16 PAX came out for a return from vacation workout that included an opportunity to demonstrate athletic ability on field while playing Ultimate Merkin Frisbee. As expected many of the PAX prove that beyond working out, very little athletic ability exists.
Warmup (Cadence Counting Progressively getting worse by YHC):
Thang:
Streetlight Shuttles (Terrain: concrete)
Ultimate Merkin Frisbee (Terrain: wet flat grass)
Moleskin:
Announcements:
5 of Area 51’s finest respects (and 17 other guys) showed up to Centurion on Friday to fit 60 minutes of pain into a 45 minute workout. The dripping mess, also known as a Ball of Man, at the end of the workout was testament to their success.
Thang
Moleskin
Someone wondered if Tony Horton had stepped in to Q when we were doing the arm circles. Admittedly, P90X is the first thing YHC did when he got off the couch about 3 years ago and, while it is cheesy, it is still a damn fine workout for guys who haven’t found F3 yet. While the Plyometrics DVD still gives me nightmares (Double Airborne Heisman at the next COP?), those shoulder warmup circles are still one of my favorites and seemed appropriate for the wheel barrows on tap this morning.
Teamwork / divide and conquer was the plan for the day. In this case it was about anticipating a big crowd at Centurion which is the standard as of late, but spending the whole workout in teams of 2 made for some great fellowship as well. Wheel barrow up a turning flight of steps definitely took a little practice to get used to. More than one smacked a shoulder, rib or hip in the corners but everyone had it together by the 4th trip. Some dismay at being separated from our newfound friends so soon after the wheel barrows. There was also some discussion as to what base was reached with our partners during that first round of wheel barrows before we broke up, but that got uncomfortable pretty quickly and was thankfully forgotten (until now).
Checkpoint was the first to complain at the sudden split from his first partner, but he quickly forgot him (what was his name again?) when he partnered with the speedy Lorax to crush everyone in the partner work by the stadium. They were so far ahead in fact that they missed 30% of the instructions on round 2 (“do the same thing as before”) and ran an extra lap of the stairs. Having to run back the way you came after meeting your partner made sure the faster guys got to run a little more. This helped keep the teams together but had the added benefit of discouraging any slacking off which would result in your partner having to pick up your slack. In every day life, I run into plenty of people who are willing to let me pick up their slack. At Centurion (and in my experience in F3 as a whole), there is none of that. Each and every man was seen pushing himself to his limit, and then pushing beyond that limit (along with some mumblechatter) when subsequent rounds were called, to make sure he carried as much of the burden as he possibly could.
Bout Time, Rachel, Checkpoint, Lorax and Brilleaux were regularly out front and calling Mary or Plank-o-rama until YHC could arrive to take back over (thanks, guys). Too many other strong efforts out there (and too much weekend fog clouding YHC’s brain) to name them all. Also typical of Centurion, we had a mean collection of Respects all tearing it up. If full-contact basketball with a height cap of 6’2″ was a thing, these guys would make an intimidating team. Can’t really think of anywhere else a team of 5 makes sense. Still, impressive stuff.
Udder, although he did not show up, got his Site Q points reaching out to me the night before and asking me to remind the PAX to bring reflective gear and lighting if we were going to be off-campus on busy streets. YHC let him know we would only leave campus briefly and would stick to the sidewalk (most of us) on our way there and back. Definitely appreciate him reaching out and think it sets a great example for what us as Site Qs and Qs need to be doing. We know from the disclaimer that we are not officially responsible for the safety of those at our workouts. However, if you are the leader of a workout or a site at which an accident occurs that may have been prevented by a simple Tweet or Slack message, I can guarantee that you are going to at least feel somewhat responsible. No one wants that. If people decide not to pay attention or to listen, that’s on them, but please remember to take that minute to send out a reminder if your weinke calls for it.
Announcements
7 men arrived on time to #DMZ.
The Thang:
Warmup run to Carmel Prez Parking Lot
Warmup: SSH, Squats, Mtn. Climbers
Mosey to Benches
Partner 1: Run .25 (x3)
Partner 2: Jump Squats (x2); Wall Sits
Partner 1: Run .25 (x3)
Partner: HandRelease Merkins, Bentarm planks
Mosey to Playground
10 “toes to bar” while Partner holds boat
Mosey to Benches
COM: LBC (x25), Dolly (x25), WWII Situps (x15), Holes-To-Heaven (x15), Boone-LBC (x20), 30 sec Boat
Mosey to Parking Lot
100 yd sprints (x8)
Way Home: Catch-Me-If-You-Can-Burpee
Moleskin:
15 PAX enjoyed the Sweet Celebration of the 4th Anniversary of what has come to be known as The Outland! What better ingredients for a kickin’ party than a Lot of Heat, Humidity and Sweat! LET’S GET THIS PARTY STARTED!
Pre-Thang
4 & 5 Miler Pre-Runs – Madison, GJ, EE, Shake’N’Bake, Stacks (on Wheels)
** Disclaimer Clearly Given **
HairBand Half Miler Mosey around Hill to Bus Lot including forwards, backwards, Karaoke R/L, Shuffle R/L, High Knees, Butt Kickers, LSS while 6 catches up
COP
25 x SSH IC
10 x Burpees OYO
25 x SSH IC
10 x Burpees OYO
10 x IW IC
Single Bus Cheese Weave Run & Back (1 bus in lot, had to use it!)
25 x SSH IC
10 x Burpees OYO
10 x Slow Windmill IC
25 x SSH IC
10 x Burpees OYO
The Main Event
Indian Run to Elementary School Playground
Along the way PC @ 1st Elementary School Wall w/ 50 AP
Lunge Walk entire length of chain linked fence
At Playground
1 Set Includes:
5 x Pull-Ups
10 x Merkins
20 x LBC’s
Repeato x 3
Run Full Lap around track
Repeat Sets x 3
Start Mosey back to Middle School
Lunge Walk Length of Fence
1 min Water Break
Stop by wall for PC w/ AP x 50
Mosey to MS Parking Lot Island Starting Line
4 cones approx 20 yards apart
Start at Island, run to cone #1
@ Cone, perform 5 x BombJacks, 5 x Burpees, 20 x Flutter (each leg one)
Backwards Run to island
Repeat for Cones 3, 4 & 5
5 Minutes of Mary
PAX Call!
Can’t remember all, but included
20 x Back Scratchers IC (CT Favorite)
20 x LBC IC
20 x Roselita’s (en espanole)
20 x Freddy Mercury
25 x SSH IC
10 x Burpees OYO
DONE!
MOLESKIN:
4 Years Ago A Few Good Men ventured from the inner loop of I-485 and traveled South-Easterly for what seemed like thousands of miles looking for a site suitable to begin a F3 Expansion site capable of transforming the lives of hundreds of Men. Tired and Exhausted from the Journey, Counter Top and Zip-A-Dee ended up settling on a plot more suitable for a landfill that actually includes a County Dump on site. Nice Job Guys! Fast Forward 4 years and the Men of UC still seem to enjoy the land of the Misfit PAX and continue the rich tradition of the planted shovel flag, the sweat fest of the workout in Sun, Rain, Snow and Fog, and the land that has transformed hundreds of men into better leaders, better fathers, better friends and just better Men!! Aye!
I think HH is probably the closest to the original group today followed by YHC by a few weeks. Some talk and “Fake Hype” by Madison of a possible showing by the Founding Father CT, but all for not. Madison was feelin the Pre-Run today and kept the pace brisk!
Great to see Happy back in Action after a new job has kept him away for a few months! Drop Thrill as well! DT has moved South of the Boarder but still made it for the AO-iversary! And Great to see you and Bullwinkle trucking through the entire workouts! Injuries happen so it is great to see you overcoming them brother! Shake’N’Bake has released the inner-runner and has lost nearly 40 lbs since beginning F3! True Inspirational Beast transforming right before our eyes #Motivation. GJ was Loud…. again! HH continued his traditional Refusal of 90% of the workout but did not get injured which is key!
Shepherd is getting older (Respect), and I think along with that we need to give him a little leeway for total reps counted vs total reps completed!! Lumberjack is super tall and has to work harder to reach the ground! Arsenal and EHarmony have been knocking out these workouts and putting in work! Dr. Rhythm has excellent form and brought his FNG 2.0 today to one day become a F3 Ninja-Warrior! It is great when we have a bunch of kids (2.0’s) out working with the men! Hey one day they will be the ones changing our diapers!
Announcements:
Shout Out Anything I missed!
Great Take out by DT!
I am always Grateful for the Men around me that help make me better. You are many of those men!
Double E
It was the perfect balmy morning for some broga! 9 PAX joined in for some solid stretching. Ready Mix joined us for the first time and was unprepared, not having his own mat. Good thing Swiss Miss was there. As you all know, Swiss Miss is an avid garage saler. “Early bird gets the worm” he was once quoted as saying. And he scored not too long ago with the purchase of a solid yoga mat for “like $2.00” or so he says. We couldn’t figure out if he purchased it or just swiped it out of someone’s open garage. Either way, Ready Mix was grateful.
THE THANG:
Knees up and Windshield 5 – 6 times back and forth
Prayer twist – left elbow on right knee
Back to runner’s lunge
Up to Warrior 1 – Warrior 2 – Peaceful Warrior – Warrior 2
Turn to face side of mat and forward fold
Move hands to right ankle and hold for 5 breaths
Move hands to left ankle and hold for 5 breaths
Back to center
Warrior 2 – Warrior 1 – back to Mountain Pose
Sun Salutations – 2X OYO MEET IN PLANK
Prayer twist – left elbow on right knee
Back to runner’s lunge
Up to Warrior 1 – Warrior 2 – Peaceful Warrior – Warrior 2
Turn to face side of mat and forward fold
Move hands to right ankle and hold for 5 breaths
Move hands to left ankle and hold for 5 breaths
Back to center
Warrior 2 – Warrior 1 – back to Mountain Pose
Sun Salutations – 2X OYO MEET IN MOUNTAIN POSE
Right ankle on left knee for 5 – 6 breaths
Left ankle on right knee for 5 – 6 breaths
Sit on floor with legs extended straight out in front.
Bend knees but bring the soles of feet together
Use elbows to push knees toward ground for 5 – 6 breaths
Right foot out left foot to right knee for 5 -6 breaths
Flapjack for 5 – 6 breaths
Walk fingers RIGHT.
Walk fingers LEFT.
On a relatively cool July morning, 14 PAX (including a FNG) joined YHC to see if he actually had running shoes. After the approved Area 51 disclaimer, a short mosey, and then a lap around the track and it was time for:
COP:
SSH x 15, 5 Merkins OYO, IW x 15, 5 Diamond Merkins OYO, LSS x 15, 5 Merkins OYO, Flutter x20, 5 Diamond Merkins OYO, LBC x 20
THE THANG:
Mosey to the main playground and partner up, size doesn’t matter, speed may: Each partner perform 7 pull ups, run around school in opposite directions and when you meet do 10 hand slap merkins, return to the playground. Two rounds,perform mary waiting on 6.
While at the playground grab some bench space or a playground bar for derkins x 15, Dips x 15, split leg squats x 10 each leg all on Q count.
Mosey to other side of the school by stumps. Partner up, each perform 15 dips, run around the school in opposite directions and when you meet up, 5 burpees. Two rounds, perform mary waiting on 6.
At the stumps, step ups 10 each leg OYO, split leg squats x 10 each leg on Q count, 15 x derkins OYO.
Mosey to the playground and combine the two, with 1 round each of pull ups/hand slap merkins and dips and burpees. Finish at the playground perform mary waiting on the 6.
While at the playground, 10 pull ups and run around the far traffic island in the parking lot. 2 rounds.
Then back to launch point for mary led by Lobsta Roll, Madison and Drive By.
ANNOUNCEMENTS:
BRR in September.
Anvil and DMZ converging Wednsday at Calvary. Hops is speaking after the workout. You don’t want to miss it even if you attend another site, take the short drive over to Calvary it will be worth it.
Union County 2nd F 7:30pm on Thursday at Hickory Tavern in Wesley Chapel. Here is the address: 6400 Monroe-Weddington Rd, Wesley Chapel, NC 28104
MOLESKIN:
Welcome to FNG Litter Box who did a great job at his first work. He has lost 40 lbs recently (awesome!) and his brother-in-law, Orange Whip, was lobbying hard for a kindler, gentler, name but none of the PAX would have it. Pop Tart seemed confused at the beginning of the work out when YHC had his gloves, prompting a question about running shoes. I think he had the answers by the end of the workout. Thank you Madison for the take out and as always appreciate the opportunity to lead.
UC Supports Heathers Hero’s with Speed For Need in the Susan G. Komen Race
When: October 7Th 2017
Why: Because whether we like it or not Cancer has impacted us all in one way or another and we have an amazing opportunity to push 4 chariots with Breast Cancer Patients/survivors that can not run or walk the race on their own. In addition, we will raise money to help find a cure for a terrible disease that affects 1 out of every 8 women. Please read Heathers note below and follow the link to join Heathers hero’s.
Special note: Please email your shirt size to Madison F3Unioncosfn@gmail.com
Sign up for the Race- Click here to visit my personal page. Sign up under Join MY team, third the way down the page in the middle.
Speed for Need- w.f3speedforneed.com
From Heather:
Dear Friends,
I hope you will consider joining me for the Race for the Cure on October 7th. You can: Run. Walk. Wobble. Cheer. Whatever your fancy!
By the time I run the Race, I will have survived two years. It’s a big milestone. Statistically, surviving two years means cancer is much less likely to recur. Please celebrate this blessing with me as one of Heather’s Heroes.
As a veterinarian, I meet people every day who tell me their cancer story. Sometimes the stories are inspirational. Sometimes they are discouraging stories of loss — like a Mom who lost her battle one month before her five year survival mark.
I am a survivor. I am not taking this milestone for granted. I am grateful for every day God gives me. I am grateful for your friendship and support.
Please support cancer research so there will be more stories of inspiration, and less of loss. You can make a tax deductible donation online by clicking the button above my fundraising thermometer.
One more thing. I will be running every day from now until the Race, inspired by #outruncancer, www.wbur.org/onlyagame/2017/06/16/outruncancer-running-streak. Someday I may not be able to run. But today is not that day.
Finally, a special shout out to F3 Union County who will come alongside me with Speed4Need (www.f3speedforneed.com).
There will a lot to celebrate October 7th. Join me as one of my Heroes.
With love. Heather
Click here to visit my personal page. http://www.info-komen.org/site/TR?px=20373563&pg=personal&fr_id=6906
Click here to view the team page for Heather’s Heroes http://www.info-komen.org/site/TR?team_id=387532&pg=team&fr_id=6906
I had the idea of running figure eights around the buildings across the street (19 of them total). The idea was partner work so eight would be perfect for the plan, but only 7 showed up. All is well, we made it work.
After a decent Disclaimer, here’s what we did:
Mosey over to fountain in medical complex (circle up)
Partner Up (I jumped in with FNG Mascot and Pony)
Mosey down left side (10 buildings)
Mary while we wait for 6
Reverse the way we came (10 buildings, figure 8s)
Mary – Wait for 6
Bear Crawl Ring of Fire (Bear crawl once around fountain)
Same Partner – Different direction(s)
Mary – wait for 6
Same partner
A little time remaining…
Mosey out to center two buildings. Split first two, circle Elavation Church, split two buildings, AYG back to fountain.
Audible, roadblock due to Y Mini Tri…10 merkins OYO, then mosey to a brick wall (thanks Bucky for the idea). Peoples chair, shoulder press IC, raise left leg (YHC struggled here) shoulder press, raise right leg, shoulder press.
All you got back to Fountain. Mary called by the team. Mosey back to Chic fil a – Time
Moleskin:
Announcements:
– Fredo
16 pax met in the parking lot of Vine American Kitchen for this week’s edition of Stonehenge. It turns out Frasier was just waiting for the clown car to a Free Range run up Crowder’s Mountain. He chose poorly.
After a disclaimer (including an assist from the Madame), we were off. Cross Johnston Road to the Ballantyne Lodge and oval up in the parking lot for COP:
The Thang:
Mosey over to the fountain in front of the Lodge and partner up by speed. This is when YHC noticed that Frasier was not among the pax. After figuring out he didn’t get dropped, we proceeded with the instructions. P1 runs around the fountain while P2 performs called exercise. When P1 returns, flapjack.
Mosey across Ballantyne Commons and plank it up at the corner. Run to the fountain, stopping at every streetlight for 5 merkins. At the fountain, find your partner and repeat the sets from above. Mosey to the far side of the median in the parking lot, stopping at every streetlight for 5 jump squats. Mosey across Johnston Road and head through the parking garage and down the hill into the still, stale air of the basement of the parking garage. Grab some wall for Peoples’ Chair. Arms out in front. 30 air presses IC, hold it. Recover, then go Balls to the Wall and hold it. Recover, then run up the other hill and head to Costigan Park.
Head around the park, bear crawling the first side, lunging the second side, crab walking the third side, and broad jump the fourth side. Then, grab your partner and repeat the same sets from above. Some partners decided to use one path to exit and another to enter, so the Q had to remind them to use the same sidewalk both times. #cheaters
Mosey back to the start and plank it up 6″. Sprint to the far side. Belly start for another sprint, then circle up.
Mary:
Thanks to Nard Dog for the take-out in COT.
Moleskine:
Announcements:
After a few weeks of shenanigans at Horsey, its time to get back to some meat and ‘taters style running up and down hills. There will be no sandbags. There will be no dark haunted trails. A headlamp may be recommended, but not required. There will be hills and the Triple Lindy Challenge.
The Triple Lindy Challenge:
According to the Google this will suck balls. Google also says 2 rounds including the run in/out to parking lot would get you somewhere around 7.25 miles and 18 nasty little climbs, plus a few extra climbs around the mountain view loop.
It will be You vs. You vs. that guy just ahead who you should be trying to track down and pass (as long as that guy isn’t Chester, then I suggest hanging far back. But, whatever you’re into.)
Modify if needed, but be at the flagpole for the Pledge of Allegiance at 6:10 AM. Don’t be early and don’t be late.
Any FNG’s tomorrow might get named Rodney.
SYITG
-Alf