It was already hot and humid when YHC pulled into SVMS for Union County’s weekly #gear workout a/k/a #F3Overdrive. I noticed 3 cars, but only 1 #HIM when I got there which meant that Mind Crime was either late to meet Glass Joe & Double E for their extra credit pre-run, or really early for the baddest #gear workout in @F3UnionCO. Regardless of what happened prior to 05:30, when it was time to go, there was a total of 8 men looking to get #swole. YHC planned a no frills, meat & potatoes KB workout for them this AM. Here’s how it went down….
No FNG, but disclaimer given anyway
Circle up of COP
SSH X 20 IC
IW X 20 IC
grab a KB
LSS with KB X 5 hold at bottom for lower back stretch
Thunderstuck (start the music – AC/DC’s Thunderstruck – SSH until you hear “Thunder”. 1 burpee for every time you hear it. SSH in between) – based on the mumble chatter, this was a real crowd pleaser .
The Main Event
All exercises are OYO
Focus on proper form to avoid injury (you’ve been disclaimed)
Round 1
KB swings X 15 each arm
Romanian DL X 10 each leg
Clean & Press X 10 each arm
Flutter Press X 20
Mosey around the ring of steel to recover then Reapeato 2 more times
Round 2
Goblet Squat X 20
High Pull X 10 each arm
KB Windmill X 10 each arm
Plank Pull Thru X 10 using KB
Mosey around the ring of steel to recover then Reapeato 1 more time
KB Burpees X 5 OYO
KB curl X 10 & go immediately into KB tricep press X 10. Don’t put KB down. Go directly to KB curl X 8 & KB tricep X 8. Repeat stepping down by 2.
Mary
LBC with Bell X 20 IC
Dollly X 10 IC
Announcements:
Glass Joe, Double E & Lamont will be in Monroe on Saturday. Late Show expected to bring FNG. Pre-run available
Transporter takes the lead at Outland on Saturday
F3Union Co is sponsoring Speed for Need at the Susan G. Koman Race for the Cure in October. Watch social media for details
Moleskin
Definitely a sweat fest out there this AM. It was good to see so many men beat the fartsack and finish the week strong. Hair Band returned from a week at the beach. Although he was only DR for 6 days, there was some definite mumble chatter about him taking so much time off. It was good to see Edison in the ring this morning. Dude was definitely putting in a solid effort this morning. Maybe next time, he’ll actually join the circle…… Hoffa gets a bad rap for being angry all of the time. Not so sure about that, but one thing I do know is that he’s consistent. He’s at every UC workout I attend, and that definitely gets him R-E-S-P-E-C-T. Lamont quietly goes about his work. It’s paying off. In fact, he showed us today by wearing a sleeveless shirt to show off the guns. Where do I get tickets to that show?
From the looks of it, I think everyone got their money’s worth today. Lots of sweat left on the ground this AM because of the effort, not the humidity. It’s an honor and a pleasure to be part of such a committed group of men.
Thanks to Hair Band & Glass Joe for the opportunity to lead this morning’s workout.
OK – so I haven’t sent out a backblast for Ghost Runner all season. Kind of hard to actually say what happened when you have a dozen guys strung over the course battling the heat each week. (I suppose I could just make some junk up like Bushwood’s Donut BB each week.) Any how – if you want to know what goes on at Ladies Night at Vintner, you’ll have to post to find out.
We have had solid groups every week of around 10-12. Some BRR runner’s and some other’s just looking for an evening run and a some quality 2F. If you haven’t come you should try it and hit the 4 mile loop or step up to the 6 mile loop (Purple Haze LOVE’s the hill on 4-mile Creek)
But the important thing here is that next week Vintner’s is hosting 21st Amendment Brewery paired with Pop-Tart’s. No, not this Pop Tart, this Pop Tart. I don’t have any clue why you would pair beer and Pop Tart’s, but I also don’t see why the hell not?
Looking forward to see you all out there. I might have to pick up a few boxes of these for BRR.
-Alf
13 lucky men showed up this morning to see what was going on at Charlotte Christian. Gummy was there to bring the entertainment.
Pop quiz – what is the mission of F3? Dolly wood came through like he was in grade school and nailed it with flying colors. Well done DW.
Off we went – mosey to track and run a lap for COP – SSH x25, iw x 25, merkins x 10, Peter parker x10, parker Peter x10, mtn climbers x10, merkins x10. Run a lap – begin w 20 merkins and stop half way and do 20 merkins. Repeat w squats and then repeat w lbc’s. Go to stadium steps. Triple nickel – 5 merkins at bottom, run to top, 5 dips at top. Repeat 5 times. Mosey to bottom of grandma mtn. Partner up – P1 runs to top and does 15 merkins, and 15 lbcs. P2 runs down and back up. Flap jack. Repeat 3 x’s. Circle up for 8 mins of straight Mary – 25 lbc, 25 flutter, 25 lbc, 25 heels to heaven, 25 lbc, 10 partner leg throw downs(have no idea what these are called) 25 old school sit-ups. Mosey to parking lot. Partner up. P1 runs to busses and back. P2 does burpees. Flap jack. Repeat 3 times.
Moleskin- the best AO in all of F3 nation continues to get more difficult to navigate w all the construction although we did managed to cover a lot of territory. Maybe Yeti can provide the keys to the bobcats and bulldozers and we can utilize them in next weeks workout. YHC came in w a weinke but as I heard some chatter I decided to change some things up to keep everyone fulfilled. Hence the burpees at the end – thanks lobstah roll! It’s always a pleasure to lead. Thanks guys
YHC remembers scattering 5-6 Orange buckets + numerous other gear around The Brave site during my last Q, generating the backblast title of “Death to Props RIP.” These buckets were almost…if it wasn’t for my laziness this morning, part of the circuit. However, YHC settled for all body-weight obstacles and small cones as my only props although we remained out of Mall Cop’s jurisdiction doing our fitness on the fitness trails. 513 was on the clock before I received the inquiry from a handful of PAX, led by Haggis “Are we going to be crawling on the ground today?” My response NO = everyone go ahead and take your shirts off before we roll out. Quick disclaimer including “This is a hard workout, you should have prepared yourself for this” was given and off we went.
Warm-up
The AMRAP Thing
Complete course and AMRAP style with the caveat that 1 station is eliminated after each lap in the order that it is laid out on the course.
Moleskin
It was muggy, disgustingly thick this morning = perfect conditions to die during an AMRAP. YHC thought it a good idea to give the PAX some motivation by having everyone partner up #Accountability. Strong work per usual out of Haggis and Thin Mint as they managed to lead the way and also be the 6 in the same day. Doubtfire was giving Doc McStuffins (another one fresh off of a double pre-run the day before) a strong push as they were keeping a strong pace throughout. Fire Hazard managed to keep his emotions together despite having to run alone as Mario was closing down the gas station restroom. Squid and Tagalong (Brave virgin no more) were taking turns pushing one another throughout also keeping a strong pace as we were unable to catch up to them, great work fellas. Madame T (a winter person) and Nard Dog teamed up as the splash brothers, looking like they both went off the high board into the pool before during the workout. Sorry to let you down Nard Dog as I failed to double pre-run 2 days in a row…next week. Commish, solid work taking on The Brave this morning and continuing to push and finish up strong. Keep the tenacity flowing. Argonaut never fails to turn a difficult workout into an even more difficult workout throwing in some backpedal up the Bagpipe Hill….calfs are blasted but appreciate the push and display of accountability. You would make a great Brave Q at some point down the road…
leading into Announcements:
Solid group once again on a Friday.
Over & Out
-General
The crew of Devil’s Turn numbered 23 this week. We were blessed by an overseas visitor and almost had to send out a search party for a Turkey. Strong group this morning on a hot, humid summer morning.
The Thang:
Pretty simple this morning although we had a minor revolt on our hands. YHC was being a little selfish since I had to travel for work and miss my interval workout earlier in the week, I decided to get in my much needed marathon training workout. The announcement that we were headed to the track was met with the usual mix of mild excitement combined with a touch of annoyance. Some were more vocal than others (“I’m not doing that”), while others waited until we arrived at the track to pick their poison. Some opted for the hills in Raintree, and some opted to hit the track. We seemed to be evenly split.
Skinny Mole
Opinionated group this morning. Never one to shy away from an opinion, Tiger Rag announced his intentions early that he was hitting the hills vs. the track…which isn’t an issue since the split off point works well right at the entrance of SC Middle. He also had strong doubts at whether we’d see a backblast for the morning’s event as well #ignoringworktoproveTRwrong.
Once we hit SC Middle, half took off for BRR training hills and others hit the track…some for a more leisurely pace, and a couple Brave souls decided to join YHC and run threshold pace intervals. Haggis and his brother Doubtfire stepped up to the plate and didn’t make YHC run those on his own….I immediately knew I was in for a tough one after the stories I’ve heard about Haggis chasing his brother all over the hills in Scotland. Haggis proved to not be very good at math and figuring out his pace….once he realized we were going much faster than we were supposed to he commented, “well…now that we’ve started this, we can’t go slower”. Hard to argue with that. We were able to hit 3 intervals on the track but had to head back for COT for the last one….and here’s where it got interesting. Doubtfire was biding his time all morning running side by side with YHC just slightly behind Haggis. 0.2 miles before the end of the last interval, the fire was lit in his belly to best his brother in front his F3 brethren and he takes off like a bullet. When the segment was done and we had caught our breath, Haggis looks at YHC and says, “Bunker…that’s what I hate about having a younger brother”.
I’m sure many hilarious things happened in the hills of Raintree…but since I didn’t choose that route I don’t care.
Thanks for the opportunity to lead.
Annoucements
None…yes…even with Tolkien in attendance there were no announcements.
24 Pax including one FNG kicked off Thursday with a visit to Peak 51, one of South Charlotte’s most popular AOs.
Proper disclaimer followed by a mosey to the parking lot behind the church between McDowell and Sadie for COP. 15 SSH IC and 15 Imperial Walkers IC.
Partner up for three rounds of suicides and AMRAP work.
Round 1:
Round 2:
Round 3:
Mosey to gym equipment behind school parking lot. 10 pull-ups, 10 merkins, 20 LBCs, run one lap around track. Repeato x 2.
Mosey to hill behind baseball dugout for a triple nickel. 5 rounds of 5 burpees at the top of the hill and 5 low slow squats at the bottom.
Mosey to steps/walls between school buildings. Find your partner from the suicides/AMRAP block. Partner 1 runs around mobile school buildings while Partner 2 performs AMRAP dips. Flapjack. Partner 1 runs, partner 2 AMRAP derkins. Flapjack.
Grab some wall for people’s chair and 30 air presses IC. Mosey back to launch (not lunch) for COT.
We mixed in some planking and a bit o’Mary along the way.
15 men posted to Kevlar. Orange Whip (site Q) was a bit nervous that YHC over extended himself on other Q’s this week and wouldn’t have the energy to bring it today. Hopefully you weren’t disappointed.
The Thang:
At 5:29 a disclaimer and fair warning was given and off we went moseying towards the lacrosse field. Throw in some shuffle right/left to slow the pace for Floor Slapper coming in hot. Circle up in lacrosse field (thanks Horsehead, Tiger Rag, and others for your donations) for COP.
– SSH x 20
– Low Slow Squats x 15
– Alternating Lunges x 15 (with awkward moment as Horsehead lunged uncomfortably close to the Q.)
– Merkins x 15
– Plank Jack x 10
– Low Plank Jack x 10 (already lots of modifications going on)
Pick it up and mosey across 51 to the mini-neighborhood with the hill.
5 trips up the hill with escalating exercises 5, 10, 15, 20, and 25 reps of Merkins at the top and Heels to Heaven at the bottom.
Back up the hill and line up on the guard rail (some concerns with drunk drivers and ladies putting on their makeup bouncing off the guardrail. We stayed on the inside.
3 Rounds of:
Mosey back to track by the school and circle up for some Mary. Freddy Mercury, flutter and plank work.
Break off into two teams for dodge ball.
Rules:
While dawn was breaking it still was difficult to see some of the balls but seemed to go over well. Likely only 1 or 2 Tommy John surgeries required in the throwing arms.
Moleskine:
It’s been tough to post on Friday’s due to the Thursday double down’s but was good to get back to Kevlar. A solid group out there looking to get some work done but still keeping the Fun Friday’s going. Credit to Horsehead, Pop Tart, and Fault Line who just finished Ghost Runner with me 9 hours early in 90 degree temps and 400% humidity with Code Yellow air pollution concerns. Speaking of pollution and Pop Tart – he singled handedly moved us from Yellow to Purple this morning. He might need to throw out those shorts.
Orange Whip and Drive By were out in front all morning. Tackling Dummy wasn’t far behind. Good to see Curd out after being on IR for the better part of 17. He was hanging in there and didn’t gain 100 pounds so he must have been doing something on IR or just eating well.
It’s BRR season so I don’t hit many boot camps these days but good to be back out with Cotton Tail, BLC, Young Love, Lex Luthor and Harley, who among others smartly avoid the BRR each year! Teams still need drivers so if you want all the 2F and sweaty van smells without the running, sign up to drive.
Ready Mix was pulling up early with calf cramps – hope that eases up on you today. Way to hang in there. The weather out there will dehydrate any of us quickly.
Thanks to Orange Whip and Fault Line for keeping Kevlar going strong.
Solid take out by Cotton Tail.
-Alf
Announcements:
You are reading this on the new F3SouthCharlotte.com web site which we are using now. F3Nation was getting crushed at scale so the regions have all broken off. T-Claps to Wingman for setting this one up for us.
F3 Golf–10/27/2017. All funds for F3 Leap expansion efforts. Olde Sycamore GC. Great time to give it away.
Numbers are swole at Centurion. More to come on that soon. 76 with 80% humidity. Sweat started with the pre-workout mumblechatter. A few PAX did pre-runs, but YHC was too busy saying hellos to mentally record those overachievers. Paper Jam must have been one. Feel free to give yourself some pre-work cred in the comments below. Disclaimer given in thorough fashion, though it may not have topped yesterday’s at Rebel Yell. Off we went into the humid gloom.
Mosey up Little. Right on Carmel. Right on 51. Right into 1st walk through into shopping center at 51/Carmel.
COP
SSH x 10
IW x 10
Mountain Climber x 10
Shoulder Tap Merkins x 20
Squat x 10
Bonefish Loop
Start at stairwell next to walk through that we entered. 20 Merkins. Run around Bonefish to Little. 20 Jump Squat at Stop sign. Run to walk through and back to stairwell. Repeat.
Plank series to regroup.
Stair Loop
Start at stairway. Up to level 2 and around to far stairway. Descend to ground. 5 Hand-Release Burpees. Back to start. 10 Heels to Heaven. Repeat x 2.
Reverse plank series to regroup.
Mosey out of shopping center. South on 51 and into campus. Stop at picnic tables.
Bench Set
10 Step Up/10 Dip/10 Derkin x 3
SSH x 25 IC to regroup.
Mosey to Tartarus (parking deck). Up ramps to level 4, Stairwell 1. Plank series to regroup.
4-Floor Triple Nickel
Descend Stairwell 1 to ground. Left to Stairwell 2. 5 Double Merkin Burpees. Ascend Stairwell 2 to level 4 and back to Stairwell 1. 5 Donkey Kicks. 5 Repetitions.
Mary at level 4
Paper Jam led 15 toe-tap LBC. Flutter x 10/Dolly x 10/Hold 6 inches. Descend Stairwell 1 and back to launch.
COT
Moleskin
Kotters to Pulp Fiction. 1st Centurion post in a few months due to injury. Glad he is feeling good enough to post.
Fredo made good on his social media promise to post Centurion. Triple Nickel in the deck in honor of his presence. Glad he could make it out. Puppy problems prevented him from posting yesterday. Strong work as usual.
Frasier was out front. Go figure. ICYMI–the guy is pretty fast.
Checkpoint (Respect) was on his heels, or could at least see them. Another fast guy. Fairly certain he has found the fountain of youth. YHC would appreciate the map. Strong work as usual.
Brilleaux and Lorax were up front as well. Consistently fast and hard-working. Well done men.
Udder pushed hard on the first 2 loop sets. Fairly certain he was keeping an eye on the PAX for the deck work as we spread out. Good site-Q performance. T-claps for the takeout prayer as well.
Haze is getting faster by the day. Solid work this morning. Hannibal, Utah, Knight Rider getting after it. Strong work by all today. It was warm.
Pro’s form is second to none. Well done brother. Good to see you this morning.
Enjoyed it today, as always. Thankful for the opportunity and the ability to lead this group of men. Followed the workout with The Stand at Panera. Strawberry led a discussion of Ephesians 2:11-3:13. This is a strong 3rd F group that welcomes all men. If you want to learn more, show up, or ask Purple Haze, Champagne, or Hops for more information.
Announcements
F3 Golf–10/27/2017. All funds for F3 Leap expansion efforts. Olde Sycamore GC. Great time to give it away.
NEW WEBSITE–f3southcharlotte.com–This is where all A51/SOB/UCo backblasts and information are now located. Check it out. Get a login and post comments to backblasts, and, backblasts themselves. Wingman is Comz Q. Udder and Thin Mint are helping out as well.
SPEEDFORNEED!!!! SOB/Area 51/ Union County men, the first SPEEDFORNEED event in South Charlotte kicks off on Saturday, September 30th. SPEEDFORNEED is an F3NATION initiative that allows persons with disabilities to participate in fitness events utilizing custom racing chairs built from OUR donations. If you’d like more information, then visit the official site www.f3speedforneed.com.
For more inspiration, watch this awesome video to learn more about helping adaptive athletes race: “The Making of SPEEDFORNEED” . Like what we’re doing and want to support? Click for CrowdRise Donation Link or Click for F3Foundation Donation Paypal Link and make sure to put in comments “SPEEDFORNEED“. With your contributions, the team has now purchased 4 chariots, a tent, a trailer, and Medals for the participants.
It is now time to bring this great program to South Charlotte. We will be supporting the Isabella Santos run by setting up a tent to raise awareness and racing with kids in the custom chairs. This is a very worthy cause that support research to cure childhood cancer. You can read about it here https://isabellasantosfoundation.org/about/
This organization was started by Isabella’s parents with the hope that they could raise the money and awareness to save their little girl. While Isabella fought hard relapse after relapse she was not able to beat this disease, but with the help of this organization and our support we can help other children live her dream of a world “With no more cancer.” So sign up with your M’s, 2.0’s and friends.
· RACE EVENT: Isabella Santos 5k/10k/fun run
· DATE: Saturday September 30, 2017
· WHO’S INVITED: F3 Nation PAX, their M’s and 2.0s (spectate & support or register to run)
· REGISTRATION WEBSITE: http://5kforkidscancer.racesonline.com/register (TEAM NAME is F3Nation)
· OTHER DETAILS: 10k-$40; 5k- $30; Fun Run- $20 ($5 increase starting September 23)
· MEETING POINT: F3 Nation SPEEDFORNEED tent (Ballantyne Corporate Park)
· HOST F3 REGION: SOBs
· DRIVERS: TBD (We will have 2 chairs and are determining the logisitcs)
· SPEEDFORNEED DONATION SITE: Click for CrowdRise Donation Link
· SPEEDFORNEED PREBLAST: SPEEDFORNEEDPreblast
5 men and a 2.0 gathered in the ring that is Elon Park Elemantary School.
Big lap around the school.
COP, all in-cadence
Side straddle hops x 20
Imperial walkers x 15
Morracan night club x 10
Low, slow squat x 10
‘Mericans x 10
Drill 1 – Lateral movement
From the boxing stance travel around a center point in a circular motion. Complete full circle clockwise & counter-clockwise.
Drill 2 – Shoulder/Knee tag
Partners square off and try to tag thier opponents knees or shoulders.
Drill 3 – Shadow box w/ partner
Focus on body position, footwork and hand speed.
3 min round x 2
Drill 4 – Duck and slide
Face partner, step laterally to the right and duck to overhead punches. Repeat 5 times and switch.
Rinse and repeat.
Drill 5 – Focus pads
Partner 1 with gloves, partner two with focus pads. Focus on specific punches – jab, cross, hook & uppercut.
3 min round x 2
Drill 6 – Sparring
Light sparring, no head shots. It’s not about how hard you are hitting, but instead working to improve speed, angles and endurance.
Core/’Merican Ladder
10 ‘Mericans
20 Regular crunch
9 ‘Mericans
20 Little baby crunch
8 ‘Mericans
Side crunch, right
7 ‘Mericans
20 Side crunch, left
6 ‘Mericans
15 Pretzel crunch, right
5 ‘Mericans
15 Pretzel crunch, left
4 ‘Mericans
20 Chippy cross
2 Timothy 4:7 “I have fought the good fight, I have finished the race, I have kept the faith.”
Faith keeps us going. Faith in the Sky Q, faith in each other and faith the all this toil be worth it. Wherever you are with your faith, don’t quit. Just like our muscles get stronger with use, so does our faith. Keep pushing!
