Ever Given
This backblast was ghost-written by Hoover for Runstopper. Why? Because Flipper is a Disney princess and won’t let it go …
and Gummy is no longer on contract as Runstopper’s ghost writer so YHC was tapped in the dugout and pinch hit this one.
Dearly beloved, we are gathered here today to read this Rock Zero backblast, now posted so the world (and Flipper) can get on with their lives and harass other site Q’s to post backblasts for their Qs who didn’t. We run a highly regulated, respectable, and tight ship here. Your shenanigans should be memorialized in a backblast. Not posting a backblasts subjects your site Qs to being harassed and in YHC’s case this will continue until Dora Qs Rock Zero this Saturday. Another backblast won’t be written and somewhere around Wednesday of next week, YHC will be harassed, again, to commence with the mental exercise of writing a Pulitzer-prize worthy backblast. This is the new normal. #2020 is over, #2021 is here.
Like the Ever Given, finally freed from the Suez canal, the unclogging of a toilet of the mind, for the benefit of global F3 commerce. You’re welcome pax for this fine literary masterpiece. Of course, blaming YHC for not posting a backblast is like blaming, Marwa Elselehdar Egypt’s first female captain, for grounding a ship she never captained. Geraldo and YHC are just the site Qs. Like typical management, we own nothing but the blame and shame when something goes off the rails. Rule #1: Manage the chaos and keep your fingers crossed that everyone makes it out alive.
Rule #2, for the love of god, someone please WRITE THE DAMN BACKBLAST!!
But I digress, back to the workout. 7 men showed up to see what color tights Runstopper was wearing. It was as usual, the burning question on everyone’s mind. What color tights? Vegas odds had neon yellow but the man chose black. It was a good decision considering it was paired with a hi-viz running jacket. So hi-viz that pax couldn’t look directly at him in the sunlight without burning a retina. Kind of like looking at the sun during a solar eclipse.
It was a smart clothing option. Just not for after 0700 when the sun is up. Pretty sure people driving on Rt 51 slowed down trying to understand what that blinding light was hovering 18 inches off the sidewalk being followed by 7 men in F3 black. That thing was so hi-viz that if it was paired with the usual neon tights pax faces would have melted off like Paul Freeman’s at the end of Raiders of the Lost Ark.
Where was I? Oh yeah, the Thang …
Mosey out onto the front lawn of Calvary for a warmup. Surprised we haven’t been banned from the front yard, yet. But then again, the geese are allowed to crap all over that church so I guess we’re slightly less annoying. After the warmup, mosey down to Davies park. Fireman Ed was not impressed with the running, BTW. Once at the park, do some Mary in the frost covered grass. Head over to the soccer area where families were gathering for that Saturday ritual of watching their kids not be the next Mia Hamm or David Beckham but still cheering them on. Grab a rock. Stay socially distanced and do some stuff with rocks across the parking lot. Hit the playground for 3 sets of merkins, pull-ups, and step-ups (they’re not little hazes because we weren’t at the Calvary Hot Box). Back to the rocks (which we left in the parking lot for cars to run over, because this is not Calvary church) for some more parking lot shenanigans. Mosey to the side road that leads to the dog park. Mosey up to the middle light and split into two groups. Some type of suicide was called with pax doing an exercise and running to each light with both groups going in opposite directions. Cover every light then back to the frosty grass for some more Mary. Finally an indian run back to Calvary for sprints to the end.
The Skine of a Mole:
Solid group of pax on Saturday. YHC almost has them all posted here. Almost. In order to keep the HR files up to date, please sound off in the comments with the one pax YHC missed. He wasn’t a regular and YHC has a bad memory for these things.
#Cotters to Fireman Ed for posting for the first time in a long time. The last time I saw Fireman Ed, he was getting berated by Brown at Skunkworks. You know, back when management made you run with a kettlebell.
For all my hating on Flipper, he has a point about backblasts. Post them, they don’t have to be funny or even entirely accurate. But post what went down and who showed up. Your fellow pax will appreciate it and you won’t get called out by the porpoise with a purpose. I’ll repeat this for your benefit, we run a highly regulated, respectable, and tight ship here. Your shenanigans should be memorialized in a backblast.
SYITG
It’s O69, We’re just gonna walk around a bit…
DICCS given- PAX are shocked to learn I’m not a pro. Modify as Necessary. Don’t sue the Q, 5 Stones or F3. Cell phones? CPR?
Reminder given. I’m not the strongest runner and someone will have to pick up the slack on that.
Warm up
Opening Mosey to the entrance and back
20 SSH
20 Potato pickers
Calf Stretch
15 Imperial Walkers
THE THANG
Coupon time
Two rounds
On my up
25 Curls
Lawnmower pulls 20 each arm
30 Overhead Presses
25 Triceps extensions (crowd pleaser here)
Run to the far curb and back
Shoulder time
Two rounds
Cherry pickers
Bat wings 20
Cherry pickers
Moroccan Night Clubs 20
Cherry Pickers
Over head claps 20
Cherry Pickers
Run to the far curb and back
On the ground
Rt leg and Lt leg sideways leg lifts 20 each
Stormy Daniels 20
Flutters 20
American hammers 20
Bridged hip flexor flutters?? 20 each leg
Run to the far curb and back
Leg time
Curb squats 20
Sumo calf raises 20
Block lunges (Crowd pleaser #2) 20
Skater squats 20
Run to the far curb and back
At this time my Winkie was exhausted. So some pax add in some exercises. I remember blockies, arms to heaven, SSH and block bomb jacks or something like that. Thanks for the pick up.
MOLESKIN
This was my VQ. Thanks for coming out in support of me. I would like to thank Fuse Box the site Q for the opportunity to Q today. I learned today it’s pretty damn hard to count when you can’t breathe. At one point Chastain snapped at me and told me you’re not allowed to point when you want somebody to run, you have to say the words. LOL.
Sorry boys, I should have gone to Q school. My bad.
It’s been a year and four months for me with F3. It’s been an incredible journey. Healthier and stronger, 50+ pounds off and keeping it off. A newfound appreciation for working out. Friendships made. How could you ask for more from this F3 group.
I started this journey not being able to walk up a set of stairs without being winded. Tying my shoes was a chore. Most don’t know, but I started F3 just walking in the neighborhood. I would get up and walk and check in with the southside Briarcrest F3’ers when they got back from workouts. Huge shout and respect to the Southsiders. Ricky Bobby, Schneider and Chicken you fools are the best! But, thank you all for the support and the opportunity.
If you told me a year and a half ago I would be leading a work out of 20 men while I listen to them moaning groaning from what I’m dishing out, I would’ve told you you’re crazy. It’s just added to a long list of accomplishments I can enjoy now all because of F3. I said before when I was giving a six man speech and repeated it this morning. There’s no doubt in my mind that F3 and being welcomed by this group of men is saving my life. Respect and appreciation to you all.
As always, Stay after it boys….
Announcements
Yeah, there was one. Rockwell said something about riding a bike somewhere or something.
I was still suffering from oxygen deprivation. Missed it, I’ll have to work on that for next time.
Sorry.
Suzanne Somers Greatest Hits
Perfect 50 degree morning, some heavy hitting regional VQs, how were the numbers going to be this morning?
Pax answered the bell this morning which included a site first timer, a kotters, and an FNG
Nature called during my pre-run so a quick drive over to the gas station with 5 minutes to start
Thanks Dasher for the DiCCS while I was away.
Arrived back 30 seconds before 5:30am
The Thang:
Opening walk to PetSmart
Warmup
- Around the world w/ kettlebell
- KB Swings
- RUN lap around bullring
Workout:
- Lawn mower L x 15
- Lawn mower R x 15
- Lawn mower L x 10
- Lawn mower R x 10
- RUN to Brooklyn Pizza and back
- KB swings while wait on six
- Push Press L x 15
- Push Press R x15
- Push Press L x 10
- Push Press R x10
- RUN to Brooklyn Pizza and back
- KB swings while wait on six
- Walking Squat x 15
- Rotational Lunge x 10 left leg
- Rotational Lunge x 10 right leg
- Run w/ KB swings while wait on six
- RUN to Target and back
- KB swings while wait on six
- Curls x 15
- Shoulder Press x 15
- Curls x 10
- Shoulder Press x 10
- RUN to Hickory Tavern and back
- KB swings while wait on six
- Squat Push Pull x 15
- Side Lunge Shift x 15
- Squat Push Pull x 10
- Side Lunge Shift x 10
- RUN to Hickory Tavern and back
- KB swings while wait on six
- Snatch L x 15
- Snatch R x 15
- Snatch L x 10
- Snatch R x 10
- RUN to Target and back
- KB swings while wait on six
- Big Boy with shoulder press x 15
- Triceps extension x 15
- Big Boy with shoulder press x 10
- Triceps extension x 10
- RUN to Hickory Tavern and back
- KB swings while wait on six
- Lawn mower L x 15
- Lawn mower R x 15
- Lawn mower L x 10
- Lawn mower R x 10
- RUN to Brooklyn Pizza and back
- KB swings while wait on six
- Curls x 20
- Rotational Lunge x 10 left leg
- Rotational Lunge x 10 right leg
- RUN to Target and back
- KB swings while wait on six
- Big Boy with shoulder press x 15
- Triceps extension x 15
- RUN to end of parking lot and back
- KB swings while wait on six
DONE!
Moleskine:
Great group this morning. I think 7 – 15ish pax is the perfect number for Cowbell .
I think I heard the comment in the first part of the workout that my weinke came from Suzanne Sommers. Hopefully it got better after that.
Great to see Das Boot make the driver over to Wesley Chapel. Apparently he gassed up the night before, packed a cooler full of drinks and snacks, got a triptik from AAA, and left the house at 4am. Hopefully you make it home safe by lunch time.
Welcome back to Shriver. A Lawson guy (now?) that started posting about 6 or so years ago but has been out for about 11 months or so, look forward to seeing you more often.
Transporter came back from vacation and was crashing from a carb deficit. Strong work today. Also brought out an FNG relative from Dallas, Texas, “Pick N Pull”. Hopefully you can get connected back in Dallas when you return.
Zinfandel, Mad Dog, Bottlecap, and Dasher have become Cowbell regulars and it’s starting to show, great work!
Fast Twitch Return to Red Light District
5 pax made the smart decision to post at Fast Twitch this morning for YHC return to Fast Twitch and first Q at the site since November. After a proper veteran disclaimer we left launch towards the intersection of Swans Meadow Lane and Lammers Lane.
Quick Cop of 10 Low Slow squats, followed by one lap around the Swans Meadow Lane and Lammers Lane(roughly .25 miles or 400 meters) then wait on the six for further instructions.
The Thang:
1 lap(400 meters) hard pace, followed by 10 merkins.
1 lap recovery pace, followed by 10 squats.
Rinse and repeat until 5:55
At 5:55 followed by two ten counts by Christmas and Cheese Curd, we ran one lap recovery before meeting back up at the intersection of Swans Meadow Lane and Lammers Lane. Following ten counts by Purple Haze and Retread, instructions were given to head back to the intersection of Arbo View and 51 with the leaders grabbing the six at the end. Followed by another ten count upon the six coming in, we took the long way via Chick Fill back to launch, mileage varied from 5.12 to 6.33 miles with Purple Haze with the strong takeout at the end.
Moleskin:
What today didn’t bring in hills definitely brought a proper track work beatdown, its been awhile since we’ve done speed work with some merkins and squats mixed in. Given how YHC hates going to the track, this is was the best area to have the workout take place as Purple Haze likely would’ve rebelled and done his own thing at that point(his response would’ve been son this isn’t that other running workout that meats on Tuesday). Leaders Purple Haze, Cheese Curd and Christmas absolutely crushed it today being out in front on nearly every segment, followed closely behind by Retread and YHC.
Having been on IR and away from Fast Twitch the last two months, its been tough not being able to post while following strict orders from Whiplash to avoid speed-work and hills while recovering. I want to personally thank Purple Haze and all the pax for helping lead the site while Astro trains for Myrtle Beach Marathon and while I’ve been recovering on IR. It’s been tough not being out in the gloom but mornings like today where I’m pushed by you all has made working through the rehab worth it to come on out for all 3 F’s(Fitness, Faith & Fellowship).
Announcements:
-April is looking like a stacked line up over at Fast Twitch with Orange Whip, Slim Fast and Frasier to end the month. May is looking just as stacked as well, YHC and Astro will be reaching out to pax members soon to fill up the calendar going into the summer. If you have posted at Fast Twitch in the last 6 months, expect to be given asked to q.
-This is the second week in a row of Fast Twitch Backblasts, first time since early 2018 I believe that has happened
-See Christmas if interested in Metros King of The Hill relay or go to slack for more details
-South Mountain Challenge April 17th, details on slack
-April 24th Stone Chicken Challenge, see slack for details
– Rutbreaker challenge details found on slack
-Thank you for everyone for continuing to make Fast Twitch the best worst our in Area 51(often rivaling Horsey in which one is worse)
-Feel free to comment with any mumble chatter or comments I may have missed
Biking on Mountains with Beers
Wild times in the newest AO in Waxhaw. If our family photos weren’t Kumbaya for those watching, well now we have added bikes? What’s next? Training bras? Bro-ga? More opportunities to bat flip? Anything is possible!
Shout out to Rockwell for starting Off the Chain! Starting officially, officially this Wednesday at 6pm. Some location audibles maybe called to head into uncharted territory but for now plan to meet at one of the many pools Walnut Creek/Mill Bridge has to offer.
The best way to end a kickass cruise is with a cold beverage. Be there this week to join in on the fun.
This may seem familiar…
6 veteran PAX descended on South Charlotte Middle School’s bus parking lot for an Easter Monday edition of Base Camp. YHC’s calendar says Easter Monday is a Canadian holiday, and YHC is most definitely not Canadian, but it sounds more interesting than a plain ol’ Monday. Weak disclaimer was given and off we went into the brisk early spring gloom.
COP in Preschool parking lot
LSS, Shoulder Tap Merkins, IW, Peter Parkers, Runner’s Lunge stretch
Mosey to Alexis neighborhood for a Cul-de-Sac Sampler. PAX stayed together for all exercises to drive home the “Fellowship” aspect of the workout.
- McPherson: 15 Merkins
- Wycombe: 15 Jump Squats
- McCallum 1: Wide Arm Merkins
- McCallum 2: Sumo Squats
After each cul-de-sac, congregate at McPherson / Wyman intersection for Mary.
Mosey back to the Preschool parking lot and grab a parking space line.
- Plank Walk Merkins, 5 ea. side of line, 20 total
- Broad Jump Squats, ditto
Mosey to rock pile.
- Curls, Overhead press, Triceps
- Hot lap around bus parking lot, stopping at basketball goals 1 and 4 for 10 Merkins each
- Thrusters, Lunges, Tea Bag Squats
- Ditto except 5 Merkins
- Bench Press, WW2 sit-ups, Squat Hold
- Ditto
- Plank Hold on rock
Short mosey to launch to finish with 5 burpees.
Moleskinny
Mumble chatter was minimal as Area 51’s resident comedians were nowhere to be found. Solid work by a solid group of PAX. It is always a pleasure to lead this workout and thanks for Mr. Magoo and Thunder Road for the invite.
JF
Rinse and Repeat
I was pulled from the bullpen around 9:30 last night and gladly accepted. I already knew what we would do….
Warmup:
Long Mosey around school back to middle school, circle up
20 SSH IC variable speeds
10 merkins, slow count IC
Calf Stretch lets mosey
The Thang:
Many of you may know where the 200m and 400m are marked but all the guys today, that have never been a part of a speed workout, will not forget it.
Start at the stop sign for 200m (75%) once you hit the 200m mark job the rest of the way down just past the high school to the large crack in the road.
400m back to the stop sign and mosey around the circle in front of the middle school…REPAT…All morning!!
For the last 400m, we kept jogging all the way to the shed for a cool down. Audible…One more 400m back up the yellow brick road to COT. I’m sure no one broke a record, we were smoked.
The Moleskine:
Hard workers these guys were today. I only had to break up the baking group once and then they started pushing harder. The runs we did today are designed to get your mile time down and help with endurance for long-distance running. The goal, for most of us Gramin wearers, is to keep the splits very close every 200m and 400m. We maintained that pretty well but each time seemed to be a bit faster than the previous run. Dasher, myself and Wolverine tried to catch Gerber all morning and were successful…once…sorry none! We did find out the KY actually likes his name and all the guys trying to change it should let it ride. You can buy it at the grocery store! Ask Dasher what you can buy at Walgreens….. I can tell that a lot of guys are getting faster and posting at the WE workouts will continue to help. At the end of the day it’s up to each pax if they want to work hard, go through the motions, or just chat about warm apple pies grandmaw used to make. Well done guys!
Announcements:
WTF is May 1st. $10 buy-in for food and other items. There will be a t-shirt order going around soon, shirts will be $8-$10
I took us out.
You’re on Deck!
YHC got a DM on Slack on Monday from Bratwurst saying that he was unavailable for Swift on Tuesday: “I can’t be at Swift tomorrow and we need a Q. You’re on deck!” YHC debated avoiding the DM altogether because of the anticipated late night with the NCAA championship game (Oh, Gonzaga, why? Why?!) YHC finally posted in the run channel in the evening as the Q.
With no clue what would be on the agenda for the workout, YHC dragged along and on to Swift leaning towards a 3/6/1 interval set. Atlas, Bunker and Tiger Rag were waiting in the parking lot upon arrival and then YHC announced that Brat had reached out about the Q. Then TR or Bunker said, “Yeah, I think he sent that to several guys.” Wow, that hurts, Brat.
With four PAX of varying stages of taper, post-race and general tiredness, we took TR’s suggestion and headed to Target for a non-traditional Swift morning. It turned into a man-date with TR and Bunker pairing up and Atlas resigning himself to YHC’s companionship, but everyone appeared content with their partner — conversations were had, laughs exchanged, world problems solved. It was a change from the norm, but it was a good day to be at Swift.
Spring Break Sparks
With Spring Break starting in the area, the crowds looked a little thin on Monday, even at SOB’s premiere Monday boot camp. YHC arrived just as the Firestarter crew was heading out — that made a total of three PAX. But Teddy offered up a solid beatdown with various forms of suicides, a ton of squats and some daunting rock work. It was a good morning to get to chat it up with Flo and Teddy and with just a trio, no one can hide from the regrettable decision to grab an ambitious rock on the backside of Target. It was a good morning in the gloom and the coastal AOs are probably overflowing with PAX, right?
Super Tuesday
On the hit TV show One Day At A Time the building maintenance supervisor was a man name Schneider. This morning Watchtower’s own site AO – Tom Evans – Schneider, stepped up to supervise a workout at his own site. Like the super from the TV show he handled everything (except this backblast) like a pro. Schneider stepped in due to some last-minute schedule changes and trying to maintain the no-repeat Q in April. We had 12 men show up for this beatdown.
Warmup
Mosey from COT to the flag pole
15-side straddle hops
15 imperial Walkers
Calf Stretch (not long enough for Damascus)
Runners stretch
The Thang
-Moseyed from the flag pole to the end of the road in front of the school
Alternating at each light we did 20 squats and 20 American hammers (single count)
-We then moseyed over to the basketball courts and did a JackWebb of Merkin’s and Air Presses
-We moseyed to the back of the school where we did 5 excercises:
10 Donkey Kicks
10 LBC’s
10 Mike Tysons
10 Heels to Heaven
10 Flutters
Each of these was followed by a lap around the track.
-We then lined up on the wall behind the school and did 3 sets of 25air presses and 25 Jabs each time getting lower on the wall.
-We finished up with doing 4 corners on the track
10 Big boys
20 Squats
20 LBC’s
10 Merkin’s
We did this 2 times.
-We then made our way back to COT where we had just enough time to squeeze in a 30 second plank.
MOLESKIN
Schneider had laid out a great workout this morning. We logged a little over 2.5 miles. The weather was great.
Annoncements:
WTF
O-69’s VQ Tomorrow
Downtown Waxhaw Cleanup Next Saturday