Sunday Morning Retreat
This week we met up at the Retreat at Rayfield in Indian Land. Its quite a busy neighborhood/development. None of us really knew anything about this development and were shocked that it was a pretty big development.
Some conversations we had were that Chicken Little never wore blue jeans until he graduated high school. He strictly wore corduroy pants. Chicken also never ate peanut butter up until a few years ago where he ate peanut butter crackers and discovered that peanut butter was actually pretty good.
Due to his diet, TB hasnt enjoyed some of his favorite foods in over a year such as pizza or peanut butter and jelly sandwiches. He hasnt consumed soda in over 10 years. Speaking of soda, a former teammate/classmate of both TB and Rudy has opened up his own beverage company. Its being sold on Amazon…check it out. There are 4 different flavors. https://www.amazon.com/JavaKIck-Coffee-Cola-Fusion-Rebel-each/dp/B08L4CX2JC/ref=sr_1_1?dchild=1&keywords=java+kick&qid=1614018573&sr=8-1
Turnbuckle also recommends you visit and support the new deli in downtown Waxhaw…The Blue Door Deli. It is owned by one of his neighbors. He has taken his family there for breakfast on a few occasions since they opened.
Posse’s son Dallas is named after Posse’s father. Posse is not a Dallas Cowboys fan yet wears a Dallas Cowboys hat to Neighborhood Watch. It was assumed that Posse was a Cowboys fan and named his son Dallas because of it.
Did you know that Posse’s favorite cookie is Oreo’s. Every Sunday he finds himself stopping at Walmart to pick up some things and sometimes finds himself with a package of Oreo’s in his basket. This conversation led to myself (TB) asking him if he has yet to try the new limited edition Lady Gaga Oreo’s. HA…only you TB know about this stuff!
Posse has a points system for not snacking and his whole family is involved. If he hits his goal, his entire family wins! Wife gets a date night, son gets a golf outing, etc.
Sledge discussed that he was having a great second week at his new job.
Sunday Neighborhood Watch on 2/28/2021 will be at Bent Creek in Indian Land (as long as Periscope doesnt ask us to reschedule again). It truly is a great experience.
Did you know??
We have 3 walking/rucking groups per week now. We have Thursday mornings at 5:15am at Pursuit at Millbridge Clubhouse, Saturday mornings at 6am at Nesbit Park (bring 2 pairs of shoes…walking sneakers if we are just doing the roads or trail shoes if we are doing the trails) and we also have Sunday morning Neighborhood Watch at different communities around the area (check www.f3waxhaw.com for the location each week). Hope to see all of you out there
Putting the past behind us
Location: Bent Creek, Indian Land, SC
Our Sunday morning Neighborhood Watch walk had 10 + 2 fur friends show up for our first warm walk of the season.
This week while venturing out on a 2.56 mile walk lead by Periscope, we learned where he was born and raised as well as where he has lived throughout his life.
It was Elmer’s second day out ever at F3. Mad Dog got him to agree to come out to F3 before he even knew what F3 was. Elmer’s was named due to his occupation. Keep showing up! Showing up is half the battle!
Chicken Little got to learn about Dynomite and his life of being an entrepreneur.
Got to learn that Chicken likes to visit different F3 locations in his travels. Posse is putting Chastain up to getting out a new FNG that Posse knows during Chastain’s upcoming travel.
Posse is traveling out to the west coast this summer and we discussed doing a tour of the Goonies movie filming locations. Come to find out, Posse has never seen the movie or any of the Rocky movies! Who has never seen these movies?
We learned that Zinfandel has been taking advantage of the down time during the Covid pandemic by taking road trips around the United States with his family.
We discussed how NJ is the lone remaining state where you are not able to pump your own gas.
Why are we putting the past behind us you might ask? The sole purpose of Neighborhood Watch happened once again. Get to know your fellow Pax. For those that dont know, I (Turnbuckle) have found being a part of F3 over the past 18 months, there are going to be personality clashes. One person I have always found myself being difficult to get along with is the one and only Zinfandel. Whether the cause being my childish and immature antics of being on GroupMe or for one reason or another…I dont know the real reason to be honest. I have always respected Zin for the leadership that he brings to F3 Waxhaw, but felt we have seemed to butt heads and I was always intimidated to be around him. Well at NW this week, he initiated conversation with me and it actually went really well. I felt like he was the cool kid in school actually talking to the fat nerdy kid. Like…you want to talk to me? Glad we finally got to break that awkwardness I have always felt there was between us. Thanks for the chat Zin!
Next week 3/7 Neighborhood Watch will be at Bel Air at Carolina Lakes in Indian Land. Hope now that we are seeing warmer temps, we will see more of you out there. It really is a great time out there every Sunday morning. Do you have a neighborhood you want us to visit…let us know…we will make it happen.
Buy One Get One Free
To follow is a backblast for The Brave but wait…stick around and you get a Snooze Button backblast for free!! Frehley’s was the Q for Snooze but he called his shot and said that he is too old to write a backblast (his words not mine) so I will include one. Read on to see why it is not a big deal.
The Thing (Brave edition)
Mosey to the parking lot behind AAA for a warmup consisting of IW, SSH, LSS, Morrocan Nightclubs, Mtn Climbers, 6 inches into Peter Parkers.
Time for some shopping for office space. Run down the supersized office parking lot that runs parallel to Community House. Stop at every office building on the right with a door and drop for 10 merkins. Continue down Community House with 2 squats at every other street light to the 485 bridge. Here knock out 10 derkins, run to the other side of the bridge for 10 more derkins. Finish out the Community House jaunt with 2 squats at every light (big or small) and that gets us to our destination of Endhaven Elementary.
Here YHC noted that luckily we are beginning to be able to add more exercises back into our rotation and YHC has missed pull ups. So partner up. P1 runs to the playground for 8 pull ups while P2 does dips at the circular tables then flapjack. Repeat for 3 rounds. Next up P1 for 6 pull ups while P2 does incline merkins at the tables. Repeat for 3 rounds. Was going to take it down to 4 and 2 reps on pull ups but it was time to move on. Gotta get those miles in.
Quick mosey to the parking garage across Community House. Here we built a parking garage ladder and did it together. Run up to 2nd level together at a fast pace and 10 diamond merkins at the top. Then down the stairs and collect at the bottom with some mary until the 6 joined. Then up to the 3rd level stopping for 10 diamond merkins at the 2nd level and 10 right hand staggered merkins at the 3rd level. Down the stairs gathering for mary. Finally up to the 4th level with diamonds at 2, right hand staggered at 3 and left hand staggered at 4. Down the stairs gathering for mary.
Back towards launch doing the same variety of exercises that we did on our way down except 10 plank jacks when office shopping. About 5 minutes left and still needing about 1/3 mile to hit 4 miles so around the parking lot we did shuffle left, run backwards, shuffle left and forward. Then back to launch running some 3 man weave between the street lights. 4 miles obtained, 1 minute elbow plank, finito.
Moleskin (Brave edition)
Nice work out there by all. The goal was to get the 4 miles in but still really hit the upper body. As Sweetwater pointed out we weren’t doing leg day, but regardless what we were doing he was crushing it. I was glad to find a spot where we could get some pull ups in…they have been missed. Nice catching up with Gruden and looking forward to training with him for a half marathon that he somehow agreed to while doing pull ups. Great conversation with Rousey about how F3 has helped both of us get out of comfort zones and become better at planning and leading. That is what it is all about (and getting in shape at the same time). Is it me or does every backblast have a section noting where Soft Pretzel led the way the whole time? Well here’s another one. Wild Turkey was calling where we were going and exercises we were doing before I did. Get outta my head man. Jazz Hands is back at it after having a newborn and it didn’t take him long to get it back. Apologies that I did not get to catch up with you much this workout but great to have you out. Taco Stand, Wingman and Midriff are pillars of SOB that not only lead the way physically at workouts but also lead the way in growing our region. Thank you for all you do.
The Thing (Snooze Button edition)
Basically the same thing as above but take away the parking garage ladder.
Moleskin (Snooze Button edition)
Frehley’s ever the F3 OG easily navigated a last minute need to Q and basically made up a great Q as he went. And this despite Wingman trying to throw him off with mumblechatter which included Rousey-like counting during COP. 3-Way may need to get a new clock because he has hit the Snooze Button hard all 3 times. Lots of 3’s there. My friend, your conditioning is already much improved in just 3 weeks. I can’t wait to see where you are in a couple of months. You will be doing marathons in no time. Mighty Mite was given a “A” by Frehley’s for doing the in-and-out ab exercises the hard way. Then had the grade moved down for refusnik on several curb exercises called by Frehley’s. Market Timer gets props for leading the charge for a later workout which has definitely provided a new spark.
Announcements
- Convergence 3/13 at Stonehenge with Dark Helmet on Q. Great chance to bring out a FNG or kotter and get reinvigorated as we head into the prime weather season and loosening Covid restrictions.
- Collecting items and/or monetary donations for welcome packages for homeless individuals being provided housing by A Roof Above. Just give your donations to your AO site Q, Kirby, Madame Tussauds or War Eagle.
Olympic Effort
4 pax were on time for Olympus yesterday. No rain and warmer temps made for a more enjoyable experience, at least until the workout started.
Warm-up:
- SSH x 15 IC
- IW x 10 IC
- Sharon Towers x 20 IC
- 2-handed swings x 20 OYO
- Prying squats x 2
Main Event:
Neupert: 10 sets of 6 double swings
Complex 1:
- 1 clean, 1 jerk x 5
- 1 clean, 2 jerks x 5
- 1 clean, 3 jerks x 5
1 clean, 4 jerks x 51 clean, 5 jerks x 51 clean, 4 jerks, x 51 clean, 3 jerks x 5- 1 clean, 2 jerks x 5
- 1 clean, 1 jerks x 5
Carries: Farmer out, farmer back, waiter L, waiter R – 1:00 on/1:00 recovery
Complex 2: 11s of merkins and snatches
- 10 merkins, 1 double snatch (do singles if more comfortable)
- 9 merkins, 2 double snatches
- 8 merkins, 3 double snatches
- etc.
- 1 merkin, 10 double snatches
Circle up with RockZero for COT.
Announcements:
- Beer mile – 3/19
- Mighty Mite is taking a month off before scheduling/promoting his next blood drive, but that doesn’t mean you can’t sign up to donate when you’re eligible.
- Frehley’s Comet on Q at Swole on Monday and Unplugged on Q at Meathead on Wednesday.
Moleskine:
- Thanks to the pax for coming out today. I promised some new complexes and they more or less delivered. Mighty Mite was the only one to make it to the top of the pyramid in the first complex. He was also pressing instead of jerking, which is pretty damn impressive. He was disappointed we bailed on going up to 5 after he had psyched himself up. We paid the price when he wouldn’t allow for any modification of the second complex (which should have started at 10 snatches and 1 merkin). All those snatches were tougher than expected. The double snatch is a lot of weight to bring down from overhead, so some pax returned it to the rack and others switched to singles as the reps got higher. Better to modify rather than hurt yourself.
- YHC pre-ran with Hoover and Slingshot at 0630. Hoover and I got there a little early and were waiting to run when we noticed a door open on a parked car on the far side of the RZ lot. A woman got out, fixed her clothes a bit, then a man got out. The woman got in the driver’s seat of the fogged-up car and drove off while the man walked to another vehicle and drove off separately. Things can get pretty crazy in a church parking lot at 6am on a Saturday. I guess the moral of the story is to make sure you check the F3 schedule before you choose a spot for your early morning rendezvous.
Side Straddle Hop Bonanza
For my 1 year F3 Anniversary, let’s jump for joy at Diesel. A bit more cardio than most may have expected, but with my knee not quite there for every day running, I’ve got to work that in somewhere. Lots of support with a great turnout, thank you Brothers!
We all circle up in the Five Stones parking lot…Just before go time I remember I busted my block at Chiseled (yeah, I ripped it apart doing some curls…that’s just what happens when you’re Sledge-O-Matic)…Bunyan to the rescue with an extra one. DICCS given and we’re off (well, we really don’t go anywhere, it’s Chiseled).
60-Minute Man at a Pickle Party
Billy Ward and his Dominoes sang about being a “60 Minute Man” — in nearly 5 years of 3 and dozens of Qs, YHC had never taken the lead on an hour-long boot camp and the question was out there, “Could he keep it going for 60 minutes?” But that was soon overshadowed by, as Zin dubbed it, a “Pickle Party” between the bros. Here’s how it went down…
WARM-UP
Mosey to some lot near the elementary school…
- Motivator!
- Calf stretching… so good there were groans of delight
THE THANG
Split the group in two, with half the group running to the second light on the left right for 2 burpees and the other half doing box jumps or jump ups on the loading dock until the entire other group returned.
Repeato twice more
Keep the group split in two (unless you’re a Pickle Bro and then you switch groups to join your other Pickle Bro) and one group does supine pull-ups while the other runs to the far mobile unit and does 3 merkins.
Repeato twice more
Mosey to the elementary school parking lot and grab a running rock. Hey, Pickle Bro, running rock. Time for…
Bear Crawl Bocce Ball!
- Bear crawl the length of the parking lot (60 yards?) while rolling or tossing the rock forward
Once there, plank, then run through the drop-off line with your rock and run back to return the rocks.
Mosey to the branch of the drop-off line to start a Quarter Pounder:
- Run to first marker for 25 merkins OYO / Run backwards to start
- Run to second marker for 50 American Hammers / Run backwards to start
- Run to third marker for 75 calf raises / Run backwards to start
- Run to final marker for 100 plank jacks / Run backwards to start
Grab a lifting rock for…
- 15x curls / 15x overhead press / 15x bent-over rows
- 10x / 10x / 10x
- 5x / 5x / 5x
Crab Cakes x 25 IC
Head middle school drop-off with 30 Dive Bomber Merkins along the way
20x Big Boy Sit-ups + Knockout
1-minute Hollow Body Hold
Mosey back to COT
Quick Feet with a few merkins mixed in
Big Finish with a hot lap around around the parking lot
MOLESKINE
YHC wasn’t sure what to expect for turnout today and was excited to see the number growing until hearing…
- “Yeah, I spent too long on the porcelain throne and couldn’t make it to Clean Slate on time”
- “I didn’t feel like going to the gym today” (So YHC is the easy option?)
- “Oh, I thought so-and-so was on Q?”
It’s Prom season and YHC is the one your mom made you ask because she’s friends with their mom and felt sorry for them. That’s fine — YHC can go 60 minutes and orders the lobster!
After a failed attempt earlier this week at Bushwood, YHC successfully executed the Motivator and it left the PAX wanting more — inaudible pleas for more Motivator that will have to be used next time. Recalculating was a huge fan and even stopped from about counts 7-4 to admire the grace of the exercise.
Shortly after the warm-up is when Zinfandel called out the Pickle Party between Dasher and Gerber, competing to get the most mileage for the day. They both pre-ran together and then took advantage of any rest counts or break time to get a little extra distance. Dasher and Catnip put in big work on the loading dock, going for the high box jumps and fortunately, no faces hit the concrete. A few PAX channeled their inner Moneyball and avoided the 20 feet of wet grass to the bars for supines, stopping for squats. Don’t worry, the lower body will be worked. Honeycomb didn’t cut it short — he went for the full loop around the mobile units, as called.
Bear Crawl Bocce Ball was a huge hit… once it was over. Guys soon realized that because of the amazing quality of the Weddington parking lots, the most efficient way to move the rock was to heave it and Blue Screen came close to taking making it a bowling event and knocking out some PAX. Banjo and Swift are silent troopers, and Pickle Bro Gerber made it a hairburner. To one-up him, Pickle Bro Dasher asked when we were actually going to run with the rock. YHC takes questions as suggestions, so we added a lap with the rocks.
The Quarter Pounder also proved to be a fun one and while we couldn’t hit an actual football field, as prescribed in the Exicon, the distances worked out well. Some questioned 2-is-1 on the American Hammers, but Dasher was supportive. Calf Day kicked in at this point as 75 calf raises followed by 100 plank jacks, along with plenty of backwards running — on top of the Motivator — does a number on the legs. Chastain showed off the soccer skills with the defensive running and hopefully has the Brandi Chastain abs as well. At this point, we also learned that Gerber was running a little farther than the marker for his exercises.
Dive Bombers, then ab work. With about 5 minutes left, Catnip pulled out early (eeeewwww?) and missed the big finish.
When it was all done, YHC kept it going for 60 minutes and left the group tired and fulfilled and Gerber had the bigger Pickle day by 0.1 miles.
And if you’re not familiar with the song…
https://youtu.be/NlZqfNNtvVM
Revenge of the Panties
Started the morning with a little half mile Mosey to Millbridge community center parking lot and Rudy’s response was priceless: Oh gosh! Arrived at parking and circled up for some dynamic stretching.
- 10 SSH
- 10 Imperial walkers
- 10 Low slow squats
- Calf stretch 10 seconds per leg
- Glidah stretch 10 seconds per leg
The Thang
Progressive (4) corners. Run to first corner and complete first exercise and then run back to start. Run back to first corner first exercise again, then proceed to second corner exercise, the run back to start. Repeato (3) more times. Each time PAX arrived back at the start various exercise were performed until the 6 arrived: Burpees on your own, Merkin Circle up to 100, and Burpee circle around twice.
- Corner (1) – 5 Dry Docks
- Corner (2) – 10 Squats – Running between corner 1 and 2 is when we found out Popeye’s wife panties were in his pocket. Of course, everyone wanted to see and he refused
- Corner (3) – 15 Dips on curb – Running between corner 3 and 4 Rudy somehow got into Millbridge fitness center to leave a present
- Corner (4) – 20 Big Boy situps
Mosey back to Commitment but stopped over to the rock pile and broke up into teams of two to complete 100 curls, 100 overhead presses, 100 goblet squats, and 100 triceps
- Partner (1) started the exercise and partner (2) ran to the other side of school parking lot and back.
Next, in same teams rifle carry and web edition – partner (1) rifle carry rock while partner (2) was doing Bobby Hurley – LBC web. After first round, partners switched one did rifle carry while partner did (2) Bobby Hurleys and (8) LBC. This continued until (10) Bobby Burleys and (40) LBC’s were completed.
Mosey back past COT to the roundabout for the famous Chicken and Premature Spiderman walk with Merkin. PAX spread apart equally around roundabout, got into plank, Spiderman walk (5) times and (1) Merkin. PAX went around about 90 degrees and reversed. This went on for three minutes and much groaning! Mosey to COT.
Announcements
Deep Dish birthday today 52
6th man Rubbermaid
March 6 Q school
Rooster signup for March 13 – Five man teams – 1st PAX runs a mile and rest, 2nd PAX runs a mile and rest, 3rd PAX runs a mile and rest, 4th PAX runs a mile and rest, and lasty 5th PAX runs a mile and rest. This continues for 5 rounds and the last 26th mile, the 5 PAX team runs the last mile together to finish.
Prayer Request
Fuse friend Butch – recover from prostate surgery
The Juice Dad since he has ALS
Premature brother Jason (47) and his son Michael (28) battling alcoholism
Dad jokes continued STUD 3/43
Shop Till U Drop STUD
Well I am not going to make a long one on this backblast. I was pleased to see a truck pull up and join us at the last minute. I was afraid my 2.0 and neighbor Franky were it. Luckily Tinsel and Sonic got in the mix quick. Then the most amazing thing happened Flipper joined us on his unicycle. Who knew he could also juggle while he road that thing?
Well we ran 3.16 miles and explored some new territory. Glad to have met Tinsel and Sonic today from the fort. We all wished Udder was here but we understand he had to sleep in. What a wonderful group to lead. Thank you all for being there.
Best dad joke today. Well it wasn’t my 2.0s inappropriate booby trap joke. But I liked flippers :
Why was the robot tired after his trip? Because he had a hard drive.
A Beautiful Day in the Neighborhood
8 poor souls including one FNG – Alex Williamson – Elmers (RESPECT), made it out to Blackhawk this morning to get our bodies in shape and push each other way past our comfort zones. Covered ~4 miles and got some arm work in as well. Here is how it went down…
Warmorama:
Standards, SSH IC x 50 (increasing speed at 26-50), IW x 15, Moroccan Nightclubs x 15, Plank/6”planks x 3, Up/Down dog and calf, Glidah and Jimmy Dugan stretches.
Thang:
Mosey to rock pile at 3rd intersection up WC pkwy and grab a lifting rock for Circuits of Curls, Shoulder Presses & Rows. Did 3 sets of each and ran from rock pile to light 1 then 2 then 3 after 15 reps of called exercise. We switched it up to run the other direction and increase by one intersection after each set. Return rocks…
Moseyed back to COT and stopped for some Mary along the way. LBC’s, Low Slow Squats and Lunges were called.
Arrived at COT after completing somewhere near 4 miles for most of the PAX with 3 mins left so we did a cool down stretch by repeating previous stretching routine. Man I love a good cool down stretch…
Done!
Everyone pushed it to the max today and Elmers did a great job keeping with the group. Keep posting bro and you will get that lung capacity back. We’ve all been there and it sucks at first but then you embrace it, get used to it and eventually come to enjoy it. I was also impressed with High Hat today. Dude, you’re getting faster and it is showing. I guess all those people touching your balls is really paying off…:)
Shout out to Atlas and Chicken Little for joining me on a mini CSAUP this morning before the workout. We all took off from my house in MB and ran a 5k down to WC Park to post. What a dumb idea that was… When can we do it again???
Moleskin
Well here is where I finally tie in the title of this BB…
18 years ago today, Fred Rogers of the famed PBS T.V. show, Mr. Rogers’ Neighborhood, passed away. A sad day, for sure as he was a genuinely good person who spread kindness and love everywhere he went. Not just on T.V. but in his life outside the view of the cameras as well. I can’t help but think if he were around today, things might be different in a positive way. Kids who are now technically adults didn’t get the benefits of the lessons he taught us on his show about being kind to one another regardless of your socio-economic or cultural status and I feel like that is lost on the new generation and we, F3, and people like us need to be that light in this world to show kindness and genuine care for our fellow human beings. Go out today, tomorrow and every other day of your life and spread kindness and love to your fellow humans . It is a choice and only you can make it. Simple.
Announcements:
Q School on March 6th
Rooster on March 13th
CPR class sometime in March
Mad Dog took us out in prayer
What’s a FormGasm?
4 5 6 PAX headed to Cerberus for a field trip. YHC did some scouting yesterday of Waverly area and wanted to do some exploring of Rea Farms.
LET’S GO:
- DiCCS
- Disclaimer: All these guy know the drill
- CPR: We are going to be working out next to the Emergency Room so we are covered there
- Cell Phone: No one had one so YHC went back and grabbed mine (to the applause of Zinfandel
and to the rolling eyes of Alf) - Safety: We are crossing Providence so headlamps are recommended but YHC was only one
who blinded cars at the stop light
- Mosey to side of Harris Teeter
- Warmup exercises
MAIN EVENT:
- Stairs
- Up/Down x 3
- 5 Burpees at Top
- Repeato x 3
- Grass Field
- Broad Jump Burpees across
A leisurely stroll while picking flowers and listening to grown men gruntArmy Crawl across- Mike Webb
- 1 Mike Tyson & 4 Shoulder Presses
- Repeat til
you complain about your feet slipping10 & 40
- Half Wall
- P1 Derkins
- P2 Bear Crawl
- Repeat
- Stairs Part Deux
- Up/Down x 3
- 10 Bomb Jacks at Top
- Repeato x 5 (lowering Jacks by 2 each time)
- Plank work with Elbow touches and 6″ holds
- 3/4 Wall
- 10 up and overs OYO
- Viva Parking Lot
- Lawson Webb on Curb
- Derkins x 2, 4, 6, 8, 10
- Dips x 10, 10, 10, 10, 10
- Have a Nice Day for 30 seconds
THE WRAP-UP:
- It’s always great to get 50% more PAX than you started the workout
- Fredo joined in as we were departing COT; great seeing him make the long horse back ride from Waxhaw to his old stomping grounds . . . That bumpy dirt road must have knocked the counting out of your brain as I saw you make a couple extra trips on those stairs
- O’Tannenbaum wasn’t going to miss the stairs workout until he almost missed the stairs workout by arriving 60 seconds late . . . Great push today
- Snowflake, ever the gentleman, stayed back for O’T . . . Or was it because he needed somebody to hold his hand crossing the street?
- Alf crushed the burpees but was a hard #RefuseNeck on the Army Crawl . . . Or was it due to him wanting to “check everybody’s form” . . . not that there’s anything wrong with that
- Zinfandel openly admits to coming out of the form police closet and had his ticket pad in hand when Alf apparently
pimp walkedlunged across the field during Army Crawls . . . He changed from writing a ticket to a full #FormGasm as he was yelling in between deep breaths during the Army Crawl
ANNOUNCEMENTS:
- Prayers for Bout Time and his 5 year old son, Jennings, who is having a bone marrow transplant
- Q School: Saturday March 6th
- 0630-0800 at Cuthberston Middle
- You will get a workout and some tips on how to Q and/or Q better
- If you have never been to Q School, you need to go . . .
Or face being kicked out of F3 - Click Here to signup: https://forms.gle/QmMgMUyEW2gHLDkh7
- The Rooster: Saturday March 13th
- 0600 in Rock Hill
- 5 man team relay
- Each guy runs 1 mile at a time
- Teams will be made up to even out the speeds so we can compete against other Waxhaw Teams
- Great 1st F and better 2nd F to get to know your F3 brothers
- Hit up Rubbermaid or Bottlecap to get more info and/or commit
YHC took us out with reminder about living out today in a grateful way . . . Tomorrow is not promised so act like it . . . Let’s Act!