Fitness, Fellowship, Faith

Author: JRR Tolkien

Gastonia Goes Reverse Rickshaw

SUMMARY

13 men (12 country bumpkins from Gastonia and a lone stray Mongol), showed up at The F’in Yank to give the @F3SpeedForNeed racing a chair a final tuneup before the Inaugural Race on 7/4.  Thankfully, we did not break the chariot before the race, although we did manage to perfect a very technical move called the ‘Reverse Rickshaw’ which is when a white guy (Tooltime) pushes, while an Asian (JRR Tolkien The Mongol) rides.  No monetary gratuity was given, but plenty of tips were.  ~3 miles were covered and hopefully ‘dem abs will be sore tomorrow from Bruce Lee’s Dragon Flags, or whatever we did: Dragon Flag Proper Form

THANG

Purpose for today’s workout was to give everyone a chance to drive the racing chair on a fast stretch for some speed, and maybe with some resistance up a hill, to get some familiarity with how it feels to be pushing 120lbs (40lb chair + 80lbs of weight… or a LOT more, if a brother was sitting in it).  All PAX swtiched-off pushing racing chariot throughout the 60min workout.

  • Mosey towards town, stopping in the surface behind the rusting train-car for some warmups SSH, IW and 31-merkin ladder (5reg, 5wide, 5diamond, 5right-offset, 5left-offset, 3right-leg-up, 3-left-leg-up)
  • Mosey to brick wall of a local building for some people’s chair with air presses while alternating raising legs.  Then do three sets of hip-slappers on the wall, 10 each side. 
  • Mosey across train tracks to straightaway. Series of progression sprints w/ chariots to the next street. Plank for 6, then 10 CDD. Mosey down Hawthorne Street hill, progression run back up hill, plank, 10 CDD. Repeato.  PAX alternated pushing SFN chariot (weighted with person or with 80lbs of weights) and running forwards and backwards up the hill, at times with sandbags.  We repeated the hill repeats a handful of times until everyone got a chance to feel the suck.
  • Back to Stowe park by the pavillion with picnic tables.  Each PAX completes 2 rounds of the following:
    • At pull-up bars, perform 1 pull-up followed by 1 toe-to-bar…. 5X
    • 10 single leg squats on picnic bench each leg, switch legs. Change to single leg step ups if needed.
  • Run 2 laps around the inside of Stowe Park, regroup at the 6 and mosey to the gazebo.
  • At the gazebo, 2 sets or 3 sets? #delirious of Bruce Lee’s Dragon Flag Situps before one more lap around the part to get 3miles for your Strava mileage.  Regroup at the Flag for the Pledge of Allegiance, group selfie with #SFN racing chair, YHC with takeout and FINITO!

MOLESKINE

First of all, words can’t express how grateful F3 Nation is to have such a supportive and giving group of men in Gastonia for SPEEDFORNEED.  You have rallied around crazy leaders like Tooltime and myself and really shown a commitment to the cause as if it was your very own… and guess what #SFN IS YOUR OWN!  Your small region carries a LOUD voice, and embodies what F3 is all about, whether it’s the Nomads traveling to different regions to post (even if they picked my day to Q!), signing up to be part of The Inaugural SFN Race, donating your time and money, and just spreading the news with others #giveitaway. Looking forward to posting with you men again, participating in your #SFN McAdenville Christmastown 5k Race, supporting your causes, and growing F3 Nation with you.

Anyway, couple of musings… before YHC hits the sack for an early 12miler tomorrow morning #NYCmarathontraining.  Poor Wee-wee was the only one not able to do pull-up muscle ups at the pull-up bars, keep on trying brother… you’ll get there. The Mayor put up strong performance, flying down the hill and needing to apply the leash on the chariot.  On the way up the hill, dude kept on pushing himself, even carrying the sandbags.  He’s one of those dudes you’ll look back in the months and years to come, with a serious story to tell others.  Yesterday me and my boy were shooting BB guns in the backyard and one got away from us. Then I saw Tooltime’s head and got all nervous that’s where the pellet had landed, but it wasn’t.  Gotta say, you men in Gastonia are very lucky to have this guy in your region.  You already know he’s a great guy and leader, but he has been truly a great support and advocate for SPEEDFORNEED , getting the word out, and offering all of his time to support a crazy Mongol he’s never met before… until today!  Great work by everyone out there today, hope some of the exercises were things you don’t normally do and can add to your arsenal of pain.  Until next time… 

ANNOUNCEMENTS

  • You have until 7/3 to sign up for the SPEEDFORNEED Inaugural Race, the American 4 miler Race in Dilworth which starts at 0730 and we will be crossing the finish line at just after 0800. We will be running as a group behind Owen, Nash’s (METRO) 14yr old 2.0 (muscular dystrophy). There is NO race day signups, so do it now. Hang out with the family, and cheer on Owen and support F3. There are about 50 registered runners, and there will be closer to 100 F3 spectators there at our tent.  Be a part of the very first #SFN race and the start of a legacy: Preblast and Signup Links
  • SIGN UP for the McAdenville 5k Race which F3-Gastonia is hosting for SPEEDFORNEED. It should be quite a memorable evening under the Christmas nights and YHC hopes you will be a part of it. See ToolTime for details, and check out the Christmastown 5K PREBLAST LINK.  * This race is capped for # of racers so you need to sign up quickly*
  • YHC was fortunate enough to participate on the Nantan Podcast Friday to talk about SPEEDFORNEED and the motivation behind it. It’s not nearly as eloquent as others which are on there, but there are a few tidbits of #TRUTH sprinkled in. Have a listen if you are interested, or just listen to some of the other podcasts by other #HIM in F3 Nation when you’re driving home:  https://soundcloud.com/f3nantan/f3speedforneed
  • Looking for a SPEEDFORNEED shirt? Click on the SFN Shirt Video and let me know if you want one… Order #1 basically SOLD OUT faster than a Mariah Carey concert, but more are on the way and some sold at the race. Msg me.
  • Prayers for Solomon’s step-daughter for a speedy recovery.

Have a great weekend and 4th of July men.  Grateful for all of you, and keep pushing forward in all 3 F’s.

SYITG ~ JRR Tolkien

Preblast: SPEEDFORNEED Inaugural Race – RFYL American 4miler 7/4/17

SPEEDFORNEED Inaugural Race!!!

After months of planning, marketing, praying, fundraising, and blowing up everyone’s Slack chats & Twitter feeds, SPEEDFORNEED is ready to launch!  Fittingly, our first race will be the American 4miler on Independence Day, July 4th 2017 in Dilworth Charlotte, NC and will be hosted by F3 – Metro Region.  Metro’s very own SIB and Bandit AO workouts leader, and SPEEDFORNEED Co-Q, Nash, will be piloting his 2.0 son Owen (14yrs old), who has Duchenne Muscular Dystrophy (DMD).  You ALL (PAX, M’s, 2.0s) are invited to spectate, support (bring your posters & cowbells!), or register to run with us in this SPEEDFORNEED Inaugural Race!  Help is make this race experience EPIC for our rider-athlete Owen!

Never heard of SPEEDFORNEED? Watch this cool Youtube Video “The Making of SPEEDFORNEEDwhich shows in ~4min what and why F3 Nation is doing this charitable initiative. Want more information? Read the SPEEDFORNEED Preblast  Like what we’re doing and want to support? Click for CrowdRise Donation Link  or  Click for F3Foundation Donation Paypal Link and make sure to put in comments “SPEEDFORNEED“. We’re still raising money for a few more racing chairs, so please donate, every little bit counts!

 

  • RACE EVENT: RFYL American 4Miler & 1mi Kids Run
  • DATE: Independence Day, July 4th 2017 ~ 7:30am 4mi Start Time (arrive 7am or earlier)
  • WHO’S INVITED: F3 Nation PAX, their M’s and 2.0s (spectate & support or register to run)
  • REGISTRATION WEBSITE: http://runforyourlife.com/american4miler/
  • OTHER DETAILS: $33.25 Cost thru June 2nd / Team: “F3 Nation” / No race-day registration
  • MEETING POINT:  F3 Nation SPEEDFORNEED tent in event festival (look for the racing chair!)
  • HOST F3 REGION: F3 Metro
  • DRIVER: F3 – Nash (Metro)
  • TRACK COMMANDER (TC): Nash’s 2.0 Owen Farr (14yrs old)
  • CAUSE: Duchenne Muscular Dystrophy (DMD) Click to learn more about DMD
  • SPEEDFORNEED DONATION SITE: Click for CrowdRise Donation Link
  • SPEEDFORNEED PREBLAST: SPEEDFORNEED Preblast 

 

***SPEEDFORNEED is on the move! The next race is Friday, 7/7/17 7:30PM, the Streetlight 5k (Concord, NC) hosted by F3 – MECA (Harrisburg).  Stay tuned for an upcoming preblast for that race and other upcoming races in or near your region.***

*If your region to host a SPEEDFORNEED race, please let us know ASAP! We already have 35 races on the annual schedule and would do our best to enable you to provide the ride of a lifetime for kids with disabilities, while showcasing what F3 Nation is all about to your local community.*

Contact: Twitter @F3SPEEDFORNEED or @JRRTolkienF3 or email SPEEDFORNEED@yahoo.com

SFN… HELP Kids, GROW F3 Nation ~ JRR Tolkien & Nash

Introducing: @F3SPEEDFORNEED / HELPING Kids & GROWING F3Nation

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 HELPING 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 mobilize High Impact Men in F3Nation in responsibly pushing children with disabilities in specialized racing chairs to create an experience impossible by themselves due to their physical 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 our partner Ainsley’s Angels of America, and to increase the visibility of F3Nation for the purpose of invigorating all men in the community, 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).

  1. 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
  2. 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
  3. 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)

 

The BRAVE Preblast… How Mentally Tough Are YOU?

F3 stands for Fitness, Fellowship & Faith.  We train our BODIES for Fitness daily by doing merkins, monkey humpers, and mary during workouts. We train our HEARTS in Fellowship by investing in each other and challenging each other to be better fathers, husbands, and friends. And we train our SPIRIT in discussions about Faith and serving a greater being/purpose than ourselves.  Each of these three facets of F3 share something in common… they all require a high level of MENTAL TOUGHNESS to achieve success in them.  The correlation is simple, the STRONGER your mental game is, the better chance you have to achieve these goals (all goals, really). The WEAKER it is, well, leave it to lady luck to take you to where you want to be. So before we put a lid on 2016, YHC has one question for you…

HOW MENTALLY TOUGH ARE YOU? “

But save your answer… Don’t tell me, YHC doesn’t want to hear it. In fact don’t show me either, YHC doesn’t need to see it. But do YOURSELF a solid and answer the question for yourself… How MENTALLY TOUGH are you? When’s the last time you pushed yourself to the absolute limit in a F3 workout without needing a Q to motivate you? Do you have the mental fortitude to meet the ambitious goals you have set out to achieve in 2017 or do you expect them to just happen all by themselves?

The phrase “mind over matter” means the ability to use willpower to overcome physical problems. After all, it’s proven the brain controls the muscles. YHC isn’t the only one to believe it. Read this:

  • “The mind is the limit. As long as the mind can envision the fact that you can do something. You can do it, as long as you really believe 100 percent.” – Arnold Schwarzenegger
  • “You have power over your mind – not outside events. Realize this, and you will find strength.” – Marcus Aurelius
  • “The mind is everything. What you think you become.” – Buddha
  • “Your mind will quit a thousand times before you body will. Feel the fear and do it anyway.” – Cristina Ortiz

ON TO THE PREBLAST…

SO WHERE IS YHC GOING WITH ALL OF THIS?  It’s simple… Friday @The Brave this week isn’t about who’s the fastest, fittest, or strongest, it’s about the opportunity to measure where YOUR mental toughness is, providing an arena for the challenge (Ballantyne Village Parking Deck), in the best workout format for a test, the AMRAP (As Many Rounds As Possible). With the AMRAP it’s YOU vs YOU, and you’re not limited by anyone else’s desire and abilities, but your own.  Too easy? … Push yourself harder. How bad do you want it?…Only you will know.

This Friday @ The Brave happens to be the 6-month anniversary of the decommissioning of the TOUGHEST workout in all of F3 Nation, Metro’s “THE MUTHASHIP”, an AMRAP 12 story parking deck workout crafted to develop/test mental toughness.  Some of you probably have heard YHC rant about that 12 story concrete behemoth of a parking deck that lured men of all regions Uptown every Monday. YHC won’t rant anymore about it… you can read the link to the BackBlast from the last time we did a workout like this here: http://f3nation.com/2016/06/29/the-brave-tribute-to-the-muthaship/

We’ll simulate The Muthaship workout as best as possible in the 4-story Ballantyne Village Parking Deck this Friday.  YHC did this workout in the Summer on the 1yr anniversary of YHC in F3 Nation, and 6 months later we’re doing it again. Pebbles called it the toughest workout he’s done in F3, Frasier liked it so much he requested we run it back in cooler weather, and everyone else hated it so good. YHC aims to please so it’s baaack.

The Thang…

This time, we’ll run this SOLO… (unless you really miss the 3X partner carries up the hotboxes staircase)

1) 5:15am START: 25 Spartan-style chest-to-ground burpees in Vine parking lot

2) Sprint to lowest level of Ballantyne Village Parking Deck (enter down the steep grassy hill on the left leading to the base of the parking deck, not through main car entrance): 40 Hip Slappers on garage wall (20 each side)

3) Run all levels up to top of deck alternating BACKWARDS RUN FIRST on first ramp, then FORWARDS RUN on next.

4) Down the staircase on the LEFT (farthest from Movies), and CLIMB DOWN & UP STAIRS 3X (210 steps = 12 flights) – use the OUTSIDE lane going UP, and INSIDE lane going down… just like driving around 485

5) At top of the deck: perform 5 BURPEES + CRAB WALK the straightaway + 5 BURPEES (head towards the stairwell closest to the movies)

6) Down the staircase on the LEFT (closest to Movies), and CLIMB DOWN & UP STAIRS 3X (210 steps = 12 flights) – use the OUTSIDE lane going UP, and INSIDE lane going down… just like driving around 485

7) Back down staircase to the bottom, run to the TOP of the grassy hill you initially ran down and start step #2 again. That’s 1 Lap… how many can you complete? #REPEATO #AMRAP #YOUvsYOU

8) 6:12am – stop wherever you are and head back to The Vine parking lot for COT, and Virtual Trophy Award presentation.

*This time YHC will provide ORANGE CONES to help since these steps are soooooo complicated*

YHC hopes to see you all out there Friday. Hope you and your families have a very Merry Christmas.

SYITG ~ J.R.R. Tolkien

© 2024 F3 Gastonia

Theme by Anders NorenUp ↑