Fitness, Fellowship, Faith

Day: August 4, 2016

Co-Virgin Q

Its always great to have a VQ at F3. But a Co-VQ… JACKPOT!!!!

9 men came out to DeRecho on a Monday morning to brave the experience of a co-VQ from Radar and Quicke. Given that neither of us had done this before, we started about 1 minute late.  Sorry guys, we’ll get better next time


With one FNG, we went thru the disclamer, noting that we were all idiots, but even greater idiots for showing up in the day of a Co-VQ. Thankfully, no one walked out at this point.

WARM UP (IC)-  (Radar)

  • SSHx20
  • Imperial Walkers x 20
  • LBC x 15
  • Mountain Climbers x 15
  • Squats x 10
  • Merkins x 10

THE THANG (Qiuiche)

Given a Monday morning work-out and the upcoming BRR for several of us, we engaged in the work-out that has allowed me (Quische) to maintain my sanity for the past several years: WE RAN (oops, I mean MOSEYED)!!!!  Starting at DeRecho, and trying to simulate the BRR on a mini scale, we attempted to create the hilliest route we could for about 35 minutes thru Cramerton. In the middle, we even “sprinted” up a 10% grade hill for about a tenth of a mile (great work by the PAX to gut this out!!). With no break after the sprint, we moseyed back to DeRecho, and by the end of the run, we had gone right about 4 miles at around an 8:30-8:40 pace (again, great work by the PAX). I think the best part about it was that with the pace we were keeping, there was little room for mumble chatter from Tool Time as it was much more efficient for him to breathe rather than talk (Keep this in mind, for anyone who is Qing in the future).



Advisory meeting pushed back to this next Sunday, BRR meeting tonight at Gaston Sheet Metal at 7


Posi-Traction (FNG) joined the group this morning due to an unfortunate friendship with Tool TIme (I feel like I am piling on Tool Time at this point, but I’m just going to go with it). I think the name has something to do with My Cousin Vinny, When it was brought up, mumble chatter about “utes” appropriately ensued. If you have any other questions about the origins, ask Whoopee.


Whoppee’s friends daughter was recently diagnosed with thyroid cancer, in her 20s. Prayer for wisdom and healing as the family goes through this difficult time


Lest we forget the most important minute we spent during the 45 minutes together


Radar, thanks for working with me on this one. It was an honor to serve you guys this morning, and I can only hope that we will continue to make each other better- Kuich














Mud Run Announcement

Two of YHC’s favorite things about F3 are CSAUPs and convergences. Combine those two and you have the Mud Run. Hundreds of pax from many regions spanning several states converge under a big white tent that houses a beer boat surrounded by dozens of shovelflags. We have a bone-chilling BOM then run a muddy obstacle course for an hour or so and return to the tent to share warstories over beverages and one team leaves with the coveted Busted Paw. It’s been a great event for us. It’s been out Super Bowl.

You may have noticed a steady drop in attendance over the past few Mud Run events. In addition, the enthusiasm for our Super Bowl has waned. Why?

Here are a couple of theories:

1) The infusion of other CSAUP events (GORUCK, Spartans, marathons, etc) has offered the pax more variety and perhaps more of a challenge.
2) Promoting this event twice annually, Spring and Fall, has watered it down too much.

Here’s what we’re going to do:

We will still have our Super Bowl. F3 will support and promote the Spring Mud Run only.

April 2017, we will have the big tent and the BOM and shovelflags and the beer boat. F3 will own that farmland in beautiful Sandy Run, SC just like we have in the past.

The Fall event will still be held and all pax are encouraged to participate.

The Tricky Triangle

7 PAX including 1 FNG, made it out to the Goat to start their Thursday off right.  YHC started off with some mumble chatter about being sore after BA’s beat down at the Storm on Tuesday, and decided the only way to get through it is to go harder. With that we began.

  • Warm Up
    • 15 SSH (IC)
    • 15 Toy Soldiers (IC)
    • 15 Squats (IC)
    • 10 Torso Bends (IC)
    • 15 Hillbillies (IC)
  • Disclaimer
  • Pledge
  • The Thang – The Tricky Triangle
    1. Exercises at the three intersections of the town center of Cramerton moseying between corners and increasing reps at each stop. Corner 1 = Stop sign in front of Doffer’s, Corner 2 = Stop Sign in front of Firehouse, Corner 3 = Corner with Clock
      • Lap 1 Corner 1 – 10 Burpees OYO
      • Lap 1 Corner 2 – 20 Crunchy Frogs (IC)
      • Lap 1 Corner 3 – 30 LBC (IC)
      • Lap 2 Corner 1 – 40 Don Quixote (IC)
        • Imperial Walker half way then sprint the rest to Corner 2
      • Lap 2 Corner 2 – 50 Squats (Single Count)
      • Mosey to Lap 2 Corner 3 – 60 Rocky Balboa’s (Single Count)
        • Mosey halfway then Bear Crawl to Corner 1
      • Lap 3 Corner 1 – 70 Merkins (Singe Count)
        • High Knees half way then Butt Kicks to Corner 2
      • Lap 3 Corner 2 – 80 Monkey Humpers (Single Count)
      • Lap 3 Corner 3 – 90 Freddie Mercury’s (Single Count
    2. Mosey to Gazebo for 11’s
      • Omaha’d to 6’s of Pull Ups and Dips on the brick wall
    3. Mary
      • 15 Dying Cockroachs (IC) led by Monk
  • Announcements – Name O Rama – COT – Prayer
    • Advisory Board meeting this Sunday at On The Border
    • It was an honor to lead you today.  Great work “Pushing the Rock”.  Welcome Josey Wales.

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