Four men showed up in the gloom with some time left for introductions and small talk. The clock struck 5:15 and we were off to the school bus parking lot before the diesel fumes got too bad. During the short mosey in a black car came tearing in to on 2 wheels. Glad to see that general could make it out. He had HC’d the day before and I have never seen him miss an HC. Evidently, there was an emergency pit stop at the gas station.
Warm up:
All in cadence
10 – windmills
15 – Indian Walkers
10 – Merkins
A little plank work
15 Mountain Climbers
Then we moseyed over to the playgrounds for a couple of rounds of exercises and laps.
round 1 –
20 step ups
run to the picnic tables
20 Decline Merkins
Run to the small playground
20 big boy dips
round 2
20 pull-ups (rest and shake it out or modify if needed)
run to the picnic tables
20 Incline Merkins
Run to the small playground
20 big boy dips
Plank work between rounds while we re-grouped
Head to the walkway by the busses for a 50 yard lunge walk and a 50 yard bear crawl
Over to the short walls in front of the school.
2 pairs and a Q tagalong work toward 100 burpees per pair. One partner does burpees the other jumps 3 walls and then heads back.
Some wall sits to rest our upper body then over to the parking spaces for some sprints.
Birdcage suggested some abs so we did an extra long session of protractor to ablige him. Then for the suicides.
I cant remember exactly what we did, but there were suicides, backward suicides, bear crawls, crab walks and an extra long suicide.
Finally some Mary to end it all.
The Moleskin:
It was a great day in the gloom and I for one was smoked after the burpee walls and sprints.
General was leading the way the whole time as usual. I have gotten used to Qing from behind him. Kielbasa and Birdcage were both pushing hard today and have keep getting stronger and faster. It was great to see the prodigal Soft Pretzel back at The Arsenal. Pretzel always has a strong showing at all of his posts.
SYITG
13 PAX read the PreBlast and posted anyway at #F3Swift on Tuesday.
Here was the PreBlast:
http://f3nation.com/2016/10/10/preblast-get-your-motor-runnin/
The THANG:
The Moleskin:
Announcements:
10 men posted in the gloom for the promised leg day. YHC had been planning for some time to focus on legs at this workout, but included the tabata after Argonaut’s Q at Foxhole on Monday.
Warm up:
Main thang: :30 on/:30 off for 6 sets of each exercise; 1:00 between exercises
Announcements:
KB clinic rescheduled for this Saturday, October 15th from 7:00-8:00am. Park at the soccer fields off of 51. Byron will be leading the clinic. If you’re an experienced KB pax, come on out and work on your form. If you’re newer to KBs, please join us for a low pressure introduction.
Moleskine:
WHAT
The 5th Annual Joe Davis Run for Recovery 5k/10k
WHEN
01/07/17 at 8 AM
WHERE
Walter Elisha Park in Fort Mill, SC
WHY
To remember the life of Joe Davis and to save lives. Specifically, those who struggle with Addiction.
REGISTER
HERE
The 5th Annual Joe Davis Run for Recovery 5k/10k Run/Walk, benefiting Keystone Substance Abuse Services, is scheduled for Saturday January 7, 2017 at 8:00 AM at Walter Elisha Park in Fort Mill, SC.
This family-focused/family-friendly event has special meaning to my family because it is in memory of my brother Joe, who died in 2009, at the young age of 28 from an accidental drug overdose. This event was established to capture the hope that Joe always held onto, even when he struggled most. He was often quoted as saying, “Hope…never lose this.”
First, on behalf of my family, please allow me to thank everyone from both F3 and FiA for both past participation and for considering participating again this year as we stand together to fight the awful sickness and disease that is Addiction. This event would only have a fraction of the #IMPACT that it has had if it were not for you!
In 4 Years, the race has raised over $95K for the Keystone Substance Abuse Center! Total participation has grown from 400 in 2013 to 700+ in 2016, including almost 200 F3 and FiA participants. This year’s goal is to expand to 1000 runners, including 250+ F3 and FiA participants! This is achievable if everyone just invites one person! #1KSTRONG
The course is up and down by design. It represents the ups and downs that an addict’s life experiences.
#HILLS4HOPE
We need you, your spouses, your 2.0’s, your family, and your friends to please sign-up and join us in this fight! What a way to start the year!
We will make it fun and will track participation and speed for bragging rights!
If you can do a bootcamp, you can do a 5k! And there are plenty of running workouts and willing PAX to help you get ready!
Here is the link to sign-up now, while prices are lowest!
Register HERE
In the “Team” field, please indicate “F3” or “FiA” (as appropriate) and if you invite friends or family, please affiliate them as well.
Please share on Twitter and/or Facebook, when you sign up, and use the hashtags #1KSTRONG and #HILLS4HOPE.
THE WHY
Unfortunately, the odds are that each of us will be affected by Addiction in some way in our lifetimes, whether it be personally, a family member or a friend.
Every day in life, we talk about the “What.” In this case, a running race. But, the “What” matters only because of the “Why,” right?
The “Why” is to spread awareness that there is help available for those struggling; hope that our family wish we had known about. Help and support saves lives.
For our family, we hold tight to Romans 8:28, which reads,
“We know that for those who love God, all things work together for good, for those who are called according to his purpose”
It is so difficult to lose a member of your family or a dear friend and, unfortunately, there are many within our group who have experienced this. However, we all have a choice to make when faced with that reality. Our family has chosen to do our best to make an #IMPACT because we believe God saves lives through earthly resources when we align with Him. We believe this race is God’s purpose for us and we want Joe’s life to continue counting for good. So many times, when we are out at a restaurant, or in a race, or anywhere, someone recognizes us and tells us that they suffer from addiction or know someone who does, and that the race has impacted their life in a positive way. Those times serve as confirmation that the race is making a difference!
It will be tough, but isn’t it a great reminder of how tough it must be to get free of Addiction?
I hope you will join us as we celebrate Joe’s life on January 7th!
In Him and on behalf of the Davis-Boyd Family,
Rock Thrill (Chris Davis)
1. Proceeds raised from registration fees and donations go to support Keystone Substance Abuse Services, whose mission is promoting health, offering hope, and restoring healing to those impacted by substance abuse and addiction.
2. This is a great event to kickoff your 2017 fitness and commitment goals! Each year we have SEVERAL guys run their first 5K if not for the VERY FIRST TIME… at least in a long while! The PAX always step-up and provide great support for all runners… young, old, fast, not-so-fast, first-time, long-time… it is just a great event for getting 2017 started in the right direction!
3. Finally, by your participation, you encourage others in MANY ways… some ways you may never know…. You encourage neighbors with abusive addictions… You encourage your M’s, 2.0’s, friends and family to also participate… You encourage your PAX to push themselves to achieve something they might not thought was possible 6 months ago… You encourage a community to see what F3 and FiA are all about!!
There will be more information as we get closer and Event Q’s are named… the main thing now is to get signed-up!!
Plenty of running was promised and delivered, but 14 hearty souls showed up anyway.
The Thang…
Warm-up:
Mosey on around the front of the school to the big hill (with some Kareoka and high knees thrown in along the way). Time for some 11s up the hill and back down: Carolina Dry Docks at the top, pistol crunches at the bottom
Mosey nearby to the courtyard:
Continue our trip around the school, stopping at the parking lot gate and partnering up. Partner 1, supines. Partner 2, run across parking lot and back. Repeat until 100 supines completed in total.
Continue our run around the school to the benches by the lunchroom:
Then, grabbed a spot on the wall for some peoples chair combined with Moroccan Nighclub x100. Finished it off with another round of 10 Mike Tysons
Continue run around the school back to starting point, with a short break along the way for 5 8-count burpies. Arrive back at the starting point and finished it off with some Mary and a little more running for good measure.
Great effort by all and thankful for opportunity to lead the PAX as always.
Late BB, but have been under the weather, technically since before the workout…so, no apologies on it being late, just an acknowledgement that it is.
Thang
Ran the HT mile. Partner up.
P1 – 7 pull ups, 14 dips, 21 knee ups
P2 – runs to baseball fence and back
Switch ad nauseum (word is well known, often read, but apropos description).
Ran the HT mile again (except YHC, who feeling like hot garbage, opted for a Mary solo in the parking lot).
Moleskine
This was a very simple workout, but one that kept the HR up while hitting the arms, back, and core. Legs needed a break, as some smaller, stabilizer muscles were still sore from the weekend Ragnar mud run. Simple =/= easy, and the repetitive nature of just a few exercises (even in small sets) had a big cumulative effect.
YHC was deep six with whatever sickness this was (is) worsening after the initial mile (still sub 7). Don’t remember much, but sure the banter was incessant and witty. Kudos to everyone.
Data Dump
That’s it. Weak BB, but a BB nonetheless.
A few Advil and it’s on to Day 2 of the AARP roadshow. Pondered repeating the Ultimate Relay Q from Anvil the day before, but still working on modifications – and healing. Was quite surprised to find a full parking lot waiting to honor me (?) upon my arrival. Puddin Pop and Good Hands are driving the numbers! Even Flutie Flakes booked a flight from Boston JUST to attend the “Week of the Aged Q” – heartwarming. The numbers did divert me from the intended weinke, so we’ll have to save that one for later. Great morning.
The Thang:
The 20 gathered Pax take the slow mosey around the front of the school and circle up in the parking lot for COP:
I think that’s it.
Mosey to the center of the field and count off into 4 groups for some Starfish(y). T-claps to Champagne for being aware and noticing that we did not have an adequate exercise for the head of the fish – good catch.
Rotate through the following stations with 5 burpees in the center between each:
Nothing too grueling but we stay in motion.
After about 3 rounds we do a bit of plank-o-rama until the groups form up.
Slow mosey to the parking lot to cool down:
And……………………..we’re done.
Moleskin
Great to be back at Hydra – still one of the best AO’s in A51.
Strong group – in hindsight I think I should have turned it up a notch – I think I noticed some boredom and a little too much idle chatter. Need to up my game a bit.
Had a hard time keeping up with Spackler. Is he fast? – or – maybe because his participation in the exercises was …… random.
YHC almost wandered off into the dark but was called back by the group – – “no man left behind”. Touching.
Great to see the alumni returning – Kotters to Flutie for posting while visiting from Boston.
Announcements
It’s all in the weekly email.
Great takeout from Grapevine – watch for someone hurting or in need and reach out. Good word brother.
The Thang:
16 PAX joined me for my virgin Q. It was slightly cooler than my preferred beach weather so a good warm-up was needed. We started with a short mosey around the parking lot and COP.
Then run to each corner of the parking lot. Stop at each corner and perform the following:
Mosey across the parking lot, choose a rock, and do three rounds of the following:
Next I was going to do a rock egg toss game, but we were running out of time so we finished up with planks and sit ups instead.
Done.
NMM:
Announcements:
9 guys decided to post and see what YHC had to offer this morning. I couldn’t get the 4th quarter Q schedule done in time for October, so having to piece things together for a couple of weeks. And since nobody was lined up for today, YHC was the default Q. I think all left satisfied…this is what we did after I planted the shovel flag.
Warm-up lap around field
COP
Ladder on football field
5 exercises of varying counts followed by varying distance sprints (or whatever speed you can muster). The exercises were: burpees, squats, merkins, knee tucks, regular sit-ups
Head over to the wall for recovery peoples chair (w/ 25 air presses IC)
Hot mile
Hot lap / 20 x LBC
Hot lap / 20 x Squat
Hot lap / 20 x Flutter
Hot lap / 20 x Merkins, 20 x Wide-arm, 20 x Diamond
Done – mosey back to launch point
M-skinny:
We’ve officially jumped from summer to winter…from 70+ degree temps to 40s. Anyone know where fall went? I know it was cool this morning but I was still very surprised that I was the only pax wearing short sleeves. Really? It isn’t THAT cold.
Good to see Retread out at The Charge for the second time. I think he liked our accommodations, as he should – it’s quite a fancy place. Cowgirl and Funky Cold seem to be settling back in at The Charge. Each after a hiatus for different reasons. Good to see Voit too – looking forward to having you lead again as the fall school sport schedule lets up a bit. Tesla and Pigskin were showing us why we need to respect…also pushing hard this morning. Tulip was out front a lot this morning….looking strong out there! I believe I saw Floatie move out front a bit during the hot laps too – nice work!
Fourth quarter Q schedule is still coming together. Please reach out to me if you’re interesting in leading – andersbt@icloud.com
It was fun this morning men! Thanks for the honor of leading. Tesla – thanks for the strong prayer in COT to take us out.
Announcements:
15 Pax posted in the gloom for a test-weinke known as the Ultimate Relay. Some tweaks to be done for future versions.
We take a slow mosey across the parking lot, and then we circle up.
COP:
Partner up, and mosey past the rock pile (pick up 1 rock per pair) and gather up at the parking lot light pole. We carry the 2 puke buckets to the far light pole for further instructions.
Here’s the deal: Each bucket includes ~20-25 exercises – partner 1 draws an exercise, sprints (!) to the far light pole, performs the exercise, and returns. P2 repeats the cycle, and then they begin the next round with a newly pulled exercise.
The key to this workout is pushing the run throughout the time period – if you’re bored waiting for your partner to return, you’re not pushing the run hard enough.
This continues …. Forever.
As time closes up we mosey back to return the rocks, and stop enroute to circle up and go through the cards one more time – with no running in between. Easy.
That’s all we got.
Moleskin
Was fun to test a new format….working at speed…presumably.
Disappointed that the pain level was not what I had hoped. Old Man anger has not been quenched.
Stole this idea from a camp in California I attended/observed this summer. A group of D1 athletes did this across a football field for a little over an hour – there was much delirium, crawling, gagging, a few KO’s. I thought to myself: “Brilliant idea for F3”. Have had it in my purse ever since. Will need some tailoring to recapture the pain I witnessed in CA. Be patient. Since I was in a triple, I had to try to keep up with Cane on all the runs – not good.
Announcements