Conditions: Overcast, 60 Deg F
This Tuesday morning began with 6 PAX posting at Hill City. The morning started with Delta and I heading to Prosciutto’s house for a little car pool action. When we arrived at the scheduled 5:10 AM, the thinly sliced Italian Ham was nowhere to be found. Delta and YHC waited for a good 45 seconds before deciding to leave the Fartsacker behind. Prosciutto texted the group message saying he fell back asleep because of the thunder storms when clearly he was just scared of the thunder storm workout yours truly was about to deliver. The entire morning had been rainy (I imagine the Good Man Upstairs was crying due to Prosciutto’s decision to Fartsack) but the Good Lord decided to dry the skies just as we arrived at the AO.
Anyway, enough shade throwing…here’s what went down:
THE THANG:
The workout started with a little disclaimer and a short mosey to The Great Hall. Upon, arrival at The Great Hall YHC instructed the PAX that we were going to be doing the Bearcrawl Ring of Fire. Very similar to the typical ring of fire, but instead of jogging around the circle you bearcrawl. PAX 1 calls out an exercise and then proceeds to Bear Crawl around the circle of PAX while everyone performs the workout that was called out. You continue to go around the circle until all PAX have completed 3 Bear Crawl trips.
When we were feeling nice and warm we took a little mosey to Mt. Midoriyama’s little cousin next door. This is where the real action took place.
Circuit #1
(Jacob’s Ladder)
This exercise starts out with PAX getting in a line at the bottom of the hill. All PAX run to the top of the hill where 1 Burpee is performed, then run back down the hill. Repeat this process adding 1 Burpee at the top, and continue to repeat until 7 total Burpees are complete.
7 Burpees doesn’t sound like much (well actually its 28 total Burpees) but adding that to 7 times up and down the hill really makes things much more complicated.
Circuit #2
(The Merkin Ladder)
Find a launch point and target point to duck waddle to while simultaneously holding a rock (Each PAX grabbed their own rock but YHC told everyone to swap rocks with a fellow PAX just to ensure no lightweight pebbles were picked up). Start with 1 Merkin. Duck Waddle to target point and back to launch point. 2 Merkins. Waddle to target point and back to launch point. 3 Merkins. Continue increasing Merkin count up to 10 total Merkins for a total of 55 Merkins.
When everyone was done climbing the Merkin Ladder, YHC instructed the PAX to bring their rocks back to their rightful place. While walking to the Land of the Rocks, the PAX were told to perform Overhead Presses. Everyone seemed to pick up their pace a little bit after that command.
MARY
15x LBC’s
15x Flutter Kicks
15x Freddie Mercury’s
15x American Hammers
COT – Countoff, Nameorama, Shoutouts/Requests, Prayer
“ You can’t climb the Ladder of Success with your hands in your pocket ”
Cardcounting at the Landfill
The Scene: Muggy/warm, zero crosswind and prime conditions for some dew-drenched, sweaty and gross men after it’s all said and done.
Always a good start to your Q when the gates to the park don’t open on time. Alas, this didn’t stop YHC from entering the park without vehicle and scaling #theLandfill along with Early Bird and Ohms (Mudslide to arrive later on from that direction as he was still incorrectly settled into Central Standard Time from the night before. Big up yourself, Mudslide, for fighting the urge to fartsack and still making it in time for the Deck of Love.)
As the aforementioned reached the summit of the Landfill, we noticed the other 3 pax patiently and respectfully awaiting YHC; so, we quickly assembled (without the shovel flag).
One more thing, today’s weinke was written with sharpie pen on a piece of scrap drywall(!?). Perhaps this is an F3 first? Do what you have to do with what you have…
COP
We took a quick warm-up mosey lap around the entire upper field perimeter and then returned to the upper parking lot for the start of the, COP.
Good morning Abbey’s x 11 OYO
SSH x 11 IC
Monkey humpers x 11 IC
Sungods x 11 IC
Reverse sungods x 11 IC
S-L-O-W BAC (frontward/backward) x 11 IC
Realizing that the main thang would be somewhat challenging, YHC decided to keep the COP short and head to the pavilion for the start of,
The Thang
This was fun. YHC pulled out an old deck of cards and the mumble chatter commenced. We played a game of dealer’s choice where each of the 4 suits were assigned an exercise (spades=burpees, hearts= squats, clubs=Merican’s & diamonds=BBSU) and the value of the card contributed to the number of reps. Aces, kings, queens and Jacks were 11 and others were as numbered. The PAX completed all 52 cards along with 2 joker cards which were ten-count countdowns. About midway through the deck, YHC issued the command to mosey to the far end of the field, then ran backwards halfway to the end; the return trip was a jailbreak and RIP Gus’ hamstring as he tried to outlast the younger pax (Ohms). The effort level is never questioned here in the Scenic City. Total count of 98 reps of each exercise.
*One thing to note about this exercise is that it’s a good indicator of who you don’t want to oppose in a game of hold ’em after they’ve pushed their chips all in. You can tell, some of these guys are real hustlers on the felt tables as they were counting face cards all morning. Good thing the pit bosses weren’t around.
COT
Laces Out’s son
Gus’ transition
Prosciutto’s family friend
BOM
Make every day, every moment count. Sometimes greatness comes from committing to the process of doing the best you can and being the best you can in each and every moment. Sometimes you do your best and fail, but in doing so, you’re giving maximum effort and adhering to the core principle of always doing your best; win or lose.
“Make a pact with yourself today to not be denied by your past. Sometimes the greatest thing to come out of all your hard work isn’t what you get for it, but what you become for it. Shake things up today! Be you…Be Free…Share” (Steve Maraboli, ‘Life, The Truth, and Being Free’)
– Prosciutto
Numbers Don’t Sweat
Conditions: Clear Skies, Fishy River Air, 70 Deg F, and 325% Humidity
This lovely Thursday morning began with 10 PAX…wait never mind…only 3, posting at Hill City. I am assuming that the majority of the crew couldn’t get out of the fartsack and most likely began their day by sitting on their back porch in the cool morning listening to birds, sipping coffee and eating an organic/gluten-free/whole-wheat bagel with delicious spreads bought from some local farmers market. Totally just kidding, I am certain that everyone had a legitimate excuse to not wake up at 5:00 AM for an electrifying workout from YHC.
Anyway, enough rambling on…here’s what went down:
THE THANG:
The workout started with a little disclaimer and a short mosey to The Great Hall. Upon, arrival at The Great Hall YHC instructed the PAX to knock out 25 SSH’s IC to get the blood flowing before the real fun began.
COP #1
(Simon Saysssss BEARCRAWL)
This exercise starts out with PAX getting in a line and picking a point in the distance. In today’s case that point in the distance was a pillar under the bridge. Every PAX picked out a pillar about 15 yards away.
PAX #1 calls out an exercise and then Bear Crawls to that point in the distance and back to his starting point. While PAX #1 is Bear Crawling the rest of the crew performs the exercise that PAX #1 called out and they continue to do this exercise until PAX #1 gets back to his starting point. When PAX #1 gets back, PAX #2 calls out and exercise and begins his Bear Crawl while the others perform his exercise of choice. This rotation continues until all PAX have called out 2 exercises.
Circuit #1
(Charles Bronson)
50 SSH, 50 Merkins, 50 Pickle Pounders, 50 LBCs, & 50 Squat Jumps:
– Round 1: Start by completing 50 SSH’s, then perform 3 Pole SUICIDES
– Round 2: Start by completing 50 Merkins, then perform 3 Pole SUICIDES
– Round 3: Start by completing 50 Pickle Pounders, then perform 3 Pole SUICIDES
– Round 4: Start by completing 50 LBC’s, then perform 3 Pole SUICIDES
– Round 5: Start by completing 50 Squat Jumps, then perform 3 Pole SUICIDES
Circuit #2
The F3 Flag was being held prisoner by the sickly Angus in the trunk of his car. The punishment for an MIA Flag is Death by Burpees. In order to honor this penalty, YHC thought it necessary to do a little Burp Back Mountain repetitions up Mt. Midoriyama.
– PAX #1: Run up and down Mt. Midoriyama 2x
– All Other PAX: Perform Burpees until PAX #1 has finished his up/down travels of Mt. Midoriyama
– When PAX #1 is done, PAX #2 begins his journeys up Mt. Midoriyama while the other PAX are still doing burpees. This rotation continues until all PAX have scaled the Mountain.
MARY
15x LBC’s
15x flutter kicks
10x Freddie Mercury’s
10x Twists
COT – Countoff, Nameorama, Shoutouts/Requests, Prayer
If you’re reading this post then please take a moment to say a prayer for a good friend of one of our own “Prosciutto”. His friend has been fighting a long battle with kidney problems and has been on Kidney Dialysis for several years. He’s been waiting for 7 years to get a Kidney Transplant and within the next year this transplant was supposed to take place.
But more bad news hit as he was told by the doctors that he has a form of lymph node cancer and will not be able to have the Kidney Transplant for at least another 5 years. Guys, just take a moment a thank the Good Lord for how fortunate we are. This man is going through Kidney Dialysis and Cancer Treatments at the same time. I personally could NOT imagine going through what he has gone through.
Please just take a few minutes to pray, to ask the Lord to be with his family/friends and to lay his healing hand on this man’s life.
“ Strength and growth come only through continuous effort and struggle”
Occupy Walnut Street Bridge
The Scene: 60 degrees not too hot not too cold
Warm Up: 20 burpees OYO. Learned this trick up in Hickory but decided to show some mercy and do 20 instead of the 50 Jordache made us do that cold winter morning.
The Thang: Mosey up to Walnut Street Bridge
Dan Taylor to light pole followed by 10 merkins IC
Bear Crawl to light pole followed by 10 decline merkins IC
Duck Walk to light pole followed by 10 incline merkins IC
Broad Jump to light pole followed by 10 flutter kicks IC
Backwards lunge to light pole followed by 10 RBC IC
Side lunge to light pole followed by 10 alternating shoulder taps
Side lunge (opposite side) to light pole followed by 10 WWI sit ups OYO
Dan Taylor to light pole followed by 10 LBC IC
Sprint to middle of bridge
Mosey to end of Walnut Street Bridge
Wall Sits 16 Muhammad Ali IC
Wall Sits 16 Joe Frazier IC
Wall Sits 16 Shoulder Press IC
Dips 10 IC
Mosey back to the start of the bridge.
Started Indian run after crossing Market St
Countorama
Nameorama
WOD: “It’s better to fail than to not risk failure at all” Joining F3 is about becoming a better person in your faith and health. It’s easy to stop showing up when you come last in sprints and every exercise but the men here motivate you to push beyond your capability. Failure is a part of life and you just have keep trying til you get the results you want. I’m thankful for the men here that push me everytime. I’m excited to see what the summer has in store for us
- Steam Engine
Sultan of Swat
Conditions
Perfect Weather
Welcome and Disclaimer
The Thang
Four Pax mosey about until YHC realizes that the weinke was left behind. We scaled the big hill in order to retrieve it. There was much mumble chatter.
Stretch-o-rama / COP
Each held for a 20 second count. Deep breaths in between to get our minds right.
– Toe Touch
– Loose Hang
– Baseball stretch
– Quad Stretch
– Upward Reach
– Tricep
– Across Chest Arm Stretch
Begin the COP
– SSH x 20
– Imperial Walkers x 20
– High Knees x 20
– Wide High Knees x 20
– SSH x 20
– Ass Kickers x 20
– Imperial Walkers x 20
– Squat Jumps x 15
– Diamond Merkins (4 count) x 15
– Carolina Dry Docks x 15
– Merkins x 15
– LAC x 20, forwards and backwards
– Chinooks x 20, 1 way
– Moroccan Night Club x 20
– Wide Merkins x 15
Long mosey around and hold up at the top of the big field.
The Great Bambino
All pax congregate at “home plate” in a single line and perform an exercise AMRAP while 1 pax at a time runs all the way around the diamond. Each runner returns to the end of the line and resumes the exercise. The pax are encouraged to run fast, because the faster they run the fewer reps they will have to perform. Or run slow and make it suck. Once each pax has run a lap they proceed to the next exercise.
– Angle Grinders
– Squats
– LBCs
– Merkins
Rock BLOCK
Each pax holds there coupon and performs the exercise as instructed then passes it to the right. Exercises performed should spell out the word B-L-O-C-K.
B – Bent over rows x 5
L – Lunges x 10
O – Overhead press x 15
C – Curles, Top Curl x 5 Bottom Curl x 5, Full Curl x 10
K – Kettle Bell Swing x 25
Everyone puts their rocks down and moves two rocks to the right.
Rinse and Repeat.
Mosey up to the top parking lot for Ring of Fire.
Countorama
Nameorama
_Angus Out
ULTIMATE CHALLENGE MUD RUN UPDATE 5/15/17
YHC is aware that some of you have already received this update. Better to have it twice than not at all. Travel safe!
INFORMATION BEFORE THE RACE
• Donate to the Hidden Wounds foundation at the following link. This is a worthy cause and we will be presenting them a check at the race site.
• Contact Goose (r.w.martier@gmail.com) ASAP and sign-up for F3 Village games. Regions and AO’s also need to coordinate team space/tents for the village with Goose now. ALL Pax are encouraged to stick around for 2nd F after the race, as well as participate in the F3 games.
• All runners check the following web site for your team number and starting time. You will need to know this when you check in. http://www.ultimatechallengemudrun.org/start-times.html
• Team Captains print and sign the race waiver. Each team must have a waiver signed by all team members with them upon checking in for the race.
• Early forecast predicts a very hot race day with possible Thunderstorms. HYDRATE and plan accordingly.
RACE DAY TIMELINE
• 0730 gates open for the masses. Plan for traffic delays getting to the AO. F3 will be parking near the buses. Look for F3 brothers to direct you to parking.
• Team Captains ONLY check in IMMEDIATELY after arriving. No need for all team members to stand in line. F3 check-in will be via the F3 table, NOT the table for the general population. Captains will need to know their team name and start time.
• 0815 BOM
• 0830 Race starts
• 0851 First F3 team steps off.
• 0913 Last F3 team steps off. Actual finish order is determined by one tracer that each team gets and when that tracer passed the start and finish line, not physical order of finish. F3 has nothing to do with the timing of this event, with the exception of the F3 team’s order.
• F3 games will go at approximately 1130 or as determined by Goose. This is the first time for the F3 games so you definitely want to stick around to compete and enjoy the 2nd F.
• Food and beverage vendors will be on site. PLEASE SUPPORT THE VENDORS THAT SUPPORT THE RACE.
• In addition to the vendors selling items, the Mud Run organizers (not F3) will be raffling off items.
• ENDEX is TBD, expect late afternoon.
• The Q for this event as well as some of the Co-Q’s will be wearing white F3 T-shirts on race day. If you have questions, find a guy with a White F3 shirt.
• If you plan to drink, plan NOW for a Designated Driver.
Thanks for all that you do,
Major Dad – Mud Run Q
Bridge (Beatdown) Over Troubled Water
Today YHC and 8 other PAX marched onto the battlefield of Hill City, but today’s battle was to be fought 1/2 a mile down the road at the Walnut Street Bridge. So we began our day by stretching it out and taking a little mosey from Hill City to the Bridge. Here’s what went down:
CONDITIONS: 65 Degrees and Clear Skies
WARMUP: Stretching and a short 1/2 mile mosey to the Walnut Street Bridge
THE THANG:
COP#1
– 10x SSH IC
– 10x Imperial Walkers IC
– 10x SSH IC
– 10x Squats IC
– 10x SSH IC
– 10x Moroccan Night Clubs IC
– 10x Arm Circles IC
– 10x Shoulder Press IC
– 10x SSH
– 10x High Knees
– 10x Wide High Knees
– 10x SSH
After the first COP the PAX seemed to be a little tired of standing around so YHC decided to go for another little run. It takes both sides to build a bridge right? Of course it does, so lets see what the other side has to offer.
We trekked across the 1/2 mile bridge completing 10 Body Builders at the beginning, midpoint, and end of the bridge. When all PAX reached the other side of the bridge it was time for a 10 second countdown to lead us into Circuit #2 (Lazy Dora’s). YHC informed the PAX that Lazy Dora’s consisted of no running like the normal Dora 1-2-3….needless to say PAX were excited….oh boy were they wrong.
Circuit #1 – (Lazy Doras)
- Lazy Dora [ley-zee Dorh-uh]
- noun
- a deranged and despised relative of the Dora 1-2-3
100 Merkins
- Partner 1: 10 Merkins
- Partner 2: Hold Plank
- Continue Switching until 100 total Team Merkins are completed
200 LBC’s
- Partner 1: 20 LBC’s
- Partner 2: 6″ Leg Hold
- Continue switching until 200 total Team LBC’s are completed
300 Squats
- Partner 1: 25 Squats
- Partner 2: Squat Hold (Al Gore)
- Continue switching until 300 total Team Squats are completed
When all Teams were finished with their Lazy Dora’s all anyone could think about was getting back to the Love Shack for some water and Prayer. Buuuut we’re on the wrong side of the bridge…”y’all remember how we got to this side of the bridge? Well the only way to get back is the same way”.
So YHC instructed PAX to trek back across the 1/2 mile bridge and to make sure they got in their 10 reps of Burpees at the beginning, midpoint, and end of the bridge.
By the time all PAX made it back to the North Side, time was running low. So we moseyed our way back to the Love Shack for some COT.
COT – Countoff, Nameorama, Shoutouts/Requests, Prayer
“If it doesn’t challenge you then it won’t change you”
Introducing: @F3SPEEDFORNEED / HELPING Kids & GROWING F3Nation
*UPDATED FOR LINKS… Our website is up! Please go to http://www.F3SPEEDFORNEED.com for all contact and social media information!
Email: F3SPEEDFORNEED@gmail.com
Website: www.F3SPEEDFORNEED.com
Facebook: www.facebook.com/F3SPEEDFORNEED
Twitter: @F3SPEEDFORNEED
______________________________________________________________________________
CALLING ALL MEN IN F3NATION: PLEASE take just a few minutes to read about this new and exciting charitable initiative, watch the video link, consider making a donation to fund the charity, and seeing how your region can get involved and IMPACT our communities.
“When I became a part of F3, I gained so much more than just fitness. F3 gave a me community, a place to belong. It has been a tremendous honor to share in bringing others into F3Nation and support them on their journey. I love seeing people bring friends and family into our community – especially fathers bringing sons (and other way around!).Most of you know my son has Muscular Dystrophy. His condition means he will never run hills, do burpees or participate in an F3 CSAUP event at 5:30AM. But I know that he and kids like him everywhere long to be part of something bigger than themselves. SPEED-FOR-NEED provides that opportunity. Pushing Owen (or anyone) during a race and letting them feel the support from fellow runners and cheering crowds is exactly what F3 is designed to promote – connecting people, having an IMPACT in our community.My interest in this project is personal. But I know the men of F3 will step up and impact this community which needs our support.” – F3 Nation (Metro) “Nash”
No fancy marketing. Simply put, SPEED-FOR-NEED is about EMPOWERING KIDS WITH DISABILITIES and GROWING F3NATION. It’s about making our biggest fans, the sideline supporters who may have never set foot on the playing field, the STAR ATHLETE. It’s about lifting up humankind’s single greatest Earthly asset, OUR CHILDREN, so they can be filled with DIGNITY and PRIDE. It’s about changing the objective of our race from winning to helping someone else edge us out at the finish line, as we BOTH CELEBRATE VICTORY, every…Single…TIME. It’s about the men of F3Nation commissioning our hearts into ACTION, and practicing the three words we speak of so often: FITNESS FELLOWSHIP FAITH, and seeing an infectious gravitation by other men to be part of the F3Nation brotherhood as the byproduct. THIS is what SPEED-FOR-NEED is all about… Will you support us? CLICK TO DONATE
The MISSION of SPEED-FOR-NEED is to empower children with disabilities through participation in fitness events.
We do this by mobilizing High Impact Men (HIM) in F3Nation in responsibly pushing these children in specialized racing chairs to create an experience impossible by themselves due to their limitations. In doing so, SPEED-FOR-NEED exists for the enjoyment of the athlete-rider and their loved ones, to raise awareness and financial support for local charities and partners, and to increase the visibility of F3Nation in our communities for the purpose of invigorating all men, and sparking a call to action.
So, following in the footsteps of Team Hoyt and our partner Ainsley’s Angels of America , the men of F3Nation will be pushing kids with disabilities in racing chairs… really, really FAST ones, and we couldn’t be more excited! Speaking of racing chairs, after months of planning and hard work, we’ve gone ahead and pre-ordered 2 chairs to get SPEED-FOR-NEED up and running and we hope to be pushing kids at our first race near the end of June. These chairs are ridiculously cool looking, will be outfitted F3 style, and highly visible at racing events to thousands of people in the community and men who are waiting to be EH’d by YOU. All of the finer details of SPEED-FOR-NEED, from signing liability waivers, to proper training, to race swag, to safety protocols have been considered and we will elaborate on those in a far more detailed post in the near future.
WE NEED YOUR SUPPORT!
We need your prayers, marketing, help identifying riders, involvement, and FINANCIAL SUPPORT to accomplish the mission of SPEED-FOR-NEED ! Thanks to several early charitable donations, as well as a generous grant from The F3 Foundation, SPEED-FOR-NEED has got a solid start in fundraising, but we still need your financial support. Each Team Hoyt Blade 2 Racing Chair (fully equipped and ‘souped up’ F3 style) will cost roughly $5,000 and we are aiming to buy several to serve as many kids as possible. Be assured 100% of the money raised in this marketing campaign will be used solely by SPEED-FOR-NEED to purchase racing chairs and accessories, fund operations (i.e. rider race entry fees, finisher medals, Mudgear shirts, etc), support the charities SPEED-FOR-NEED supports at each race, and a portion will be going to our non-profit partner Ainsley’s Angels of America to help accomplish their mission. All donations will flow through Ainsley’s Angels of America and the F3 Foundation and managed by a 501(c)(3) non-profit, and your donation is tax-deductible (you will receive a charitable contribution letter).
- We are encouraging F3Nation PAX to donate whatever amount they feel is appropriate, and that has the number “3” in it, symbolic of the three F’s in F3. And while we are trying to raise lots of money for SPEED-FOR-NEED and the many great causes it will support, we are hoping for broad based sponsorship across all of F3Nation, particularly F3 Charlotte and surrounding areas where SPEED-FOR-NEED will initially operate. So no amount is too small: $10.03, $13, $23 $33, $3 million dollars (ok not that… we don’t want to manage that much money) . Please make sure to put your F3 name and region in the comments. The donation link is here: SPEED-FOR-NEED DONATION LINK
- Please spread the word for us! Copy this pre-blast link and/or the donation link in your backblasts, share it with your friends on Facebook, Instagram, Twitter, Tinder….. (ok maybe not Tinder). Talk about SPEED-FOR-NEED in COT at every workout, and please T-Clap this preblast so all men of F3 can see the opportunity SPEED-FOR-NEED is presenting to serve kids with disabilities and increase the exposure for F3Nation to thousands of people at every race. https://www.crowdrise.com/f3-nation-speed-for-need-charitable-initiative
- If your F3 region is invested in a local race (reasonable driving distance from Charlotte) that you would like SPEED-FOR-NEED to be present at, we want to hear from you! And we will do our best to put you on the race calendar. Your region will have the opportunity to Q that event, identify, support, and push rider-athlete(s) in your chosen race, and fundraise for the cause of your choosing.
We hope that after reading this preblast, watching the video, and visualizing the tremendous opportunity SPEED-FOR-NEED presents for children with disabilities and the growth of F3Nation, you will choose to be a part of SPEED-FOR-NEED in some way, shape, or form, and and make a donation CROWDRISE DONATION LINK . It takes a village to raise a child. Will each of us in F3Nation be that village and each of us donate something to get make the impossible possible for these children?
And if SPEED-FOR-NEED isn’t something you have a passion for, or stirs your heart like it has done to ours, we understand. But we do hope that by reading this, you are inspired to seek out, support, and lead another worthy cause that accomplishes the mission of F3 ‘for the invigoration of male community leadership’. Please reach out to us on Twitter: @JRRTolkienF3 or @F3Nash with any questions or if you would like to help in any other way. Thank you very much for your consideration.
With Appreciation and God Bless,
The Future Athlete-Riders of SPEED-FOR-NEED, F3Nation, Ainsley’s Angels of America, JRR Tolkien and Nash
SPEED-FOR-NEED *SAMPLE* Race Schedule (we want to be pushing EVERY RACE WEEKEND!)
JAN Joe Davis Run 5K / 10K for Addiction Recovery (Fort Mill, SC – F3 The Fort)
FEB <YOUR RACE, YOUR RIDER, YOUR CAUSE, YOUR F3 REGION!!!>
MAR Run Jen Run 5k to end Breast Cancer (Charlotte, NC – A51 / SOB)
APR Community Foundation Run 5K (Gastonia, NC – F3 Gastonia)
APR Richard Sheltra Memorial 10K / 5K (Pineville, NC – F3 A51 / SOB)
MAY Cannoli Run 5K (Fort Mill, SC – The Fort)
MAY Lexington 3rdF 5K to end Leukemia (Lexington, SC – F3 Lexington)
JUNE King Tiger 5k for YMCA (University Area, Charlotte, NC – F3 MECA)
JULY/AUG <YOUR RACE, YOUR RIDER, YOUR CAUSE, YOUR F3 REGION!!!>
SEPT St Jude 5k to end Childhood Cancer (Charlotte, NC – F3 Metro)
SEPT Summer Sizzler 5k (Virginia Beach, VA – F3 VA Beach)
OCT <YOUR RACE, YOUR RIDER, YOUR CAUSE, YOUR F3 REGION!!!>
NOV Turkey Dash 4mi (South Charlotte, Charlotte NC – F3 SOB / A51)
NOV Charlotte Southpark Turkey Trot 4mi (South Charlotte, NC – F3 Metro)
NOV Novant Charlotte Marathon (Charlotte, NC – F3 Metro)
DEC Run Run Rudolph 5k/10K (University Area, Charlotte, NC – F3 MECA)
DEC Huntersville Half Marathon & 5k (Huntersville, NC – F3 Isotope)
Stupid 21
170506
Conditions
44 Degrees and Soggy
Welcome and Disclaimer
The Thang
4 PAX were presented and accounted for just in time to start the longest capri lap in history as stated by Gus, but YHC knew how long it takes Burner to show up to post. It was just long enough. We did an extra long mosey before we started our stretch at the hill just down from the top pavilion.
Stretch-o-rama / COP
– Toe Touch
– Loose Hang
– Baseball stretch
– Quad Stretch
– Upward Reach
– Tricep
– Across Chest Arm Stretch
– SSH x 20
– Imperial Walkers x 20
– High Knees x 20
– Wide High Knees x 20
– SSH x 20
– Ass Kickers x 20
– Squat Jumps x 15
YHC was feeling generous so PAX were instructed to head out on another little mosey to keep out of the wet grass, we settled onto the gravel lot instead.
– Diamond Merkins (4 count) x 15
– Carolina Dry Docks x 15
– Merkins x 15
– LAC x 20, forwards and backwards
– Chinooks x 20, 1 way
– Moroccan Night Club x 20
– Wide Merkins x 15
We set off on another loooooong mosey up the road hill mixing in some bernie sanders in there to keep things fresh. We flipped it back around and proceeded to mosey all the way back to the far end of the big field at the top.
The Main Event
Stupid 21
Just like Super 21 except its nothing like it. Place four cones in a large square each one about 50 paces apart. At corners 1 and 3 perform your exercise, corners 2 and 4 perform 5 merkins. Repeat until you get up to 21.
Squats vs Lunges with 5 merkins as the corner kicker
Rock Curls
Top x 10
Bottom x 10
Full x 20
Chunk those rocks back to their respective pits and head on back to the top
Aborama
—-
Countorama
Nameorama
BOM
_ANGUS OUT
Inspirational Words from F3 Grease Trap’s M
- Men- I am sure many of you have seen this on twitter already (Bagger Vance sent out yesterday), but I thought it was worth posting in this way to ensure everyone had a chance to read this. Chase Kemp is F3 Grease Trap. His M wrote the message in the link below…please read. Powerful stuff. The Kemp family can use all the thoughts, prayers and support The Nation can bring. Take a minute to reflect and be thankful for the health of your loved ones.