Several years ago I was the manager for Patriot Charities and I created a 5K with a twist…an extra mile after the finish line. People run the extra mile in honor of a family member or friend who has served our country proudly. Little did I know then how big this race would become! And now as a faithful member of the F3Nation I get to run the event with my brothers.
I call each and every PAX to participate in this event, it is not about your pace or your endurance but about a brotherhood bound together to honor those who have sacrificed selflessly to give us the ability to gather freely every day across this city and state and nation.
Bring the kids to run the fund run or the full 5k and ask the Misses to run or help volunteer.
sign up at https://runsignup.com/Race/NC/Charlotte/PatriotFest5k
Watch the video at https://www.youtube.com/watch?v=PWt9norSEF0
http://f3nation.com/2016/03/14/memorial-day-metro-charlotte-convergence-how-do-you-say-thank-you/#comment-80410
This was a truly wonderful morning and 7 of us started it thusly:
Partner up and run around the block. Run behind the school to concession area. 20 dips, 20 squats, and 20 jump ups
Partner 1 runs to playground on the right – 10 pull-ups, 20 merkins – then runs around the ball field and back to concession stand
Partner 2 runs to playground on the left – 15 hanging knees-to-elbows – then runs around opposite ball field back to concession stand
Repeat and flapjack until 6:05, then finished with the HT Mile.
Strava (yep): https://www.strava.com/activities/517559862
I’ll leave this here to improve morale: Make your day better
Moleskine
Ok – so let’s first address the mistake in the pre-blast. Yes, I confused my artsy, circa-2000 Tom Cruise movies: Vanilla Sky – Penelope Cruz & Cameron Diaz = / = Eyes Wide Shut – Nicole Kidman.
I realized it late last night and then spent the morning atoning for it by reading about the symbolism employed by Kubrick in the film – most interesting the continued use of rainbows and multi-colored lights to denote the “real world”, beneath that of the powerful elite. But I digress…
We had visitors today. Iron Mike described it best: “I was running by myself, and then I was surrounded by a group of people. But I saw the friendly little alien, so I knew I was good.” #tedcruzblahblahblahNOconcisesloganbutbelievesinaliens. Run / Sun / Puke Dancer wore his smelly shirt…to welcome them? Then took it off, and everyone left #apositivevisionforamerica. He was wearing in the back of his shorts on the final mile to improve the smell.
I can’t speak for everyone, but I appreciated the diversion and giving multiple explanations of how to do 3 exercises almost as much as watching Haze and Sledge fight over the low pull-up bars #littlemarco. Like last week, I think Sledge had the lead. It was great to have Hopper out to an F3 workout for the second time this year. It doesn’t get easier, but you get stronger #fightingforus. Turkey Leg slipped off the pull-up bar and cursed #shortfingeredvulgarian. As they were leaving, Alf mooned me, which begs the obvious question: where do you tan? #feelthebern.
I think the visitors completed one complete set, though Hairball complained of only getting one ball (see above). The best part is that some of that actually happened.
It wasn’t all fun and games, though. I had a good conversation with Bel Aire on the initial run, talking through children and whether a “steady state” actually exists in life once you have multiple kids. And on the final mile, Sun Dancer and I discussed the mental moving of the goal posts – how once accomplishing one goal, your mind instantly moves onto the next #makeamericagreatagain. And almost blacking out while running…so a little of both there.
Great morning, enjoyed the visitors – the incessant chatter and multiple conversations is what I miss most about 30 plus pax at WIB at Freedom. Thank you guys for the impromptu party crashing. We’ll return the favor sometime.
Announcements:
Talk Box is turning 40 and welcomes the entire world out to Sycamore on Saturday.
Also, don’t forget to sign up for Church on the Street. This is a seriously great opportunity to give back, and gain far more through your service.
Gentlemen – remember today (GO VOTE) and beware the Ides of March.
It’s voting day. I’m disgusted with the candidates (I’m a Rand Paul type of guy) so I’m taking it out on you 8 guys.
The Thang
Mosey to the lot beside Carolina Courts
COP
SSH IC x30
IW IC x20
Off we go to the playground.
4 exercises: Decline Merkins, Dips, Swing Donkey Kicks, Step Ups
Round 1: All x20
Round 2: All x25
Round 3: All x30
Plank exercises in between rounds as men wrap up their rounds.
Mosey to the concrete bench steps beside the volleyball courts
We did about 10-15 minutes of the following exercises generally in cadence x10 with no rest and just kept going through them: Decline merkins, Flutters, LBCs, Mountain Climbers, Carolina Dry Docks, Rosalita, Jump Ups on the steps, Dolly. I squeaked cadencing Declines. Mockery was loud.
Those who can mock have pain remaining in them. Mosey to the far side of Carolina Courts at the intersection of the two roads.
Obnoxiously long bear crawl to the unlit tall light pole. Once there, flip over and do an obnoxiously long crab walk to the next tall light pole. Apparently this was not pleasing for wrists so some modifications were made of lunge walks or more bear crawling. #uncaringQ
Mosey to the back road as I told HB that if I needed filler, we would run. We have time thus we were running. #F3Gump
Slow mosey to the tall light pole, race pace to the next tall light pole and then normal pace to the last light pole.
On the side road: Slow mosey, race pace, normal pace, slow pace at each light pole back to the parking lot.
Once in parking lot: Slow mosey, race pace, normal, slow, race at each tall light pole. We went across the parking lot and back up following the same order.
3 MOM
Dolly IC x55
Protractor down from 90 (or 82.5) to 10 degrees and then a slow 10 count 6 inches hold. Warning that I will restart the count if anyone drops their feet. #warningtakenseriously Also gave me the opportunity to annoyingly chatter in between counts.
DONE!
COT
Prayers for The Count’s family and for my family.
Thanks to Happy for taking us out
Moleskine
– This was an all around beat down. Everything got worked today. Not a typical GJ Q but I like to try to keep you on your toes.
– Lots of sweat angels left out there during MOM. #success
– The groaning was loud during the never ending rounds of those exercises. I think I captured them all above. I might have missed one but I warned that there was no way I’d keep it straight. No stopping and no resting makes for a smoker.
– Some chatter that I didn’t realize how long of a distance the bear crawl/crab walk combo would be. No, I realized it. I just regretted it. Can’t Q it, don’t do it.
– Great seeing Bernanke continue to post. Brother is strong! And another great guy to have out among the great men of UC.
– Lamont was beasting the bear crawl/crab walk. Brother took off and got to the light pole first on those bear crawls. Well, he got to the short light pole first and tried to Q jack my instructions. Sorry Brother, not giving in. Bear crawl to the tall one.
– Looked like The Count appreciated the gentle poke I gave through messenger at work yesterday to show up. And by appreciated, I mean hates me thoroughly.
– Major respect to Lamont and Shepherd who continue to live out #respect.
– Happy told me the first round of those exercises sucked while moseying to what was going to suck even more. Only going to get better from here. It’s all downhill in UC.
– HB appreciated the running. I saw a smile…I think. Might have been a middle finger. Hard to tell in the gloom.
– Hoodie gave himself 12 seconds to warmup. Good job Brother!
– Hey look, there’s Turnpike. Oh wait, nevermind. He didn’t make it. *HB put me up to this*
Thanks for letting me lead!
Glass Joe
19 men let all other pax wear skirts to their little workouts and got after it today at Skunkworks…as soon as I got there. I was running late this morning which worked out perfect for me as I missed Fletch’s mosey loop as I pulled in. #0.0. So at 5:33am, the toughest workout around began. Here’s what made us better than you.
SSH x 20
IW X 15
Prying squat 5 count
Good Mornings x 10
10×10
Swings
Merkins
Mosey to church parking lot
Leave 1 KB 50ish yds away
P1 – swings
P2 – run to KB, 5 goblet squats, run back
Flapjack to 100 swings
P1 – snatch
P2 – run to KB, 5 swings, run back
Flapjack to 50 snatches
P1 – overhead press
P2 – run to KB, 5 cleans, run back
Flapjack to 100 presses
P1 farmer carry 50ish yards and back
P2 merkins
Flapjack to 75 reps
P1 farmer carry 50ish yards and back
P2 CCD
Flapjack to 75 reps
P1 farmer carry 50ish yards and back
P2 squats
Flapjack to 75 reps
Mosey back to parking lot. No Mary because Mary is for Mary’s which is why we call it Mary.
3×15
Lawnmowers
Tricep extension
Upright row
One minute of swings
Time
Moleskin
Yeah I was late, but it really didn’t matter. We all lifted our faces off. Great pax this morning. If you weren’t there, we know who you are, that’s why we list the names of each pax. Get to Skunkworks. It’s the best ROI workout in F3. For those that were there, you’re welcome. MAD, Destiny, Blazing Saddles continue to follow call of the kettle bell, posting at every available gear workout. Nice work men. Here’s some advice, don’t Q AND partner with Busch. No time to modify. Fletch and Stone Cold had a intimate workout as they chose to use their own parking lot away from the rest of us. #brolove. Good to see Freedom still slinging the monkey head and Hacker for getting back in to the groove. Congrats to the young bucks who continue to post. But you should, your only twenty whatever. Must be nice.
Announcements:
Happy birthday to Good Hands. He’s 40, so buy him a foe-tee. Don’t forget the brown bag.
Brown
14 Strong men mocked their internal alarm clock and appeared out of the Gloom for the traditional Monday morning beat down a/k/a The Matrix.
The Thang
Mosey for a warm up lap around the lower parking lot and back to the track. Shuffle down the straightaway and mosey through the turns. Complete one full lap and circle up in the infield for
SSH X 20
IW X 20
Mtn Climbers X 20
Low Slow Squat X 20
Partner up and meet in Turn 1
Prohibition pulled double duty as Partner 1 and crash test dummy when he was used to demonstrate many of the exercises
1st Called Exercise
Partner 1 assumes plank position while Partner 2 planks with feet on P1’s back. Called exercise was for P1 to perform merkins for 1 minute (60 short seconds). Jeers were heard almost immediately and YHC can only assume there was jellylubing happening as a result. An audible was called on exercise 1 shortening the merkins to 30 seconds. When time was called, both partners completed 1 lap around the track. Flapjack upon return and complete a lap when time was called.
2nd called exercise
P1 to plank and P2 to perform 25 balance lunges (each leg). Complete 1 lap when done.
Flapjack & complete a lap when done
3rd exercise
P1 in a plank while P2 performed 25 derkins (feet on back of P1). Complete 1 lap after 25 derkins
Flapjack & complete a lap when done
Regroup and head to school for People’s Chair.
P1 help People’s Chair while P2 planked with right arm high for 60 seconds. Flapjack when time was called
Rinse & Repeat except P2 planks with left arm high.
Active recovery = P1 performs 15 big boy sit-ups while P2 planks holding feet. Flapjack
All 14 men grabbed space on the wall for People’s Chair with 50 air presses (in cadence)
Mosey back to cars for Mary. YHC might have heard someone mention “that’s a lot of Mary”.
Wrapped up the beatdown with
25 flutter IC
25 merkins
25 Freddy Mercury
20 merkins
20 Dolly
15 merkins
20 LBC
20 merkins
20 Rosalita
25 merkins
Concluded the 1st F at 6:14 with Name-O-Rama
No Announcements
YHC had a praise that oldest daughter is recovering well after brain surgery on Feb 3.
Thanks to Squid for taking us out.
It was an honor to lead such a dedicated and determined group of men this morning.
Strava map plus the play list will hopefully have this title make more sense.
Partner up and run the +/- 1.4 mile lap around the block (right on Rea, right on Summerlin, right on Abbotswood, right on Windyrush, right back to the school).
Run to the concession stands. 20 dips, 20 jump ups, 20 squats
Partner 1 runs to the playground behind the school (closest) for 10 pull ups and 20 merkins.
Partner 2 runs to the far playground beside the school for 15 hanging knees to elbows (good form, Talkbox)
Both partners run the long way around the baseball fields back to the concession area. The pathway between the ball fields to the play ground is Exit only.
Beware the Ides of March
Marty Huggins: Well, I’ll tell you this. I’ll make you [run The Wiggler]. I will. I’ll make you – I’ll make you [run The Wiggler].
Raymond Huggins: I’d say there’s mathematically zero chance of that happening.
Run The Wiggler! Make your family proud! Corner of Foxcroft and Rothwood – 5:45 am launch. Tell your friends. Electoral College pace…
**The Campaign
10 of the mightiest men in SOB Nation weren’t afraid of Father Time and a mediocre loss of an hour of sleep. While most were soft and asleep fantasizing of how tough they were, these Tenacious 10 sharpened iron by slinging cannonballs around for fun.
The Thang:
The Warm-Up:
SSH x 20 IC
Merkin x 20 IC
2 Handed Swing x 20 OYO
Prying Squat x 5 IC
Field Farmer Carry
The Main Event:
Mosey to the school for the Challenge
Presentation of Instructions: The Challenge is written in chalk on the pavement. You must do these exercises in order and must finish each exercise before moving on to the next. Alternate R/L hand as needed. Move as quickly as you can to complete The Challenge in the allotted time.
The Challenge:
Round 1: 50 KB Snatches, 10 Burpees, AYG around school (approx .33 miles)
Round 2: 100 2-Hand KB Swings, 10 Burpees, AYG around school
Round 3: 50 KB Squats, 10 Burpees, AYG around school
Round 4: 50 KB Cleans. 10 Burpees, AYG around school
Round 5: 100 High Pulls, 10 Burpees, AYG around school
Round 6: 100 Merkins, 10 Burpees, AYG around school
Extra Credit (when finished with The Challenge, perform as follows until time is called):
The Moleskine:
It’s been a while since I’ve been at Foxhole and man I have missed swinging those bells! Voodoo had requested a while back that I bring this challenge over to this site and I was more than happy to oblige. This challenge has been attempted a few times now and it always puts a good whoopin on those that attempt it. Hope you guys are all the better for it! Today most made it up to the round for Cleans before we had to call time and jump over to 5 rounds of 20 merkins to satisfy MT’s need to fulfill his quota for the merkin challenge.
Great to see Gomer Pyle back out swinging bells again! Argonaut showed up a beast and has continued to impress week to week. It’s great to see Freon out there continuing to show what tough really is. MT, impressive showing especially after Balrog! Great to have Chipotle out this week and I’m sure we can all look forward to a butt kicking next week for his Q! For all you other regulars I hope you enjoyed something a little different…I promise I’ll bring the gear out next time!!
Loogie, thanks for the great takeout!
Announcements:
Saddle up, gents, it’s here.
Join in for the 1st (official) annual Area 51/SOB March Madness Challenge. The pool is run through ESPN. Sign up for a free username/password if you don’t already have one.
Pool link: http://games.espn.go.com/tournament-challenge-bracket/2016/en/group?groupID=1189648
***Important:
Contact Hairball with any questions.
Good luck!