A double deuce of Former Sad Payaso’s gathered in the Hazard County gloom to take the next step in #gettingbetter. What is that, you ask? It’s LEADERSHIP, that’s what it is. Today was all about learning to lead a F3 workout.
Why? Here’s why.
Men were created to be leaders. We were created to lead our wives and our families, and also to lead one another. Sometimes, we just need a little motivation and encouragement . . . and maybe some teaching.
THE THANG BEFORE THE THANG:
At 6AM, a few of us (GJ, EE, Shephard, Crab Legs, and a Suprised Toughskins (more on this later)) met for a pre run with the 2.0s tagging behind on bikes. The kiddos were outfitted with lots of blinking lights today, which made for some amusement as they weaved around and heckled encouraged us during the run.
THE THANG:
Horsehead Lead
Run to the practice fields.
A few Forwards, Backwards, and Sideways runs back and forth across the field to warm up the legs a bit.
Circle up for a large COP. After some demonstrations of the basics of cadence calling with a few examples, we went around the circle and let each PAX take a turn at leading an exercise. Every man was given a chance to lead and most pulled it off without a hitch. Crab Legs, who enthusiastically launched into some ludicrous speed Imperial Walkers, gets the award for most entertaining exercise. Big Trade asked how to do burpees in cadence, and then busted out 10 perfect 6 count burpees for his first ever lead – not too shabby. Didn’t even spill any water from his #batbelt.
Double Applesauce run to the Shiloh Elementary Playground, with some instruction and advice about moving large groups from place to place. Break in the middle to round up the 2.0s, who were chasing geese around.
8 Mins of She Hate Me, led by Countertop. While calling this, he explained how these circuit sets allow the newer pax to catch their breath while the more experienced pax can go as hard as they want through the sets.
Repeated sets of:
Brief Mary led by Countertop, demonstrating cadence calling again for the pax. Also, a demonstration of this ridiculous sideways spider jump up exercise thing that nobody could do properly. About halfway into that, everyone was just looking confused and he revealed that he had called it “on purpose” to throw off the pax and demonstrate how to move on if you’ve called a bad one. It happens to all of us . . . Good recovery.
Pinball run led by EE to back bus lot. Another demonstration of how to move the large group along. This one has the faster guys doing repeated sprints to landmarks and then jogging back to pick up the six. Everyone gets a lung burner here.
Decreasing sets of Bomb Jacks and Derkins, starting at 10 each and working down to 1. Break in the middle for some wall squats and air presses.
Mosey to Front Lot to finish out with some more Mary led by assorted pax.
MOLESKINE:
Poor Toughskins! An error in the Mint Hill email that listed the Q school as starting at 6AM lured him out an hour too early. He took a strong dose of #manup and joined in with us on the pre run activities, with only minor grumbling. Strong work my friend.
Nobody calls cadence like Countertop. It will almost lull you to sleep from the soothing rhythm, but will most certainly put you on your back as you pretend to do those core exercises that only he is able to pull off sometimes.
Speaking of the #weekendwarrior, CT did a really awesome looking aerial dive when demonstrating the swing donkey kicks. He basically dove through the air and landed perfectly on the swing, right into the first rep. I may have attempted a variation of this (this is unconfirmed) with less than stellar results (my pants almost came down and I got a boo boo).
The pax are getting stronger, which is apparent during the long runs from location to location. We had a group of 22 today and everyone stayed together fairly well. A couple of months ago, and it would have been strung out like Courtney Love.
Lots of enthusiasm about VQs now. Next week, stay tuned for a three man Q featuring The Late Show, Smokey, and Big Trade. This will be Smokeys 2nd Q (1st at Outland) and a VQ for Big Trade. More guys also lining up to follow.
Also, be on the lookout for a new Tuesday workout at Indian Trail Elementary School. A couple of guys are looking hard at this now for a fall launch.
I am very excited about the growth at this AO and the upcoming expansion and leadership opportunities. I will be 2 years into this F3 thing in a couple of weeks, and I believe it has been used to mold me into a better man. I hope it will serve the same purpose for many others.
ANNOUNCEMENTS:
I’ve typed enough, read them somewhere else.
Read the preblast for links to some valuable documents to help with leading your first F3 workout.
http://f3nation.com/2015/09/04/union-county-q-school-preblast/
Always a privilege
– Horsehead
We had an even number and Floorslapper arrived on time, so we started off with a mosey around the front of the school over to the bus parking lot.
COP:
20 SSH
20 IW
20 Merkin
The Thang:
Head off campus towards Kuykendall to the townhouse neighborhood. In 4 years as an AO, the PAX has never ventured that way. Partner up and run to each side street. Once at the side street, Partner 1 runs to the end for 10 merkins, while Partner 2 performs squats. Flapjack. Continue down to the end of the main road and repeat on the way back. Total of 100 merkins. And since that wasn’t enough, 40 more merkins once we were done. Now we are at 180. Continue down McKee to the next Townhouse neighborhood to the front median. Partner run runs down to the bottom of the hill, while partner 2 performs backward lunge with a forward kick. 200 total per team. Then same concept, but run down to and around the traffic circle back to the top. Partner 2 performs merkins. 200 total per team. Now each PAX is at 280. “Catch Me if You Can” all the way back to the AO. Partner 1 runs, Partner 2 performs 5 Diamond Merkins. Once at the AO, hit the wall for some people’s chair. Extend arms and each PAX calls out a 10 count all the way down the line. Next, head over to the playground.
10 pullups
20 merkins
30 dips.
Repeato
Now each PAX is at 340 merkins.
Circle up for some ab work.
50 LBCs OYO.
10 x Right leg cross crunch
10 x Left leg cross crunch
20 x Flutter
10 x Opposite toe taps
Protractor. Each PAX calls out a degree around the circle.
10 x Right leg can opener
10 x Left leg can opener
25 Merkins OYO
365+ Merkins total
Moleskin:
At some point I lost count, but according to Lobster Roll, we hit 400 merkins. And since he is the merkin king, I will take his word for it. That is why we finished with 25 to hit 400. There was a lot of mumblechatter coming from behind me during COM, and I am pretty sure it was Joker and Cold Cuts. Not sure what they were saying, but I think it had something to do with a ladys’ exercise. I guess they couldn’t handle the exercises I called out, so they were doing something that Suzanne Somers came up with. Maybe the thigh master? And congrats to Floorslapper for being on time. I think that was a first. And we also determined that O’T is a visual learner, and apparently had to go to work this morning. I didn’t realize he worked on the weekends. And the quote of the morning “So you are saying i have a chance”?
Announcements:
Mud Run sign ups end Sept 12.
10 Pax with no travel plans, including FNG Short Circuit (Josiah Rasmussen) posted for a holiday weekend kickoff this morning. After fully disclaiming, here is what happened:
COP in cadence:
SSH x 20, Squats x 20, Merkins x 20, Mountain Climbers x 20
#1. Mosey around right side of school to first courtyard. Dips x 10 IC and Wall Derkins x 10 IC.
#2. Mosey to second courtyard. Box Jumps x 10 and Eight Count Burpees x 8.
#3. Mosey to back hill. Bear Crawl Up, Backwards Lunge Walk Down.
Run back to first courtyard. Rinse and repeat 1, 2, and 3, then add
#4. Mosey to back porch for Merkins x 15 IC.
Run back to first courtyard. Rinse and repeat 1, 2, 3, 4, then add
#5. Mosey to bridge. Lunge Walk across. Come back over bridge for Supine Pullups on blue rails x 10 IC.
Run back to first courtyard. Rinse and repeat 1-5, then add
#6. Mosey to Rock Pile. Pick wisely. Curls x 10 IC then Overhead Press x 10 IC.
Recover and Rise & Repeat.
Mosey to wall for People’s Chair. Once settled, stay in position for Air Presses x 20 IC.
Mosey to front porch for more Dips, Derkins, and Mary.
LBCs x 40 IC, Heels to Heaven x 15, Bicycle x 15, Dolly x 15, Flutters, Plank, Elbow Plank.
Moleskin
Well, that sucked. I mean, Good work, men! YHC missed the last two weekends, and comes back to a lot of new faces. Great to see the strong growth at Commitment. And by “strong” growth, I mean this crew is full of powerful beasts! I will need to do some secret training just to keep up…
Great to have everyone out, and humbled to Q for the men of Union.
Announcements
Join Lawson crowd for Beat November 14. Reach Transporter for link to Groupon for half off registration.
Continue to keep Heather Meyers in your prayers, as she recovers from Friday’s surgery.
Posted on behalf of Morning After: No title, Intro, or Moleskin; but a plug to run a 10k for a good cause.
The Thang:
Side Straddle Hops X25
Imperial Walkers X20
Merkins x10 (I hear some chuckles) so hold it, then X9 (who’s laughing now?), x8, x7, x6, x5, x4, x3, x2, x1.
Mosey to the spot
Slaloms up the hill, through the trees with an exercise after each round:
Round 1 – 20 dips on the curb
Round 2 – 10 burpees
Round 3 – 25 Carolina Dry Docks
Round 4 – 10 Burpees
Round 5 – 20 dips
Partner up for a set of 100, 200, 300
Round 1 – Partner 1 runs, Partner 2 does merkins – flapjack until team hits 100
Round 2 – Partner 1 runs, Partner 2 does LBCs – flapjack until team hits 200
Round 2 – Partner 1 runs, Partner 2 does Hallelujah Squats – flapjack until team hits 300
Stay with you partner
1 round of Partner pushes across the lot, flapjack
1 round of Partner pulls across the lot, flapjack
Circle up for some Mary
25 LBCs
20 Russian Twists
10 Pax called out angles for the protractor, each with a 10 count hold
15 Backscratch toe taps
Finally, broke into 4 groups and finished with a relay sprint.
Mosey back to the start.
Moleskin: N/A
Announcements:
Hit the Brixx race on 9/12 – supports Hospice & Palliative Care Charlotte Region’s pediatric hospice program (aka Kids Path). Good fundraiser for a good cause. I’ll be doing the 10K – an hour of running is nothing compared to what these terminally ill kids face daily. If anyone would like to join me, I would welcome it. Thanks!
At 0515 on Tuesday, the weekly Speed workout known as Swift will launch from the Vine Restaurant. Come at 0500 for some extra 3rd F (group mosey) and 2nd F (you won’t be out of breath).
Taper – keep the intensity, cut the duration. That’s what we’ll be doing this week.
This represents shorter intervals, more rest, and fewer reps than we have been doing. The only way you’ll burn yourself up for the BRR is if you do these too fast. Know your Threshold Pace from the calculator here: http://runsmartproject.com/calculator
Nine men got down to business this morning with tackling three parking decks and 4+ miles. Here’s a map and breakdown of the mayhem. The whole crew really pushed it today. Pebbles twerked an ankle descending the steps and I hope he is on the mend.
Thanks for the opportunity to lead.
Good to have another turn as Q. A great morning with a solid gang of PAX. The idea was to spend some time with our long neglected Grandma and do some Frisbee work. And of course, to get a good coating of field-picked dingleberries on everyone.
COP: 20 SSH, 20 Mountain Climbers, 20 Hillbillies, 12 Burpees
Track & Abs: Run 2 laps on the track stopping at ¼ points to do Flutters, LBC’s, Dollies, Freddy Mercurys
Run up Grandma 3 times
Broadjump Burpees up Grandma 1 time
Ultimate Suicides: 20 yd intervals for the length of the field with 10 Merkins, 20 LBC’s, 30 Dips at each turn
Run up to the Blue Door for some People’s Chair while waiting on the 6
Back down to the field and partner up for Footdraggers: one guy does plank with feet on Frisbee and starts dragging his feet the length of the field. Other guys runs up Grandma and back. Flap jack Frisbee/run until the goal line is reached.
Gassers for the last 3 minutes.
Moleskin:
A very quiet morning. Either I’m going deaf or there wasn’t a lot of chatter. Perhaps everyone has entered that “quiet before the storm” phase now that the BRR is looming large. A few quips about broad jumping up Grandma (Horse Head voiced his appreciation for new exercises) and a few more on the footdraggers … but overall a quiet morning for 45 solid minutes.
Natty T, who is from South Dakota and the home of Mt Rushmore, was very briefly known as National Treasure, but everyone agreed that was too nice of a name. Natty T has a much more humiliating ring to it.
Retread is from Akron, Ohio. Akron used to be (a very, very long time ago) known as the rubber capital of the world. It’s also the home to the Soap Box Derby championships and the Zips. And where I am from.
Announcements:
Convergence on Saturday at Elizabeth Lane for touch Football
Convergence on Monday, Labor Day, at Basecamp
14 men had a hard time making it through COT last night. The sobbing was uncontrollable as the last Ghost Runner of the season had come to an end. Each of us dealt with it in our own way, some went home to hug the family, other’s drowned their sorrows over a couple of fancy micro-brews at Vinter’s, I’m pretty sure Tiger Rag had The Bangles cued up in the Truckster for the ride home. Either way, we limped away a little stronger for it.
The Thang,
The same as last week.
Moleskine:
About 4 of the guys peeled off quick for the 4 miler. At least 6 took on the full 6 miler. The rest apparently ended up on some unsanctioned route along the way (short cut). Thanks to Scabby for pacing with me most of the run until the last uphill on Raintree where he opened up about a 50 yard lead on me.
An explosion of PAX for this year’s Ghost Runner. I am sure Gummy could pull the stats, but we were averaging 6-8 last year and easily 12-14 this year, with some weeks in the 20’s. I am not quite sure the reason. Could be the upgrade to 6 A51 BRR teams. Maybe it was the offer of beers every night after the run. Maybe it was just the opportunity to spend some quality time with YHC. Not sure if we’ll ever figure out that mystery.
It was a terrible/enjoyable summer of Thursday night runs. Hope you all feel the same. Lot’s of strong and healthy guys heading to the BRR next week. Go crush it.
Thanks to Brady for the send off.
-Alf
Announcements
Some workouts converging at Olympus tomorrow for “touch” football. Not recommended for the ankles on the BRR guys.
All workouts converging on Monday, Labor Day, at Base Camp (South CLT Middle School)
Look for further convergences next Friday and Saturday while many are out at the BRR.
Posted on behalf of Ironsides…
9 pax took the #DRP and showed up for YHC’s first attempt at Q. No new faces, so a quick disclaimer and we kicked off.
Warmup:
Mosey lap around the school (~0.4 mi.)
SSH x 28
Mtn Climber x 21
Merkins x 14
IW x 21
The Thang:
“Speed Option Offense”
Run up Rea Rd to Harris Teeter and circle up at the fountain out front (~0.6 mi.)
False start penalty on YHC for starting to call the next exercise before the 6 arrived #rookiemistake1
14 step-ups (7 each leg)
14 derkins
21 dips
(The pax were then informed, in case the hadn’t figured it out, that all reps today will be in multiples of 7)
Run back to the school (~1 mi.) via Stonecroft to the concession area and plank up to wait for the 6
“Triple Option Offense”
A 3-legged starfish from the concession area.
14 CDDs even with the HR fences on the fields to the left
14 jump squats at the batting cage to the right
7 pull ups (or 14 chest-ups for guys like me) at the playground
14 dips each pass by the concession area
Total run between the three stations is ~0.25mi.
Everyone got in 2 full rounds
Back to the parking lot for 6 MOM
LBC x 28
Flutter x 21
Rosalita x 13 (doinked one off the upright. Kickers.)
Protractor x 7 positions
60 seconds of planking, finishing with 14 seconds at 7 inches
DONE
Moleskine:
Great work by everyone today. I was a little nervous about my VQ but once we got underway the nerves subsided, plus knowing I only had to count to 3 made it easier! I thought Run Stopper was going to need a backup BRR runner after a near misstep on the Rea Rd sidewalk but no hard was done. Frosty Paws was the only other pax to sport college colors today, so only UT and App State were represented, although I learned later on that App was very well represented overall. Daisy was disappointed that the sprinkler water in Stonecroft wasn’t as cold as he hoped. Thanks to Run Stopper for circling back and rounding up the 6 on the way back from HT for me. #rookiemistake2
Announcements:
Young Life Mud Run September 19th at the Whitewater Center. They are looking for participants, sponsors, spectators, etc.
http://charlotte.younglife.org/Pages/Mud-Run-2015.aspx
Convergence on Monday 9/7 at Base Camp at 6:30AM
Area 51 Football Saturday at Olympus. Check the schedule for times.
Please keep Flutie Flakes’ family in your prayers as his daughter recovers from pneumonia at Levine Children’s Hospital.