Flying Biscuit

Flying Biscuit

Date: 2024-03-07 AO: peak-51 Q: Spammer PAX: Sensei, sledge, Spammer, beaver, kilowatt FNGs: None COUNT: 5 WARMUP: Walked over to Flying Biscuit since they have a covered patio & some dry ground. THE THANG: Circuit Workout, 40s on 20s recovery. Exercise rotation included: SSH H2H Sit-up’s Diamond Merkins Sharon Towers Step Ups Rosalita Squats Box Cutters
Got in 4 rounds of repeats.
MARY: Walked back to parking lot and met the PAX from sparta ANNOUNCEMENTS: Blood drive tomorrow, 5K Saturday COT: Orange Whip from sparta and afterwards 4 PAX headed to @breakmans for some 2nd F time.

Maximal Participation

Date: 2024-03-07 AO: run Q: flipper PAX: voodoo, Cheese Curd, Polly, turkey_leg, Astro (Kyle Kirchhoff), Gump, Dosey Doe, grasshopper, hairball, retread, bunker, fletch FNGs: None COUNT: 12
WARMUP: nope THE THANG: with two conscientious objectors, the group set off to run TheDevilsTurns while Bunker and Fletch ran fast on 51. MARY: nope ANNOUNCEMENTS: WTF COT: Astro took us out

Playboy Issue May 1993

Date: 2024-03-07 AO: sparta Q: Full House , Orange Whip PAX: Runstopper, hopper, geraldo, Happy Meal FNGs: None COUNT: 6
WARMUP: Quick run to HT HQ to stretch THE THANG: ran around the sportsplex, to the greenway stretch to John. Went through greylock to Sadie. Orange whip then gave a tour of his neighborhood. Geraldo impressed us with his extensive knowledge of playboy. MARY: ANNOUNCEMENTS: COT:

Rain, rain, go away

Date: 2024-03-06 AO: meathead Q: voodoo PAX: voodoo, The Worm, MARTA, Uncle Leo FNGs: None COUNT: 4 YHC pulled up to the Hot Box around 5:29.75 this morning to find 3 pax unloading their bells in the rain.
WARMUP: Combination suitcase/farmer carry bells from vehicles. SSH x 20 IC 5 x 1H swings per side IW x 15 IC 5 x high pulls per side Windmills x 10 IC 5 x cleans per side Arm circles/flaps x 10 each direction 5 x snatches per side
THE THANG: Day 2 of Week 1 of the SFG Level 1 Prep workout program
Waiter holds: 5 sets of :30 per side with :30-:45 rest between sides/sets 5 sets of 5 double clean and front squats
We had time for 2 rounds of Voodoo Complex per side.
MARY: Point Break joined us for Mary after doing a solo boot camp in the rain this morning. YHC led the lax back to the holy trinity of Meathead core exercises today: elbow plank, hollow body hold, and glute bridge. Warning to future Qs: the HBH really seemed to activate The Worm’s cropduster. Position yourself upwind accordingly.
ANNOUNCEMENTS: 1) Blood drive Friday – 3 spots left for Friday 2) Madison’s daughter’s 5k this Saturday 3) Waxhaw Trail Fest (WTF) is being held 4/20. Get signed up if you can make it. 4) Savage Race in June
MOLESKINE: Thanks to the pax for posting this morning despite the gross conditions. At least it wasn’t cold! Great job by PB for posting and running his workout without any pax to join him. Strong work!
COT: I believe The Worm took us out, but I could be mistaken as I was gassed from the squats (and the flatulence).

WTF is happening on 4/20!!!

That’s right! WTF is back again!

For those of you that did not make it previous years, or are unaware of what WTF is… Here are the basics:

Waxhaw Trail Fest will take place on Saturday April 20th. Registration is done as an individual, and race directors will assign you to a team based on average pace to keep all teams competitive. This is a trail run, relay style on 3 different trail loops setup at Cuthbertson Middle School in Waxhaw NC. The loops all start and stop at the WTF village where you and your fellow PAX can relax and enjoy some 2nd F until your next leg.  For the Standard Relay option, the race is complete when each member of your team runs each loop once, totaling approx 12 miles per runner. This year we are adding an alternate Relay Lite option for those that may not be able to commit to the full time, or don’t feel confident in the total distance. Relay Lite is still a team of 3, however each runner only completes one loop, and the team’s total distance will be 12 miles. The Solo option is a free-for-all. You can run/walk/ruck any or all loops to accommodate your own schedule and running capabilities.

Registration is $15– This will include your race, food, snacks and hydration throughout the event.

Long Sleeve T-shirt $15- If you would like to add the infamous WTF logo’d apparel for 2024

UPDATE 3/27:

*****DEADLINE FOR SHIRT ORDER HAS PASSED. WE WILL HAVE A HANDFUL OF EXTRAS ON SITE. THESE SHIRTS WILL BE AUCTIONED OFF TO THE HIGHEST BIDDER AND USED AS A DONATION TO CHARITY!****

Awards given to top overall team in the Standard relay, as well as the annual hand off of the sought after WTF Trophy

Every registered runner will get an email with updated Team information prior to the event, in addition to packet pickup information for the morning of the event.

In the village we will provide music, coffee, hydration, a BBQ grill setup with a selection of food, including sandwiches, chicken, burgers, and bacon and eggs. Please bring your own chairs and a team canopy if desired. Any team snacks or preferred drinks are up to each team.

All extra money raised will be held for donation. Last year we raised money for Cuthbertson school as well as the family of our fallen brother Ex-Lax.

Spread the word. Open to all. Last year was a great event, and this year is shaping up to be even better!

RECAP:
Saturday April 20th- 6am arrival

Options:

  • STANDARD -3 man team trail relay- 12miles ea runner
  • RELAY LITE– 3 man team trail relay- 12 miles team total
  • SOLO – No team, no restrictions

$15- includes race, meals, hydration and 2nd F

$15 additional for long sleeve WTF T-shirt- (3/27- NO LONGER AVAILABLE FOR PURCHASE)

Venmo: @TonyAmore Last 4 digits if needed 9450

Cuthbertson Middle School

1520 Cuthbertson Rd Waxhaw, NC

Click link to register:

REGISTER HERE

Sandbags, Cones and Kettlebells

Date: 2024-02-29 AO: shield Q: lex_luthor PAX: ToeJam, Bombay, Cooter2 FNGs: None COUNT: 4 WARMUP: run to Middle School THE THANG: laid out cones with an exercise at each, including: pushups, kb swing, rows, squats, shoulder press, deadlift and burpees After each exercise run down the parking lot and do 5 pullups or dips on the jungle gym The boys made it through 2 full rotations of each exercise followed by pullups along with 2 rounds of just each exercise. So lots of pullups were had. ANNOUNCEMENTS: Waxhaw Trail Fest – 4/20, Spitball is on the mend COT:

Cone Heads

Date: 2024-03-06 AO: sacs Q: lex_luthor PAX: Roulette, Starch, geraldo, wildturkey, Emoji, Cheese Curd FNGs: None COUNT: 7 WARMUP: none THE THANG: lined up 9 cones under the awning of SCMS and the boys got to work. Everything included some level of ruck weight or additional sandbag weight, including: squats, shoulder press, rows, squats, lunges, merkins, situps, upright rows, and kb swings After completing each round a trip to the far side of the school was made with ruck and sandbag in a farmer carry. Boys did great and were able to complete 3+ rounds. ANNOUNCEMENTS: Blood drive this Friday. Emoji b-day today. Waxhax Trail Fest April 20th COT:

Anvil, Table for 1…

Date: 2024-03-06 AO: _area-51 Q: Point Break PAX: Point Break FNGs: None COUNT: 1 Having given fair warning last night that it would be raining, and that yes, we would be getting wet, it turned into a solo effort at Anvil this morning. Which gave me a chance to think back on my 4+ years with F3.
Last night, I challenged the men of F3 that the reason we do these workouts outside is to help us build our mental strength and to not allow something we cannot control, control us. Anyone can workout in the afternoon or evening. Anyone can workout inside in the air condition. Anyone can workout in a safe and dry space. But we aren’t called to be just anyone. We’re called to be leaders of men. It’s the mental strength we build for ourselves that set us apart.
This isn’t meant to be a lecture. It’s probably more of a pep-talk for myself than anything else.
But it’s time to get uncomfortable again. My first few months at F3 were extremely uncomfortable. But they were also extremely rewarding. I was being pushed and challenged by men with the mental and physical capabilities to help make me better. Men who held me accountable. Men who helped me accelerate.
4+ years in and I can clearly see that accelerating is different than coasting. Coasting requires no effort and forces you to follow the flow. It can fool us into thinking that we’re still making progress when in reality, we’re slowly losing momentum. Accelerating requires commitment and a desire to move forward. It’s about adding momentum to our momentum. That was the fuel that got me hooked early in F3 and it’s easy to lose sight of as life continues to get more and more hectic.
I hope this message finds at least one person who needed to hear it. One person who is looking for the accountability and motivation to get uncomfortable and to start accelerating again. Every single one of us had that spark at some point in our F3 history. Have confidence knowing that it’s still in there.
Have a blessed Wednesday men. SYITG.

Parking deck day

Date: 2024-03-06 AO: wamrap Q: Alf PAX: Librarian, O Tannenbaum, Orange Whip, Alf, poptart FNGs: None COUNT: 5
WARMUP: bird poop dips while we waited on Pop Tart THE THANG: parking deck ramps with exercises. MARY: mixed in ANNOUNCEMENTS: no COT: Orange Whip with the take out.
Missed rachel this morning, I figured if he showed up with that lingering Covid the odds of me beating him at WAMRAP increased to 0.3%.
Librarian becoming a steady regular. Let’s hope the little ones can learn to sleep in so he can keep coming.
It’s a good time to try WAMRAP if you haven’t been. The stairwells have all been cleaned.

Bagpipe Hill Repeats

Date: 2024-03-05 AO: swift Q: midriff PAX: bratwurst, kirby, Franky, fleetwood, Gump FNGs: None COUNT: 6 Welcome to Midriff March Madness. Let’s run hill repeats! Warmup to Bagpipe Hill and give each pax a cone for a You vs. You challenge. Run up the hill, recover to the bottom of the hill. Rinse and repeat. Goal to maintain 85% max effort for each set. Give each pax a cone to mark how far they get on the first run of each set and make it the same distance each of the following repeats. – 5x 30 seconds – 4x 45 seconds – 3x 60 seconds
Recover to the 6. No man left behind. Leave no man where you find him. See you next week for….. more hills and repeats!

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