2 PAX ventured on a pre-run at 5:00 down Bevington Place and back before meeting the main group of 13 PAX at 5:15 for an out and back on the greenway. During the pre-run, there was a #F3DevilsTurn bald board meeting (BBM) to discuss succession planning for YHC due to a planned move in May to the Lake Norman area. After several non-binding resolutions and objections from the floor, it was decided that it would be announced during COT.
Upon reaching the parking lot, several PAX were already taking part in mull-o-rama with Cheddar and Fletch dragging arse getting out of their cars. Cheddar joined as we took off down the greenway and we just left Fletch. He can catch up we said, and that he did…
About 1 mile into the run, Fletch and Bushwood decided they needed to stretch their legs and took off at a sub-7 minute pace. Graffiti and YHC tried to give chase but after about 100 feet, came back to our senses and settled into a more reasonable pace. We just watched as Fletch’s red blinky light got further and further away through the woods.
Due to the format of #F3DevilsTurn where the PAX tend to get spaced out, this condition remained constant for the next 22 minutes until it was time to turn around. At first Bushwood came screaming past. It may be that he jumped the gun and turned back early. However, Fletch made up for this by not turning back until way late. Perhaps he needs to take notes from Wild Turkey and wear another watch or two (the man likes information).
Once everyone turned around, the conditions again remained relatively constant for another 30 minutes except for the occasional tomato pace bump (TPB) and verbal high five while passing fellow PAX on the way back to the parking lot.
Overall, it was a great Devil’s Turn.
Announcements:
– During COT, Gumbo agreed to take over co-Site-Q responsibilities from YHC upon my relocation in May. Until then, Gumbo may keep his hair and we will work on the transition plan although he may kick me out prematurely due to late backblast posting…
– F3 Dads camping trip has been cancelled due to the snowstorm coming on Sunday
10 PAX braved a stormy Friday morning to get stronger, faster, and fitter. And soaking wet.
We launched promptly at 0515 after YHC gave the veteran crew a mostly weather-related disclaimer with thunderstorms in the vicinity. At approximately 0517, the skies opened and drenched the PAX as we headed out for the counterclockwise Rounding Run warmup. The plan was to complete the loop and meet at the third road hump on Strawberry Lane. Things went well until YHC made a wrong turn at the corner of Rounding Run and Rounding Run and ended up running the loop again. YHC realized his #QFail after passing the extremely low #lowrider truck for the second time. No harm, no foul however, just an extra half-mile or so.
The PAX regrouped for 400 meter intervals on Strawberry for the rest of the rainy morning. We completed 5 rounds at R-pace with 400 meters of recovery in between. Joker beasted the intervals, setting a blistering pace with Marlin and Slice not far behind. YHC felt pretty good for the first 350 meters of each interval, but those last 50 meters hurt, in a good, mitochondria producing way. Strong work by everyone today, giving their all despite less than ideal conditions. Store this workout in your memory banks and retrieve it when you need a boost, when you’re struggling or not feeling 100%. Thanks to Tweetsie for taking us out.
Richard Sheltra Memorial 10K/5K/1Mi Run April 29, 2017
Also on April 29 – Gethsemane Garden 5K to benefit orphanage in Kenya to help kids with HIV/AIDS. GGCCKenya website.
Familiar faces start to roll out of their cars and form into a tightly knit circle in the parking lot, obvious jokes ensue, a few yawns and some nervous laughter discussing the outlook of the weather heading straight for us.
I think about 15 guys were there when we started…the Kevlar elite! Think – beaches of Normandy men! The usual tough guys!
Then people started talking about possibly getting “wet” and “what if we die?” The chances of us dying in a lightning storm are like 1 in 20,000,000 – or what my wife likes to call her “jackpot” – hence my recently upgraded life insurance policy. She was willing to take the chance of me posting this morning.
I tried to distract the PAX telling them using the ol’ “well the thunder is a few seconds behind the lightning so it’s at least X miles away” – you know, that bullcrap that you’ve always said but probably isn’t true.
I gave a disclaimer on the weather just in case anyone thought that I had anything to do with it starting to rain. The epic lightning was my main concern, and allegedly the only reason F3 is ever cancelled – someone mentioned.
What had happened…
We took off fast – some would call it a “shotgun start” because 8 seconds in to the workout – CRACK!!! – the lightning hit somewhere on Monroe Rd. and took down a tree (true story). It lit up the entire sky – think 4th of July Sandlot scene. This was at least a mile away and we knew we could make a dead sprint for the tennis shelter without getting hit. We turned around only to see at least 10 guys heading back to their cars. The men who set their alarms in the 4’s, drink their coffee black and bite down on sticks instead of getting anesthesia.
Bookie got caught in the middle and had a very important choice to make. Take the blue or the red pill. He chose correctly. Picasso and Squid didn’t think twice and I’m still trying to figure out if Fault Line is human or not because there have been a series of workouts where he really seems like he’s completely prepared to die. He Q’d one a few weeks ago where he took us right to a field filled with water to run sprints…he was genuinely annoyed at the whining from the other guys. This may be the guy that you grab when you go to war. Squid has never shown resistance to pain or risk of death and Picasso and Bookie impressed me to no end.
The workout…
Well – we went to the tennis pavilion (crap, I just realized I left all my cones all over the parking lot that I previously planned to use this morning).
Since we all 5 know what we did I’m keeping this brief – we used the benches and tables in the tennis pavilion.
The last 15 minutes we left it up to a committee and had everyone co-Q. One guy called out a workout and the others had to follow. I think the best one was Picasso’s bear crawl circle where he called out 5 merkins in between. Really good stuff.
At 6:14 we made a dash back to the parking lot…I said a quick prayer thanking the Lord for delivering us from the storm and we all left.
Discomfort is good and it stretches and grows you and the 5 men who pushed through today understand this even more. To the men who left, we get it, you have a wife and kids to take care of, we really don’t blame you…buuut we can’t give you credit for posting.
Small note – I invited a FNG today and he freaking came and tried to find us! He was late but he tried to post in the storm.
Thanks to the 5 guys for co-Q’ing this workout and for pushing through. T’was a good morning.
Out
It had been a while since I posted at the big house was so glad to get the email so I was happy to see the email come that said I was on Q this beautiful Monday morning.
Three of us went for a pre-run to scout out the area.
First off this is all a little fuzzy due to me being a slacker that is super late on the BB.
The Thang..
Mosey over to the parking lot near the far field house for some warm-ups.
20 SSH
10 windmills
10 merkins
20 IW
From the field house we run to the end of the parking with 5 burpees at the beginning, 5 at the middle and 5 at the end.
Then we paired up (one team of three if you are doing the math) and did some sprints down the lot and back then flap jacked to get to a combined number on the following exercises.
100 – Merkins
150 – squats
200 – LBCs
Next we did a little Indian run down around the big field. Oh wait, what is that I, a brick wall at the dougout. Let’s stop here and do a little wall work which consisted of some presses, one legged peoples chair, and some balls to the wall with presses.
Next over to the small bench sized walls and partner up with a different partner. Partner 1 runs around the other set of small bench walls and then flapjacks with partner 2 who has been doing dips then switch again and do derkins. 3 rounds of this nonsense.
Next over to the playground for some pull ups. then head back to the start with some mary stops for fun on the way.
I remember everyone working hard and pushing each other. since this is so late that is all I’ve got.
It was great to be back at the big house I will not stay away as long next time.
It was a pleasure to lead this group of men and get too meet our FNG Blue Fox.
25 PAX launched from the Vine with a Tripe 2 plan. Should be simple, but math would prove difficult in this oxygen deprived environment.
The THANG:
http://f3nation.com/2017/03/06/preblast-222-2/
The Moleskin:
| PAX | 200m Average | 2:00 Average | Notes | Difference |
| Bunker | 0:05:35 | 0:05:42 | <10 second difference | 0:00:07 |
| Fahvra | 0:04:51 | 0:05:03 | fastest 200m average | 0:00:13 |
| Frasier | 0:05:04 | 0:05:00 | only “reverse” trend where 2:00 average was faster | N/A |
| NardDog | 0:05:26 | 0:05:54 | biggest difference, but fast 200m | 0:00:29 |
| OneNiner | 0:05:28 | 0:05:40 | <15 second difference | 0:00:12 |
| ThinMint | 0:04:53 | 0:05:01 | <10 second difference | 0:00:07 |
| TigerRag | 0:05:57 | 0:06:09 | <15 second difference | 0:00:12 |
| WildTurkey | 0:06:10 | 0:06:05 | “reverse” trend, but only one 2:00 measured properly | N/A |
| Bratwurst | 0:05:08 | 0:05:16 | <10 second difference | 0:00:08 |
| DocMcStuffins | 0:05:45 | 0:06:26 | large difference | 0:00:41 |
Here are the full details:
https://docs.google.com/spreadsheets/d/1a5Mq58-isCYhTzt_CITONhJ505hPbJH9rvP-EozcZeo/edit?usp=sharing
Mountain Goat hits the mean streets of Raintree for a 2 mile easy warm-up run around the Rounding Run loop before assembling on Strawberry Lane for 400 meter intervals at repetition (R) pace. Utilize the Jack Daniels Running Calculator link below to determine the pace that’s right for you. We’ll run 400M, recover 400M, rinse and repeat until 0615.
The party starts at 0515 at SCMS. Join us to kick off your Friday. You know you want to.
runsmartproject.com/calculator/
Lots of people say “I support the troops”. Why do they say that ? Some say it to deflect criticism (i.e they disagree with American imperialism, but … support the troops.), others say it as a sort of moral, patriotic platitude (i.e Bless this good food, bless the troops… and, I support the troops). Hopefully, the vast majority of folks who say, “I support the troops”, or some equivalent paraphrase, mean well by it, and accompany those words with some sort of action: a donation, a support package, maybe a workout. Quite often, too often maybe, these words and gestures of support are aimed at the generality and vaguery of “the troops”.
This Friday at The Brave, you have the opportunity to “Support the Troops” with a gesture of solidarity AND particularity. At Thin Mint’s request, YHC is coordinating a workout patterned after the Maltz Challenge (see link below, modifying due to equipment and PAX numbers). In addition to patterning our workout activities at the Brave after the challenge, YHC also challenges you to bring a name (or names) with you. Names of service men or women that you know. They could be family, friends, or complete strangers. Anyone that is serving right now in the US Armed Forces. You’ll be dedicating the workout to them. If you don’t know anyone, ask around.
http://f3nation.com/2017/01/31/2017-maltz-challenge/
Identify 1 or more US armed forces men or women to dedicate your efforts to. Memorize their first name, last initial, and military branch. Be prepared to state their first name, last initial, and branch during Nameorama. (i.e John. S. Marine Core)
If you have a weight vest; wear it. We may not hit 4 miles, so make the ones you do hit, quality. Recommended weight is 10-15% of bodyweight
Read the Workout spec below and come prepared to work.
20 burpees on your own
Partner up and Begin Maltz Challenge (as prescribed above)
The clime and conditions were ripe for a military tribute workout: clapping thunder, blinding lightening, driving rain, and howling wind. There were a few dissenting opinions at the beginning, but after we got rolling, we weren’t stopping. Started out the
morning, warm, dry, breezy and 58; ended 47 and soaking.
A couple accolades: McStuffins & Flipper were consistently at the front of the line; Thin Mint was there, rallying the group despite a completely gimpy right arm; Buckeye knocked out 50 straight knees to elbows (or it seemed like it); extra fist bump to Nard Dog and Mighty Mite for wearing weight vests for the duration (even during the 100 meter partner carry).
Everyone pushed hard; here are the men and women of the Armed Services that were honored by each today:
Honored to sweat with you all today,
Argo
Thursday’s are typically reserved for the M to post FIA, who is always great about giving me her day when I have Q. This week she informed me that the gift of Thursday would require my reciprocity in giving her Wednesday…until the forecast called for rain. Alas, my lucky rainy day included 45 minutes of beatdown provided free-of-charge by Thin Mint. 17 men joined YHC at the AMC at Stonecrest for the weekly installment of Rebel Yell, which, as Strawberry informed me post-workout, is the hottest ticket on Thursdays in South Charlotte. Disclaimer was given, we grabbed the 4 cinder blocks YHC had positioned behind the Toyota, and off we went.
Thang
Mosey to parking lot adjacent to Chik-Fil-A. Circle up.
COP
All in cadence: IW x 10/MC x 10/Merkin x 10/Diamond Merkin x 10/SSH x 10
5 Stop Storefront Tour
Stop at end of each of four closest building. 5 Hand-Release Burpees at each stop and 5 H-R Burpees back at the blocks. Plank-o-rama to regroup.
Mosey around the back of Target to 2nd speed bump. People’s Chair to regroup.
5 Stop Double Merkin Burpees
Stop at the next 4 speed bumps and end at the stop sign. 5 Double Merkin Burpees at each stop. Plank-o-rama to regroup. Low Plank Jack x 10 IC.
Mosey out of the retail area up to Elm. Left on Elm. Left on Elmstone. Stop at Rosebriar to regroup. Continue mosey a ways down the Murderhorn.
Triple Nickel
Between 2 stoplights in the middle of MH. Run up hill to light. 5 Burpee. Run back down to launch light. 5 Heels to Heaven. 5 Repetitions.
Mosey down to the bottom of MH. Plank-o-rama to regroup.
AYG up the hill back to Rosebriar. Reverse Plank-o-rama. Smurf Jack x 10 IC
Mosey across Elm back to launch lot. Drop blocks at Toyota. Circle up for Mary. Burpees to allow six to join group.
Mary – all IC. Hold 6 inches between. Flutter x 10/Dolly x 10/Heels to Heaven x 10/High Flutter x 10
Wide arm Merkin x 10 IC
COT
Moleskin
Transport of the cinder blocks over the 2.5 mile workout was the responsibility of the group. All men helped. Big Tuna refused relief as he sprinted up the Murderhorn with a block. Impressive Big T. Alf and Doc were out front pushing on the pace for pretty much all of our work today. Don’t think Alf really gets tired anymore. Well done. Two weeks in a row posting with Doc. Dude gets after it. Tagalong and Shrinkwrap out there again crushing it. Solid work men. Bucky, Goonie, Fireman Ed, Toolbag, Heartbreaker, Strawberry getting it done, as always. Good to meet Tiny Dancer. He slayed it today, along with Morning After. 4 Respects all got it done this morning. Partnered up with Van Pelt yesterday at Anvil. He never lets up. Great job this morning.
Today marks 5 years of my brother Eric’s death by suicide. Many of you know of this story as YHC also Q’d a workout 11/09/2016 on his Bday. I told some of his story at the workout and in the backblast. This is why 5 played a prominent role in the workout this morning.
Funny things go through your head when you are leading a workout and thinking of bringing your own “stuff” into play. Questions are asked. Am I selfish to make this about me? Will the men think I am looking for pity? Does anyone care to hear about my struggles? Answers: Maybe a little. Doubtful. Lastly, yes, these men, my friends and brothers, do care to hear about my struggles and offer support.
To me, this anniversary is a weird one. It is like most other days in most ways. But, 5 years ago, my family lost one of us. What do you do with that? Should I be more sad than on March 8, or any of the other days? Don’t think so. Got woke up this morning, not by my 0453 alarm, but by a 0430 text from my friend Rock Thrill. It read: “Good morning. I will be thinking about Eric’s life and your family today. Praying for you all. I am with you in spirit at your Q. Enjoy honoring your brother’s life and using his life as a platform for impacting others. In Him, RT” Rock Thrill and YHC share the common bond of losing a brother. His brother, Joe, from an accidental overdose, and my brother to suicide following a 10-year battle with addiction. His support this morning was huge. Inspiring. Also inspiring is the 5 years of the Joe Davis Run for Recovery put on by RT and his family. This year over $34K was raised and given to Keystone Substance Abuse in Rock Hill, SC. #IMPACT
So, on this anniversary, we carried 4 cinder blocks (don’t have a 5th, which would have been fitting). All of us had to help to get that done. The blocks represented the extra burdens that we all carry, whether it be the death of a loved one, problems with work, mistakes made in life, or anything else that weighs us down. We all have something or many things. The sharing of the burden of the blocks is much like the support we provide for others. All the PAX were quick to take that burden from a brother. The point YHC made in COT was that we need to remember to do that with those around us. To be vigilant in supporting others, lifting them up, and being there.
Was at a recent 3F with Hops, Deep Dish, and Dolphin. Something we discussed really stuck with me. Not sure who brought it up, but the discussion moved toward asking the question: “How are you doing.” We all ask this question several times a day. At least YHC does. It is asked as a pleasantry or a greeting. Given the current usage, the power of the question is lost. Most will respond, “Good,” or, “Living the dream,” or something to that effect. It is automatic for most. Think about asking a follow up question: “How are you REALLY doing?” This will grab the attention of most. Some will interpret it as genuine and may actually answer truthfully. Be prepared to be leaned on. Thankful for all of you men and for F3. Awesome way to start this day.
Announcements
Wall restoration at Providence Presbyterian Church. Round 2. 250-year-old stone wall is falling down. F3 is trying to put it back together. 03/18/2017 from 0800-1200. Check Slack for details.
Savage Race 05/13/2017. Get signed up and join the 50 or so A51/SOB pax already committed.
Riding to OPE this morning, there was quite the chill in the air. Needed something to get in the mood…Safety Dance? Absolutely not. New Pollution? Nope. Electric Feel? Oh Yeaaaahhhh. Feelin good, working out the weinke in entirety on my three minute drive. Substi-Q today as Icicle asked for it last week, and did something unfortunate while running last weekend. Get well brother. Pulled into OPE lot with some guys standing around stretching. Graceful dismount from my ride, look in the back seat, no gloves. #FFS! (ask Bulldog for translation). Gummy immediately notices what he thinks is a new shirt for YHC. Lulu Lemon? he asks…nah dude, those three stripes mean adidas. Long sleeves as it’s sub 45, but don’t need the pullover as it’s maybe plus 40. Gummy was rocking the ear warming headband. #manly
Lots of Hydra regs out there, but good to be joined by two of F3WinstonSalem’s OGs in Starfish and Katniss. Pop Tart brought out Flying J for his first Hydra experience too.
Chico strolled in from across the street just in time for the mean disclaimer. Chico does specialize in Personal Injury Law, but any suit would not hold water with my disclaimer dammit. #cousinvinny
Off we went to the other side of OPE. SSH x20, LSS x15. Keep moving out of school, left on Rea, left on Windyrush, stop at Knightswood on right. IW (Gummy 10 count) x20. Let everyone know we’d be running down Knightswood until you reach Foxworth on left. Let the thoroughbreds loose if they so chose. Hopper, Marge, and Gummy obliged, the rest of us had a nice stroll with chatter.
Take a left on Foxworth, stop at next stop sign. Dust off your Powell Peraltas, Alvas, Rob Roskopps, Hasois, Veraflex, banana boards, etc and get in groups of 3 for half pipe grinders. Partner 1 stays at current stop sign doing LBC, Partner 2 at far stop sign on other side of half pipe doing jump squats. Partner 3 is skating the half pipe as the timer. We got through maybe three rounds? I know after round 1 Hopper was already prepping me for possible #merlotspillage. Pop Tart was asking me “what’s with all the running? where’s the weights?” Nah brother, KBs and weights overall are like whiskey to me these days, don’t touch the stuff.
Grab everyone and continue down Foxworth back to Windyrush Rd. About face, look back up our familiar side of Foxworth for some 7’s. CDDs at the top, merkins at the bottom. Checked porto potty for SG, he surprisingly wasn’t there.
Mosey through spooky trail up to OPE practice field, get back in teams of 3, grinders with sprints in the middle.
Done
Announcements:
-F3Leap continues: Starfish let us know growth in Columbus, OH, Louisville, and Indianapolis are scheduled. Birmingham, Cincinnati, and a couple others are getting there. Get the word out.
Perfect morning for swinging the bell with some 90’s tunes wafting over the airwaves…
THE THANG
40 swings 10 push-ups
30 swings 20 push-ups
20 swings 30 push-ups
10 swings 40 push-ups
40 teabags 10 high pulls
30 teabags 20 high pulls
20 teabags 30 high pulls
10 teabags 40 high pulls
Two minute round:
Two handed:
30 secs – upright rows
30 secs – goblet squats
30 secs – overhead press
30 secs – combo of all three
Repeat x 3
Two min and 30 sec round:
One handed:
30 sec snatch right
30 sec snatch left
30 sec rack right
30 sec rack left
30 sec alternating swings
Repeat x 3
Abs and Arms
Louganis x 10
Curls x 10
Russian twists x 10
Repeat x 4
YE OLDE NAKED MOLESKINE
The men of Meathead may have met their match today in a pretty grueling workout. It was too much for one individual named Brown who struggled from the start and switched from a 50 lb bell down to a 35 lb bell and finally back to his car before the clock struck 6 am. Apparently “nature called” but there were several questioning his manhood as the wheels screeched out of Elizabeth Lane!
There wasn’t much standing around today and we hit it early and hard with the swing/merkin combo that got the grunts going early. YHC threatened to repeat exercises should KB’s hit the ground so the forearms were raging trying to keep the KB’s moving.
Nice job by all. Thanks for allowing me to lead!
ANNOUNCEMENTS
Friday – Third F Compass group meets at Arboretum Chick Fil A – 6:30am. Going through Lent study at www.hereadstruth.com
Wednesday – Third F new study at 11:45am at Le Peep in Arboretum going through the book of John. Starts next week.