#F3Outland is converging to #F3TippingPoint Saturday.
Pre-run at 6, main thang at 7
Get rid of Shake-n-Bake at 8 (also known as helping him move). If you have time help would be appreciated!
#F3TippingPoint is located at Belk-Tonawanda Park across from Farmer’s Market in Monroe.
After a couple of days of decent temperatures, the cold settled in over Matthews Elementary this fine Thursday morning. Apparently, Slim Fast’s voodoo weather doll that keeps the rain away at Peak 51 doesn’t control the temperature. We gotta see about getting him an upgrade.
Anyway, slightly chillier temps did not keep 10 hearty PAX from making the best first choice of the day by showing up to Peak.
After a decent disclaimer, we took off, heading to the back church lot by way of the front of the church. Let’s circle up at the top end near the church and get this thing started:
COP w/SMELL OF MAC’S WAFTING IN
THANG
First up, let’s line up for the Peak 51 staple of suicides. Wait, don’t we usually start these at the bottom of the hill? Yeah, but we’re changing things this week. You get the final return leg going uphill! You’re welcome.
Three sets of suicides to get the blood flowing, with some planking in between.
Next up, mosey to the bus lot and the track. YHC starts explaining our main event while the six rolls in. Today, we’re doing something a little different — a mini-Murph.
Now, the full-on Murph consists of a 1-mile run, 100 pull-ups, 200 push-ups, 300 squats and another mile. Oh, and it’s timed.
Given that the lower half of YHC’s body is still not quite fully recovered from Thrive a couple of days ago, the running part is definitely getting cut down. And given that YHC missed his timed mile goal by 3 seconds at Mountain Goat a few weeks ago, timed things are still a sore subject.
So here’s what we’re going to do:
1 lap around the Outback Trail (TM) track
Then, 5 sets of:
Once you are finished with your 5th set, 1 lap around the Outback Trail (TM) track.
Regroup in the parking lot. Plank until the six comes in, then do some LBCs.
Next up, let’s mosey to the hill by the baseball field.
Now apparently there was some #mumblechatter that we would not do any sort of hill work, because apparently YHC has a reputation of avoiding hill things at all costs.
Actually, that’s pretty accurate.
But, again, we’re changing things up today. So let’s do a triple nickel:
Once that’s done, mosey back to launch. Find a spot on the sidewalk next to the wall, where the pavement isn’t “bed of nails” quality, and let’s do some Mary.
Annnnnnd … we are done.
COT
Count-o-rama, name-o-rama, announcements, takeout by Tweetsie
–30–
ANNOUNCEMENTS
Richard Sheltra run — Saturday, April 28 in Pineville. 10K and 5K options. I’m sure the Right Honourable Lord Spiritual and Temporal of Pineville Dumpster Fire would love to have you come out.
Also — want to Q at Peak? Yes, you do. Please get in touch with me and/or Sensei, before we sign you up. The calendar is wide open.
MOLESKINE
First up, an update — I got up with Benny earlier this week. He and I checked out “Ready Player One,” which I highly recommend. Engaging story, interesting commentary on the role of reality vs. digital reality and a metric ton of 1980s pop culture references.
He is doing well — currently he has a walker, but he can scoot around, and is working toward a cane. His spirits are predictably high and he sends his best to all y’all. Shoot him a text, or, better yet, find a time to go pay him a visit.
Anyway, so with today’s workout — we started off with a pleasant surprise of Early Bird and Entourage. Good to see those familiar faces.
We technically started 30 seconds late because of #mumblechatter regarding the end of the NCAA Tournament and whether a perfect bracket existed. Bullwinkle I think got the idea that one did exist from SportsNewsComrade.ru, but I can’t be certain.
The chatter was still strong such that people stopped counting during COP, well, except for Slim Fast. Thanks for maintaining some degree of F3 decorum.
We had to split up amongst two playground sets for the bulk of the mini-Murph. I know there wasn’t much chatter on our end, aside from a lot of grunts and groans and such.
During the triple nickel, Slim Fast and I were talking BBQ. He apparently is trying his hand at making some pulled pork this weekend, so, he will be rubbing a butt on Friday at some point. Wish him luck in all of his butt-rubbing endeavors.
I hope everyone enjoyed our mini-Murph. I feel like breaking it up into sets makes it a little more digestible. After a couple of weeks of run-heavy, off-campus work, I wanted to keep us close to home, and, seriously, my abs and quads are still a little off-kilter. Note to the wise, if you venture into Union County and find Glass Joe on Q, just go somewhere else.
It is a privilege to lead this group as Co-Site Q and it’s always fun to lead a workout here as well. You guys make it awesome week after week.
Sound off with any missed mumblechatter in the comments!
We are partnering up with First Tee to bring their program to the kids at AG Middle School (and potentially other schools in the future). First Tee uses golf as a way to teach nine core values and the web site states:
“The First Tee is a youth development organization introducing the game of golf and its inherent values to young people. Through after-school and in-school programs, we help shape the lives of young people from all walks of life by reinforcing values like integrity, respect and perseverance through the game of golf. And it’s making a difference.”
We have a training session at the AG Middle School Gym on April 14 from 9am to noon. Any PAX looking to get involved (#IMPACT) can join us. No golf skills required (if you have seen me play you will know this is true) and the only ask is that you commit to volunteering a few times each quarter. We can also explore expanding this to other schools/locations. Finally, this is 2.0 friendly (great service opportunity) for those 15 and older.
Contact me at pchepul@gmail.com/via twitter @pchepul/ or 704-236-8576 if interested. Or just show up on the 14th and check it out.
PAX will launch from the Clubhouse at Millbridge at 0515 on Thursday to run for the border on the weekly workout known as Pursuit.
Tuck’s original PreBlast calls for 3 x 12min at Threshold Pace with 3min recovery tomorrow.
Here’s the plan:
See you in the Gloom,
Bratwurst
While waiting for Cheddar and other late-comers including Private Benjamin who had just woken up…after getting out of his car — YHC did not leave adequate time for suitable disclaimer, but Tool Bag did plant the shovel flag, and off went 15 hump-day warriors for another assault at The Maul.
Below is what the pax did with some other commentary interspersed.
The Thang & Ye Olde Moleskine:
Before we launched, War Eagle asked if he needed gloves since YHC did not have any. I said ‘no’, but after seeing most of the pax with gloves, he went back to his vehicle. His indecision may have been due to the fact this was the first Wednesday post for War Eagle since joining the F3 pax? M. was out of town on spring break with the kids, thus, FiA did not take precedence. Good to have you brother. Seems to me an HDHH of some kind is in your near future.
The pax jogged over to the lot in front of Firebird’s for COT. On the way, I explained to Chunder how Merlot is the F3 synonym for his Scottish nickname meaning vomit. Young and willing to learn – thanks for listening.
Slow squat holds x 10 IC
IW x 15 IC
Rockhopper x 15 IC
Carolina Dry Dock x 15 IC
Flutter x 15 IC
I think that was it, but not sure.
Partner up.
P1 does jump on wall with 2 squats while P2 runs a lap around the lot. Flapjack. Repeato.
P1 does H-R merkins while P2 runs a lap. Flapjack. Repeato.
YHC changed the lap distance 3 times during this segment. Why? Because I was already ad libbing the Weinke. That’s why. I also had no partner. The Q is the last kid picked. Always.
Enron, Frasier and Squid were flying around the circuit runs. Hadn’t seen Enron since meeting him at my only Donut Run post several months ago.
Pax then jogged over to the far back corner of Target. Cheddar and Frasier were making sure the six was well secured. Team players.
More partner work.
P1 runs up the hill for 5 jump squats while P2 does LBC’s. Flapjack. Repeato but with 10 jump squats.
P1 runs up the hill for 10 jump squats while P2 does Dolly. Flapjack.
At this point, The Commish complimented me on the Q thus far, but I think he was really giving me grief. He has coached football before, and it was obvious I was audibling everything. Nothing but “Omaha’s”!
Mosey to back of Target for some wall work.
People’s Chair with overhead press x 25 IC.
BTW’s
More People’s Chair.
More BTW’s. Mic Check said he had to get closer to the wall for his BTW’s….who was I to argue…or anyone else for that matter. Yikes.
We then did some lunge walks for about 45-50 yards; and Fredo explained to YHC why it was not a good idea to cry during a downpainment. Quite certain I’ll be crying during some workouts if the good Lord still enables me to do this after age 50! Fredo, on the other hand, still crushes these workouts.
Various plankorama throughout the workout including the always-effective Dancing Chilcutt’s.
We did one 50’ish yard sprint, and No Show, Mic Check, Chunder and several others took off like they just shoplifted electronics from Target.
We made our way back to the front of the multiplex for some burpees. 5 at each of 4 lampposts on the way back to the launch lot. You guys didn’t think this would be a burpee-free beatdown, did you?!
Chunder was mumble chattering something fierce at this point.
We got back in time for 6 MoM including (maybe?) the following x 15 or 10 IC:
American Hammer, Freddy Mercury, Rosalita, and we moved over to the grass (You’re welcome!) for Mahkthar N’Djaiye’s.
Done.
COT w/announcements including Richard Sheltra 5K/10K in Pineville on 4/28 and Savage Race on 5/19 somewhere in the nether regions of Cabarrus County.
Also Cheddar and Zeke Face told us the derivations of their nicknames. I think a rename is in order for Zeke Face as it’s too kind for a Cowboy/Duke fan.
Thanks to Squid for taking us out in prayer.
…..Shrink Wrap was there, too….and while I didn’t see him refusenik anything, I’m confident he did…especially the burpees.
That’s it fellas. Thanks to Tool Bag and No Show for giving me a slot to Q at The Maul. Solid pax this morning. Good work men. And it is a privilege to Q.
7 men ignored the call of Spring Break and posted at Anvil for some mid-week fun. There was still plenty of chatter to make the morning interesting (more later).
The Thang:
Mosey over to grassy area next to Pavilion for warm up:
Mosey over to parking lot for start of the ladder (head-fake the PAX when I called out a pyramid of 5/10/15/10/5 but was pretty sure we didn’t have that much time). Run to stop sign by playground for 5 burpees and back to start, run to rock pile and carry your rock back to the start and do 5 squats with push presses, run to large rock on other side of parking lot (dropping off the rock as you pass the pile) for 5 merkins and then back to start. That was round 1. Round 2 we did 10 of the called exercises and round 3 we did 15 (YHC was pretty smoked at this point – I called an audible from a pyramid to a ladder after round 2 although I wanted to keep it a secret from Purple Haze so I only told the rabbit – Rachel). Mary while PAX waits on the 6.
Mosey down to parking lot near launch point for some sprints, dips and merkins (30/15 and then 15/5) more sprints and finish with bear crawls.
Naked MS
Gummy acted liked he didn’t hear my disclaimer when I added that form didn’t count this morning and thus he proceeded to try to bust my chops for squats that didn’t meet some standard he set (and which he has never achieved). Purple Haze left me alone because I allowed him to carry his pebbles instead of a real rock. Rachel was where you expect while Lewinski was proud of keeping up with Rachel on round 1 of the ladder but then realized Rachel was only in 1st gear for round 1.
Heard at F3 should have been there this morning. First act:
Purple haze – My stones are pretty small
Gummy – Mine aren’t much bigger
Second act:
YHC – I take a pill when gout flares – not the blue one
Scratch and win – we should do a workout at the Y where all the PAX take a blue pill before the workout.
YHC – WTF?
Got nothing after that
Announcements:
Christine Latini Memorial run (8k) on April 21 in Huntersville in memory of Olive’s daughter who passed away from a rare disease in 2016. Shoe and I will be driving a clown car if anyone wants to signup and there are over 200 F3 pax signed up. https://racesonline.com/events/christina-latini-memorial-8k
Church on the Street can always use volunteers on Sunday mornings at 6am. This is a great volunteer opportunity and YHC highly recommends.
Speed for Need has several runs planned – check out Slack/Twitter/Billboards/etc (Tolkein is a marketing machine).
Take out – Great take out by Scratch and win, thanks brother.
Madison was on Q but was out of town or just fartsacking. Not sure which but either way, he’s as useful as a Bullwinkle HC. Been a while since I Q’d Thrive and figured since most of these guys have easy Qs, I’d up the difficulty level some. Heck, with a low bar like Madison, it really isn’t too difficult.
The Thang
Quick mosey around the parking lot to get the blood flowing. Already more difficult than Madison.
COP
SSH IC x25
IW IC x20
Windmills (sorta Abe Vigoda style) IC x10
Mosey to the side road.
Sprint to first two peninsulas and burpees x5 at each.
Mosey to soccer field and partner up
Partner Wheelbarrow switching as needed across the soccer fields (the long way across). First time through for each partner was merciful. Each switch thereafter was to begin with 5 decline merkins and then start the Wheelbarrow.
Mosey to hill which seems steeper than the other side of the hill we normally use.
11s with squat jumps at the bottom, bomb jacks at the top and backwards run up the hill. Whiners started complaining. Hoffa got angrier if possible. A few falls among the PAX. #notaprofessional Exercises while we collect.
Mosey to the other side road.
Begin with a normal pace of running and at the first tall light pole, sprint at a faster pace, then back to normal at the next tall light pole, and keep switching paces at the tall light poles all the way to the end of the road.
Crab Walk back up the road to the next light pole (short/tall both count here). Bear crawl to the next. Lunge Walk to the next. Reverse Lunge Walk to the next. Sprint/Regular pace runs using the tall light poles back to the intersection.
Oh look, we have to get back to the starting point. 7s using the hill with the same format (jump squats/bomb jacks) and backwards run up. Finishing at the bottom.
Partner wheelbarrow across the field. This time, start with 5 decline merkins each time across. Cadence exercises while we collect.
Mosey to the building.
Balls to the Wall and inverted mountain climbers IC x10. Twice actually.
People’s Chair w/ Air Presses Standard Count x50.
Mosey back to the parking lot. Christmas speaks for the first time and manages to get out something about an easy Q.
Thanks to Christmas, burpees x10.
MOM:
Rosalita IC en Espanol x35
Protractor with a slow 10 count at 10 degrees at the end. Sorry for getting sidetracked several times during the countdown. #ADHD
DONE!
COT
Thanks to HB for praying us out.
Prayers for my FIL and his cancer surgery coming up
No Regerts on Q at Conviction. Lamont at Overdrive.
Possible Convergence to #F3TippingPoint (former Monroe/former Shutes Pond) Saturday to support SnB move
Moleskine
– I said you’d need gloves and #smokeboots. YHC would not lie to you.
– Some comment made with two minutes to go before we started about those same words ‘You got 2 minutes’ are what Hoffa hears from his M. He cursed at it so not sure if that’s confirmation or not but seems fairly likely.
– Christmas spoke. And insulted the Q. That’s fair actually.
– Appreciate the DD 2nd F with HB and eHarmony.
– Great to have Blue Crush, Tweetsie and Lois join us today.
– Some social media comments about SnB dealing with allergies or some sort of monthly issue. Not sure but it sounds awful. He should be better by next week though.
– Thanks for letting me lead this bunch of crazies this morning.
Glass Joe
9 for today’s spring break edition of Fast Twitch. It went something like this.
The Thang
Quick disclaimer then we were off. Head out of Latin. Take a left on Providence. Go to the bottom of the hill and take a right on High Ridge entering into Providence Plantation. Continue the warm up running until you get to the intersection with Houston Branch Rd. Stop there to wait on the six and give instructions. The main set was simple enough. Houston Branch has 2 stop signs. The second being at the end of the road. We would run to the second stop sign (the end of the road). Do 10 Merkin and 10 Jump Squats. Run back to the start. Do 10 Merkins and 10 Jump Squats. Run to the first stop sign. Do 10 Merkin and 10 Jump Squats. Run back to the start. Do 10 Merkins and 10 Jump Squats. Gather up the six. Make the trek back to the launch going the way we came. Done
Naked Moleskin
Good work today guys. That was a fun one. Who knew a little BRR-esque gem was across from our new FT launch location. Complete with curvy road ahead sign. Well…I guess Pro knew. YHC mentioned where we were going before we started and the Oh S*$t look sorta came out.
Thanks goodness for a bright moon and Geraldo’s headlamp. There are a couple of dark spots in that neighborhood. A few of the street lights near the entrance were out so glad Geraldo could light our way.
Thanks Astro for the take out.
I had a benign fatty growth removed from my shoulder 2 weeks ago. Pathology report and stitches out yesterday. I was back in business…or so I thought. Nurse who removed stitches said I should probably take another week without doing any push-ups (I refrained from asking her if she was familiar with merkins). Her logic was that it would be possible for the wound to pop open exposing a golf-ball sized hole in my shoulder. I went with her advice and modified the Q I signed up for 2 days prior. No upper body work would be performed. What do we do now?
Warm up:
Lap around the back of the school all the way to the rock area and large parking lot.
Disclaimer and apology (no upper body work). Frack would have left right then and there. Several probably wish they had.
SSH x 20
Squats x 20
Potato Pickers x 20
Old man stretch OYO
The Thang:
Though Posse was not in attendance, I’m certain he’ll be disappointed to learn no PRTs were included in the workout. If you don’t know what a PRT is, I’ll show you…in a week.
Light Pole Suicides – 3 sets of Abs and then from the speed bumps by the steps, run the first row of the parking lot. At each of the lights, do 5 exercises and run back. When back to base, do 5 more.
Round 1. Abs (IC): LBC x 25 / Pistol LBC x 20/ Pistol LBC x 20 – then Bobby Hurley’s (to send basketball out in style)
Round 2. Abs (IC): American Hammers x 25 / Bicycles x 25 / Flutters x 25 – then Squats, but this time run to far pole first and work backwards from there
Mosey to bridge. Walking lunge all the way across or Bear Crawl (Foundation Bear-crawled it in honor of Doughboy).
Head to half-wall. OYO 20 step-ups each leg
Beside the half wall, partner up. Partner 1 does squats while Partner 2 runs back across bridge, up the hill and touches the steps, and comes back. Many said it was ‘too far’. I agree. 300 total squats
Mosey back to stairs for calf raises
10 straight/10 out/ 10 in while going up the steps. Bottle cap cracked the code and decided to stay put on one step. Unlike Damascus, he does not look forward to breathing on other men’s necks!
Mosey back to home base for Circle Time. 3.25 miles covered and not a single merkin accomplished. Frack (both of them most likely) would be so disappointed.
Announcements:
Opportunity to serve through Sandbox by simply mowing a family’s lawn- tractor provided. Signup Genius below:
https://docs.google.com/spreadsheets/d/1aMXRc6HSvFeawYvPVYh_ii0XtXhvw5j-sbgdDDU0_A8/edit#gid=0
Prayer Requests:
Carbon Copy having clavicle surgery today
One in our group’s wife was recently diagnosed with cancer. We don’t know who it is yet, but God does and we’ll ask His favor and healing on this precious M
Thanks, Damascus for taking us out. May God protect you and your family out in Vail. Just promise us no downhill skiing piggy back rides while you’re out there!
10 Pax @ The Big House on the Monday after Easter!! Happy Meal from Raleigh grace us with his presence. If he dominated his interview like he did the work out we will all be working for him in no time. Hope the interview went well!! 5:30 is approaching and its time to pay for all the candy stealing from the kids Easter baskets. Disclaimer is given and we start to Mossey only to be surprised by Dumpster Fire pulling in Hot. We meet him at his car and wait for him to join. Councilmen are so entitled!!
The Thang
We take a run around the track and end up at the bottom parking area of the park. Get in a line to do some leg warm ups. Make a loop around the parking lot alternating leg exercises at each concrete pad break. High legs, Butt kicks, shovel both directions, karaoke both direction, Broad Jump, and lunges. We circle up for some more warmups – SSH, moon gods, sun gods, imperial walkers, and cotton pickers.
Now that warm up is complete, We start the real work! Meet ate the concrete block planters and do 20 jump ups, 40 step ups, and 40 one leg lunges. Wait for group and then run the track back up to the top part of the parks parking lot.
Meet up at the shelter with picnic tables. Do 25 decline merkins, 25 incline merkins, and 25 regular merkins. Wait for 6 and run the track back down to the lower parking lot.
Partnered up and ran in opposite directions around the parking lot loop doing 10 slap hand merkins when meeting partner. Meet Partner and do Exercise 3 times. Mossey over to the dug out wall.
Get in sitting position on the wall. Do 20 sec right leg out, 20 sec left leg out, 50 air presses, 30 sec count on low seat hold. Shake out the legs and do a 30 sec count balls to wall.
Circle up for some Mary. Have the Pax call out Mary exercise but it takes longer than expected. Cut it off after half the Pax lead a Mary.
Make our last track run back to the upper parking lot. Use same partners and do a quick alternating circuit work out. one partner does 15 squats while other partner does 5 pull ups. everyone does each exercise 3 times. Line up and plank after we are done. First person does 5 merkins and we go down the line. Everyone planks while waiting for their turn to do merkins.
Run out of time so we head back up to Launch. Do a quick roll call and QIC takes us out.
Great group of guys who put in some work. We got about 2.75 miles in and a good bit of merkins. Thanks to Dumpster Fire and Pvt. Benjamin for allowing me to lead. Great way to start off the week!!
Announcements
Richard Sheltra – 5K or 10K 4/28. Cops and drug dogs will be there. Tool Bag, come at your own risk.