Eagle Invasion pt.2
The Eagles invasion continued at DV for week 2 of a 6 part series.
After the normal SSH and IW the men go to the business…
Track Work:
50’s x 6 (merkins while you wait)
100’s x 6 (squats while you wait)
200’s x 6 (merkins while you wait)
Finished with some people’s chair and balls to the wall to smoke the legs!
Moleskine:
The Eagles are in part 2 of a 6 week staff challenge was has included bringing all the guys on staff out to a workout!
- Caramel corn may be the MVP so far… Joe Kabwe (Hospital name) has been crushing it… I think it is the Zimbabwean in him but he never seems to age.
- S/O to Sparty for being 2 minutes late. That’s not really a thing at F3 (except for floor slapper) but Sweeny was nice enough to wait.
Anyone wanting to welcome these guys in the next 6 weeks are welcome. Jockstrap on Q next week!
Dollywood (on behalf of SwT)
No rain, but some pain
The threat of rain seemed to scare off some of the Anvil regulars, but 8 of us were up to the task and ready to go. YHC was a bit under the weather, but Lorax explained that shouting exercises in cold rain was great cold therapy so that was good enough for me. Runstopper was feeling my pain too, but that didn’t stop him from posting. True champion. I drove around the property before the workout to see if there was any cover, but none was found so I figured we would have to brave the elements. Gave a brief disclaimer and we were off.
The Thang:
COP: IW x 15 IC / LSS x 15 IC / SSH x 15 IC / Mountain Climbers x 15 IC / Shoulder taps x 15 IC / Peter Parker x 15 IC
Moseyed to the playground for a little triple nickel: 5 pull-ups, 5 burpees (run to cones and back) 5 times
Ran to the alley of trees for a unique set of 1 lunge + 1 merkin + 1 heels to heaven, then 2+2+2, then 3+3+3 and so on until we reached the end of the alley. Did plank exercises to wait for 6.
Went to hot box and did 10 steps ups, 10 dips, 10 derkins, run to light pole and back for 3 times. Did some wall sits.
Ran all-you-got to the rock pile for a quick set up curls, shoulder presses, and rock merkins.
Ran back to the launch site.
COT:
No announcements, but just continued prayers for Cooter and Jennings Palmer.
When YHC woke up and checked the radar, it looked like it was going to be a complete rain fest, but it turned out to be perfect weather for a workout. Although I was sad that some of normal Pax was missing, it was nice to find a group of guys who were all not afraid of some side-straddle hops. Heard some mumble chatter about my last Q at Anvil and the lunge pain, so I was excited to bring back some more of that. I had no idea how high we would get to in the alley of the trees, but my guess of 15 was about right on the number. Hammer, Lorax, and Mermaid took the lead most of the morning, but everyone brought their A game. I really enjoyed the smaller group, which was a change for me as Q.
As always, it was a pleasure to lead this group and I’m so thankful for this fellowship.
Brilleaux
Gear Workout…We Don’t Need No Stinkin’ Gear
15 PAX joined me to help take my V-card and boy was it better than I ever dreamed of expected. The weather wasn’t optimal for this special day but I focused on what everyone wanted, to focus on my personal problem areas. I kindly warned my followers that I would almost exclusively be focusing on my chaffing thighs and the fatty areas around my torso love handles. I also let the position of leading go to my head and threw in exercises I knew a few men would be uncomfortable doing but real happy to use these moves as fuel to the GroupMe conversations. Like moths to a flame…
We moseyed over to a parking lot behind 5 Stones Church that I didn’t know existed. Q Juice was coursing through my veins by this point and I attempted to deliver the disclaimer while already out of breathe…
20 x SSHs IC, 20 x Potato Pickers IC, 20 x Hill Climbers IC, 20 x Peter Parkers IC and 20 x Parker Peters IC
The THANG
Having no idea how many guys would come out to support me, planning a gear workout was a little difficult. I called the audible and ignored all of the Site Q’s wishes.. the gear would be our physical bodies….??
Mosey to Entryway and back to the first light, Partner Up and grab a lifting rock, Lunges with rock overhead to Next Light and pass rock to partner, same Lunges to Next Light and place rocks down, run backwards to the 3rd Light and switch to Backwards lunges to the 4th light, Mosey back to rocks, Lunges again to the 2nd light with partner, switch rocks with partner and continue to lunge to the 1st light and return rocks. The quads are a burning by this point…
Then came the real highlight of the day. Mosey around Chiseled Mountain and circle up. I didn’t say it but looking back I wish I said, “lets get wet, Jane Fonda style!” At this point it was time to forget about our legs and focus on our Core. 30 Second Plank on elbows, 30 second side plank and while we are on our sides how about 30 x side kicks CC. Its at this point the giggling started and references to aerobics began. The mumble chatter quieted down after we got past 20 as that 1980s burn started. Switch sides, 30 second side plank, 30 x side kicks civilian count and giggling continues. Most of our moms would be proud and some would be embarrassed. Next, lets lay on the ground and it time for 30 x Heals to Heaven IC, 5 second break and we moved onto Protractor, with a twist. Each PAX yelled out a degree, we held it for 3 seconds, then the next PAX yelled out a degree until we made it “around the horn”. Lots of groaning as some of the (Rs) forgot how the game worked. I won’t name names (it was Rubbermaid). Short break, followed by 30 x Alternate Heel Touchers IC (or whatever they are called). Next I tested the good ol’ parenting question of “if your friends jumped off of a bridge, would you?” OH BOY DID THEY!! 30 x Pelvic Thrusts CC while Deadwood just stopped like a dear in headlights watching his fellow bros crush it into the sky. Again, some laughter and by the time we pass 20 count the burn hits the buns and everyone begins to think “could it be…. aerobics is like a legit, real workout?!!?” Everyone is as soggy can be by this point and its time for the last round of 30 second side plank with 20 x LBCs IC in between switching sides. Everyone gets up to see their moisture wicking clothes have now absorbed the puddles they were laying in….
Mosey to steps, Split into three groups, Station 1: 20 x deep slow squats, Station 2: 10 calf raises per step, Station 3: 20 x jump squats, Mosey around island, complete this twice.
Mosey over by the loading dock to the first light to prepare everyone to become the best backup dancers in history. I start by confusing the PAX with the wrong exercise at first but regain my breathe composure and on the 2nd try I nailed it. 10 x Imperial Walker 1st Light, 10 x Paula Abduls 2nd Light and 20 x Speed Skaters 3rd Light. Moneyball would have been proud. Repeat at the next 3 lights.
Partner Up, One partner takes a lap around Mount Chiseled while other partner holds a deep plunging Al Gore, switch and repeat. Time has now expired back to start for COT.
Moleskin:
I couldn’t have been prouder to lead you group of fine men this morning. Since joining 18 weeks ago I was feeling apprehensive about eventually being pressured asked to host. And leading up to this morning I was pretty nervous, which is a funny feeling at age 37. I think it says a lot about how much respect I have for most all of you showing up and each giving your all. My experience so far at F3 has been humbling and has pushed me out of my comfort zones not only at workouts but in my personal life. I’m being sappy but I wanted to share.
All that said, I look forward to Qing again and attempting to destroy very specific parts of my problem areas, whether you like it or not .
Thank you Recalculating for taking us out!
ANNOUNCEMENTS:
- Bone Fro….NOPE
- Levine’s Children’s Hospital 5k this weekend, contact Fuse Box or myself if you want to join
- Dancing Bear is collecting bathroom supplies from your hotel stays
- Hollywood is on Q @ The Floater and Tuck is on Q @ Pursuit tomorrow
Record setting day at WAMRAP!
6 braved the sprinkles for a little hump day tour of the Waverly parking deck.
Warm-up:
Little yog to parking decks, nothing more nothing less.
The Thang:
20 merkins at the bottom of the ramp
10 pull ups at the next level
20 merkins at the end of the ramp from here on out at each level
Backwards run to north stairs
Jack webb of CDDs x1 and donkey kicks x4, 2×8 (not 10, SMH), 3×12, 4×16, 5×20
Down the stairs, 10 J-lo’s at the bottom
Up the stairs for Jack webb of squat jumps/sister mary catherine’s to 5×20
Down the ramps and end with 10 burpees
That’s one loop, now AMRAP til 6:12 and head back to launch.
Moleskin:
Thanks to McGee for the takeout and also for asking making me Q today. He must have really changed his marketing techniques because I believe we set a WAMRAP attendance record. Also was told we set an exercise and mileage record… Strava crowns for everybody in attendance. Had a couple grisly WAMRAP veterans in Alf, McGee, and Pop Tart and two newbies with Horsehead and Turkey Leg. Alf rightfully questioned my math on the Jack Webbs and accused McGee of stealing the workout, Turkey Leg let me boost him up to the beams for pull-ups the same way I do my 3 year old daughter, and Pop Tart was giddy all morning about Brown Bag catering the holiday fiesta. Good number of people hanging around the deck this AM, surprisingly. McGee tried to headlock each and every one of them, including former F3 PAX and current Camp Gladiator coach Electric Slide. They all declined but hey, this is the same guy who has organically grown WAMRAP from 1 PAX for 3 straight weeks to 2, to 3, to 6 in as many weeks! It’s hard to keep saying no to that face. Everyone stayed close together and got about 4 laps in for a little over 3 miles. Come check it out next Wednesday you are looking for a good workout for all fitness levels. It’s you v you at a great AO and even close enough for McGee to take a dump at his house at 5:24 tweet to you and still make it by 5:32.
Announcements
A51 Holiday party at Seaboard, Dec 1. Rumor has it Brown Bag will be catering.
Crane Relay Details
*** UPDATED with FAQ below The Crane Relay image ***
The Crane Relay is set. The draft will be held October 16th at 7:30 at Hickory Tavern on Providence Road. Kid Rock is graciously hosting. The order of the draft will be based upon 5k speed with the slowest captain picking first all the way down the line with the fastest captain picking last and then back around the horn.
The event will take place on Friday October 26th. The official start time of the race is 9:00. There will be an event briefing at 8:00 to talk about the routes, relay exchange and cover any other questions that you might have. The event will be held at Hampton Inn and Suites at 11935 N Community House Rd, Charlotte, NC 28277. We currently have a block of ten rooms to rent and a meeting room to congregate in. A group discount code & link will be provided to the team captains to reserve the room. The cost of the room will be paid for and split by each respective team should they choose to reserve one. The meeting room cost will be covered by a nominal donation from each runner of approximately $5 (amount to be determined based on final participant count). There will be a meal at the end of the event once the last team has come through. Total cost, including the room, will work out to around $30 per PAX. The renting of the rooms was necessary to have a venue we would be allowed to be in for the night.
The routes will consist of a three, four and five mile loop. There will be some overlap on some of the laps so there should be plenty of opportunity to see each other frequently. The order of the runners will be preset with runner five starting all the way down the line to runner one running anchor. We will start with the three mile loop, followed by the four mile and then finish with the five mile loop. Runner one will run the green loop (three miles), runner two will do the yellow loop (four miles), runner three will do the red loop (five miles), the runner four will do green and runner five will do the yellow loop.
There is an option for a tee shirt if you want (graphic below).
What you need to do now:
- Return to the Crane Relay Sign up sheet ()
- Add your e-mail address next to your F3 name
- Fill in the shirt options if you would like to order a shirt
IF you need to back out (hopefully very few of you) we ask two things:
- Make your decision BEFORE the draft
- Let us (Frasier, Thin Mint or Bunker) know – don’t just delete your name off the sheet
FAQ
Q: Is it too late to sign up?
A: Maybe. We are taking limited entries up until draft day. If you want to run, contact Thin Mint, Frasier or Bunker ASAP
Q: What are the shirts made of?
A: Shirts are going to be a tri-blend cotton (the nice super soft kind).
Q: Do I have to be at the draft?
A: Would love to have as many PAX as possible at the draft. Going to be a fun night but not mandatory.
Q: Do we pay for shirts and rooms at the draft?
A: Shirts will need to be prepaid (bring cash to the draft or paypal cbingram@gmail.com). Short sleeve = $11. Long sleeve = $14. The rooms are going to be booked individually by the captains and your team captain will handle getting paid back for that.
Q: Alcohol policy?
A: Beer during the race is definitely frowned upon and we officially ask you not to — aside from your team counting on you, we are going to be running on roads, in the dark and (even though you are their at your own risk and neither us, F3, nor the hotel can be held liable in case of any injury) we have safety as our top priority.
Beer after the race, on the other hand, will be well earned.
Q: Where should we post our 5K pace?
A: In The Crane Relay sheet ()
Q: Which 5K pace should I post?
A: Post our best guess as to what pace you could run a 5K at right now based on your current training/shape/injury status/will to run. Doesn’t have to be perfect… just will help captains who may not know everyone.
Q: When do I have to order a shirt by?
A: Deadline for shirt orders is this Sunday, 10/14 at midnight so that we can have them ready by race day. If you don’t get your order in on time, we will take orders on race day and do another printing run if we get enough. You can either bring cash on draft day or paypal to cbingram@gmail.com. Long sleeve shirts are $14, short sleeve are $11.
Here is the preblast to refresh your mind.
What
- Teams of 5 will be selected by captains in a fantasy draft style in the hopes of creating a number of evenly matched teams making for better competition and 2F
- Each member of the team will run 3 loops (3, 4, and 5 miles) for a total of only 12 miles in a rotating fashion
- All loops will be on paved roads / greenways
- Each loop will start and end at the same point where we will all be stationed
- Expect some great 1F while racing, but even more 2F as you will be hanging out at “camp” quite a bit
When
- The race starts on Friday, October 26, 2018 at 9 PM
- We should wrap up by 5 AM or so on Saturday morning, just in time for 2F breakfast and getting back to the family without even being missed
Where
- Exact location is TBD, but the starting line will be somewhere in the Ballantyne Corporate Park, likely at one of the hotels
- Also a possibility of renting a block of rooms for showers, naps, etc.
Why?
- None of the loops will be especially hard so this is perfect for PAX of all abilities — I will repeat, if you can get through a boot camp, you can (and should) do this race.
- The draft should create a number of relatively balanced teams which removes all of the pressure as you are only expected to run to your current ability level (and will be running against guys of a similar level of running ability).
- Because it’s cheap, close to home, and at a perfect time so you won’t even be missed by the family.
- Because it’s a great introduction to relay races (multiple legs, night running w/ headlamp, running tired, etc.) without the miles, expense, logistics, stinky vans, or time away from family.
- Because you don’t want to be the guy who missed it.
End of Hiatus
Late BB for YHC’s return to F3 from too much time away.
Mosey for roughly a HB mile
COP: SSH, Merkins, Squats, Imperial Walkers
Lunge walk with KB pass thru – thanks HB for reminding me of this one
Partner up at bottom of hill:
P1: Goblet Squats, P2: run up hill for 20 Merkins
Flip flop and repeat for 2 rounds
Same as above with KB Swings and LBCs; then Squat curl press and Squats
Mary: Flutter presses, LBCs, other stuff
Moleskin:
Great to be back after a few months of working too many hours at my day job and great to get a chance to lead. I really missed the exercise , the comradery, and ongoing verbal sparring that occurs during these early morning sessions. Glad to be amongst brothers pushing each other to be better and stronger. Thank you, men. It’s always an honor to lead.
User Error…Tabata-style! And a new workout tool!
10 Brave Men showed up for a workout even though the weather was not looking good. With the heavy rains expected today, and the fact that it was pouring at my house early this morning, we defaulted to a typical Tabata-style workout under cover of the Cafeteria at Marvin Ridge HS. The plan was laid yesterday, but you know what they say about plans! Customary Tabata App glitches/user error reared their ugly heads once again.
Disclaimer given. Warm up run to the back of the HS for cover, benches, and no airflow:
SSH x 20
IW x 20
Low Slow Squats x 10
Plank Jacks x 20
The THANG:
Tabata apps are “interesting”, and we have an 80% failure rate at some point in the workout. User Error as I changed my saved preference from a 3-Round Tabata to a 4-Round today. The Pax got very familiar with the Rocky Theme today, as the music kept restarting ever 30 seconds. Gotta Love Rocky. Once we got it working after Round 1 and a recover lap, we enjoyed a good music selection. Here is how it went:
Rounds 1 & 2, 8 Exercises, 30-seconds each, 10-second rest, run a lap around the Power Building/Circle after each round:
- Merkins
- Step Ups
- Dips
- Squats
- H2H
- Dry Docks
- LBC’s
- Knee Ups
Rounds 3 & 4, 8 Exercises, 30-seconds each, 10-second rest, run a lap around the Power Building/Circle after Round 3
- Derkins
- Step Ups
- Dips
- Jump Squats
- Freddy Mercuries
- Dry Docks
- Pistol LBC’s
- 1-legged Knee Ups
After Round 4, we introduced a new workout tool. My sons saw this Bootcamp Workout “Cube” at a store Monday, and thought we could use it at home. I saw the need at F3 to break it up a bit. Each Pax took a turn at rolling the dice, and whatever exercise landed face-up is what we would do. If memory serves correctly, we did:
- Jump Squats x 15
- Merkins x 20
- Mountain Climbers x 30
- Jump Squats x 15
- Jump Tucks x 15
- Merkins x 20
- Other exercises…can’t remember, but we did (9) total
Quick mosey back to the parking lot for COT. Plank exercises until 6:15am. Done.
Moleskin:
Nice work by the 9 guys who joined/supported YHC and braved the storm to sweat a lot, push their bodies, laugh a little about the App issues/User error. I truly appreciate all you guys, and the camaraderie on a weekly basis. The consistent Dromedary crew always pushes hard and looks out for each other, like helping dodge school buses and speeding drivers at 6am! Great to see Transporter out there this morning as he is on Q next week.
YHC took us out in prayer. Thank you, Lord, for our health, families, provision, and all the challenges you help us fight through as men.
Announcements:
Family/Kid-Friendly OCR at Lake Wylie/Camp Thunderbird this Saturday 10/14/18. Posse has more info.
Sandbox #2 at Travis Commodore’s house to complete the Pallet project. Coming soon on a Saturday. See Soft Pretzel for more details
10/17/18: Transporter on Q
10/24/18: Doc McStuffins on Q
10/31/18: YHC on Q for my 2-Year Anniversary “Celebration”
11/7/18: WAMRAP
11/14/18: OPEN
11/21/18: OPEN
11/28/18: OPEN
Lamont SubstiQ
Late substitution request from Glass Joe because his M wouldn’t let him come out to play or something like that.
Quick mosey around the parking lot to get warmed up.
COP: SSH, Windmill, Hillbilly, and Merkins
Mosey to top of stairs by tennis courts for some road work.
Lunge walk & run to stop sign for 10 each of Squats, Lunges, Jump Lunges, Jump Squats
Backwards run then Karaoke to next stop sign for 10 each of Merkins, CDDs, Wide Arms, and Diamonds
Bear crawl, lunge, then run back toward first stop sign for hill work.
11’s on the steep part of the hill with Burpees on top and Squats at the bottom.
Cornerback drill across soccer field backwards then cross overs; Shuffle back across; Jog & run back
3 rounds of Derkins (10), Dips (15), and LBCs (20)
Plank up in parking lot, 1 Merkin, move right to next parking line – 2 Merkins, continue to 5 and then reverse
Mary: Flutters, Dolly, Back Scratcher, Freddie Mercury, Dying Cockroach
Moleskin:
It was a muggy fall day so plenty of sweat angels all around. Great work by the Pax – nobody likes 11’s with Burpees, which is why I called it, and the last minute parking lot Planks and Merkins were killer but everyone hung tough. Apologies for starting a minute early but we worked a minute late to make up for it. Thanks HB for taking us out. It was an honor to lead this great group of guys.
Gypsy reminded everyone of the need for F3 support for Speed for Need. I think this BB may be too late for the Let Them Soar 5k (sorry Gypsy) but I’m including the info anyway and asking for ongoing support. Let Them Soar 5k – if you sign up under team name Speed for Need you can use the code TEFSOAR which gives a $10 discount.
Easy Button’s VQ
Not a bad morning for a VQ. 18 PAX decided to push me through it and I appreciate it. Although Shake n Bake saw it was a new Q and got the hell out of there before it even started and then Deadwood ditched me halfway through, so we ended with 16 PAX.
THE WARM UP:
Mosey from Brooklyn Pizza alongside of PetSmart parking lot to the backside of PetSmart to Target lot for warm up. Circled up and gave disclaimer. 20 SSH, 20 Imperial Walkers, 15 Peter Parkers, 20 Plank Jacks, 14 mountain climbers (I messed up the count)
THE THANG:
Mosey to the opposite end of the Target parking lot for an end to end run. Start at one end, at each tree do an exercise. Alternate between 10 merkins and 10 jump squats. Run back to the other end doing the same exercise
Mosey over to PetSmart – 4 corners with 5 burpees in the middle. 10 Merkins, 10 Carolina Dry Docks, 10 squats, 10 jump squats.
Mosey behind PetSmart over to Target again for triple nickle – start at one end of the parking lot with 5 burpees, run to other end of the parking lot for 5 merkins, then back to the beginning. Rinse and repeat x 5.
Mosey over to far side of target parking lot and partner up for exercises. Partner 1 runs towards target to end of parking lot while partner 2 does LBC’s. keep rotating until the partners have completed 50 LBC’s, 50 Heels to heaven, and 100 American Hammers.
Mosey through Target parking lot and then behind Petsmart and back to start. Stop near Hickory Tavern to for one last excercise. Run from one end of parking lot to the other stopping at each light for 5 merkins.