Overnight rain and fog was not enough to keep down 20 of Union Counties finest. Since I tend to get in trouble for not telling what all we did I will oblige the site Q’s and give the run down.
The Thang:
No FNG’s or site FNG’s in sight I started to give the disclaimer but started to mosey instead. Yog over by a light poll and circle up for the disclaimer.
SSH x 20
Leg Scissors x 15
SSH x 25
Windmills x 15
Dolly Futter x 10
Slow Air Squats x 10
Main Event:
Rock n’ Run
Partner up based on slow/fast or injured/fast. P1 chooses a “running rock” from the pile.
P1 and P2 stand back to back all in a line. P1 with rock facing counter clock wise and P2 without rock clock wise. When I say “say when” each person heads in their direction around the entire main high school parking lot. Find your partner and knock out 20 partner hand slap merkins do this 3 rounds. Plank at start when done.
Plank Fail
Form 2 lines facing your partner everyone down elbow plank. First man out starts LBC’s then the next and the next and the next and so on. Winners were Transporter, Dasher, Goodfella, and Dasher.
50 Paces
Form 2 lines at top of hill. Face partner and then stand back to back again. P1 & P2 start walking 50 paces one of the partner is carrying the rock. At the end of 50 paces stop and knock out 15 burpees. Run back and trade rock.
Plank Fail round 2
Same deal as above but this time first man out starts doing burpees with a 20 count minimum.
Rock n’ Run same deal as above with 20 squats and return.
Back to back Russian twists with rock then switch. And one last 50 paces and returns rocks and head home for some Mary.
Leg Scissors x 15
Hold 6 inches while Transporter talks up Debbie’s House Project
Ol’ Skinned Knee:
YHC has been trying to make another effort to post more, run more, and start Qing more. Get on a good eating plan and drop some weight then find something to get excited about. Life (work) can be brutal and can happen to many of us. It’s easy to say “to hell with it” and give up. I have done this many times because the pressure is too much. Yesterday at Swift I got a cramp in my calf and it felt like a gargantuan monkey fist. I spent most of Tuesday rehabbing it just to lead. I did not want to bow out for that reason. Today was lots of fun plenty of mumble chatter, lots of questions. But we came together and pulled off another post.
If for any reason you are reading this and need some help, just know that any F3 brother is here to help you. If you cannot post then get involved with a Third F study. Get involved with Interrupting Hope Go out and post, even if you cannot do all the exercises just do what you can or stand around like TR or Spackler at least they look good doing so.
Note Worthy: Strawberry ran 2.4 mile pre-run.
Ernon took us out in prayer. As always it was an honor to lead.
Announcements:
Project being managed by local F3Union County, for a family in need. Debbie’s house project and opportunity to assist. Donations, and talent needed for the weekend Feb 18-19. https://www.gofundme.com/debbies-house-improvement
Dromedary Q sign-up http://www.signupgenius.com/go/10c0d4baeaf29a46-dromedary
Those PAX brave enough to venture out into the pea soup of a fog this morning were rewarded with some solid active recovery in the hut at the end of Fullwood Lane. Here’s a quick recap, in case you missed it:
Disclosure, Devo (Savasana)
Windshield Wiper -> leg fold
Table Top for Cat/Cow
Extended Child’s Pose
Sun Salutation (Vinyasa) slow at first (walkin’ the dog!)
Fire Hydrant, Cheetah, Runner’s Lunge w/twist, Warrior 1, 2 & Peaceful, Standing Side Stretch with Sun Salutation between each set.
Table Top to Awkward Airplane
Boat/Canoe
Happy Baby
Butterfly
Dead Pigeon
Savasana
No Announcements
Moleskin:
Great group today. Thank you for the opportunity to provide some suggestions.
There are a number of pre-runners and pre-drivers (like me). Everyone had a mat of some sort (camping pad is fine). Though I think I speak for everyone when I say that we missed Fireman Ed’s king-sized workout mat. And Fireman Ed, of course.
YHC hopes the stretching today helps recovery from the abuse we subject ourselves to the rest of the week at our workouts. And that the words of wisdom from John Ashcroft “Lessons from a Father to His Son” help us remain strong against the abuse the world inflicts on us every day in the rest of our lives.
Devo verse: 2 Corinthians 4:18 (NIV)
So we fix our eyes not on what is seen, but on what is unseen, since what is seen is temporary, but what is unseen is eternal.
11 ran the reverse route. The consensus was the reverse route is better. Good to know as we’ll be doing it again.
The fog was thick today. Felt very much like a 3am BRR leg. Note to self, where a headlamp. Thin Mint ran in for an extra 2 and passed everyone like they (or I) was walking.
Everyone stayed for some coffee and donuts. One of the discussions was around why would I purchase a dozen glazed for the pax and not an assorted dozen, which apparently is the same cost. 1. I didn’t Gummy was so against glazed donuts. 2. Same price? #gamechanger 3. You cannot go wrong with a DD glazed donut. Other topics, Map My Run is for old people, Ragnar is the new/better BRR, Gummy ate fried oysters last at The Lodge (FRIED OYSTERS), and other topics.
Quick explanation of start times. Why do we stagger the start times (earlier to later)? Ideally, we want everyone to end at 6:12. So, depending on how fast or slow you would like to run, you need to start accordingly to end at 6:12. In a sense, start with the end in mind and work backwards. If you feel like you will be too slow, don’t worry. You will have a running partner. Today we had people running paces at 8:50s/9:00s to 6:30s. Everyone had a running partner. Except Tolkein who should have started at 5:10 but started at 5:20 because of lateness. In the end, everyone enjoyed the run and then everyone stayed for coffee and donuts. It was a great time!
Let’s do it next week! See you all then!
At 5:01 I was in a seated position on the porcelain throne peering out into the morning fog. It looked dank outside, which meant some of my well thought out planned weinke was about to get scrapped. You know, a good leader always has a contingency plan, and I was definitely going to lean on that today. Gave a quick what up to Fireman Ed and welcomed Flutie Flakes back south, took a quick stroll down underneath the “Home of the Shockers” sign (that always makes my immature ass chuckle a little) to the track to inspect the field. Yep, too wet, let’s do something else. By something else, do I mean Davey? Nah. Raintree? Where’s Raintree? Nope, we’ll stick to the basics on site at good ole SCMS, just like old times. Don’t get me wrong, when guys are training for some kind of running competition, I’ll gladly oblige and stick to the six; but today called for some good ole meat n’ taters on site.
By the time i got back to the lot, nine other dudes were assembled. Good, firm disclaimer was given, and off we went. Mosey down to track for a lap, convene back at first corner for SSH x20, IW x20, LSS x15, MC x15, Good Mornin Nashville x? (this was a combo Q and Site Q fail as I asked Smokey to lead this one, and full on chatter ensued). Somewhere during COP, Joker and Floor Slapper came trudging down the hill to join us.
Get in groups of three for some track work. P1 stays on east side of track and does called excercise (Hand release merkins, CDD, Wide arm merkins). P2 is on west side of track and does called excercise (LBC, H2H). P3 is runner as timer in the middle on the corners. At this time Joker (probably the fastest dude out there) asked, “what are corners”? Good question as I have know idea what you call the curved sections of the track. Just run from one end to the other, while staying on the track. Good enough? I think so. We completed a few full laps of this. By the way, I went total clepto on this from someone who did this same thing about a month and a half ago. Don’t remember who Q’d it, but it fell nicely in the contingency.
Stay in groups of three, P1 stays on track at the gate and does Jump Squats x20, CDD x20, dive bomber merkins x10, P2 is at baseball field bleachers doing Jump Ups x20, Dip x20, Derkins x10. P3 runs in between as timer. Few rounds of said grinders.
Grab the group from the track and head to the field behind lower left baseball field for triple nickel. Diamonds on one end of fence, wide arms on other end, run between x5. Crazy how there are still the obligatory questions about “how many times do we do x,y,z?” It’s triple nickels fellas, do the math.
Mosey back up to lot, for Mary.
Done
Not a whole lotta observations this AM as we were a little scattered, but some things remain the same. Floor Slapper is ALWAYS late. Joker is still fast, usually leaves early, but actually stayed till the end today; oh, and he seems to still want to be renamed “Jack Reacher”. Not happenin brother. Joker is still the best name in F3, in my opinion. Maybe it’s my love for Full Metal Jacket and Batman, not sure.
Bananas can still talk…a lot. Fireman Ed still goes home and takes naps after workouts. #jealous
Gaffer continues to post to most workouts these days, always good seeing you brother. I do still like the Christmas beard though.
Good seeing Dolphin back out. He’s been spending a lot of quality time with his wife at the Y that is “soon to be renamed”. Try the Harris Y too, you’ll likely see certain PAX that take the winter off (eh hem, Semi Gloss, StageCoach).
Lex is a machine. I think the Ruck thing is completely effective.
Flutie is still in shape. He either has a really good pair of snow shoes in NH, or he’s always posting during his travels. I’d say it’s the latter.
Good Hands, my fellow site Q, is like his brother in law with the quick wit, just a lot quieter about it.
Dollywood and Smokey, thanks for giving me the keys this AM. DV will always be my first F3 workout. #tear
Dolphin, thanks for taking us out brother. Always stay mindful of others and their tribulations.
Announcements:
Dollywood: Charlotte Eagles starting a boys soccer league. Really good instruction with really good values. Come to house of TR for more information on Feb. 22.
Fireman Ed: Run for Colon Cancer on March 4. Be on the lookout for details if interested.
23 PAX rolled out of the fartsack and posted at Skunkworks on a perfect spring-like morning. Veteran crew so short disclaimer, and off we went.
Warmup lap around the gravel track, then circle up.
SSH x 25
IW x 20
20 swings OYO
10 goblet squats IC
20 overhead presses
20 lunges (10 each leg)
20 high pulls (10 each arm)
Merkin x 15 IC
Grab bells and mosey to pkg lot, line up parallel to the hill.
Ladder:
20 two hand swings
Run to stop sign and back
20 two hand swings, 20 rack squats
Run to stop sign and back
20 two hand swings, 20 rack squats, 20 overhead presses
Run to stop sign and back
20 two hand swings, 20 rack squats, 20 overhead presses, 10 lunges each leg
Run to stop sign and back
20 two hand swings, 20 rack squats, 20 overhead presses, 10 lunges each leg, 10 high pulls each hand
Run to stop sign and back
20 two hand swings, 20 rack squats, 20 overhead presses, 10 lunges each leg, 10 high pulls each hand, 20 tricep extensions
Run to stop sign and back
Mosey to hill, partner up like size bells
P1 run up hill and do 10 merkins
P2 double swings (50 team total)
P1 run up hill and do 10 merkins
P2 double cleans (50 team total)
Out of time, mosey back to lot.
DONE
MOLESKIN:
Great work put in by the pax this morning. Didn’t take long for guys to figure out the ladder pattern, and didn’t take Brown long to complain about running. Oh, and what did he just say about Header and his running form?
It’s always a great time and a great group at Skunkworks. Thanks to Harley and Fletch for the opportunity to lead, and for continuing to make this one of the best workouts in F3. Thanks to Bulldog for the solid takeout. Sound off below with anything missed.
ANNOUNCEMENTS:
Flexibility/recovery workout Wednesdays at Matthews Elementary 5:30
Donuts. Donuts. Donuts. Donuts.
Meet at Dunkin Donuts at the corner of Rea and Colony.
We are running the REVERSE route: Rea-Candlewyck-Providence-51-Rea. All right turns.
Here’s the route: https://www.strava.com/routes/7470827
Launch times and paces:
510: 930-9:45 pace
515: 815-8:30 pace
520: 730-7:45 pace
530: 645-7:00 pace
I walked out of the house to a nice 50 degree morning, perfect for a beatdown!
Mosey to the parking lot near the dumpsters, fortunately it’s still too cool to offer much stench.
COP
All in cadence
Side Straddle Hops x 20
Man Maker Merkins x 10
Look at the headlights zooming through the dark!
Peter Parkers x 10
Parker Peters x 10
5 burpees On your own for the late Count and Hoffa
Imperial Walkers x 20
Low Slow Squats x 15
Bullwinkle is here! Late also!
5 more burpees OYO
The THANG!
Enough of that, let’s mosey to the playground
20 stepups (properly demonstrated)
20 Donkey Kicks- realized a swing was missing which clogged the line some
20 Dips
Repeato!
Mosey back to the side walk and lung to the corner for the 6 to catch up, Glassjoe can lunge across the street and back. #WalkingStick
Indian Run to next corner, too many guys not everyone got a turn, oh well.
Everyone down for Makhtar N’Diayes x 10 in cadence, switch direction and 10 more. GJ was afraid of scraping up his soccer arms and took off for the grass.
-Mosey to the speed limit sign, beware of Lamont if seen on the road he didn’t seem to know what a speed limit sign was.
-Lunge to Parking sign
-Run to each tall light pole, 10 LBCs at first light, 15 LBCs at 2nd and 20 LBCs at 3rd.
-Flutters at the corner until the 6 catch up.
-Lung to the 2nd tree (about 25yards) and then run to the next corner, first ones there run back and pick up the 6. #NoManLeftBehind
Run the length of the road, at each land mass (island, peninsula, whatever) 10 Carolina Dry Docks, add 10 at each stop until you hit the end, then run back and pick up the 6.
Follow me! Run over to the building for peoples chairs, drop an inch and 50 air presses civilian count.
Mosey to the parking lot!
6MOM
Flutters x 20 (some complaint heard about just getting warmed up over heard)
Dolly x 20
Rosalita x 20
Pretzel Crunch 10 left, 10 right
and for those that wanted to go beyond a warm up
10 burpees OYO!
a few seconds left?
5 burpees OYO!
DONE!
Announcements
Get signed up to Q!
Due to Happy’s work schedule, he has stepped down as Site Q of Thrive. Thanks to Nomad who is stepping up to take the reigns!
Ye Olde Moleskin
Strong work out there by everyone, we covered a lot of ground for one of my Qs. Shouts of “Hairband Marathon” and “Hairband Triathlon” were overheard. It’s good to keep people on their toes once in a while so when you are known for not running much, throw some mileage in.
Welcome to “Kilt”… or maybe a slight tweak to “Tilted Kilt” Eric Butler. Great having you out, keep coming it won’t get better but you will.
Bullwinkle, glad you made it out brother, getting stronger everyday. You almost missed us again though as we were about to head to the playground. Remember a 5:30 workout starts at 5:30, I know it was your first post to #F3Thrive and you got lost but you are good now. #NoExcuses
Of course we would have thought that Hoffa would be on time by now also.
The count is usually on time and it was obvious that he is not used to being late when he showed up all disheveled looking since he left home so quick he forgot his bandanna. Lucky we still recognized you.
Great having the young buc Espresso come out and Playoffs, Space Heater and Mercury are continually improving also. The workouts don’t get easier but you get stronger.
The lead by our “repects” in this group is awesome, Shep, Nomad, Hoffa (when he gets there) and Lamont continue to show us younger guys how to push hard and be better.
Glass joe, we appreciate your #Mumblechatter, it always keeps things lively and when you don’t post I strive to keep it going.
Turnpike, glad to have you back out, looking forward to that being a regular thing again.
Always an honor to lead and thankfully I didn’t die from the sinus crud that had me struggling for breath at times, especially while leading cadence.
Aye!
Hair Band
Happy’s half…
Discalaimer for FNG’s
COP
In cadence
Side Straddle Hop x 25
Imperial Walker x 20
Low Slow Squats x 25
* Mosey to hill for instructions
Merkin millipede 1 line PAX in opposite directions
rinse and repeat to the buses
Cheese Weave- Karaoke left, right, sprint
*Plank for 6’s—
Indian Run to SunVally elementary parking lot rock pile
grab a lifting rock
Goblet Squat/Curl/Overhead Press superset x 25 OYO
(step left to a different rock)
rinse and repeat (step right 2 spaces to a different rock)
*Mosey to the school wall with your original rock
Peoples chair with overhead rock presses x 25
50 regular overhead air presses
rinse and repeat
BTTW with 10x Hip Slaps OR 10x mountain climbers
rinse and repeat if time allows
And Hair Band takes the reigns…
Lets mosey to the field behind the school for some ark loader!
line up
Round 1: bear crawl until even with 1st telephone pole, lunge to the 2nd, 10 merkins and run back
R2: Crab walk to 1st pole, run to 2nd, 10 merkins, run back
R3: inchworm to 1st pole, run to 2nd, 10 merkins run back.
Mosey to bench area next to school
20 dips,
20 decline merkins
run a 6 bus cheese weave
repeato x 3
mosey to front of school
6MOM
included Flutter, Rosalita (nobody knew how to count above 10 in Spanish except The Count) Dolly and a few other random things.
Over all a solid beatdown all around there was sweat, tears by Bullwinkle who showed up 15 minutes late and never found us, and snot… mostly from my sinus crud I was dealing with.
I am probably forgetting a bunch of awesome crap which is what I get for waiting days to post this. Chime in with your fondest #TruthNuggets from Saturday like when we did the team lift of the school bus. #Beastmode
Always an honor to lead!
Aye!
Hair Band
Put out the preblast, which can be found HERE, on Thursday of last week, hopeful that was enough time to get the word out for the location change, and to give the PAX the details and allow them to make a decision on posting. TL and Haze gave me the thumbs up for the location change and YHC spoke directly to security on campus regarding a non-scheduled workout day. 3 cars came in hot while the group moseyed through the parking lot to the launch point above Entrance 4. Gave them a minute while the instructions and disclaimer were given. They caught up and off we went.
Sixfold Anvil Challenge
0515
Start at top of Entrance 4. 20 Carolina Dry Docks.
Run to pavilion. 10 Jump Up/10 Dips/10 Derkins
Run to Traffic circle at top of Entrance 2. 15 Jump Squats
Run to bottom of Entrance 3. 5 Hand-Release Burpees.
Run back to top of Entrance 4. 1 Anvil loop. 1.1 miles. 70 exercise reps.
Challenge: 6 Anvil loops in 60 minutes (or AMRAP)
COT
Moleskin
As noted in the 11/15/2016 Fast Twitch backblast, YHC indicated interest in running a 60-minute challenge using the Anvil loop first completed that morning. You can find that backblast HERE. Origin of the Challenge idea can be found in that backblast.
Quick survey of the PAX in the launch lot told YHC that some had read the preblast and some had not. Provided instructions at the top of Entrance 4 prior to beginning and then at each stop. The loop is actually 1.1 miles rather than the 1.2 YHC had indicated in the preblast. YHC knew it would be tough to get 6 loops in 60 minutes.
Welcome site FNG’s MAD, One Eye, Jello, and Udder, glad to have you join us. MAD’s ruck joined as well. All appeared to be pushing hard. Fast Twitch returns to South Charlotte Middle School next week.
Sixfold Anvil Challenge completed by: Rachel, Turkey Leg, Alf, YHC, and Hannibal, who told YHC he was over by about a minute. Most of the PAX got all of 5 and part of 6. Rachel got to Entrance 2 Jump Squats of loop 7.
A good bit of encouragement noted today amongst the PAX. That was 60 minutes of work. YHC finished loop 1 in about 9:15. Was already redlining and had to go deep into the pain cave for the next 5. Settled into the fastest pace possible and went after it. Finished 6 at 59 minutes. 6.7 miles at 9:18 cumulative pace. T-claps to Haze and Alf for the push at the end. Needed that to finish strong. Thanks to all for posting for the Challenge. T-claps to Udder for the takeout.
Announcements
Savage Race 05/13/2017. Register HERE. Buy one get one 50% off through 02/16/2017. Beats our F3 discount code. Register for the Pro wave (individual) or regular waves (4-man teams). Flipper is A51 Q.
Join the A51/SOB/UCo South Charlotte Slack channel. Ask a site Q or board member to help if needed.
After staying up and watching the terrible ending to that Super Bowl, YHC was tempted to channel his inner Haggis and bring an angry Q to this week’s rendition of Base Camp. However, after picking up Tiny Dancer (FNG Mike) in the morning, YC realized that an angry Q probably wouldn’t be the best way to welcome him to F3. YHC has been EHing him for a while, and wanted to make sure he “enjoyed” himself. There was no need to make him spill merlot the first time out – bring him along slowly. Silly Q……
Proper and thorough disclaimer was given. Liability removed, and we were off:
The Thang
Mosey to the day care parking lot for COP:
SSH x 20
IW x 20
Plank position – YHC called out a Pax to recite the mission of F3.
As an aside – after reading another BB that did a similar bit, YHC realized this was something that hadn’t been done at Base Camp in a while (if ever). All pax should be aware of the mission of F3, and YHC wanted to help that endeavor along.
The mission of F3 is to plant, grow, and serve small workout groups for the invigoration of male community leadership. 3 pax got it wrong. 5 merkins after each. We had a lot to do, so YHC recited it and we were off.
Mosey to the corner of Strawberry and 51. Head to the park – do 10 merkins at the first lamp post, 15 LBCs at the second. Keep switching back and forth at each lamppost until you reach the park entrance. YHC headed back for the six, Fireman Ed led Mary. I’m surprised he didn’t bust out the Jack Webb.
Once we were all together, we moseyed to the playground parking lot where YHC took them through a circuit that looked like this:
Station 1: 10 flutters
2: 10 pull-ups
3: 10 cock curls and 10 step ups with rock pressed overhead
4: 15 LBCs
5: 10 merkins
We did this circuit AMRAP for about 12 minutes. Wanted the Base Camp pax to get a little taste of AMRAP and push themselves. Once we collected everyone, we did a little Mary (Dolly x 15 and Freddy Mercury x 10), then moseyed back to launch with a few stops to collect the six and an AYG up the last hill on 51. Got back about a minute late. #cobains.
Holy Moly
Everyone was really pushing out there today. Kotters to Drano, who’s been fighting a bug, and thanks to him for keeping an eye on the six all morning. #siteqhazing. Sheldon and Fireman Ed were pushing it hard today. Ed can really move when he wants to (which isn’t often). I think he was just determined to stay up with me so he could critique my merkin form. I could do the most perfect merkins on the planet, and he would still critique my form. Was super impressed with Sheldon’s performance, and then found out he was 22 #agematters. Way to push it, Sheldon. Keep coming out.
Want to give props to Costanza. He’s getting stronger every week. Soon enough, YHC is going to convince him to Q.
Welcome back to Niles, as well. Was an FNG last week and showed up again this morning. After almost 3 miles, he may question his choice of foot apparel, but we hope he keeps coming out. He was wearing what looked like hiking boots.
For the first time in, well, ever, both Adobe and Insomniac showed up ON TIME. YHC was questioning his watch when they both showed up in time for some pre-thang BS. Pretty sure this won’t happen again until 2018.
Welcome to FNG Tiny Dancer. He just moved down here from NYC and moved in Smash’s neighborhood. Now he has less excuses to post as there are multiple pax that can pick him up (until he figures out where the hell he’s going). In all honesty, TD is one of the nicest guys YHC has ever known, so get to know him. He’ll be a great addition to our brotherhood. YHC feels a little bad that he made TD spill merlot this morning.
Announcements:
Savage race on 5/13. Can run as an individual or as a group of 4. Get your team and sign up. Will be great 2nd F among the A51, SOB, UC, IL, and Fort pax.
As always, it is an honor to lead. YHC is humbled you all chose to follow. Remember to be a beacon of light as you go out into our community this morning. F3’s mission to “invigorate male community leadership” is a mission that all pax should take to heart. With all the vitriol in our world today, let us be an ever-shining example of what can happen when individuals come together and collectively choose to make a difference in the community.