 Lessons in Leadership by James Kerr. I have read the book in the past and it’s one of my favorites.
Summary:
Champions do extra.
They sweep the sheds.
They follow the spearhead
They keep a blue head.
They are good ancestors.
In Legacy, James Kerr goes deep into the heart of the World’s most successful sporting team, and revels 15 powerful and practical lessons for leadership and business. Legacy is a unique, inspiring handbook for leaders in all fields, and asks: What are the secrets of success – sustained success? How do you achieve world class standards, day after day, week after week, year after year? How do you handle pressure? How do you train to win at the highest level? What do you leave behind you after you’re gone?
What will be your legacy?
We will read 2 chapters per week and discuss how the 15 lessons in the book we can be applied to F3, work, our families and our faith. On Tuesday July 19th we will discuss the book at a high level and the section called “The Challenge.” One July 26th we will cover chapters 1 and 2. You can buy the book on Amazon using this link:
https://www.amazon.com/Legacy-James-Kerr/dp/147210353X/ref=sr_1_1?ie=UTF8&qid=1467978736&sr=8-1&keywords=legacy+james+kerr
8 SOBs went back in time and the Original Mud run training work ran at Swift the Tuesday after BRR in 2014. That workout eventually transformed into our Friday workout The Brave as it is today. We replicated that first workout that birthed The Brave.
Here’s what we did:
The Thang:
The PAX launched at 0515 from the Vine Restaurant at the Ballantyne AO and headed down Ballantyne commons parkway, took a left onto Ballantyne Corporate Pl and crossed back over the Johnston Road bridge. Pain stations along the way included Lunges and a snake hill run.
We turned off Ballantyne Corporate Pl and followed the sidewalk to Pond #1. The PAX slalomed around small trees for a little agility work and gathered on the Dock for SSH X 10, IW X 10, lap around pond #1, Merkins X 10 and Mountain Climbers X 10.
We then followed the trail through the woods, bear crawled up and over the bridge to Pond #2. We climbed up and over the stone wall and circled the lake and headed to Boggy Hill. The PAX snake ran up and down Boggy Hill and stopped for moving plank work. All PAX lined up in the Plank position with head facing downhill and performed moving downhill wide merkins X 10 to the left, repeat moving to the right.
Next we headed to the 5.5 foot stone wall and climbed up and down X 10, then moved over to the grass field next to Pond #3 for bear crawls across the field and crabwalks back. We then ran around pond #3 and gathered up at the picnic area for LBCs X 10 and ran another lap around the lake.
We then headed over to Pond #4 and started off with backwards run up the hill (crowd pleaser) and mosey down, 10 Merkins at the bottom, and ran a lap around the pond #4.
We then headed up Ballantyne Corporate Pl towards the fitness trail at race pace. Once we arrived at the fitness trail, we split into 2 groups: group 1 10 pull-ups group 2 10 Dips, flapjack X 2. We then ran around pond #5 and Stopped for LBCs X 10 and Flutter X 10 on the short wall moseyed back to the Vine.
Once at the Vine, we circled up and as promised PAX without a red shirt did 5 burpees while PAX with red shirts said Pledge of Allegiance.
COT
Moleskin:
This morning’s workout seemed a lot harder than it did 2 years ago. Maybe it’s the humidity or maybe I’m just getting old…. either way it hurt.
Thin Mint, Mario, One Niner and Outback led the PAX. Even more impressive was that One Niner had been up since 1:30 am with the new baby and posted with a 15 lb weight vest #beastmode.
Frehley’s and Wingman pushed YHC all morning and Flint, well thanks to a few beers and some Cabo Fish Taco, Flint Spilled some Merlot, but felt much better afterwards. Could be a new personal record having 2 Merlot Spillers in one week.
Great work by all the PAX this morning. It’s a pleasure getting up every single morning and spending the 1st hour of my day with you fellas in the Gloom. Reminder to keep EH’ing guys to join us. F3 makes men better. Let’s continue to share this gift. I’ll be out of the country for a while with my family. See you boys at Foxhole on 7/18.
Announcements:
Sign up for Whetstone.
F3 Dads Community Service Day tomorrow 6/18 at Anne Springs Greenway at 9am.
Buy a Red Friday shirt (see Mario). Red shirt must be worn on Fridays to remember the service men and women protecting our country and our freedom.
11 SOBs ignored my warning as today’s workout could be one of my toughest Foxhole Q’s ever. Here’s what we did:
The Thang:
After a quick warm up of SSH, IW, Windmills & Merkins
We lined up for two-man grinders, rotating to the next plate/tire after each round.
ROUND 1
PAX 1: Hairburner to speed bump and back/Tire Flips X 14
PAX 2: Two-handed swings to 100 combined.
ROUND 2
PAX 1: Hairburner to speed bump and back/Tire Flips X 14
PAX 2: Goblet Squat to 80 combined.
ROUND 3
PAX 1: Hairburner to speed bump and back/Tire Flips X 14
PAX 2: Cleans to 100 combined.
ROUND 4
PAX 1: Hairburner to speed bump and back/Tire Flips X 14
PAX 2: Snatches to 50 combined.
ROUND 5
PAX 1: Hairburner to speed bump and back/Tire Flips X 14
PAX 2: Upright Rows to 100 combined.
ROUND 6
PAX 1: Hairburner to speed bump and back/Tire Flips X 14
PAX 2: Overhead Press to 100 combined.
ROUND 7
PAX 1: Hairburner to speed bump and back/Tire Flips X 14
PAX 2: Lawn Mowers to 80 combined.
ROUND 8
PAX 1: Hairburner to speed bump and back/Tire Flips X 14
PAX 2: Tricep Extentsion to 50 combined.
COT
Moleskin:
When I started the workout this morning, I made it very clear that I “borrowed” this Q from my great buddy Tiger Rag. He beat us with this mess the Monday before the F3 Olympics in June of 2014. The suck has such an impact on me that day that the memory is forever bashed into the place where awful experiences live inside my mind.
I did make a few adjustments to TR’s original weinke to make the workout my own. I replaced 2 plates (he used 8) with 2 tractor tires for flipping. I also switched up a few of the KB exercises and I cut out the Mary at the end.
At the end of 45 minutes, my garmin said we had completed .91 miles of hairburners and tire flips. The pain was real as alteast 1 PAX (not to be named) spilled Merlot in between hairburners. If you completed the challenge without modification, you should have done 12 sets of hairburners at 35 yards down and 35 yards back and 4 sets of 14 150lb tractor tire flips.
Please add any additional thoughts or comments below.
It was an honor to lead the men in the Gloom this morning.
Announcements:
Sign up for the F3 mentoring program. https://docs.google.com/forms/d/1AGkTVSQ_IEmzxnXTaMrhl5tphDRWZzY6pzoyM1Rgs6k/viewform?edit_requested=true
F3 Dads Community service day project is this Saturday, 9am at Anne Springs Greeenway. Be on the look out for a preblast from Honey Bee.