Unleash the FNG’s

Unleash the FNG’s

This past Saturday proved to be the busiest meeting we’ve had thus far with (5) FNG’s rounding out our PAX for the first official workout of the new year, wow, what a great turnout!  Time to see what this PAX is all about…so here we go!

The Thang:

1st 30 Minutes:  Viper (QIC)

  • Warmup mosey to toward the sidewalk near the athletic field house
  • People’s Chair with 50 air presses
  • SSH x 30 IC
  • People’s Chair with 50 air presses
  • LSS x 60 IC
  • Merkins x 20 OYO
  • 60 second plank
  • Scissor kicks IC
  • Protractor…varying degrees
  • 60 second plank
  • LSS x 60 IC
  • Mosey to 50-yard line on track for F-150’s

2nd 30 Minutes:  Flashcard (QIC)

1st 30 minutes down, time to burn through 30 more!  What better way to start than with a friendly game of ‘Catch Me If You Can’…aye!  Partner 1 starts running, Partner 2 drops in place for Merkins X 10.  P2 sprints to catch P1, who then drops in place for Merkins X 10.  Flapjack until one complete revolution around the track is made!  The fun is just getting started…here we go:

More COP:

  • IW x 30 IC
  • Russian Twist x 15 IC
  • More Protractor…30° x 10sec., 60° x 10sec., 90° x 10sec., 45° x 10sec., 10° x 10sec.

More Thang:

  • Indian run to block pile at back of Area of Operations (AO).
  • Pick up block (easily 25 lbs. each) and mosey to the paved back drive.
  • Perform the following 2X:
    • 10 block squat presses (basically a standing Jack Webb), drop block
    • Run about 75 yards to brick wall for Peoples Chair & 50 Air Presses
    • Run back 75 yards to block; pick up and do 10 block squat presses; drop block
    • Lightpole suicides with burpees:  2 lightpoles about 50 & 100 yards away
    • Run back to block, pick up, & burn out on block squat presses; return blocks to pile.
  • Indian run back across AO to flag.

DONE!

COT: (Circle of Trust)

Spent some time reflecting on what the flag means and how blessed we are to live in a free country.  Also, thankful for the members of the Anson PAX who served this great country.  Spoke about what F3 means and what we as men can do for each other to create accountability.  Thanks to Viper for taking us all out in prayer.

Moleskin:

Just can’t get over the outpouring of men that took time out of their Saturday morning to join F3Anson to say “No” to laziness, “No” to complacency, “No” to the status quo.  Men showed up who deep down want to get better, not only physically, but in each area of their lives.  Great job guys!

Time for Name-o-rama!  Hey with 5 FNG’s, this should be good, right?  Named “Coach” due to his passion for coaching our county youth in the game of baseball and his passion for teaching Sunday school…showed up to his first F3 workout sporting ole Carolina blue!?…strong FNG who made a statement.  Named “Radio” for his past call serving in the USMC…still a tough soldier, strong out of the gate in all of the workouts and fast…good to have you Radio!  Named “Lollipop” (Respect) due to his grandkiddos calling him ‘pop’…had to add the ‘lolli’ cause ‘pop’ just didn’t cut it….Lollipop kept in there with all of us…a definite inspiration to the younger PAX.  Named “Slab” (Respect) for a killer job in a past life, laying concrete…through all things, Slab did not quit!  He kept running, kept pressing on toward that finish line…proud of him!  And last but not least, named “Wiener” from the old college days…it was just too good to pass up!  Wiener also excelled in the workout…fast and came ready to work!

Hoping all first timers will post regularly to F3Anson.  We get better…together!

-FC

Getting Pumped with Some Gear

10 SOBs kicked off 2016 with some gear work at #F3Foxhole. Here’s what we did:

The Thang:

COP: SSH X 15, IW X 15, Merkins X 15, Mountain Climbers X 15

Count off in sixes to separate into pain stations. Each PAX will complete each exercise at a pain station before moving on to the next pain station.

Pain Station #1 – Body Weight

  • Pull-ups X 10
  • Burpees X 10
  • Merkins X 20

Pain Station #2 – Pumpin Some Iron! (Dumbbell or Kettle Bell)

  • Bicep Curls X 20
  • Overhead Triceps Extensions X 20
  • Plank Rows Dumbbell/Kettlebell X 10 each arm

Pain Station #3 – Hair Burners

  • Hair Burners down and back X 1

Pain Station #4  – Liftin Heavy Stuff

  • Pick up Heavy Bag and carry it 20 yards, Squat X 20 and carry it back
  • Deadlift Heavy Kettlebell X 20

Pain Station #5 – More Hair Burners

  • Hair Burners down and back X 1

Pain Station #6 – Burnin Rubber

  • Tire Flips X 20

 

COT

Moleskin:

I love to change the pace up of our workouts. I generally prefer run heavy workouts, but at Foxhole I decided to slow down the pace a bit and bring some heavier gear for the PAX to push, flip and carry. There wasn’t any running during this workout, but YHC was smoked. I strategically planned for 3 hair burner pain stations to make sure to crush the PAX.

Welcome Argonaut! Hope to see you tomorrow at Bagpipe.

Announcements:

There is talk of a new gear workout in SOB/Indian Land similar to todays work. Stay Tuned.

Convergence on Saturday, except Stonehenge.

Donger Need Food

18 of A51’s finest stepped out and got the first week of the year started right at F3TheMatrix. It’s always a quiet crowd early on Monday morning but the first Monday of the year and temps below 40 (finally) made the crew especially quiet. Joker broke up the silence with his arrival in something other than the wolly vest – what’s he going to do when the temps crack 30 degrees? Regardless we persevered and went to work

The Thang:
1 recon lap around the big field to figure out how wet the ground still was – answer was pretty soggy
Circle up for COP:
SSH IC x16
IW IC x16
Merkins IC x16 (one Pax figured out the pattern at this point, another was confused – read on)
MC IC x16
Slow squat IC x16

Mosey back to the cars for some laps and exercises with partner:
P1: Run the ~1/4 mile loop in the parking lot
P2: Do the called exercise until P1 returns
Flap jack
4 rounds with Merkins, Squats, Hanging leg raises and Plack

Pause for a little Mary:
Various core exercises x16 IC

Mosey to the bus lot for some People’s Chair and Ark Loader recovery
People’s Chair, Bear Crawl, People’s Chair, Crab Walk, People’s Chair, Frog Jump, People’s Chair

Mosey back to the cars for 2x AYG with OT taking a false start on rep #2

Moleskin:
1) Warm was nice, but YHC will take dry and a little cooler in the weather department this time of year over the constant rain we’ve had for weeks (months?)
2) If there was any question on Alf’s sartorial chops, he was able to name the manufacturer of Joker’s unexpected hoodie from 20 feet in the 5:30 gloom. Strong label sense.
3) Joker was confused by all the 16 counts today – he thought YHC was doing some strange homage to Molly Ringwald and 16 Candles. I think he needs to get out more
4) Everyone was out there working hard today – great start to what hopes to be a great year
5) Thanks for the privilege to lead today

#PreBlast – Final Workout for JoeDavisRun

Swift will be using this week for the Race Week Taper prior to JoeDavisRun. We all start at the Vine in Ballantyne.  0500 Early extra warmth option from the Vine – come early to warm-up and shed layers (if necessary)!  0515 Regular option from the Vine – if you’re already half-baked!

The THANG:

  • Warm-up (heading to North Community House the LOOOONG way via bridge, SPX, and Aloft hotel)
  • Dynamic stretching drills
  • 4x1200m @ Threshold Pace (will be slower than your race pace of last week – find it from the calculator at http://runsmartproject.com/calculator ) with 2 minute rest.  We’ll do it this way:
    • 1200m “North” along North Community House Dr @ Threshold Pace (cones marking each 400m).  From our starting point, end will be near the light at Endhaven Ln.  Minimum Rest for 2:00 minutes.  Feel free to extend rest up to 60 seconds to get a running buddy to start the next one.
    • Reverse route of the 1200m “South” along North Community House – use the proper Left side of the road.  2 minute rest.
    • 1200m “North” to stop light, 2 minute rest
    • 1200m “South” back to start point
    • Recovery jog on the route to gather the PAX
  • Cool down back to the Vine (route depends on time).

SOFAWIB Preblast: SOFABULLHIIT

Hey, how’s it going? Good, good. Family good? Holidays fun? Awesome.

Hey, not for nothing, but you look like you’ve put on a few. Whoa, hey, I’m not trying to body shame you or anything. I know, I know, the holidays and the food and booze and travel. I get it. And I wouldn’t say anything if I didn’t want to help. So here’s the thing –

SOFABULLHIIT

Some “professional” exercise trainers will tell you not to mix cardio and tabata-esque workouts in one. But they’re not the boss of us, with their “science” and “proven results” and whatnot. So let’s all bring a bunch of kettlebells, partner up, run a mile, have a partner do a bunch of called KB exercises while the other runs suicide sprints on the football field. Sound good? Terrific. Oh yeah, by the way, we’ll run another mile to close out the workout.

Why choose between getting swoll and getting faster when you can do both?  Commit to SOFAWIB. We catapult ourselves into the gloom at 0530 at Olde Providence Elementary.

“Do you know what I think we should do?…” **

Crow: Do you know what I think we should do?

All The Other Animals: [Run The Wiggler]!”

Come run The Wiggler.  Everybody’s doing it. Corner of Foxcroft and Rothwood – 5:45 am launch.  Tell your friends.  Post-holiday hiatus pace…

 **Zookeeper

First time caller, long time listener

Posted on behalf of Pot Hole:

Run to Carmel Middle: side straddle hops, merkins, Russian twists

Sneak out Lori Lane to Colony for dips and Derkins, with a view to a kill (road kill).

Sneak in Carmel Crescent for the “Running of the Crescents” there are 7 with fancy names (Fairlawn, Ellery, Oxford, Carmel, Sheffield, Sheldon, Windsor) run the Crescent + 10 jump squats while partner does burpees, LBCs, heals to heaven, etc..

Some debate on the public nature of these streets… for the record, the main streets and cul de sacs are public, the little parks are “private”, but so are most of the parking lots we play in.   We can continue the debate next time we see our neighborhood watch friend (Angry man who told us we were on “private” streets; almost we clearly missed a great EH moment. Next time.).

Finally back to the church for bear crawls and a final sprint.

Kicking off 2016 with a bang

After kicking off 2016 with the F3 5th year anniversary workout at AG on Friday it was time to get Area 51 started off on the right foot for the new year with a solid beatdown at McKee Road Elementary.  SF was planted in the soil and the PAX gathered in the more seasonal temps than the wet, mild weather we have been experiencing the last few weeks.  YHC was glad to have a little more winter like weather.

As the clock struck 0700 hours we headed out on a slow mosey around the school parking lot and circled back to the launch point to pick up O’Tannenbaum as he rolled in at his customary 0701 hours.  Circled up at the launch point for COP and were soon joined by Floor Slapper as he rolled in later than is customary for even him.  Completed the following:

  • SSH x 20 IC
  • IW x 20 IC
  • Squats x 20 IC
  • Merkins x 15 IC
  • MC x 20 IC
  • Parker Peter x 15 IC

After getting a proper warm-up out of the way, we made our way over to the rock pile to pick up a coupon and then strolled back over to the lower parking lot for some circuit work, as follows:

  • Rock Curls, Rock Presses & Goblet Squats x 15 IC
  • Run to the other end of parking lot w/ your rock
  • Rock Curls, Rock Presses & Goblet Squats x 10 IC
  • Set coupon down and run back across the parking lot & return
  • Rock Curls, Rock Presses & Goblet Squats x 5 IC
  • Karaoke across the parking lot and run back
  • Rock Curls, Rock Presses & Goblet Squats x 5 IC
  • Karaoke facing other direction across the lot and run back
  • Rock Curls, Rock Presses & Goblet Squats x 10 IC
  • Run back to the starting point with your rock
  • Rock Curls, Rock Presses & Goblet Squats x 15 IC
  • Take coupons back to the rock pile & return them to their resting spot

Mosey over to the side of the school building for PC

  • PC x 75 sec w/ 40 air presses
  • Lunge walk out to the bushes
  • PC x 75 sec w/ Right Foot Up & then Left Foot Up
  • Lunge walk out to bushes

Jog over to the NC Landmarks playground area for some more circuit work:

  • Jump Ups or Step Ups x 10, Decline Merkins x 10, Dips x 15
  • Rinse & Repeat x 2

Line up on service road behind school for an Indian Run around the back of the school and over to the track.  Time for a little 4 Corners.  Pax completes lap around the track stopping in each of the 4 Corners for the called exercise.

  • Lap 1 – CDD, Squat Jumps, Dolly and Wide-Arm Merkins
  • Lap 2 – Sister Mary Catherines, LBC, Hand Release Merkins and Lunges
  • Lap 3 – Flutter, Burpees, Prisoner Squats and Russian Twists

After wrapping up the 3rd lap we headed back to the launch point for 3 rounds of Suicide Ladder:

  • Merkins x 5, 10, 15
  • Jumping Lunges x 5, 10, 15
  • LBCs x 5, 10, 15

COT

NMM:

  • Missing a few of the regulars with the end of the holiday week.  Still had a sold group with a visit from Coal Miner’s Daughter and his 2.0, Smalls, as well as a visit from Back Office (a regular at The Matrix on Monday but often not able to post on Saturday).  Good to have all 3 of you join us this week.
  • O’Tannenbaum and Cold Cuts pushed the pace on the Suicide Ladder along with Back Office and Floor Slapper.  Good way to wrap up the workout to push all of us to finish strong.
  • Great showing from Smalls.  Coached him on my U10 basketball team a year ago and he put in some solid work throughout the workout.

Announcements:

  • Joe Davis Memorial Resolution Run scheduled for next Saturday, 1/9/16, at Walter Elisha Park in Fort Mill.  5k, 10k, and Fun Run options.  Sign up information can be found here:  http://joedavisrun.racesonline.com/register
  • New Saturday workout, da Vinci, starting 01/16/2016 in Blakeney.  Workout will be held at 0700 hours.  Tuck and Mic Check will be site Qs.
  • Qs scheduled for the next 3 weeks at Area 51.  Schedule opens up after that.  See below for SignUpGenius link to sign up to Q.   http://www.signupgenius.com/go/4090a4aaba62ea57-area

SwampMerkins and Fartleks

17 PAX woke up to a crisp morning with no rain and decided it was better to head out into the gloom instead of catching up on the morning paper and coffee.  After planting the Shovel Flag at Weddington HS at 0630, here’s what went down.

The THANG:

  • Opening COP with all exercise In Cadence x 16 = SSH, Windmill, Mountain Climbers (the slow, full extension variety).
  • Long mosey to the back of the school, over the bridge, to football practice field #1 (a.k.a. partial swamp).
  • Line up on the end line for exercises of 50 yards, then finish out 50 more yards with run. 6x across field with High Knees, Butt Kicks, B-skip, Karaoke right, Karaoke left, Stride.
  • Short mosey to track.  Get instructions for the Fartlek (Swedish for Speed play) – 30 seconds easy mosey (regroup to the six within each round), 20 seconds normal run, 10 seconds Sprint.
  • Fartlek rounds x 5.
  • 2 minute slow mosey.
  • Fartlek rounds x 5.
  • Mosey to the creek and pick out 2 hand sized running rocks.  Pick a PAX as a partner of equal speed.  Mosey back to Partial Swamp (a.k.a. football practice #1).  Line up on sideline and get four disc cones between each partner.  Perform the following:
    • Complete 5 merkins, 10 curls (with rocks if available – more on that later), 5 deadlifts with rocks.
    • Run with coupon (1st rock) and partner to other sideline.
    • 5 diamond merkins on rock, 10 squat thrusters, 5 tricep extensions.
    • Run back to other side without coupon.
    • 5 merkins, 10 curls, 5 deadlifts
    • Run with coupon (2nd rock) to other side
    • 5 diamond merkins on rock, 10 squat thrusters, 5 tricep extensions
    • Run back to other side without coupon
    • 5 merkins, 10 rockhoppers over cone
    • Run with coupon (1st cone) to other side
    • 5 diamond merkins on rock, 10 squat thrusters, 5 tricep extensions
    • Run back to other side without coupon
    • 5 merkins, 10 rockhoppers over cone
    • Run with coupon (2nd cone) to other side
    • 5 diamond merkins on rock, 10 squat thrusters, 5 tricep extensions
    • Plank for the six.
    • REPEATO back to the top!
  • After many PAX complete the second set, find a home for your rocks, and mosey back to front of school, planking to regroup once.
  • At the front of the school, not enough time for the full planned “Build your Running Body“, so complete partial by doing the following exercises for 60 seconds each (and not necessarily in this order).  Go to link for more details on the exercises.
    • 1) Inchworm Plank – walk hands out while keeping legs straight into plank, 1 merkin, walk hands back and stand up
    • 2) Burp-Mountain Climbers – Burp (like a burpee but no merkin and no hop), 5 mountain climbers each leg during the plank position, back to standing
    • 3) Curtsy Lunge Hop – right foot diagonally behind left hip, drop to lunge, explode up, 30 sec each side
    • 5) Side Plank with Leg Lifts – 30 sec each side – “Jane Fondas”?
    • 7) Lateral hops into runner position – “Speed skaters”?
    • 9) Plank rotation to side – elbows stacks horizontal, hand on hip
    • 12) Superman Plank – right hand out with left foot up, flapjack every 5 seconds or so
  • COT around Shovel Flag!

The Moleskin:

  • Goal was to make sure we got in some running today and so glad to hear that ShopDog ran his 1st continuous mile in many years today!  Keep pushing and you’ll be up to a 5K in no time!  Also heard at the Coffeeteria how many PAX successfully started the Couch-to-5K program before finding F3.  ShopDog is definitely ready for that, for I’ve seen him posting many times this week.
  • While YHC could have done this whole workout on the dry and bouncy track, a change of scenery to the football practice field seemed like a good idea in planning.  However, after the first high knees across deep puddles, the attempt was made to try and find higher ground on the upper football practice field, but after finding that a minor swim was necessary, we headfaked back to the original field.  Little did we know that the opposite sideline was going to be a similar swim and pax would be doing merkins in inches of water.  YHC saw some PAX finding some drier land high or more towards the middle of the field, but these Commitment PAX, who most hail from the fertile Spartan Race recruiting ground of Lawson, were relatively undeterred and powered through.  Crowbar was literally skipping across the puddles.
  • All of the coupon running was really to keep track of the sets.  Next time, we’ll just have laminated weinkes to pass out and the PAX will be happy.  Nice to know that the fields seem to have 24 hour lighting now.  Still didn’t help in showing us the big puddles – until you were right in the middle of them.
  • Years of practice have taught YHC to count out 30 seconds, 20 seconds, and 10 seconds with perfectly timed breathing.  OK, not really, just learn with your compatible fitness watch to program a custom workout.  Here’s how to do it with a Garmin – https://youtu.be/U5EyJtgl-MY
  • Thanks to StumpHugger for taking us out!
  • Really enjoyed COT with a generous coffee donation from one of the PAX for all of the PAX there (found out that some PAX don’t drink coffee!!! what? how else do you get up at 5:00am each day and not fall asleep while eating breakfast?  And the 9 or so PAX at the Wesley Chapel Chick-fil-a had great time learning about the “other side” of Union County from Glass Joe, how hard 100 burpees penalty really felt, and how the January 16th convergence will likely be a replay of this famous scene – https://youtu.be/uVspqShcXSA

Announcements:

  • JoeDavisRun next Saturday – http://joedavisrun.racesonline.com
  • Commitment running as normal next Saturday
  • Convergence with Outland at Weddington HS on 1/16 at 0630 – regular Commitment time and place

 

#Backblast: 1st Stonehenge of 2016: Loch-Ness Laps and Logs

On the 3 year anniversary of the Stonehenge site launch,12 men overcame the warmth of their fartsacks and New Year’s Day hangovers to make good on their 2016 fitness resolutions in some chilly 30 degree weather. YHC was given the keys to Stonehenge from MicCheck, and hopefully the complaint box doesn’t overfill once he gets back from the beach.  The focus of the workout was to increase grip strength, improve core muscles, and create some muscle confusion through the use of heavy tree logs (part of a 100′ Poplar tree that was dropped ion my property a week ago).  There was less running than normal, but all PAX members were faced with the individual challenge of how hard to push themselves (log choice, partner choice) and doing some new exercises (16 reps of each, for 2016).  As many of you will be doing OCR Races and Mud Runs in a few months, grip and core strength are very important elements to success.  Here is what the PAX did:

The Thang:

  • Mosey over to parking lot south of Einstein Bagel for some warmup exercises.  First exercise: was “The Wave”which was intended to simulate the human wave at a sporting event, as a joke, but just ended ups being rather stupid (#failednewexercise). It was however, the easiest part of the workout though.
  • 16 SSH in-cadence / 16 sky-humpers in-cadence / 16 broad jump burpees (jump forward & back) in cadence
  • 16 ab-crunches + 16 full sit-ups while Partner #2 planks holding Partner #1 feet (Flapjack)
  • Mosey to Lochness lake.  On the wall seating wall, do 16 single leg pistol squats for each leg
  • Mosey to exercise trail for demonstration.  New exercise: ‘Toes to bar’ – PAX hangs from pull-up bar, and touches toes to the pull-up bar, like a hanging ab crunch)
  • Start ‘The Lochness Mile’ which is a total of 3.3 laps around Lochness Lake. After each set of partners selected a log, weighing anywhere from 25-67lbs, Partner #1 carries/runs log of choice around lake (grip). Meanwhile, Partner #2 runs to pull-up bar for 8 pull-ups & 8 toes to bar hangs (abs & grip). Run back to intercept Partner #1 carrying log. Before flapjack, both partners perform 16 dumbocrats each (8 derkins legs on top, 8 derkins legs on bottom, both partners pushing, Flapjack)
  • In the open grassy area, Partner #1 performs 16 ‘Al Gores’ with the log, which are deep slow squats bear hugging the log, while Partner #2 does Russian twists (flapjack)
  • Partner #1 performs 16 standing rows with log, back straight to eliminate injury. (log touches ground, log touches chest) while Partner #2 does laying straight leg toe touches (flapjack)
  • Partner push to second tabletop (flapjack)
  • Partner pull to second tabletop. (flapjack)
  • Partner fireman’s carry to second tabletop (flapjack)
  • Partner wheelbarrow to first tabletop (flapjack)
  • Log throw to partner 16x each
  • Finally ended with the log push-up pyramid (Partner #1 performs 1 merkin with one hand on the log while Partner #2 rests (flapjack).  All the way to 10 and back down to 1, switching hands. 100# total
  • Ruck log back to the Vine Restaurant.

Moleskin:

STRONG effort from ALL the pax, and YHC truly appreciated the PAX willingness to bear with me and go with the flow on my virgin Q.  This workout was not easy, and was probably made for the likes of meatheads @Pebbles, @Loogie, @MadameToussads, @MightyMite (next time fellas). A few observations….

  • WildTurkey, fresh off his holiday vacation, was ready to go.  After crushing a 12 mile run with the M a few days ago, he had called out @Mario on Slack, and forced @Mario to head out of town to a Hello Kitty Convention just to miss the workout.  WT did not disappoint, and was pushing hard as evidenced by the many bark stains on his bright yellow jacket post-workout.
  • T-claps to Wild Board for posting.  Not sure he would have, if he was told ahead of time he would need to partner-carry FNG AstroVan ~230lb across the field. But as them pastors say in church, “You got to rise up!”
  • If YHC saw correctly, Market Timer and Lex Luther looked like a Financial Regulator and Marvel Avenger were chasing them (respectively) as they were the only two PAX seen RUNNING with their large logs around Lochness (#thatsoundsweird). Something about the fact that they grabbed two of the heavier ones, probably incentivized them to move faster to end the pain. Tremendous work fellas.
  • Frehley’s Comet hung toe-to-toe with partner JRR Tolkien the entire workout, and set the tone for 2016 by choosing the 57lb log and showing that his old man strength is still a force to be reckoned with.
  • Dolphin was heard repeatedly complaining (#shocker) that YHC should never be allowed to Q again, while he was pounding out the log pushups.  Meanwhile, he was ahead for most of the workout. Some people just can’t be satisfied… #dolphinistheman
  • Paper Jam had a serious look on his face, as he put in the work this morning… YHC is hearing rumblings that his VQ is coming up next, which maybe put him in a mood. Or it was the fact he wasn’t very pleased I cut down his friend the poplar tree. Hey man, it got struck by lighting, not YHC fault!
  • Honey bee claimed Haggis in the parking lot as his partner once a partner workout was declared, thinking maybe today was a running workout. Knowing the workout (strength not running), YHC did not think this a good idea, but waited to see how it would play out.  Well, everything seemed to work out, since Honey Bee chose the 52lb log… Or wait, was it the 25lb log to carry (#lightestlog)? Maybe it’s my recent Lasic surgery but that log looked like a overgrown twig! Maybe YHC should just shut up, because Honey Bee runs 3hr marathon #dropthemicrophone.
  • Haggis, fresh off a second place trail finish did his usual dominating of the workout, in short sleeves no less. YHC did not take ‘The Stone Man’ Haggis recommendation to throw the heavy logs over your shoulder, 1) mostly for injury reasons and 2) most of us were raised playing video games in the USA, not hauling stuff on a farm in rural Scotland
  • Bevo looked more like an ox than a longhorn out there as he was making the nearly 60lb log look like it was weightless.  We’ll use settle on ‘Beast’ rather than a specific animal, especially given the sounds of intensity coming out of the man on the Lochness mile.
  • FNG AstroVan made the trek all the way from Charlotte Motor Speedway down to Ballantyne for his first post (was first to arrive at workout as well). The guy has lost more than 60lbs in the last year or so, which is amazing.  Looking for great things from him in 2016, and look forward to seeing you post next time!

It was a pleasure to lead this group for my virgin F3 Q, sorry it took so long, but hopefully the writeup was worth the wait. Great effort again fellas and I hope you’re all sore!

Announcements:

  • F3 Metro Muthaship Monday (1/11/16: 5:15am to 6:15am) – JRR Tolkien has the Q (shameless marketing plug). Would love to see some fellow Area 51 representation at the Muthaship (12 story parking deck Uptown) for one of the hardest workouts F3 has to offer, with/against the Metro’s top talent. Take yourself out of your comfort zone, and show up once to take your workout to the next level! Contact me for details.
  • Joe Davis Memorial Resolution Run next Saturday 1/9/2016 (10k @ 8am / 5K @ 8:05am) … help A51 repeat as F3 Region Champs (top 5 scores count).

#stonehenge / #F3stonehenge / @JRRTolkienF3 / @F3Area51 / @F3SOB

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