24 gathered at OPES on this morning for #F3Hydra.
We took off from the launching point, toward the back of OPES, and circled the entire school before coming back to right where we left, stopping for COP.
Mosey over to the the SCRA pee wee football practice field and line up abreast for a couple rounds of 10-20-30, which consisted of running the length of the field and performing the called exercise for the prescribed reps.
Mosey around the school, across Rea Rd. to the rock pile at the church. Grab a lifting rock for another couple rounds of 10-20-30.
Return the lifting rock and mosey toward Evelyn’s rock. We did a few rounds on the hill. We used two street lights and street at the gated community as our stopping points.
Run back to our launching point at the school for 6 MoM.
We wrapped up the remaining seconds with burpees.
I arrived a little early to OPES to find a lone One Eye doing parking lot laps after running in from his home. I took a lap around the school, just to make sure what I thought was there was still there, and when I returned most of the herd had assembled. This Q has been on the books for a while, actually scheduled by former site-Qs Marge and Queen. I think they have all of 2019 scheduled so there’s really nothing for Gummy and Sprockets to do except send out reminder messages and show up. Except, I guess they did work weekends to pave a little strip in the parking lot with some fresh asphalt. It was nice. The new site Qs…I guess they balance each other’s strengths and weaknesses. Sprockets sprints everywhere, does all the reps, and waits in high plank without being asked to do so. And Gummy, well he tells me before launch that he’s “probably going to mail this one in this morning.” #YouCompleteMe
In set #1 of the field 10-20-30, Puddin informed the pax that he hadn’t quite finished his morning business. Most of us lived the next 35 minutes in fear for our lives. #DontCutTheRedWire
Good to see Hopper back out this morning, his first post since having a bionic shoulder installed. He subbed squats and lunges for all the upper body work…legs are now less like twigs and more like trunks. Spackler also graced us despite a hectic work week of playing golf today, and attending the golf tournament Friday and Saturday.
Jet Fuel told the story of Evelyn’s Rock yet again, like he was narrating a documentary on the History Channel. His voice is silky smooth, and he has that off-camera quality about him.
Warm and humid spring mornings means there’s going to be #ShirtlessGloss sighting. And since it’s before the pools have opened, it means he hasn’t had that annual back waxing appointment. Why wait Gloss? Check out www.bakblade.com and save us all.
I’m sure there were other stories I missed…chime in in the comments. Thanks again to Marge and Queen for asking me to Q…and to Gummy and Sprockets for renewing my contract.
Unsanctioned #beermile at undisclosed location on June 7th.
Nice long mosey around the perimeter of Anvil campus to get started…
COP
SSH x 15 IC / IW x 15 IC / Merkins x 10 IC hold Mtn Climbers x 10 IC / LS squat x 15 IC
Thang
Grassy knoll: bear crawl up& over, plank walk back to start (x 2)
11s on columns: derkins and jump squats
Deck o’ Cards (benches): Hearts – CDDs / Diamonds – diamond incline merkins / Spades – jump up squats / Clubs – HR burpees (Pax draws twice)
Sprints: 50% of max, 75%, AYG
Rocks: 21s curls (x2); run around light pole; ring of fire holding rock above head
5 HR burpees, AYG to light pole…back to launch
Mary: Fred Merc x 15 IC / Diamond merkins x 10 IC / Flutter x 20 IC
COT
Great crew working hard out there. Nice to have Flutie Flakes out with us again, circa 2016. Few grumbles about hazardous conditions for the mosey around campus, but what fun is F3 without some risk of injury?!
Shoulders were smoked after the grassy knoll, and was quickly regretting the 11s derkins call but it was on the weinke. Just roll with it.
Pulling out the deck of cards was an oldie but goodie that I remember from a few of my initial posts back in 2014. Swear I shuffled but first draw was a joker, followed by just about nothing but spades.
Appreciate the push by the pax today, as I was smoked but required to keep up with your strong efforts.
Appreciate the takeout Lorax. Praise for Red Rocks returning home, and continued prayers for healing.
I was asked the other day which hills we would tackle at the old 87, my response was not sure. I honestly had no idea what I was going to accomplish today until yesterday evening. After setting the Winke I hoped it was challenging to the Gazelles and Clydesdale alike. One thing for sure after the past few days there would be no Big Boys.
As the Pax began to arrive 2 FNG’s posted with Stub Hub, welcome Overdraft (R) and Short Sale (R). As 5:28 arrived Zinfandel came in hot, DICCS were given and we were off.
WARM UP
THE THANG
BACK TO COT
Well done Pax, everyone worked hard. This was my second Q at 87 and the possibilities are endless. We had a larger group so I took off a couple of things which I will save for next time.
BB is short and sweet as time is of the essence and Floater has requirements.
ANNOUNCEMENTS
Doughboy took us out.
***My apologies for the late posting on this, fellas. Was on the road all day + coaching last night but felt it was important to get this out after all the hard work by the 21 in attendance!
Dana and YHC decided last month it was time to change up the monthly Dromedary “WAMRAP” course to challenge the Pax. Same route and location (the MRHS Track near the Cafeteria), but some new exercises. A couple of observations…everyone worked extremely hard and some of the exercises took longer to complete than usual (i.e. Step-ups, H2H, Big Boy Sit-ups). Here is how the new course was laid out, and the results per Pax:
Station 1 – (20) Box Jumps/Step-ups (NEW)
Station 2 – (20) Merkins (NEW)
Station 3 – (20) Bicep Curls with Rocks
Station 4 – (20) Big Boy Sit-ups (NEW)
Station 5 – (20) Tricep Extensions with Rocks
Station 6 – (20) Heels to Heaven (NEW)
Station 7 – +1 Burpee/Lap completed
RESULTS:
Goodfella (6.1 Laps)
My Pleasure (5.4 Laps)
OneStar (5.3 Laps)
Ice9 (5.3 Laps)
Garbage Plate (5.2 Laps)
Fiji (5.1 Laps)
Dana (5.1 Laps)
Jingles (5.1 Laps)
Soft Pretzel (5.1 Laps)
Pocahontas (5.0 Laps)
Bounce House (5.0 Laps)
Foley (5.0 Laps)
Rubbermaid (4.6 Laps)
Illiterate (4.6 Laps)
Old McDonald (4.6 Laps)
Boitano (4.5 Laps)
Lazy Boy (4.5 Laps)
RunFlat (4.3 Laps)
The Grease Monkey (4.3 Laps)
Posse (4.3 Laps)
Help Desk (3.6 Laps)
MOLESKIN:
Once again, it was a pleasure to lead this great group of men on Wednesday. The weather was good but noticeably more humid (One Star called that out at the end!). The goal is to push ourselves and each other through a non-stop, 30-minute beating, and I think we accomplished our goal again today. There was really no time to rest, but I think we can all thank the Lord for the Curls and Tricep Extension stations where we could at least catch our breath.
A little self-introspection from YHC…I was feeling a little tired and weak when I showed up at 5am to set up the course with my new Lanterns (to light up the dark sections of the course), sidewalk chalk to write the stations, and signature Bluetooth speaker for some music at the benches. The prerun with Rubbermaid got me moving but I was planning on pushing for my first lap of the WAMRAP, then circling back to encourage the Pax and the Six. This is something I look forward to when I’m not Q’ing Dromedary, but on this day it was mostly to Sandbag since I wasn’t feeling like pushing myself to exhaustion.
That was the plan…until Ice9 showed up at about 5:27am out of the blue! This has happened a few times lately due to some of his travel and doctor appointment schedule. For those that aren’t aware, Ice9 EH’d me about 2.5 years ago at my son’s Birthday Party on a Sunday, while I was about 20 lbs heavier, and eating birthday cake (maybe I was on my 3rd piece???). I had seen Ice9 at school functions and noticed the F3 gear, but never engaged in the workout conversation (I just knew this guy was fit). When he told me to show up the next morning at Flash with him on Q, I knew I had no more excuses. I put the cake down, struggled through his Q (the infamous 100 SSH IC start), and the rest is history.
I say all this because there are certain people you respect and appreciate for different reasons, and as men we need to acknowledge this. Ice9 always competes, encourages, pushes himself and others, and holds YHC to a higher standard. Other than the constant chatter and banter when I’m on Q and he is in the Pax (which all comes from a good place), I know I need to step up my game for the guy who EH’d me and subsequently changed my life in terms of my health, my strength, and my Leadership. Just wanted to point this out since my day of sandbagging would have been easier, but knowing Ice9 was there made me work harder. I’m just thankful I crushed him today as evidenced in the results up above!!! (I had to, brother!).
Keep pushing yourselves and your peers. Challenge guys to not sandbag as I intended to do, and know that this stuff makes us stronger and our personal relationships stronger. We all need men to hold us accountable when we fall/fail, but these are the same men that will need it from us when they go through their hard times. As DREDD said last Saturday during the Convergence at DaVinci…”F3 is not an organization with Leaders…it is an organization OF Leaders!”. GO LEAD!
Annoucements:
Crane Relay dates posted. Keep checking Social Media (Slack) for details.
F3 Dad’s Camp at Camp Thunderbird 8/16-8/18. Sign-ups coming very soon so jump on it quickly to secure the spots for you and your kids. It should be awesome!
YHC took us out in Prayer: TAP went out to those who lost their lives in the UNCC shooting this week, and the family members. We also need to keep the family of the perpetrator in our prayers, since they are going through a lot right now too (that’s hard to remember in times like this). Our younger F3 brother, My Pleasure, revealed that his older brother was on campus and close by at the time of the shootings. Though he is ok, we all know he and the other UNCC students and staff are all going through their own fears and post-traumatic stress right now.
Have a great day, fellas. Thanks again for showing up and pushing yourselves and each other. God Bless!
15 PAX gathered at Chiseled for a Q led by a Donkey. YHC wanted to make sure I delivered a challenging workout – keep the heart rate up, lift heavy stuff, make worth getting up early worth it. I felt my rep was on the line, the site was on the line, I wanted to prove a ‘gear’ workout can be just as challenging as running 3+ miles. Hopefully my weinke, which was drafted under the influence of an adult beverage did just that.
The Warm Up: DiCCS given. Mosey to entrance of 5 stones, turn around and circle up at Mt. Chiseled. If in the front, mosey around Chiseled until 6 is in. SSH x 15, leg stetch l,r,middle. Merkins x 15, calf stretch, plank jacks x 15.
1.) Partner up. P1 does (attemps) sliders (plank position, like a bearcrawl, but with your feet on a weighted plate (some had a plate for each foot (smaller weights), others choose to use just one mighty 35 lb plate. Move forward in bear crawl type motion but with feet on the weighted plate. Timer is the time it takes to get from one cone to another (90 feet?). P2 does curls. 2 sets each.
2.) Partner up. P1 gets a weight, climb over Mt. Chiseled to other side, mosey with weight around chiseled back to starting point. This is timer. P2 gets grabs a ball and gets on 6, holds ball with 2 hands, over head. Simultaneously lift legs to 90 degrees and bring hands forward with ball to meet legs, place ball between legs, bring both legs and hands down to ground. Bring legs and hands back up, grab ball and lower arms overhead with ball to the ground while at the same time lowering legs back onto ground. 2 sets each.
3.) Grab a weight. OYO, squat, on the way up curl weight, then press over head. 20 reps.
4.) Same weight, lunge walk to end of lot.
5.) w/ weight, lunge walk back.
6.) OYO w/ weight, do the squat and curl/press thing, 20 reps.
7) Partner up. Line up side to side. First pair spring length of Mt. Chiseled. All others Hold Plank. Once first pair gets past finish line, next pair sprint. As you arrive across the finish line, hold plank until 6 is in. Did this 4X.
8.) Partner Up. P1 runs backwards around Mt. Chiseled. That’s timer. P2 does curls. 2 sets of each.
9.) Curl, then overhead press with weight, OYO, 25 reps.
10.) Hot lap around Mt. Chiseled.
11.) Curl/overhead press w/ weight, OYO 25 reps.
12.) Jailbreak back to COT
Ye Old Moleskin:
Sliders out of the gate seemed popular, not a lot of chatter. YHC had to modify, it was a terrible idea
The ab workout with the ball should now go by the name of Blazing Saddles. I heard an orchestra of flatulence coming from every rear. At one point I pretended to conduct the loud blasts in the hope of sequencing and timing the blasts to sound like a DeSouza march.
Hopefully I accomplished my goal, feedback seemed positive. I can’t walk right now. As always it is a privilege to lead this fine group of men.
COT: Damascus took us out. Prayers for the families of Blue Screen and Trojan as they deal with the loss of loved ones. Prayers for Damascus, Nails and Knish starting new jobs.
My focus lately has been on the Murph challenge coming up the end of May and a Super Spartan race the end of July. Myself and about 10-15 other guys have embarked on a very tiresome pull-up challenge that Zinfandel managed to talk us into with his salesmen wit.
My thought is that a lot of Pax will attempt the Murph even though they have not committed to the pull-up challenge. So, since I am a caring guy and want all my brothers to be their best, I have decided to make every Q as hard as possible and focus solely on areas that I know will prep them for success on May 27th!
The 1st F isn’t meant to be fun or enjoyable! I don’t get up at 4:30 (if I prerun) to hang out with dudes and miss my sleep. I get up and do what I do to progress physically and mentally while pushing others in the same direction. Some of you like a push, others of you like to talk and give it 75% and that’s fine, I’m merely telling you how it is for me. There is a time to joke around, before 5:30 and COT and there is a time to bust your a$&, 5:30-6:14.59. If you are talking and doing a 2-mile burpee run then you are giving it about 50% and cheating yourself and the person that has to listen to the mumble chatter. Or you’re in Hollywood/Wolverine shape and can do it, which none of us are.
I challenge all of you to pick someone in your range of physical ability that is just a little or a lot faster than you and bust your tail to catch them each time you post! For me, I chase Dasher, Bottle Cap, Gerber and the other Gazelles you all know. Sometimes I beat them, most of the time I don’t but I always try to. I challenge you to push other pax that you know to have more and can dig deeper. I challenge you to get out of your comfort zone and become faster and stronger. If you are happy where you are, great, I’m glad you made it. But like Will Ferell said in Talladega Nights, “If you’re not first, you’re last”. If you’re not first you still have room for improvement. I know I do!
DiCCS given
Warm up
Run around Pet Smart to target – Circle up
The opening mosey I kept super slow so I would not lose anyone. I don’t have names and only saw bodies but half the group stopped about 20 yards from the circle and walked up. Guys we ran .25 miles SLOW and I lost you. Hence the reason I started before the circle was formed. Let’s get the energy up!! We are men of F3, we are supposed to be in top physical shape or at least push ourselves to get there!
10 SSH
10 IW
10 Merkins
Calf Stretch
The Thang:
Back to COT – Done!
Well done guys! I don’t normally say my workouts are hard or talk about them to the group but today was hard and yesterday was just as bad or worse. It killed me and all of you. Keep pushing! When you want to quit go a little more and when you get there go just a little more. My abs were on fire during CT but I powered through! Mentally I knew I could and I will have Dana abs one day because of it.
Everything I said above is not to be a DiCC. I just know all you men have more to give. A lot of you have huge hearts and will do anything for anyone, are strong in your faith, are good fathers and give good advice, so I know if you want to you can push your self to another level. I enjoy being a part of this group and building relationships with all of you. Thank you for following my lead today.
Even though I don’t see (see what I did there) your struggles and know what you’re going through I see you show up so I know you must want to improve. Let’s improve together!! #TheSwarm
[I went deep into the Chevy Chase filmography for that quote – Funny Farm. Not his best work, but still…]
Purell continued his mission this week to try to to make us run in circles for an hour. 8 men weren’t having it and showed up at Latin for Rogue Twitch. Inspired by a 4-year-old backblast from the days of yore when Cheese Curd posted at Fast Twitch, when we actually did exercises, and when there were a lot more normal-speed guys, we got after it this morning. I worked up a 1.5 mile route through campus with just the right amount of hills to make it awful. There were four stops where some guys did 10 reps of an exercise. Everybody got four laps in, some got almost 5. It was a beast of a loop.
I was hoping for a little more interaction with the Hawks/Hawk’s/Hawks’ Nest guys, but Sardine kept them on the lacrosse field most of the time. They all looked pretty angry when we joined them at 6:15.
Turkey Leg missed the introductory lap, but was happy to ditch the Hawks Nest guys and join us at 5:30. After a slow second lap, Alf recovered and joined Joker towards the front. In a rare FT appearance, Voodoo went out strong then came back to the pack a little. Not all the way back to where I was, but still. One Eye, Ductwork, Fault Line and I took turns at the six but all kept working hard. Those hills didn’t stop.
Beer Mile is on 6/7 at 7:00 pm. Join the Slack channel for details.
14 PAX conquered the gloom: Lamont, Turnpike, Shepherd, Lumberjack, Unplugged, Arsenal, The Wall, Bernanke, Woody, Houdini, Christmas, and Bonhoeffer on Q (and eHarmony and Hairband running around with backpacks).
The Warmup
Started with a warmup lap around the volleyball courts to the courtyard with the bucket.
The Thang
Moleskine
In Glass Joe’s absence, the PAX all took a secret oath to stay completely silent the whole time and not mumblechatter.
Lumberjack said he wished their were Dice.
The backpack boys said the Q isn’t allowed to assign their exercises because Dora put Boots and Swiper the Fox in charge of their schedule.
YHC enjoyed much internal chuckling when he did a normal count voice on the 20th Zebra Kick and many PAX let out a simultaneous Zebra groan.
El fin.
Announcements:
Today I accepted a position with my company that is moving my family out of state. We’ve been here 6 years. I told Bottlecap this was the “most bittersweet decision I’ve ever had to make”. I had no idea how to tell the group so I figured as a founding father of the Playhouse and the Floater, it only made sense to put it out there where I feel most comfortable…on GroupMe and in a backblast.
This message had to come out this way. It’s cathartic to me. It allows me to pour out my soul…even if only in starts and fits. Most likely the vast majority of you didn’t know this, but me and a band of misfit toys hijacked a serious comms channel on GroupMe and turned it into the Playhouse. This is my digital home. This is where F3 started for me. I named the place! So, this is what I had to say. I’m not gone and won’t be for a few more months, but it is the beginning of the next chapter in my life. Before that all formally begins, I had to get this all off my chest. Here goes:
Thank you F3. Thank you from the bottom of my heart. Thank you for being my outlet. Thank you for rescuing me from male loneliness. Thank you for introducing me to friends…no, brothers. Thank you for allowing me to reach others. Thank you for allowing me to offend those who needed offending. Thank you for helping me learn to say “I’m sorry” when I actually did cross the line. Thank you for the Playhouse and the #SlackSux fiasco, and for all the other juvenile antics I’ve had a hand in. Thank you for Floater and the #streak. Thank you for cops catching us hanging ridiculous signs of Recalculating down by Waxhaw’s playground. Thank you for athletic fit shirts and the jokes that go with it. Thank you for bloody nipples. Thank you for man touch Monday’s. Thank you for Frack and Doc and Transporter and Dasher and Turtle and Shampoodle and Posse. Thank you for Lou Nali and Ray Noonan and Marc Lehane and Keith Balaniz and Jeff Thoms. Thank you for Phillip and Ben. Thank you for my circle. Thank you for OUR circle.
Thank you F3. Thank you for being available where I’ll need you next. Thank you for reaching your tentacles into Northeast Tennessee. This is not the end, only a new beginning. Luckily for me, I still have another 60 or so days to post on GroupMe before my rights are revoked by our resident police force. Until that day, I plan to defend my Playhouse Triple Crown. It’s what any respectable E333ie Winner would do. God bless you guys.
Your friend,
Derek (or Moneyball)