12 men stepped into the best lit middle school parking lot in SCLT on an uncertain morning to keep moving forward. An even dozen is a great number for the first 2 F’s and we embarked into the darkness for some old school favorites:
Mosey to track for a moving COP
Half a lap and an exercise, rinse and repeat (like an old school Harley workout) – ran a full mile and did SSH, IW, Squats, Mtn Climbers, Lunges, Flutter, Freddy Mercury
Pair up for some laps and exercise – P1 runs while P2 exercises – 2 rounds with merkins and squats
Mosey to the baseball bleachers for stations
10 merkins, 10 supine pull-ups and 20 step ups – 2 times through
Mosey to the Semi-Gloss Shack for some People’s Chair with Block Presses (yes there are still some blocks at DV)
To the bottom of the dark, uneven hill by the parking lot for 7s – burpees at top and squats at bottom
Bear crawl to top of hill
Finished the last 90 seconds with some Flutters and Rosalita
Moleskine:
1) Runstopper needs a sign to answer the questions about Ninja Turtle – must have heard him answer the same questions 3x during the moving COP. Good news is that NT is doing well and close to the starting point of the BRR in southern VA – really amazing to think about that hike
2) Joker’s Wolly Vest has a broken zipper. When he warmed up and took it off he had to slip it off like a dress. Think he should add a new one to his Christmas list.
3) Even during the workout Semigloss wants to go to the john – taking up the position closet to the bathroom door for People’s Chair
4) Dollywood and Ringer pairing up on the exercise and a lap left the rest of us in the dust – young legs
5) YHC has had the privilege to lead 2 workouts this week and has been taking inspiration from things I remember from the 4+ years I’ve been involved in F3. Certainly something I’m thankful for as we head into the holiday season.
Announcements:
Soccer Arms Cup coming up – players and spectators welcome.
Holiday Party sign up
YHC tweeted out that today would have been my brother’s 39th birthday, which provided inspiration for today’s beatdown. 12 men followed YHC after hearing the disclaimer.
Thang
4/10 mile fast mosey around the campus to the end of the lot near Entrance 2.
COP
SSH x 10 IC
IW x 10 IC
Merkin x 39 Civilian Cadence. Pause at 34, the age my bro passed. Finish with 5 more to get to age he would be today
Short mosey to rock pile. Grab a lifting rock and carry it to lot directly above.
Rock Set
Thruster x 10 OYO/Straight Arm Raise x 10 OYO/5 Rockees
Run to CHAMPS sports pavilion.
Bench Set
15 Jump up/Step up/15 dip/15 derkin
Run to basketball goal closest to launch lot.
10 Double-Merkin Hand-Release Buprees OYO
Run to picnic tables near the entrance of the church near launch lot
20 Incline Merkins/20 Jump Squats
Run back to rocks. Plank series to regroup.
Repeat Circuit AYG
Mary
Flutter x 10 IC/Hold/Heels to Heaven x 10 IC/Hold/Dolly x 10 IC
Repeat Rock Set. Return Rock and continue through the Pavilion Stop Bench Set, Basketball goal Burpee stop, and Picnic area stop. As a group.
Mosey to closest parking lot.
Plank at light. 10 Merkin IC. Hold plank. AYG to next stoplight. Approx 80 yards. Repeat x 2. Plank series before #2 and #3 with plank start. Mosey to launch lot.
COT
Moleskin
My brother, Eric J. Carlson, took his own life 03/09/2012. He was 34 years old. Eric battled opioid addiction for 10 years. He went to a 30-day rehab and cleaned himself up approximately halfway through the 10-year stretch. In rehab, another addict told him about Clonipine, an anti-anxiety drug that could be abused to mimic the effects of opioids when used with alcohol. Clonipine is typically prescribed for short-term treatment of severe anxiety. Eric was on the drug for over 5 years. After rehab he abstained from alcohol for a short time. Then he started drinking more and more. He also began to use other illicit drugs. Things continued to get worse. Maintaining employment was difficult. He and his wife divorced. He continued the abuse. Two DWI’s happened. A few car accidents. My family and I maintained a relationship as best we could. Addicts try to hide from accountability. They do not want your advice on what they should be doing. If you are judgmental, they will likely push back, using whatever means necessary to accomplish the goal at hand. The goal is typically to maintain the lifestyle that is killing them. This certainly was the case with my brother. The last 2 years were extremely difficult. Watching someone you love and grew up with destroy their life is not easy. We held onto the hope that he would fully internalize having a problem that he needed help with. We encouraged him to get that help. He outwardly refused the problem existed and, subsequently, refused the help being offered and encouraged. Eric lost hope for himself and executed the suicide in his apartment. No note.
Hate to say it, but I had been waiting for a phone call with bad news for the previous 2 years. Death by car accident, slip and fall while intoxicated, overdose, arrested for vehicular manslaughter, etc. A very hard part of this process was not being able to help in a meaningful way that brought about positive change. Maddening, actually. I did not think he would take his own life.
During the workout, another PAX shared that the workout and message was close to his heart for he had lost a dear friend and also his father-in-law to suicide. Approximately 42,000 Americans complete a suicide each year. The majority are middle-age caucasian males. My brother was alone when he died. Friends did not know how to help. He marginalized family relations to suit his needs. He hung with people who were in trouble as well. There were many who wanted to help and tried hard. You simply cannot force a grown person to do anything they do not want to do unless you incarcerate them. We were getting close to that point.
I listened to a recovering addict speak after the Joe Davis Run for Recovery last year. He talked of the importance of admitting the problem exists and seeking the help needed. He had reached the edge and had clawed his way back. My brother did not, but I could imagine him standing there. If only he could have gone for treatment.
So, on his birthday today, I remember him. I remember the fond memories that I carry close to my heart. Fishing, camping, boating, snowmobiling and adventuring in the Adirondacks, where he lived as an innkeeper before things started to go downhill. These memories I push in front of the ones during the final 2 years.
The mission of F3 is plant, grow, and serve small workout groups for the invigoration of male community leadership.
How can we be leaders in our community around the issues of addiction and suicide?
Support those around you. Friends, family, neighbors, etc. Be there for those in your life that need you. Encourage people. Be that positive influence.
Register for the Joe Davis Run for Recovery 01/07/2017. This race has raised almost $100K for Keystone Substance Abuse Services in Rock Hill, SC. Encourage your friends to register as well. Many addicts don’t get help because they think they cannot afford to do so. Supporting this event can literally save a life. Register HERE
Great work out there today men. Thankful to have the opportunity to lead. Thankful for F3.
Announcements
Sign up for the South Charlotte Christmas party. Sign up ends 11/18. It will be a great time for Fellowship.
Posted on behalf of Das Boot
11 PAX survived the Apocalypse of Election Day 2016 and these Bad Hombres and Deplorables showed up for a VQ. YHC looked for a political theme in the Event, but the PAX was grateful that the search was futile.
The THANG:
A short run around the parking lot and then on to the COP:
Mosey to the long school driveway along Crane for running/exercise stations. PAX started at one light with a set of exercises, ran to the next and did the same exercise, and the same twice more to the next lights, and then back at each light to the starting point, for a total 7 sets of an exercise. This was done for each of the three moves below.
The PAX then moseyed around back to the middle school drop-off area to do spend some time loving the curb.
Same moves and pattern, repeated for Merkin x 15, then Merkin x 10. Finish with 20 old-fashioned Merkins.
Drop-off shuffle fun continued with Carolina Dry Docks
Repeat pattern for Dry Docks x 15 on each side and x 20 on each side.
With time running short, PAX took the mosey back to the base to finish the morning off with a two-round Howling Monkey.
The MOLESKIN:
The PAX is grateful for another day in which the sun rises and performed well on election-induced limited sleep and pundits’ hot air. YHC is grateful for a forgiving PAX and the opportunity to start off his day with dry mouth yelling a lot more than usual at the Event. As mentioned with other Events in the announcements, “If you can get here, you can get there.”
Announcements:
YHC looked forward to pushing things a bit with the workout – ‘cause that’s just what we do, right? Right! Here’s how:
Savasana/Devotional
Prelim:
Cat/Cow – 5B
Plank > Up Dog > Down Dog – WALK THE DOG > into Sun Salutation In Cadence 2X fully through, then 2X OYO Meet in Mountain.
The Main Thang:
High Lunge
Low Lunge, then add Quad stretch (not sure what the fancy name is)
Sun Salutations 2X OYO, Meet in Mountain
REPEAT 1&2 stepping up with LEFT foot
DEAD PIGEON: Hold for 10B, Flapjack 10B
Sun Salutations 2X OYO, meet in Mountain
PIGEON (modified) or DEER (both legs bent)
HOLD 10B > Sun Salutations 2X OYO
REPEATO Right Knee forward 10B
Double Pigeon (Firelog) 10B > FLAPJACK 10B
Reclining Bound Angle Pose while we revisit devotional message
Announcements:
You can get a decent Yoga block at Amazon for less than 10 bucks. Here’s a link, but there are other options. Wally probably has some, too. It’s about the same price as a super double mocha Frappuccino, but oh, so much better for you, so don’t put it off; just get it and start bringing it.
High Tide will be rolling out the ________ (insert macho-sounding Gumby-friendly word to replace “downpainment”) next week. Music will no doubt be first rate.
Moleskin:
Pigeon is my Everest. I’ve gotten better, but I’m still only at the first base camp. I hope the added challenge of this more advanced pose was fun to try and helpful.
Apologies for the music fail. I liked the new album on Prime, but didn’t know it was so short.
Thanks for posting, gents. I appreciate the opportunity to lead.
This is the day the LORD has made; let us rejoice and be glad in it.
– Psalm 118:24
Men started to gather while trying to stay warm on this cold morning. I stated we had 6 seconds left, when Fletch asked if I said 60 seconds. Before I could respond we were off. Mosey around drop off lane and then back around dirt track back to our bells. We picked up a couple Pax on the way. We had too many Pax to swing the bells, so grab your bell and we headed down in front of the church.
COP
20 x SSH
20 two hand swings OYO
10 x merkins
20 two handed swings OYO
20 x IW
Since a few of the men were using our warm up as a chance to get the phone number and set up a date with the guy next to them, I didn’t finish the warm up and we lined up along the curb. We ran the Triple Nickle from the front of the church up the hill to the road. Instead of 5 exercises at the top and bottom, we did 20 tricep extensions at the bottom and 20 merkins at top. 5 times. Alf quickly pointed out that the triple nickle is 5 reps of each exercise, but I was using my corrupt voting math. Plank to wait for the Pax to finish.
After the nickle, grab your bell for some bicep work on my cadence. 10 x full bicep extension, 10 x halfway down, 10 x halfway up. Run a lap. Repeat two more times except 15 x each rep.
Grab your bell and head back to the parking lot. Find some curb and on the ground for some more work on my count. 20 x incline merkin, 20 x dip. Repeat 3 times.
Over to the grass with your bell for 5 more minutes. 10 x American hammer, 10 x flutter with bell, 50 x LBC OYO, and 10 x can opener on each leg.
BOM
Moleskin:
Thanks for letting me lead Fletch and Harley. It has been a while since I posted at Skunkworks because I keep hurting my back everytime I swing a bell. I showed up still getting over a cold so hopefully everyone could understand me. I was told there is always a bunch of mumble chatter, so I wanted to make sure I got enough running in, while still working our upper bodies. I like my chicken legs just the way they are so I felt it wasn’t too early to start getting ready for pool season. We used some non-kettlebell methods to try and get swollen, so I hope the Pax enjoyed it. Stone Cold and I did catch quite a few guys too busy chatting and getting each others phone number, so we had to put an end to the warmup. Bulldog does a really good 10 count, especially when he is sitting there watching us planking at 6 inches. Apparently Alf’s favorite exercise is the merkin, and he is a strong supporter of adult entertainers protecting themselves at all times. Great to have Blackhawk come out for his first workout and thanks Sanka for bringing him out. Next time though, make sure your boy has a kettlebell. I think he ran back two times from the cars to the church looking for a kb.
Announcements:
F3 Christmas party on December 2. Sign up
Joe Davis run January.
Chattanooga launch this Saturday.
And make sure to vote.
The Thang
Finally Mother Nature caught up with the calendar and provided the first chill of the season. No matter for the PAX as they produced much heat and the sweat still flowed.
A Hairband Mile mosey led us to the COP where the stench in the air smelled like wet, moldy hay after lying in the August summer sun. Working out while not breathing is special gift:
SSH X 25
IW X 25
Hillbilly X 25
A PAX member arrived late so we celebrated with 10 Burpees OYO
Slow Windmills X 15
Mosey to the playground for:
Round 1: Dips, Derkins, and Donkey Kicks X 15
Round 2: Dips, Derkins, and Donkey Kicks X 20
Round 3: Step Ups, Squats, Mountain Climbers X 15
Round 4: Step Ups, Squats, Mountain Climbers X 20
Mosey to the road… ignoring a developing debate of whether the pieces of ground jutting out into and separating parking places are properly called islands or peninsulas, we sprinted down the road stopping at the islands/peninsulas for some fun:
Flutters X 30
Freddie Mercury’s X 30
Dolly X 30
LBCs X 40
Lunge walk to the hill for a groan-inducing round of 7: bear crawl down the hill, bomb jacks at the bottom, run uphill backwards and squats at the top. Followed quickly by a round of suicides on the soccer field. From the end line – turn-arounds at near penalty box, midfield, far penalty box and far end line. On each, 5 burpees OYO at the starting end line. With quads thoroughy smoked, the PAX did an Indian Run back to the parking lot. Circle up for a strong finish of Mary:
Rosalita X 25
2 rounds of the protractor
Russian twists X 25
Moleskin:
Once again, this PAX impressed me. Thrive has several 50+ and several ‘near 50’ PAX that regularly post. And their effort and work level regularly match those of men decades younger. Well done gentlemen!
Announcements: Twitterless Lamont has Q for Overdrive Friday, Joe Davis Run sign ups on-line, F3 Area 51 Christmas Party sign up available and will close soon.
Praise reports: the marriage of a brother and sister in-law of a PAX member has begun to reconcile. Turnpike who previously posted regularly at Thrive is starting a new job which should allow him to return to regular postings
Prayer requests: several PAX have parents facing serious health hurdles; today’s elections
T-Claps to Glass Joe for another great pre-run.
15 men took the wrong exit off the highway and found themselves in a middle school parking lot at 5:15 am. Runstopper should not wear those fluorescent tights within 100 yards of a school or he may end up on a registry. Efficient, but thorough, dislclaimer was given, and off we went.
Warmup yog to the entrance at Davie Park. Pause there for a cursory COP (SSH, IW, MC), then proceed down to the gate. Keep your hands visible so the cop in the giant, unmarked SUV doesn’t get alarmed.
Fastest mile in South Charlotte – down the driveway to the little baby loop in front of that building down there and back to the gate. Floor Slapper joined us here and narrowly avoided a long, cold, lonely run. Slow mosey up to the entrance to recover with Mary (recurring theme so I could catch my breath).
AYG from there to the traffic light at Rea. Mary recovery. AYG to the first entrance to Calvary on 51 (short but fast run).
Choose a lifting rock, then up to the nearby “Islands in the Stream” parking lot for 11s. 10 HR merkins on the other end of the parking lot (500 yards), back for 1 squat thruster with your rock. Continue with 9/2, 8/3, etc. This sucked a lot. From Strava, it looks like we ran just under 2 miles back and forth in that parking lot. It was a mental grinder. TL led Mary (awkwardly long) after he finished.
Return your rock, then AYG back to the entrance of Davie. Brief Mary interlude, then AYG up to the traffic light at the daycare. Quick breather to wait for the six, then AYG to the school entrance. Done. 5.5 miles.
Nice work by the guys on a cool morning. I had to design a workout where I wouldn’t get left behind, so lots of short segments and back and forth. Baracus joined us for (hopefully) his last real run before the marathon this weekend. Good luck, BA.
Announcements:
Sign up for the Christmas Party and Joe Davis Run.
And now for something a little different…
Grab the kettlebells and sandbags and let’s go on a field trip to the middle school track!
COP
SSH x 20 IC
IWs x 20 IC
kb or sb Curls x 10 IC
kb or sb tricep extensions x 10 IC
Left hand stagger merkin on bell/bag x 10 IC
Right hand stagger x 10 IC
and here comes Hoffa! 5 burpees OYO
Ok, partner up!
The THANG!
P1 does exercise (see below)
P2 runs lap
flapjack
The exercises:
If you have a sandbag: Hold bag to chest, throw it, pick it up, squat, repeat
If you have a kb: Lunge left, right squat while holding the bell.
Repeato 4x
Next
P1 does called exercise
P2 runs lap
flapjack
Exercises went something like this: Flutter press, thrusters, Louganis
Everyone pick up their heavy things and mosey back to the school!
I said mosey, why am I the first one there watching everyone walk?!
On the wall for peoples chair, every other person keep a bell. Pass to the right, 10 count, do this a few times then pass to the left 10 count, do this a few times.
6MOM
Rosalita (en espanol) x 20 IC
Backscratcher x 20 IC
A few other things I can’t remember
DONE!
So the sandbag exercise we did was based on the sandbag mile done at GORUCK selection a few weeks ago, yes they did it for a full mile.
Outside of that I figured it is good to keep guys on their toes by me planning more running than normal. #MissionAccomplished
Great work by everyone out there and always an honor to lead!
Aye!
Hair Band
Lots of high fives and off we go! (It’s getting cold, get over it.)
Warm-Up
Side straddle hops x 15
Imperial walkers x 15
Mountain Merkins x 20
Constigan Park
Corner 1 – 10 jump squats
Corner 2 – 20 merkins
Corner 3 – 30 Mountain climbers
Corner 4 – 40 Flutters
Top of the Ballantyne Village Parking Deck – Tabata
Round 1 – Man-maker merkins
Round 2 – Side shuffle
Round 3 – Bulgarian ball-busters (Bucky!)
Round 4 – Burpees
Exit the garage, bear crawl to stop sign run to Duckworth’s for progressive wall climbs. We finished up with a busted relay race and Mary.
Moleskine
Two years ago, I was not in a good place. After moving to Charlotte, I had exactly zero friends who lived in the city, rarely worked out (3 mi in 30 minutes!), and was dealing with the immense stress of a “reorganization” at work. In fact, I was so stressed out, I broke out in Shingles. (This is pretty rare for someone under 40.) When I went to the doctor’s to deal with the Shingles, I tipped the scales at 199 lbs. #Beefy
Fast forward two years, I work out 4/5 days a week, competed in a 5k, 10k, mud run and trail run. I’ve posted in Summerville, SC; New Orleans, LA; Atlanta, GA; Fort Mill, SC (Q), and even ran the Mothership three times. I’ve enjoyed two summer of F3 Dads and F3 Camp last year. I can run a sub 7 min mile and weigh in the low 170s. I’ve endured 1000 tweets advertising a “down PAINment”. (Let’s retire that phrase, please.) Plus, I’m site Q for Stonehenge (Saturday 6 AM). Best of all, I have dozens of new friends in the gloom. For this, I am so grateful. #ISI
Announcements
Christmas Party
Joe Davis Run
21 was a good year. At least that’s how most of us remember it. I recall pumping iron and a particularly awful exercise routine performed regularly with some meatheads of the New York variety. Alas I digress and we have a lot of work to pack into this 45 mins.
yhc arrived a tad bit early to foxhole AO, 5:00. Travel fail but WT and Argo were assembled and ready to pre run. Run completed and loogie rolls on up to deposit some iron. Sorry to hear about the shoulder. Heal fast brother. Fully disclaimed we take a lap around the parking lot.
Cop x 21
Around the worlds
Halos
Good mornings
Single arm deadlift
Single leg deadlift
Swing
take a lap
The thang – 21 again – exercises deconstructed 1 set = 3×7
Curls (curl to 90 degrees x 7, top down 90 degrees x 7, full range x 7)
Goblet squats (squat to 90 x 7, bottom up to 90 x 7, full range x 7)
Triceps extensions (extend to 90 degrees x 7, top down 90 degrees x7, full range x 7)
Lunge Forward x 7, back x 7, double lunge front/back x 7 (both sides)
Clean x 7, press x 7, clean and press x 7 (both sides)
2 handed squat n press … (full squat x 7, overhead press x 7, full squat/press x 7)
Single shoulder press (racked position to 90 degrees x 7, top down to 90 degrees x 7, full range x 7 – both sides)
Sit and press (sit-up x 7, sitting overhead press x 7, full range x 7)
Lap around parking lot
Completed 2 full sets.
nmm: yhc has never been to foxhole. What better way to make sure I check out one of soblands finest AO’s. Q it. Program note: if you haven’t q’d lately get on a schedule. There are lots of open spaces and you will be better for it. Better yet. Q somewhere you don’t frequent. That’s a good way to get to know the PAX. Plus, you can give them the beating that they didn’t deserve, but the one that they needed (poor Batman pun)
21’s are sneaky hard. Yhc let the pax know to bring 2 bells. ISO work on muscle groups is tough with the make your momma proud bell. That said. Argo is a beast rocking the mega bell and a weight vest. No vest in pre run though. Need to stay fast. Frehleys was feeing it as well as Kirby. MT had jokes. The mumble chatter was in full effect as we were working in the circle most of the 45.
Right around the fin pebbles strolled in while on a 13 miler I thought I heard. He begged a ride and then took off. PAX were confused and sucking wind from sit presses. Sorry brother.
announcements: my voice recording died so here’s what I remember. Wild Turkey has 2yr anni Q @bagpipe tomorrow. Back to where it all started. Sign up for xmas party. There’s a deadline. 2 weeks from now I think. Veterans Day convergence at stonecrest Friday. 5:15 start. No brave, centurion, fight club.
Kirby with the take out. As always, tks for letting me lead. It is an honor.