12 men enjoyed a double helping of fun at Flash this morning. Here’s how it went down:
First helping belonged to Deadwood. He had some new moves lined up for everybody. There was a palpable buzz filling the lot. Would these be the best thing since Sushi Rolls or would they be the next bad idea to hit our group. You decide.
Warmup:
2 hot laps around the parking lot and circle up
SSH/IM/Merkins/Plank Jacks x10 then complimentary calf stretch (thanks DW!)
Thang:
Mosey towards Transporter’s Office for first new move, the “Duck and Weave.”
Duck and Weave- Duck walk in a line. Last guy does 2 merkins and runs to the front. An Indian Run with dudes walking like ducks. It was not pleasant.
Jog to Transporter’s Office, second new move “Lt. Dangers”
Lt Dan with Jump lunges in place of walking lunges. Also, not pleasant.
3rd new move, “Donkey Kickoffs”
Donkey Kickoff- 20 Donkey Kicks. On completion of 20th kick, keep feet on wall and hold it for matching number of seconds (20 seconds). Then 19, then 18, then we skipped to 15, then 10 then done! Also, really not pleasant.
4th and final new treat, the “Captain Therkin”. 1 WW2 Situp/4 American Hammers. 2/8, 3/12, etc…all the way to 10 and 40. Mosey back up the trail of tears towards parking lot. Alarm on Deadwood’s watch sounded. That could only mean one thing…Round 2!
Thang #2:
Mid-jog, YHC took over. Time for a Dock Webb. 1 Dry Dock and 4 Bear Crawls. 1/4, 2/8, 3/12 all the way up to 10/40. Not pleasant, particularly after the Donkey Kickoffs. Mosey to front of the school. Poor instructions (yet again) by YHC for the next move, the standard Jack Webb with a hot lot lap. YHC got cute, had pax partner up and instructed them to alternate Webb exercises until completion. Pax mistook that to mean they only had to have a Webb. My bad fellas. Didn’t mean to keep that other half from you. Luckily my partner understood my gibberish. We completed the full Webb and banged out our hot lap.
Mosey behind the school to where picnic tables are. Partner 1 runs to cut out on old AMRAP course, Partner 2 does Derkins. 200 150 Derkins as a team. This was the last straw for the ol’ shoulders. Mosey back to the front of the school for a pallet cleanser, 10 for 1’s x 3.
10 burpees in 1 minute for 3 minutes. Ignition rolled up in a “Jailbreak” as we wrapped up our 3rd minute. Finished.
Skins:
Deadwood and YHC enjoyed scheming on this co-Q. I would strongly encourage finding a partner and sharing a workout. Whether you’re a wet behind the ears newbie who has never led, or you’re like my partner who Q’s every day that ends in a “Y”, then by all means, do it.
Announcements:
Bottlecap begging for Clyent Dinner Q. We’re told backblasts are not requirements and may even be frowned upon. That was all I heard.
When Hollywood asked me to Q Ignition a few weeks ago I laughed out loud for nearly 4 minutes and then responded with “sorry you have the wrong number….”
I was a bit apprehensive of leading this crew of gazelles on a 4+ mi journey and that was solidified after having done 6mi with Gerber the week before. “Nope, not gonna do it!” (Insert Dana Carver voice doing Ross Perot)
The family and I spent the week in Nashville with family making memories and eating more fried food than I have in a while. Varying degrees of success from a hot chicken perspective but the brews being made there are right on time. I share this all because I relived everything I ate and drank during the 60 minute workout this morning….
I didn’t want to go off campus this morning so I mapped a run to get the mileage and inserted a lot of pain I learned from the fellas in Nashville and Augusta.
Brief DiCCS given. No man left behind reminder and if we finish early we would circle back.
THE THANG
Mosey to Darkness and then back to the parking lot path. Circle up for a brief warm up:
OYO run down path to Rudy’s Pants Party stopping at every light for 2 burpees per light.
Mosey to circles. Partner up. 5 hand slap Merkins when you meet. Complete 6 times.
Mosey to big lot for circuit training. Quantities of 2, 4, 6 and 8. Monkey Humpers 1st lot.
Mosey to next lot for circuit training. Quantities of 2, 4, 6 and 8. Jump Squats 2nd lot.
Mosey to small lot for circuit training. Quantities of 2, 4, 6 and 8. Burpees last lot.
Mosey to corner. 10 x Balls to the Wall Merkins. Jail break to other side and repeat. Then 10 x Balls to the Walls Plank Jacks. Jail break to other side and repeat.
Mosey long way in front of high school to bus exit & entry. Team up. Run opposite sidewalks and meet for 5 x hand Release, hand slap merkins.
Meet up under portico near middle school for 2nd set of 5 x hand Release, hand slap merkins. Audible called due to Flash being in the front of the middle school but also because I was experiencing a breach in the southern portion of my body.
Mosey to Rudy’s Outhouse. Team up. One partner runs a hot lap while other partner completes exercise. 100 x Mike Tyson’s. Sorry.
Mosey to back of Middle school. 20 x LBCs IC and 50 x dips OYO.
Mosey back to start. Knock out 20 x Heels to Heaven. Mosey to COT and Lou yells to jail break it. Let’s get it!
MOLESKIN:
Great job from the 10 that joined me this morning! We kept it moving, we circled back, one 5 count, surpassed 4.5 miles, some got 5.5 and everyone was silent for a majority of the workout. All the boxes checked for a successful Ignition!
Speaking of silence, Shake n Bake was the nosiest this morning “booing” every single exercise I called out. I loved it.
Then we had Bottlecap challenging our speed of the jailbreak so I kicked it up into high gear. I get it but at this point I had a spicy neighbor knocking on my rear “door” and I was clenching more than I was running. I will say that those ball sweat to chin balls to the Wall Merkins were a shredder and adding in the plank jack on the 2nd half got the blood flowing to our brains. Which is important I think…
I audibled to the newly “crowned” jewel on this campus, Rudy’s Outhouse, to pay respects and drop off my “offering”. Cold sweats and clenching I told everyone to partner up and knock out 100 Mike Tyson’s. It was written on my weinke so I didn’t feel bad missing half of it while I took care of business.
Thanks to the site Qs for asking me to step up to the challenge and supporting me this morning. It was great to challenge myself to a new AO and hope to see more and more getting outside of their comfort zones. Today was my 18th Q and it was a doozy. I still hate running with a passion. Now a day of conference call hell….
SOAP BOX:
Who’s not seeing the results? Who is not improving physically? Who is not losing weight or not noticing new parts of their body developing? I’m 12 weeks away from my 1 year anniversary and I couldn’t be more hyped for it. I’m at a personal milestone after doing nearly nothing for 10 years but this post isn’t about my journey. This post is about all of our personal journeys…. Each of us is going through something wether we like admitting to it or not.
Some of us have strong leadership qualities and some of us don’t. Some of us have too much confidence and some have very little. Some of us are struggling with our marriage, some of us aren’t the best fathers, some of us are too sensitive, some of us are terrible communicators, some of us hold others to higher standards than we are willing to hold ourselves too. Insert other shortcomings we as men deal with.
As for the point of my soapbox, where am I going? I’m not entirely sure but I challenge each of you to grow your relationships within this organization by showing up more often. I’ve personally grown incredible relationships with men in this group. We challenge each other physically each morning, bust chops all day long and hold each other accountable to missteps, crossing lines, etc.
I don’t know the best way to go about doing so but if you keep showing up and giving your all they will just naturally happen. If you aren’t making relationships you are missing out on what I believe to be the best part of F3: the silent C stands for camaraderie. Defined as “a mutual trust and friendship among people who spend a lot of time together“.
If you feel that a clique is building, I would challenge that a lot. What some people read in GroupMe can be taken in a much different way than the original poster intended. Or the person they are calling out is a friend and they know they can take a little good ribbing. I worry more when I’m not being made fun of.
If you are looking to F3 to improve your health then find a friend in a “like” place that you can challenge each other. Watching people like Wedding Singer go through physical transformations like they have are people I would be asking more questions of. He did it right, what can you learn from him?
If you are having trouble waking up early, what’s the real challenge? It’s probably going to bed too late and not finding a neighbor/friend to carpool with. That’s easily fixable in the grand scheme of things but takes a dedication and accountability by a brother. I mean if Tupperware, Flipper and Sprinkles can make it before high school, so can you. Who lives close to you to make a relationship with?
I mentioned our relationships as a father and husband, we have Q Source, Bible study and Open Door weekly. If religion isn’t your thing ask questions of those that host/attend those events. This is a safe place with very open minds from everything I have seen.
Not everything I mentioned above can be solved in F3 but I believe a lot can be put into perspective. A lot can be discussed with people that are posting on a regular basis because of the relationships that are being built each morning. But you have to commit. This is personal. Make your goals visible. A sticky note on your bathroom mirror to read while you brush your teeth. Tell your pals your goals for accountability purposes. Tell your wife. Tell your kids.
My issues: I’m personally too sensitive and at times can give it, but can’t take it. It’s a work in progress. I at times hold others at a higher level than I might be willing to hold myself. Taking notes and understanding why. I was a bit depressed with where I was physically because of my weight. Not even a thought anymore. Luckily I’ve got a great relationship with my wife and kids but I’m still look to learn how to better communicate by reading and listening to podcasts. I still have other things I’m working on but it wasn’t until I came to grip with some of my bigger ones that I could even start on the others. It’s a endless journey…
This was a random stream of consciousness and is NOT directed at anyone or anyone thing. If you took it personally, ping me to discuss. It’s not my intention. This has been on my mind for a couple weeks because I think what we have at F3 is so freaking special. Honestly it was an HOA issue over the weekend that showed a select few neighbors losing their mind about nearly nothing with such hate and anger. These guys don’t have what we have. Everyone is here for different reasons but I hope everyone shares the need/want to push themselves and to help others around them. We won’t all be great friends and that’s completely fine too. But find guys with like interests/goals/sarcasm and continue to grow. Start with yourself and as time evolves challenge others. {end scene}
ANNOUNCEMENTS:
The reviews are in. Last years runners (soccer armed or not) all agreed that this race was a blast and it’s going to be even better this year. Among some other small changes, this year we are going to kick the event off with a bang and hold the Live Draft one hour before the race starts. You really don’t want to miss this.
Join your F3 brothers once again on Friday, July 26th at 9 PM in the Ballantyne Corporate Park for The Crane Relay, Part Deux. (SOB Summer Picnic to follow in the evening on July 27th — all SCLT PAX and their families invited — more details sometime in the future in another blast from another person).
The Crane Relay is a Ragnar style running race (everyone based at the same location running 3 loops), but with shorter loops run on roads/paved greenways and, most importantly, teams picked in a draft. Total distance is 12 miles over 3 loops.
If you can get through a boot camp, you can (and should) do this race. More details are below or you can jump straight to the sign-up sheet here: .
We need all signups by June 1st, no exceptions.
What
When
Where
Why?
Now that you are convinced and ready to sign up, here’s what’s next:
4 Pax leaped out to of the #Fartsack for their #DRP at Area 51’s premier kettlebell/gear workout.
COP:
SSH x 20
Windmill x 20
Low Slow Squat x 20
8 Count Body Builders x 10
The Main Event
Kettlebell Rollers x 10
Upright Rows x 20
Overhead Presses x 20
Lawnmower x 10 (each arm)
Thrusters x 20
Merkins x 20
Suitcase Carry
Flutter Kicks x 20
Dollies x 20
Levers x 20
Lunges x 20 (10 each leg)
Goblet Squats x 20
10 burpees (only the last round because YHC forgot)
Repeato
Mary
Rosalina x 20
Hello Dollies x 20
Merkins x 20
Moleskin:
A light crowd this week as the Area 51 pax wrapped up Spring Break.
Header and Chin Music got in some extra credit with a pre-run.
We learned that that Header used to rock not only a tail but a mullet as well. He claims all evidence was destroyed, allegedly.
YHC always enjoys talking baseball with Chin Music and hearing about his days in professional baseball.
Header and Chin Music are looking to buy some white pants for a party. There was some talk about not wearing white after Labor Day.
Avengers Endgame was awesome, go see it before spoilers are released on the inter webs .
Tulip put in a strong performance as always.
Voodo rucked his 2.2 up a mountain while down range in Hawaii.
Thanks go Voodoo and Witchdoctor for the opportunity to lead and please sound off with any mumblechatter.
Announcements:
F3 beer release 5/1 Stumptown in Matthews.
Wedding Singer sent out a request for a Q at Commitment today and of course, I jumped at the opportunity…why not? The weather was going to be nice and I knew there would be a smaller group due to spring break and a convergence Q by Dredd. Smaller groups tend to work harder and stay together…the ladder was not true. Half the pax got lost and myself, Bottle Cap, Transporter and Chicken Little set out to find them.
The Thang:
Di Cell Cpr Safety
YHC came in super Hot at 6:31 yelling “Get your DiCCS ready” out the window. Sick kid and injured wife at home, I was late!! I pulled a Money Ball and stepped out of the truck running, “Lets Mosey”
The Moleskine
We moseyed from the traffic circle down the gravel road towards the playground at the clubhouse. 40 minutes in the vest was killing me, I think it was all the burpees Transporter obliged us with during the Circle of pain. I thought we were moving pretty slow, but I did just lose 20lbs and felt super lite!! Myself, Bottle Cap, Transporter – who promptly put on my vest once I dropped it- and Chicken Little arrived at the clubhouse and planked…and we planked… and we planked. Quickly someone said something is wrong. Bottle Cap hit the main road to search for a missing group of Pax. Transporter, myself and Chicken Little went back down the paved trail to the gravel road. The chicken went right we went left… no pax in sight. Where did they go? How did they fall so far behind?
Finally, I hear counting at the playground and Fuse is leading Marry wondering where we were! Now we are all back together, time to work again. But wait, where is Chicken Little?? He’s a big boy, let’s proceed with Suicides. We get in about one rotation and CL comes jogging up. He ended up running down the main road all the way to the traffic circle in the neighborhood. Great effort on the search and recovery fellas!
Everyone showed up today to work and that’s what we did! Thanks to Transporter for all the burpee call outs during the circle of pain…he stopped at each Pax as he ran and did a burpee with them, nice job!
Shop and Chainsaw partnered up and put in huge effort during all exercises, much RESPECT!
Fuse and Transporter partnered up and were on my and Bottle Caps heels during the partner work. Well done!
Fellow B and C neighbors Eli and Chicken Little teamed and made light work of all exercises… I think CL can do more pullups than he thinks!
Last but not least I teamed with the coke man himself Bottle Cap. We pushed hard and the 20 lb vest wore me out!! He can knock some kip style pullups!
Well done men, thanks for posting and following my lead! 3.11 miles today. I have Flash Monday and Watchtower Tuesday, plan to get your work on again!!
No Announcements
5 PAX toured the campus of the Valley of the Sun and got in a little exercise too
The Warmup
Quick jog around the middle school parking lot to the top of the bus lot.
The Thang
Moleskin
The observant reader may have noticed a few asterisks in the above. YHC will explain:
* – What the Q said: “Shift to the rock on your right”. What was heard by the PAX: Something like “Shift the rock to your right while simultaneously picking a completely different place than you were previously standing then stare at the Q like HE’s the crazy one”
** – The Wall might be a programmer IRL and does zero based counting, so the PAX got a welcomed extra second to breathe
*** – The QIC (AKA YHC) failed to specify what language for the second 10 count so the FNG did our 10 count in English, Spanish, and Japanese. At least for the first few numbers…Note to self: Be more specific with these jokers
This morning was perfect weather for F3. Starting out at 47 degrees and winding up around 51 by the wrap up. The sun was up in the Valley of the Sun and 5 brave men sweated it out and got in some good fellowship along the way.
YHC brought out the FNG Jerrod, now known as Scooter. He may not be feeling that way right now, but he crushed it and he’ll be back.
Bonhoeffer is a great leader in all 3 of the Fs. Much appreciation for his dedication to Outland
Arsenal and The Wall really pushed it today and even caught Arsenal sprinting to finish up both the rock exercises and the Beast. Overachiever…
Final note:
Looking for some guys to step up and lead a Q or two at Outland. Bonhoeffer, Smokey, and YHC have been cycling more frequently than others. I’m more than happy to co-Q with you if it’s your first time or help you build it out if you’re looking for ideas. Reach out to me, Chastain, on Facebook, Twitter, GroupMe or at Outland if you wanna sign up. Or even easier, go here: https://www.signupgenius.com/go/8050c4ba5a829a5f49-qforf3
8 men joined QIC for a 60-minute Rock Zero heavy workout. Gummy and Alf HC’d last night and site-Q Hoover as well. Glad to see the rest of the crew ready to put in some work. Disclaimer given and off we went.
Thang
Mosey out of the launch lot to the several adjacent lots of the vast Calvary AO. Circle up three or four lots down.
COP
Merkin x 15 IC
MC x 10 IC
Peter Parker x 10 IC
Low Slow Squat x 10 IC
Mosey across campus to the Rock Pile. Grab a solid lifting rock. Mosey to lot 1 closest to 51. Line up.
10-1
10 Curl/10 Press/10 Tri Extension. Run 3/4 length of lot to last overhead light. Turn around and run back. 9 Curl/10 Press/10 Tri Extension. Run. 8, 7, 6…1.
Mary. Flutter x 50 IC. Dolly x 30 IC
Pick up your rock.
Rapid Fire Rock Set
All exercises to 10. Civilian cadence. Curl/Squat/Press/Curl/Squat/Press/Press/Squat/Curl/Curl/Press/Squat/Curl/Squat/Press/Hold over head/10 counts
Bring rocks back to pile. Mosey to Hot Box.
Bench Set: 10 Jump Up/15 Dip/15 Derkin.
Run to light post in parking lot. 5 H-R Burpees. Run Back. Repeato until Q calls it. 4-5 reps.
Mary
Burp N Merk
Burpee with 1 merkin. Burpee with 2 merkin. Up to 10 merkin.
People’s Chair. Knee taps x 33 IC. Air press x 55 IC
Mosey across cmapus to top of Entrance 4 lot.
Plank-o-rama
AYG to launch
COT
Moleskin
Posted Centurion yesterday exactly 2 weeks since last post. That one hurt. So did this one. Nice to have time off but tough getting back after it.
Alf was absolutely crushing it this morning. He gave a few shameless plugs for WAMRAP. 45 minutes of redline. Can’t wait to try it.
This crew put in a solid 60 minutes of work. Thankful for the fellowship this morning. Great way to start a weekend.
Almost forgot, Runstopper had tights on. and a long sleeve shirt with a t-shirt over that, with a hoodie over that. Attire elicited commentary.
Title comes from text correspondence with Purell. He told me he would see me Saturday a few days ago, then said he was going to smartsack last night. Needed some rest. No doubt about that. I think he Q’s about every other time he posts. Anyway, cracked me up when he texted the following: “Can’t handle your kind of beatdown that’s for sure.” I don’t often laugh out loud, but I did when I read that.
Announcements
Beer Mile-ask Gummy
F3 Beer Release. Wednesday at Stumptown in Matthews
9 men from the gloom showed up very last minute, as they assessed the rain situation, to put in some miles and enjoy some laughs.
The Thang
Warmup stuff
Run over to Bubbling Well – 7s at each lampost with jump squats and merkins
Double hill partner 7s – jump squats and hand-slap merkins in the middle
Rock pile – circle of pain
There was more to the workout but no one really cares – 3.3 miles total
HairyMoleySkine
During the disclaimer I toggled my iPhone on my arm band and – a safety measure I try to always bring along – I gave the PAX my phone passcode so they could make an emergency call. Bulldog naturally commented on some of the salacious photos he suspects that I keep on it. This kept his mind distracted for the full 45 minutes.
We recalled an old joke that is not appropriate for this setting which led Rhapsody to admit how a Brazilian infomercial is what finally convinced him that he liked girls.
I ran close enough to Turkey Leg to hear about his Boston Marathon adventures and how not to poop for 3 hours and 15 minutes, something I’ve never accomplished (marathon or not poop for 3 hours) #myescaperoom
Lex Luthor always drops one good line each morning. He commented on Harley’s jump squats which looked like a wild dance move – it was actually pretty dope. I think he watched the new Beyonce doc on Netflix.
Speaking of Netflix, NBC is eventually going to take the Office and Friends off of Netflix and launch their own streaming service. If you have Netflix stock, sell it right now. 60% of Netflix’s function is to serve as an Office re-run platform.
Manziel was in there boosting our Browns to Bulldog trying to convert another fan. Jump on the bandwagon while you still can. I’ll root for Tottenham all day if we can add another Browny to the mix. #SuperBowl2020biatches
Great group there as always – what a blessing to be healthy & live in a place where we can wake up and freaking workout with dudes for free before the sun comes up with no threats on our lives (except cars).
God is good, through good times and the bad – but this was a good time.
-Whip
Seven Pax gathered at Matthews Elementary for their weekly dose of Peak 51. After a thorough disclaimer, we moseyed to the bus lot for COP, which consisted of 11 IW IC and 11 LSS IC.
Four corners in the bus lot with 10 HR merkins in the middle after each visit to a corner. 1st corner – 20 Carolina dry docks, 2nd corner – 20 flutters, 3rd corner – 20 jump squats, 4th corner – 20 LBCs. The first time through was so good, we did it again, but with regular merkins in the middle.
Mosey to the hill behind the baseball dugout. 7s on the hill, with LBCs at the top and jump squats at the bottom. Mosey to MUMC for a few sets of parking lot sprints with a mixture of ab exercises. Mosey back to campus, stopping at the benches at the front entrance of the school for two rounds of 20 dips, 20 step ups, and 20 derkins. We made sure to use our best form under the watchful eye of the surveillance camera.
It was a perfect morning for a workout, and the Peak 51 Pax represented with strong 1F and 2F performances. Smokey went all Ron Burgundy on us, doing 900+ reps of each exercise and leading the way along with Lumberjack. Apparently, you don’t want Tweetsie on your team at Top Golf. Word on the street is that Sensei is a more accurate golfer. Lois is enjoying an extended celebration for his 40th birthday. The Wall was locked in and putting in the work. There was likely more witty banter, but that’s all YHC can recall at the moment.