A smaller-than-usual crowd at Kevlar this morning, presumably due to Spring Break, Easter weekend, etc. Either that or some of the more noodle-armed PAX decided they want to stay that way so they remained in the fartsack. Anyway, no FNG’s so veteran disclaimer given and we were off:
Warmup lap around the track then circle up in the field for COP:
SSH x 20 IC
Merkin x 15 IC
Low slow squat x 15 IC
Mtn climber x 15 IC
Mosey to the hill, line up for 11’s with Merkins at top and squat jumps at bottom
Mosey over to the new field
– 4 corners: run perimeter of field with 15 Merkins at each corner, plank when done, then Dolly x 15 IC
– line up along the baseline
Sprint to first line, 10 diamond Merkins
Continue to mid field, 20 wide arm Merkins
Continue to 3/4 field, 30 regular Merkins
Continue to the end line, 40 lbc’s
Plank and wait for six
Repeato back across the field
Round 2, same thing except with 10 squats, 20 jumping lunges, 30 monkey humpers, 40 LBCs, then back again
Mosey over to gazebo for circuit work
3 rounds of 10 derkins, 20 step ups, 30 dips
Mosey back to lot
Several Mary exercises led by the PAX:
flutter, dolly, rosalita, protractor, Russian twist, couple others
5 more merkins OYO
DONE
MOLSKINE:
Good work by the PAX this morning. If you did all your reps, you did 300 pushups of various forms. Not bad work before breakfast. Light crowd but still a fun time. Always enjoy the Kevlar crowd. Typical mumble chatter by the usual suspects. YHC was called out for not knowing his right from his left during plank work, and Puddin lived up to his name with several shots fired across the bow. Solid takeout by Young Love, reminding us of what today means and it is indeed a Good Friday. Thanks to Orange Whip and Faultline for letting me lead today, always an honor. Sound off below on anything missed.
60 degrees at post time & the Disclaimer was given. 10 men chose to join me on a 45 minute adventure. Here is how it went.(I had no Weinke, so hope I get this right).
The Thang:
Mosey over to the speed bumps behind Harris Teeter for COP.
SSH x20
IWx20
Low slow squat x20
Since we were at the first speed bump we started there with: 1-Merkin & 2-LBC, next speed bump 2&4, 4&8, and so on up to 32-Merkins & 64-LBC.
I took off up the hill, turned around and nobody was following. Guess they thought I was going to relieve myself, I then gave instruction to follow.
Crossed over Elm Ln to the fountain for a set of 7’s- Merkins and LBC. Going back and forth from the fountain and the dumpster on the far end of the lot.
Strolled to the upper parking lot of St. Matthews. Grab a partner. One partner do an excersice, other partner is the timer running across the lot to the stairs, across the driveway and back up the stairs to your partner. Each team did 100 Merkins, 200 LBC, & 150 Squats.
Time was flying so we made the mosey back to the launch spot. On the way we stopped for so Jack Webb peoples chair- 1-Merkin, 4-Arm raises in Peoples Chair, 2&8, and so on up to 5-Merkins and 20-Arm Raises and back down. As we mosey’d we stopped randomly to do the opposite of what we did on the speed bumps. Merkins and LBC back down to 8 & 16.
We were running out of time so we finished out our Merkins x7 & LBC x14 when we got back.
Moleskin:
-Some concern about the black cat running around, but we must have never crossed it’s path as we all made it through with out incident.
-Long Haul came back this week after a 2 month injury hiatus. The hip injury is not healed, but he is working through it, and smoking the PAX in the mean time. Great work being out front of everything all morning.
-Van Pelt (Respect) is always a beast. Enough said.
-Crab Cake has been posting more. He was pushing so hard on the 7’s that he confessed to puking in the fountain. I didn’t witness this.
-Chopper (respect) has only been doing F3 for a few months now but you can already see the results. He is posting almost every day, feeling so good that he is taking his shirt off at the end of the workout.
-Tool Bag is another that is fairly new to F3. Great to see you in attendance week to week. You have become a regular at Rebel Yell and your progression is obvious.
-Caboose it is good to see you continuing to come out. I believe you’ve only been doing F3 for a week or 2. I remember your name day was recent just don’t recall. Keep it up.
-Escobar is quickly becoming a Veteran as he has his Virgin Q out of the way. He is still warming up to the running, but he will do an exercise with the best of them and in perfect form. (fyi-your a better runner than you give yourself credit for).
-Crane it was nice to meet you. Thanks for the push, every time I turned around you were there on my heels. Hope to see you again soon.
-Strawberry is always pushing it with a strong workout. Thanks for the support and leading Mary as the rest of us finish.
-Great group of regular’s showing up at Rebel Yell, proud to be the site Q and lead men through the gloom.
-Thank you to Strawberry for taking us out.
Have a great Easter weekend.
Announcements:
COTS (Church on the Street)- Open slots coming up in a few weeks. Sign up on Sign up Genius or talk to Strawberry for more details.
Brolympics- Next Saturday 6:00-8:00 @ Community House Middle
Q School Saturday- @ the Big House open to all. You don’t have to be a site Q, good for everyone who is ready to Q, but you may not be comfortable Q-ing. This will give you the basics and the confidence to lead the PAX
11 men showed up to cover some ground and pay a quick visit to Grandma. Here’s how it went down:
Warmup:
SSH x 20
IW x 20
Run lap around track
The Thang:
Partner up
P1 – runs to top of steps, 5 pull ups on playground
P2 – merkins at bottom to 100 combined
P1 – runs to top of steps, 5 jump squats
P2 – LBCs at bottom to 100 combined
P1 – runs to top, 5 squats
P2 – decline merkins to 100 combined
P1 – runs to top of steps, 5 Russian twists
P2 – flutters at bottom to 100 combined
P1 – runs to top, 5 lunges
P2 – incline merkins to 100 combined
Jog a lap around the track
Line up in endzone
R Karaoke to 10, 30, 50
L Karoke to 10, 30, 50
Backwards jog to 10, 30, 50
Sprint to 10, 30, 50
Jog a lap around the track
Mosey to Grandma
25 LBCs at bottom, run to top and back
25 flutters at bottom, run to top and back
25 dolly at bottom, run to top and back
25 rosalita at bottom, run to top and back
Mosey to front lot
Backwards jog suicide in front lot
Sprint suicide in front lot
Done
.
COT
BOM
Moleskin:
This workout was to be originally done about a month ago, but a bad storm caught us in the parking lot and we called it off. After the lengthy rain delay and a little revision, this workout delivered a punch. We covered a lot of ground – 2.4 miles by Ductwork’s calculations. A good bit of elevation too with stadium steps and Grandma.
Strong work out there by everyone. Caddy was pushing hard on his 3rd ever post – keep coming out! Smokey was tempted to take a load off in an oddly placed rocking chair, but decided to keep running and pushing the pace. Beaker made it past the accent-laden introductions and had a strong showing. T-claps to Duckwork for running in and out.
Welcome FNG Ink to the Joust PAX. It seems like soccer guys have taken over this site – hence the feeling that one can never do enough running.
Thanks Sweeney Todd for taking us out.
As always, an honor to lead.
– Sanka
13 PAX posted for The Tagalong Easter Bunny Workout this morning.
Counting was impeccable, and as expected no complaints. As a fairly successful plagiarizer in school and other post-graduation activities, I see no reason to deviate from prior successes. The workout was a direct rip off of Nettie Reeves and as unfortunate timing sometimes plays out – our workout aired on the CBS morning news during coffee hour at Einstein’s. Nettie uses a different lexicon but the Turn Hops, Bunny Runs, Bunny Jumps and other bunny movements were essentially the same.
http://www.wbtv.com/story/35102237/nettie-reeves-stops-by-to-share-easter-workout
The backblast format is also stolen from our F3 Houston, Texas boys. Thanks to all who contributed.
#Disclaimer
Standard you can sue but don’t sue language was given. Modify as needed. Let’s goooo.
#Conditions
Chilly 34° with low humidity and winds out of the WSW at 3 MPH
#WarmUp
The warmup was kept to a minimum to match the planning efforts.
SSH x 25
Hillbillies x 20
Merkins x 10 w/ 5 additional 6-inch plank holds – turned out to be slow merkins
Low slow squats x 10
Jump knee tucks x 10 oyo
#TheThang
Location #1: Novant Health Parking Lot
2 sets – Hedge to Hedge changing the exercise at each row of parking spaces (4 in total per set)
Jog back to start and repeat for 2nd set – plank while waiting for the six – mosey to Location #2
Location #2: 4-Corner Fountain
2 sets – divide up into smaller groups of 3-4 to spread out the PAX into each corner – complete the stated exercise and rotate clockwise completing 2 full cycles
Regroup and mosey down Ballantyne Corp Place to Location #3
Location #3: Grassy hill across from Snyder’s Lance
Triple Nickle – we did 5 sets against encouragement from the PAX that a triple nickel is only 3.
Run to the top of hill and wall sit on bridge – ran through a few rotations of holding right/left leg high…. Form two fairly evenly numbered lines for Burpee Indian Run to Location #4 – last man in line in completes 2 burpees and sprints to the front.
Location #4: Parking deck near soccer fields and helipad
Triple Nickle running the stairs – I’ll admit, this one should have been a 3x Nickle as it got a little boring running 6-8 flights of stairs 5 times.
Line up in our Indian Run lines and 2-burpee IR back to the Vine.
#CountORama / #NameORama
13 PAX & No FNGs – thanks to Mic Check for the closing prayer
Announcements:
This was a great experience and I’m honored that Wild Turkey and you guys let me have a go at the Q.
– Tagalong
10 Pax were assembled on this spring break Thursday to climb a kettle bell ladder.
The Thang:
SSH x 20, 10 two handed swings OYO
IW x 20, 10 two handed swings OYO
Prying squat, Halos x 5
Ladder routine: This was intended to work one side then the other. increasing then decreasing reps. Rep count by set was 5, 7, 10, 7, and 5.
Exercises included: One handed swing, One handed high pulls, One handed snatch, one handed Clean & Press, and goblet squat
Pax took a break and walked to the first tree, lined up and moved their bells to the lockout position overhead and walked to the second tree. Rinse/repeat other side side and back to the circle.
Second set of the Ladder routine: included Lawn Mowers, Good Morning, Lunge
Time for some mary Leuganis x 15, Freddie Mercury x 10, Flutter press x 10, Russian twist x 10
Back on our feet for some Curls and tricep extensions, using the same 5, 7, and 10 rep counts.
The Moleskine:
As a Q with less experience it’s always hard to judge time when building a workout and way to easy to get over ambitious. Such was the case today for this Q. The original workout was supposed to be 5, 10, 15, 10, and 5 reps (up and down the ladder). When we started with the first set YHC realized it was probably a bit much and an audible was called and the reps were moved down to 5, 7, and 10. Pretty sure most of the PAX only did the 5, 7, and 10 climb up the ladder and decided not to climb down or they threw themselves on the ground in submission. YHC was definitely winded and worked by the first climb.
Our weights today were an inspiration for Freedom’s takeout, who reminded us of the biggest weight ever born by one man as we head into this weekend.
Announcements:
F3 Dads Camping trip. See Slack for more details. Date and Location: 04/29/17 Anne Springs Greenway
Brolympics: 04/22/17, it will be a lot of running, some weights, burpees, and their might be a kettlebell event. Check the pre-blast for more details.
We cordially invite you to F3 BROlympics
What: 10 individual events developed to test strength, speed, stamina, physical toughness and mental toughness. Participation in each event is optional. A point system will be used to determine an overall champion, with the top three competitors receiving awards.
When: Saturday, April 22nd 2017, 0600 – 0800
Where: Community House Middle School track (9500 Community House Rd, Charlotte, NC 28277)
Who: All men of F3, regardless of region
Events:
Scoring
In each event, first place receives 100 points, second receives 95, and it continues to fall by 5 points through fifth place, which is worth 80 points. From sixth to 20th place, the drop is 2 points: sixth is worth 78 points, seventh is 76, and so on. Then from 21st place on, the drop is 1 point: 21st gets 49 points, 22nd gets 48, etc. This means that participating in an event guarantees you points, and skipping means leaving points on the table.
During the awards ceremony the top three competitors in each event will be announced, as well as the top “respect” competitor in each event. The three competitors with the most total points will receive bragging rights and a custom award.
More PAX means more competition and 2nd F. Come on out and help make this a great event! Please bring your 40-50 lb kettle bells and shovel flags.
After all the built up anticipation, media attention, and resale tickets… The Fortune Cookie Run is DEAD. 8 is not greater than 10. Couple of guys (Chelms, Hairball, MAD) had YHC feeling like Manti Te’o until YHC was catfished and hoaxed into believing their attendance this morning was real. Like the movie, ‘The Great White Hype’ the FC Run never had a chance. YHC doesn’t know what to do with the 60 left over fortune cookies sitting in my truck. Bushwood, you can have your silly fattening carb-loading workout back. (Epic Preblast Link: http://f3nation.com/2017/04/11/fortune-cookie-run-ma-fe-to-edition/ ) . 8 PAX showed up to race 3 grandmas trying to escape from the retirement community in their walkers, and couple of turtles moving to another pond. Like Jeremy Lin’s stint with the New York Knicks during ‘The Streak’, no-one will ever believe this even happened. But it did…. here’s what we did:
Retread rolled up late, took his sweet time getting warmed up, and was the only one to take some sweets (glazed doughnuts) home after the run. His MAF pace is sick at 8:26 min/mi at 139bpm! Bunker nearly had heart attack from running too slow for the first ~2.5 miles (9:15 min/mi pace), sped up the rest of the run and still ended up averaging 8:04 min/mi over 6 miles at 140bpm. Tuck said he only slept 2hrs last night, doing something that he wouldn’t tell us (#4Kidsworkingon5?), so his MAF HR pace was elevated #viagra. Geraldo was the short course MAF champion today winning by 4.5mi over the next competitor. Your fortune cookie was well deserved. Voodoo refused to run MAF, since he was supposedly working on his form and cadence. What was interesting is we all could hear his sneakers scraping the pavement like sandpaper a half-mile up the road on Rea. Maybe he couldn’t hear it with his anti-social headphones blasting Mariah Carey’s Dreamlover. Agony got there late for the Fortune Cookie Run, but early for the Donut run, and caught everyone but Bunker. He withheld his HR reading from the group, forcing us all to go to MapMyRun in order to see the results. That’s okay dude…. God knows what it is without having to check the website. Take that! Buckeye had the best fortune cookie message of us all, “Only a life for others is a life worthwhile.” Strong message… especially if you add “in bed” to the end of it, like you are supposed to for all fortune cookie messages #truth. As for Tolkien? My HR steadily rose as I became infuriated with how terrible my MAF pace is at 9:10min/mi at 146bpm. It got even higher when YHC remembered The Panda Movie comes out April 21st! #ICan’tWin https://www.youtube.com/watch?v=qz3wBvFXK48&feature=youtu.be
Thanks Geraldo for the takeout, and appreciate the gear fellas for the men at Charlotte Rescue Mission! Have a great Spring Break everyone.
ANNOUNCEMENTS
SYITG ~JRR Tolkien
An elite group of 16 men gathered until the lights of the SCMS parking lot. A somber (disappointment that YHC couldn’t be sued for his Corolla or Fairways Apts pool pass) disclaimer was given and then off we went into the darkness.
The Thang
Run down Strawberry Lane toward Rosecliff. We did some high knees and butt kickers along the way, mainly to slow up the group and keep the Q juices at an optimal level for sustainability for the best worst hour in A51. We stopped at the well-lit entrance to Rosecliff for some IWs x 20 IC before the morning’s Sunday School lesson… 6 represents man and his imperfection, 7 represents perfection and 8 is the number of new beginnings.
From there, we ran down Rosecliff and took a right on Browne’s Pond, stopping at its intersection with Coburn. Partner up, similar speed. Partner A run down Coburn to the creek at the bottom of the hill. Partner B run down Browne’s Pond to the cul-de-sac. Meet back at the intersection for 10 hand slap merkins. Then flapjack. Meet back again for 10 hand slap merkins. That’s 1. The goal was 8 (new beginnings) for the fast guys and 7 (perfection) for the mortals. A few rounds in we switched the hand slap merkins to 10 squats for each partner.
We did some Mary (flutters and LBCs) while everyone gathered back up at the end. Then we ran back to the school just in time for the 0615 finish.
Moleskine
After several e-mails yesterday, including a blistering one from my boss Turkey Leg, it was determined that YHC had to step up to Q. After a brief scouting session on my lunch break, YHC determined that the hills of Browne’s Pond and Coburn could provide some fun. The key was to have us do something hard while also keeping us together, since I am very slow these days. The workout sucked.
The usual suspects were burning up the hills this morning…with the rest of the men doing yeoman’s work. Good to see Hairball out getting back in touch with his roots and his Area 51 constituents. Also, great to meet Chin Music who freaked YHC out about halfway through, telling me he was already on 9. YHC felt better when we determined he was on 4.5…as YHC was only on 3 at that point. My partner this morning was Gummy. YHC kept apologizing to him for making him wait on me each time. He said no worries, that’s why he picked me. Wait, WHAT?! We only made 6, imperfect. Yet, perfected (insert praise hands). Nice to see Gloss out this morning as well. Solid work my friend. That Walgreen’s knee brace has got to smell as bad if not worse than that Patagonia fleece that never made it out of your trunk…am I right?
Since he wasn’t Qing, Frasier was no where to be seen.
Announcements
Death Valley converging at Anvil tomorrow. Coffeeteria in Calvary Church immediately following. Jedi to speak.
20 men showed up by 0530 for a nice moonlit morning. Disclaimer given, site FNG (Caddy) welcomed, and we began…
Warm-Up
Round 1
Round 2
Round 3
Wrap-Up
Moleskine
It was a gracious group for my first Q. The usual chatter at first died down as quickly as the swing count rose. The farmer carry was long, but the chatter picked back up as we headed to the field. By the time we got to the 1,000 yards of pain all you could hear was heavy breathing under the moonlight. Props to Yeti and Joystick who put in some extra work between sprints; most of the rest of us were on hands and knees. Anyone else’s forearms feeling numb? Good work fellas!
Announcements
Posted on behalf of Tulip. I think the source of Tulip’s nickname goes back to the five points of Calvinism – total depravity, unconditional election, limited atonement, irresistible grace, and perseverance of the saints…Reformed theology trivia for the day.
Happy Chinese New Year! Well the almost 2.5 month anniversary of the Year of the Cock, or Rooster, as some refer to it as. Never mind… In celebration of the holiday, and in anticipation of the ‘Born in China’ Disney Documentary of THE GIANT Panda (in theaters April 21st see trailer here: https://www.youtube.com/watch?v=qz3wBvFXK48&feature=youtu.be) there will be a 1-time Fortune Cookie Run offered in lieu of the fabled Donut Run. You won’t want to miss it, in fact we’ll be commemorating an ancient Chinese warrior, and my cousin, Ma Fe To on this run….. Read more. You know you want to.
Tomorrow, we’re running MAF schpeed! That’s right. Bushwood gave me the keys to the D.R. and YHC is lighting this run up like a North Korean Missile that barely flew far enough to reach the ocean. You will NEED a heart rate monitor to effectively monitor your MAF pace (chest strap most accurate). It’s simple, take 180 beats per minute, and subtract your biological age (not the age you act Hairball). Run to that heart rate number, or as close to it, the entire 6 miles…. not to a particular pace. It’s gonna be slooowwww. so show up early!
The serious stuff… Why MAF? Well, running at this heart rate is optimal for building your AEROBIC base (burn FAT not electrolyte or carbs) … running at a much lower heart rate is called JUNK MILES, and running significantly faster heart rate is building your ANAEROBIC ENGINE (burn carbs and electrolytes NOT fat). Any serious athlete will tell you that at least 80% of the training is in aerobic HR zones, and 20% in anaerobic HR zones (MAX HR closer to 220bps – age). The idea is run enough MAF and your pace will eventually quicken at the same HR, so you are becoming more of an efficient runner without burning your engine down! So try this one time… your body will thank you.
You can read from the man himself and not me, here: https://philmaffetone.com/what-is-the-maffetone-method/
*BONUS: If you bring some used workout clothes or a F3 shirt to donate to the men at the Charlotte Rescue Mission to use in the F3 Mission I’m Possible Workout, YHC will buy you 4 donuts at Dunkin Donuts, however they MUST be consumed SOLELY by you at the Dunkin Donuts (you are responsible for purchasing your own milk, or ginseng tea if you prefer). Odds are the run will have burned 1/4 of the donuts you will have eaten… but only if you ran in the prescribed fat-burning HR zone*
This week, we will run the REVERSE route: Rea/Candlewyck/Providence/51/Rea – all RIGHT turns. Map and launch times below. Meet at Dunkin Donuts at Rea/Colony at specified launch time.
Map: https://www.strava.com/routes/7470827
Launch times and paces with MAF HR:
430: Panda Crawl Pace
500: 11:00-11:15 MAF pace (180-age = HR)
505: 10:15-10:30 MAF pace (180-age = HR)
510: 9:30-9:45 MAF pace (180-age = HR) *Tolkien likely 9-9:15m/m pace*
515: 8:15-8:30 MAF pace (180-age = HR)
520: 7:30-7:45 MAF pace (180-age = HR)
530: 6:45-7:00 MAF pace (180-age = HR)
540: Bunker & whoever else has broken HRM (180-age = HR)
Also, we have a new condensed version of the course at only 4.5 miles: Rea/Providence/Candlewyck/Rea (map: https://www.strava.com/routes/7829408). If you run this, please keep in mind we all want to end at 6:10-6:12. So, start accordingly.
Hope to see you there… if you think this idea is stupid, show up anyway, run whatever pace you want, and eat 4 donuts on me for some donation workout gear. XieXie.
SYITG ~JRR Towken