Pre-Run – Billy Goat and YHC for 2 miles of extra credit. Stonehenge is the only AO where you can get a full 90 min. Man up and show up.
Warmer-Upper in the Staybridge Lot
20 Side Straddles
20 Imperial Walkers
10 Steve Earles
10 ‘mericans
10 Supermans
20 Flutter
20 Dolly
20 Rosie
BOMBS @ Campbell’s lot. Someone should name it the soup bowl or something
With a partner complete
50 burpees
100 overhead claps
150 ‘mericans
200 big boy sit-ups
250 squats
Bagpipe Hill
Run to the top then 100 side straddle hops
Run to the top backwards then 75 mountain climbers
Run to the top as fast as you can 50 Freddy Mercury
Run home with some ‘mericans sprinkled in
Finish with sky humpers, bridges and lbcs
Moleskin
It’s good to be back. Great to see old faces and new faces including National Treasure, Spareparts and Midriff. Keep coming out! We covered 3.5 miles plus a full body workout.
I got called out for working out on my own and virtual lately. TBH, I still get a little nervous in a larger group. The consequences of community spread are severe. Be diligent and persistent.
As if you needed another reminder, times are tough right now. Keep training, keep pushing and never give up.
F3 Backblast for VQ
Title: Run with endurance the race set before us…
Date: 8/21/2020
Kevlar PAX: Good numbers for Kevlar lately. 12 guys showed up for my VQ – the more the merrier
Orange Whip wrote a backblast in June and it gave me a whole new perspective on him, his faith, and F3 – so I’ll try to shed some light on my story as well.
Since I am relatively new to the F3 fam, I’ll give a little run down of how I got here. Graduated UF (Go Gators) with a Construction Management Degree in Dec 2019. Married my beautiful wife Jan 2020. Relocated to Charlotte for a new project in Feb 2020. COVID hit hard in Mar 2020.
A lot of changes happened in those few months, and it was difficult to keep my bearings as a new husband with a new wife, new job, and a new city to call home with no great way to meet new people. That’s where Spyglass comes in who I’ve known for years – he and his wife moved to Charlotte in May and he soon asked me to go with him to a group called F3 at 5:30am (fyi Spyglass previously joined F3 when he lived in Asheville). I went, and I’ll admit Skunk Works was painful but great – shoutout to Horsehead for the name that stuck.
F3 has been a great way for me run the race with men who also want to see God’s Kingdom established. In this regard, Hebrews 12:1-2 “Therefore, since we are surrounded by a so great a cloud of witnesses, let us lay aside every weight and sin which clings so closely, and let us run with endurance the race that is set before us, looking to Jesus, the founder and perfecter of our faith…” I love how the author of Hebrews relates our faith journey to a race of endurance. No matter the time, weight, sin, injury, or pain – we must run the race set before us and look to Jesus the founder and perfecter of our faith. The grit that it takes to finish each F3 workout is an example of how much focus and effort we are to put in our daily walk with the Lord.
Now to Kevlar: 12 guys showed up this morning.
I arrived early for my first Q – I have never had to use the bathroom before a workout, but this morning hit different. No porta john in sight, so onward…
The Thang:
Ye Mole:
See you guys next Friday.
-Chubbs
Opening mosey around that parking lot back to COT
Warm up
20 x SSH
15 imperial walkers
10 Diamond merkins
Various stretches for the “respects”
The Thang
Head over to the road in front of the high school for suicides. Start with 1 burpee at street light and 10 T-merkins. Run to 2nd light for 2 burpees and return to first light for 10 T-merkins. Continue this theme until you get to the street light past the big globe.
Mosey around to side of high school parking lot. Bear crawl/Mike Tyson across the parking lot. 10 bear Crawls then 10 mike Tysons until you get across the parking lot.
Mosey over to front of middle school and partner up. P1 run lap around parking lot while P2 does an exercise. 300 dips, 200 150 step ups, 100 75 derkins as a team.
Mosey over to high school parking lot. 10 Bobby Hurley’s at every other tree until you reach COT. Done!
The Moleskin
Thanks to a great group of guys who joined me way too early this morning to run around MHS. I hope I made it worth your while to wake up that early. Sorry I could not make Ice 9 spill his merlot.
Announcements:
It was a stressful afternoon, driving straight from Raleigh cutting a meeting short at 2:38, letting them know I had an important commitment I had to go to. I was looking forward to a 2.0 friendly work out and I had picked up water balloons early that morning. I did Client Dinner a couple weeks ago while Bottle Cap was running a pint short @ 92 degrees and I thought it sure would be nice to jump in some water and there is 0% chance I would be here when I was a kid in this heat to work out,,,,so what better than a water fight to engage the 2.0’s and make it fun for the adults (I use that term loosely)
Showing up 50 seconds before the start, I asked Zin to the take the pax down to the baseball fields where I was parking my truck.
WU: 15 SSH, 15 MC, 15 IW and something else
The thang: Mosey to the hill and promise the 2.0’s a little work and we can have some fun. 7’s on the hill squats at the bottom CDD at the top. Finish with some plank jacks for the six. Back to the practice field for some water balloon capture the “53LB kettle bell.” mostly adult vs kids. Bucket of water ballons in the middle and adults have to grab the kettle bell and bring it back to base. If they get hit by a water ballon back to base for 3 burpees. If it breaks 5 burpees. If the kids throw and miss its back to base for 3 burpees if an adult catches its 5 burpees. Three round of this and we mixed it up at the end. Mosey back to the front of the school, lunge walk and a frog hop to the front. At the front 4 donkey kicks with a mike Tyson up to 5, maybe 5.5. Back to COT to round up with some mary.
Moleskin: 2.o’s were killing it, keep in mind ( I was not thinking) on the last round Rock, Speed bump and I believe The Dude carried a 53Lb KB!!!, That is impressive. The Dude and the BEAN were locked on and with high intensity on attack mode. The rock as an arm of a pitcher. Orkin and Speed bump have heat seeking ability! I think the adults had fun too, had some strategy building on the east end field, scuba and centerfold were launching a wedge attack form to garner the KB. All in all finished with A effort all around and I think we had a little fun in the process. BC thanks for asking me to lead!
It was a real possibility that we were going to see rain so YHC had 2 game plans just in case. When no rain came I chose option C. The pre runners came in and YHC mumbled some sort of disclaimer.
The Thang:
Mosey across community house and stop at first stop light and do a ridiculous 🙄 warm up. Arm circles and low slow squats.
Then the explanation happens. We are going to Toringdon and every curb we will do 6 American Hammers and 6 jump squats. This was met with speculation until I reminded the pax that medians had curbs too thus any openings on the left side of the street we either did 12 or 6.
We followed this path into Toringdon and changed the called exercise to burpees and big boy situps x 5.
After we hit the apex of the circle we changed again to low very slow 5 count squats and dying cockroachs x 5.
After we made it out of the lot we need some mileage and visited the greenway parking lot. Then back to Community House where we did Romania dead lifts on the way home. 4 miles accomplished.
pi/diameter + (SUM OF THE APEX) =TOTAL COUNT OF REPS DONE
Thanks Sweet Water for the take out.
Moleskin:
I was nervous about my legs holding up but it did and I am glad because I didn’t want to let the pax down. Tuck and Tolkien took turns hanging back with me. Sweetwater clearly did everything I threw at him and looked like he could handle more. I am looking forward to his VQ next week at the Brave. Lots of good work put in by all. Thanks Tuck for getting me back in the game.
Announced:
Fly over Charlotte brought to you by the 5 and 2 Project in conjunction with the Charlotte Ledger
Marathon with tons of options to participate coming soon. Brought to you by the Tuck CSAUP Consortium.
It’s been awhile since I been on Q and ole Shake is fatter then usual. Well, I can’t cheat other people just because I can’t get less fat. So I make something up that I know will make me tired and push me. Well……here we go.
Warm-up
The Thang
Mosey to shelter:(two rounds of this, with count of ten on my down)
Mosey around block, now let’s see how this works. I yell out 180!!! (This means to immediately turn around and run the other way) This makes a good pace buster. After a few 180’s, I yell Shake n Bake! If you not familiar with that, it’s 5 Burpees on your own. All of this on just the first street. This continued on the next street with a slight hill. Now we head to THE HILL, I wait until everyone is cruising at a nice pace by listening(about midway). 180!!! Just as the sound of the feet going sounds steady, 180!!! As we are about to the bottom of the hill, I call 180 again. I hear the rumbling, so I let it fly………..Shake n Bake(five burpees on your own). This went on for awhile.
Finally we stop off at the parking lot at the apartment complex at the bottom of the hill. Line up on center line in parking lot.
Time to go back up the HILL from whence we came. More hi-jinks of 180 and Shake n Bake’s. Once at the top of the hill we circle up for:
Back to beginning:
Bear Crawl Ring of Fire, called exercises in between.
Side Step Ring of Fire, called exercises in between.
Split into groups give it all you got stop sign to stop sign. (4 rounds, two equal to one). Not gonna lie, I was done half way through all of this, the running at the end got me. After all the 180 calls and moving left to right, I feel like I should have been playing the Cha Cha Slide during the workout. Just a thought.
Thanks for following me and going after it today. Even if you didn’t agree with it. On to the next one.
Announcements:
Moleskine:
We’ve been joking about headlamps, but you have to admit that some of the things that have happened a headlamp may have helped. Do you want to find out? I don’t. I rather spend $30 bucks than spend 30 days in the hospital or worse. Please consider the Road ID’s guys. If I were to pass out while working out and taken to the hospital, no one would know how to contact my wife. What if it takes awhile for me to regain consciousness, all my wife knows is that I never came back home. Just think about it. Thanks for letting me lead and I promise a better showing next time.
Four decided to get some work in at Peak 51. Pretty simple …
Mosey out of the back of the alley, around and up by Pappy’s Cuts, over to the Mobility & More parking lot to circle up.
COP
Thang
Mosey down the Canyon of Heroes to the front of the Library/Town Hall circle. Time for one of YHC’s personal favorites, The Beast: 6 reps at 6 stations with 6 exercises.
Mosey back to launch. YHC recorded 2.2 miles.
Fin.
Moleskine
So, the theme of this workout was “Slim Fast and Smokey just stay way out in front and chitchat.” I have no idea what they actually discussed, so, I’m just going to take a few guesses.
I might be wrong. I don’t think I am, though.
YHC scheduled this work trip back to NC from WI with a purposeful hope to post, and thanks to SwineFlu & CircuitCity for allowing a rusty ol veteran to Q. Admittedly I was a little “rocky” and even rusty at times. It had been a month since my last trip & post, plus I was often happy to engage long-overdue mumblechatter!!
Pre-runners came in from all directions, and gathered next to the theater for Nightmare on Elm!! 20 victims heard a disclaimer (suggestions, modify, safety across, no partner/contact…)
The Thang:
(several stops with Mary & Plank throughout…)
Moleskin:
Really good to be out with everyone. Like I said when we finished, please don’t take F3 for granted. Having moved to a non-F3 area, I miss the accountability, camaraderie, and push. Really hard to replicate all the benefits of posting and being involved.
Commish, glad Michael is at ASU, but good luck with season. Twister took a tumble right away at a speed bump, but rolled and popped up like a stunt man! Chopper used boulders for running, and thankfully corrected my “choppy” counting at times! Great to see Teddy back going hard, with back in good shape. Mary Kay and Heartbreaker both eliminated at least 5 lbs each in the past few weeks…from shaving and hair cuts alone. Thanks One Star for my official “Weinke”…needed that today! Billy Goat good luck with the new gig. Kirby awesome drawing up your service mission & plan. Strawberry congrats on the move- glad you are still close. Swine Flu-sorry I frightened you when walking from my hotel :). WarEagle- one of the only with a light-up band…need to ramp that up with bright clothes & lights! Olaf glad the shops are doing well-stay blessed! Beetlejuice enthusiastically bantered while going hard. CircuitCity good luck with school, and enjoy the days off. Cable Guy has become a regular again after a couple years away – rarely says much, but goes hard. Thunder Road & Floor Slapper stuck together & pushed each other through mumblechatter. MightyMite always shows up, does his thing, and looks out for Pax…#leader!
Annoucements:
This morning was YHC’s first time back at the Arsenal in quite a while. We had all regulars, Atlas pre-ran by himself, and Cobbler pooped 10 minutes in. So for just a brief moment, all was right with the world.
Warm Up: Mosey down to the miniature basketball court for 20 SSH, 10 merkins + 20 MCs, and 10 low slow squats all IC.
Workout Part 1: One lap around the school with stops. Running was done at a recovery pace to encourage us to elevate heart rate on the exercises. Which were: 10 eight count burpees IC, 10 donkey kicks IC, 20 jump squats OYO, 20 man maker merkins OYO, up/downs on Q cadence.
Workout Part 2: Head to the playground. Start with a set of pull-ups with every PAX doing his one set max. For every set following, the goal is to do one less rep than your first. In between sets, we partnered up with P1 running a lap and P2 doing a called exercise. Round 1 = 100 sit ups combined, Round 2 = catch me if you can lunge walks around the track, Round 3 = 150 merkins combined, Round 4 = 3 sets Mary (no running on this one).
Mossey home and plank for a minute.
Moleskin: The pull up routine came from something Voodoo posted back at the start of lockdown. Its a way to increase your max pull ups by resting as much as you need between sets to achieve max, max-1, max-2, max-3, max-4 over five sets. It was very effective for me so tried to mimic in a boot camp.
Announcements: Plugs were given for Reservation and DaVinci. Be on the lookout for Mighty Mite’s blood drive. YHC may attempt to donate my bad ass plasma to the cause.
Centerfold was looking for a sucker after Dromedary yesterday and apparently I was the guy. Put me on the spot, “Chastain, you wanna Q Body Shop tomorrow?” Little did he know I was looking to Q some new sites (more on that in the Moleskin).
8 PAX for Body Shop and another 8 for MASH. I heard Recalc put on quite the beatdown while Sweatin’ to the Oldies. Here’s a little summary courtesy of the MASH channel:
Tabata- 40 seconds work/20 rest-
Step up cinder block
Russian tap cinder block
Clean and Press cinder block
Curls cinder block
Punch out bricks
Slide, slide, slide, mountain climber
Squat,walkout,merkin (2)
Catalina Wine Mixer
Crab Toe Touches
Lunge,Lunge,Squat
If you haven’t been to MASH before, you need to know that it isn’t for slackers. You’re going to get a workout. You’re going to sweat. But you’re also going to get the 1st and 2nd F you need to keep up your drive and motivation. Thanks Recalc for leading today and thanks Mayhem and Centerfold for keeping it going throughout the week.
On to Body Shop!
Warmup
Mosey around the back lot then circle up for some SSH, Imperial Walkers, Jimmy Dugans, and some calf stretches.
The Thang:
Moleskin:
Coming up on September and it’s my 2 year anniversary with F3. I don’t know the exact date so I decided to just focus on the month. Glidah had an inspirational backblast about a week ago you should give a read. Mine is much the same. 2 years in and F3 has pushed me to grow in many ways. I talked a bit in the COT about getting out of your comfort zone. Maybe joining F3 and posting your first time was a step outside your comfort zone. What have you done since then to continue accelerating? My starting goal coming into year two is to Q some new AOs I’ve never Qd before. I posted at Dromedary for the first time last week and now I’m signed up to Q on September 9th. Today was my first time Qing Body Shop. I’ll be doing Clyent Dinner, Blackhawk, and Impromptu in the month of September as a part of my goal to “be new”.
Where can you be new? A lot of PAX are strong in the 1st F but have yet to dip their toes in the water for 2nd or 3rd Fs. Is that you? Are you quiet or introverted and the idea of big crowds makes you uncomfortable? Take some baby steps and show up to a Saturday morning Coffeeteria. Looking for a way to make an impact in your community but don’t know how? Our region is killing it with charitable contributions, clean-up days, and other service opportunities that reach beyond the individual. Just ask and we can point you to an area you can help. Involve your kids. Involve your wife. Be a leader in your own household.
Stop coasting. It’s too easy to get comfortable with where you are and say that’s good enough. Have the courage to try something new and you’ll be better for it.
Annoucements