Nine men posted for the first tutoring session at AG Middle School. First day ran relatively smoothly and the teachers really appreciated having us there. Each of the 7 teachers has 10-15 kids and can use all the help they can get.
It would be great if every member of F3 Nation could post to either Billingsville or AG at least once. Not all men are called to tutor kids but you’ll never know until you post and I guarantee it will be worth your effort. F3 has signed up to help on Thursdays with recreation time from 4:00 to 5:00pm and tutoring is 5:00 to 5:45 with the tutoring being most important (don’t have to show up early to make an impact). Spouses and children in high school or older are welcome.
Please email/call me at pchepul@gmail.com/ 704-236-8576 with questions or to get involved.
Thanks
Nine men gathered for a Monday morning workout.
The Thang [reps shown in aggregate for the entire workout]
– 40 Side Straddle Hops and 40 Imperial Walkers [a man has to warm up, right?]
-250 merkins
-150 squats
-62 pull ups [that is right… 62… anyone can do six sets of ten… but are you man enough to do the extra two?]
-Lots of lunge walks [yes, “lots of” is a quantity… it means “many” or “a lot”… look it up]
-People’s Chair [or what we used to call “Three Minutes of Jack”… you want me on that wall; you need me on that wall]
-Little Baby Indian Run [why “Little Baby”… because it was run in a small parking lot with frequent turns]
-Frolicking in the Field [Sound of Music Style]:
-The minutes of Mary
-Finish
Moleskin/Observations
-The US governement may be shut down, but not Area 51. No sir, Area 51 operates under it’s own rules, with no funding required.
-Today’s workout was delivered at an easy pace. Never rushed; never hurried. Just pounding consistently for 45 minutes. I expect the pecs and glutes will be screaming from the merkins and lunges/squats.
-Floor Slapper arrived late again. But instead of driving his car into the COP to join the workout, today he just “let the PAX find him” wandering around in the gloom like a Duke Univesity graduate in search of a floor to slap.
-Uncle Leo got a haircut. Looks sharp, but miss the bedhead.
-It’s official… I have run out of ideas for workout names. I’m tapped out. So, today’s workout has been named Mr. T. Why? Why not?
-Alf is on Q next week… should be fun.
Get out there tomorrow and Wiggle – fellowship pace – corner of Foxcroft and Rothwood Dr. 5:30 am…
** “Music Producer” The Bruce Dickinson
A little spitting of rain before the launch did not deter 35 of the Nation’s faithful from posting this morning.
The Thang
Circle Up for a few words from YHC then Ball of Man
Mosey to Swiper’s House for COP
SSH x 20 then YHC called on a few guys to lead us in their exercise of choice
Crotch Rocket – Moutainclimbers x20
Stagecoach – One-Legged Burpees x 21 (Say what??!!) That’s the last time YHC will call on the Coach
Dredd – Rosalita
Swiper – Dolly
Header – Merkins then hold 6″
I’m forgetting someone – sorry
Mosey to Football field & partner up
Round 1) Partner 1 – Run 400 Partner 2 does 15 burpees then squats til P1 finishes – Flapjack
Round 2) Rinse & Repeato
Round 3) Rinse & Repeato with LBC’s in lieu of squats
Round 4) Rinse & Repeato – same as Round 3. (who’s bright idea was this exercise set anyway?!)
Circle up for some Mary
Cougar’s lead: LBC’s & Dollys (I think)
Field of Dreams Lead: Russian Twists & Freddy Mercury
Mosey to the wall for 1 minute of Peoples Chair
Run back to Shovel flag at Carmel Park.
Moleskin
Special welcome to FNG Big Ben for his first post. Hope you come back out.
YHC thought it would add a little variety to let some of the pax lead us in a few exercises. It worked well and may use this again. Not sure Stagecoach will be asked again after the 1-Legged Burpees though……
During Mary, lots of #MumbleChatter was heard from a few whose feelings were hurt that The Cougar and Field of Dreams got to lead 2 exercises each when they only got to lead one. #CryUsARiver
Going over to Swiper’s house brought back nightmare’s of last week’s hammy hurting chasers. Watch out for those next time he leads…..
YHC wants to thank the guys who made a point to come out this morning. It was a special day for me with it being my 1 Year F3 Anniversary. I have reflected a lot on the impact that F3 has had on my life. While I get accused by family and non-F3 friends for being #Addicted to F3, it’s not just the 1st F that has me coming out several times a week. It’s the 2nd F and the 3rd F. I have made it a point to not go to the same workouts every week. Since we live in a #Tweener location, I am as close to many #Metro workouts as #Area 51 sites. So I’ve tried to circulate around to as many as possible over the last year. Not only does that keep me from getting into a rut, it has blessed me with the opportunity to get to know so many more men. It has allowed me to get to know men from different walks of life and at different life stages. From F3 has been borne a frienship with a younger member of the Pax who asked me to mentor him 2 months ago. That has become one of the most fulfilling things that the Lord has allowed me to do recently. He thinks that he is learning from me, but I am also learning from him. And feeling a sense of responsibility to a young man who looks up to me (for some reason that I still cannot understand), this has made me more intentional about being in the Word and in fellowship with Jesus.
Lastly, I’ve been blessed to form some strong friendships with other men as well. Their friendship & encouragement helped me through a tough time when I busted my paw at the #IceRun in January. I am grateful for you guys – you know who you are. Aye
9 pax entered the gloom to answer YHC’s call to don a blue collar shirt to put in an hour of hard work, manual labor style. Here’s how it went down:
The Thang:
Follow me was called as we went 10 feet so all pax could get 2 brick pavers out of the back of my SUV. Run with bricks to the soccer pitch at the bottom of the hill, broken up by 40 yds of lunge walk with bricks overhead.
COP:
SSH x 30
Imperial Walkers x 30
Squats w/ bricks x 30
Man Maker Merkins w/ bricks x 20
Push / Press w/ bricks x 30
Mosey over to the hill for sevens w/ your bricks. Start w/ 1 Jump Squat with brick at bottom & 6 burpees with bricks at the top.
Mosey over to pavillion for Peoples Chair x 60 secs with arms out front holding bricks.
Repeato with bricks overhead x 60 secs.
Line-up for Indian Run while holding bricks out to the front of the church
Partner up along the first cone for partner sprint / exercise work. Partner 1 sprints 100 yds while partner 2 begins exercise called then flapjack until number of exercises done.
1) Run with bricks / man makers with bricks x 100
2) Run with bricks / Squats with bricks x 200
3) Sprint / hand release merkins x 100
4) Run with bricks / Carolina Dry Docks x 100
5) Run with bricks / Lunges with bricks x 200
6) On your own sprint down and back 2 times (total 200 yds)
Circle Up for MOM
LBC’s w/ bricks on chest x 20
Flutter w/ bricks overhead x 20
Mason Twist w/ bricks x 20
Plank Jack Burpees x 10 OYO
Run with bricks back toward shovel flag stopping for “Dirty Bird Lunges” Lunge Walk while doing shoulder flys with bricks.
Jailbreak for the flag.
COT:
Great work by all today, while it was a small group it was a great group w/ great 2nd F throughout. The 40 and 50 year olds were out in force today while Smash & YHC were the only Hates at 38 (WB). The gloom was awesome as well as it was nice and foggy on the lawn out in front of the church as the morning dew burned off. Definitely added to the O2 deprivation!
YHC read an article this week about mortality / longevity & youthfulness in older age and precursers to each, and one of the top items on the list was hand grip stength and athleticism. The burpee (best exercise for athleticism) is always a staple of our workouts but YHC wanted to work in some strength work for our grip into a standard bootcamp workout. So naturally my brick paver pile started calling my name and made its way into our workout.
So Friday night YHC was talking with Run Stopper via text and RS HCed to be at the workout. However come game time Stopper was no where to be seen. Later at coffeetiria the pax were talking about his #fartsacking on the day so YHC tweeted out asking him what gives? The response by him was priceless: @CarrySwan: “@MallCop_F3 lol! @GeneaSwan had other ideas about how i should spend sat morning. #noregrets 🙂 But even more priceless was M Run Stopper corroborating with the following tweet: “Best #sack no fart ever!” All YHC could say was best excuse ever for missing an F3 workout I’ve ever heard, carry on my friends, carry on!
Announcements:
Next Sat 10/12/13 is a convergence at Calvary Church for #TheRock, #DayZero, #Area51 for all pax not participating in the Mud Run. Run Stopper & Lex Luther are on Q.
The Palmetto 200 Relay Race is March 28-29 from Columbia, SC to Charleston, and is very similar to the BRR. We are pulling together an Area51 team and Slim Fast is on Q. Please let him know if you are interested, as of right now we have enough HCs for half a team.
CrossFit “Nasty Girl” Cindy paid the pax a visit, seeking to evaluate our improvement over the past two months since her last visit. 25 minutes into our hour long beat-down, all were gasping for breath, but at least we weren’t running!
The Thang
Warmup:
Warmup complete; mosey to the playground for
Cindy
20 minute running clock, complete as many set as possible of
Recovery with a slow jog around all the fields (about 1/2 mile)
Circuit 1 by the concession stands:
Slow jog around outside of baseball field
Circuit 2
Low Tide on Q:
Mary:
Filler (once YHC realized we were not short on time after all…)
COT:
Announcements:
Moleskin:
Cindy is one of the CrossFit “Nasty Girl” benchmark workouts and was introduced to the Pax 2 months ago at the hard launch of Ascent. YHC though that was sufficiently long ago to merit a reevaluation, especially since I was trying to avoid running (still nursing sore Achilles). Cindy being a call for AMRAP for 20 minutes, the Pax was feeling done for the day only 25 minutes into the workout (5 min warmup + 20 min Cindy); however, everyone dug deep and pushed through the next 35 minutes, which were intentionally lighter by comparison (but still not easy).
Low Tide has developed an eagerness to Q whenever he can, so he took control of the Weinke for the final 15 minutes and did a great job.
The Pax continues to impress, putting forth strong effort to improve themselves. Today’s workout was one of the harder workouts but benchmarks help us empirically see the results of our work and are therefore worthwhile. Everyone was encouraged to modify as needed but push themselves as much as they reasonably could. After all, Ascent is supposed to be moderate, but not easy – easy would do us no good.
It was suggested in the COT that Cindy might be a good quarterly benchmark, and YHC agrees that might be more appropriate than bimonthly. #toomuchofagoodthing
Thanks as always for allowing me to lead the group. It’s an honor.
Remember
13 PAX (incl 2FNGs) posted this morning’s gloom for a run through Outland’s Micro-Mini Obstacle Course for some #USMCMudrun prep.
The Thang
Mosey to Disc Golf Course for COP
Grab a rock and break into 3 groups for some circuit work.
Head over to the Practice field for some animal crawls
Return your rock and Grab a partner for some Mud-Run Prep
3 MoM
Obstacle course Walkthrough
Micro Mini Obstacle Run (Full Speed)
Mary Session until all PAX complete course
COT
Moleskin: Big League Chew brought the pain during the first half of the workout starting with the merkin/mountain climber mixer. The animal crawls pushing/carrying our rocks had the feel of something BLC may have adopted from Go-Ruck training. The PAX were all smoked at the end of the first half of the workout.
Second half of the pain fest moved into the Mini- Micro Obstacle Course. One trip through the course at walking speed to get the feel for the obstacles and then it was off to the races. The mud was missing from our mud-run training but there was plenty of water soaked grassland to ensure we all left the big green gym this am soaked and covered with enough dirt and grass to show proof that we were getting after it in the gloom. YHC was called out for attempting to shortcut the course by going from obstacle #1, the bear crawl, straight to obstacle #6, climb over the pull-up bars in the spirit of #ifuaintcheatinuainttryin. T-Claps to all for pushing their personal limits to get a great workout and special callout to Champagne and Milton who were out in front coming out the of the “Tour de Stad” section of the course #F3Strong. Everyone left it all on the field today… great work. Then it was off for some fellowship and recovery (2nd F) at the Starbucks across the street.
10 gentlemen came forward to work to better themselves and in the end also put in a little work to better the facilities where we are fortunate to be able to work out.
Here’s the tale of the tape:
COP (all IC)
Mosey over to field by the parking lot for Devil’s Work-out
Mosey to front of school for:
Stay where we are for:
Mosey to playground behind school for a little station work
Return to track at front of school for 6 MOM
Partner up (size does not matter) on track
Audible called by Callaway as it became evident that the area could use a little clean-up, so we spent 5 minutes picking up trash around the school yard (Least we could do for being able to use the facilities)
Head back towards launch point
Looks like we have 5 minutes or so left, so YHC called for suicides in the parking lot
Still have a minute or so left, so CCV x 15 each side
COT
Moleskin/Announcements:
Thanks for letting me leading this strong group of like minded men. Hope you got as much out of it as I did.
The VSF was planted since both of our site Qs (Radar and Purple Haze) had better things to do than be punished early on a Saturday morning. However, 9 other men showed up for a painfest on what turned out to be a beautiful Saturday morning.
Baracus on Q for the first half of the workout. Warm-up jog around track.
COP (on field): depends on who goes first
Intervals:
Pain stations (2x circuits):
Mighty Mite on Q
Jog to corner of Carswell Ln and Bevington Place, with a stop at the top of the hill for 50 LBCs.
Mary Mountain
Split into 2 groups. Group 1 moves to top of hill and back while group 2 performs exercise. Flapjack when all of group 1 returns.
Jog to Touchstone Village Shopping Center – mysteriously there are 6 plastic cups lined up across the parking lot. Apparently Mighty Mite has a surprise –
Burpee-induced suicides.
Bear crawl / Merkns combo
Jog back to school for COT
Moleskin:
A smaller crowd out there today, so there is nowhere to hide. YHC decided to leverage part of the workout from Joust the day before…Gullah, you’ll have to tell me if it was more fun on day 1 or day 2.
Overall great work by the pax this morning! YHC and MM enjoyed leading.
Announcements:
19 men spoiled YHC’s personal workout and all for the best, you just push yourself harder when others are around, especially when on Q and some of the beasts of A51 show up. Some early reflex exercise was gained by the pax as they dove out of the way of Passport making the literally last minute (but still on time) entrance. Since some of the beasts were in attendance, YHC had to try and up the rep count from the Weinke:
So off we went:
Jog to back lot
COP:
IW x 25
SSH x 30
Merkins x 20
Squats x 15 (low, slow, form boys, form!)
Mountain climbers x 25
CDD’s x 25
Run to Charlotte Aquatics front door
with partner:
Partner 1 Sprints the hill at top 5 burpees sprints back
Partner 2 Burpees Plank
Partner 1 Sprints hill, bear crawl back
Partner 2 Squats Plank (low, slow obviously)
Partner 1 Sprints hill, 20 CDD’s crab walk back
Partner 2 Merkins Plank
Partner 1 Sprints hill, 20 Mountain Climbers, sprints back
Partner 2 CDD’s
Jog to front picnic tables at brisk pace (well brisk for YHC anyway)
Plank it up..no wait, not all pax assembled, all pax run to the last pax and jog in with him, we don’t leave our brothers behind
With partner similar strength:
Partner 1: 20 dips
Partner 2: 15 jump ups (or step ups)
Flapjack
Each do 10 reverse sit ups on table with partner holding ankles down
Plank when complete
Repeato, done, great, repeato again
Run back to parking area for Mary:
Flutter x 20
Heels to Heaven x 10
Dolly x 20
Elbow plank x 30 sec
Reverse Plank x 30 sec
Repeato
Freddy Mercury x 10
Dying cockroach x 10
10 Burpees oyo
While Q was getting his phone, Runstopper called (or commanded more like it), 20 merkins on his own, his challenge is everyone’s problem apparently
Moleskin:
A great group of men this morning, and a very solid effort by the pax, some groaning over a couple of little jogs. It was great to see the pax get into the spirit of “No Man Left Behind” as we all circled back to get the last pax and then Runstopper led the group in a cheerleader chant…don’t know where he got that from, maybe I don’t want to know but given the spirit of it all it seemed to work. Was a good morale booster going into the picnic table work which no partner group really seemed to dominate, all teams dominated and finished each round at almost the same time.
Announcements:
YHC shamelessly pitches for EH’s for Base Camp and Ascent
49’er is heading up the Thunder Road marathon organization for A51 for those crazy enough for that, I strongly encourage that kind of crazy
Rock Thrill had a very noteworthy announcement, details of which follow here:
Joe Davis memorial race (Roch Thrill’s brother) and the race is to benefit Keystone, a facility which helps those suffering with addictions, find recovery.
Event is Jan. 4th, 2014 and is family oriented so m’s and 2.0’s are encourages to come also. There is a 5k and 1 mile fun run and walk and it will be held at Walter Elisha Park in downtown Fort Mill (The Fort F3 has workouts at this location if you are familiar with that). 5k is $20 through end of November and 1 mile is $10. There is also a “Sleep In” option.
Here is the link-