The few to brave Irma
Given the wind gusts and post BRR weekend, thought no one was going to show up but Smash had already arrived. Drano pulled in at 5:25 only to be followed by the rest of the PAX. It was time get started after the disclaimer was given, should have placed another sentence about possible flying objects but were happy to warm up.
COP
20 Side Straddle Hop
15 Imperial Walker
10 Merkins
10 Low Slow Squats
The Thang
1. Run down Strawberry Lane and stop at bottom of Rosecliff Dr.
7s
1 Squat at bottom, run to top of hill and perform 7 Merkins
Continue to go up and down hill until build up to 7 squats
2. Time for some Mary
Rosalita, Freddy Mercury and LBCs
3. Run back to School near bathrooms and grab a lifting rock
3 rounds-
15 Bicep Curls
15 Tricep Extensions
15 Chest Press
4. Run to Baseball field for some circuit work
2 rounds-
20- Step Ups
15- Dips
15- Supine Pull Ups
5. Mosey over to the track. PAX then Indian Run around the track once at a comfortable pace. Hammer decided to bring it up a notch.
6. Back to the bathrooms and grab some wall. Balls to the wall handstand for 25 seconds. Time for some rest, get into the people’s chair for 90 Airpresses. Wait, still have time for some LBCs so circle up and crank out 15 LBCs. We are done..
Moleskin
Great work by the PAX as we all stayed together and covered a little over 2.3 miles. Good to see Patch Adams making it to a number of A51 AOs, keep it up!! We are very fortunate here in Charlotte given what has happened around the country from Hurricane Harvey and Irma. Special thoughts goes out to those whom we lost on 9/11.
Simba, thanks for the takeout.
Drano and Goonie- thanks for the invite to lead.
They’re called “Jeggings”
On a beautiful August morning, 13 PAX came to get all the kinks out. Here’s what happened:
Devotion
“Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us, 2 looking to Jesus, the founder and perfecter of our faith, who for the joy that was set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God.” Hebrews 12:1-2
We talked about how Christ has called us to run our race- we have the example of those who have gone before us. What that race looks like is different for each and every one of us- but the call is the same to run our race well.
There will be times when we are exhausted- times when the race becomes incredibly difficult. It is during these times that we look to Jesus, and HIS example.
The Thang
- Start out with Devotion (Run the race)
- Corpse Pose- (Breathe in through nose out mouth)
- Slowly get into Table Top
- Cat Cow (5 times)
- Butterfly- sitting tall, pushing your legs with your elbows in order to open up your hips (5 breaths)
- Boat(15) and move into…
- Canoe (30 seconds) repeat a couple times
The MAIN Thang
- Mountain
- Sun salutation (X4, 2nd and 3rd and 4th OYO)
- Arms reaching overhead
- Full fold (heavy body)
- Up to halfway lift
- Into plank
- Down into up dog/Cobra
- Move into Down dog (Walk the Dog)
- Step into Lunge, then move into full fold
- From full fold to mountain
- Start Salutation, Once in downward dog Left right leg as high as possible and swing through to move into Warrior one (5 Breaths)
- Move to Warrior 2
- Move to Peaceful Warrior
- Return to Warrior 2, and go to Triangle (Bend knee in, arm on shin, other hand high)
- Back to Warrior 2, and drop into Star pose
- Reach for your left leg, then right
- Sun Salutation, and repeat Warrior flow opposite leg
- While standing, Quad stretch/Flapjack
- Tree, Flapjack
- “Lord of the dance” Flapjack
- Sun Salutation move into Dead Pigeon
- Flap jack
- Return to mountain
- On your six, begin with two stretches
- Pretzel
- Child’s Pose
- Stretch to the right
- Stretch to the left
- Back to Corpse pose
- Review Devotion again
Moleskin
Sorry about the lateness of this Back Blast- I was planning on sending it the Thursday after, then time got away from me, then I went and got lost running around in the mountains with a bunch of men (otherwise known as the BRR)
We had a little bit of a larger crowd this morning- guess the message was heard that Gumby is a great BRR-prep as we had a lot of hard core runners joining us.
So Cocktail comes sauntering in and causes everyone to give a double take- as it seems that he had come rolling up in Toughskins (aka jeans). While we were debating a name change, he let us know that it was his comfy pants disguised as jeans- (known in some circles known as jeggings) that are available at Walmart
After some extensive research, I can confirm this is such a thing (can be purchased here: https://www.walmart.com/ip/Collections-Etc-Mens-Faux-Denim-Drawstring-Lounge-Pant-Medium-Machine-Washable-100-Cotton/275168344 – you’re welcome) and they seem to be incredibly comfy. Kudos Cocktail- stand strong.
Tunes was a Hans Zimmer playlist- with hindsight being 20/20 it’s a a little too intense for a Broga workout- I’ll adjust next time.
Thanks again for coming out- I always appreciate the opportunity to lead this great group of guys.
Will Feehan
Retrospective
The scenes of September 11, 2001 are seared in many of our memories. For a lot of us, it presented a spectacle of terror; something we perceived with just our eyes. There were nearly 10,000 that were either wounded or killed in the attacks, and thousands more in the city that witnessed the suffering of those around them. For them the smells, sounds, tastes of that day are likely flooding back to memory. It was a dark day, many lost their lives instantly, others lost lives while fleeing the area, and still others, brave others, that lost their lives running towards ground zero, toward danger, to save others. Men like Will Feehan, Today’s workout was dedicated to the men and women who served New York on that wretched day.
Paying Tribute While Getting Warm
It was a really good day for shovel flags. The wind kept that thing square all morning. Before we set off we took off our virtual hats and had a short moment of silence for the first responders who gave their lives for others.
Indian Run lap around the school, with Old Glory flying out front.
- 9 Side Straddle Hop
- 11 Low Slow Squat
- 9 Merkin
- 11 Mountain Climber
- 9 Imperial Walker
- 11 Windmill
Heavy Things for a Heavy Day
After trying to get warm in what was a pretty chilly morning, given all the wind, the group gathered for 9 exercises each performed 11 times. Kettlebell sizes ranged from 25lb to 80lb. Almost everyone got a turn to handle the “Liberty Bell” (the fat 80lber). While the liberty bell is really a Philadelphia thing, and has “Proclaim Liberty Throughout All the Land Unto All the Inhabitants thereof” on it, which is pretty darn patriotic, so it’s pictured below.
- Squat (11 reps)
- Swings (11 reps)
- Rows (11 reps)
- Clean and Press (11 reps)
- Reverse Lunge (11 reps)
- American Hammer (11 reps)
- Pistol Squat (11 reps)
- Sotts Press (11 reps)
- Burpee + Swings (11 reps)
Something That Was Not Very Smart
After we had our fill of lifting. The bells were shouldered and taken to the top of a 1/4 mile hill (really a pretty low grade incline compared to the nonsense on the Blue Ridge this weekend). We divided into two groups. Each group had to get their bells down the hill and back in suicide fashion. i.e Run the bells out to the 2nd speed bump, then run back sans bell, then run back to the bells and take em the distance, run back, and then run back out to fetch the bells and bring em all the way back. If was a tough slog, uphill, against the wind, weight on the shoulder. A good test of resilience. Reminds me of the HIMs that guarded the tomb of the unknown soldier during Hurricane Sandy. They Posted at the tomb despite the danger, very patriotic. The absolute very least we could do is post in some high winds on a Monday morning.
- every time you cross a speedbump, no matter which direction, do 5 squats and 5 merkins.
- if you complete the suicide first, double back and help your team with their bells.
- alternate duties on the heavier bells.
- 1/4 mile hill, do it fast.
Landing the Plane
We closed out with some Mary. And COT
- 9 sets of 11 leg lifts in varying directions.
Moley
This will be brief as YHC has been sprinkling Mole into the entire backblast lately. Good work by all today. Nice to see some faces we don’t normally see on a Foxhole Monday. Do yourself a favor and read something about 9/11; take a minute to remember, and thank a local emergency services worker for their service. 400+ emergency responders lost their lives that day, including Will Feehan, FDNY Commissioner at age 72. Respect.
Argonaut Out.
24 Pax pay tribute to 9/11 heroes
As I headed to DaVinci the cooler air and the clear sky that day gave me an eerie feeling thinking about how it was on a similar morning 16 years ago that the biggest tragedy in our generation took place. As I pulled up to AO, I saw about 5 of the DaVinci regulars and about the same of the Stonehenge faithful. But in the last 2 minutes before COP cars kept pulling up totaling 24. YHC gets stage fright easily and nervousness on how to keep this crowd moving smoothly quickly set in. Add to this that I couldn’t pull up the planned workout I had saved somewhere in my phone… only option, IMPROV..
Start- legal disclaimer – don’t get hurt, don’t sue anyone
THE THANG
Mosey across REA Rd to “the fountain” parking lot and circle up:
-SSH x 25
-IW x 25
-Mtn climbers x 25
-… 10 count x 2 of some type of leg stretching thing that wasn’t appreciated (there’s no sure evidence but my belief is that every participant would’ve been even more sore without it).. Mutiny chatter begins…
Run across Ardrey Kehl Rd to Blakeny shopping center 2 story building:
After paying tribute to the 9/11 victims and brave heroes who gave their lives trying to save others that day we moved to the workout. I explained to the pax how Poptart was the mastermind behind this workout since he started it in 9/2016 with Tuck, Bucky, Bevo and Triple 7, and that we would try to make this a DaVinci tradition going forward.
The plan was to run UP 110 flights of stairs to represent the floors of the twin towers which meant going down 110 times for a total of 220. I looked at the time and decided to audible due to potentially not having enough time to finish the exercise. I told the pax to split in 2 groups. One would take the left stairs and another the right side but that we would count going down the stairs towards the 110 (Half of what the guys last year did).
What I thought would take about 45 mins ended up taking 30 mins… these pax were fast. More IMPROV:
-partner carries around the parking lot 2x – jelly legs for sure. More mutiny chatter and jokes thrown at YHC
-I was hoping to get the feeling back in my legs again when someone yelled “now what” then someone suggested “how about some Mary”.. yeah yeah Mary that sounds good you call it 3x. Phew that gave me time to think of the next move before I was made to walk the plank.
Mosey to fountains by brixx:
-15 declined merkins and 15 dips 2x
mosey to Blakeney playground and split in groups of 3:
-first pax would do jumping pull up ladder going up to 7 pullups. First jump one pullup, second jump 2 pullups, third jump 3 pullups and so on to 7. 2nd pax do inclined merkin and 3rd do dying cockroach till 1st pax finishes. Displeasure chatter and jokes increased..
Run back to base the longer way – Finito!
Moleskin
It was great to see so many guys come and honor the 9/11 fallen heroes. I used to talk to some of the Morgan Stanley and Dean Witter folks that worked on the floors right around where the 2nd plane hit and it’s amazing how most of us are just 2 degrees of separation from knowing someone that lost a loved one that day. Just think, Mario was only 10 when this happened! I enjoyed the mutiny mumble chatter it was good fun and NO my M didn’t write it up for me… Next time I’ll add to the disclosure: me no good in F3 englis so I’ll need a translator.
Mario brought one of his 49er alumni FNG who was quickly nicknamed Luigi. As always a touching prayer for the 9/11 heroes and a solid takeout by our in-house preacher PaperJam. Thanks for the opportunity to lead.
PreBlast – Post BRR recovery
If you were one of the many SoB PAX that ran any portion of the BRR this past week, you’re likely feeling a little sore and stiff and wondering how you will complete a Swift workout this week. Well, if you’re like me, you’re hoping for a good warm-up, some dynamic drills, and a mix of running that isn’t too taxing, but let’s you know you still have legs and lungs that weren’t completely trashed in the mountains.
Here’s the Plan for Tuesday, 9/12:
- 0500 – don’t think anyone will show, but if you do, find your own 10-15 minute easy course
- 0515 – depart the Vine Restaurant parking area for a 10 minute warm-up jog through the Ballantyne Corporate Park.
- 0525 – extended session of dynamic warm-up drills to get the legs moving
- 0535ish – Start the Fartlek 30-20-10:
- 5 minutes composed of 30 seconds jog, 20 seconds normal run, 10 seconds Sprint (that’s 5 rounds)
- 2 minutes easy jog
- Three more rounds of this while exploring the Ballantyne Corporate Park.
- 0605 – Easy jogging towards COT perhaps arriving early for some recovery stretching
- 0615 – COT with Bagpipe
- 0630 – 3rdF Timekeeper welcomes any and all for a social hour (or less) of BRR stories. No book study this week, just stories of the lunacy, inspirational, or humorous that we can share.
And if it’s raining, show up anyway!
SYITG,
Bratwurst
No Boom Town Rats at The Matrix!
For those of us around in the early 80’s, you might remember Bob Geldof who starred in the movie Pink Floyd: The Wall and also was the driving force behind the philanthropic song “Do They Know it’s Christmas” which led to the dual-continent fund raising concerts Live Aid in 1985 to help feed the starving people in Africa. Well before all that, he was merely the lead singer for the UK based Boom Town Rats whose only well known song was called “I Don’t Like Mondays”; a little ditty inspired by one of the earliest school shootings that took place in San Diego, CA in 1979. Being a proud child of the 80’s, I was crooning “Tell me why….I don’t like…” that tune en route to the The Matrix at 5am. However, upon arrival, I vanquished all soreness and grogginess and replaced it with a desire to give the men of F3 what they deserve on a beautiful September Monday morning. After a disclaimer, here’s what we did:
- Mosey to lower lot for COP: SSH, IW, Mountain Climbers, Peter Parker, Low Slow Squat (all x 20). Merkins x 10 OYO in between.
- Mosey behind school around to front mini-track: Plank Jacks, Carolina Dry Docks, Romanian Dead Lifts x 25 with a lap in between.
- Mosey across front of school to soccer fields; break into three groups, do called exercise and run to next station then rotate:
- Station 1 – Jump Squats x 40 / change to WWII (old school) situps after 3 rotations
- Station 2 – Cinder blocks, bicep curls and tricep extensions x 20 each
- Station 3 – Thrusters x 25 using 40lb sandbags / change to chest press after 3 rotations
- Circle up for Mary: Freddie Mercury, Rosalita, Heels to Heaven x 20.
- Done!
Great group of guys today. I haven’t been to The Matrix in awhile, great to see the regulars (OT, Madison, Smokey, Crabcake, Huggy and others) pushing each other hard. I took a quick lap around the AO to set up, the soccer field was in the best shape I’ve ever seen. I think we got in 6 loops, so that’s a lot of reps of cinder blocks and sandbags #getswole. I thought I heard No Regerts was new to The Matrix, hope it didn’t disappoint. Poptart didn’t make it out this am, but Squid assured us he did survive his first BRR. A few announcements; F3 Golf, signup soon. Susan Komen race coming up, F3 doing Speed for Need. Please check Slack, Twitter and email for more information.
Of course today is the 16th anniversary of the 9/11 terror attacks. Thank you Squid for the takeout and words of encouragement as we go out today, think of all those who were affected and all the men and women who work to protect us and help us when tragedy strikes. God bless America.
Fantasy Food Challenge – Pre-Blast
Here we go again, YHC has been getting several request to bring back the challenge that everyone seemed to hate. That said, took a look at the old challenge and decided to change some things up.
Pre-Start Date: September 11, 2017 (Same concept as Pre-Run)
Start Date: September 18, 2017 – End Date: October 30, 2017
The following program is adapted from the F3 Detox Challenge completed a couple years ago along with the Warrior Nutrition Challenge that occurred at the beginning of this year. It is a 6 week nutrition program designed to get you leaner, stronger, and to perform better. In order to “Properly” participate you must do a couple things. Read More
Tom Brady’s Hangover
Insert Catchy Title Here
11 Non-BRR Pax gathered this cool, beautiful September morning, Mermaid even broke out the long sleeves. Disclaimer was provided and we moseyed to the WF parking lot.
Warm up
SSH x 20
IW x 20
Windmill x 20
Cotton Pickers x 20
Merkins x 10
Mosey to CC Picnic Tables
Circuit Work
Step ups x 30 (15 each leg)
Derkins x 20
Dips x 20
Inclined Merkins x 20
Repeat x 3
A little mumblechatter here about excessive reps, but the Pax persevered.
Mosey to Parking Deck
Figure 8
Partner up, the odd # only caused slight confusion and Shrink Wrap eventually found a home
Hand Slap Merkins x 10
- Jog around the football field until you meet your partner
Burpees x 10
- Jog back to the original meeting spot
Hand Slap Merkins x 10
- Jog up the stairs of the parking deck and meet on the top floor
Partner Sit-ups x 10
- Jog back to the original meeting spot
Repeat x 2
Parking Deck Mary
Each PAX led a 15 count of their favorite Mary exercise
Lunge walk and bear crawl to take up a little time and then we moseyed back to the meeting spot with only seconds to spare.
Moleskin
It was odd to be at Centurion without a full house, but I’m sure the crowd will be back in full force next week. Great job by the whole Pax, I enjoyed the opportunity to lead. I am slowly but surely getting the hang of the Q thing. Have a great weekend and enjoy the beautiful weather. Thanks to Paper Jam for the solid takeout as usual.
Announcements
4th Annual F3 Golf Classic. 10/27/2017 at 1:00. Olde Sycamore Golf Plantation. All proceeds to LEAP Expansion. REGISTER
Isabella Santos Race. Speed For Need. 09/30/2017. REGISTER
Empty Threats
My 6 year old’s teacher asked the class: “Why is it important to learn to read?”
My son responded: “So when it’s time to go to jail you can read the letter they send you that tells you to go to jail”.
It made me realize that maybe I make too many empty threats since my kids expect that one day they will go to jail. I threatened a heavy lifting day and based on my shoulder soreness already I hope this threat was warranted.
Disclaimer then let everyone know that I’m injured (both legs) and we would not do much running – we didn’t
The Thang:
Ran to Gazebo – (found out the light switch is now locked up! Dangit – Horsehead – what is going on with management? Did the new pastor do this?!?)
This was our warmup – no circle time
Round 1
Partner 1 – 20 derkins
Partner 2 – SSH until derkins are done
Do this 3x
Round 2
Partner 1 – 20 Dips (timer)
Partner 2- Full Sit ups (flap jack)
Do this 3x
Round 3
Partner 1 – 10 Step Ups (timer)
Partner 2- Burpees(flap jack)
Dothis 3x
RUN TO FISHTANK (Circle wall area)
- Wall sit marches – in cadence to 20
- 10 donkey kicks – keep feet up on wall – 10 derkins (burned bad)
- Wall sit marches + shoulder presses in cadence
- 10 donkey kicks – keep feet up on wall – 10 derkins
- Wall sit marches in cadence
- Plank wall taps (just making stuff up at this point)
RUN TO”BRO GYM” AREA – 10 STATIONS SET UP WITH EXERCISES
30 second sets with 10 second transition time – iPad timer + classic rock
One station per PAX then rotate clockwise:
- Tricep press (with 25 lb plate)
- Curl (45 lb bar)
- Shoulder raises (with shotput balls)
- Full sit ups
- Shoulder Presses (40lb Kettlebell)
- Squat Raises
- Slam Ball
- Overhead squats (with 45 lb plate)
- Kettlebell Swings (45lb)
- Burpees
We made it around 3 times so we all got a good burn.
Ready Mix, Cotton Tail, Lex Luthor and Swiss Miss led us in some Mary to finish off the abs.
MOLESKINE
Everyone was dilligent and focused this morning. We all debated pulling a last minute BRR team and meeting you guys halfway through the course and pretend like we were there the whole time. Lex Luthor said we should just drive and taunt everyone – there was some mention of “bare asses against glass” drivebys. Again, all empty threats.
No real speed leaders or anyone pushing harder than anyone else. Everyone went hard the whole way through. Mad had some excellent KB Swing form, going for single-hand swings with a 45lb bell, Big League Chew (R) was killing the burpees on the last round, Tackling Dummy busted the Slam Ball open – he was angry, Squid had the most perfect form on all exercises, I would expect nothing less out of this guy.
Said a prayer for the BRR guys – praying you guys glorify HIM this weekend and everyone stay safe.
ANNOUNCEMENTS
BRR Training for 2018 starts tomorrow
Swiss Miss: GO to Gumby on Wednesdays at Matthews United Methodist (Scout building next to the church – right at the end of Fullwood) – Yoga/Strength/Stretch training – I’ve never been but I will soon