Eleven men gathered in a luxurious parking lot on the campus of Charlotte Latin this morning. The boys from Skunkworks made the long drive over from their own private school to join us.
Mosey through the climate controlled outdoor hallways to a parking lot for a quick warmup. Does Busch ever get tired enough to not talk during a workout? No matter, off we go for a quick lap down the hill to the track, down the straightaway, out the gate on the turn and back up to the top of the bleachers. Groups of three – one runs that way down the hill to the straightaway on the track, one runs the other way – 10 handslap merkins when they meet on the track. Partner 3 runs bleacher stairs in the meantime. Situps when all three meet at the top. Three times through.
Down to the field (real grass, none of that carcinogenic fake stuff that the other private schools use) and line up abreast on one sideline. Lunge walk halfway, bear crawl the rest. Repeat. Then AYG 400. Recover with a little Mary, then up to a wall on a building near a staircase. Alternate People’s Chair and BTW while one guy runs down the hill and back up the stairs. Once everybody ran, then over to a nearby low wall for 20 dips, 15 derkins, 10 jump ups. Repeat.
Down to a parking lot with islands. Suicides – 10 jump squats at first island, back to start for 10 CDDs. Same thing at second and third island. Mary break, then repeat but start with the far island. Mosey up the hill to the back field (so many fields) for gassers. 10 sprints across the field with a 10-count between each. Back to the launch for a little Peter Parker/Parker Peter to run out the clock. Done.
The Fast Twitch guys were nowhere to be seen. The Hawks Nest crew got antsy 30 seconds after 6:15 and started leaving, so we did our own COT. Latin is a great AO – we’re still figuring out the features and haven’t nicknamed anything yet (except maybe the Labyrinth for the crazy outdoor hallways) like the Hot Box, Grandma, North Face, Semi Gloss’s office. But so many options for hills, fields, stairs, etc. Good stuff. If you haven’t checked it out yet, come out sometime soon. The joint COT with the Fast Twitch PAX is fun too – if you think it’s fun to hear them complain about running hills.
With both co-site Q’s out on IR, the keys to Base Camp were handed over to YHC. Whether that was a smart decision remains to be seen. Seven men fought off the Easter-induced glucose fog, rolled out of the fartsack and into the gloom to break a sweat.
The THANG
Proper disclosure given, the PAX mosied around the front parking lot of SMMS and settled in for the COP:
SSH, Imperial Walker and Mountain Climbers each in cadence and X 20
Then to the benches for 15 each dips and step ups along with 10 derkins. Rinse and repeat.
Back into the parking lot and partner up for modified Dora 1-2-3. Each team to do 50 merkins, 100 squats and 150 LBC’s. Partner 1 starts with merkins while partner 2 runs a pre-set lap in the parking lot. After completing the run partner 2 picks up with merkins where partner 1 left off. Partner 1 runs. Partners keep flap-jacking until they have cycled through the requisite numbers of the 3 exercises.
Mosey to the basketball goals in the side parking lot. Run a cycle of suicides using the 4 goals as turn-arounds.
Then time to enjoy the animal kingdom: first up the Stafish: bombjacks, diamond merkins, Carolina dry docks and Sister Mary Katherine’s in the 4 corners. 15 each with 5 burpees in the middle after each corner.
Then the PAX lined up in the bus lot and bear crawled the width of about 6 bus parking spots. Crab walk back.
Mosey to the rear of the parking lot for some rest and relaxation in the People’s Chair. Three evolutions with the following number of sllllooooowwwww arm raises: 25, 30 and 35. Then an old friend made an unscheduled appearance to the delight of all – Jack Webb. We cycled up through round 7 of Jack’s torture before the we heard the call of Mary thus ending the frivolity of Mr. Webb.
In Mary’s Easter basket we found the following presents: flutters and dollys X 20 each and the American hammer X 25.
Moleskin: great effort expended by the PAX today. Perhaps it’s because it’s Monday or perhaps because it was post-holiday that may have included extra eating, but the mumblechatter and joking seemed at a low level. But the PAX put their collective noses to the grindstone and put in good work today. Thanks for the opportunity to lead and for your strong effort.
Good luck to Gooney and Bennie and their respective recoveries. Thanks also to Marvel for taking us out this morning.
Monday morning. Spring Break. Easter Monday. In spite of all that was against us 7 PAX rose from the bed to run 5 miles at either Blakeovery, Blakcovery, or Blakovery.
One pre-ran, one did a dynamic warm up, one was completely shaven, one showed up after almost a week of vacation in the Bahamas, one slept the day before in a car and woke up in Rock Hill, the other ran too fast for me to hear about his week, and another was unexpectedly early. Almost all showed up in yellow shirts.
With all that going on, this is where we ran: down Rea Rd past Elevation Church, right on Lindahi Lane, right on Hirsch Dr., left on Hanworth Chase Drive, left on Albury Walk Lane, right on Castlebay Drive all the way to Tonawanda Drive. Turn left then a quick right onto Burnside, right on Ardrey Woods Dr, left on Cotton Press Rd., right on Meadow Bottom Drive, left on Ginhouse and then we went down a bunch of other streets (at one point passing Escobar’s house) and ended up on the corner of North Community House and Adrey Kell. Right on Adrey Kell and back to launch for some stretching by Paper Jam.
MOLESKIN
With the family away, Bunker must have caught up on his back issues of Vogue as he was dispensing with fashion advice this morning-taking umbrage with my socks and running shoes. I was surprise he even noticed them as he is always about 50 yards ahead of me. Apparently he isn’t the only one who is enamored by my unique sense of style as Gumbo suggested I add striped socks to my repertoire.
Gumbo was pretty chatty this morning. Trying to EH me for the BRR and Swift. He claimed that it takes 6 posts at Swift and your hooked. Taking his advise, I seriously considering joining him on Tuesday morning until I saw the title of Bratwurst’s pre blast-Sprinting 101. I am not a runner and I don’t sprint. I’m out.
Thanks for staying with me this morning Ickey and nice take out Enron.
As always, you all make my Mondays fun.
10 PAX at Swift got introduced to the newest installment of the monthly rotation workouts at Swift – the 4th Tuesday of the month = Sprints.
The Thang:
Moleskin:
Announcements:
Once in a Blue Moon I will volunteer to substi-Q for a guy in need. Just happened to be a Blue Moon and Tweetsie was in need of a subti-Q so he could spend Easter weekend doing something (more) fun. Little does he know, we had fun anyway.
Here’s what we did (and didn’t do):
Disclaimer – and added note about not crossing the road led to some serious mumble-chatter.
Warm ‘us’ up (it was a chilly 39) – mosey to Sun Valley Elementary
Grab some wall – People’s chair shoulder to shoulder (Grab the sand bag)
Line up single file
Partner up (Uneven numbers)
Line up facing lot, shoulder to shoulder plank
Indian run all the way back to Shiloh Elem – Track
Mosey back to middle school bus lot
Find benches
Partner derkins x10 each partner
Check time – lots Mosey around to cars
Circle up for mary – guy with sand bag runs around the circle x2 , next guy calls mary – repeat until everyone goes
Still time for some blistering pull ups at the railings – led by Madison, not sure why those hurt so bad.
Burpees x 10 OYO
Done
Mole:
I was looking forward to the Q after Tweetsie seemed to be stuck. Happy to help out. 9 including YHC. I knew or have at least worked out with more than half the guys. All put up great effort this morning. Fun group to lead…lot’s of chatter and pushing each other. Very creative naming in Union Co too…though most probably started elsewhere. Smokey wouldn’t trade names with me, he got off easy I think being a TN fan. Village People? That name probably deserves more questions as does Bonhoffer and Christmas.
Found a way to use the sand bag I had for my last Q at the Fishing Hole. The Indian Run is still a struggle to get going… may retire that one for a bit. Heard some funny chatter every time that thing is found though. (“Wait – is that a burrito?” and “You’re lucky security didn’t stop by” to “Was that already here.”) Just a few things I heard this morning… nah it’s just an over used sand bag. Glad you guys appreciated the extra token to carry during the workout.
Appreciate the chance to lead – thanks Tweetsie. Thank you Madison for help at the end.
Great AO if anyone gets the chance to stop by one Saturday.
Announcements:
Congrats to Madison for the new gig!!
YMCA – Ballantyne – tons of new races and activities coming up now that its nice out. All on line.
Madison thanks for the take out –
Fredo
YHC was seriously considering skipping this morning’s beatdown (flexdown?) but decided I could always modify to Corpse Pose if needed (head cold). Unfortunately for me our Q never showed, so jumping into my role as co-site Q, I grabbed the copy of my last Weinke, dialed in some tunes, and got going.
Vinyasa – 1X slow to take time to de-kink, then 2X OYO to warm up
LEFT: Lizard 45s
Hammy stretch 45s
Lizard Quad 45s
Vinyasa 1X OYO
REPEATO RIGHT
Vinyasa 1X OYO
Side Split 45s
Twist Side Hip 45s
Vinyasa 1X OYO
REPEATO RIGHT
Vinyasa 1X OYO
Meet in Table Top
Malasana 60s
Vinyasa 1X OYO
Meet in Table Top
LEFT: Pigeon 60s
REPEATO RIGHT
Meet in Table Top
Cat Cow 5X
Seated twist 30s (L/R)
Prone shoulder flip 45s (L/R)
Vinyasa 1X OYO
Single knee hug 45s (L/R)
Dead pigeon 45s (L/R)
Supine twist 45s (L/R)
Vinyasa 12X OYO
Happy baby 45s
Bridge 45s
Double knee hug 45s
Announcements
YHC on Q for next week.
Moleskin
Welcome Site FNG: Band Aid (only his 3rd ever F3 workout).
Playlist from Amazon: first was “Orchestral Music” but that was even putting me to sleep, so I switched to “Atmospheric Electronic” (sorta better)
Sorry didn’t have pocket Devo to go with the pocket Weinke. I’ll find some extras for the next time this comes up.
Thanks for staying flexible with the last second Q switch (I know you all were really hoping to see No Regerts VQ).
4 PAX, posted on a lovely Carolina Blue sky Saturday morning to partake in another addition of Ascent.
I was absolutely energized to see 2 of my favorite F3 buds waiting and ready to roll when I showed up… Council Fire and Costanza. A few seconds before 7:00 Cooter joined us… Good addition. After some hugs and high-fives… We were off…
Warm up Indian Run to Harris Teeter for COP
SSH (Side Straddle Hop) x 23
Low Slow Squats x 10
The Thang:
Ran back to OP stopping at ever other power line poll to do 10 LCB’s (aka LBC’s)
25 Balances Lunges each leg – Using the benches in front of the school.
25 Squats
Ran to the back of the school
25 Super Skaters (each leg)
90 seconds of wall squats
25 Step Back Lunges (each leg)
25 Alternating Side Lunges (each leg)
90 Seconds of wall squats – Costanza and Cooter did one legged wall squats
25 Deadlift Squats (each leg)
5 3-Way Lunges (each leg)
20 Sneaky Lunges
2 Sets of 30 second Chair Salutations
25 Toe Roll Iso Lunges (each leg)
20 Grouchos
30 Calf Raises (foot pointed in, out, and straight – total 90)
25 80/20 Speed Squats (each leg)
Our upper body was feeling left out… so we finished up with some Plankers Delight. PAX planked shoulder to shoulder, while 1 went down the line doing two hand slap merkins with each man. We did two rounds.
Had time to finish up with 10 additional merkins… Costanza’s idea.
Done
The Moleskin:
Excellent effort by everybody. Lots of good chatter. The hour went by pretty fast. My legs and butt hurt so bad it’s hard to do simple things like, get up and down, or sit. Pretty sure the others are feeling it too. A legs workout for the Ascent ages.
It was nice to meet Cooter, Phillip Suggs. He is apparently 1 of 3 F3 Cooters in the area. He brought great energy and is very eager to Q Ascent. He said he has been working on a weinke for months and he has been ready to show the Ascent world that he is truly legit. Word has it, Gullah won’t be able to Q his regularly scheduled Ascent Q on Saturday and Cooter is getting the nod. Going to be epic. If you are in town and get the chance… Go support him. He’s got a great attitude.
I appreciate Dumpster “Council” Fire and Costanza for being there. Two guys I am grateful to know through F3… Two guys I have seen physically become beasts through F3… Two guys that never have to twist my arm to meet them at a workout. You guys are awesome!!
Council Fire… Thank you for taking us out. Well done!
Announcements:
Richard Sheltra 5k/10k and Fun Run – Saturday, April 28.
Cooter is on Q next week at Ascent
20 PAX graciously survived a morning Calorie Burn. From the moaning and complaining, the burn was definitely felt by most in the gloom to rid their bodies of the Easter Candy consumed over the weekend. There was no Egg Hunting this morning, but just an attempt of a good ole fashion beat down.
Warm-up – Disclaimer and Introduction.
The Thang – And off we go:
Wrap up and Prayer:
Thank you Old Macdonald for taking us out
Moleskin:
Good to see everyone working hard this morning. There were a few back out to enjoy the nice weather finally including Shampoodle, Rockwell, Loafer and Chipotle. Glad you guys could make it work this morning.
Shout out to BottleCap, Hollywood, Ice9, GoodFella and Legalzoom for going all out in the sprints, the competitiveness is contagious. Middle group including Damascus and Foundation were even neck and neck pushing it to the max.
Lastly, Bolt is the man. 2.0 was owning the majority of us sad men this morning. Ice9, you are raising an amazing little chap. Thank you for bringing him along and making us all feel a little insignificant with his work ethic and ridiculous speed.
Announcements:
The 2018 racing season for Speed for Need is off and running.
Carrying the momentum from two extremely successful events thus far (Joe Davis and Run Jen Run), the F3 Nation PAX is set up to PUSH 6 races in April, spread out over 5 regions, culminating with a final weekend on April 28th with our friends at The Paula Takacs Foundation for their signature fund raiser the Sarcoma Stomp!
A truly amazing event; it will take participants on a 5k loop course through the beautiful neighborhoods of Mammoth Oaks and Landsdowne in Charlotte NC. This family friendly occasion is perfect for all ages. As the men of F3 are out pushing 6 Speed for Need,Inc customized racing wheelchairs, your family can share in a fun and uplifting morning! Your 2.0’s will love the face painting, tattoos, games, snacks and visits from our favorite mascots!
The mission of the Paula Takacs Foundation for Sarcoma Research is to raise funds that will directly benefit the fight to end sarcoma. By supporting local, innovative research with a relentless commitment to excellence, we open a pathway for scientists and other research professionals to develop and offer cutting-edge treatment options to more sarcoma sufferers. Thus helping to expand our global hope for a cure.
The Paula Takacs Foundation for Sarcoma Research was born out of Paula Takacs’ love of life, love of family, and love of her circle of friendship. This circle continues to grow through the work of this foundation, the people whose lives we touch, and the differences we strive to make towards finding cures, for patients locally and throughout the world.
The Paula Takacs Foundation for Sarcoma Research is a 501(c)(3) nonprofit corporation founded in Charlotte, NC.
The mission of Speed for Need, Inc is to raise awareness and foster inclusion of those with a special need through participation in fitness events supported by the men of F3 Nation. Simply put, our goal is to help people get to the finish line and finish the race… their race.
At our core, we push track commanders (riders with needs that are special) in customized racing wheelchairs to help them participate and complete fitness events such as 5Ks, 10Ks, or marathons. Our goal is to give them an experience that they would not otherwise be able to have on their own accord. Inevitably, our track commanders are the ones that are actually pushing us though. They are inspiring us to step up, engage, and lead. They are motivating us to become better people, better servants, and better leaders. Our track commanders lead the way in every Speed for Need, Inc event. It is that unique, symbiotic relationship between the track commanders, the drivers, and all of those people running and spectating that help to raise awareness for social causes, foster inclusion, and connect the track commanders to the overall fitness community.
So the question stands…Who Pushes Who?
Contact(s): Twitter @F3SPEEDFORNEED or @JRRTolkienF3 or GypsyFit_F3
Respectfully,
JRR Tolkien & Gypsy
Tolkien’s Two Cents
So it’s Holy week, and for some of you at this point of your life, this week may be significant to you or mean nothing at all, which is totally fine, I’m not judging. But for me, it’s defining because I believe God sent His one and only son Jesus to die on the cross to redeem us, so that we may have eternal life in Heaven. That’s just one sentence, but that’s a big sentence.
But I won’t go deep here in theology… simply imagine one man, any man, doing something selfless for a number of people. Now imagine that man to be YOU. Then MAKE that man be YOU. Ask yourself if your greatest amount of joy in your life has come from you doing something for yourself, or for someone else. I hope the answer is someone else, and that it would therefore be common sense for you to keep on living Third. That’s the definition of a High Impact Man #HIM. Strive to be one…Everyday.
“If you cannot feed 100 people, feed just one” – Mother Theresa
“If you cannot feed 100 people, feed just one… BUT make sure that mouth isn’t yours” – Tolkien modification
Have a great Holy Week and Spring Break All.
Summary
YHC was at The Brave, which could only mean one thing…. AMRAP that YHC was the Q. Bunch of the usual whiners on Slack about whether today was going to be an AMRAP or not, and that’s getting old… so none of that to be discussed here. 32 PAX voted in total, 13 showed up for the actual workout…. #StuffedBallots.
Thang
Pax weren’t fooled from the start… everyone knew where we were going, AMRAP or no AMRAP… and headed straight for Room 101, the new 8 story parking deck. It’s the best thing in Ballantyne… well, other than lunch at Blue Taj, which will also give you the sh!tz… (getting offtrack).
We lunged, backwards-ran, karaoked, side-shuffled, and ran up the deck and stairs 5times and got 5+ miles in today. Threw in some merkin variations, attempted pullups #shortarms on the ledge, and some 6-inch LBC’s #General’sFavorite . We worked hard together, got the 6, and got back to launch by 0615. Good times.
Moleskine
YHC enjoyed working out with the group of men this morning, as its been probably close to 2 months since YHC has posted this way due to some health issues being worked through (thanks for your thoughts and prayers). Erector with his virgin post at The Brave and crushed it. Madison hasn’t stopped slowing down since P200, but now that he’s found a job we’ll see if his significant progress slows down. Cobbler posting at The Brave for his 5th straight post, and making no excuses but just grinding it out. 4/6 P200 Teammates, fresh off their 4th place Ultra Finish put in some training work for 2019 (Mario, Kid Rock, Madison, Tolkien)… man that was a great experience! Frasier again was super supportive of everyone and seemed to enjoy running with lots of pax. Hollywood loves the parking deck, and showed up for the last AMRAP YHC Q’d… dude is just a beast. Fire Hazard runs as fast backwards, as he does forwards… wait… does that make him even fast? Mr. Bean was still flapping his gums all morning, even with his braces (which is against British law), but part of the flapping was from the wind in his face from crushing the workout. Fallout and No Regerts secretly were watching the 6… YHC. Enron… did YHC beat you to posting the Brave backblast?!? You get one day of grace period for showing this morning.
A true pleasure to lead and working out with you men this morning. YHC has missed the 1st F. Keep up the good work and keep #accelerating.
Announcements
SYITG ~JRR Tolkien