Face Toupee

Face Toupee

It’s Movember. Which means you have no excuse for being beardless. I realize that some of you cannot grow a beard for genetic reasons (you have my pity), while others are oppressed by stifling policies restricting beards in their professional environments. But it is Movember now …the one month in the entire year when you can say to your employer, “It’s for a good cause,” and they can’t do anything about it for fear of the ACLU and other agencies ambitious about protecting the rights of downtrodden peoples. So grow a grand and glorious beard this month brothers! If you are beardedly challenged procure a face toupee. Do whatever must be done, but don’t miss this once in a lifetime (and by “lifetime” of course I mean annual) opportunity to Beard-It-Up!

Exercising in the A.M.

Jog to COP location approx. 970 yards from meeting location of origin.

COP

SSH x 20 IC

Imperial Walker x 20 IC

Mtn Climbers x 10 IC

Peter Parkers x 10 IC

Parker Peters x 10 IC

Monkey Humpers x 15 IC

Run to that neighborhood with the hill, and – – – > 7’s (burpees at the top, sumo jump squats at the bottom).

Run back to the COP location for Russian Twists (x20 IC) and Knee-ups (x15 IC).

Run to courtyard for Dips & Derkins (both x 10 IC) …& repeato.

While in courtyard also accomplish some jump-ups (x 20 OYO) …& repeato.

Run to the sports pitch for bear crawl to 50 YL and backwards run back to goal line; followed by crab walk to the 30 YL & backwards run to goal line; followed by 100 yard run 10 burpees & then backwards run to opposite goal line (reapto but Diamonds &  then Wide-Arm Merkins).

Jog to wall for 1 min of Balls-to-the-wall …and then do it for another minute.

Jog back to meeting point of origin and we’re done.

 

Moleskine:

We rise early to exercise and the mornings are getting brisk …and as we enter the winter months your face will thank you for growing a nice warm beard.

Also …where is Arena (formerly know as “Wabbit”) these days???

By The Numbers

Conditions

  • The super-moon shining brightly
  • 40ish temps, no rain.
  • depressed numbers due to Big House opening day.

Pre-Thang

3 showed for this morning’s pre-party. Wild Turkey, Marlin, and YHC all loaded up a pack or vest with 15-25 lbs and started running. 2.4 miles then back to launch to allow for some post-run recovery and hydration. Quality conversation on the jog. We discussed how disappointing most of the astronomical phenomenon are given all the hype they enjoy.

  • Yesterday “Tomorrow is the SUPER moon, the closest the moon has EVER been to earth”
  • Today “Moon is maybe a little bigger; I was expecting an E.T on the bike background moon.”

Thang

The PAX were disclaimed and urged to give it their all, but to adjust and modify as needed. Warm-up included; Warm-up lap, 10 Slow Windmill; 10 Slow Merkin; 10 Slow Prying Squats.

Partner Work

Grab a partner, similar bell size. 3 rounds of each exercise below.

Resistance Bell Merkins
  • P1: Hands on Overturned Bells, 8 Merkins
  • P2: Apply pressure to upper back to ensure the 8 reps are hard and the 8th rep is near muscle failure.
  • Switch and Repeat for 3 rounds
  • 30 swings in between each couplet
Double Squats with Core
  • P1: Rack both bells, 12 Deep Squats
  • P2: LBCs until P1 is done.
  • Switch and Repeat for 3 rounds
  • 30 swings in between each couplet (no swings after the last one)

SSST

  • Get into a semi-circle for instructions and throw on some music.
  • Secret Service Snatch Test: 10 minutes of continuous kettle bell snatch. You may switch hands as often as you want; if you need a break, set the bell down but at least one hand must remain on the bell the whole time.

    Secret Service Snatch Test (SSST): is a test allegedly used as a weed out exercise for candidates of the Secret Service. There’s not a lot to confirm whether this is actually the case. I guess that stands to reason since secrets are kind of their thing over there. The SSST is a ten minute sprint for the heart, lungs, hamstrings, grip, and mind. Men’s weight~53lb, Lady’s weight~35lb

Partner Work

Grab a different partner, bell size does not matter this time. 3 rounds of each exercise below.

Upper Complex
  • P1: Laying Extended Tricep Extensions, 10 reps
  • P2: Pull-ups.
  • Switch and Repeat for 3 rounds
  • 15 knuckle merkins between each couplet

And finito. Count, Name.

Moleskin

Reflections

During the laborious pre-ruck, YHC’s hope for a smallish even number of PAX was proclaimed to Wild Turkey. Sometimes small numbers are better suited to particular wienke’s. Today was no exception. 6 was perfect. The first half of the workout was predominantly “big muscle” strength work (get dem gainz). The second portion of the show was the SSST; a challenging 10 minutes of willing yourself to the next rep, and ignoring the pain in your hamstrings and lower back. Pre-F3 YHC was into measuring things a lot when exercising (ahem… measuring efforts, stay with me). When you exercise alone, it’s always you vs you, so it helps to measure so you have something to compete again. One of the great things about F3 is the ability to compete against others in things that are not always easy to measure. (not everyone just runs). The SSST is a pretty easy one to measure in theory, but counting reps can be a challenge when you are pushing yourself, and you are up past a 100 (YHC struggles with big numbers apparently). So today, in a mostly failed effort to bring back some of YHC’s old measurement tricks, the ole dilapidated iPhone 5 was brought out of retirement to provide video evidence. Q-fail, the phone decided it had enough after about 6 minutes of recording… so all the numbers here are based on the first 5 minutes and 53 seconds:

Breakdown

  • Wild Turkey (WT) (40lb) Strong effort. Slower reps, with very little rest. 78 reps in the first 5:53
  • Voodoo (V) (53lb) So consistent. 20 rep opener in the first minute, then 10 reps per minute, on the minute after that. Very consistent. 70 reps in the first 5:53
  • Argonaut (A) (53lb) All over the place. Fast reps, but lots of recovery time. 98 reps in the first 5:53
  • Mighty Mite (MM) (45lb) Large chunks of fast reps, with plenty of recovery time. 83 reps in the first 5:53
  • Frehley’s Comet (FC) (35lb) Much respect. Added some diversity in his reps, some high-pull and cleans in the mix to break it up some. #modify. For purposes of SSST, snatches and cleans were counted, but not high pull. 71 reps in the first 5:53.
  • Marlin (M) (45lb) Another respect-able effort here. Inconsistent rep-scheme (much like YHC) but kept pushing. 74 reps in the first 5:53.

(Please comment below if numbers are off).

By the Numbers

The test is a hard one. Based on the rep attrition trends in the first five minutes and 52 seconds, everyone would be between ~110 and ~160 reps. According to some random, non-authoritative website: * 150 gets a good sweat rolling, and a score of 200 is where we start feeling some real pain. 250 repetitions places you in the bleeding-from-the-eyeballs elite class. 275 is the record and is held by a recluse in Montana that is rarely seen.*
200 is 20 reps a minute. A quality rep for a KB snatch takes at least 2 full seconds to complete. So… to get to 20 reps a minute, one would need to go 10 reps each arm, no rest at speedy reps. Then 20 seconds of recovery. Or slow the reps down and do one rep every 3 seconds. That takes you to 200. Yikes. The SSST will roll around to the Foxhole again in 2-3 months, so practice up, and YHC will ensure the video coverage doesn’t F up again.

Final Thoughts

While this BB focused mainly on the SSST, YHC is getting a visit from Uncle DOMS (delayed onset muscle soreness) due to all of weinke this morning. Back, Shoulders, Neck, Arms, Chest… etc. Build those broken fibers back stronger. Honor to lead you guys, #tclaps on the strong effort.

Argo Out.

Fast Twitch Double Anvil

Scratch 297 and go 298 for number of pre-alarm awakenings from YHC’s 6 year old son.  Love that little guy with all my heart.  I always remember that there will be a day when he won’t need me nearly as much.  If he needs to jump in bed to feel safe next to his dad, then jump on in, son.  Pulled into SCMS as the first FT arrival with Utah.  At least we had each other.  A few more cars pulled in and we formed a group of 11, counting the QIC.  Veteran crew heard the short-version disclaimer and off we went.

Thang

7/10 mile mosey to Davey Park.

COP

SSH x 10 IC

IW x 10 IC

Merkin x 10 IC

Mountain Climber x 10 IC

Continue south on 51 to Entrance 1 of Calvary.  To the Pavilion.  8/10 mile from Davey.

The Anvil

  1. Bench Set at Pavilion: 10 Jump Up or Step Up/10 Dip/10 Derkin.  Run to top of Entrance 2.
  2. 20 Jump Squat at Entrance 2.  Run to bottom of Entrance 3 at Rae.
  3. 10 Hand-Release Burpee.  Run to top of Entrance 4.
  4. 20 Carolina Dry Dock.  Run back to Pavilion.

Repetition 1 done as a group.  Approximately 1.2 mile total length.

Repetition 2: ALL YOU GOT (AYG)

Repeat Bench Set to regroup.

Mosey north on 51 to Davey Park Entrance.  PAX-called Mary.

Continue mosey to SCMS.  3 minutes of parking lot laps.

COT

Moleskin

4th Q in 6 posts.  Sometimes it ends up working out that way.  Read a NY Times article entitled, ‘How Much Suffering Can you Take (11/6/2016),’ about the Quintuple Anvil Triathlon-five Ironman-length races in 5 days.  That’s over 703 miles total.  Each time you finish an IM you bang the anvil with a hammer.  It was completed in confined loops: 30 laps in a section of lake, 101 laps of a 5+ mile bike loop, and 75 laps of approx 2 mile run loop.  Course nicknamed the “squirrel cage.”  Sound like fun?

Had been thinking of a longer circuit to run repeats on at Fast Twitch.  The 100-acre Calvary campus provides the perfect venue.  Hence, the Anvil circuit.  Yes, YHC stole the name from the above-mentioned article.  And we ran it at the Anvil AO, so there’s that too.  Today we ran it twice: Double Anvil.  At approximately 1.15 miles, it can be run in about 10-12 minutes.  The idea was to run it together once and then twice, consecutively, at AYG pace.  We probably could not have got the whole group through round 3 due to time.

This would be a great circuit to run with a time limit.  Based on today, most men should be able to get 4-6 reps in 60 minutes, depending on fitness level and speed, of course.  60-minute Sextuplet Anvil Challenge, anyone?  Will resurface when the opportunity arises.  By the way, Dolph Hock IV, a former military sniper, won the one-per-day division in 74 hours 54 minutes 17 seconds.  Quite an accomplishment.

Pop Tart was at Rebel Yell a few weeks ago and asked for clarification regarding a called exercise.  YHC on Q.  He asked, “Did he say burpees?”  Negative.  Merkins were called, but YHC will always take requests that are better ideas than his own.  Today he again needed clarification when H-R burpees were called.  No, Pop Tart, merkins were not called.  Good try.

Joker and Alf out front on the AYG Anvil circuit.  Strong work men.  The rest of the group pushed hard through a total of 5.7 miles.  A far cry from 703, but it was about the idea, not the duration and length.  Great job this morning.  That workout wore YHC out.  A couple Q fails to note: COP done in close proximity and YHC qualified it as “intimate.”  Not received well.  YHC pointed out the Supermoon at Calvary upon arrival.  Joker quick to return to the intimate comment.  Lesson learned.  Please note, though, that the moon will not shine that bright for another 48 years. Well worth a moment’s pause to catch a good glimpse.  Anyway, the return run hurt more than it should have.  Thankful for the opportunity and the ability to lead this group of men today at Fast Twitch.  T-claps to Hannibal for the takeout.

Announcements

South Charlotte Christmas Party 12/02/2016 at Firethorne CC.  Preblast and sign up HERE

Operation Sweet Tooth to benefit Alexander Youth Network.  Read the preblast HERE

01/07/2017 Joe Davis Run for Recovery in Fort Mill.  Proceeds to Keystone Substance Abuse Center in Rock Hill, SC.  Great race, greater cause.  Organized by Rock Thrill’s family, in memory of his brother, Joe Davis, who died of an accidental overdose.  Register HERE.

 

Bucket o’ Pain

The moon was big, almost full and orange, a site FNG was ready to roll, and Kirk was nowhere to be found. Swiper asked for clarification: “So, we’re going to run to HT and then stay there?” Yes, exactly. Let’s go.

The Thang

  • Run the modified HT mile, going ATW to Colony, then right, and right into the shopping center. About 0.87 miles point-to-point (#roundup)
  • Find Kirk jammin’ to N’Sync and staying warm in his sweet ES350. Lucky for him, we actually went where the PB said we would. Otherwise, it was Koko Fit for him.
  • Swiper grabs the first sheet out of the bucket. Announces exercise to the now-5 other Pax in attendance.
  • Run to the entrance to the high-end pizza joint (#notPapaJohns). Complete 10 reps of the exercise OYO.
  • Run back to the bucket. Rabbits continue with more of the same exercise until the 6 arrives.
  • Someone else grabs another paper. Rinse and repeat, but running to the entrance of Maria (Maria) Bonita, with 15 reps.
  • Rinse and repeat, running to the entrance of HT, with 20 reps.
  • Rinse and repeat, starting again at Brooklyn with 10 reps
  • Kept it up until 6:07 in the a.m., then sprinted 0.87 miles back
  • 3.7 miles total. Somewhere around 300 reps of various exercises – arms, legs, abs, all of it.

Moleskin

  • Kirk took great issue on the Twittersphere with YHC’s questioning of the HT “mile,” then skipped it entirely. Odd approach. He did run it post-workout, to get back to the ES, so he gets partial credit for the workout.
  • Welcome to site FNG MAD. Said he’s been posting at other A51 workouts, but wants to work on his running, so chose SOFAWIB today. Smart move, brother. Keep up the strong work.
  • One Eye clarified for YHC how the HT, and other SOFAWIB miles, really works. Apparently there’s some out-and-back, pole-dancing, tip-your-waitress component to it. Today, we just ran to a point (keepin it simple).
  • Great to work out with Run Stopper again. Fastest burpees in F3 Nation (body designed for it)
  • If anyone’s unsure what to get Kirk for Christmas, just stop by the Mole Hole.
  • In other news, Swiper went way off-trail and did not brush his teeth before posting (based on what he said – YHC absolutely, positively did not verify this)
  • Things you only know if you get up really early in the morning: HT sells newspapers by the dozen, but also receives a single, plastic-wrapped paper on its ‘doorstep’ (bathroom reading?). And the night watchman at Koko Fit Club gets to use the elliptical machines all he wants.
  • Thanks to RT for the take-out. Remember to bring turkeys or $10 for the CRM collection, and sign up for the Joe Davis 5K and/or 10K recovery run happening early January.

Men of Area 51 and SOB/Indianland – OPERATION SWEET TOOTH Toy and Supply Drive – All Hands On Deck

F3 Men of Area51 and SOB land (together known as “F3 South Charlotte”) – WE WILL ANSWER.

Operation Sweet Tooth (“OST”) is in full gear and we need your help.

The Mission:  Keep 8-year old Sweet Tooth’s memory alive.  Let her parents, Olive (F3 Nation) and Jager (FiA Nation), know that she lives on in the Hearts of the PAX through their own for the Charlotte community.

The Reason:  Our brother Olive shared his story with us earlier this year.  Read it here….or here.

The Need:  1) Toys for children of all ages, and 2) Everyday living supplies.

With Olive’s endorsement, F3 South Charlotte have chosen the Alexander Youth Network as very deserving recipients for our holiday season toy and supply drive. Alexander Youth Network (“AYN”) provides quality professional treatment to children with serious emotional and behavioral problems. We deliver an effective and efficient array of services, enabling children and their families to exercise self-determination, achieve their potential, and become positive contributors to society.

THE ACTION (ALL OF US):

  1. Each of the below South Charlotte AOs will designate a OST Toy Drive Lead AND Toy Delivery Lead.
  2. PAX will collect new toys, games, activity books, and hygiene items for children of all ages. The children who come to AYN are often in need of basic items such as toiletries, shoes and undergarments, to name just a few. AYN rely on the generosity of in-kind donors to ensure that each child has the clothing, supplies and personal items he/she needs in order to heal and realize their fullest potential. A brief list of current priority items can be found below. Please contact volunteer coordinator Ashley Nieves at anieves@alexanderyouthnetwork.org or 704.227.9115 for additional information on how to give.
    1. New clothing (pants, shirts, jackets)
    2. New undergarments (cotton sports bras or bra tops, camisoles, underwear)
    3. New swim suits
    4. New shoes (Velcro laces highly preferred)
    5. Pillow pets (new preferred, used for therapeutic purposes)
    6. Personal Hygiene Items (deodorant, toothbrushes, toothpaste, shampoo, conditioner)
    7. Art & School Supplies
    8. Educational Books (1st – 5th grade levels)
    9. New Blankets & Bed Linens
    10. MP3 Players & Headphones
  3. Bring the toys you collected to the F3 South Charlotte Christmas Party on Friday, December 2, 2016. OR, if for some elaborate excuse you can’t attend, return to your respective AO and turn in your donations to your AO’s OST Toy Drive lead.
  4. Toy Delivery Leads shall collect the donated toys and supplies and arrange for Operation Drop-Ship to AYN on Monday, December 5, 2016. All PAX are encouraged to post – to let our numbers count for something – and show Olive, Jager, and those children in need to see Strength in Numbers and Unity in Strength.

The Facts:

For Loved Ones.

For Families.

For Children.

For Peace.

For Strength.

In Cadence.

Ready?

Begin.

#SERVE #OperationSweetTooth #HIM

F3 SOB Resource: SOB SAR (Search and Rescue)

For some PAX the holiday season brings celebration with family and loved ones, while for others, the holidays just increase the stress, fear, and anxiety that is a by-product of a struggle that they are facing.

Therefore, I wanted to remind everyone that the F3 SOB Search and Rescue (“SAR”) program is available to help.

For those facing the battle, just a reminder that you are not alone and to encourage you to reach out for help.

For those not in a struggle, who are experiencing a peaceful season, be vigilant in your search.

As the SOB SAR Q I can be reached at (704) 621-2552, via email stevendecillis@gmail.com, or by private message on Slack or Twitter.

Supporting a PAX may be just listening, providing some advice, or connecting a PAX with another person who can help.

The goal of the SAR is to use whatever means necessary to deliver the aid to the PAX in trouble. Simply put, that is the goal of this program.

SOFAWIB PB: Apparently / Buckets o’ Pain

So, last week’s PB motivated YHC to skip his weekly #crunchybabycrack of Ring Run, and instead post much closer to home at the wildly popular SOFAWIB.

And apparently, when you show up at SOFAWIB and increase the attendance by 25%, you get invited to Q the following week.

And apparently, you’re required to write a pre-blast, or Swiper hijacks your Q. So here I am.

  • Run the HT “mile,” keeping these SOFA nutjobs honest on what a mile is (hint: it’s not 0.67 miles).
  • One Eye or Cold Cuts (really anyone other than Kirk) grabs the first sheet out of the orange, paint-splattered Home Depot bucket. Use approved “outside voice” to announce exercise to the dozens of other Pax in attendance.
  • Run to the entrance to the high-end pizza joint (#notPapaJohns). Complete 10 reps of the exercise OYO.
  • Run back to the bucket. Rabbits continue with more of the same exercise until the 6 arrives.
  • Someone else grabs another paper. Rinse and repeat, but running to the entrance of Maria (Maria) Bonita, with 15 reps.
  • Rinse and repeat, running to the entrance of HT, with 20 reps.
  • Rinse and repeat, starting again at Brooklyn with 10 reps
  • Keep it up until we run out of paper (not likely), Sundancer passes out, or it’s 6:08 in the a.m.

0530 under the light of the SUPERMOON, @ Ye Olde Providence Elementary by the Marsh.

 

 

 

The Big House – Today’s Episode: The Start of Something Big…or…We Were Nearly Arrested

And with the newly minted Shovel Flag planted, 30 SOBs and A51s were booked & arraigned on charges at The Big House…SOBs/A51’s westernmost AO.  30…that’s a lot of cats to herd.

….but NOT before three of Pineville’s Finest exited the station (with a Police Car pulling up to a halt) suspiciously asking us what we thought we were doing here in their visitors lot.  FF through 10 uncomfortable seconds of “Oh, Sh*t we’re all getting arrested,” YHC managed to pull himself together in the nick of time to remind our esteemed officers that YHC had received clearance from the Chief of Police on more than one occasion, and was happy to produce emails as recent as Saturday for proof.  No such papers were needed, and they happily let us get on with it, remarking that YHC could do their share of called exercises.  Yes sirs.

COP:
Thorough disclaimer given FNGs present, we went on a leisurely lap around the baseball park – warm up lap was approximately .5 miles from the launch point….a helpful scenic tour & appropriate warm up for the temps. Plank up & wait for the 6…or listen to Fire Hazard talk about his feelings.

Everyone here?  Let’s begin.

SSHx30
Merkx5
IWx20
Merkx10
LSSx20
Merkx15

The Thang:
Partner Up, Mosey to Tree Farm

Partner 1 – Run to first half, 30 LBCs, run back & tag Partner 2
Partner 2 – CDDs until Partner 1 returns
Partner 2 – Run to first half, 30 LBCs, run back & tag Partner 1
Partner 1 – CDDs until Partner 1 returns
PAX plank up until all are finished.

Partner 1 – Run to second half, 15 boxcutters, run back & tag Partner 2
Partner 2 – Floyd Mayweathers until Partner 1 returns
Partner 2 – Run to second half, 15 boxcutters, run back
Partner 1 – Floyd Mayweathers until Partner 2 returns
Mosey to brick dugout, grab some wall.

People’s chair with arm raises up to 100, stop for a 10 count (thank you Outback)

Recovery lap around the parking lots, mosey over to the main baseball field, plank up & wait for the 6 to roll in.  Hold a plank and lower to 6 in.  Mumblechatter suggested it felt more like one inch.  Don’t feel bad, brother.

Grab some concrete-scape for some low, slow dips (that’s DIPS, Kirby…DIPS)

Partner 1 – Low, Slow Dips
Partner 2 – Lap around the large baseball field (.36 miles…we did it twice, which Ickey Shuffle did not approve of)
Flapjack x2, Plank up when complete
Mosey to parking lot, PAX line up on end of parking lot side.

LBCs, Flutters, Dolleys x15 each set. Mosey back to launch point.

Fin.

COT:  
COT had your usual announcements, name-o-rama, including the naming of our three Pinevillian FNGs:

  • Welcome Brendan, who had heard of F3 and lives in YHC’s neighborhood.  Upon learning that Brendan was from the Bahamas, though he moved down w/his M from Jersey most recently.  Nevermind that…Banana Boat it is.  There is no finer suntan spray.  Strong work out there today, BB.
  • Meet Jose, Cheddar’s neighbor, who has 2 kids and 3 stepkids who thought he was a tough guy walking into his virgin F3 post, but admitted a certain lack of preparedness for what was waiting for him at TBH.  Not to worry Brother, we’ve all been there.  At the suggestion of naming him Brady Bunch, and not wanting to step on our Mr. Brady’s tiaaats (as Spackler would say), the PAX pivoted quickly and mumbled “Alice.”  Brady Bunch reference authenticated.  Welcome aboard, Alice.
  • Welcome Ed, a Syracuse Orangeman transplant who was tricked into posting at an F3 workout w/o any prior experience but was looking to get pushed anyhow.  Father of two, husband to one (that she knows of, anyway), and whose favorite movie is Patton.  Naturally this led to several military names being passed around the table for consumption until the PAX landed on Private Benjamin, an ode to an 80s Goldie Hawn movie where she joins The U.S. Army after being tricked into enlisting because, per Wikipedia, a military life will provide the “family” she seeks…also hearing that service is glamorous, comparing it to a spa day.  Welcome, Ed.  This morning was anything but a spa day.  Glad to have you reporting for duty, Pvt. Benjamin.

Observations

  • Welcome back #Kotters to Front Line (an actual vet and GoRuck alum) and One and Done (uber-marathoner, if not ultra), also neighbors of YHC who finally ran out of excuses once “the drive” was removed from the list.  Glad to have you back, boys.
  • Triple 7 never ceases to amaze me.  Tremendous Respect for pushing through.
  • Strong work by Big Papi in the gloom this am.  From the Slack chatter, it’s clear he’s an SOB himself.  And the F3 region too.  Thanks for the Partner up on the CDDs and Floyd Mayweathers, once I was able to locate you.
  • White Collar is putting the wheels on the bus!  I saw The Fight throughout the am….way to push through.  Same Tclaps go to Toolbag and Tag-a-long who I am seeing more frequently. Good push men.
  • Thin Mint – One of the toughest workouts I’d ever posted at was a Thin Mint special.  Hope we could return the favor out here, Brotha.
  • Slim Fast, Drano, Jello and Booyah making the commute from A51 territory into Pahnvylle.  Thank’ya kindly for stoppin’ by.
  • Mr. Bean gets the Form Critic’s Choice Award for calling out YHC on poor CDD and LBC form. He and Strawberry also get the Leave No Man Behind Award for keeping a close eye on the 6. Solid work.
  • Utah and Kirby – been a while in the gloom fellas.  Strong work out there.  Kirby – will be looking for you to make your work commute in future weeks as well.
  • Tramp Stamp has turned a corner.  He will be leading workouts before long…even ones in his own area code/state (he lives in University Area but loves the A51/SOBs)
  • General and Udder seemed to be a little closer to the ground during 6 in. planks.  No judgment here, boys.

Announcements:
Joe Davis Run, 1/7/2017– F3 is involved because our brother, Rock Thrill, lost his brother to addiction and this race was founded in order to raise awareness about the effects of addiction.  Read all about it at the link. Also, if/when you sign up…make sure you sign up for the 10K.  You call can do it.

F3 South Charlotte Christmas Party, 12/2/2016 – Sign up, or Mr. Bean loses his house on the $$ that he fronted to book the party.  As an FYI, Christmas party toy drive goes to benefit Operation Sweet Tooth – As most of you know F3 Olive’s daughter died suddenly about 6 months ago. He is from Isotope. Operation Sweet Tooth is a non-profit organization created to honor her memory by bringing joy to other kids. We are pushing a drive for donations of toys for Operation Sweet Tooth to benefit Alexander Youth Network. Specific details to follow regarding what to donate.

We’re looking for Qs at The Big House in February and March already.  Let Cheddar and I know and we’ll get you on the roster.

Thanks to Slim Fast for the close-out.  It was an honor to lead this morning.

#Preblast – The Long and the Longer of it

Winding down on less than 4 weeks to go until the Kiawah Marathon and Half-Marathon, this Preblast will be required reading if you don’t want to feel lost on Tuesday morning in Ballantyne.  The long and the short of it, we’ll be running.  A lot.  But we’ll have some good 2ndF along the way to go with the 1st F.  Stay late for some 3rd F.

The THANG:

  • 0430 – Early birds advance on 30minutes of Easy running and 20 minutes of Threshold pace.  Sound off in the #Kiawah Slack channel or DM @Bratwurst_f3 if you’re going to make this so we know to wait for you.  We’ll be heading off campus.
  • 0515 – Regular start from the Vine.  Mosey down “unescorted by the Q” to the 4 way Intersection of Brixham Hill and Ballantyne Corporate by the new Sara’s Y.  Early birds will be there by 0520.
  • 0520 – All of the PAX set out for 30minutes of Easy running.  #StayTogether #2ndFPace
  • 0550 – 20 Minute Threshold Pace run ending at the 4 way Intersection of Brixham Hill and Ballantyne Corporate by the new Sara’s Y.
  • 0610 – Head to COT at the Vine
  • 0615 – COT
  • 0630 – 3rdF at Einstein Bros Bagels.

For more details on your Threshold Pace, check the following Instructions and Calculator.

Last Minute Change

8 men jumped out of bed to start their weekend off at Ascent/Olympus. It was a cool morning so we got right after to get warmed up:

Disclaimer/COP:

SSH x 20 IC
IW x 20 IC
Mtn.Climbers x 15 IC

YHC had planned out a weinke Fri. evening, but on Saturday morning had a last minute change of plans and decided to bring out the KB Murph Challenge(rep reductions from original version to adhere to the moderate site that is Ascent/Olympus):

1 Mile Run(Harris Teeter Mile: 1/2 Mile out and back)
x30 KB Snatch(15R/15L)
x60 Lawnmowers(30R/30L)
x40 Two-Hand KB Press
x100 Two-Hand KB Swing
x30 KB Cleans(15R/15L)
1 Mile Run(Harris Teeter Mile)

Leave KB’s and mosey to basketball court, partner up:
P1 runs to median at other end of parking lot for x10 CDD’s
P2 runs to playground for x10 pull ups
both partners meet back at court and perform x5 hand slap merkins, flapjack
2 rounds completed

Head back to launch point for Mary

Pax choice: Included LBC’s, Protractor, Flutters, Rosalita, etc.

That’s it, we’re done

Moleskin:

Awesome work on Saturday men. Thanks for allowing me to put in the KB murph, just like to honor veterans when the chance comes up. I’m not sure if anyone would’ve liked the original plan any better. I think we can all agree the second mile is much tougher after all that bell work. YHC had not been out to the site in two weeks so I definitely was glad to get back out and also see some guys I hadn’t seen in awhile. Great to have Jail break out to the site as well. Thanks for the opportunity to lead!

Gullah

Announcements:

Christmas Party 12/2 at Firethorne Country Club
Joe Davis Run 1/7-even if you can’t make the run, please sign up as a donation to a great cause

Thanks to Pele for taking us out

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