Fitness, Fellowship, Faith

Day: October 10, 2016

Moving On

Warm Up

  • SSH x 20 IC
  • Squat x 20 IC
  • Toy Soldier x 15 IC
  • LBC x 15 IC
  • Don Quixote x 10 IC
  • Mericans x 10 IC

Pledge

Shoulder Work

Mosey through parking lot to the wall on Dr. Martin Luther King Jr. Way for some upside down shoulder work…

  • Hip Slappers x 10 IC
  • Donkey Kicks x 10 IC

Rinse and Repeat

Core Work

Next we mosey to the parking deck and out the back to the parking lot for some 4 corners work. First round was IC…

  • Dying Cockroach x 20
  • LBC x 20
  • American Hammer x 20
  • Mountain Climbers x 20

Rinse and repeat (3 more rounds), this time OYO. Plank and wait for the six (YHC) after each cycle. In between rounds we also got in some Monkey Humpers just for fun.

Legs and Shoulders (again)

After a short mosey back to La Place De Art, we grabbed some benches (or steps, or whatever we could find) for some leg and shoulder work…

  • Step Ups x 30 IC
  • Arm Squats (fka Dips) x 15 IC
  • Rinse and repeat (3 rounds total)

More Core

After the last sprint back to the pavillion, we finished off with 7 Minutes of Mary. Everyone gave some, some gave all!  This was some of YHC’s regular routine today.  Just not much rest in between the work.  Like to keep moving to keep that thumper pumpin!  Great work everyone!

Announcements

  • The Climb (Gastonia’s first CSAUP event) coming up November 11-12. Make sure you sign up. All the cool kids will be there. Dredd will be guest speaker on Friday night.
  • Look for updates on Operation Sweet Tooth, a toy drive in memory of Olive’s daughter Sweeth Tooth. We will have a collection day early in December.
  • Whoopee will be hosting holiday party on January 7. Mark it on your calendar today
  • Advisory Board will be Oct 30.

Great weather these days. Sure, its been a bit cool, but this is a welcome change from this last hot summer. Great to see everyone. Appreciate the opportunity to lead!

Aye!

2016 Charlotte Marathon and Half Marathon Pre-Blast ** UPDATED w/DISCOUNT CODE

** Note: This pre-blast was posted last month, but I think several missed it. Also, after a little back-and-forth with the race director, we were provided with a discount code for 10% off, for anyone who hasn’t already registered. Use: $ubwayBonk (oh wait, that was a previous discount code); instead, use: MAF4Life (no, that won’t work for this, either, slow pokes); for real, use this super-hard to remember code to grab yours: “F3” Also, let MMOB know if you are running. He’s a race ambassador, which means he gets a shirt that says he’s an ambassador. **

The following is a transcript of an actual text message conversation:

Unnamed Pax: Dude, we need you to write a sick pre-blast for the 2016 Charlotte Marathon/Half-Marathon (formerly Thunderroad Marathon).

Matlock: Umm, ok, how do I write a pre-blast for a public race? Do I just paste a link to the race site?

Unnamed Pax: No. << includes link to Freeloader’s 2014 Thunderroad pre-blast >>

Matlock: Oh, Ok, so I need to post the link AND list the instructions to register?

Unnamed Pax: Yes, but … << includes link to Uncle’s 2015 Thunderroad pre-blast >>

Matlock: Got it. So, I also need to post the link to Material Girl’s testimony/recap from 2013 for inspiration?

Unnamed Pax: Basically, and a Coachloader or MountainFishwrap-style whimsical and definitely nonsensical story of fiction without a plot helps it pop. Also, make sure you don’t do this. << includes link to Subway’s BRR pre-blast >>

Matlock: Challenge accepted under one condition, 20/20 has to proofread and spreadsheet anything I need. Basically, you need to force him to be my co-assistant-Q.

Unnamed Pax: I’ll work on him. Bathroom humor and challenges of manhood usually do the trick. Stay tuned.

So, I started digging in and reading the various recaps and comments from the pax from past Thunderroad races. Damn, you guys are encouraging and inspiring … here is a representative sample:

  • “Without doubt, this was the most difficult physical thing I’ve ever done, by far. And definitely the most rewarding. The training, tips, support, running partners and in-race support from F3 made this possible, and race day was a unique and special experience.”
  • “Never would have gone for the full without the training and support that F3 has brought to the table.”
  • “Thanks for waiting for me while I dropped a deuce in the lady’s front yard on mile 6.”
  • “The best part was spending time at the finish together and seeing the effort expended by the pax, and the feeling of accomplishment that we all shared.”
  • “We train ourselves to make the impossible seem possible.”
  • “Does Dredd ever shut up?” … “Never.”

So, I guess this thing does need its own pre-blast. But, why did I accept the challenge to Co-Q? Because I didn’t even know F3 existed the last time I ran this race. Today, the men of F3 are pushing me to shave 4 minutes off my last year’s PR (1:34) to run my first sub 1:30 half. The training and support this group provides is flat out amazing. It’s this group that will help me—and many others—get across the finish line and accomplish something special.

To those already signed up, join the F3 team and use the comments sections on this post to let us know who else is running and throw out a goal time to help us keep you accountable. To those thinking about running it, read the linked posts above and use this group as a way to help you crush this thing.

Sign up for the race, here. Instructions: follow the on-screen instructions. Please note, there is an F3Nation team, which you can join when you sign up. Not sure what that really does for us, but hey why not (also there’s a random “Katherine H.” in this group, which is confusing).

We’ll get another update out closer to the race with any planned meet ups or organized gatherings. Until then, get your 6 to SIB, Sweet 6, 8@8, and Richie. 20/20 has the 8@8 Q for October and will be pre-blasting optional tempo workouts for your benefit. You know, co-assistant-Q stuff.

Kisses and well wishes,

Matlock

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