16 gathered for some KBs, running and an F3 golf sponsorship shakedown.
Warm Up
– SSH
– Imperial Walkers
– Swings
– Goblet Squats
– Round the head both ways
– Snatches
– Cleans
– 1 legged dead lifts
– Mosey down to parking lot
The KB Ladder
– Perform called set, 20 reps of each, repeat all previous sets, run a lap around church sign and back, perform various mary exercises until everyone finishes lap
1 – Two handed swings
2 – Merkins
3 – Goblet squats
4 – High pulls
5 – Snatches
6 – Overhead press
So last set included each exercise
Mosey Back to Lot
Donate $ or perform 20 burpees, no burpee takers
Solid group out there today for a sweat fest with burpees. The ladder concept hurt both physically and mentally. Welcome FNG Wes Foster (Beef), sent out by an F3 brother in Gastonia, Beef is also a former pro golfer but cannot help your team on Friday.
Skunkworks is sponsoring a hole at this week’s golf tourney. Support is totally voluntary, you can choose either $ or burpees. Donations of $1 and up accepted. We are up to $91 in cash on hand, would like to collect some more. $ goes to a good cause, helping fund F3 expansion.
IOUs from this am include: Tackling Dummy, Side Car, Blazing Saddles, Smokey?, Chin Music?, Bulldog (no pound sterling accepted). Bring cash next week or send to me via paypal at grant.jordan@wellsfargo.com or via SurePay to the same email.
It is an honor to lead this group. Thanks for the prayers Young Love.
— Harley
Nineteen PAX and 1 FNG met at BaseCamp to enjoy a low humidity workout.
First stop: 50 yard line for some side straddle hop, LBC’s, Merkins and Imperial Walker. Following remarks, Q remembered he needed to lead the Cadence as well as the exercise.
Second stop: PAX broke into 3 man teams and each team ran a relay around the track stopping at stations behind each of the goalposts. Each man completed 3 laps around the track, while doing 15 x Squats, Merkins, LBC’s & Carolina DryDocks behind each goalpost.
Third stop: baseball diamond. PAX lunge walked to each base, performed Merkins at each base, ran to the outfield fence and back to home plate.
Fourth stop: PAX met in centerfield for The Planker’s Delight (I’m sure there is another name for this). PAX planked shoulder to shoulder while the end man went down the line doing a hand slap merkin with every other man. That was lots of fun.
Fifth stop: back at the parking lot for a few minutes of Mary.
Apparently, pet’s heads are falling off across the world of architecture today and this engineer is under duress to tape them all back on. So quick and to the point.
The pre-tweet Sunday promised both, “Miles and the chance of an unsettling experience with a half-clothed man,” featuring a picture of a pickled and smiling Gloss. But I repeat myself. Turns out the 13 pax assembled got precious little of either. The miles were supposed to come from innumerable laps around the church. As for Gloss, he claims to have been a victim of both nightmare and nausea. The same can be said for the folks that saw the pre-tweet.
THANG
Disclaim, then mosey 3/4 lap around the church to discover a growth of plates in the grass median. Grouped by 3 or 4. Pax 1, 2 (and 3 if you had one) go off in waves running laps around the church; relieve your man on the plate if you can recognize him by the sight of his hindquarters thrust in the air. Push plate all the way around the church (approx. 1/3 mile). That was the test lap. Depending on how that went, we’d do it two more times for a planned mile of HB and more running. But that would be stupid, so we did some grinders with burners and inch worms. Still unsavory, just not in the Most Likely Fatal sense. Finish that, then run back from whence we came.
MOLESKINE
BYOM this week, folks. Taping heads.
As the sun is sure to rise, so too does YHC return to Q the best and hardest workout on Tuesdays located between Fairview Road and Route 51.
I’ve cooked up a little something new. I hope you like it. I call it “The Compass”
Partner the hell up. If we have odd numbers, I’ll go solo.
RUN the HT mile. And when I say “Run The HT Mile” I mean stop #whiskeydicking it, and push yourself.
I want to see PRs raining on Strava like its your first attempt at a BeerMile.
Run to the concession area and give me 10x partner handshake merkins.
You now have a choice to make. Your partner will RUN FAST in one direction, and you RUN FAST in the opposite –
“North” to that awning/pergola/whatever just before the football field = 10x SLOW squats
“South” to the buddy bench playground = 10x pull-ups
“West” to the pitching warmup area = 20x SLOW flutters (left, right = “1”)
“East” towards that whatever is over there = 20x LBCs
RUN FAST back to the concession area, plank if you wait for your partner, and then give me 10x handshake merkins.
Next path is clockwise from where you just came from. RUN FAST, perform exercises, RUN FAST BACK, 10x handshakes, rotate, RUN FAST, and so on until 6:05 and we run the HT mile.
If anyone finishes early, lead some Xs & Os.
Let’s take a moment to talk about form. I am politely asking now, and will probably ask again less politely tomorrow, FOCUS ON YOUR DAMN FORM.
Seriously, your form is garbage. And you’re going to get injured because of it.
Enough of this chicken-pecking BS with the squats. Keep weight on your heels, shoulders back, head up, drop slowly until you feel it in your glutes, and then slow back up.
No more arm-bends on the merkins. Get your hands under your shoulders, head up, eyes forward, and drop your chest to the deck.
Flutters and LBCs, get your shoulders off the ground without cranking your neck up. Focus on your ab muscles.
I don’t want to be all Men’s Health on your here, and I probably seem like a total hypocrite. And we all need to get better at this.
If hard work and geography is your idea of a real bitchin’ way to spend a morning, see you at 0525 in the Olde Providence Elementary parking lot.
Four #HIM’s and seven middle school boys from Grier Heights/Cherry Street ventured out to the US National White Water Center for some outdoor activities. The boys are part of the Bull Dogs Matters/Freedom School programs at AG Middle School, which F3 has supported for several years. Our goal is to teach the boys teamwork, leadership and respect and also to learn new skills. The USNWC is a great AO and the boys were able to try new activities and, in some cases, push past fear of heights.
The Thang – Round 1 – obstacle course thru the woods. Learn to climb over, around, under and along various obstacles. Sparrow wanted to fly since his claws had a hard time grabbing the ropes. Chicken Coop and Slum Lord led the boys thru the course with ease.
Round 2 – Put on climbing gear for zip line and ropes course work. The new zip line is awesome and the line was short on Friday evening. The new ropes course is also great and has several different skill levels to test you.
Round 3 – Grab a bike and head over to the green trail. RIde around the lakes was fun and no injuries occurred even though Sparrow went over the handle bars.
Wrap up – Drink a gallon of water (it was hot as hades out there) and some snacks. Grab a chicken sandwich on way home.
Naked Moleskin – In an effort to develop some stronger bonds with the boys, we decided to go off campus and try something new. Thanks to USNWC for discount and several PAX that chipped in with donations to help cover the cost.
These young men have challenging environments to grow up in and F3’s efforts make a big impact in opening up their eyes to opportunities in the world. Our country’s course is discouraging but men getting out and making an impact is how we change the course. One boy at a time, we can make a difference and,hopefully, one day they will do the same. Please contact me at pchepul@gmail.com or @pchepul on Twitter if you think you have a calling to help young boys becoming men who contribute positively to our society.
11 men posted at the hot and humid confines of Ascent/Olympus for a Saturday morning beatdown and it went like this:
Disclaimer and then we’re off for a morning jog around the neighborhood behind the school with stops along the way for SSH x 20, Merkins x 10, LBC’s x 20, Flutters x 20. Cadence was kept as quiet as possible so as to not the wake the neighbors. Stop at the Hill at Foxworth for some 8’s: bottom we did squats, run to top for CDD’s. Continue the run up Windyrush to Rea Road and head to the rock pile at the Church. Grab a suitable sized rock for:
2 sets of 10 of curls, shoulder presses, skull crushers and chest presses. Return rocks to their home and mosey across the street to the basketball court for:
Roll of the dice:
Each pax takes a turn rolling the dice and all pax perform exercise next to corresponding number on the board. If doubles are rolled then the guy that rolled carries the sandbag to the median at the other end of the parking lot and back. After each of us had a turn we headed to the field for:
Tunnel of Love
Pax get shoulder to shoulder in a plank position. Starting with the man on the end, army crawl under the pax with the next man following behind. Keep the sequence going until we reach the other side of the field. It’s 8:00, we’re covered in grass and smoked so back to the launch point for COT.
Moleskin:
Great work by all today. It was sticky and hot and everyone pushed through. I think tunnel of love at the end really pushed us all over the edge. Great to have Bloomers out there, great work and we hope to see you back out soon! Great having Hacker as well. Been a long time since you’ve last worked out on a Saturday. Jet Fuel, Snoopy and Fugitive are regulars now and it shows by there performance each week. Also great to see Voodoo, Roadrunner and Cooter-been a little while since I’ve seen you three. Sony pushed himself as he always does and Mall Cop is coming back strong after his stint on IR.
Thank you to Snoopy for the prayer to take us out.
Thank you gentlemen for the opportunity to lead
Gullah
The weekly speed-fest known as Swift will launch from the Vine parking lot in the Ballantyne AO on Tuesday morning at 0515. Come early at 0500 for some slow running and 2nd F.
The THANG:
21ish PAX showed up for another rendition of Horsey McHorseSomething. (Editorial Comment: How did ppl come up with this name? It’s odd. I think Horse Head had something to do with it.)
We ran the big loop (top of the hill – Cactus Plant dead end, bottom of the hill – Wanda/Sardis, start hill, repeat). At the start, I said that most boys will run the route of their choosing but men will run the big loop. Surprisingly, there was organized chaos and most stuck to the plan.
A few observations:
About half shirts, half skins today which is surprising given it’s 102 degrees with 115% humidity at 0515.
Chester made a quick appearance waving at his departing father aka Hostage Taker. It was so humid that he didn’t even stay outside for a cigarette.
A nameless group of the PAX were whiskey-dicking (#lexicon) on lap 2 and still chatting about yesterday’s episode of Face the Nation or their Pokemon adventures or whatever. Egypt kept murmuring something about a pikachu and holding his phone out in front of him. It was weird. Glad there was 2nd F going on I guess.
Geraldo was still rocking his calf condoms and smiling ear to ear amidst the misery. #GlassHalfFullGuy
Alf looked miserable and lonely. Coming off of a regretful performance at the inaugural Beer Mile, his shame and self-loathing were palpable.
Laettner rocked his #NightLight. That’s it. That’s all I got for Laettner.
HH was 1.2 laps in before sources reported seeing him walk back to his car with “cramps.” Sources also reported seeing him pulverize and snort Midol before rejoining the PAX. Glad he made it back.
Turkey Leg’s training regimen is beginning to wear him down. He trudged through this morning but sources say he kept asking if the BRR was here yet.
Kirk ran in from his house (1.9 mi) and then back home. Long morning…
UAs from Semi Gloss, Hops, Hairball, and many more. TR Q’d at DMZ which is a righteous excuse.
Mr. Brady has the Q next week. He’s practicing his cadence counting as we speak…
F3 Golf is Friday. Tee times at 0900 (allegedly).
SOFAWIB is tomorrow, 0530 at the Ye Ol’ Providence Elementary. Take a break from all this running around and give your soccer arms a workout. Your wife will thank you.
There was 6-7 miles of moistness put in this morning. T-Claps to those who posted.
AYE. 6 souls assembled in the steamy Gloom for the weekly Day Zero beatdown. Some of the regulars were nowhere to be found, particularly one specific site Q who tweeted the night before…but anyway, where’s more or less what transpired:
THE THANG
Mosey over to parking lot in front of daycare
SSH x 10
Merkin x 10 x 10
Jump Squat x 10 x 10
Mosey up to intersection of N. Bevington and Carswell
Jump Squat x 10 at the top of the hill on Carswell
Squat x 10 at the intersection of Carswell and S. Bevington
Jump Squat x 10 at the top of the hill on Carswell
Merkins x 20 at intersection of N. Bevington and Carswell
Leaping Lunges x 20 at end of traffic island on N. Bevington
Merkins x 20 at intersectio nof N. Bevington and Carswell
Repeat 3 times
Mosey to N. Bevington and Baybrook
AYG around the loop to S. Bevington and Baybrook
Mosey back to shopping center parking lot
Lots of Mary
Some Legbreaker
Mosey back to school with an AYG at the end
YE MOLESKINE
1. Teddy and Duval ran 6 miles before posting. An impartial spectator would never have known by watching Duval because he lead the PAX through basically everything. Now Teddy, on the other hand…
2. Something stinks in the shopping center parking lot and the PAX had plenty of creative ways to describe the smell. I think I remember something along the lines of “burnt Indian food” and “steaming manure.”
#horseneck OUT
Preblast that we followed:
http://f3nation.com/2016/07/18/preblast-wake-the-neighbors-with-a-2130/
#sobCounts:
@F3Sob 19 PAX at #F3Swift woke more neighbors than normal. 5.5 to 8.3mi. #sobCounts
— Bratwurst (@bratwurst_f3) July 19, 2016
The THANG:
Moleskin: