The site Qs recited the Disclaimer as 11 men gathered at Stonecrest for another episode of #F3RebelYell. We stayed close. The plan was simple.
The Thang
Little baby jog around the side parking lot. Settle in under the lights for COP.
Mosey about 20 yards to the hill. Line up at the bottom.
Mosey about 20 yards in the parking lot. Form two teams of 5 (Splinter had left for breakfast meeting, leaving us with 10) for relay races. Everyone plank behind the line. First guys sprint to arrows and back. Whole teams slides over in the plank. Next guy takes off from line when his teammate crosses.
Mosey back to the cars for Mary.
Done. COT.
Moleskin
4 guys showed up for pre-KB session. There were only two KBs…and an extra dumbbell from Spackler’s car that his M uses for jazzercise. It was sad really. But we made do. And still got huge.
This was a simple workout. Straight forward. Zero creativity. Just Meat N Taters. But what it lacked in complexity, it made up for in suck. The merkin superset is a Q favorite and YHC threw it in because the rest of the workout was all legs. It was hard, especially the 3rd round of it. Then came the hill. Just AYG to the top with a mosey back down. Times 10. Times 3. High on the leg burn. Scarce on the O2. Mixed in some quad combustion in between the sets with jump squats, bear squats (which look harmless in demonstration but burn big time about 15-20 reps in) and monkey humpers (sorry Splinter, you requested them but had to leave before YHC got to them on the Weinke).
The relay races were fun. Team A smoked Team B on the first one. Then we dug deep and with Philmont’s good ole rubbin’ is racing technique along the way and his big push at the end, race #2 ended in a tie. The call was for each team to do 10 burpees. But some took the tie as a reason to do nothing.
Great sendoff by Spackler.
Announcements
18 Pax launched at 0700 for yet another #F3DayZero soul crushing. Here’s what we did:
The Thang
Purple Haze Q
Mosey to the rock pile and each man grab two manageable rocks. Onto the field for COP:
Return your rocks and mosey up to school yard by the parking lot. Break in to four groups for some rotating pain stations.
Most did 4 rotations.
Run to the front of the school for some bench work:
Mosey to back of school and hand off the Qship.
Good Hands Q
Indian run around the track. Stop at the basketball court for some exercises:
Mosey to hill for 11s:
Over to the school for people’s chair, with arm’s out, for a long time
Mosey down to the field. Partner up.
Run back to the front of the school. Find some bench with your partner. Partner A does 15 jump ups, Partner B does called exercise. Then flapjack. Called exercises:
Mosey back to the parking lot for Mary.
COT. Great send-off by LD.
Moleskin
As you can see from the list of Pax above, this is a group that probably should not be allowed to attend the same workout. At the very least, they should be separated during COP. What started as whining over using rocks during SSHs turned into a lot of banter. Instructions were clear on how to pick the rocks. However, some let peer pressure get to them and they picked up rocks way too big handle during SSHs.
Seriously though, a very good group of guys out there this morning. Pretty sure they got their money’s worth with a shoulder scorcher and leg burner.
Thanks Good Hands for Qing…and for using those extra minutes I left you with. Probably wouldn’t have had them had everyone done all 4 circuits in the rotation.
Announcements
All the same.
(Posted on behalf of Mermaid)
15 of the Queen City’s finest exited the fartsack for a good old beatdown with the shovel-flag waving in the wind. Several did pre-work. Feel free to sound-off below.
The Thang:
Mermaid Q:
Mosey length of field for COP at far end.
SSH x30 (cad)
Mountain Climbers X30 (cad)
Squat x20 (cad)
Burpee x10 (OYO)-Double press/Double jump (Double Double)
Merkin x15 (cad)
Mosey back across field to rails near playground.
10 Double Double Burpees OYO
Rail walks/Bear Crawls x5
-2 groups: one at top, one at bottom. Top group rail walk to bottom; bottom group bear crawl up underneath rail walkers. Flapjack. 5 reps. Jump squats if/when waiting.
Plank to wait for Pax. Plank-o-rama: RAH, RLH, LAH, LLH, 6 inches, 2 ten counts, 5 merkin
Short mosey to front of building
3 exercise bench sets x3
-Step-up x15 (both feet on bench x15)
-Dip x15
-Derkin x15
Repeato
Plank-o-rama: RLO, LAO, swap, 6 inches, 2 ten counts, 5 merkin
Short mosey to field. Partner up. Line up.
Partner runs between soccer goals
Start with burpee x6
Run to far soccer goal
Partner merkin x6
Run back to start
Repeato x3
50 LBC OY
Cane Q:
Head to rock pile
Everyone grab a nice sized rock
Circle up. Drop rock and move one place to right
Overhead press x20 (all cad)
Put rock down and move one place to your right
Curls x20
Put rock down and move one place to your right
Low slow squats x20
Put rock down and move one place to your right
Rock deadlifts x20
Put rock down and move one place to your right
Rock LBCs x20
Put rock down and move one place to your right
Overhead press x20
Grinder
Count off in 3s
1 and 3 deposit rocks
1 stays at near end of field: Merkins
2 holds onto rock – run when 3 gets to end
3 run to far end of field and start squats
Rotate through with each group doing
2x the following:
Merkin
Mountain Climbers
LBC
Carolina DD
Flutter
Deposit remaining rocks
Line up for group sprints
1s go first
2s go when 1s reach end
3s go when 2s reach end
1s return
2s return with 1s reach end
Mosey to start parking lot for Mary. Q started with Rosalita. Pax called subsequent exercises: Turkish Get-ups, Reverse LBC, Bicycles, etc.
Moleskin
Good weather and good group of men this morning. YHC (Mermaid) made the early mistake of calling an exercise in COP followed by saying please. Pax heckled very well. Problem is, YHC repeated this mistake several times. It was strongly discouraged by most or all Pax. Mumble chatter about the rail walk set. Apparently not a crowd favorite. Front half was merkin-heavy and heard a little more chatter about the quantity of merkin. 2nd half tokens were appreciated by all. Grinder was pure pain and a solid call by Cane. Sprints kept the heart rate up. 5 minutes of Mary to close us out. 2.5 miles total run. YHC took us out in BOM. Solid work by all Pax this AM. T-claps to our FNG, Wrinkle. Hung in there very well. Hope to see you again soon in the gloom. Tell all your friends about f3. A pleasure to lead this fine group today with Cane. Great work out there with the 2nd half Q brother.
See website or weekly email for announcements
11 men gathered in the parking lot of South Charlotte Middle School awaiting the 0515 start of #F3FastTwitch. Soul Glow came screeching in and jumped out of his car just as we took off, giving us an even dozen to accomplish the work that lay ahead. Here’s where we went and what we did this morning:
The Thang
0515 Exact Launch. No COP…so no SSHs, no IWs, nothing…just a warmup run from the school down Woodfox Drive, left onto Rounding Run Road then left onto Rising Meadow Road. We stopped at the bottom of the hill on Rising Meadow where instructions were given.
From Rising Meadow, we took a left back onto Rounding Run, stopping at Raintree Lane to gather the Pax. We went left onto Raintree Lane and then turned right onto Smokerise Hill Drive. We stopped at the bottom of the Smokerise Hill.
After that, we did a recovery run back out and turned right onto Raintree Lane. We took our next right onto Willow Point Drive, stopping at the first street sign. Willow Point is flat.
This left us right behind the Arbo Walmart. We moseyed through the concrete barriers that prevent car access and lined up single file for a 1 mile Indian run along 51 back to base. Nice pace set by the group with AYG sprints from the back to the front. Break form at Strawberry Lane for the run back into the parking lot. 0600 Exact End.
Moleskin
YHC had a lot planned for this morning and was a little concerned about timing. But a strong group of men pushed it hard and we packed it all into our 45 minutes. Two goals: 1) interval training to vary our heart rates. Check; 2) >4 miles…we did 4.2. Check.
Our first stop was Rising Meadow. Yep, that pretty much tells you all you need to know.
Our next stop was Smokerise Hill. Also, appropriately named and aptly descriptive. Some confusion after this morning though…is it Smoke-rise? or Smoker-ise? Some extra motivation on the hill work on Smokerise…Cujo! Well maybe not Cujo…but a pretty big, fluffy white dog did bark at us while pacing through his yard the whole time.
After we regained our focus and avoided ordering sausage McGriddles in the drive thru, the Indian run on the winding sidewalk along 51 was well executed. Everyone pushed themselves hard on the sprints to the front.
It was like getting the band back together this morning, with Mall Cop, Wolfman, Strange Brew and Baracus rejoining our ranks. Missing was one Hops, who HC’d to #F3FastTwitch in the comments to last week’s BB…seemingly our skills are lacking, as he chose #F3SIB instead. Also missing, Chelms and Leroy…apparently they just show up whenever they want to.
T-claps to Gummy for his post-KB work. Saw the clipboard tomatoes checking him out as he did his swings.
Announcements
Enough hemming and hawing, just contact Baracus ASAP…be an A51 VIP & HC to BRR.
New faces, different tunes…but unfortunately for the 11 Pax that found the courage to show, the Day Zero Challenge remained the same…hard exercises with high reps, alternating between upper body, lower body and core, and a 1/3 mile run in between each one. You vs You.
The Thang
See the picture for the list of exercises.
Moleskin
Radar gave the countdown to 0700 and at the top of the hour the Pax launched into the 100 burpees. About 2 minutes in, he uttered encouragement to the Pax…”100 burpees…such a defeating way to start.” Yep…and the rest of the list offers no consolation…it just keeps on bringing the pain.
Strong effort by all the men this morning…including several guys new to the Challenge. Come back in a couple of months and see how you’ve progressed.
Congratulations all around at the end. Ball of man with a great takeout prayer by Long Distance.
Announcements
10 men, including 1 FNG, gathered at McAlpine Elementary School this morning for another #F3DayZero style spirit crushing workout. Here’s this morning’s rendition:
The Thang
Spackler Q
Mosey to the rock pile for a coupon and circle up on the field for COP:
Partner up for a merkin fest. Partner A does merkins while Partner B does squats with the rock. Flapjack throughout. Start with 20 merkins, then 19, then 18…you get the picture…all the way down to 1. That’s 210 merkins.
Mosey with the rock to the playground for some pain stations.
Purple Haze Q
Return the rocks to the pile and mosey to the front of the school. Find some bench for:
Run a lap around the front parking lot. Line up for 20 yard duck walk. Run to the end of parking lot. 20 yard duck walk. Run to the other end of parking lot. Finish lap with 20 yard duck walk.
Next, perform called exercise then take a lap. Exercises:
Line up along the curb. With your feet on the curb, 20 butt raises. Flapjack with your elbows on the curb, 20 butt raises.
Mosey to the side of the school for people’s chair. Hold for 20 shoulder raises. Recover. Back in the chair for right leg up, left leg up and tip toes.
Mountain climbers on the wall – 15 IC
Circle up for Mary:
COT
Moleskin
5 men met at 0530 for 6 mile ruck. Radar, Busch, Rock Thrill, Young Love & YHC. Young Love had to bolt following the ruck. 4 of stayed for the workout.
2 men met at 0615 for a 3 mile run. Stagecoach & Semi-Gloss.
4 men fartsacked the pre-workout options and showed up at 0700.
Respect to Pops Gough (68) for battling through the workout with us. He is #OldManStrong and held his own…mainly from the motivational talks he gave himself throughout…called himself a lot of names out there that shall not be repeated here. You want to see what Spack will look like in a few years?…take a look at Pops. Friends call him Putt Putt. We are his friends now…so we call him that too.
Tough workout today. RT made his tougher by doing 20 merkins each time instead of working down from 20 to 1. #BarrelChest He kept wondering why Busch was finishing so fast…but Busch is beast…so it was understandable.
Lot of #mumblechatter at the call for 40 one-legged partial squats off the bench. It burned. Goal achieved.
We got to the side of the school for people’s chair and an unprecedented Q-Jack took place. Exercise calls and cadence counts were overshadowed by a passer-by walking his Rottweiler, asking us if we were a pro soccer team. Nope. Semi-pro team? Nope. Soccer team at all? Again nope. This conversation went for a while and the Pax were distracted. Circle up for Mary…again questions from the man with the big dog. You guys drop this little kids sweatshirt? Nope. Q-Jack over. And save the chastising of the Q from Radar, order was restored.
Thanks for taking us out with a powerful prayer Busch.
Announcements
GRC and BRR sign-ups. Don’t think. Don’t ask. Just do it.
Mud Run time trials at #F3Outland next Saturday (2/15) 0700.
After having spent the last 5 weeks of #F3TheStand understanding The Masculine Mandate, this week we dove into Living our Mandate. First stop: Marriage. Actually the first few stops will be on marriage…today the focus of the 8 Pax in attendance was on God’s design for marriage.
The Thang and The Moleskin
Designed Incomplete
Throughout creation, God was pleased with what He saw, declaring 7 times that it was either “good” or “very good”. But in Genesis 2:18, He declares “It is NOT good that man should be alone.” And after Adam named all the animals, Genesis 2:20 states “But for Adam there was not found a helper fit for him.” Men are made not to stand in isolation but in need of companionship. In steps Eve.
The Wonder and The Challenge
Woman was created as a suitable helper for man and for essential oneness with man. But with this wonder comes a challenge. Women are different…and we don’t understand them. And thus, marriage relationships are not only compelling and interesting but also are demanding. Love is not meant to be easy, which is why marriages need agape love. Not a love that is self-focused or circumstantial but a love that gives.
How to Love
To look into agape love, we delved into Ephesians 5. To demonstrate this kind of love to our wives, we are told in verse 25 to “love as Christ loved the church”. This is a sacrificial, selective and elective love to lead in a way that promotes our wives spiritual growth and sanctification. In verse 28, we are told to “love as we love our own bodies”. This means “holding fast” and caring for our wives.
DISCLAIMER: YHC is currently separated. The many reasons may seem complex. But the underlying truth is simple: YHC became complacent and acquiesced on wrong turns…did not love and lead for her sanctification. For YHC, this chapter was a complete #smokefest.
Rise Up. Hold Fast.
8 men (most fresh off Jamboree’s #F3Centurion soul-crushing but a few guilty fartsackers) gathered in the Carmel/51 Panera for the weekly rendition of #F3TheStand. Today’s topic was Chapter 5 of “The Masculine Mandate” entitled Man as Shepherd-Lord. To focus on our roles as shepherd-leaders, we took a closer look at Psalms 23…from the perspective of the shepherd. Here’s a look at some points we discussed.
The Thang
The Three Main Tasks of the Shepherd-Lord
Shepherd-Leadership in Psalms 23
Guiding –> Verses 1-3: The Lord is my shepherd, I lack nothing. He makes me lie down in green pastures, He leads me beside quiet waters, He refreshes my soul. He guides me along the right paths for His name’s sake.
Protecting –> Verses 4-5a: Even though I walk through the darkest valley, I will fear no evil, for you are with me; your rod and your staff, they comfort me. You prepare a table before me in the presence of my enemies.
Caring –> Verses 5b-6: You anoint my head with oil; my cup overflows. Surely goodness and love will follow me all the days of my life, and I will dwell in the house of the Lord forever.
Summary
________
“Christian leaders must likewise learn to measure our success in the security and inspiration of those who follow us, in their growing confidence and ability, and in the achievements of others rather than our own.” – The Masculine Mandate
2 Samuel 23: 3-4: “When one rules over people in righteousness, when he rules in the fear of God, he is like the light of morning at sunrise on a cloudless morning, like the brightness after rain that brings grass from the earth.” – King David
In other words, shepherd-lords are third.
Moleskin
Such a good discussion this morning on our role as shepherd-lords, as servant-leaders.
Even had a very applicable illustration on guiding, protecting and caring that Wing_Man gained from watching Wile E. Coyote and the Sheep Dog on @Boomerang with his kids.
Great group of men at #F3TheStand…but always room for you.
6 men threw caution to the wind and posted for #F3FastTwitch. This is what we did to work hard this morning.
The Thang
Baby jog around 1/2 of the parking lot with some high knees and butt kicks. Stop in front of the school by the pine-scented mulch pile for COP:
Run from the school down Woodfox to Rounding Run, stopping at Rising Meadow. Line up at the lower street lamp for some ~50 yard hill sprint intervals.
Run from Rising Meadow on Rounding Run up to Raintree Lane. Stop at the intersection for Merkins – 15 IC.
Run from there up to light at 51. Stop at the intersection for Incline Merkins on the curb – 10 IC.
Run from Raintree Lane up 51, stopping at Serendipity for some plank work…LAH, LLH, RAH, RLH.
Run from Serendipity along 51 to a hill on the left just before reaching Strawberry Lane. Line up at the bottom for Jacob’s Ladder…7 times up the hill with an increasing number of burpees at the top each time.
After the Jacob’s Ladder, run it back to base and circle up for Mary:
COT
Moleskin
O2 deprivation was promised…and delivered, especially to the Q. YHC was bent over and breathing heavy at each stop. That’s what happens when you are War Daddy and chasing the likes of the crazy fast guys that posted this morning. That’s 2 out of 3 weeks YHC has been War Daddy at #F3FastTwitch. YHC doesn’t like that…so Chelms and Leroy, get your butts back out there.
The hill sprint intervals on Rising Meadow (it’s named that for a reason) were not fun. The 6 AYG ones were downright awful and the walk down for recovery offered little solace. YHC was on the far right next to Fletch and Frasier. Dang, those guys are fast! Hops, fresh off some 40 yard dash training with his 2.0s, wasn’t too far behind them.
Our runs between stops were mostly at a 5K pace. Everyone was pushing it hard out there. And considering our stop for 10 hill sprint intervals, we covered some ground this morning. Turkey Leg’s super watch logged us at ~3.1 miles.
At our stop at the intersection of Rounding Run and Raintree Lane, during our plank just before busting out the Merkins, Splinter asked the Pax if anyone had toilet paper. The answer was no but there were plenty of suggestions that he could use his toboggan hat, his gloves, his socks or, depending on the nature of the beast, all three. There are always lessons to be learned at F3…Today’s: Running workouts and peeping turtles are not a good combination.
Announcements
Even though Hops is taking one of them as YHC writes this, there are still slots available for GRC.
Sign up for BRR. It’s an awesome CSAUP event.
Be on the lookout for announcements regarding two new LUNCHTIME 3rdFs…one in SouthPark and one in Ballantyne. Go…you won’t regret it…promise.
A double virgin Q today at #F3DayZero by the Danner Brothers and they brought a calculated, diabolical plan of attack that did not disappoint or show mercy to the men that bravely posted. The flag was planted and off we went to tackle the Filthy Fifty.
The Thang
Probation Q
Warm up lap around the track stopping at each corner for some warp speed OYO exercises:
Grab some rocks and line up on the field. Run to each trash can and perform called exercise, there and back:
Partner up at the playground equipment for 50 total as a team of both pull-ups and tricep dips.
Mosey to school with partner. BTW push-ups while other partner does people’s chair. Work and flapjack until you get to 50 total on the push-ups.
One partner plank while other partner crawls under. Work and flapjack until you reach 50 total.
Whiplash Q
Mosey to the front of the school. One partner does called exercise while other partner runs lap around parking lot. Go until you finish as a team.
Stay with your partner for some push and pull work.
More four corners in the front parking lot:
Mosey to cars. 10 slow squats to cool down.
COT
Moleskin
The brothers brought the pain this morning in their respective virgin Qs. Probation went after the upper body and Whiplash focused on the lower body. No doubt the Pax will feel full body soreness tonight.
A good group of men at #F3Day Zero this morning. It was cold. Everyone worked hard. Not a lot of mumble chatter except for Radar, who always tries to get into the Q’s head. But the brothers are wise to his tactics and they carried on with their plan for pain.
FNG Snookie came out today….welcome brother. He’s high school buddies with Radar, Bananas and Good Hands. It took us a while to name him as apparently there is some sort of code with the East Meck grads to not offer any dirt on what happened in their wilder days. Steven finally let us know that he loved reality TV and Snookie was born.
Long Distance set the pace on the double time SSHs. There is power in that track suit brother!
Spackler and Jamboree set the pace on the running…the whole time Spackler is exclaiming that he is not a runner. Brother, you’ve signed up for BRR, you co-Q #F3Nomad with Strange Brew and you are running a 13.1 this summer…you are a runner.
Philmont brought his A game today as well and put a serious EH on a guy trying to study next to our group at coffeeteria. All we heard was “F3 changed my life”…then they spit on their respective hands and shook on it. Nice work Philmont!
Announcements
Sign up for GoRuck and BRR