6 men decided to get stronger this morning by showing up at Area 51. The clock read 0700, and with no shovel flag in sight, we started moving. Here’s what we did:
Mosey down to lower parking lot and back up to front of school for the burpee ladder COP:
Mosey to side of school by the dumpster and plank up while instructions are given:
Walk/Bring down the heart rate just around the corner to the wall:
We Done! Total Burpee Count: 100
Naked Moleskinny:
Thank you Abacus for the invite to lead at Area 51. I’ve hit the workout a couple of times, but this was my first Q here…well on Saturdays that is. Solid core group of guys. Kotters to Beaver for getting back into the bootcamps after all the running he’s been doing. O’Tannenbaum was crushing it all morning even though he complained after every burpee. Hey, you did 100 total today. Be proud. Huggie and Beaver started to get a little quiet about half way through but they kept grinding. Great work. The Iron Sheik never gave up. Dude just kept going. Even on all the burpees. Awesome job! Absolute pleasure leading this morning, men. Thank you.
Announcements:
Fight Club is not for everyone. Fight Club is different. Fight Club is back!
What is Fight Club? Pax who post to Fight Club can expect boxing drills including glove/pad work, heavy bag, jump rope, running, kettlbells (swings & Mary), core work and light sparring. PAX cycle through rounds It’s everything you need to train like a warrior.
When is Fight Club? Due to the weather, Fight Club is hoted in warm weather months – May – Oct
Where is Fight Club? Fight Club is based out of Elon Park Elementary. The school has room for boxing drills and a Gaga Pit that can be used for sparring.
Why Fight Club? Boxing training provides high intensity interval training that burns calories fast. Plus, it gives runners’ legs a break and meathead get to use those arms they’ve been building. Plus, partner work builds 2nd F.
This week 10 men showed up to and we hope they come back.
Stations:
P1 – Jump rope
P2 – Kettlebell
P3&4 Gloves/pads
P4/5 Gloves/pads
P6/7 Gloves pads
P8/9 Gloves pads
P10 Heavy bag
2 Cycles
Core Meltdown:
Crunch x 20
Toe-tap crunch x 20
LBC x 20
Pistol crunch R/L x 20
Side crunch R/L x 20
Chippy cross x 20
16 Pax showed up for a some hills and some switch !
The Thang
COP
10 SSH IC
10 Merkins IC
10 Mountain Climbers IC
10 Peter Parker
Mosey to Murderhorn Park on top of the hill
On the way 10 burpees
3 groups – Each station 1 minute . Each one does a station 3 times
Station1 – Pullsups and Merkins
Station2 – Burpees and
Station 3 – situps and Step ups
Flutter 10IC and the
Dolly 10IC (But with your hands straight up)
Repeat above with 2 min change and then again 3 min
Get to the base of the murderhorn – Thats right ! – Run the whole distance and make your record.
At the end of Murderhorn,
went to the neighborhood partnered up and ran either side of the loop – when you meet your partner 10 partner merkins. Meet your partner 3 times
Back to Base
Moleskin
The pax did a good job today. Got some advice and all good stuff .
I wanted to do a timed workout where you do all you got in a minute. Something about you vs yourself. Find that inner resolve and push.
The pax got a kick out of me calling SWITCH when asking all to move to the next station.
Also the murderhorn did get pax trying to catch their breath.
Appreciate the compliments of Frehleys Comet of a good workout midway through and I sincerely appreciate brother. One thing I can always improve on is taking compliments and accepting them.
Toolbag showed a good effort, missed you buddy or I happen to post where you posting elsewhere, hope to make him a runner soon.
Outback came to give it all despite spraining his knee at flag football. Take care brother and all the best for the Savage Race
Shoutout to Luigi for helping keep the six as I my cosite Q could not make it out in the gloom.
At the loop doing the partner merkins I know we had some mumblechatter but hey we finished on time. Also Kaboos showed some great effort , I know I pushed him on that one.
Thanks to Squid for taking us out
Also try to keep stretching before and after workouts , to avoid all those tight muscles. Also help avoid injuries. I always want to incorporate a stretch after workouts but fail to schedule time.
As always appreciate the leadership opportunity.
Announcements:
Savage Race (Pop Tart, Outback may have an open spot)
Fight Club was on today (sorry for the late backblast!)
No Convergence Saturday
Fundraising Opportunity – Tolkien starting F3 Speed for Need Initiative, please read this backblast which explains further:
http://f3nation.com/2017/05/12/speedforneed/
12 PAX started their Friday off on the right hoof foot for this week’s installment of Mountain Goat. We kicked things off with a mosey to the end of Strawberry Lane, switched to dynamic stretching, and then embarked on our journey through Bevington. We alternated between periods of hard running and recovery for the majority of the workout, working our way to Rea, 51, and back to Strawberry. The finale consisted of 3 x 200M AYG with equidistant recovery.
14 men at Kevlar this morning slowly sharpening iron.
THE THANG
Run to track next to launch and run lap then circle up
Warm up exercises.
20 SSH
20 Mtn. Climbers
20 Merkins
10 Burpees OYO
1-Run to Reid Hall
o Wide arm Merkins bottom of hill
o Jump Squats at top of hill
2-Run to Church Parking Lot
o Round 1-3
3-Run back to track at school with partners
o Partner 1 – tire curls
o Partner 2 – sprint field
o Partner 1 – raise tire run
o Partner 2 – flutters
o Partner 1 – ye olde tire carnival game
o Partner 2 – LBCs
Mary – Puddin’
COT
YE OLDE MOLESKINE
When I showed up in the parking lot this morning before I could say good morning to Bulldog he asked where Spackler was because he was supposed to Q. I replied that I had Q and Spackler was probably in a gutter after his usual Thursday night bender. Bulldog told me the workout better be hard because he took the time to wake and up and get there. No pressure! I thought about just having the PAX do 10 counts for 45 minutes to annoy Bulldog but I decided instead to try and make the workout relatively hard.
There were a lot of complaints during the Reid Hall 11s. To be quite honest I don’t think I got past 9s (modify when necessary) but I know Orange Whip, Turkey Leg, Harley, Floor Slapper, Rhapsody and Bulldog finished or came really close. Really good effort from that group!
The PAX was confused by the church hand slap partner exercises but I don’t really care, it was a total time kill and I would do it over again. Rhapsody had to educate me on proper hand slap protocol. I have already reached out to Tiger Rag about having him post a YouTube video on the F3 channel for the PAX’s edification.
The tire exercises were fun but really not that challenging, It did look like Bulldog enjoyed watching a bunch of sweaty old men chase tires.
I appreciate Fault Line and Orange Whip allowing me to lead this fantastic group of men!
Announcements: Compass on Friday mornings ChikFilA – Chicken and Jesus with Bulldog / Convergence for Kevlar and Joust on June 19th / Kevlar needs more Q’s
10 Pax made it out this am. Apologies to 51 Counts….pretty sure I’m going to get audited.
Thangalang
Run up Rea to HT
COP
7 IW – CAD
15 Merkin – CAD
Mosey over to colony then to – Summerhill Ridge Road – Long one
Partner up – Run down to the respective ends of the street and back – Partner Derkins – 20 X 3
7’s on Stonecroft Park Drive
Mosey back through Stonecroft to Launch – Stopping for Mary,
hit the launch then do catch me if you can.
Mary
FIN
Sorry for the delay boys – Been a busy week.
I read through all of the backblast’s and didn’t see any mention of this side of Stonecroft. Apparently we needed to be quiet due to the fact that they had fancy houses. Good running by all, was great to see everyone really pushing to get better. BRR/Marathons/ETC/RAces are in season so we will be doing miles a large amount of the workouts. 3.5 ish today. Good stuff.
Puddin – Thanks for the take out and I tried to Embark as much as a I could yesterday.
out.
YHC rolled up on Centurion this balmy morning to find escargot waiting patiently to post. He regaled paper jam and I of his attempt last week to post and then pj and I took off for a Centurion mile warmup. Paper Jam is turning into a runner. Love it
We returned to find the pax eagerly awaiting their instructions. One site FNG and a short disclaimer later we commence.
Something #unsavory 10 mins of 10 burpees every minute.
6 rounds and loads of gnashing of teeth and groaning we cut it short and mosey around football field out to Walsh up to Little for The Thang.
The Thang
Part 1
10 Hand release Merkins every street light. AYG from light to light. Coincidentally there are 10 street lamps. GO!
Leaders caught a few seconds of rest before YHC got in, arms dragging on the ground.
On your 6 and let’s do some Mary. IC H2H x15, Freddy x15, The Flutter x15.
Recover and mosey to Carmel/51
Part 2
10 Jump Squats every street lamp. AYG lamp 2 lamp.
Leaders circled up in Walgreens p-lot with a reverse plank greeting the 6, everyone in and a 10 count from PJ we get on our 6.
LBC x15, Dolly x15, Rosie x15
Recover mosey to the Tartarus.
Part 3
5 Burpees every landing/straight-away all the way to the top
Everyone on the wall for some PC. Drop it 6″, Arm Raises x15
Sprint to otherside of the deck and back
Grab some wall, drop it 6″, Lion Kings x15 (hops special request)
Sprint to middle of deck and back
Mosey back to the start.
In-Office Moleskin:
Strong group of Pax out there this morning. Kotters to Escargot. He’s had his trials with injuries. Damn glad to see you out in the gloom again. Last week your absence made itself know when you told PJ and I you set your alarm and headed to Centurion at 5:50. LIFO award if you hadn’t turned around to go home. Great work out there brother. I know this was a shocker to come back to, but we’ve come to expect nothing less from Centurion WODS. Spitz, aka Scarface, aka Pretty Woman is today’s unofficial BA. We had to help him with his Hand release merkin form, but after he was flying. Swiper lost his arms on Part 1, much like everyone else did after 60 burpees. Glad no one bashed their face under the failing appendages. Speaking of failing appendages, 7 Respects out there today. A comment made, “This AO has the best [strongest], group of Respects around” I can attest to that as Marconi was spanking us all on the Tartarus Burpee Challenge. Thanks to all the PAX for entertaining my twisted mind. It is always a pleasure to lead you. Next time we’ll do the actual workout which consisted of 100/200/200/100 (burpees/merkins/squats/burpees) #gauntlet #eqaulizer #repshurt #thetaperisnotarealthing #stupidisasstupiddoes
Swiper took us out strong. Thanks brother
Announcements:
Speed for Need: Tolkien is organizing a clt division of this non profit. Check it out. Looks amazing and a combo of all 3 F’s.
Speed for Need
Memorial Day Convergence #1
RockZero: 5/27: 7am
Memorial Day Convergence #2
Basecamp: 5/29: 5:30??? inquire with Basecamp for time
Memorial Day Convergence #3
The Nation led by Lil Mike 5K and go extra mile
Chelms is collecting change for his chicklet problem – JK I think he said it’s to help support someone (needs verification)
3rd F – The Stand at panera Carmel/51 post Centurion 6:30-7:30
CALLING ALL MEN IN F3NATION: PLEASE take just a few minutes to read about this new and exciting charitable initiative, watch the video link, consider making a donation to fund the charity, and seeing how your region can get involved and IMPACT our communities.
“When I became a part of F3, I gained so much more than just fitness. F3 gave a me community, a place to belong. It has been a tremendous honor to share in bringing others into F3Nation and support them on their journey. I love seeing people bring friends and family into our community – especially fathers bringing sons (and other way around!).Most of you know my son has Muscular Dystrophy. His condition means he will never run hills, do burpees or participate in an F3 CSAUP event at 5:30AM. But I know that he and kids like him everywhere long to be part of something bigger than themselves. SPEED-FOR-NEED provides that opportunity. Pushing Owen (or anyone) during a race and letting them feel the support from fellow runners and cheering crowds is exactly what F3 is designed to promote – connecting people, having an IMPACT in our community.My interest in this project is personal. But I know the men of F3 will step up and impact this community which needs our support.” – F3 Nation (Metro) “Nash”
No fancy marketing. Simply put, SPEED-FOR-NEED is about HELPING KIDS WITH DISABILITIES and GROWING F3NATION. It’s about making our biggest fans, the sideline supporters who may have never set foot on the playing field, the STAR ATHLETE. It’s about lifting up humankind’s single greatest Earthly asset, OUR CHILDREN, so they can be filled with DIGNITY and PRIDE. It’s about changing the objective of our race from winning to helping someone else edge us out at the finish line, as we BOTH CELEBRATE VICTORY, every…Single…TIME. It’s about the men of F3Nation commissioning our hearts into ACTION, and practicing the three words we speak of so often: FITNESS FELLOWSHIP FAITH, and seeing an infectious gravitation by other men to be part of the F3Nation brotherhood as the byproduct. THIS is what SPEED-FOR-NEED is all about… Will you support us? CLICK TO DONATE
The MISSION of SPEED-FOR-NEED is to mobilize High Impact Men in F3Nation in responsibly pushing children with disabilities in specialized racing chairs to create an experience impossible by themselves due to their physical limitations. In doing so, SPEED-FOR-NEED exists for the enjoyment of the athlete-rider and their loved ones, to raise awareness and financial support for local charities and our partner Ainsley’s Angels of America, and to increase the visibility of F3Nation for the purpose of invigorating all men in the community, and sparking a call to action.
So, following in the footsteps of Team Hoyt and our partner Ainsley’s Angels of America , the men of F3Nation will be pushing kids with disabilities in racing chairs… really, really FAST ones, and we couldn’t be more excited! Speaking of racing chairs, after months of planning and hard work, we’ve gone ahead and pre-ordered 2 chairs to get SPEED-FOR-NEED up and running and we hope to be pushing kids at our first race near the end of June. These chairs are ridiculously cool looking, will be outfitted F3 style, and highly visible at racing events to thousands of people in the community and men who are waiting to be EH’d by YOU. All of the finer details of SPEED-FOR-NEED, from signing liability waivers, to proper training, to race swag, to safety protocols have been considered and we will elaborate on those in a far more detailed post in the near future.
WE NEED YOUR SUPPORT!
We need your prayers, marketing, help identifying riders, involvement, and FINANCIAL SUPPORT to accomplish the mission of SPEED-FOR-NEED ! Thanks to several early charitable donations, as well as a generous grant from The F3 Foundation, SPEED-FOR-NEED has got a solid start in fundraising, but we still need your financial support. Each Team Hoyt Blade 2 Racing Chair (fully equipped and ‘souped up’ F3 style) will cost roughly $5,000 and we are aiming to buy several to serve as many kids as possible. Be assured 100% of the money raised in this marketing campaign will be used solely by SPEED-FOR-NEED to purchase racing chairs and accessories, fund operations (i.e. rider race entry fees, finisher medals, Mudgear shirts, etc), support the charities SPEED-FOR-NEED supports at each race, and a portion will be going to our non-profit partner Ainsley’s Angels of America to help accomplish their mission. All donations will flow through Ainsley’s Angels of America and the F3 Foundation and managed by a 501(c)(3) non-profit, and your donation is tax-deductible (you will receive a charitable contribution letter).
We hope that after reading this preblast, watching the video, and visualizing the tremendous opportunity SPEED-FOR-NEED presents for children with disabilities and the growth of F3Nation, you will choose to be a part of SPEED-FOR-NEED in some way, shape, or form, and and make a donation CROWDRISE DONATION LINK . It takes a village to raise a child. Will each of us in F3Nation be that village and each of us donate something to get make the impossible possible for these children?
And if SPEED-FOR-NEED isn’t something you have a passion for, or stirs your heart like it has done to ours, we understand. But we do hope that by reading this, you are inspired to seek out, support, and lead another worthy cause that accomplishes the mission of F3 ‘for the invigoration of male community leadership’. Please reach out to us on Twitter: @JRRTolkienF3 or @F3Nash with any questions or if you would like to help in any other way. Thank you very much for your consideration.
With Appreciation and God Bless,
The Future Athlete-Riders of SPEED-FOR-NEED, F3Nation, Ainsley’s Angels of America, JRR Tolkien and Nash
SPEED-FOR-NEED Sample Race Schedule (we want to be pushing EVERY RACE WEEKEND!)
JAN Joe Davis Run 5K / 10K for Addiction Recovery (Fort Mill, SC – F3 The Fort)
FEB <YOUR RACE, YOUR RIDER, YOUR CAUSE, YOUR F3 REGION!!!>
MAR Run Jen Run 5k to end Breast Cancer (Charlotte, NC – A51 / SOB)
APR Community Foundation Run 5K (Gastonia, NC – F3 Gastonia)
APR Richard Sheltra Memorial 10K / 5K (Pineville, NC – F3 A51 / SOB)
MAY Cannoli Run 5K (Fort Mill, SC – The Fort)
MAY Lexington 3rdF 5K to end Leukemia (Lexington, SC – F3 Lexington)
JUNE King Tiger 5k for YMCA (University Area, Charlotte, NC – F3 MECA)
JULY/AUG <YOUR RACE, YOUR RIDER, YOUR CAUSE, YOUR F3 REGION!!!>
SEPT St Jude 5k to end Childhood Cancer (Charlotte, NC – F3 Metro)
SEPT Summer Sizzler 5k (Virginia Beach, VA – F3 VA Beach)
OCT <YOUR RACE, YOUR RIDER, YOUR CAUSE, YOUR F3 REGION!!!>
NOV Turkey Dash 4mi (South Charlotte, Charlotte NC – F3 SOB / A51)
NOV Charlotte Southpark Turkey Trot 4mi (South Charlotte, NC – F3 Metro)
NOV Novant Charlotte Marathon (Charlotte, NC – F3 Metro)
DEC Run Run Rudolph 5k/10K (University Area, Charlotte, NC – F3 MECA)
DEC Huntersville Half Marathon & 5k (Huntersville, NC – F3 Isotope)
13 Pax this morning for some work down at the football stadium bleachers/field.
Warmup:
Thang:
Go down to the field and in groups of 4 (1 Round)
In Groups of 3
Mosey to Stairwell and complete calf raise circuit
Mosey back to front of school
Moleskin:
Way to finish the work week strong, and Union County workouts have really been picking up the miles lately. It was great to see Segway (Segue?) back out this morning for day 2, keep up the good work and stick around this is great group here. I am sure that Posse will give you the full details on social media as to where to find Memes from the deep dark web (GroupMe), where to find actual information (Slack), where to connect with other F3 regions/areas (Twitter). Other key takeaways from this morning, it appears that Ole McDonald has been couped up too long on the farm, and was very chatty this morning. Guess, the conversation is not as good with Mr. Ed or the chickens in the morning. Bottlecap confirmed the directional rotation for pre-run, but was not impressed and decided to skip this morning pre-workout festivities. Come to find out later that Shampoodle was the deterent as he could navigate to AO without Bottlecap. Shop Dog requested info on t-shirt order, and was directed to Groupme, to which Dirty Bird chimed in with good luck finding it on there. Going to have to do a whole lot of scrolling to find that link.
Announcements:
15 PAX today at Devils Turn.
The Thang:
Last week Bunker and Honey Bee threw down the challenge: Find a new route for Devils Turn. Today’s route headed to Raintree Ln… with the following targets provided on Slack (I am a challenged Tweeter).
Route: http://www.strava.com/routes/8633508
PAX pick a target:
– Down hill sprint (6.2mi),
– Top of the Hill (7.2mi),
– the Promised land (Providence Rd) (8mi) round trip.
More specifically we headed down Bevington, up Colburn, down 51, and as then head up Raintree with a challenge to touch Providence Rd. As Alf pointed out, there were some Strava segments ripe for the picking.
Moleskin:
With a short rattling off of the route for the day by YHC, the PAX headed down Bevinton.
Only minimal chatter and a little mumble this morning. With a short “warm up” the head of the pack was off to the races to touch Providence road and get back.
The normal suspects flashed to the Providence Rd 8 mile target: Turkey Leg, Fletch, Frasier, Depth Charge, and Bunker. The rest of the PAX, clearly having a more sane approach to running, settled into their own aggressive but steady pace. Strong effort by the entire crew this morning.
Upon returning for COT, a quick poll was taken. This route will stay in the DT route deck for a future return.
Some items of notable mention:
Frasier took the top of the leader board for at least one of the Strava segments. Had his GPS realized he was not on the golf course, he would have certainly crushed another segment or two.
Turkey Leg shot to the top of the Raintree 5k board today.
Many others are dually noted in the Strava ranks as hitting several PRs this morning.
Great to see that DT is getting more attention from Fault Line, Tootie, and Goonie more and more these days.
The milage is paying off. Hope to see you guys again next week.
It was an honor to lead today and run with the DT crew.
No announcements this morning.