A Great workout with GREAT guys!

A Great workout with GREAT guys!

Posted on behalf of technologically challenged O’T.

Warm up in lower lot with reverse lap.
SSHx25, Merkins x 15, 5 burpees
Mosey to Frisbee golf course-LBCsx25, next hole, merkins x 25, next hole, (something else)
Meet at the top of the blacktop for 10 burpees

Mosey to playground for sets: One partner sits on wall while other partner does 10 pull ups, then Toes to bah x 10, then knee ups x10 (3 sets).

Move to other wall with partner BTW while partner B does called exercise until complete team total, 200 LBCs, Merkins x 100, and laps around the track in between sets.

Mosey to lower field for two laps between light poles (4 stations) with LBCs, Peter Parker, Freddie Mercury, Heels to Heaven.

This IS Tar Heel Country

When fellow Tar Heel alum  Pop Tart reminded me yesterday afternoon that I was on Q this morning, what better sign than to honor our National Championship Men’s Basketball team. So 12 PAX ignored spring break and joined me in the celebration.

COP: SSH, IW, Merkins, Heels to Heaven, LSS all x 20 (the number 20 represents the amount of appearances for UNC in the Final Four)

The Thang:

At the main playground, partner up.  One PAX performs the called exercise, the other does a lap around the far traffic island. First Round: As a team, complete 41 pull-ups (in 1941 Carolina makes its first appearance in the NCAA tournament). Second Round:hand release wide arm merkins, each PAX does 46 (in 1946 UNC appears for the first time in the championship round),  Round 3: 48 floor slap squats for each PAX (Tar Heels have been to the NCAA tournament 48 times). Round 4: 57 dips each (In 1957, UNC defeated Wilt Chamberlain and the Kansas Jayhawks for their first national championship)

Mosey to a hill for a round of 6s (as 6 represents the number of national championships won by Carolina). Hand release burpees on top, diamond merkins on the bottom.

Mosey to the cinder block pile and partner up.  One partner does the called exercise the other runs to the first set of lights.  One round, should press 146 as a team. (146 is the combined score of last weeks 75-71 win over Gonzaga).

Mosey to the rock pile, pick up a lifting rock for 168 curls. (the total number of games UNC has played in the NCAA tournament-they have a record of 123-45.) Since we were running out of time and the PAX were about to stone Squid, I cut short the number of reps and we moved on to the sidewalk by the large field.

Partner up. One partner remains and performs the makhtar ndiaye as the other partner runs across the field to the parking lot to perform the same exercise. When one partner reaches the parking lot and begins makhtar ndiaye  the other partner runs to meet him and the round ends.

In the parking lot, 4 corners of ab escalators, 2 rounds 10-20-30-40x, LBCs and flutter.

Finish with plank-o-rama: regular plank, elbow plank, right are high, left arm high.

Announcements:

Something about a Savage race and a convergence at Anvil (Calvary church) on Wednesday led by McGee.

Moleskin:

It was great to see the joyous look on the faces of the PAX when I announced the theme of the workout at the COP. Prohibition was especially giddy about honoring the Tar Heels and Lobsta Roll, in spite of his yankee upbringing, quickly rattled off the names of the starting 5 UNC players from the 1957 Championship team.

Joker was babbling most of the work out, but it is my guess he was suffering from hypothermia as he showed up only in a long sleeve t-shirt and shorts. A number of the PAX went to their cars and pulled out toboggans, sweat pants and sweat shirts, but Joker refused the offer and wanted to tough it out. We were all proud of him.

Thank you Squid for the takeout and as always humbled and honored to lead the men of The Matrix.

 

Lost and Found

13 hardy gents posted in no-mans-land this morning – in the dead zone between Metro and Area 51, known as the DMZ. With about 4 weeks passed since my last F3 post, there was sure to be some rust – and there was. A sufficient disclaimer was given and away we went.

Here’s what went down-

We took a spin the long way around C@C for a quick COP – SSH, mountain climbers, and merkins to check the boxes. The gameplan today was to hit some fast, quick-ish runs. Mix in a few hills, some partnerwork and a few exercises to appease corporate.

First exercise: AYG up Colony to Sharon View. Starting position, move, in-cadence, exercise. B-T-dubs, its, a mile. Agony and Cold Cuts must have flirted with a sub-6 pace on the way out. I’d verify and give Agony the appropriate kudos, but I forgot my Map My Run password back in 2006. The lead dogs led some Mary while we regrouped. The mary sesh was short- guys weren’t far behind at all.

Q Rust: we mosied up Sharon View with the intent of banging a L on Shaker. We blew right past Shaker for a bonus climb up the SV hill. When it sank in we were far from where we needed to be, I pulled out the old “call-an-exercise-like-you-meant-it-all-along” trick. Fortunately, everyone fell for it. A quick about-face and we worked our way back down SV and hooked a Rizzo down to Shaker. 20 merkins IC

Next segment was an AYG run down Shaker (is it pronounced Shake-r, or Shack-er?) to Mountainbrook.

At MB, guys partnered up with someone of similar size for a partner carry down to the pool road. The downhill partner carry was sneaky on the quads.

The last segment was from the pool road to Carmel. At each side street, we did 5 burpees, then rotated to the left 90 degrees, continuing to rotate, running every direction, until we hit Carmel. Sideways running got weird.

The call was for a native american formation run back towards Colony. After a sluggish start, we hit stride midway back, dodging cars, potholes, bushes, ditches – the usual.

10 minutes to spare, we ventured on campus at C@C to wrap up with some partner sprints. P1 did dips whilst P2 ran the short loop around the church. After flapjacking, P1 did incline merks while P2 ran.

 

The skinn-ey

A lot of new faces (to me) out there this morning. Great running with you all. DMZ was heavy in the rotation for me a while back and has some wicked terrain to explore. Appreciate the patience and creativity out there. We had a FNG “Albatross” – Paul D, who LBJ brought out. He killed it today – look for him at Governator on Wednesday.

Thanks LBJ for the takeout. Enjoyed it fellas.

Stacks of stacks

5 fine fellows found themselves at Foxhole this morning. After a brief disclaimer while Marlin parked, changed his shirt, tied his shoes, grabbed his bells, etc., we ran a lap around the parking lot before circling up for our warm up.

COP:

SSH x 15 IC

Prying squats x 5 IC

Merkins x 10 IC

The Thang:

Grab a swinging bell and a pressing bell and farmer carry down to the gap between the two soccer fields on the turf. Line up for the stacks

  • 2-handed swings x 15

Run to the opposite sideline for 5 HR merkins, then back to the bells

  • 2-handed swings x 15
  • Snatches – 7x left, 7x right

Run to the opposite sideline for 5 HR merkins, then back to the bells

  • 2-handed swings x 15
  • Snatches – 7x left, 7x right
  • Goblet squats x 12

Run to the opposite sideline for 5 HR merkins, then back to the bells

  • 2-handed swings x 15
  • Snatches – 7x left, 7x right
  • Goblet squats x 12
  • Clean & press – 7x left, 7x right

Run to the opposite sideline for 5 HR merkins, then back to the bells

  • 2-handed swings x 15
  • Snatches – 7x left, 7x right
  • Goblet squats x 12
  • Clean & press – 7x left, 7x right
  • Sumo squat to high pull x 12

Run to the opposite sideline for 5 HR merkins, then back to the bells

Run around both fields, stopping at each corner for ascending wide arm merkins – 5, 10, 15, 20 – this is where Mighty Mite opined that “this is way too long to be away from the bells at Foxhole.” YHC agreed, so we decided to unstack the exercises, starting with all 5, then removing one per round (starting with the sumo squat to high pulls). We were running low on time, so we carried the bells back to the launch point before completing the last 15 swings.

Thanks to Argonaut for the takeout in COT.

Exercises totals:

  • 150 x 2-handed swings
  • 112 x snatches (56 each side)
  • 72 x goblet squats
  • 56 x clean and press (28 each side)
  • 24 x sumo squat to high pulls

Announcements:

  • Savage Race on 5/13. Prices go up on Thursday.
  • After nearly 2 years as a co-site Q at Foxhole, I’ve decided to step down to allow someone else a chance to lead. The site is in great hands with Argonaut doing a great job driving traffic to the site and expanding its offerings (pre-runs, KB clinics, etc.). I have no doubt that the site will continue to provide one of the best workouts available for years to come. Being a site Q for an SOB workout has been a great way to meet pax that I wouldn’t see very often up in Area 51 and I’ve really enjoyed the experience. Thanks to Chanel for inviting me to join him, to Argonaut for joining me as co-site Q, and to the SOB pax for posting regularly. I look forward to continuing to see you in the gloom.

Moleskine:

  • When leading a KB workout, YHC tends to go a little light on the running. In an effort to be more well-rounded, I trolled some Combine workouts, looking for a good mix of kettlebells and running. I settled on the above workout, which I shamelessly stole from The Mighty Lance. It doesn’t look too bad on paper, but building up the exercises was tough and coming back down was worse. A lot of Larry Birds out there this morning as YHC struggled to keep up.
  • As noted above, Mighty Mite did not like the mid-workout run around both soccer fields. He was swinging a big bell and still flying through the exercises. He’s also a lot faster than he gives himself credit for. #juicing
  • Argonaut was his usual self, crushing the reps and the runs. He finished first or second on every set of exercises, usually a whole exercise ahead of YHC. He then usually chased down MM to get back to the start first. And he ran a 5k with a sub-7:30 pace for a warm up. #beast
  • After bloodying his knees at the Spartan Sprint this weekend, Nard Dog eschewed the #repat and threw down a solid all-around performance this morning. He also posted for some of the pre-run with Argonaut. #norepatforyou
  • Marlin represented the #respect crowd in strong fashion this morning. He was cruising through the kettlebell work and the runs. Following YHC’s lead, he opted for 2 bells. Hopefully one of them was his new 24 kg bell. #newbellsmell

Brick House

It may be in poor form to make a three little pigs reference at the Big House (Pineville Police Dept.), but the stories says the smart piggies use bricks. And we are very smart!

Stage 0
Grab two brick and run

COP – Big House style
(every one get to call and exercise and count)
WT – Side Straddle Hops
Cheddar – ‘Mericans
Toolbag – Imperial Walkers
Private Benjamin – Windmills
Snowflake – Heels to Heaven

Stage 1
Tabata with bricks 4 min of 20 sec all out, 10 second break (8 rounds per set)
– Thrusters
– Man-maker ‘Mericans
– Lunges
– Row/tricep extension
– Mason twist

Stage 2
4 broad jumps, long sprint, mosey reovery
4 tuck jumps, long sprint and mosey recovery

Return with brick to start

Moleskine
The weather was perfect, the group was small but everyone worked hard especially during the tabata. I used a very similar workout for a Fat Camp Q and it worked well. (Now, I need to retire it.)

F3 is a volunteer led organization. There are countless ways to step up and lead – EH a co-worker, host a CSUP or Q a workout. Qing incorporates planning a workout, scouting the site (in-person or maps), marketing and reviewing (via backblast). If you have been coming out for six-months or more, it’s time to step up. Chances are you will count wrong or forget something you planned the night before, but that’s all part of the process and that’s how you get better. F3 is about making you better.

Announcements
Q school – April 15 The Big House
Brolympics – April 22 Community House Middle School
Richard Shelta 5k April 29

Runner’s Jealousy

6 muscled pax met under a cotton candy sky and lifted heavy objects while another workout ran in circles watching us.

The Thang:

@ 7 AM YHC planted the shovel flag and disclaimer was delivered.  Prohibition was our rookie in the weight department, don’t worry bro we got your back.  Onto the menu:

SSH x 20, Merkins x 15, Quick lap thriugh the parking lot.  Pax partnered up ad set to work on our stations for 3 sets of 10 exercises.

Deadlift, kettle-bell butterfly, power clean and press, landmine squats, bicep curl and tricep extension superset.  Battle ropes were thrown into the mix but no one was interested in that low weight.

After all pax completed all exercises, there was a slow migration to an open area and played catch with a 35 pound slam ball.  one rule: if you dropped the slam ball everyone did 5 merkins.

Finally, pax did some weighted mary with the leuganis (sp) and plate lean.

Moleskin:

It was nice to get back to our summer of lifting although it was colder than expected.  YHC wore long sleeves and gloves for the first half of the workout.  This goes against High-T standards, because our guns need all the exposure to the air they can get.  (No you understand why Brown wears sleeveless shirts).  Also a great chance to work that second F into the morning since we weren’t running extreme distances.  Keeping the pax close helps fuel the conversation.

We had some drive-by runners from our friends at Rock-Zero.  Comments ensued about noodle arms.

T-Claps to Prohibition for ditching the run and posting up at High-T.  Hope to see you again.

Metro had representation with Rev. Flor-Rida.  He offered to bring lunch trays, bricks, a blow torch, and a hot air balloon next week.  If we can mount it on an Olympic bar then it will get lifted.

Announcements:

Spartan Races this weekend, good luck to all the F3 pax.

Pittsburgh is coming (not Pittsboro).  Ben Rothelisberger will be an FNG.  Keep Stone Cold and Barracus in your thoughts for a safe journey.  Thanks to Flo-Rida for the takeout.

Asian… I mean Augean Series Week 4/8 @ Centurion

Summary

29 men, including 2 FNGs visiting from The Big Apple, were gluttons for punishment by posting at Centurion for week 4/8 of the Asian… err, Augean Series.  YHC did my best to jeopardize any chance of doing well in the weekend Spartan Races in Concord, by agreeing to Q an Augean workout the day before #poorplanning, but was honored to do so for my A51 brothers, and pay homage to retiring Site-Q Chelms.

Augean <adj.> : extremely formidable or difficult and occasionally distasteful. Of a task or problem requiring so much effort to complete or solve as to seem impossible

YHC originally wanted to change things up for my first post at Centurion, including cover new ground (hit the CMC Pineville 5-story Deck per Madame Tousseau‘s recommendation) and bring some unique exercises (Dragon Flags, Reverse Burpees, and maybe Hip slappers?) to a longstanding respected AO in 45minutes. Well, some of that was achieved, but YHC had a gut feeling that an audible to Plan B was needed with so many PAX.  We’ll have to save Tolkien’s Two Tower Challenge for another day #raincheck Hey at least we didn’t have to go running over the couple of soggy grassy humps behind Amelie’s which look more like the Jolly Green Giant’s areolas (facepalm statement).

The Thang

With the larger group, YHC decided to scrap plan A which was to hit the CMC Pineville 5 story Deck, which was ~1.25miles away. Those of you seeing the marketing, might have guessed we were headed there with the JRR Tolkien’s “Two Towers” Tweet.  No worries, on to Plan B, which was a lot less original than YHC planned, but hopefully a meat and potatoes effective workout for the PAX.

  1. Quick warmup from launch around football field, butt kickers, high knees, slow acceleration to the end of the football field. On your 6, grab a piece of the fence behind your head, and perform 10 Bruce Lee Dragon Flags Ab cruches (Proper Form of Dragon Flag Illustrated by Mr. Lee himself here: https://www.youtube.com/watch?v=_mf_TLDVwIs ) . If you were doing them like him, then your abs ought to be SORE tomorrow!
  2. At quicker pace, continue South on Johnston Road and West up Pineville Matthews Road until we got to Trio Restaurant parking lot. Immediately start Merkin variation set with no rest on my called UP/Down cadence: Regular, Right Leg High, Left Leg High, Wide Hands, Offset Hands Right, Offset Hands Left. Don’t know how many we did, but they HURT! Finish with 1min straight of WW2 sit-ups (remember your number).
  3. Run back quickly to Charlotte Catholic deck entrance. 15 more Dragon Flags on the fence.
  4. Round 1 of Deck Work! Backwards run up the ramp, forwards run the straights, all the way to the top. At each end, perform 20 hip-slappers with feet resting on the ledge of the high wall (80 total). People’s chair alternating R and L legs high. 1min straight of WW2 sit-ups (do more than previous time). Mosey to the end of the deck, AYG sprint across the top of the deck, down the stairs, 20 Dragon Flags.
  5. Round 2 of Deck Work! Backwards run up the ramp, forwards run the straights, all the way to the top. At each end, perform 5 reverse burpees (20 total).  1min straight of WW2 sit-ups (do more than previous time). Mosey to the end of the deck, AYG sprint across the top of the deck, down the stairs, 20 Dragon Flags.
  6. Mosey to the shorter concrete benches in the center of the CC parking lot. One group does 20 single leg squats on the bench (10 each leg), while another group races to the top of the stairs and back down. Flapjack.  Two sets of these. Final set of 20 Dragon Flags, then mosey to launch point for COT.

Naked Moleskine

YHC would normally do a long backblast… but literally just got swamped with a bunch of trades to do for work. So am needing to cut this short… sound off in the comments for what YHC missed please.

*Also: Missing a few PAX in backblast… apologies. Respond with who YHC missed so I can add you in*

Goonie looked like he was sprinting away from The Fratelli’s or towards a Big Hunk (candybar…not dude) on the second AYG at the top of the deck taking one of top spots. Rachel and Bout Time surprised everyone to be dragging so bad and pulling up the 6 all workout… as if. Welcome to the boyz from Barclays FNG Ryan AKA V.D (Venerial Disease) and FNG Chris (PENNicillin) to F3! You guys rocked the workout today and thanks for being good sports in the naming… still beats Coffee and Cream right?  V.D. YHC will get you a stepping-stool or driving pedal extensions so you’re not totally vertical on the hip-slappers next time you come.  Escobar got lucky with the Plan B #lessrunning . We’ll convert you from meathead someday brother. Plenty of strong performances out there from top to bottom, and you Centurion guys can really run backwards. YHC was the only one to get a TSA-like pat-down from an orange cone on the backwards run in the lot #violated . Thank you to Margo, Udder (DR), and Chelms for the invite to Q Centurion.  YHC appreciates all of the PAX strong efforts this morning and it was a pleasure to lead my A51 brothers. Good luck to those of you racing Spartan or another event this weekend, and have a great safe Spring Break to those of you off work next week.  Special thank you to everyone who brought some workout gear for the residents in recovery at The Charlotte Rescue Mission posting at Mission I’m Possible (MIP) Saturdays 9am.

Announcements

  • A51 HAPPY HOUR TONIGHT @ FOXCROFT WINE CO on Fairview . Bring some used workout gear to donate!
  • Upcoming 4/12 Convergence for Anvil and Death Valley with on-site coffeeteeria and speaker. Check out the preblast:http://f3nation.com/2017/04/06/pre-blast-the-coffeevergence-412/
  • YHC collecting old workout gear / F3 workout shirts for the residents which are F3 PAX at the Charlotte Rescue Mission. If you can donate a used one in halfway decent condition, that would be MUCH appreciated by the residents who truly wear them with PRIDE! Chelms mentioned just bring them to Centurion next Friday, or message me on Slack Twitter for pickup.
  • SAVE THE DATE!!! BROlympics is on 4/22/17… 10 events… test yourself against yourself and the Area51, Unionco, Indian Land, and SOB PAX for prizes in 10 events! http://f3nation.com/2017/03/03/f3-brolympics-sat-april-22/
  • Sign up to Q Stonehenge. Great site for VQ’s so step up and lead: http://www.signupgenius.com/go/4090d4aaba729a46-stonehenge
  • If you would like to Q Mission I’m Possible in Metro please contact Deertick or Marv or sign up on the schedule.  It’s a very humbling experience helping our brothers in recovery get some fitness, and they need your help!   http://www.signupgenius.com/go/10c0b4fa4ad2da1f58-f3mission1

SYITG~ JRR Tolkien

Good ol G-ma and a few New Things

A lively 19 men showed up to a chilly spring morning including 2 FNGs. Greetings, handshakes, fist-bumps all around, the disclaimer and then we were off for some Friday fun.

The Thang:
Warm Up lap around the track with some backwards jog, karaoke, high knees, and butt kickers.
Circle up in on the Big C for
Squat x 15
SSH x 15
Squat-Jack x 15 (NEW- Gummy comments)
Merkins x 15
Mt. Climber x 15
Merkin-Jack x 15 (NEW- Gummy comments again)

To Grandma Mountain:
Up Gma backwards in squat, back down normal X 2 (NEW- lots of commentary)

Partner up:
Up to Playground for 10 pull-ups each (help partner as needed)
Back down for a 400
Rinse and Repeat x 5
Audible called: Replace last 2 400s with 100 yd dash out and back (correct Gummy, that’s 200 yds)
Plank-a-rama for the fast guys

Wall Work:
People’s Chair w/ Arm Raises x 20
Plank Walks x 20
Donkey Kicks x 20
Rinse and Repeat

Fun Part/Relay Race:
5 Teams for Frisbee Hairburners: 25 yds and back
Rinse and Repeat

Mary:
Crab Crunch (NEW- Gummy comment again or and then Dollywood chimes in “Crab-Jack”) x 10
Freddie Mercury x 10

AYG back to cars for COT

Announcements:
Anvil and Death Valley converge next Wed at Anvil (Calvary) with coffeteria immediately after at Calvary and fireside chat with Jedi. Come on out!
F3 High T cranks up tomorrow also at Calvary 0700 near the sweatbox. Don’t let Hoover “pick up heavy thing and put them down” alone.

Ye ole Naked Moleskin:
Another Eagle has landed, yep FNG-Moana is another one of those young bucks from the Eagles coaching staff. Welcome, glad to have you out and strong performance this am.

Welcome also to FNG-Caddie, who heard about F3 through the SC flood service work by brothers. He works with the American Cancer Society doing fundraisers (ie. golf tourneys); looks like we’ve got our F3 Golf Tourney Q! Welcome and come on back out.

Is Sheldon really only 22? Joust gang seems to be getting younger and younger. YHC and Gummy help bring the average age up. Warms my heart to see the young guns out but makes me mad to chase them all the time. #youth

YHC had not Q’d in quite some time and wanted to try a few new things, some worked, some not so much. Had a full Weinke and wanted to get everything in and still ran out of time.
Grandma Mt- she will burn ya, be careful, she’s tough on you like a good Grandma should. And we still love her.

Love Gummy’s commentary via mumblechatter this am. It keeps things lively and if he wasn’t doing it, YHC would be. Keep it coming if not anything it’s feedback.

Did anyone see if Smokey’s hat came off? That’s how I gauge the toughness of workouts.

This BB is open for comments…..Bring em!

Spring Break Goats Gone Wild

9 Goats checked the calendar to see if it was April 7th or January 7th… The temperature was actually colder today than it was on 1/7!!  But alas, with Spring Break kicking into gear and beach weather around the corner (in theory!), it was time to rise and shine for another installment of Mountain Goat.

Having assembled and disclaimed via ESPN… we did something like this:

Mosey to the track:

  1. Warm-up mile; dynamic stretching
  2. 4:00 min I-pace; 3:00 recovery
  3. 3:00 min I-pace; 2:00 recovery
  4. rinse and repeat 2 times… we completed 3 x 4:00, and 2 x 3:00 intervals
  5. 1-mile cool-down

DONE!  We completed 5.5 – 6 miles this morning!  Excellent day’s work!

Moleskine

You guys are awesome!  Here are some notes:

  1. Joker was gliding as usual… making it look easy!
  2. Sensei is quickly getting back into half/full-marathon (a.k.a BRR) form!
  3. Early Bird… we talked this morning about how strong a runner he has become over the past 2 years!
  4. Benny always giving 100%!
  5. Lois… strong running!
  6. Tweetsie… you have made some serious progress!!
  7. Beaver… I always love your energy, enthusiasm, and commitment!  Be sure to check out Beaver’s Twitter photo… he spent alot of time on that!
  8. Freedom… bringing A+ game as you continue to get back into running workouts!

I say it all the time, but Friday mornings mean a ton to me!  It is great to spend them with you guys!!

Announcements

  1. Joy Prom Fri/Sat 4/28-4/29 at Carmel Baptist Church.  http://joyprom.org/?view=mobile
  2. Richard Sheltra run and Gethsemane Garden runs are April 29th.
  3. See Slim Fast if interested in BRR

Freedom took us out in prayer.

What happened to easy day?

9 men braved the ominous weather forecast and assembled for hill day at #F3DevilsTurn. Since there was water still on the roadways, chalk was not an option.

The PAX were given rough instructions to find someone that knows the route and latch onto them for the duration of the workout. Piper Glen can be a dark and scary place and it would not be the first time someone was lost to the hills. Luckily it was determined that everyone was looking to just cruise today and not push the pace so grouping up for safety shouldn’t be an issue.

Once the workout was underway, it became clear that Alf had different plans. During the warmup apartment loop, the pace was quick but manageable, but once the main event came, it was off to the races. A group of 5 and a group of 4 formed and remained through to the end of the workout.

Notable items:
1) Thin Mint is a great scout Q and kept close tabs on the movements of the PAX at every turn to ensure none was lost.
2) Van Pelt is experienced in the hills of Piper Glen and only needed rough guidance of the route. He even ended early and jetted out to Raleigh.
3) Depth Charge is looking fit and is making some significant gains in speed. I would pity the fool who decides to play any contact sport with him. #ouch
4) Rebar is just plain consistent now at running workouts. Seems like he is officially hooked. However, he came incognito this morning in a different ride. Sly.
5) Baracus came to Devils Turn on his birthday. It made us feel special. Wisely, he neglected to let us know this fact until the end of the workout so that we could not come up with some celebration ritual.
6) Gumbo is back from injury and Germany. It seems like a good time to get him in the Q rotation as the third in this Tri-Site-Q situation until my departure in late May. Even though he has too much hair, YHC knows DT is in good hands.
7) Bunker was smooth sailing as always on the hills pushing the pace the whole way. He even had the official DT shirt on today. #style.
8) As said in the intro, Alf did not get the memo that this was easy day. From the start, he was on it. However, in his own words, the wheels fell off on the last hill. The blame is clearly on Fraiser for this. Luckily Fraiser was not there to run up the hill backwards and shaming us all. Great push out there Alf, thanks!

Announcements:
– bring F3 shirts to JRR Tolkien for Mission I’m Possible donation
– F3 Dads camping trip on April 29, join #f3dads slack channel for info

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