Tag: CSAUP (Page 6 of 8)

Well, going back in time a bit, the burpeethon was something that the Gastonia PD put together as a fundraiser for Special Olympics NC.  It was always a varied workout with burpees, but threatened to be discontinued this year after some outside workout organizations couldn’t get along.  That’s when F3 Gastonia stepped in and said we wont let this cause die.  It was a little difficult putting together our own event with the GPD regarding planning, stations, whose where, etc., but it all got done.  My M (Officer J.A. Quinley) started to roll with it and Freight our undisputed Nantan got on board and we showed up to workouts to preregister and make it as painless as possible.  With the support of our F3 group, that started as nothing more than a free mens workout, grew and grew and it truly humbled and inspired me.  You are all HIM.

We started set up and in rolls the mobile command, squad cars, the mule and some other tactical SWAT gear to put on some razzle dazzle.  Pax who posted started to show up, we had some very special Athletes there, who were amazing and pushed us, and the Ms and 2.0s who showed up as support and staff.

We opened with a moment of prayer from Officer Norton and then time to get down to it and the first heat teams are called.  Dolph is a good friend of mine and he teamed up with me and we were in the first heat with four other teams.  I didnt know who would struggle the most, me keeping up with him or him slowing down for me.  The answer is, ME.  The GPD has some pretty fit officers and they set the standards for exercises and demonstrated them to get the idea of what is and isn’t acceptable, but of course, modify as you need to.  They also pulled out a five foot piece of rope and had that up the sleeve because it was truly a team event.  The scene was set as we gathered around Rankin Lake and the weather was beautiful.  Call to start and we started doing synchronized burpees, in which, each hold the end of a rope and do burpees in sync and this is where I crushed it.  We were the first ones done.  Unfortunately, we were passed by all teams by the time we got to station #2.   Each teammate held their end of the rope as you moved thru the eight stations.

Station #1 – 20 synchronized burpees
Station #2 – Lunges from line to line (30 yards)
Station #3 – 100 Air Squats
Station #4 – Burpee broad jumps from line to line (30 yards)
Station #5 – 15 incline sit-ups (modified down from 25)
Station #6 – Duck walk from line to line (+/-40 yards)
Station #7 – Bear crawl from sign to sign (+/-40 yards)
Station #8 – 20 synchronized burpees
All stations done at various points of the lake loop that is +/-1.75 miles

Station #8 is where the rubber met the road.  There were a couple other Clydesdales like me that struggled.  I had to sit out for five minutes and then get back at it to finish it up.  The point is that everyone finished.  A special shout-out to “The M Squad”.  Gena and Jo rocked a time of +/-26 minutes.  Gena is a part of FIA and not sure what her name is, but it should be USS McCampbell.  That is a Destroyer whose tag is “relentless in battle”.  Jo, Tooltimes M showed up in flip flops and just ready to help take care of sign-ins and hand out shirts, until a last minute audible and she stepped up, borrowed a pair of shoes, got a shirt and did the work out on the fly.  These women and animals and my hat is off to them!!!!!!  By the way, this is the second person in a row that Tooltime has unknowingly backed the bus over.  A few more and there will be a support group.

After all of the teams came in, we took a little trip to the mobile command and posed for a picture.  Look for some more information in the newsletter.  After this, turn the temperature up, because its time for the minute competitions.  Max reps in 60 seconds for Burpees, Merkins, Sit-ups and hip slappers.  This was awesome.  I enjoyed this thoroughly, although I didnt come close to winning, but seeing the men in a circle around their bros cheering them on.  Defib, Flush and Blart were the victors, with Defib taking two crowns.

Finish with a BOM

Moleskin – At the end of the day, F3 Gastonia brought in over $1,400 in sign ups, competitions and some very, very special men who donated some large amounts.  I know who you are and you guys are ambassadors and have my respect.  Thank you.  I was worried when tasked with this if anyone would come out since it has a cost implication, does anyone care about this, etc. and I am truly blown away by your support and your actions. You men (and ladies) are examples of what it means to be truly exceptional.  A special thanks to Freights M (Melissa) for her efforts and anyone else who came out in support (Linus, Hushpuppy, Ash Pond, Oompa) and Sidecars M for the Monster drink donation.  Please forgive me if I missed any others, but we know you were there.  Also thanks to all those who gave donations because you were elsewhere but saw fit to help out.  It meant so much to those athletes that we were there.  Tracy (SONC Athlete) mentioned in her speech that God doesn’t just put us anywhere, its where we can make the most impact.  Hearing those words and seeing who they were coming from just blew me away.  Jason, another athlete, who was getting pictures with all of us.  Did you see their medals???  They are so proud of them and thanks to these efforts, they can enjoy the fellowship of their own in competition.  I have attached a few pictures that are amazing, especially the shovel flag.  Look for more in the newsletter.  Look for a bigger and better one next year…they have started to plan it.

Thanks again…

Time to get those competitive juices flowing again and put your combination of speed and strength to the test. #F3FatCamp will be launching a competitive summer series open to ALL PAX and any FNG that will take place one Wednesday each month, June – August:

• Wednesday, June 21st
• Wednesday, July 26th
• Wednesday, August 23rd

The FAT BOY course will be a GEAR based course designed for you to utilize a combination of Strength and Speed. This will be a timed course and will remain the same each of the 3 weeks which will offer both a U vs All other competitors and a UvsU opportunity. Come to all 3 weeks during the summer and work to improve your times or bring your best time during any one of the 3 weeks to see where you stack up. Whether you hit 1 week or all 3, the top time will be awarded the “FAT BOY” Golden Brick, one of the most prestigious awards ever created. Trophies will be presented to the following competitors:

• Overall
  • Champion
  • Runner-Up
  • Second Runner-Up
• Jr Mac Weight Class (Under 200lbs)
  • Champion
  • Runner-Up
  • Second Runner-Up
• Grand Mac Weight Class (Over 200lbs)
  • Champion
  • Runner-Up
  • Second Runner-Up

The course will be set up at the #F3FatCamp AO (Elon Park Elementary School – 11425 Ardrey Kell Rd. Charlotte, NC 28277) on the dates listed above. 10min warm-up will commence at 530 and the competition will run from 545 – 615. Times will be recorded and posted on a leaderboard which will be updated after each competitive week.

For questions, reach out to Bounty Hunter or myself. Come familiarize yourself with the AO ahead of time. #F3FatCamp is a gear based workout that takes place every Wednesday morning 530-615 with 2 pre-run options. 1st pre-run launches at 500 and circles back to pick up the 2nd wave at 515.

SEE YOU IN THE GLOOM

-GENERAL

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.

Donations to F3 Summerville causes

• 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

It seems as though we have been searching for that perfect CSAUP event for some time now. Every year another event comes along and peaks our interest, we all sign up, train for it, and join a handful of brothers who share a decent experience, yet something is missing. The race might be fun but the experience sucks, or maybe the F3 experience is great, but the race is poorly organized. Finally, we have a solution! Over the past couple of months, YHC along with several brothers have worked hard to develop a pretty great partnership with The Ragnar Team..

https://www.runragnar.com/event-detail/trail/carolinas_sc

1st- What is Ragnar? Ragnar Trail Series is a 8 man team trail relay race at Anne Springs greenway on Oct 6th & 7th. Each man takes turns running 1 of 3 trail legs, one runner at a time until each man has completed all 3 legs totaling 16.5 miles. This race takes around 24hrs to complete. In your down time you can visit the Ragnar village and get fitted for free Salomon shoes for the run, or hang out in the hammock field, or maybe join in on the free coffee and Smores around the bonfire. Meanwhile, your team will set up camp in the F3 designated campground, with complete amenities geared towards us, with goals at making our experience the best team event we do all year.

Huge F3 specific campground- lined with shovel flag field, BBQ grills and food, our own area for games (corn hole, horseshoes etc.), the freedom to bring just about anything into our campground to better our experience, picnic area for M’s and 2.0’s. Announcements made over race PA for an all F3 workout and sendoff. How about an F3 specific competitive division? Winning F3 team takes home The custom F3/Ragnar Championship belt. With incentive discount to return the following year to defend your title. In addition, due to our less than desired weather last year, Ragnar is adding a bonus “Rock You Like a Hurricane” medal for any returning runners from 2016’s race. We have worked out a VIP pricing discount for all F3 teams. Our pricing will never increase- Regular team is $1040 or Ultra for $660.

F3 promo code:SCT17MF3VIP

I truly believe this event can be our new F3 annual race. There will be no other CSAUP event with this big of a 2nd F.The more PAX we can get to join us, the more Ragnar is willing to do for us, and the more exciting this event will become. Spread the word.

I will be hosting many Ragnar training events leading up to the event for any PAX that are interested. If you have any further question or requirements, don’t hesitate to contact me.

Kid Rock

Quarter Ruck V Preblast can be found here:

QRV Details

Are you ready for a convergence with a purpose!!!

After the Hurricane Matthew clean up, it became vitally clear that while F3 had the manpower and gumption to assist in disaster relief, we didn’t have any official credentials. F3 St. Simons is going to host, in partnership with SSUMC, an Early Response Team Training event. Through this course you will learn what is needed to assist in the clean up efforts, and you will also receive a FEMA Level 2 credential. This credential will allow access to a disaster zone prior to the general public, and even residents. Details below.

BUT what would be an F3 event, without some of all the F’s. Weekend schedule is below!

We hope to have a lot of participation from outside of our nomad. If we have enough interest, we will set up some room blocks at King and Prince Hotel (Ocean Front on SSI), The Inn at Sea Island, and The Cloister at Sea Island (only the best for the best).

If you would like to be a part of this exciting weekend, please HC below and send an email to Dan.Meyers7@yahoo.com and I’ll get your relevant information. DEADLINE to HC is 3/1. $$$ Due no later than 3/31

Disaster Early Response Team Training-April 29-SSUMC

An Early Response Team (ERT) is a self-contained team that enters a disaster area by invitation. ERTs provide emergency repairs and/or assistance to help people be safe, sanitary, and secure until insurance and other help is available.

United Methodist ERT’s offer a Christian presence and are trained to provide various types of physical, emotional and spiritual assistance to disaster survivors.  ERT’s are taught the types, phases and levels of disaster as well as the unique role and purpose of “early response.” Training also includes team leadership, team needs and equipment, spiritual and emotional care, faith-based disaster response, chainsaw safety, how to tarp roofs safely and how we coordinate with United Methodist Volunteers in Mission (UMVIM) and United Methodist Committee on Relief (UMCOR).

$50 per person Registration fee includes: Lunch (provided by F3SSI), T-shirt, Credentials (Badge), Background check, Manual, Training and Dinner!

Our class is actually two parts! The first session is the ERT specific training and will be done around 1300. The 2nd class is a chainsaw intensive class, and we must have 6 guys sign up to host the course. To participate in the chainsaw course, you must have your own saw, and protective gear. The SSI Pax will work on securing extra saws, please let us know if you would like to participate in the chainsaw course, and if you would need a “rental” saw.

Weekend Schedule

Friday

2ndF-1900 (location and details coming soon)*

It is race week. If you’ve trained hard, you can consider this the victory lap. It just happens to be the race itself. I first heard Fishwrap call the race a victory lap and thinking of it that way feels right. The hay is in the barn. Now it’s just time to get your mind right and do it.

To best prepare each participant to do just that, below you’ll find your race week playbook. It’s a collection of wisdom from F3’s fairy godmothers of running (read: most of the below is a near exact cut and paste from correspondence with Freeloader, Postfontaine, Subway, Fishwrap etc.). Thank you guys, and you’re welcome everyone who reads it.

Before that though, here’s the #1 rule of race day / race week / race prep… don’t try anything new. You should have rehearsed everything. No new shoes or clothes race day. No new meals the night before, or gels, drinks day of. Race day should be auto-pilot, an auto-pilot victory lap that is.

TAPER / PEAKING WEEK
The Art of Peaking – Greg McMillan
There is an art to peaking and over the last 20 years, I think I’ve figured it out. It’s about resting the body and mind yet keeping the engine revved with a few workouts. It’s also about having a relaxed and confident mindset and strong belief in yourself.

Remember to get in a couple of easy runs, a tempo run, and most importantly some good rest.

RACE LOGISTICS – runcharlotte.com

FRIDAY

10:00 am – 9:00 pm Novant Health Charlotte Marathon health & wellness expo will serve as the packet pick-up for all events at the Charlotte Convention Center (501 S. College Street, Charlotte, NC, 28202) in Hall C-2. You must present a photo ID to pick up your Race Bib.

**Lunch**
Dudes uptown are grabbing lunch and picking up their packets. For those that want to gather and talk race strategies, we will plan to meet at 12:30 p.m. in the lobby of the convention center, at the top of the expo escalator. We’ll plan to walk across the street to one of the restaurants near The Green.

SATURDAY – RACE DAY

• 7:04 am Arrive at Roman Bearden Park and look for other F3’ers (we may or may not have a dedicated space #workingonit)
• 7:15 am Must be in start corral
• 7:30 am Full marathon, half marathon start

PRE-RACE ROUTINE / WARM-UP

• Wake up at standard F3 time 5 am- ish.  Immediately eat small bagel OR half bowl of oatmeal and peanut butter OR almond butter. Maybe half a banana (OR whatever you have tested and decided on). Start drinking water. And, take a slam … or 5. Always good to get that out of the way pre-race (be sure to use the confetti text-message feature on your iPhone to notify your fellow runners of your pre-race success).
• 7:04 am arrive at the park for BOM and/or pep talk from Fishwrap about how you are about to FTS out of your race. It will be chilly so no need to get there much earlier.
• Then, we run a warm up 1/2 mile to 3/4 mile and dynamic stretches
• 7:15 am – Arrive at start corral, take a Gu.
• 7:25 am – Move to front of the line pre-race
• 7:30 am RACE START
• Half marathon fuel strategy – Take Gu or Gatorade on the course at 4 mile and 8 mile marks
• Weather will be perfect.  Upper 30’s to lower 40’s. For the race, can wear throw away gloves and throw away hat (can discard somewhere in the first few miles).

FREELOADER’S PEP TALK CORNER
At this point, you are all well prepared. Physically, you are in a great position. The only thing now that is of equal importance is where you are mentally. At the end of the day, running is just pain management. For every one of us, there is going to be a point in the race where a little bit of you wants to quit. You will debate in your head and say “it’s not my day” or “it’s too cold” or “cold air hurts my lungs” or “gosh just a minute slower than my goal is ok”….this is all normal. Yep…normal people will give in. They will become what is referred to as a convenient competitor. And, you will achieve a normal result. Congrats. But….we are not normal nor should we accept normal. Believe me, you will remember the exact point where you lost a bit, where you decided that normal is ok….and…you will regret it. If you do only one thing, try this. When the body hurts and you want to slow down, DON’T! Step up. When you win that battle, it will stay with you.

And, for anyone not running, we would love to see you out on the course — your support and encouragement is greatly appreciated.

#1:30orBust

– 20/20 & Matlock

** 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