Denomination Stations
On another muggy morning deep in the heart of Matthews, 15 PAX gathered for another beatdown.
Disclaimer was given and and then we took off runnin:
Depart Matthews Elementary and head Southwest on Trade St. to Matthews United Methodist Front Parking lot
Circle up
SSH IC x20
Mountain Climbers X 15
IW IC x15
Hillbilly IC X15
Depart Matthews UMC and head north (via Main and S. Freemont) to Matthews Presbyterian parking lot.
Plank O’ Rama
Partner up
Partner 1- Suicides up the parking lot hill
Partner 2- Called Exercise (partners then flapjack)
Round 1 Merkins
Round 2 Jump Squats
Round 3 Carolina Dry docks
Depart Matthews Presbyterian and roll Southeast to First Baptist of Matthews for core work
RosalitaX 20 IC
American Hammer X 20 IC
LBC X 20 IC
Freddie Mercury IC X 10
Mosey for wall sits/Air Presses
Stretch it out-Gumby style
Strong Take Out by Snoopy
Moleskin:
This is hands down one of my favorite workouts of F3- you get a good bootcamp style sweat going, and then run in between- I had us clocked at 1.9 miles for the workout.
This little baby was the brainchild of the one and only Booyah, and he gave me express written permission to break it out. The only condition he had for me for using his workout was that i had to give a unique fact for each denomination we visited.
I decided to raise the stakes and make it a trivia time game- a PAX gets the question right, we move onto the next station, if no one does another harder, gut busting exercise. But, the PAX were up to the challenge- Lorenzo, and Lumberjack especially were dropping knowledge to help out the group achieve a score of 100%
You never know how a running focused workout is going to go, but everyone stepped out to the challenge.
There was an early Q fail- I called for Mountain Climbers when in my head I was thinking Imperial Walkers. Winger gave me the weirdest look as I stay standing while the rest of the circle gets in the correct ready position. Thankfully we got it sorted out, and we moved right along. #thanksforgrace #alwaysgettingbetter #riseandgrind
Didn’t hear a lot of mumble chatter though, with the exception of Snoopy and Cocktail talking about the fact that they go sleeveless (but honestly- this happens most Thursday mornings).
T-claps to Bennie, Nomad and Early Bird for hitting up the Pre-run.. and then Early Bird turns right around after the workout ends and bikes two miles home… I mean the guy is a beast.
Thanks Lois and Sensei for letting me lead (unfortunately, no face timing of the Q Sensei). It is always a privilege to Q for these great men.
Elbow Scabber
HB Mile to warmup
COP: SSH, IW, Windmill, Merkins, and Slow Mountain Climbers
The Thang:
Partner up – P1 runs to large garbage bin and back while P2 does called exercise. Flip flop
- 100 Makhtar N’Diayes (thanks to HB for the name)
- 200 LBCs
- 300 Clodhoppers
Island Run – run to 1st island and do 10 LSSs, next island Bomb Jacks, keep alternating until Stop sign – pick up six. Return trip alternating Side Lunges and Mary Catherines (jump lunges)
Circle up for:
- Burpees with increasing merkins 1 – 5 with 10 feet chops between each to keep the heart rate up between burpees
- Stay in plank until all Pax are done
- Repeat but with merkins 6 – 10
Extended Mary: Dolly, Back Scratchers, Rosalita Wip, Freddie Mercury, 6 inches until time called
Moleskin:
There was good mumble chatter early on including jabs at YHC for losing a glove with references to a Smooth Criminal. I spared the Pax my slightly above average moonwalk but it may come out later. A few of the Pax had the audacity to question the Q’s wisdom of calling 100 Makhtar N’Diayes on asphalt. I did come away with some elbow scabs so maybe they were right…nah. Chatter slowed as the humidity and grind seemed to take hold and I don’t recall any poking, which is too bad as I had some contingency options ready. All in all, a great showing with 20 strong men showing up at 5:30, even BW, and pushing through the pain. Shout out to SnB and Espresso that did a pre-run. It showed but they endured. It was an honor to lead. Only 2 days late with the BB so I’m getting better.
Thick as a bowl of Oatmeal
Alcaeus of Mytilene originally gave the Hydra 9 heads so it was fitting that 9 PAX showed up this morning for a guest beat down. Hope they enjoyed breathing the air which was as thick as a bowl of oatmeal.
The Thang:
Stay in the parking lot for warm up, we’ll be running soon so no need to run around the lot
SSHX20
MtnClimbersX20
FireHydrantsX20
Run to the corner of Summerlin/Abbotswood, regroup
MonkeyHumpersX20
Run to the corner of Abbotswood/Windyrush, regroup
Plank for the 6
Run to the intersection of Windyrush/Foxworth for 7’s
6 ‘Merks at the top
1 Squat at the bottom
Plank it up when you’re finished then do 10 lunges in cadence, each leg.
Run back to the corner of Abbotswood/Windyrush, regroup
Partner for backwards catch-me-if-you-can
Partner 1 runs backwards
Partner 2 does 4 ‘Merks then catches partner 1 running forwards
Regroup at Abbotswood/Summerlin for MonkeyHumpersX20
Indian Run back to the corner of Summerlin/Rea, keep the PAX together
Regroup at the playground for Stripper Poles (drop it like it’s hot) while your partner takes a lap around the school. Flapjack.
5 really good form pull ups
Head back the parking lot for 5 obligatory burpees since it is an F3 workout after all.
Take out by YHC
Moleskin:
Solid group as always with the perfect combination of 1st and 2nd F throughout the 45 minutes. Hope Frosty Paws is OK, he took a tumble on Summerlin during the Indian Run. No blood, no foul. Queen, Marge, & One Eye were killing it on the hill…home field advantage. Good partnering up with Bob Vila & Scratch n’ Win, also good to meet ya’ll. ‘Curd didn’t like the thick air which maybe slowed him down to what, a 7 minute mile? I’m not sure I saw Sleepy for most of the workout, was he that far ahead? Anyone get the total distance?
Announcements:
Remember our PAX in your thoughts & prayers who need it, especially those working through family issues.
Time to take to the field and hardwood for some conditioning
4 Pax set the alarm for an early 5:15 start at Cool Runnings, while the 5th member was set for 5:30.
Warm up:
- Mosey to High School parking lot
- High Knees
- Butt Kickers
- Heel Walks
- Toe Walks
- A Skips
- B Skips
Thang:
Mosey to football practice field
Sprint Work:
- 20 yd sprint x 5
- 40 yd sprint x 4
- 60 yd sprint x 3
- 80 yd sprint x 2
- 100 yd sprint x 1
4 Quarters:
- Starting on one sideline run across field to other sideline and back x 2 = 1 Qtr
- 10 Second count between each Qtr, 20 second count for halftime
- In 4th Qtr if Damascus did not finish first we all had to do extra Qtr for OT – luckily he won
Mosey to Basketball Court
Break into 2 groups each starting at corner of court
Basketball Relays
- Run from corner of court to corner of foul line
- Backpedal to base line
- Shuffle to 3pt line
- Sprint to far baseline and back
- Tag next person to start
Round 1: 3 reps per person
Round 2: 6 reps per person while alternating sides
Mosey back around front of school back to start
Hip Flexor Routine:
- Straight leg up x 10 each leg
- Knee to chest and leg up x 10 each leg
- Fire hydrant x 10 each leg
- Leg out straight to side x 10 each leg
Finish with quick stretch
Moleskin:
- Not as many miles as normal for a Cool Runnings showing, but still crossed the 4 mile mark and made up for it with some sprints – Good job guy!
- Glad to see that Damascus is recovering from his tummy ache and back out with us. It is always good to hear him
whine….I mean shooting the breeze - Gator Cub has extended the lurking beyond GroupMe and for the initial 15 mins decided to watch before being spotted and joining the group for workout
- Dough Boy has agreed to step up and lead his VQ at Watchtower on 8/29 so get tickets early. He may be auditioning to be a Celebrity Fitness Trainer for the Jared Lorenzen Project – https://youtu.be/Mwja3a6AToc
- Legal Zoom continues to push the pace and has transformed into a front of the pax runner. He continues to wait to hear about future plans in service, in the meantime he has been working on being able to recite the courtroom scene from A Few Good Men – https://youtu.be/9FnO3igOkOk
Announcements:
- Susan G Komen Race on October 7th – Heather’s Heroes. Be sure to signup to either participate or volunteer to help with event.
- Sanctuary Monday Nights @ 7:30 Brooklyn Pizza – Starting a new book – Quiet Strength by Tony Dungy books ordered and will be in by Monday
- Saw Ms Debbie last night and she again expressed her gratitude and appreciation for all that helped her and her family. She still amazed by what a group of men have chosen to do for a stranger, and truly believes it was a miracle.
Well Officer- what happened was….
On a hot and humid August morning, Six weary PAX moseyed on down to the scout hut to stretch out the kinks. Here’s how it went:
Devotion- John 15:12-14
” My command is this: Love each other as I have loved you. Greater love has no one than this: to lay down one’s life for one’s friends. You are my friends if you do what I command.”
One of Jesus’ last commands before he goes to trial and crucifixion is to love one another. Not only that, he said you are not a follower of mine unless you love. He then set the ultimate example by giving his life for those who despised him the most. We talked about how much of a difference men could make in this world if we truly love all those around us: our Family, our Friends, our Fellow PAX, even that annoying guy at work. Love will bring true change in the world.
The Thang
- Started in corpse pose
- Winshield Wiper both sides 5 times
- Bring kneews up and go into Bridge
- Table Top
- Alternating Cat/Cow Poses
- Side Bend Stretch – 5 breaths left side, 5 breaths right side
- Sun Salutations (one guided, three OYO)
Crescent Flow
- Begin a Sun Salutation, meet in Downward Dog
- In DD, swing right leg up, and move into Crescent lunge (5 breaths)
- Crescent Lunge Warrior 2 (5 breaths)
- Reverse Crescent (or the Peaceful Crescent- 5 breaths)
- Slide from reverse Crescent into Starfish and drop your hands to the floor
- Move to your right leg then left leg
- Return to mountain, and repeat flow (but with left leg)
I Just Want to Do Dead Pigeon Flow
- Two Sun Salutations
- Begin Third, meet in downward dog.
- In DD, lift right leg up, and swing it forward into Dead Pigeon
- Return to Downward Dog, finish the salutation
- Repeat Flow
Seated Flow
- Sit back on your heels and stretch our your feet
- Child’s pose
- Move arms to your right, then your left and hold
- On your six
- Butterfly
- Right leg in, left leg out reach for left (Flap jack)
- Reach for both lefts
- Corpse Pose
- Review Devotion
Moleskine
Came in this morning and had my first Site-Q experience wrestling with the alarm. After entering the code it didn’t accept it, so I had to enter it two or three more times , thinking that the Police were going to show at any moment, forcing me to relive being pulled over by the boys in blue Tuesday morning on my way to Fast Twitch (another story, another time). Thankfully, none did, because i’m not sure I really want to explain why six men are up in the gloom doing Stretch/Yoga moves at a scout hut #awkward
Today’s music was a solid playlist I refer to often of Epic movie scores, and I must say we had some movie buffs slinging out correct movie names this morning.
Welcome Chopper – hope to see at Gumby very soon.
T-claps to Paper Jam and Drive by with the Pre run(s)- this morning was a miserable jungle like humidity. Makes the air conditioning that much sweeter.
As always gents, an honor and privilege to lead.
Donut Run Math
16 did a run for Donuts and here is what we did:
Ran.
Moleskin
#mathrules
6.7% of the group did Merkins and LBCs
40% of the group left before COT #wtf
13.4% of the group ran the long john north route
6.7% of the group violated the clothing and decency policy of all American and Religious laws
Kirk decided to relive the SOFAWIB glory days by actually doing a wib workout from back in the day. He ran straight to Old Providence West and did merkins and LBCs at every side street until Lancer. Some people just can’t move on. Also, thanks for waiting for me while I made a pit stop.
Hopper, Baracus, Beaker, Swiper, Agony, and 1 unnamed pax left before COT. Good to see you guys and thanks for failing at 2nd F.
JRR Tolkein and Turkey Leg ran the North Long John route. Putting in a solid 7.8 miles this morning. No sign of the #SpeedForNeed chairs though. Still disappointed they haven’t made an appearance at Donut Run #emojicryingface.
I’m pretty sure Semi Gloss has successfully killed Dunkin Donut’s business on Wednesday mornings. Most cars that pulled into the parking lot for some delicious coffee and donuts promptly exited the lot and will never be able to get the mental image of shirtless Semi in only a towel. #proudofyou
Tolkein tried to recruit a former F3’er after the run. Guy’s name is Fraggle. Even gave him a business card! But alas, Semi was standing there and I’m sure the guy was totally offended.
Tolkein with the closing prayer.
One Cone to Rule Them All!
After acknowledging each man’s willingness to volunteer for the journey a ragtag fellowship of 11 PAX left the Shire into the gloom on Lt. Dan’s maiden Q not quite knowing what awaited them.
First to the barren, hard-packed badlands of the Pineville Town Hall to prepare for their trek the PAX girded themselves with SSHx20, IWx20, Merkinsx20, and WMx10.
Next the path took them to the entrance of John D Hughes where the PAX, grouped together in like classes, sprinted to every other post to gather for 5 Merkins. Their journey then took them to race, what seemed an eternity, around the hard-pack while each man traded a turn at the Wall for 35 SUs/WJs.
Once the companions had completed their tasks it was then to the moist grassy plains of the Field of Doom! There still in their groups, they were informed of the peril that awaited.
Before them lay 3 lines of cones – the groups start at one end with a task and then each man would sprint to the next line performing a task, once done the next man would proceed forth, while the one ahead sprinted to the next line. Once all were gathered at the end they would go back to whence they came and then sprint past the lines in search of the One Cone! This cone imbued the winning group with the power to torture the weaker foes with an exercise of their choosing (though the Q in his wisdom capped the reps to 20).
Round 1: 5 burpees, sprint, 10 Merkins, sprint, 15 AS then back. Group punishment – 20 monkey humpers.
Round 2: 10 merkins, bear crawl, 10 LBCs, crab walk, 5 burpees then back. Group punishment – 20 crab humpers
Round 3: 60 seconds of 6″ Merkins, 10 CDD, and 10 Burbees. Group punishment – Cone-o-rama! (Gather all the cones along with the One Cone so their power can once again be safely contained)
Mosey back to the Shire with an Indian Run and much deserved rest.
Announcements:
– F3’s Speed for Need: Isabella Santos 5k – Saturday, September 30th – https://www.isabellasantosfoundation.org/annual-5k-for-kids-cancer/
– Madame Tussauds is Q’ing The Maul on Weds
– FNG Day, Tuesday, August 29th at Bagpipe- EH someone for it!
F3 – Strong Leaders are Made Here
After a few days in the semi-sunny Outer Banks, I returned to F3 with a Q at the semi-popular Fat Camp. This AO is designed to emphasize strenght & speed. The 5K pre-run provided the speed training. The rest of the morning featured strength.
Roaming COP
We took a lap around the school, stopping at each corner for one called exercise
20 Side-straddle hops
15 Imperial walkers
20 Mountain climbers
20 Plank jacks
100 Swings
At each of the four corners of the school, we called 20 swings
Corner 1 – Two-handed swings
Corner 2 – 10 right arm/10 left arm
Corner 3 – Alternating hands
Corner 4 – American swings
Corner 1 – Two-handed swings
100 swings!
Main event – Swing, ‘Merican & Burpee ladder
Round 1 – 3 swings, 2 ‘Mericans & 1 burpee
Round 2 – 6 swings, 4 ‘Mericans & 2 burpees
thru
Round 10 – 30 swings , 20 ‘Mericans & 10 burpees
Potato Skins
I left for the OBX last Thursday with running shoes in my suitcase. Well, the shoes didn’t get used. I did totally swim in some pretty fresh waves, but nothing Strava worthy. I saw the Bat Signal for a Q and figured the best way to get back in the groove was to lead. I was mostly right. I huffed and puffed through the pre-run and didn’t finish the ladder until after COT, but I did finish. Argonaut and Fire Hazard made the ladder look easy. Not-so-new anymore Cobbler put in 2 miles prior to the official start and after a brief departure came back to slay the ladder.
Some pretty awful nonsense went down in Charlottesville this week, including a woman who was mowed down in the street while protesting facism and white supremacy. It has weighed on me significantly. I can’t properly express how disgusted I am with the actions of those, albeit few; nonetheles emboldened and vocal minority. Maybe that’s ok. Actions do speak louder than words – and I’m proud to be a member of an organization that promotes action on and off the the AO.
First, F3 is open to ALL men. Moreover, it encourages men to participate in service projects and community leasdership. The Fort Mill Paradise outreach is a prime example of pushing past one’s comfort zone to reach underserved communities. In addition, the I’mPossible AO (at the CLT men’s Shelter), Alexander Youth Network AO and volunteer projects, Alexander Graham Middle School Bulldog mentorships, Project Sweet Tooth toy and school supply drives, plus Speed for Need are just a fraction of the work F3 men are doing to improve the community. Plus, many of the races we support fund worthy causes. While it’s good to take inventory of what we’ve done, let’s keep working, improving and sharing our love and leadership.
Announcements
Give to Get Expansion Campaign
I still need 1 runner for Ragnar Relay. Contact Wild Turkey for details/HC.
I’ll never be your Beast of Burden
A couple of weeks ago at Peak 51, Bullwinkle put the EH on YHC to venture across the county line to lead Union County’s newest workout, Conviction. So, YHC packed up and hit the road.
It was a mix of familiar faces and some new ones. Introductions done, disclaimer given, and off we moseyed to the bus parking lot.
THANG
Circle up:
- 20 Imperial Walkers IC
- 20 Low, slow squats IC
- 20 Windmill IC
- 20 Shoulder taps IC
Mosey over to the field next to the playground. YHC brought up the fact that there were no side-straddle hops in the COP. This factoid was acknowledged with some puzzlement. Time to rectify that with some ChumbaBurpees.
So, for the uninitiated, we play that musical treasure “Tubthumping” by Chumbawamba, and when the refrain of “I get knocked down …” hits, do a burpee. If you aren’t doing a burpee, you are doing side-straddle hops. It sounds amusing, until you actually do it.
Enough of that … time for the main course. Time to battle The Beast — 6 reps of 6 exercises at 6 stations. We started at the lone light pole near the playground and used the rest of the light poles along the perimeter as the stations, offering various run lengths in between 6-rep sets.
The exercises:
- Merkins
- LBCs
- Jump squats
- Mountain climbers
- Flutter
- Plank jacks
As we waited for the 6 to come in on each set, various bro-ga stretching was led. Planks, leg stretches, pigeon, etc.
Alright, back to ChumbaBurpee Field (naming-rights fee to be collected later) … there was a palpable sense of dread, but, fear not. No burpees, instead, we did the Sally plank challenge.
So, YHC called up “Flower” by Moby. Hold elbow plank … when you hear “bring Sally up” move to regular plank, then back down with “bring Sally down.”
Back to the bus lot … some quick lunge walks along the bus parking lines. When you get to the end of the line, do called Mary.
10 LBCs IC
10 Dolly IC
10 Heels to heaven IC
Mosey back to launch. Time called.
Count off, name-o-rama, COT.
–30–
M O L E S K I N E
While I joke about crossing the county line, Stallings Elementary is actually pretty close to my house, although the roadwork at Idlewild and 51 made me have to take the super-scenic route to get there.
I really liked the setup at the school, and it was a great group of PAX this morning. I hope everyone was sufficiently challenged by The Beast. It’s a good workout where it can be easily modified, or you can really push yourself with heartier runs in between stations. I know I was losing speed toward the end.
It was good to have Snooki join in — he’s a PAX from Greensboro who has relocated to Monroe, and is getting plugged in with the Union County crew.
The most mumblechatter came during the two musical interludes. I think it was Jabberwocky who said of the ChumbaBurpees “the worst part of that is the song will be stuck in my head the rest of the day.” You’re welcome.
Bullwinkle chimed in with the requisite Eminem diss of Moby during the Sally plank challenge, which was good. The great unanswered question after that: What was the point of the song? Who knows.
As far as the actual exercise goes, doing a plank challenge on wet grass is a bit of a challenge. I know I was slipping and sliding a bit, and at times, my plank was more of a jacked up hold of a Carolina dry dock.
So, there was a connection point of all of these exercises: A couple of weeks ago, while I was at the beach, I made the decision to post with a group in Murrells Inlet — Blackbeard’s Revenge — and I am so glad I did. It was good to keep taking that #DRP, and to not lose any fitness ground during a week where it is super easy to just coast through. So, in tribute, all of the exercises were done at some point during those three days.
If you travel for work or for fun, it’s worth it to post to a workout if one is nearby. It’s fun to get after it with some new guys, and, as I said both in person this morning, and on Twitter — when you post in a completely new area, you get an idea of the power and reach of this crazy F3 thing, because it feels like home.
Anyway, it was an honor to lead this morning. Chime in below with any comments. Keep up the good work, and I’ll be back sooner rather than later! Aye!
Dearth Valley
10 headed out for a Wednesday morning adventure into the hillz of Raintree, with the Q not too far behind.
THANG:
Mosey a bit
Triple Nickel(back) on Rising Meadow – Jump Squats and Merkins
Two sprints to the top with burpees
Mary to recover
Mosey back
Strawberry Suicides w/ some exercises
Sprint to the end with 5 burpees
Mosey back to school
1 lap to get 3 miles for Spackler #promisekeeper
Mary with failed millennial postmodern do-whatever-you-feel-like call at the end by Dollywood
SKIN:
Good to be back in the Q saddle – it has been a long time. I have gotten slower and the DV pax have gotten younger and faster. Thanks for letting me lead from the back today.
Smokey’s hat is disgusting.
Some confusion on the Rising Meadow trip-nick. I thought it was 5 exercises and 3 trips, but it is supposed to be 5 trips. We hit two more trips up to make it right.
Fireman Ed sometimes goes to Planet Fitness at 3:30AM so he can go back home and sleep. If you read anything about strange people at the gym at 3:30, he’s your man. You do have to respect a man who will wear a tank top to a nice restaurant though . . . not that I’ve ever seen Ed do that (thank goodness), but I wouldn’t be surprised.
Doing exercises in the middle of the road at an intersection is not the greatest idea. Be careful guys. We’ll end up in the Raintree newsletter again soon. #shadowninjas.
Smokey’s hat is really disgusting.
Spackler likes to name drop. He was talking about the high-roller cougars at the jazz Barre class that he attends instead of F3. Something about a BOGO Groupon for the Tiger Woods Thanksgiving special. I noticed that he was wearing a friendship bracelet that said “Sweet Baboo” on it, so I’m really not sure what he’s getting himself into these days. I think Buttermaker is also involved with this. I heard they had matching engraved Zippos too. Somebody intervene.
No sight of Chelms. I think he fell asleep in the tub listening to his new Robert D. Raiford box set last night. Hey Big Man, let me hold a dollar.
Lots of young soccer players down in the Valley these days. They like to run when I walk and talk when I gasp for air. Wonder how they feel about Matchbox 20. Just curious.
Chin Music is a super nice guy. He even looks good bald. I called him Skin Music, and he just smiled and laughed. He has that Header nice-guy thing going. I bet if he invited you to a cookout and then showed up with Bubba Burgers, you wouldn’t even be mad.
Gotta run – going segment hunting on the Devils Turn apartment loop.
Pro Tip: Don’t ever pour Capri Sun into a clear glass.
Horsehead