Anvil, Table for 1…
Date: 2024-03-06 AO: _area-51 Q: Point Break PAX: Point Break FNGs: None COUNT: 1 Having given fair warning last night that it would be raining, and that yes, we would be getting wet, it turned into a solo effort at Anvil this morning. Which gave me a chance to think back on my 4+ years with F3.
Last night, I challenged the men of F3 that the reason we do these workouts outside is to help us build our mental strength and to not allow something we cannot control, control us. Anyone can workout in the afternoon or evening. Anyone can workout inside in the air condition. Anyone can workout in a safe and dry space. But we aren’t called to be just anyone. We’re called to be leaders of men. It’s the mental strength we build for ourselves that set us apart.
This isn’t meant to be a lecture. It’s probably more of a pep-talk for myself than anything else.
But it’s time to get uncomfortable again. My first few months at F3 were extremely uncomfortable. But they were also extremely rewarding. I was being pushed and challenged by men with the mental and physical capabilities to help make me better. Men who held me accountable. Men who helped me accelerate.
4+ years in and I can clearly see that accelerating is different than coasting. Coasting requires no effort and forces you to follow the flow. It can fool us into thinking that we’re still making progress when in reality, we’re slowly losing momentum. Accelerating requires commitment and a desire to move forward. It’s about adding momentum to our momentum. That was the fuel that got me hooked early in F3 and it’s easy to lose sight of as life continues to get more and more hectic.
I hope this message finds at least one person who needed to hear it. One person who is looking for the accountability and motivation to get uncomfortable and to start accelerating again. Every single one of us had that spark at some point in our F3 history. Have confidence knowing that it’s still in there.
Have a blessed Wednesday men. SYITG.
Last night, I challenged the men of F3 that the reason we do these workouts outside is to help us build our mental strength and to not allow something we cannot control, control us. Anyone can workout in the afternoon or evening. Anyone can workout inside in the air condition. Anyone can workout in a safe and dry space. But we aren’t called to be just anyone. We’re called to be leaders of men. It’s the mental strength we build for ourselves that set us apart.
This isn’t meant to be a lecture. It’s probably more of a pep-talk for myself than anything else.
But it’s time to get uncomfortable again. My first few months at F3 were extremely uncomfortable. But they were also extremely rewarding. I was being pushed and challenged by men with the mental and physical capabilities to help make me better. Men who held me accountable. Men who helped me accelerate.
4+ years in and I can clearly see that accelerating is different than coasting. Coasting requires no effort and forces you to follow the flow. It can fool us into thinking that we’re still making progress when in reality, we’re slowly losing momentum. Accelerating requires commitment and a desire to move forward. It’s about adding momentum to our momentum. That was the fuel that got me hooked early in F3 and it’s easy to lose sight of as life continues to get more and more hectic.
I hope this message finds at least one person who needed to hear it. One person who is looking for the accountability and motivation to get uncomfortable and to start accelerating again. Every single one of us had that spark at some point in our F3 history. Have confidence knowing that it’s still in there.
Have a blessed Wednesday men. SYITG.
Parking deck day
Date: 2024-03-06 AO: wamrap Q: Alf PAX: Librarian, O Tannenbaum, Orange Whip, Alf, poptart FNGs: None COUNT: 5
WARMUP: bird poop dips while we waited on Pop Tart THE THANG: parking deck ramps with exercises. MARY: mixed in ANNOUNCEMENTS: no COT: Orange Whip with the take out.
Missed rachel this morning, I figured if he showed up with that lingering Covid the odds of me beating him at WAMRAP increased to 0.3%.
Librarian becoming a steady regular. Let’s hope the little ones can learn to sleep in so he can keep coming.
It’s a good time to try WAMRAP if you haven’t been. The stairwells have all been cleaned.
WARMUP: bird poop dips while we waited on Pop Tart THE THANG: parking deck ramps with exercises. MARY: mixed in ANNOUNCEMENTS: no COT: Orange Whip with the take out.
Missed rachel this morning, I figured if he showed up with that lingering Covid the odds of me beating him at WAMRAP increased to 0.3%.
Librarian becoming a steady regular. Let’s hope the little ones can learn to sleep in so he can keep coming.
It’s a good time to try WAMRAP if you haven’t been. The stairwells have all been cleaned.
Bagpipe Hill Repeats
Date: 2024-03-05 AO: swift Q: midriff PAX: bratwurst, kirby, Franky, fleetwood, Gump FNGs: None COUNT: 6 Welcome to Midriff March Madness. Let’s run hill repeats! Warmup to Bagpipe Hill and give each pax a cone for a You vs. You challenge. Run up the hill, recover to the bottom of the hill. Rinse and repeat. Goal to maintain 85% max effort for each set. Give each pax a cone to mark how far they get on the first run of each set and make it the same distance each of the following repeats. – 5x 30 seconds – 4x 45 seconds – 3x 60 seconds
Recover to the 6. No man left behind. Leave no man where you find him. See you next week for….. more hills and repeats!
Recover to the 6. No man left behind. Leave no man where you find him. See you next week for….. more hills and repeats!
Speed day
Date: 2024-03-05 AO: fast-twitch Q: Alf PAX: Shawn Heath, hopper, Benny, geraldo, Alf, retread, Runstopper, Astro (Kyle Kirchhoff), Dosey Doe, Fraser FNGs: None COUNT: 10
WARMUP: Run to track THE THANG: 100, 200 and 400m sprints for 20 mins. Run back.
6 guys did the workout. 1 guy came late and got the warm up and cool down legs correct but missed us at the track 3 guys beat us to the track
We’ll call it 10 for FT
Take out by ‘Stro
WARMUP: Run to track THE THANG: 100, 200 and 400m sprints for 20 mins. Run back.
6 guys did the workout. 1 guy came late and got the warm up and cool down legs correct but missed us at the track 3 guys beat us to the track
We’ll call it 10 for FT
Take out by ‘Stro
Scenic Tour
Date: 2024-03-05 AO: bagpipe Q: Palmolive PAX: Cooter2, Starch, Roulette, wildturkey FNGs: None COUNT: 5 Sure, all the new construction, parks, and roads in Ballantyne are shiny and interesting, but today we decided to go back to the roots of the AO and take a slow, scenic tour of the corporate park. The PAX were vocal in their appreciation of the relaxed pace for exercises, and we even got back to launch with enough time for bonus Mary.
WARMUP: 5x old man burpees, 10x 4 count Merkins, 10x mountain climbers, 10x LSS, 10x potato pickers
THE THANG: Mosey to Brixham Hill Park for 3 rounds of 4 count derkins, run across the turf and heels on the curb for some stiletto squats. Rounds 1 and 2 were 10x each, round 3 was 15x each.
Go do a small lap around Cullman Park to see the situation. Only small rocks so we modified to 3 rounds of lateral should raises with rocks (25x) and Arods (15x for 2 rounds…saved the last for later).
Head to Our Park to find out that you can’t really do pull ups on the bulls…so we did 4 rounds of Australian pull-ups on the swings, with the odd man out doing IWs. Off road in the dark to Patrick park and grab some chairs for 3 rounds of Bulgarian split squats. Rounds 1 and 2 were 10x each leg, round 3 was 15x each leg.
Greet the Swift runners as we hobbled to Bagpipe Hill for 2 rounds of partner work. Partner 1 does as many sets of 10x CDDs as they can and partner 2 run to the Campbells driveway then back. Switch then run back to launch for that last set of Arods.
MARY: Arods, IWs, and some planking in there
ANNOUNCEMENTS: Sign up for Teens for Courage 5k this weekend; sign up for WTF on 4/20
COT: I took us out with prayers for people with upcoming doctors appointments, Midriffs co-worker and Kirby. Do the hard thing.
WARMUP: 5x old man burpees, 10x 4 count Merkins, 10x mountain climbers, 10x LSS, 10x potato pickers
THE THANG: Mosey to Brixham Hill Park for 3 rounds of 4 count derkins, run across the turf and heels on the curb for some stiletto squats. Rounds 1 and 2 were 10x each, round 3 was 15x each.
Go do a small lap around Cullman Park to see the situation. Only small rocks so we modified to 3 rounds of lateral should raises with rocks (25x) and Arods (15x for 2 rounds…saved the last for later).
Head to Our Park to find out that you can’t really do pull ups on the bulls…so we did 4 rounds of Australian pull-ups on the swings, with the odd man out doing IWs. Off road in the dark to Patrick park and grab some chairs for 3 rounds of Bulgarian split squats. Rounds 1 and 2 were 10x each leg, round 3 was 15x each leg.
Greet the Swift runners as we hobbled to Bagpipe Hill for 2 rounds of partner work. Partner 1 does as many sets of 10x CDDs as they can and partner 2 run to the Campbells driveway then back. Switch then run back to launch for that last set of Arods.
MARY: Arods, IWs, and some planking in there
ANNOUNCEMENTS: Sign up for Teens for Courage 5k this weekend; sign up for WTF on 4/20
COT: I took us out with prayers for people with upcoming doctors appointments, Midriffs co-worker and Kirby. Do the hard thing.
Eastbound and… down?
Date: 2024-03-05 AO: skunk-works Q: flipper PAX: ChickenWing, Mountain Momma, Rudy, Smokey, flipper, Ozzy FNGs: None COUNT: 6 When Mountain Momma invited me to head out to SkunkWorks to lead our easterly PAX in a good old round of swings, YHC’s first thought was “man that’ll be a drive.” Then he told me “oh yeah, we run at SW” and my mental record skipped. So, this morning I headed out at 4:55 still trying to figure out if I knew how to do anything other than stand in a circle and grunt, but assumed I’d figure it out along the way, this is what happened. WARMUP: Jog around the parking lot to get loose, swings, synovials, prying squat, IW, Sharon Towers. THE THANG: Voodoo Complex for 1,2,3,4,5 rounds each arm. Jog around the lot again. Clean to rack squat for 1-6 each side. 10 minute EMOM with 10 SLDLs for odd minutes, 10 swings for evens. Waiter to rack to suitcase carries 2 times each arm.
Totally a meat and potatoes workout, but everyone was smoked by the end, or maybe that was just YHC. Good to get out with some PAX I’m not familiar with, and try something a little different. Thanks to MM for the opportunity to lead. MARY: yup, checked this box in the waning minutes ANNOUNCEMENTS: blood drive, 5k for courage, get out to Waxhaw trail fest for some fantastic 1st and 2nd F. COT: YHC with the take out
Totally a meat and potatoes workout, but everyone was smoked by the end, or maybe that was just YHC. Good to get out with some PAX I’m not familiar with, and try something a little different. Thanks to MM for the opportunity to lead. MARY: yup, checked this box in the waning minutes ANNOUNCEMENTS: blood drive, 5k for courage, get out to Waxhaw trail fest for some fantastic 1st and 2nd F. COT: YHC with the take out
Hold the Healers
Date: 2024-03-05 AO: 3rdf-timekeeper Q: bratwurst PAX: kirby, frasier, bratwurst, Roulette, Franky, Gump, Starch FNGs: None COUNT: 7 Hold the Healers – we can only take 1/60th of the pain, but it still is significant for the one in pain and the one “healing”. The healer accumulates this and needs to deal with it. But they can’t heal themselves. How do we help the caregivers – nurses, therapists, pastors, spouses, etc. that are taking on this pain?
Basecamp 5K
Date: 2024-03-04 AO: base-camp Q: geraldo PAX: geraldo, hopper, Emoji, Mr. Magoo, Thunder Road,Smash,Snuka,Floorslapper,O’Tannenbaum,Limey FNGs: 6 Thunder Road,Smash,Snuka,Floorslapper,O’Tannenbaum,Limey COUNT: 11 THE THANG: We moseyed off campus down Strawberry Ln, Right on Rosecliff, Left on Browns Pond Rd, Right on Coburn Ct, Right in Cary Ridge Dr, Right on 51 & Right on Strawberry Ln.
We stopped along the way for various exercises and at Davie Park for some rock work. A 5K to start the week! There was some grumbling by the pax, and some cries of “moderate”. They can blame hopper for suggesting 3 miles today and Mr. Magoo for poking the bear on Slack.You’re Welcome. Emoji might complain but he holds his own running. Floor Slapper was early O Tannenbaum on-time but wished he wore his running shoes & gloves. Been a long time since I’ve seen Smash, good work. Snuka is inching close to retirement and may start coming to The Rock on Saturdays Thanks to all and have a great week! MARY: Rosalita x 20 Hello Dollies x 20 ANNOUNCEMENTS: Blood Drive 3/8 COT: Thanks for thunder_road for the takeout
We stopped along the way for various exercises and at Davie Park for some rock work. A 5K to start the week! There was some grumbling by the pax, and some cries of “moderate”. They can blame hopper for suggesting 3 miles today and Mr. Magoo for poking the bear on Slack.You’re Welcome. Emoji might complain but he holds his own running. Floor Slapper was early O Tannenbaum on-time but wished he wore his running shoes & gloves. Been a long time since I’ve seen Smash, good work. Snuka is inching close to retirement and may start coming to The Rock on Saturdays Thanks to all and have a great week! MARY: Rosalita x 20 Hello Dollies x 20 ANNOUNCEMENTS: Blood Drive 3/8 COT: Thanks for thunder_road for the takeout
Keeping track of #s
Date: 2024-03-03 AO: soccer Q: Orange Whip PAX: f3-simba, Starch, Renato Zamudio, Phil Britto, Level10, National Treasure, jrr_tolkien, Pearce, Kellen, Ricky, Josh, Gabe FNGs: None COUNT: 13 Tolkien’s team played one man down. Tolkien’s team played one man down. Tolkien’s team played one man down. Tolkien’s team played one man down. Tolkien’s team played one man down. Tolkien’s team played one man down. Tolkien’s team played one man down. Tolkien’s team played one man down. Tolkien’s team played one man down. Tolkien’s team played one man down. Tolkien’s team played one man down. Tolkien’s team played one man down. Tolkien’s team played one man down. Tolkien’s team played one man down. Tolkien’s team played one man down. Tolkien’s team played one man down. Tolkien’s team played one man down. Tolkien’s team played one man down. Tolkien’s team played one man down. Tolkien’s team played one man down. Tolkien’s team played one man down. Tolkien’s team played one man down. Tolkien’s team played one man down. Tolkien’s team played one man down.
Just keep moving…
Date: 2024-03-04 AO: firestarter Q: Point Break PAX: Rousey, Odd Job, das_boot, kirby, Big Tuna FNGs: None COUNT: 6 Message for the day. Just keep moving. Doesn’t matter if you finish first, last, or somewhere in between. Just keep moving. Push yourself just a bit harder today than you did yesterday. Keep accelerating.
The Thang
Slow mosey up to the side lot at Target for CoP.
· Burpee x 1 OYO + SSHs x 10 · Burpee x 2 OYO + Imperial Walkers x 10 · Burpee x 3 OYO + Mountain Climbers x 10 · Burpee x 4 OYO + Low-Slow Squats x 10 · Burpee x 5 OYO + Good set of stretches to finish loosening things up
Mosey over to the front parking lot of Target.
WAVE 1: The Beast · Starting in the corner of the lot and heading clockwise. 6 Stations x 6 Reps x 6 Rotations · RD1: Merkins · RD2: 180 Jump Squats · RD3: LBCs · RD4: Romanian Deadlifts (6 each leg) · RD5: Plank Jacks · RD6: Burpees
Turns out, this circuit is a little bigger than I had originally thought. After completing all 6 rounds we only had 10 minutes left. Time for an audible as I had two more circuits that went unexecuted…
Mosey back to the shopping center and over to the stairwells near the yoga studio.
WAVE 2: Stair Circuit · Partner up. P1 does called exercise while P2 runs the circuit · RD1: Glute Bridges, Bunny Hops up the stairs, across the level, Burpee x 1 and then back down. Flapjack. · RD2: Monkey Humpers, Bunny Hops up the stairs, across the level, Burpee x 2 and then back down. Flapjack.
Mosey back to launch.
Lucky for Tuna, little hand hit 6:15 before we could round out the workout with extra burpees.
Time. YHC with the takeout prayer.
The Thang
Slow mosey up to the side lot at Target for CoP.
· Burpee x 1 OYO + SSHs x 10 · Burpee x 2 OYO + Imperial Walkers x 10 · Burpee x 3 OYO + Mountain Climbers x 10 · Burpee x 4 OYO + Low-Slow Squats x 10 · Burpee x 5 OYO + Good set of stretches to finish loosening things up
Mosey over to the front parking lot of Target.
WAVE 1: The Beast · Starting in the corner of the lot and heading clockwise. 6 Stations x 6 Reps x 6 Rotations · RD1: Merkins · RD2: 180 Jump Squats · RD3: LBCs · RD4: Romanian Deadlifts (6 each leg) · RD5: Plank Jacks · RD6: Burpees
Turns out, this circuit is a little bigger than I had originally thought. After completing all 6 rounds we only had 10 minutes left. Time for an audible as I had two more circuits that went unexecuted…
Mosey back to the shopping center and over to the stairwells near the yoga studio.
WAVE 2: Stair Circuit · Partner up. P1 does called exercise while P2 runs the circuit · RD1: Glute Bridges, Bunny Hops up the stairs, across the level, Burpee x 1 and then back down. Flapjack. · RD2: Monkey Humpers, Bunny Hops up the stairs, across the level, Burpee x 2 and then back down. Flapjack.
Mosey back to launch.
Lucky for Tuna, little hand hit 6:15 before we could round out the workout with extra burpees.
Time. YHC with the takeout prayer.