What: 4th Annual Area 51 Christmas Party
When: Saturday, December 12th from 6pm-10pm
Where: Sardis Swim & Racquet Club | 7400 Thermal Road Charlotte, NC 28211
Cost: $25 per single. $45 per couple. Cost includes dinner, dessert, space rental, and Christmas Cheer. Non-Alcoholic beverages will be available but please BYOB Beer and Wine Only. Ice will be available but we recommend bringing your Beer or Wine in your own coolers as they will not be provided at the venue.
Registration is now CLOSED. Thank you to everyone who did register as we have 82 people coming!!!
Additional Info:
Charity Update:
While want to make sure this event is fun, but also more than about us. We we request that every attendee bring donations to support the Calvary Church Food Pantry.
Calvary Food Pantry needs are available in the pre-blast here: http://f3nation.com/2015/11/30/calvary-food-pantry-donations-at-a51-christmas-party-12122015/
This is a special time of the year and a great 2nd F opportunity for the PAX from across the region to gather outside of a CSAUP event. We’re really looking forward to seeing you and please let me know if you have any questions.
Aye!
Geraldo
Freedom lies in being bold–Robert Frost
100 men exercised the freedom afforded to them by the bold veterans of our great country by gathering at Anvil for an F3 workout. Thank you to Squid, Radar, 777, and Apache, for your service. Pre-work included a run Q’d by Mr. Bean, a group of ruckers, and 11’s Q’d by Snowflake. The group came together and did the following:
Short mosey to circle up for COP
SSH x 10 IC
Merkin x 15 IC
Count off by 4s. Number corresponds with the 4 QIC’s: Purple Haze, Semi-Gloss, Baracus, and Hops. Find your QIC and follow him to the pain station. Groups rotated through the 4 stations.
COT
Moleskin
T-claps to Frasier for rallying the site-Q’s to get the planning started. T-claps to our workout QIC’s and our pre-work QIC’s. Most importantly, T-claps to our veterans in attendance. If YHC missed a name above, please accept my apology and sound off below. T-claps to Hops for our takeout prayer.
A convergence is a special F3 workout. It was the 9/11/2013 convergence at this very site that set the F3 hook deep in YHC. Great work today men. It was awesome.
Announcements
Joe Davis Memorial Resolution Run: 01/09/2016. This race is a memorial run for Joe Davis, brother of Rock Thrill, who died of an accidental overdose. Proceeds benefit Keystone Substance Abuse Services in Rock Hill, SC. Information and registration found HERE
Area 51 Christmas party 12/12/2015 at Sardis Swim and Raquet Club. Geraldo is Q. More information to follow. Please note we will again collect donations of non-perishables for the Calvary Church Food Pantry at the party. Specific needs will be communicated the week before the party. Put it on your calendars now men.
In life we are confronted with many things, two of which are responsibilities and circumstances. A perfect example of this is the past weekend. YHC had the responsibility, nay the privilege, of posting ye olde backblast after Qing the mightiest Saturday AO in southern Charlotte. Following the necessary beatdown, a summary was called for yet circumstances of a cranky 2.0, a house full of chores, visiting friends and one of the greatest victories in cardiac cat history were allowed to be a distraction. Thusly we arrive at mid-week and nary a word was written to describe the feats of strength and determination demonstrated by 8 worthy min on this Saturday past. Allow me to remedy said circumstance with a penitent heart and an earnest will.
Some Exposition: Given the all knowing, yet oft mistaken weathermen, had forecast no rain in the early AM I had planned for a field based workout, yet the patter of h20 descending from the heavens as I drove towards the AO required an audible. As such we ended up with something similar to a choose your own adventure book, Flipper Q style… A bit messy to say the least.
The Thang:
Mosey from the cars at the crack of 7 to make a COP down near the rock pile
Imperial Walker X20
Peter Parker X20 Hold plank, 10 seconds in 6 inches
Parker Peter X 20 Hold Plank, 10 seconds in 6 inches
Mtn Climber X15 Hold Plank, 10 seconds in 6 inches
Recover
Grab a manly rock and head down towards the main entrance while doing curls with the rock in cadence
Pause at the mid way point and count off in 2s, 1s did up-down suicides (dropping to the ground every time you change directions) whiles 2s planked, flapjack
As the rain began we proceeded to the back wall of the shelter, over head pressing our rocks as we went. 1s held chair and completed overhead presses while 2s completed balls-to-the-wall pushups, flapjack.
Mosey half way down the balance of the distance to the main entrance, place the rocks around the road sign then proceed to the very front lot. Inch worm suicide commenced, walking hands out to high plank then jumping feet up to meet your hands. At the turn around mosey back to start then resume inching. This was met with some grumbling and the worst form in the west, but it was done as we continued to saturate from the increasing rainfall.
In a single file the pax proceeded in indian run, then backpedal, then grapevine until we reached the parking lot adjacent to north face. Here we completed wind-sprints of the same styles (forward, backward and side to side) holding plank against the curb in between. Once again with the same rotation of running methods we headed towards our rocks, stopping just short to hear from our old buddy Jack Webb X 7
Once we reached our little rock pile, it was catch me if you can with merkins to return them to the big rock pile, this had to happen twice of course due to the count of granite chunks so all we got back to the littler pile and then catch me if you can again with jump squats.
A bit of a run back to the cars and some merry to wrap the morning. It was hard to tell the rain from the sweat when we finished but the pain was real and YHC was grateful to have doled it out so copiously.
Moleskin:
It was fun to try and come up with an interesting workout on the fly as I did not wish to destroy the fine fields of Calvary in the soaking rain. Some will say it wasn’t so interesting and they may be right, my creative process requires what you would call deliberation. On a morning where many Pax may have stayed abed, I was encouraged to see 9, a goodly number. I was even more impressed as they railed into the storm in a Lt. Dan-like performance of weather defiance and nary a word was said in complaint. The only failure of the day was YHCs forgetfulness to post these words, an oversight which I’ve now laid to rest, albeit a half week in the arrears.
8 2nd F’ers exploded out of the fartsack to improve themselves and their buddies. This is what they did –
My Buddy and Me http://youtu.be/OdximU6Ao00
Partner up. Run the AYG mile to HT (Right onto Rea; run to HT; loop the first pillar; back to OP).
With your partner (never leave him behind/ahead/too far to the side) –
– Run to the playground and do 10 pull-ups and 30 dips on the Buddy Bench
– Run to Concession Stand and do 20 squats and 20 incline diamond merkin
– Run to the Field and do 30 Russian Twists and 10 dumbocrats (the pax discovers that the field is quite sodden)
– Run through the woods and to the top of Foxworth hill and do 10 partner derkins and 30 Flutters (numerous pax complain of flooding and looming threat of injury)
Run back to field, concession stand, and playground and do exercises. AUDIBLE REQUESTED, APPROVED – run back up Windyrush to buddy bench playground. Field and Foxworth replaced with front ends of school. That is 1 round.
Complete as many rounds as possible until 6:05. Run the mile to HT and back.
NMM
This one went sideways pretty quickly. Being the professionalish, non-certified workout leader that I am, and with the help of such experienced, talented, vocal participants, we managed to negotiate a settlement that kept everyone “happy” while still adhering to the high standards for which SOFAWIB is so well known.
All four groups got three-ish rounds in. Call it 3.85 rounds to match the 3.85 miles of mileage on my power ranger watch. 30 pull-ups, 90 dips, 60 squats, 60 incline merkins, 30 dumbocrats, 90 twists.
Fun fact, the kid in the commercial referenced above is actually Daisy*
Statistics of Note
Did Sundancer Spill Merlot? Nope. Ickey Shuffle does a great impression though.
Was Kirk Injured? Not that I could tell. Then again, I barely saw him. #fleshanchor
Did Iron Mike have a shirt on? Yes, unfortunately.
Is One Eye still strong/fast (“stroast”)? Heavens yes. Infuriatingly so.
Did Swiper perform some kind of Q-jack maneuver? Yes. YHC is nothing if not an effective time manager. Do not try to out-alpha the sofa-ther, birthday boy. And no, we are not renaming this workout.
Announcements
Veterans’s Day convergence tomorrow at Calvary 0530.
1stF: Good luck to all pax running the Thunder Road marathon, and to Ickey Shuffle running the Spartan Beast this weekend.
2ndF: Go use the F3 LinkedIn group to establish or strengthen your professional network. Also, keep an eye out for #F3Whetstone for Mentor/Mentee opportunities.
Also, keep an eye out for pax collecting frozen turkeys for #MIP. Goal is 100 turkeys by Saturday.
3rdF: Rally Point every Monday at Rea Road Dunkin’ Donuts. And reach out to Simba (@Simba_F3) to learn more about his “Christianity Explored” group.
Thanks to Evan Taylor for the takeout and pointing us in the right direction for the day. Welcome to hate, and thank you for being the loudest voice both for and during SOFAWIB.
And thanks to all of you for electing to make SOFAWIB your workout of choice every Tuesday.
*Might not be true. May actually be Bushwood.
18 dudes made a questionable decision and posted at #F3FastTwitch this morning. Rain tapering off made for a humid, dark jaunt through Raintree. Preblast posted yesterday laid out the plans for what was in store. No shortage of hills, mileage, or suck. #transparency
Tha Thang:
Warmup pace down Woodfox. Left on Rounding Run. Right on Raintree Ln.
COP at gravel lot – token merkins, squats, whatever… on to the fun stuff
Afterburners engaged, up Raintree towards providence
Rendezvous at 4-way stop (Raintree Ln/4 Mile Creek)
Mosey down #4MC to Whitethorn (blinking light)
Suicides up #4MC (AYG on the uphill)
A few of us did some plank-o-rama until the 6 rolled in.
Mosey back down Raintree Ln
Quick COP again at the gravel lot for 3 or 4 merkins
Onward down Raintree Ln towards 51.
Mosey down Windbluff, AYG up backside, stop at Shallowood, about face
Mosey back down Windbluff, AYG up to Raintree Ln.
Record speed indian run back to campus
6.24 miles, as promised
Da Moleskinny
-@Gerber and @Brady led the charge this morning.
-Heads up, A51- Gummy is making the rounds to subtly let everyone know the tiggers are on top. Looking like a powderpuff schedule remaining. Looks like #TheyreIn
– Raintree streets named after Caribbean islands doesn’t fit the 70s brady bunch theme.
-#4MC is a monster. #4MC x 3 was a real kick below the belt.
-Lots of dudes got points for leading a lap. Something about “clean air” up front. @Joker wasn’t there today, so not really sure what they meant
-Seemingly no takers on the modifications #strong, or the Strava segments #weak
-Pretty sure this’ll be the last time I’m invited to Q FT again. As usual, twas a real pleasure.
-TClaps to the site chaplain for a meaningful takeout.
Announcements:
-Convernence tomorrow (11/11) for Veteran’s Day at Anvil – 0530. @Gloss has the hairburners station. Quotes: “Worth the price of admission!” “Come for the show!”
-Joe Davis Run 1/9/16
-Christmas party 12/12 – Sardis Swim Club
20 men answered the call at Skunkworks for what I hope was a good old fashioned throat chop.
Here’s what we did.
Warmup
– Avoid the early trash truck
– Mosey to the dark alley
– SSH
– IW
– 30, 20, 10 two-handed swings
– Merkins: 10 left hand on bell, 10 right hand on bell, 10 diamond both hands on bell
Farmer Carries (you know it’s coming when we go to the alley)
– Partner up with like size KB
– Partner 1 carries both KBs
– Partner 2 10 merkins, chase and switch
– Feel exceptional burn in forearms
Mary (aka recovery)
Hill Suicides
– Bottom of hill in front of church, first set of excercise then run to first median and back, second set then run to second median and back, third set then run to street at top of hill and back
– Stated goal was to focus on form with KBs and go hard on runs, turned into more of just trying to survive (at least for me)
– Set #1: Snatches – 5x each arm, 7x each arm, 10x each arm
– Set #2: Goblet Squats – 10x, 15x, 20x
– Set #3: Burpees – 10x, 15x, 20x
– Set #4: Swings – 10x two handed, 10x right hand, 10x left hand
– Set #5: Push press on ground – 5x each arm, 7x each arm, 10x each arm
Farmer Carry back to parking lot
I’ve been getting a bit complacent (old, fat, lazy) and wanted to get back at pushing it hard at Skunkworks this am. Mission accomplished, although the pack was moving way faster than me. I had a couple of moments of hoping not to pass out or throw up. Strong work out there today.
A few notables:
– Witch Dr.: took off like a rocket carrying the KBs, PEDs?
– Fletch: runs like the wind…and carries a 45 lb KB, #beast
– Channel: killing it today, where you been?
– Frosty Paws: getting ready for winter with the head to toe covered look in 50 degrees
– Brown: talks a big game about not running but he’s not slow
– Stone Cold: perfect merkin form even at the end
– Pop Tart: many thanks for carrying your partner
– Horsehead: pushing it hard on the run
– Under 30 crowd very strong: Sanka, Peacock, Dollywood
– Over 50 crowd also pushing: Hacker, Destiny
– Early Veteran’s Day celebration from Drop Thrill
– Good to see the #s back at skunk…but a few notable absences: where you at TR, Bananas, Bulldog, Arena? #soccerarms?
New schedule for Skunkworks going out ASAP, let me know if you want in.
Fletch is going to co-lead the site, so average fitness level just went up significantly.
Convergence workout tomorrow at Anvil (Calvary) for Veteran’s Day, 5:30, 45 minutes.
— Harley
Disclaimer: This is not for everyone. If you are not ready to get out of your comfort zone please move on.
If you are looking for a CSAUP that can push you to the edge, you might want to keep reading. In my humble opinion a triathlon is the best way to go deep into a pain cave and to find moments of clarity to pull you out.
YHC and 4 others in Metro competed in a Half Ironman in September (3 Hates, 1 Aye, 1 Respect). Each and every one of us will tell you how awesome/terrible it was. YHC beat my expected time by racing the F3 men that were with me, and I was fortunate to finish first #ISI. Experiencing the race with my F3 Brothers was the highlight of my CSAUP year! Backblast here: F3 70,3
We are going to sign up for another one or two in 2016 and want to give you an opportunity to join us for some beers/food to discuss some plans. We will also discuss how to trained with F3 workouts weekly to prepare.
We will be meeting 8pm, Wednesday (11/11) at Bricks located 7814 Fairview Rd (near Ben & Jerry’s).
If you have done or are interested in learning please join us. YHC hopes to see you there!
#F3Swift will launch at 0515 on Tuesday morning from the Vine Restaurant at the Ballantyne AO. Extra credit option at 0500 for extra easy 1mile. Short enough that those doing the Thunder Road 13.1/ 26.2 or Spartan Beast will even find some friendly options.
The Thang:
To find your R-pace or I-pace, use the run pace calculator at http://runsmartproject.com/calculator or download the VDOT Calc app from iOS App Store or Google Play.
Let’s be buddies.
Partner up. Yes, speed matters.
Run the AYG mile to HT (Right onto Rea; run to HT; loop the first pillar; back to OP)
With your partner (never leave him behind/ahead/too far to the side)
–Run to the playground and do 10 pull-ups and 30 dips on the Buddy Bench (Buddy Bench is required)
–Run to Concession Stand and do 20 squats and 20 incline diamond merkin
–Run to the Field and do 30 Russian Twists and 10 dumbocrats (partner 1 planks and does power merkins while partner 2 does derkins, flapjack)
–Run through the woods and to the top of Foxworth hill (at stop sign) and do 10 partner derkins and 30 Flutters (single count)
Run back to field, concession stand, and playground and do exercises. That is 1 round.
Complete as many rounds as possible until 6:05.
Run the mile to HT and back.
Olde Providence Elementary. Rally at 0520, we catapult into the gloom at 0530 sharp.
Let’s go.