At 5:27am YHC rolls into the parking lot at Providence Day School ready to take The Charge’s pax on a little trip off campus. Hmmm…nobody is standing outside. Well, it’s raining, so maybe people are staying dry in their cars. I get out and start stretching…but nobody joins me. All the cars in the parking lot belong to the running group that has established a regular presence at our AO. Hmmm….is this going to be the day that nobody shows and I head home to get back in the fartsack? NO! With 1 minute to spare, Icicle, John Deere, and Babyface ride in like the calvary. No time for chit-chat…so off we go into the rainy gloom!
The Thang
Mosey from the parking lot toward the school exit. Stop at Sardis Rd. entrance for first COP
Turn right on Sardis Rd and continue the trip toward the Stonehaven neighborhood (home of YHC). Cross road and stop at Waverly Hall for COP #2
Run down Waverly Hall to Regency and stop for COP #3….sorry guys, time to embrace the weather and get soaked.
Take a left on Regency and run to Rocky Falls Rd. Stop for next COP.
Right on Rocky Falls run to intersection with Charter Place…wave at YHC’s house as we pass by. Stop for instructions.
Partner Hill Repeats
Goal is to reach 100 handslap merkins, but we had to audible to 80 as the field trip to this location was a little further than what I measured the night before.
Return trip to PDS
Stops at Waverly Hall again for flutters, Sardis for IWs, and PDS entrance for squats.
We did a quick COT, a prayer by John Deere, and we were done.
Moleskin:
I’m still getting used to the new Q scheduling system. Although you’d think I’d remember if I scheduled myself to Q, I didn’t realize that until 7pm Tuesday night. No matter…I cooked up something a little different for the pax. A trip WAY off campus to visit one of my favorite BRR training sites… the quarter mile ‘climb of suck’ on Rocky Falls Rd. I think the other 3 men with me would agree that it is brutal. However, we did modify a bit for time purposes and each only had to endure the pain twice. Lots of running today…probably more than we’ve ever done at The Charge. We ran 4 miles total. More like Fast Twitch today I guess.
The weather was lousy. It rained on us the entire time, but we convinced ourselves it wasn’t bad given the warmer temperatures. We were completely soaked within 10 minutes…getting on the ground for the flutters assured that.
All the guys did great out there. I hope they didn’t mind the departure from our usual on-campus boot camps. It was fun to lead, and as always…an honor.
12 PAX, including 1 FNG, ignored #Cantorre and their #Fartsacks and posted at Death Valley for their #DownPAINment. Here’s how it went down.
The Thang:
COP:
Track Work
Mosey to the track and partner up, size and speed does not matter. Run in opposite directions, meet and perform the total number of reps of called exercise.
Finish up with 8 merkins OYO for a total of 108, the number of wins for the 86′ Mets.
People’s Chair (aka “The Semi-Gloss)
Head back towards Semi-Gloss’ office, the bathrooms, for some shelter and 3 rounds of the People’s Chair, 2 with Air Presses x 50.
Play ball! (well not really)
Mosey up and pick out a cinder block, wait, no blocks Audible #1, find a lifting rock and head down to the ball field, which was not covered by the crack SCMS grounds crew and thus Audible #2 was called. Partner 1 runs to the loop from the bleacher up and around the stairs, Partner 2 does called exercise AMRAP with the coupon, flapjack.
Mary:
Moleskine:
Announcements:
No shovel flag was planted (because a certain Site Q either didn’t want to get it wet or forgot to bring it for the N^9th time, but 5 PAX, no make that 6 as Soft Pretzel comes rolling in late, set off into the Gloom of the Marvin Ridge campus at 0530 on Wednesday.
The Thang:
Mosey through the parking lot in the light rain looking for somewhere dry. Found 1st spot at the front of the high school under a very high awning.
Open up with:
SSH ICx20
Imperial Walker ICx20
Mountain Climbers slow (bring your foot to your wrist) ICx20
Good mornings ICx20
Start the Tabata at 40 seconds on the exercise OYO, 20 seconds to recover. Watch doesn’t stop.
Merkins reg
Lbc
Merkins diamond
Flutter
Merkins wide
Dolly
Carolina Dry Docks
Rosalita
Peter parker
Heels to heaven
Follow to Middle School front annex with tables and Continue Tabata 40/20
Step ups (too wet for jump-ups)
Mountain Climbers
Rapid 1 legged step ups
Squats
Full (slow) mountain climbers
1-armed Spartan Burpees (no Merkin)
Man-made Merkins
Maktar jai
Christian laetner (Q fail)
Woodpeckers (elbow plank with foot raises)
Monkey Humpers
Side lunges
Calf raises
Single leg bridge
Squats
Rock hoppers
Stump huggers
Mountain Climbers on wall
Plank w/ back pocket touches
Mosey back towards cars taking the long way around the Middle School at about 1/2 mile or more.
AYG at the end.
COT
Moleskin:
The normally hearty Union County PAX may have been deterred by the rain, but not these men. Counting on someone to be there to lead (apparently none of them know what a Preblast or what Twitter is, quick demo of Area51 app at the end of the workout), they showed up ready for whatever the Q called for. Fortunately for them, the Q likes to find the warm and dry and stay out of the suck.
When you have a 20sec rest, that should be the time for Mumble Chatter, but apparently it’s during the easy opening 40sec exercises when the Chatter started. Bananas always one to probe the PAX broached topics such as Snow Ruck (and how it’s fun to go watch 3 Go Rucks, but never dip his toe in himself), how beautiful the high awning looked in the warm glow of the entrance lights, and probably 3 other topics, not the least of which was a daily faith lesson about how to trust yourself on 1 arm Burpees.
Mcstuffins, the Chilean vet, has jumped in full bore and rarely misses a workout. Perhaps a little refusenik (something about rotator cuff on the Christian Laetners), but YHC is 2nd guessing that one after only pulling 2 or 3 in a row at a time.
Enron was there and rivaled Bananas with stories (OK, not really) and seemingly went on an excursion to find some dry wall. Apparently he is selective or was trying to avoid Silicon for unknown reasons.
Silicon fresh off the Mud Run where he didn’t get too banged up, told us how to get faster by chasing Middle School girls. Apparently it’s working for him…
Soft Pretzel was like OK, whatever, sounds good, all while probably wanting to Q jack and get to lying in sticky mud to make us as tough and carefree as he is.
A great morning to be out! Makes you realize it rarely sucks to get a workout in, but it rather sucks to sit at your desk all day wishing you had…
Thanks for the opportunity to lead men!
Announcements:
F3 Union County shirt order has reopened at f3.mudgear.com. If you want to get winter gear, check the Ballantyne area’s site at mud gear for long sleeves, fleece, and sweat shirts.
Joe Davis 5K/10K in early January. Look in weekly email for details, but there is a discount that ends Oct 31 if you want to save some $.
Rain was nothing but the backdrop to a beautiful morning as 12 devoted men left the ponchos at home and laced up the kicks for RedRocks’ first Q. Disclaimer was announced and somehow those in attendance believed enough in RedRocks to follow him. This is how it went…
Warm-up run around the front of church to the Rea Road side parking lot
Timed warm-up — 1 min of each of SSH, Imp Walker, Mount Climber, Freddie Merc, Merk
Getin our rocks off — 21 reps of curl, overhead chest press, tricep ext, front lat lift…pass rock to left and repeat
Station work — Run from church to Starbucks and shopping center (south on Rea towards greenway). 3 stations placed throughout shopping center and greenway entrance area. Station 1: – 25 reps of derkins. Station 2: 12 free standing sqauts & 12 sister may catherines. Station 3: 25 merkins. Repeat 3 times
Brisk run back to starting point.
End of workout
8 men showed up for the promise to be battle tested and survived the invasion from our Indian Land brothers.
Posted on behalf of Pebbles…
The Thang:
The Warm-Up:
The Main Event:
Round 1:
Round 2:
Round 3:
Run a lap around the playground.
Round 4:
Run a lap around the playground.
Mary:
The Moleskine:
Great to have Pebbles come up and Q for us and bring with him Mario, these guys from Indian Land are the real deal. Kotters to Madame Tussaud, great to have you back brother. Freon is making a regular appearance at Foxhole and is getting stronger each time. Every week he says the same thing, “It being tough just proves I need to be here”. I love that. This guy is committed and I can’t wait to see him get stronger, faster and become a leader in F3. This is why we do this. Frehley continues his strong efforts and moving up to bigger bells and Strange Brew is becoming a regular albeit a little tardy (Foxhole can be haul for some folks but they still come because its awesome sauce). You can tell Voodoo is running too much these days, I hope we don’t lose another Meathead to the dark side (you know who you are). Great workout and we look forward to having Pebbles Q again!
Announcements:
The 4th Annual Joe Davis Memorial Resolution 10K/5K Run benefiting Keystone Substance Abuse Services is scheduled for Saturday January 9, 2016 at 8:00 AM starting at Walter Elisha Park in Fort Mill, SC.
This family-focused/family-friendly event has special meaning to F3 because it is in honor of the brother of our own F3 Brother Rock Thrill… aka Chris Davis. Chris and his family established this event to capture the hope that his brother, Joe, always held onto… “Hope…never lose this.”
Here are some thoughts from Rock Thrill:
On behalf of the Davis-Boyd families, please allow me to thank everyone from both F3 and FiA for both past participation and for considering participating again this year as we stand together to fight the awful sickness and disease that is Addiction. This event would only have a fraction of the impact that it has had if it were not for you!
Unfortunately, the odds are that each of us will be affected by Addiction in some way in our lifetimes, whether it be personally, a family member or a friend.
Every day in life, we talk about the “What.” In this case, a running race. But, the “What” matters only because of the “Why,” right?
The “Why” is to spread awareness that there is help available for those struggling; hope that our family wish we had known about. Help and support saves lives.
For our family, we hold tight to Romans 8:28, which reads,
“We know that for those who love God, all things work together for good, for those who are called according to his purpose”
It is a tough pill to swallow when you lose a member of your family or a dear friend, but we feel called to make an impact because we believe God saves lives through earthly resources when we align with Him. We believe this race is God’s purpose for us and we want Joe’s life to continue counting for good. Many times, when we are out at a restaurant, or in a race, or anywhere, someone recognizes us and tells us that they suffer from addiction or know someone who does, and that it has impacted their life in a positive way. Those times serve as confirmation that the race is making a difference!
Yes, we are asking you to leave your comfort zone, get out of a warm bed, early on a Saturday morning, and run a distance that is challenging, on one of the coldest days of the year. It will be tough, but isn’t it a great reminder of how tough it must be to get free of Addiction?
I hope you will join us as we celebrate Joe’s life on January 9th!
In Him, Chris (Rock Thrill) Davis and the Davis-Boyd Family
Race Overview… Why You Should Sign Up!!
In 3 Years, the race has raised over $65K for the Keystone Substance Abuse Center. Total participation has grown from 400 in 2013 to 600+ in 2015, including 200 F3 and FiA participants. This year’s goal is to expand to 700-800 runners, including 225+ F3 and FiA participants… which is TOTALLY doable!
We need you, your M’s, your 2.0’s, your family, and your friends to sign-up! http://joedavisrun.racesonline.com/
Here are the reasons you should sign-up and run the Joe Davis Memorial Run on January 9, 2016:
1. Proceeds raised from registration fees and donations go to support Keystone Substance Abuse Services,
2. Rock Thrill has given many of you, including YHC, tons of encouragement as you have come into F3 and set and achieved your personal fitness and leadership goals. Your participation in the race allows you to give back support and encouragement to someone that has given a great deal to our PAX.
3. Cool t-shirt!
4. Family-focused/Family-friendly… The Davis/Boyd family does this for their family… but they believe this is about the BIGGER family! You won’t find a nicer, more welcoming family than the Davis’s! Bring your M, your 2.0, your friends, and you will see that you are considered part of the family!
5. Ok… now something for YOU! This is a great event to kickoff your 2016 fitness and commitment goals! Last year, we had SEVERAL guys run their first 5K if not for the VERY FIRST TIME… at least in a long while! The PAX always step-up and provide great support for all runners… young, old, fast, not-so-fast, first-time, long-time… it is just a great event for getting 2016 started in the right direction!
6. Finally, by your participation, you encourage others in MANY ways… some ways you may never know…. You encourage neighbors with abusive addictions… You encourage your M’s, 2.0’s, friends and family to also participate… You encourage your PAX to push themselves to achieve something they might not thought was possible 6 months ago… You encourage a community to see what F3 is all about!!
Here is the link to sign-up. http://joedavisrun.racesonline.com/ In the “Team” field, indicate “F3” or “FiA” (as appropriate).
There will be more information as we get closer… the main thing now is to get signed-up!!
Don’t be the Sad Clown working out alone on Saturday Jan 9, 2016!!!
*French for shower
We lined up in front of the theatre likes nerds for The Force Awakens, then took off across the strip mall like it was Black Friday. In a failed attempt to lessen our exposure to the rain, we stuck close strip mall awnings and overhangs. Once we got to the far end of the storefronts to a small parking lot any possibility of staying dry evaporated (poetry or irony?).
Disclaimer, blah, blah, blah
COP
IW x 20
Plank jacks x 20
Peter Parker x 20
Partner up for two laps around the cinema. At each corner alternate 10 partner slap merkins and 10 partner upright rows.
Bear crawls to curb w/ 1 derkins and back for a total of 7 lengths
Peoples chair x 40 presses
Crabwalk to curb for 5 dips increasing by 5 for a total of 5 lengths
Peoples chair x 40 presses
Broadjumps to curb for 20 squats for a total of 2 lengths
Peoples chair x 40 presses
50 calf raises OYO
Run back across the strip mall, stopping for 20 supine pullups on shopping the cart rack.
1 round of suicide sprints
Mary
Dolly x 20
Rosalita x 20
Freddy Mercury x 20
Chippy Cross x 20
LBC x 20
Moleskin
Thanks to all who came out to workout in less than optimal conditions. The beauty of F3 is that we show up for each other and the exercise takes care of itself.
Turkey Bowl Flag Football teams are forming now.
Written by gooney posted by Ed
12 Pax got out of the fartsack a little earlier than they would like to enjoy a beatdown that would even make Chunk hurt for the rest of the day. On Sunday, a crippled Simba previewed that “Gooney” would be on Q. I’m going to blame the sparse attendace on the confusion of no one knowing who “Gooney” is. I’m positive it had nothing to do with the late Panthers game…..
Disclaimer was given and admittance of first-time Q-age was presented. I was just hoping they’d take it easy on me. It didn’t take me long to screw up.
The Thang
Mosey around the parking lot with buttkickers and high knees, head down to the baseball fields
– SSH x 20 (yes, I messed up my very first cadence – laughter ensued. I was glad I got it out of the way – lower expectations for the rest of the workout)
– IW x 20
– Hillbillies x 20
– LSS x 20
– Jack Webb
Mosey to the area between the baseball fields and pair up for partner work. First partner would run up the steps to the concession stand, turn toward the track, and then back down the ramp to the fields. Second partner with called exercise:
– Step-Ups x 2 rounds
– Lunges x 2 rounds
– LBC’s x 2 rounds
Thanks to the overachievers who led Plank-o-rama while everyone was finishing their rounds
Mosey up the steps to the parking lot, 4 Pax grab decent-size rocks, as the cinder blocks have gone MIA from SCMS. Time for some Grinders:
– Overhead presses and merkins
– Squats and merkins
– Curls and merkins
– Tricep curls and merkins
Circle up for some Mary:
– American Hammer/Russian Twist x 15
– Heels to Heaven x 15
– Freddie Mercury x 15
– Dolly x 15
– Rosalita x 15
– Protractor
– LBC’s x 40 civilian count
Time
Moleskin
Thanks for letting me lead today. It was an honor. Thank you to some of the Rebel Yell guys who made a point to support me on my VQ – it means a lot. The workout was a little more leg-intensive than I meant it to be, but I figure it’s okay if everyone else is walking around like an old man, too. I’m looking forward to the next one.
Announcements:
– Joe Davis run January 9th – sign up now for early-bird discount
– F3 Christmas party is December 12th (along with every other one I’ve been invited to). Sardis Country Club. Geraldo is Q’ing.
19 for a site Q led beatdown. Shovel Planted, Disclaimer given, No FNG’s
– Mosey to lot next to Firebirds
COP
– Merkins- x15, SSH x20, Mountain Climbers x20, IW x20, Squats x20
– Mosey to The Regal parking lot
– 17’s or 4 Corners: Each corner Merkins & LBC=17. Starting with 1 Merking & 16 LBC. Finish when you get to 16 Merkins & 1 LBC. Finishers go back and finish with the PAX
– Jack Webb Ab’s: Heels to Heaven x1 & LBC x4, Heels to Heaven x2 & LBC x8, up to Heels to Heaven x10 & LBC x40
Over to Strawberry
– Mosey to speed bumps behind shopping center: Karaoke right/left and run backwards between each hump. 10 Merkins at each hump.
– Break up into teams of 3 for grinders. One at top of hill; one across lot at sidewalk; one running in between. 300 LBC / 200 Merkins per team.
That’s turned out to be too easy so we added an additional 200 LBC and 100 Merkins.
– Double time back to cars for finish.
No Moleskin this time.
Annoucements:
– New bible study – DM Simba if interested
– Joe Davis Memorial Run – 1/9/15 – sign up quickly for the early bird special. Sign up regardless to support a F3 brother and a great cause.
– Thanksgiving Day turkey bowl. Get a team together.
With only 59 shopping days to Christmas, 12 PAX dodged the rain to prepare themselves for the hustle and bustle of the holiday season.
The Thang
A quick lap around the parking lot, with high knees, buttkickers, and karaoke, was all we needed to check off the mandatory stretch before the workout. Proceed to workout.
Gather at end of driveway. First two items on Santa’s list—monkey humpers and running with scissors. Run down Strawberry Lane to gravel road and perform 15 MHs. Run back to school driveway and perform 15 R w/ S. Rinse and repeat.
With varying speeds, head to Raintree between Windbluff and Smokerise. Next items on Kris Kringle’s list are merkins and squats. Leg 1—Windbluff to the curve in the road (For Sale sign was marker) and perform 15 squats; back to starting point on Raintree. Leg 2—Smokerise cul-de-sac and peform 15 merkins; back to start. Goal was to complete at least 4 legs (accomplished by all), with the fasties knocking out 6 and the middies completing 5 legs. Gather at starting point for some Mary (LBC, flutter, and Rosalita) for all to finish.
Obligatory double Indian Run back to school. Finished.
NMM
With rain pounding all night and the forecast ominous, YHC was thankful the rain held out for the hour. There wasn’t a really good Plan B.
Hopper, prepping for the Savannah marathon in 2 weeks, almost blows out an ankle on speed bumps. Recovers in time to pick back up on mumble chatter. Best wishes in the marathon.
Once again, Mr. Brady and Turkey Leg are spooky fast, knocking out an extra 2 legs.
The M called during the name-o-rama, dis-enabling the Voice Note feature. Smart Phone/Not-so-smart Q. Luckily, with only 12 PAX, YHC was able to recreate. Whew.
Welcome to Site FNG Booya. Good to run with you this morning. Keep on twitchin’.
The Smokerise/Windbluff combo is a tough one. However, we managed to get in 5.5 to 7.1 miles, depending on how many legs were completed. Solid work by all.
Glad no one got hurt on Indian Run. We dodged cars, potholes, limbs, Santa’s reindeer, and each other as we hustled back to the parking lot like we were headed to Black Friday sales events.
Announcements
None. We were tired.
YHC took us out in prayer.