Gentlemen: I accomplished a milestone today. I wanted to share what led up to it and my appreciation to all of my F3 brethren…..for so many things. The milestone is I posted at boot camps all six days this week. In my 6.5 years as a F3 member, I’ve never done that before. I tell you this not to beat my chest, but rather to reflect on why it was important to me.
This week a year ago I underwent rotator cuff surgery. Doctors had to repair a torn tendon in my right shoulder and a torn tendon in my bicep. The recovery plan was no running for three months, no lifting weights for six months and an expected full recovery in one year. PT began immediately and was fairly excruciating and humbling.
What got me through those dark days of taking walks and riding a stationary bike on my own as I rehabbed were a) my lovely, unconditional wife who took care of me and b) you all! My F3 brothers reaching out to me, asking me how I was doing, telling me they missed me, offering encouragement! The names are too many to list, but you know who you are and I cannot thank you enough. I still get brothers asking me how I am doing and if am I fully recovered. The impact it has on me just makes me stronger.
Instead of the recovery times referenced by my doctors post surgery, I was running in two months instead of three, I was lifting in four months instead of six and I felt fully covered within eight months instead of twelve. The PT and the workouts helped, but what really advanced my recovery was y’all! My F3 brothers! The checking-in, the encouragement, the friendship…..it was and continues to be incredibly impactful.
I turned 50 exactly five months after the surgery and perhaps unwisely played two hand touch football at Hydra that day when Lewinsky Q’d a fantastic workout! I felt like I was a twelve year old because I was with my friends laughing and talking trash. It was a phenomenal way to ring in a birthday I had been dreading and again, I owe it all to you.
So, I posted six times this week because a) I wanted to prove I could do so one year after surgery, but b) because I wanted to have this moment…..to thank you for your friendship, for the examples you set for me and for the reason I wake up at 5:00 most weekdays…..you all make me better and I am eternally grateful.
So, remember these things, please:
Thanks to Benny, Puddin’ Pop, Mailman, Slingshot, Tagalong and Sprockets…..the Q’s for all of the workouts I attended this week. You didn’t know what you were doing for me this week, but you were champs just the same!
Again, too many pax to thank in this post, but a particularly huge shout out to Gummy, Hops, Lazy Boy, Cottonmouth and Blades of Glory who were the consistent, unwavering men who reached out to me during those darkest days of post surgery recovery last year…..lifelong friendships have been formed with each of you…..lifelong!
OK, thanks for hearing me out. Hops was the only one who knew I had this mission this week and I didn’t tell him until after my 4th post. The rest of you didn’t know it, but each of you added to it immensely….stuff like that is what makes F3 great, right?
All my best and thank you men…..for everything!
Hopper
As is often the case lately, whenever rain is in the forecast it seems to lighten up right around launch time for Overdrive. #Thankful
A little drizzle never hurt anyone so disclaimer given and let’s mosey for a quick #HairbandMile
Circle Of Pain
Side Straddle Hops x 20 In Cadence
Imperial Walker x some number around 15ish but no idea because counting is hard when someone is from Anson County and is louder than others
Little baby arm circles x 10 forward, 10 backwards
Big arm circles x 10 forward, 10 back
Mosey over to the kettlebells for
The THANG
We are doing the Filthy Fifty! After some kettlebell demos for Rebuild who is new to the bells the Filthy Fifty goes like this…
2 Minutes of Mary
Lots of Backscratchers in cadence, but no idea the number because #O2dep must have set in (or Anson County repin’ again) and I could not understand the words being said.
Ye Olde Moleskine
It’s never fun to work out in the rain, but somehow even major downpours have turned into sprinkles lately at Overdrive and I’m not complaining. None of that matters though because I knew this beatdown would warm everyone up and have them break out a sweat anyway.
This was a solid beatdown that brought a hush over the group aside from Glass Joe saying he hated me multiple times. #BringIt
I explained to everyone to not think of 50 reps but 1 rep 50 times, there were many puzzled looks so I said do one rep with good form 50 times, don’t rush through things just to hit 50. Push yourself but don’t hurt yourself.
Everyone did a great job, it was good to see Playoffs back in the gloom 2 weeks in a row now and great job by Rebuild who never touched a kettlebell before.
Thanks to GJ for taking us out in COT, always an honor to lead!
Aye!
Hair Band
On a freezing cold morning in South Charlotte, Nine Brave Pax made there way to Gumby. Here’s what we got into:
Warm up
The main thing
Announcements
F3 Dads this Sunday- This Sunday at 3pm Polo Ridge Elementary school 11830 Tom Short Rd, Charlotte, NC 28277. Bring the kids, and bikes hover boards and whatever else!
Chopper is on Q next week!
Moleskine
A great group of regulars this morning on what was a cold day. Most folks seemed to wimp out on the pre-run with the exception of two brave souls (Tclaps Julep and Jello).
The flow was a classic one- that’s been used before seemed everyone’s IT bands were hurtin, as there were early calls for Pigeon (especially Beaver- he got REALLY into Pigeon today).
Music today was classics from the 1990s- everyone seemed to be into it, especially when we hit Wonderwall. Also food for thought- with the Turn of the decade the 1990 is the same distance away as 2050 is (what???)
Thanks again guys for the opportunity to lead!
14 men braved the artic like temps as compared to a week ago to get stronger and throw a little metal around.
Disclaimer was given – then we got to work.
Quick warm-up:
20 swings oyo
5 prying squats
10 merkins oyo
The Thang:
Continued with the SFG Certification Prep program Voodoo revised and built.
On the menu for today – RDLs, Waiters Carries, Cleans and Squats.
1 x 10 RDL – right and left leg – moderate weight used – warm up the hammies
5 x 1 (R&L) Waiters Carries – approx. 45 – 60 seconds per carry – this started to hurt
5 x 5 double cleans
5 x 5 double racked squats
This can be done as super sets or all of one, then all of the other – think most pax decided for the superset route which makes them a bit harder (understatement) but did warm you up.
Finished with about 15 minutes remaining so
EMOM – 10 swings (your choice) for 10 mins
6MOM
Full Body Tension hold
Bridge
Hard Style Plank
Finished
NMM
Big group today in spite of the cold – great to see everyone out and working hard. Lorax asked how we had so many with as cold as it is – YHC things the Meathead faithful have finally all figured out the new time and place. Everyone was putting in hard work and looked like most if not all people were also pushing the weight and making it more challenging. Knowing what is in store also makes the workout a bit easier – more or less. Also, big thanks for Hoover for being the music Q – great selection – nothing like starting the morning moving some KBs and listening to Zeppelin.
Next installment will be at Olympus this Saturday – watch Slack for the details.
Thanks men for the opportunity to lead.
Champagne Out.
Announcements:
IT was cold and everyone was ready to get back into warm cars so pretty quiet.
Had a request for a KB 101 class – will discuss among the Qs and plan something soon on a Saturday – watch Slack.
12 really swell guys for a fun-filled run through the rain.
Diccs and we’re off
Warm –up:
Run around to HS parking lot, grab lifting rock, 10 presses IC-Then carry the rock to the overhang above the stairs and leave them.
Mosey to end of street.
Thang:
5 burpees-run to stairs, up stairs, 20 jump squats-back to start
5 burpees-run to roundabout, 20 stagger merkins on curb-back to start
5 burpees-run to poop shed-20 donkey kicks-back to start
5 burpees
Grab 6/plank work while waiting
5 burpees-run to front of HS, 30 derkins, on way back stop at stairs 20 jump squats, back to start
5 burpees-run to farther roundabout, 30 squats, on way back 20 stagger merkins, back to start
5 burpees-run to back of middle school-30 dips, on way back 20 donkey kicks, back to start
5 burpees
To the rocks: Maktar Ndiaye 10 IC
Curls x20 IC, Presses x20 IC, rock squats x20 IC-run to back of HS
Merkins x10 IC, jump squats x10 IC, burpees x10-back to rocks
Curls x15 IC, Presses x15 IC, rock squats x15 IC-to back of HS
Merkins x15 IC, burpees x15-back to rocks
Bring lifting rocks back to pile 20 presses on way, Merkins x10 IC
Around path to start:
10 merkins at every light pole (6?)
Done
Moleskin:
Was intent on getting the mileage requirement completed while the rain was light, knowing there was a chance it would come down hard later. Had my Ignition Q plan somewhat, slightly, barely thought out and ready to rock. Come to find out after 2/3rds into the workout that running 3+ miles that it was just a suggestion, not a necessity. Hmmm. Made it well over 4 miles anyways, the last 8 minutes in the worst part of the rain. Dasher, Sprinkles, Legal Zoom and Gerber were out front all morning, some killer bees for sure. I’m not, maybe? sure the rest of the crew appreciated the running or the burpees, especially since I accidently lied before we started and told Deflated and Foundation that I would not be doing burpees on the wet ground. Oops. Made sure to avoid these two the rest of the workout, hoping they’d forget. I think they did forget because it is mid-morning and I would have been photoshopped on something ridiculous by now.
Also, why the heck was everyone wearing rain jackets? I know you guys probably had some Group Me channel set up specifically for buying them. Legal Zoom and I felt a little left out…
Some expected mumblechatter and questions during the initial instructions from the regulars (basically everyone). Explained that I was not getting Demascus’d today and that the PAX would have to just figure it out. It would help if I was louder and didn’t mumble myself, but that’s just how it goes when I Q. Suck it up.
Good push by the PAX today. Today, there was legitimately no quit out there, despite the soggy conditions. Oh and despite what I just wrote, I do appreciate the chatter and back and forth because that’s what makes these workouts what they are and keeps many of us coming back for more. Or of course if you are obligated to show because badges, octuples and niners are your thing.
Zinfandel, Deadwood, Rudy, Banjo, Hooch-since you all weren’t mentioned, myself and the Swarm CEO and board of directors thank you all for your help participating in YHC’s first-ever Swarm Q workout session. Without your contributions, the workout officially known as the Swarm would never have been able to pull off such a great event. You all were there, working hard, picking up the 6, and participating in the required Thang mentioned above. We hope you enjoy the weekend and took away some valuable training points from this morning’s Q. Once again, my sincere thanks. We could not have pulled this off without you.
Announcements:
See Flash for details.
I’m putting this backblast together cause Swimmers is lazy and I want credit for posting.
It poured on the drive in then mercifully stopped for a few minutes right before getting started. Then the rain alternated between mist, sprinkle, and downpour throughout the workout. We got wet.
Swimmers brought out the boombox and we attempted to keep time
Warm Up: (Set to “The Distance” by Cake and “Cecilia” by Simon and Garfunkle)
SSH
Imperial Walkers
Merkins
Calf Stretches
Maybe some other stuff…
The Thang:
Ma nah ma nah – Imperial Walkers with Burpees on the Ma nah Ma Nahs
Roxanne – Side Straddle Hops (or Running Mans) with Sister Mary Catherines on the Roxannes
Flower – Squat Thrusters – Press on the Ups and Squat on the Downs
Help Me Rhonda – Romanian Dead Lifts with Coupon Curls during the chorus
Ma Nah Ma Nah – Goblet Squats with Kettle Bell Swings on the Ma nah Ma Nahs
Roxanne – Side Straddle Hops (or Running Mans) with Sister Mary Catherines on the Roxannes
Flower – Plank Walk with Merkins on the Ups and Downs
Help Me Rhonda – Romanian Dead Lifts with Coupon Curls during the chorus
Roxanne – Side Straddle Hops (or Running Mans) with Sister Mary Catherines on the Roxannes
Flower – Squat Thrusters – Press on the Ups and Squat on the Downs
Ma Nah Ma Nah – Plank (with arm/leg lifts) and Pike Ups on the Ma Nah Ma Nahs
With the rain pouring down and only a few minutes to go Swimmers set the song to Flood and the PAX took turns calling out exercises until time ran out.
Announcements:
Site Q School – February 1st, 0630 @ Cuthbertson Middle
Q School – February 8th, 0630 @ Cuthbertson Middle
Sign ups coming soon. If you haven’t been to Q school its time for you to go. If you haven’t run your own Q it’s time to go to Q School and then Q a site. F3 is committed to raising men to be leaders. What better way to get started than among your peers?
Yesterday evening 4 Pax and 4 2.0’s folded and sorted clothes at Christ Closet for about an hour. Starting in February the 2nd and 4th Thursdays of every month we will be sorting from 730pm till about 9:00. Come for all or some, 2.0’s and M’s welcome. By the way those boxes in the kitchen were full of new bins.
10 pax joined me For Clyent Dinner. For some pax it was their first workout today but 4 were at our second.
At around 5:25 I received an urgent message from Gerber. “I’m running late…where will you be”. I call the pax so he’s not texting and driving. We confirm the plan and all is well.
5:28 Zinfandel mentions..”well looks like Gerber is out”. 5:30 we mosey!
We moseyed around toward the middle school and after rounding the parking lot we are heading back towards the start and here comes Gerber!
I wanted to pull Speed Bump aside and ask him how fast were they driving, but I forgot. Circle up!
First exercise….the calf stretch. A truck was running near by and someone mentioned to eat bout for the truck. That’s all I could focus on..that guy backing and hitting someone.
Next exercise…. CRICKETS!! I could not think of anything. Zin had been talking about the Peter Parker version that they had to complete at the gremlin (I think it is the correct form of the move) and I ran with it.
Peter Parker but each time you bring a knee up you do a Merkin… yeah it’s fun. X 10.
MC x 10 IC …that enough let’s mosey!
I changed my weinke on the fly and made a hard right to head to the basketball court.
Deadwood Suicides
Hit the main 4 lines on the court in normal suicide fashion. Each time you get to half court on the way down do the exercise. Zin and BC at this point are barking from the other side regarding my a la carte menu.
After each round we hit the abs pretty hard…the briarcrest pool will be open before I we know it.
2 rounds with merkins and abs
2 rounds with squats and abs…it turned out better than I thought!
Moseg to Rudy’s pool palace aka Transporters shed and grab some wall.
Donkey Kick hold/w Merkin web so much fun!
Mosey to the stairs by the bus lot.
5 calf raises every other step/ lunge walk to top abs run lap around back to the bottom of steps/ ab work.
Rinse and repeat x3
Mosey towards front of middle school.
Bear crawl covered cat walk and then mosey to the benches.
OYO. 20 dips and run the short lap. X 3
Mosey back for COT!
Well done guys! Everyone pushed and we had a some good laughs. There would be more but I wrote this on my phone and was about to hit publish and the site crashed!
Announcements:
Rain tomorrow and the PH will be so quiet…
going away party for Wedding Singer Saturday @Queens South 3-5 M and 2.0 friendly.
A final text from Sprockets with advice to “Better double-alarm-clock this one” ensured that YHC got no
sleep the night before his VQ. However, that’s a small price to pay compared to the ridicule and
torment the PAX would have put me through had an alarm not went off.
23 brave PAX joined for the first time Q at Hydra. Scratch and Win brought a guest and after YHC gave
the memorized disclaimer and got the nod from Sprockets, we were off:
Warm-up:
– Mosey to the West Olde Providence Elementary and circle up for:
o 15 Side-Straddle Hops (IC)
o 15 Imperial Walkers (IC)
o 15 Low Slow Squats (IC)
o 15 Mountain Climbers (IC)
– After messing up on counting during Mountain Climbers, YHC took in the ridicule from the PAX,
recovered, and we Moseyed back to the East parking lot.
The Thang:
After much debate, I heeded the advice of our site-Qs and kept it simple for this first workout:
– 4 Corners
o 3 loops (10/20/30 of each exercise per round) – Plank up between each round to wait
on the 6)
Corner 1 (Benches on East corner of school) – Step-ups (each leg)
Corner 2 (Benches on West corner of school) – Derkins
Corner 3 (Basketball Court) – Jump Squats
Corner 4 (North End of Launch Parking Lot) – Carolina Dry Docks
– Mosey to the Church parking lot and grab a running rock (YHC drowned out the groans that
were coming from the PAX and pressed forward)
o Take a NASCAR (yes, only left turns) loop around the church neighborhood doing 10
curls & 10 triceps press at every other stoplight
o Some Mary was done in the parking lot as we gathered up the 6, then Lunge-walked the
driveway to Rea Road, much to the chagrin of the PAX, before moseying back to the
launch
– 5 Minutes of Mary (Can a former swimmer lead a workout without some Flutter? I think not!)
DONE!
No announcements and a big shout out to Snowflake for the prayer takeout.
Moleskin:
Many thank to Gummy and Sprockets for the opportunity to lead and do this VQ at home. You both
were instrumental in the leadup and execution today. Thank you. Great effort this morning by some
solid men. After discovering the hidden Reebok logo on his hat, there was little debate that our FNG,
brought out by Scratch and Win, and Nike Golf Pro would be named Reebok and forever be known by
his company’s competition.
Reebok, this is a great group and you’ve already taken the first step in posting. Looking forward to
seeing you at a future Hydra workout.
Nobody injured, nobody lost, and we broke in FNG Pete (aka Reebok)……that’s success in my book.