Hopping through the Gloom
9 men came in from out in the cold…check that, they came out from the warm and into the frosty gloom to shake off the weekend the only way we know how. We proceeded to run around in circles and do a few calisthenics. Then we prayed, shook hands and went home.
While all of that did happen, here’s a bit more detail for those taking notes at home:
- 5 minute mosey around the school, shake off the cobwebs and play a couple games of hopscotch (aka. agility training)
- COP full of standard F3 calisthenics: SSHs, Imperial Walkers, Squats, Merkins, Mountain Climbers, Plank, Flutter.
- Mosey to far side of track for 11s: hand-release merkins on one side, run across infield of track for jump squats.
- Mosey to wall for the Terrible Triangle: 20yds wall walk (balls-to-the-wall shuffle to the right), 20 yds lunge walk across parking lot, 30 yds (the hypotenuse of the triangle) burpee broad jump back to start. Repeato.
- Mosey to playground for circuit work: 20 knees-to-elbows, 20 squats, 20 merkins (decline/incline/decline/incline on curb). Complete 4 circuits.
- Run (running out of time) to field for The Finisher: starfish with merkin/squat/LBC/merkin/squat combo. LBCs until the 6 is in.
- LBCs x20
- Run home
- COT
Moleskine:
- Agility Training: This is the beauty of F3. When else can 9 middle-aged men play around on a hopscotch course? It’s 0530, dark and cold. No one else is looking and we can behave like the boys we truly are. It wasn’t mentioned in Freed to Lead, but I’m positive one of the reasons we like F3 is because it’s one of the few times we can act like kids rather than the respectable adults we are supposed to be.
- O’Tannenbaum: Dude was awesome today, Flying around the exercises like a thoroughbred, owning the rest of us like a boss. I used to be able to keep up with him, but he has definitely discovered a second gear that most of us have yet to uncover. I hope that someday, I can be like him.
- (Disclaimer: While O’Tannenbaum was definitely running well today, he also mentioned that he never gets a shout-out when he knocks the cover off the ball. More often, we make sure to note that he was late, or lost, or really wet, or wore an old-style football helmet, or wore really old sneakers (I think they actually pumped up), or wore a t-shirt that said “coach” when he Q’d with a whistle… Anyway, I figured the guy was due a shout-out, instead of a reminder that he is often late, or lost, or really wet, or wore an old-style football helmet, or wore really old sneakers, or wore a t-shirt that said “coach” when he Q’d with a whistle…)
Announcements:
- Talk to Alf if you would like an invite to Q-school. If you regularly Q The Matrix and would like to do so better and/or find out a little more about why we do what we do (i.e., the intentionality behind things), Q-school is the place for you.
- More announcements in the email of the week. Said better than I can do so here. Read it if you haven’t yet.
#F3Swift Preblast – Extending VO2max
At 0515 on Tuesday, the weekly SoB Speed workout known as Swift will launch from the Vine Restaurant.
Can you run for 3 minutes at a time? If so, then Swift is the place for you this week. Extending on the 2/1/30 of previous workouts, but offering something new this time. We’ll head over to a straight flatter venue that we haven’t used in a while (N. Community House), so that way Wing_man can just walk there if he’s late.
The workout will be:
- 3 minutes at Interval pace (a.k.a 2 mile race pace and found here = http://runsmartproject.com/calculator)
- 2 minute recovery
Very easy, right! Here are some videos to remind you what Interval pace is: http://youtu.be/cUVYQloL1Cs?t=1m48s and http://youtu.be/7dQEwJhHWXk?t=2m40s
See you in the gloom.
Well that was painful
8 men got their Saturday started off the right way and posted at Olympus.
Grab your bells and mosey to the track for COP:
SSH IC x 20
Mountain Climbers IC x 20
Alternating 1 Handed KB Swings x 20 OYO
Strength Circuit:
Merkins
Goblet Squat
LBC’s
Dips
2 Handed KB Swing
Perform 5 rounds beginning with 15 reps of each exercise and increase reps x 1 each round so round 5 consisted of 19 reps per movement. Plank until all pax are done.
Move to the playground area for 4 rounds of:
Suitcase lunges-x10 R/x10 L
Pull ups x10
2 Handed KB Press x10
Plank until all pax are done.
Mosey to basketball court/line up near gym entrance:
1 arm push press x10 R/x10L–sprint to third goal and back
Good Morning x15–sprint to third goal and back
High Figure 8’s x20–sprint to third goal and back
On your back-x30 chest press–sprint to third goal, 5 burpees and back
2 handed KB swing x20–sprint to third goal, 5 burpees and back
Lawnmower x10R/x10L–sprint to third goal, 5 burpees and back
Snatch x10R/x10L–sprint to third goal,10 burpees and back(you can thank Winter Place for the 10 burpees).
Jack Webb time–x1 two hand press/x2 curls, x2 two hand press/x4 curls, x3 two hand press/x6 curls. Keep going until 5 reps two hand press/x 10 curls completed.
Mosey to parking lot for mary:
LBC x 25 IC
Flutter w/KB press x 20 IC
Sid the Kid x 20 clockwise/x20 counter cw OYO
1 minute left so 20 two handed swings at Fletch’s request–thanks for wanting to keep it moving brother!
Moleskin:
Great work out there men. I think we’ll be feeling that one for a few days. Everyone hung in there and stood tall the whole hour. It was great having site FNG Garbonzo out–hope it was good for you brother! Also good having Crabcake back out along with his commentary which has been missed. Thanks for coming out guys, it’s what makes getting up and out on a cold Saturday morning worth it! Thanks also to Strawberry for a good prayer to take us out. Thanks for allowing me to lead!
Announcements:
Get your Mud Run teams formed
BRR will be here before we know it so start thinking about participating and getting teams formed.
New site started 1/17–Fight Club
Area 51 takes a road trip
With a forecast for a nice brisk morning, YHC pre-tweeted to the PAX of Area 51 to not be late as we would be heading off campus for this week’s work-out. With SF planted and 5 PAX on hand as the clock struck 0700 we set off for 60 minutes of fun. YHC’s goal was to take us off the beaten path and explore some new terrain. Unfortunately for O’Tannenbaum, he got delayed having to scrape a little ice off his windshield and so our 6th PAX member spent the morning trying to locate the PAX. See below for more on this. Here’s where we went:
Warm-up jog through the lower parking lot by the soccer fields and circle up for COP:
- SSH x 25 IC
- IW x 20 IC
- Squats x 15 IC
- MC x 20 IC
- Parker Peter x 25 IC
Properly warmed up, YHC gave instructions for the PAX to run down to fire station (approx. 0.5 mi) and complete the following:
- 20 Merkins
- 20 Sumo Jump Squats (touch the ground each time)
- Plank to wait for the Six
Now it was time to head off to some new terrain. Instructions were given for PAX to continue run down McKee Rd to the corner of McKee and Providence Rd (another 0.5 mi or so), with leaders circling back to the Six as necessary. Once we arrived at McKee and Providence, YHC led the PAX over to the nice green space in the middle of Promenade on Providence shopping center. Much to DK’s disappointment, we weren’t headed to the Starbucks.
Circled up on the grass/dirt for a little Mary:
- Dolly x 20 IC, hold’em
- Flutter x 20 IC
- LBC x 25 IC
- CCV x 15R IC
- CCV x 15L IC
With the PAX regrouped we gathered near the fountains in the middle and the following instructions were provided:
- Complete called exercise(s) and then run a lap around the Green
- Lap 1 – 15 Dips, run lap
- Lap 2 – 15 Dips, 15 Squats, run lap
- Lap 3 – 15 Dips, 15 Squats, 15 CDD, run lap
- Lap 4 – 15 Dips, 15 Squats, 15 CDD, 15 Step-Ups (each leg), run lap
Line up on the sidewalk on perimeter of the Green and complete the following:
- Bear Crawl across the Green, 5 Burpees
- Crab Walk back across, 10 Burpees
Time to head back towards the AO. Retrace our path with the PAX running to the fire station with leaders circling back to the PAX as necessary. Once we reached the fire station we repeated our set with the following:
- 20 Merkins
- 20 Sumo Jump Squats
- Plank and wait for the Six
Line up for Indian Run the final 1/2 mile back to the AO with a stop at the Rock Pile for the following:
- Rock Curls x 15 IC
- Rock Presses x 15 IC
- Goblet Squats x 15 IC
- Rinse & Repeat x 2 (Rd 2 x 10 IC, Rd 3 x 5 IC)
It was at this point that O’Tannenbaum found us. (See NMM for more on this). He joined us for Rd 3 of the rock work before we headed back to the launch point.
Jog back to the launch point. With a few minutes left on the clock we circled up and completed the following:
- Rosalita x 20 IC
- Protractor
- LBC x 30 IC
COT
NMM:
- Cobains go out to O’Tannenbaum for missing out on our trek down to Promenade. Apparently he had arrived just as we were leaving on our run down McKee Rd. He spent the next 45-50 minutes trying to locate us in the surrounding neighborhoods with no success as he was not close enough behind to see us head down towards Providence Rd. In YHC’s defense, I did send out the pre-Tweet on Friday night that we would be covering some new terrain and not to be too late, given certain PAX members propensity to show up at 0702/0703 on Saturday mornings.
- For someone who reportedly does not like to run, Donkey Kong did not have any problem with the 2+ miles down and back to Promenade on Providence. He and Lobster Roll led the pack on the way out and back to the fire station.
- Slapshot put forth strong effort on the runs as well. Not far behind DK and Lobster Roll on the out and back.
- Think we probably covered 3+ miles when all was said and done.
Announcements:
- BRR sign ups are ongoing. Let Turkey Leg know if you have any interest in signing up for the team race that will take place Sept 11th and 12th. 6, 9, and 12 man teams are options.
- Look for pre-blast about the Spring Mud Run. Start thinking about 4 man teams. Race is scheduled for April 11, 2015.
The Dynamic Duo!!! Tawney and Tuna, Tuna and Tawney
The legendary Dynamic Duo Tuna and Tawney both First-Time Co-Q’s at Base Camp took charge. 9 PAX showed up to see the Dynamic Duo give a beat down in this frigidly cold damp morning.
Pax –
The Thang:
1. Run two laps around top parking lot (legs up, knees up, backward, etc.)
2. Circle up with called exercise:
a. LBC x 15
b. Side Straddle Hop x 15
c. Imperial Walker x 15
d. Merkin x 20
Mosey to Track…..
3. Four corners – called exercises:
a. Wide Arm Merkin x 10
b. Carolina Drydock x 10
c. Slow Squat x 10
d. Mountain Climber x 10
RINSE AND REPEAT Four Corners
4. Standing Jack Webb
….handoff to Big Tuna…..
Mosey to the Baseball Field Bleachers and Partner Up
Partner 1 Bear Crawl, run to steps, bunny-hop up steps, run back
Partner 2 20 Step-Ups each Leg and 20 Dips
Flapjack
Rinse and Repeat 3x
Plank-o-Rama
AYG Back to the Steps for some Peoples Chair
Mosey to front Parking Lot for M&M (Mary & Merkins)
-Dolly x20 & 10 Merkins OYO
-Rosalita x20 & 10 Merkins OYO
-Freddie Mercury x20 & 10 Merkins OYO
-Slow Squat x20 & 10 Merkins OYO
AYG back to main parking lot
We appreciate all of the PAX that came out to support our first Q-Experience. It was an honor to serve. A
-Tawny & Tuna
Announcements –
Register for Spring Mud Run
Nobody touches another man’s bacon!
It was a balmy 30 degrees, the music was pumpin’, and 7 men were ready for a workout. It went something like this…
Prohibition on Q:
Mosey half way around the “track” with portable music device and to the center of the field for COP.
SSH x 20 (Welcome Radar – now up to 8 “men”)
Slow Merkin x 10
IW x 20
Slow Wide Arm Merkin x 10
Low Slow Squat x 20
The Thang:
Size yourselves up and grab a partner. From center of field, Partner 1 runs to playground and does 10 pullups. Partner 2 runs to opposite corner for 10 burpees. Meet back in the middle. While P1 planks, P2 does 10 Derkins off of partners back. Flapjack. Then P1 runs to burpees while P2 runs to pullups. That is 1 round. Rinse and Repeat for 3 complete rounds.
Welcome Spacker. Up to 9 men.
Head over to rock stone pile and pick out a solid exercise stone.
Partner Stone Tap Situps x 20
Stone Curls x 15 IC
Stone Overhead Press x 15 IC
Stone Tricep Extenstion x 15 IC
Partner Stone Tap Situps x 20
Return you stone and hand over Q to Hairball.
Mosey to Touchstone parking lot:
Partner Drags to first island (about 10 parking spaces) towards Yellow Rose, flapjack back to start. 20 elbow plank hand slaps. Rinse and Repeat.
Elbow Peter Parker x 20 IC
Single Leg Merkins x 10 each leg IC
Ballet Squats (Plies) x 50, maybe (distracted by the lovers [see below] nobody was counting)
Backward suicide across YR lot, stopping at each row of parking spots with 1 partner exercising, 1 partner running.
Round 1: Crab Kicks
Round 2: Bear Squats
Mosey back to soccer fields for a little game Hairball likes to call “Steal The Bacon”. Partners now become enemies as two teams are formed with each person planking across from their partner and numbering off. A knotted towel (bacon) was placed in the center between the lines. When a number was called, the pax with that number from each team sprinted to the bacon. The objective was to bring the bacon across your starting line. Winning team each round x 10 merkins. Losing team each round x 10 burpees.
All numbers were called for head to head action. Final round, all numbers were called for a full-on scrum. After many scrapes, bruises, and soccer tackles, Team @boutique brought home some bacon.
Mosey to front parking and find some room on the benches.
Derkins x 10
Flutters x 20
Step Ups x 10 each leg
Incline Merkins x 10
Curb Flutters x 20
Step Ups x 10 each leg
Mary:
J-Lo x 15
Dolly x 20
Ye Naked Moleskin:
The promise of party rockin’ at Day Zero only lasted so long when it is below freezing outside. The music was pumping for a good 15 minutes before the speakers decided to shut down due to the cold. Party Rockin’ shall commence on warmer days. Maybe a good thing as YHC’s music choices always get a few eye rolls and crude remarks.
Glad Radar and Spackler could join us today. Spackler arrived a solid 10 minutes late during the Partner Burpee/Pullup exercise claiming the only reason he showed at all was because he thought somebody else was coming…who did not. I thought it was easier to wake up early when not on the sauce. Better late than never, gentlemen.
Radar can do a lot of things, but a bear squat is not one of them. “I just can’t feel it”, he says. Maybe shaving the beard also trimmed off a little manliness. The only AO in Area 51 that does Bear Squats and he still can’t figure it out.
What appeared at first to be a lovely goodbye kiss and walk of shame, turned into just another random sketchy encounter in the Yellow Rose parking lot. 2 people get out of a car. Make out a little. See 9 men doing ballet squats. 2 people get back into car and drive away.
Steal The Bacon got physical…real physical. Frosty fields made for a lot of sliding and some serious collisions. Things went to a whole new level of weird when Hannibal matched up against Tiger Rag. A true David (because that’s his real name) vs Goliath moment as it was the most size -mismatched and entertaining scrum of the day. Both men got to the bacon at the same time. Hannibal somehow got TR spun around and was gaining some ground pulling the bacon – with TR attached – back towards his side. In the closing steps, TR pulled the ol’ “sit on your opponents head” maneuver and regained leverage. After a bit more hand fighting that would have made Haggis proud, TR prevailed. Hannibal, lucky that his toboggan got pushed down over his eyes so he did not have to see TR’s bacon, has hopefully washed (or burnt) said toboggan.
The former site Qs are obviously struggling with letting go. Constant looking over the shoulder and backseat driving the whole time. Change is hard, brothers. #dealwithit
Announcements:
- Blue Ridge Relay signups are going on. Find a team or let Turkey Leg know that you are interested. Don’t miss this CSAUP!
- Quarry Crusher Run – 4/18 in Columbia, SC. Approximately 3.72 miles or double if you dare. Clowncar down for a fun half day CSAUP. http://quarrycrusherrun.com/
Morning Merkins
Eleven Mighty Men of Purpose posted at WHS for a social exchange.
Instead, they got the following:
COP
SSH x 50
Squat x 15
Merkins x 10
Mosey to Rock Pile, find a fluffy friend
Curls x 10
Overhead x 10
Tricep Extension x 10
Curls x 10
Mosey to back corner of school, AYG to bottom of hill near creek.
5 Minutes of Merkins
10 Diamonds at bottom of hill, 10 Merkins at top.
9 Diamonds at bottom, 9 Merkins at top. Continue descending until done.
Mosey to bridge, Lunge Walk across. Mosey to Concessions.
Box Jumps x 15, Dips x 15, Derkins x 15, Box Jumps x 15
Mosey to field, find Chin up station.
All Pax hold plank. One man at a time does max reps Pull Ups, gets back into formation.
Continue holding plank of various style until all Pax complete a max rep set.
Run straightaway and out back gate, to Middle School porch.
LBC x some number greater than 30 (50? 42? #Mutinycadence)
Heels to Heaven x 15
Pin Up x 10 each side {Right ankle on left knee, right arm out, left foot off ground, left hand behind head. Bring left elbow to right knee}
Bicycle x 15
Russian Twist x 15
Mosey back to football field, watch Ice9 try to horse collar innocent, non-F3 track runner.
Starting from goal line, Bear Crawl 25 yards.
Lunge Walk next 25.
Backwards Bear Crawl 25.
Backwards Lunge Walk 25.
Back to Concessions
Box Jumps x 15
Mini Hill far side of soccer field for Sevens
6 Burpees at bottom, 1 Squat at top; 5 and 2, etc
Mosey to bridge, Backwards Lunge Walk across bridge, mosey up to back of school.
People’s Chair with a mix of one-footedness.
Mosey to rock pile, Curls x 10.
Minute (singular) of Mary LBC x 15
Moleskin
Audible right off the bat as Money came in hot during SSH. We kept up the exercise until he got into position, and continued to nearest round number. Kotters, Money! Glad to have you back. And thanks for naming “Pin Up”. Spot on!
Five Minutes of Merkins was …..interesting. For some reason I thought the local beasts (Ice9, I’m looking at you) would ladder back up to 10 in the five minutes. Don’t know about the rest of you, but I barely made it down to 1-
YHC was humbly grateful for the A51 invasion this morning; T-CLaps to Hops in particular for rallying the troops.
While I do enjoy leading the Pax and dreaming up workouts, one of the core purposes of F3 is to develop male leadership. To that end, we look forward to Intimidator’s VQ for the first 15 minutes next week, and Hot Pants taking a turn soon.
Aye!
A Running We Will Go
12 PAX including 1 FNG (Bootlegger… who RAN to/from Ascent with Scissor Hands), started their long 3-day weekend with a not-so-friendly beatdown from Slim Fast. We probably ran a little more than normal for a moderate workout (2.6 mi), but EVERYONE gave it all, and I didn’t see much modifying. STRONG!! High Tide and YHC partook in some pre-Kettle Bell festivities… this by the way is open to anyone interested!!
The Thang
2 warm-up laps around the track with some butt-kickers, high knees, karioke and backwards running. Circle up in parking lot for COP:
SSH x 20
Mountain Climbers x 15
Imperial Walker x 20
Squats x 20
Merkins x 10
SSH x 20
Head back on OPE campus thru trail to Foxworth for Triple Nickel:
5 LBC at bottom
Run up hill
5 Burpees at top
Do this 5 times… hence the “Triple Nickel”
LBC’s at the bottom until everyone finished… head back to football field.
Partner up for exercise YHC stole shamelessly from Swiss Miss!
Partner does called exercise, while other Partner does the called movement out about 35 yards, then mosey back and flap-jack. The same exercise is performed by the partners throughout the whole set:
Set 1 – Partner SSH, while other partner (flap jack each time)
1. Sprints
2. Lunge Walks
3. Crab Walks
4. Bear Crawls
5. Sprints
Set 2 – Partner Jump Squats, while other partner (flap jack each time)
1. Sprints
2. Lunge Walks
3. Crab Walks
4. Bear Crawls
5. Sprints
Mosey to parking lot. Keep partners. Partner 1 starts exercise while Partner 2 runs around median in the parking lot. Keep flap jacking until the cumulative total is reached:
1. 100 Dips (partner cumulative)
2. 200 Step-ups… called due to shortness on time, but most everyone got at least 160-180 cumulative.
Finish with LBC x 15 and Flutter x 15
Done!
Moleskine:
Great to have some new faces out at Ascent this morning, including 1 FNG (David Sexton – Bootlegger) and Kotters Teddy and Incline. Bootlegger ran in and out with Scissor Hands, and wasn’t too far behind on any of the exercises… Great to have you out there and will look forward to seeing you out there in the future!
Also great to have relatively new PAX Chapstick… extremely STRONG given short time in the PAX. Can’t wait to watch you get stronger each week!
As stated earlier, today might have been (or seemed…) like more running than normal… and that maybe true. YHC didn’t plan it that way, but we covered about 2.6 mi in addition to our exercises. Everyone tackled it hard! It was an honor to lead this group of men this morning, and I’m already looking forward to the next time.
Thanks, High Tide for the lead on KB’s, and thanks to Pele for the great send-off prayer.
Announcements
1. Be watching for sign-ups to BRR.
2. Mall Cop mentioned that the F3 Foundation is evaluating building a bridge on the Olde Providence campus to cross a stream in the trails. This is needed! Watch for more details on the website.
3. Watch Twitter @F3Area51 for Sunday morning “F3RumRunner” runs from Arboretum ABC parking lot. These usually launch at 0600 and go varying miles… many options to accommodate many paces and distances.
Partner work at Stonehenge
18 brothers launched at 0600 from the Vine Restaurant at the Ballantyne AO for my 1 year F3 anniversary Q. F3 has meant so much to so many men and one of the biggest things to me is the friends I’ve made around the COT each morning. Today’s workout was about teamwork and partnering up to complete the exercises called. Here’s what we did:
The Thang:
We headed towards the back of the corporate park.
COP – Mountain Climbers X 15, Merkins X 15, IW X 15, SSH X 20
We headed over to the small pond with a bridge and YHC called for the PAX to partner up. Partner 1 run up the hill Durkins X 10, run down the hill to the sidewalk and repeat until partner 2 returns; Partner 2 runs a lap around the lake; repeato X 4.
Head towards the large pond next to I-485 and partner up in groups of 3. Partner 1 head to the bottom of the hill to station #1, partner 2 and 3 head to station #2 the grassy field. Partner 1 at station #1 does lunge walks down the hill and inch worms up the hill; partner 2 does bear crawls across the field and does crab walks back at station #2. Partner 3 runs from station #2 to station #1 for lunge walks and inch worms. Partner 1 runs from station #1 to Station #2 for bear crawls and crabwalks and keep rotating. Each PAX must do each pain station 2 times.
Mosey over to the parking lot and partner up. Partner 1 sprints down and back, Partner 2 does merkins, flap jack X 3
Indian run back to the COT
Moleskin:
It was a great morning for working out in the Gloom. The men were in good spirits as mumble chatter was off the charts.
Announcements:
Let Madame Tussauds know if you are interested in joining the Ballantyne BRR team.
Build you spring mud run team.
Exploring every nook and cranny at The Rock
SIte Q Hopper planted the shovel flag and ten men of purpose ignored the morning chill to get Saturday started off right.
The Thang:
Jog to area in front of church for warm-up with SSH x25, Mtn Climbers X25, LBC X25.
Jog to North Face for an Arc Loader – run up North Face, perform called movment, and run around trees and back down to bottom of hill
- Round 1 – Bear crawl
- Round 2 – Lunge walk
- Round 3 – Crab walk
- Round 4 – Plank walk
- Round 5 – Froggy jumps
Run over to back entrance for triple nickle with jump squats at bottom and squat thrusts at top.
Run up to parking lot for some work with a rock
- 20 curls, 20 push presses, 20 tricep extensions (Jamboree corrected the Q)
- Dolly, Russian Twist, Protactor with rock
- 20 curls, 20 push presses, 20 tricep extensions (Q got it right the second time)
Run down to large field west of church for sprint work. Sprint in between each exercise (civilian count)
- 10 Merkins – 4 times
- 10 Mtn climbers – 2 times
- 10 Merkins – 2 times
Partner leg throws – 2 rounds
AYG to fence at end of field and then AYG back to base of hill.
Mosey up to picnic area for circuit work – three rounds (10, 15, 20) with jump ups, dips, and decline merkins.
Mosey around to other side – Peoples chair, Balls to the wall, Peoples chair
Mosey to parking lot – Partner sprints with one partner doing called excercise while other sprints
- Round 1 – Squats
- Round 2 – Turkish get-ups
- Rount 3 – Burpees
COT
Naked Moleskin
Thanks to Hopper for inviting me to Q at The Rock. Great AO with lots of options – made it easy for me to make up the workout on the fly. We covered slightly over 3 miles and hit every major muscle group multiple times. North Face is just aweful, especially early in the morning when frosted over.
The Checkpoint/Maverick combo is hard to beat – “experienced” and young both pushing the PAX. Jamboree once again demonstrated world class speed in the froggy jump. Tito (that’s how it spelled in past BB so don’t blame me if wrong) showed some speed on the sprints – almost caught Maverick a few times.
Hopper took us out with a great prayer.
Announcements
Consider joining a BRR team. I thought I would hate it last year when I signed up for my first but ended up loving it (even with plantar fasciata bothering me my last 2 legs) and definitely will do it again this year.
Get involved – The third F is Faith, meaning discerning God’s intended purpose for you and getting out into the world to make an impact. If your trying to find your dolphin (read Freed to Lead) then talk to other men, get out and try something new, and dont worrying about failing once or twice. Tutoring, COTS, Mission I am Possible, and other efforts ongoing or find other F3 men and start your own.
Race to support Brain Tumor Research on March 21 at Marshall Park downtown Charlotte. Please consider joining Team Chepul Hill. Every man that completed the workout this am can complete a 5k with no problem and a 10K as well – Link to sign up at http://www.braintumorcommunity.org/site/TR?px=3408952&pg=personal&fr_id=2420&et=i98ZrHByzYDnkfC1IVL3qwl.
Email me at pchepul@gmail.com