Fitness, Fellowship, Faith

Month: August 2015 (Page 2 of 3)

Fall 2015 Mud Run Pre Blast: LATE Registration has opened with HARD close Oct 3rd!

YES It’s that time again, so get ready…the MUD RUN is coming! YHC will be the Q for F3Nation this year. Your Regional Q’s are being finalizing. Many regions have an assigned Mud Run Q for the Fall, the full list should be completed and displayed soon (updates will be made to this blast to list Regional Qs). The Ultimate Challenge Mud Run is the F3 Nation “Super Bowl,” (it’s just muddier than the one we watch on TV). Our next opportunity is Saturday, October 24th, 2015 at the Leatherneck course in Gaston, SC. We had approximately 500 pax at the Spring 2015 Mud Run. The goal for Fall 2015? 527.5 Pax (or thereabouts)…. We can do it!

ALL AO Qs talk it up to the Pax that post to your AO. Veteran runners, do it again, get better, finish faster and most of all encourage our new brothers to take the next step! Since the last MUD RUN, We have seen a lot of FNG’s dip their toe in the water to see what F3 is all about. LEAP expansion efforts have been nothing short of amazing. We will have representation from several new AOs, including several teams from #TheMission (from Oliver Gospel Mission out of Columbia)! Good Form is being promoted and the Pax are holding each other accountable. VQs are multiplying at staggering numbers. There is no better time than now to be Plant, Grow and Serve. Let’s all pull together to promote OUR event! Now it’s time, are you going to step up and help us to exceed our goal???

As usual, we have a reserved block of priority F3 starting times with the Mud Run organizers. This next bit is important: Start times: so please PAY ATTENTION:

The TOP 3 Finishers (Teams) from the Spring 2015 Mud Run will have MUD RUN priority slots. We will slot in the next 10 F3 Teams. This is all based on the below 3 conditions:

1) TEAM NAMES MUST REMAIN THE SAME
2) Team must be comprised of AT LEAST 3 members of Spring 2015 Team
3) Team roster must be submitted by the published deadline

Registration and payment this year will be the same as the last Spring Mud Run. TEAMS WILL BE MANAGED BY THE REGIONAL MUD RUN Qs! You register as an individual and then coordinate with your Regional Mud Run Q to form your team. DO NOT CONTACT F3MudRun@gmail.com or Heist regarding changes or setting up your Mud Run Team!!!! ONLY your Regional MudRun Q should be contacted for this.

Registration fees are $55 per person and the DEADLINE IS SEPTEMBER 12TH 2015. This deadline is based on how Eventbrite reimburses us. Registration is considered a “hard commit” with NO REFUND should you be unable to compete. If you register and cannot meet your commitment, it’s your responsibility to your team and your Region to find your replacement.

Transportation to the race is your responsibility. Coordination of charters/buses/road-trip refreshments should be coordinated through your Regional Q.

We will continue honoring Operation Enduring Warrior with a donation from F3 Nation. They support wounded soldiers, particularly amputees. If you saw them at previous Mud Run presentations, it was powerful. Several members of their group compete with prosthetics and one has no legs at all. There will be a block on the registration form to make a donation. $10 per person as an add on is suggested, but donating more, less, or nothing at all is ok. It’s completely optional. We presented OEW with a Check for $5000 at the Spring Mud Run and we are hoping to make another check presentation at the Fall Mud Run (GOAL to exceed $5,500).

Regional Mud Run Q’s:

Florida:
Jacksonville:———————-BigBird
Georgia
Atlanta:—————————-

North Carolina:
Asheville:—————————GoodLuck
Charlotte MECA:——————Chicken Strip
Charlotte Metro:——————-
Charlotte North:——————-Mortimer
Charlotte South:——————-Mermaid
Foothills:—————————-Abraham
Gastonia:—————————Bandit
Greensboro:———————–
Greenville-NC:———————CousinIt
Chapel Hill:————————-
Sandhills:—————————Vault
Shelby:——————————GoGreeneGo
Wilmington:————————-
Winston Salem:——————–

South Carolina:
Anderson:————————–
Bluffton:—————————-Gambit
Charleston:————————Dugger
Columbia:————————–Myrtle
Fort Mill:—————————-OldBay
Florence:—————————Foxy
Greenville-SC:—————–Flay—-and—- Iceman
Greenwood:———————–Juggernaut
Hartsville:————————–ChuckyCheese
Lake Murray:———————-FireDaddy
Lexington:————————–ShadesOfGray
Myrtle Beach:———————-OneCall
North Augusta:———————
Spartanburg:————————
Summerville:————————Picasso
Sumter:——————————-Waco
Winnsboro:————————–Doobie

 

Finally, we have set up a dedicated email account for Mud Run issues and coordination. Please use it!

LINKS

MUDRUN REGISTRATION (F3 SIGN UP HERE FOR MUDRUN):
https://f3mudrunfall2015.eventbrite.com/

Email Address for questions/issues:
F3MudRun@gmail.com

F3 MudRun Twitter account (FOLLOW THIS FOR DAILY TWEETS/ UPDATES):
@F3MudRun

Operation Enduring Warrior:
http://www.enduringwarrior.org/

USMC Mud Run (DO NOT SIGN UP VIA THIS LINK, this is just a general FYI link about the mudrun):
http://www.ultimatechallengemudrun.org/

Some very helpful course knowledge items, especially with the new guys. Be as prepared as possible and know what you’re in for (provided courtesy of Bolt)!

Spring 2015 actual Course video: https://www.youtube.com/watch?v=RkDYciKY1fc

How to beat the Mud Run obstacles: http://f3nation.com/2013/10/08/how-to-beat-the-mud-run-obstacles/

The Wiki Mud document: https://docs.google.com/document/d/111l7-UMkAzHeQtrBiThDGkN5gh2Mg6Lhoz4yhfSGrRo/edit fromhttp://f3nation.com/2014/03/16/the-wiki-mud/

FAQ:
1) When do we have to be at the race? All expected to be at our tent at 7:00am to be ready for pre-race BOM.
2) When will we do the BOM? Before 7:30am.
3) When does the Race Registration Tent Open? Registration tent open at 7:30am and ALL 4 TEAM MEMBERS MUST REGISTER TOGETHER.
4) When can I pick-up my T-Shirt from the F3 Tent? AFTER you team registers at the Registration Tent.
5) When does the race start? First teams off at 8:30am, then teams staggered after this time until a bit after 9:00am.
6) What do I do AFTER my team finished? Pat yourself on the back then head straight to the F3 Tent!
7) How long do I have to stay at the F3 tent? Can’t believe you would ask that, BUT PLEASE stay there until 11:00am. We will take our final Pax photo at 11:00am and want all to be included!

More to come soon. Go Register!

Aye!

Ham Smoker at GasHouse

Twenty-five of Gastonia’s (and a little bit of Charlotte’s…most Gastonia’s) finest men posted to strive for greater heights and kill the SadClown.  The men started with a simple jog up past the Schiele Museum and to the track near the high school.  The Warm-o-Rama consisted of:

20 x IC SSH

15 x IC TS

15 x IC IST

10 x IC Merkins

After the PAX was awakened, a hint of #TheWorm from last Saturday was pulled from beyond the gloom and into the morning; the men proceeded to do the Burpee Mile:

20 x Burpees

1/4 mile run

Repeato x 4

After the men were good and tenderized (but not yet smoked), they proceeded to the bleachers to smoke the shoulders and chest with:

10 x IC Decline (or Incline) Merkins

10 x IC Dips

Repeato x 3

(Note: Godfather’s wit saved the PAX 2 dips on the third set)

With some parts of the Ham still needing to be smoked, the men moved onto the track for:

50m Bear Crawl

50m Crab Walk

50m Bear Crawl

50m Crab Walk

Some liberties were taken with the Crab Walk portion; men began lunging, walking, and doing extra Bear Crawls.  Though not ideal, sometimes it’s best to give in and live a little part of the Ham without the smoky flavor…well, no, everything got smoked.

After smoking the front and back side, the PAX proceeded to The Tooth Fairy to pick up Annie and perform 10 x IC Merkins–no sweat!

Good and smoked, the PAX returned to Schiele for a little Mary consisting of:

20 x IC LBCs

20 x IC LF

20 x IC Mason Twists

Homer-to-Marge (No Count)

NMM:

  • It was truly an honor to lead the PAX of GasHouse.  Between a great AO and PAX, it’s no surprise that the crew is large and works furiously
  • Bear Crawls and Crab Walks down and old track are not hand-friendly.  #DulyNoted
  • Clowney–your sponsor went UA?  Razzy him at the next post.
  • Annie–looks like you’re on your own now!  Much respect for posting and finishing with the PAX
  • As mentioned before, Godfather’s wit saved some Merkins–Whoopee!  Linus and E4 had no complaints.
  • Many thanks to El Tigre and Arizona for making the trek down and posting.  We may not be great and coordinating travel, but least we post strong!
  • 777–Looking strong, brother.  GasHouse is treating you well.
  • Monk, Abba–you guys related?  Must be a spiritual thing
  • Anthrax, Stroganoff, T-Bone–is smoked Ham now your thing?
  • Yo Boo, Yo Adrian–are you guys Qing the Rocky AO someday?
  • Freight, Bandit–are you guys related?
  • Pele – digging the ride, brother.  Very Nice!
  • Screw – Almost the War Baby–keep posting!!
  • Spideman, Dr. Feel Good, Top Hat–you guys can Co-Q the Marvel Comic Workout someday!
  • Roscoe – Nice name–I use it as an outside-of-F3 name.  Much Respect.
  • Shout out if I missed you.  If I did, coffee is on me next time.

 

 

GasHouse/Quarry PreBlast – 8-14-2015

The men of The Quarry are heading down to GasHouse for a Saturday a.m. Hambone Smoker.  No man gets left behind, every man gets smoked.

Where: Schiele Museum (1500 E Garrison Blvd, Gastonia, NC 28054)

When: 0650 stretch, 0700 Blast-off, 0800 Ham-smoked

See you in the gloom.

Back to school

Q imagined us going “back to school.” Walked to the bus stop (Imperial Walkers). Tried to wave down the bus, pulling away (SSH). Ran after the bus (Mountain Climbers to sprint). Last desperation wave (Star Jacks). Mosey to playground, met the class bully, suffered humiliation (Goofballs, Bear Crawls, Hillbillies). Threw spit B.O.M.B.S. in the schoolhouse and playground. Then math class (Protractors) and science lab (CDD). Mosey home to snack on LBC’s and Twists. Beat the bully in the end!

Gettin’ Dirty – The Sequel

16 PAX (including 1 FNG) posted as Bandit delivered v2 of the Martha’s House “Gettin’ Dirty” beatdown. The previous version was so awful that attendance for this morning’s sequel increased by 128%. While this was no mud run, YHC did take pleasure in leading the PAX through some terrible exercises with their 12’s and 6’s planted in the dirt. Here is how it went…

Disclaimer

Pledge (didn’t want to forget it this time, so did this right away).

Mosey from Brewsters to soccer field #1. Very dark. Refer to disclaimer.

“Warm up”

  • 50 – SSW IC
  • 40 – IW IC
  • 30 – Don Quixotes IC
  • 20 – Mountain Climbers IC
  • 10 – Burpees OYO

Bear Crawl Escalator – Includes four rounds of the following…

  • LBC IC x10, x20, x30, x40 #GettinDirty
  • Bear Crawl up hill to walking track
  • Slow Count Squat IC x10, x20, x30, x40 (down on 1,2,3, up on 4)
  • Bear Crawn down hill to soccer field – ugh!

Tunnel of Hate – Added a twist to the regular Tunnel of Love. After first PAX crawls under the remaining high-planking PAX, instead of planking on the end, he sprints up the and down the hill and forms a new line, follwed by PAX #2, #3, etc…  #GettinDirty

Partner 55s
Not sure if there is another name for this, but basically this is a decreasing number of exercises that add up to 55 reps. Start at 10 reps, then 9,8,…1. Do the math, you’ll see. PAX partnered up (size doesn’t matter) for 10 rounds of the following…
Merkins (single count with partner) x10, x9, … x1 (55 total)
Sprint up hill
55 CDD (single count with partner) x10, x9, … x1 (55 total)
Sprint down hill (mosey or wobble worked too)

Mosey back to Brewsters.

Name-O-Rama

  • Welcome FNG Screw (James Shope)!

COT

  • Whoopee looking for some partners in crime for the Critz Tybee Run Fest in Tybee Island, GA
  • Dr. Feelgood is looking for some help in the community garden again.
  • Rudolph (Luke Buchanan), not Flounder (don’t think we have a flounder yet), is recovering from surgery and is also scheduled to move.  Looking for any PAX to help with some heavy lifting on Aug 22.  Let Dr. Feelgood know if you can help.
  • 7 PAX in the hunt for the #GasHouseFivePack (Bandit, E4, Godfather, Linus, Monk, Stroganoff, and T-Square)

BOM

Moleskin

  • Counting much improved from yesterday.  Good work men.
  • Enjoyed the opportunity to lead.  If you haven’t led a workout yet, step up!  You won’t be disappointed.

Bandit out.

#TheStorm 8/11 Back Blast – Counting is Hard

19 PAX joined together in the GLOOM to complete another one of Godfather’s running-free workouts. With two #shovelflags firmly planted in the ground, the morning started with a…

Warm-Up (IC)

  • Side-Straddle Hop x15
  • Mt. Climbers x15
  • Imperial Walkers x15
  • LBC’s x15
  • Hillbillies x15
  • Merkins x15
  • Mosey to Flag for #PledgeofAllegiance

The Thang

The workout began with the PAX circling up in front of the monstrosity that blocked the near end zone (some would call it a soccer goal) and doing a round of BLIMPS. To finish a round of BLIMPS, you must do 5 Burpees, 10 Lunges (on each leg), 15 Imperial Walkers, 20 Merkins, 25 Plank Jacks, and 30 Squats. Side Note – The first letter of each exercise spells out BLIMPS.

After moseying (NOT RUNNING) to the opposite end zone and moving the other monstrosity away from the goal line, the PAX partnered up and completed Dora 1-2-3 using an aggregate counting system. One partner would complete exercises while the other ran to the 50 yard line and back, then swapped. Round 1 was 100 Merkins, Round 2 was 200 LBC’s, and Round 3 was 300 Squats.

After a quick time check, the PAX circled up for an abbreviated round of Super 21. A normal round of Super 21 includes 1 Merkin/ 1 LBC, 2 Merkins/ 2 LBC’s, 3 Merkins/ 3 LBC’s all the way up to 21 Merkins/ 21 LBC’s (a total of 231 Merkins/ 231 LBC’s) without stopping, but with the clock expiring, #Omaha was called and we only exercised to 10 Merkins/ 10 LBC’s. Several of the PAX expressed their disbelief that doing the full Super 21 was even possible.

Next was a quick mosey (AGAIN… NO RUNNING) to the ramp for another round of Godfather’s infamous Modified Zombie Walk. For those of you who’ve not had the pleasure of experiencing this beast, it’s a right leg lunge, a left leg lunge, and a squat for an extended distance. It’s fair to say that with the incline of the ramp’s four lengths, we covered between 60 and 70 yards for today’s MZW.

With six or nine minutes remaining according to some people’s watches, there was a short mosey to back to the parking lot for some MARY on the curbside. Anarchy broke out as the counting system crumbled mid exercise when one PAX who will remain unnamed *cough* BA *cough* started shouting out 69 and other silly numbers mid count. The exercises were Freddie Mercury, Scissor Kicks, and Flutter Kicks.

#TheStorm ended with a quick Name-o-Rama, a round of announcements, a challenge from JoBu, Bandit, and Godfather for the PAX to complete a #fivepack this week, and a prayer with Anthrax.

Extra Credit

  • Thoughts and Prayers to T-Square’s 17-month old and the Sadler family
  • 5 PAX met at @FandBcoffee in Cramerton, NC for a little #secondF
  • Monk will have his virgin Q at #GoatIsland this week
  • Speaking of Monk, did you guys know he has a Doctorate… #doctormonk
  • According to Godfather, you have to be a dad to be able to pray well out loud

BackBlast: Saving Private Bonnie – Man Down / Tow the Line

As 21 (22) PAX convened at the GasHouse AO it was quickly apparent that a mission awaited to save a fallen PAX. This would require team work and the extra effort of the KOK (@Dolph) and top chasers.

Warm up (Mission prep):

30 Side straddle hop in cadence

20 Goofballs in cadence

15 Mountain climber merkins in cadence

25 LBCs in cadence

GasHouse Men’s Choir (Stroganoff and Wimpy) led the PAX in a group lament over the loss of our compatriot, Bonnie. If only we could Bring Back My Bonnie To Me. In squat formation the group did it’s best Uumpa Luumpa impersonation by going up and down with each B-word sung. The voices cracked but the resolve to bring Bonnie back deepened.

Final Mission Prep – Pledge and farewell to the usual AO

Mission:

The PAX saw what was left of Bonnie lying without arms or legs in the shadow of the wind blown Stars and Stripes. (One Everest Heavy bag). A 50 foot rope was held in one hand by all PAX with a solemn vow to “tow the line.” The rope would not drop, nor would Bonnie. Some said they were used to a bigger rope. Not many believers. The PAX stood unified as they resolved carry Bonnie through the terrible, horrible that was ahead.

Dolph assumed his KOK role by hoisting Bonnie across his shoulder and the extended Mosey began. The PAX was surprised as a right turn was taken away from the normal AO. Quads bulged as the PAX charged up the Garrison Blvd. hills to the waves and horns of oncoming traffic. The eyes of passer-bys told a story of encouragement and a wish that they could shake their own sad clown feelings … and the pounds from last night’s super-sized combo.

The continued cadence of men giving maximum effort woke many of the Roland Park neighborhood as the PAX held on to the line. Pain stations along the way included:

Pain Station 1:
10ic Mericans
25ic High Knees

Mosey to

Pain Station 2:
Ladder exercise: (3 sets sprints down and up hill)
Set 1: Bottom of Hill 5 Mericans/ Top of Hill 5 WW II sit ups
Set 2: Bottom 10 Mt. Climbers/ Top 10 Sqauts
Set 3: Bottom 15 Burpees/ Top 15 LBC

Bonnie seemed to get heavier but the PAX shared the load and kept moving. Another surprise turn took the PAX across barbed wire and chain link fortifications and deep into the forrest. Without weapons the PAX picked up rock “coupons” and entered a primitive outpost previously occupied by little people. Everyone traded rocks and a series of team improvement exercises which included:

Front weighted arm raises – in cadence
Tricep extensions – in cadence
Concentration bicep curls
Raised arm squats
French fries
Modified Freddy Mercury – Slow with both legs extended to 6 inches before the other leg bends forward

After returning coupons the PAX circled for a ring of fire. The PAX held plank position as a pond perimeter was visually inspected via sprint. The odors from the pond provided many with memories of childhood ordeal, and Brownstreak with thoughts of home. It is always a boost for morale to see old guys try to sprint with Double Hate Shrimp Boat. Audible was necessary to complete the ring as planks for more than a few minutes become rest breaks.

Nearby benches beckoned for a quick dip-a-thon. Dolph and Pele went into beast mode on parallel bars with dips that either motivated or humiliated all others. With Bonnie hanging on for survival and the extraction site in distant view, Pele led a sling-shot attack on the last hill pulling the rear PAX into acute hypoxia. No one let go of the line!

Derkins, Merkins and 8 minutes of Mary were completed at the extraction site. Whoopee humped the sky and shared mumble chatter that only comes at the end of a brutal workout and should never be written. Thought we were done… Shrimp Boat requested one more ab exercise. That is why we say Hate, hate.

GREAT NEWS … all held the line and Bonnie made it home. Fantastic work men!!

Goat Island PostBlast

This morning, 14 faithful PAX showed up arriving slowly but surely to Goat Island for their morning beat down.

Warm-Up:  Lap around parking lot and through the nearby street at dogs began to bark letting their owner aware of our pack.  Proceed to side straddle hop, imperial walkers, mountain climbers, carolina dry dock, LBC’s and finished with Russian Twists.  All in cadence.

Next we progressed to some parking lot work as the guys began to wake up with inch worm to the truck and sprint to the other side.  This was followed by high knees, butt kicks, shuffles, bear crawl, and crab walks all followed by a sprint to the other side of the parking lot.

Circled up for a quick set of prayer squats in cadence and then a mosey to the playground area over the first bridge of the island.  Of course, this is when we heard the first “TAKE THE BRIDGE” scream from BA as he started to heat up. (Surprised the police have not showed up yet).

Circled up in the grass area by the playground as we began the TABATA training with Jobu’s inspirational music that could hardly be heard with nearby passing trains and heavy breathing from the PAX.  The TABATA training consisted of 20 seconds of merkins, with 10 seconds of rest x 8.  Next exercise was Freddy Mercury 20 seconds on, 10 seconds rest x 8.  The PAX was struggling at this point.

Mosey across second bridge to the town of Cramerton.  Task, run up the hill do a burpee, run down and then back up the hill do 2 burpees until 4 burpees were completed.  Most guys were gased at this point but Dolph decided to lap the group and do an extra.  Plank until everyone finished.

Finally, mosey to the original parking lot across both bridges, and yes BA yelled “TAKE THE BRIDGE”.  The cool down consisted of some ab work with flutter kicks, LBC’s, and protractor work.

Good work this morning men.  Keep up the good work!  Enjoyed getting the chance to Q this morning.  Guys, wanted to share John Wooden’s Pyramid of Success.  Take a look!  You can click on the link for a more detailed explanation.  We all can apply his pyramid of success to our lives.

Pyramid of Success

 

 

 

BB # Martha’s House

Twelve Strong in the Martha”s House Gloom

Warm-UP
Hillbilly’s 20 IC
Plank Jack 20 IC
LBC 25 IC
Freddie Merc 15 IC

Grab Bricks and Mosey
Mosey to park and Zig Zag run through rocks and end up at starting point

The Thing
Wheel Of Bricks around Baseball Fields
All Exercises and running done with brick in each hand

Spoke One
25 standing Chest Flys
Apollo Ohno half way up
15 Chest FLys
Apollo Ohno to end
10 Chest Flys
10 Merkins
Fast run back out and left to next spoke

Spoke Two
25 Bent over raise
Duck Walk half way
15 Bent over raise
Duck Walk to end
10 Bent Over raise
10 Merkins
Fast run back out and to left

Spoke Three
25 Overhead press
Frog Hop half way
15 overhead press
Frog Hop to end
10 Overhead press
10 Merkins
Fast run back out and to left

Spoke Four
25 Skull crushers
Zombie Walk halfway
15 Skull Crushers
Backwards run to end
10 Skull Crushers
10 Merkins
30 LBC

Mosey to Playground drop bricks
Count Off
Even Numbers Find bar and do max Pull Ups
Odd Numbers up and over wall till end (aprox 10 times)
Switch

Grab Bricks Mosey back to parking lot for COT

COT
One (FNG) Joey Yavelak <— might be spelled wrong

Woody mentioned race at Whitewater Center next Thursday evening will get info to Bandit.

Prayer

Thanks For another good workout

Goat Island PreBlast 8/6/15

Better bring your gloves to tomorrow’s Goat Island workout.  Might have bear and crab sightings in the neighborhood that probably will be woken up early due to an unnamed PAX member that likes to scream “TAKE THE BRIDGE”.  See you at 5:30 men.  QIC – Joboo

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