Two intrepid PAX braved some bitter cold to get in a few miles today. With Big Rig doing the Roanoke Half and YHC doing the Willis River 35k, we both were needing to get in some big miles this morning. We made it out and got in a solid 15-16 miles. Time on feet was high with slow paces and stops for thawing out, hydration and nutrition. Always good to get some miles in with Big Rig. Talk about cold, things were freezing YHC had never experienced before!
Author: BoBerry
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The Pre-Run Part Deaux: The Trail
Having wrapped up 6ish miles, YHC and Big Rig ventured out to tour the trails of Rockwood Park. Route was to stay to the right and run along the water, following the trail. Unfortunately this proved to be difficult while it was still pitch black outside. We did well, making good time until YHC ran out of gas. YHC needs to a better job listening to the body, pushed a little too hard, getting after it three days in a row.
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chasing paces
after previous miscommunication, YHC and Big Rig met at Swift Creek Elementary for a run on the Brandermill paths. Running down along the reservoir and back for 5ish miles. We were going for progressive paces for the middle miles, but the windy paths made it difficult to hit our lofty goals. But, we are better for attempting it!
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Taking the Murph back to 94
5 PAX agreed to tear down the Twin Team Lounge, just this once, and do the Murph. This is how it went down, more or less. No time for warm up, mosey down to the JRHS track for one (not two) laps, then back up to the play ground in the southwest corner of the dirt track. The music was thrown into the way back machine playing only songs from 1994. Thereupon we commenced the following:
100 pull ups (a few slight modifications here)
200 merkins
300 squats
We broke these up into 10 sets of 10 pull ups, 20 merkins (in cadence), 30 squats (in cadence)
After that was completed we moseyed back the way we came to the flag. Right on time. Numbers, names, announcements, prayer requests. -New Years Day convergence at Dogpile at 7am.
NMM
At COT YHC shared how I have taken family for granted in the past. But I am trying to do better, and encouraged the PAX to do the same. TCLAPS to Redbird who had the idea of doing the Murph today, and for staying strong doing pull ups til the end. Good luck in your next semester at West Point, I’m sure you will keep doing great!
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”Is this Rick Astley?! Hell yeah!”
A perfect 10 PAC met on moist ground where no rolls are paid. 5:30 hit, music on cue, we were off! Mosey to the lush fields and the picnic shelter. Indigenous people style with 2 burpees.
warmerama
Invisible jump rope
Hill Billie’s
Jazzercise
Michael Phelps
American hammers
Alabama prom date
J-Lo
Elbow plank
Shoulder taps
stay where we are for:
X marks the spot
20 merkins in the middle
20 2 count lunges
20 copperhead squats
20 monkey humpers
20 SSH
Followed by:
Triple checkDips
Pistol squats (one leg on bench behind you, squat with the front leg)
Run to end of field and back
Mosey to tennis courts
Agassis
Gassers
4 corners prostitution style.
10 Carolina dry docks
20 2-count flutter kicks
30 jump squats
40 merkins
5 minutes of Mary to finish
numbers, names, announcements (Woodsman VQ On Monday at the Alamo, Tin Man on Thursday at The Forge) YHC took us out.
greatful this group! Thanks for letting me lead! Give it away to others! Music played was mostly from this year, my top played tracks (sans pink fluffy unicorns dancing in rainbows)
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The Wallflowers
On a beautiful fall morning, four PAX set out on a four mile route, bro code style. According the bus drivers performing safety checks, this is more or less how it went down.
Down Mount Midlo, around the pond, under Woolridge, and down the path. At the actual mine ruins, take a sharp left and back to Woolridge. Left on Woolridge and take it to Charter Colony. Turn into the high school parking lot and take the path behind the football field back to Coalfiled, then right onto 60 and straight on til morning.
Great run today fellas! Mix of paces today but we started and finished together, coming back for the 6 here and there. As the F3 credo says, “leave no man behind, leave no man where you found him”. Daddy daughter dance Saturday at 7 at WEAG, more details and sign up is on Slack. Prayers for Wedding Singer’s recovery.
have a good one !
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Disrupting the gloom!
4 PAX headed to the deep and dirty south. After a monster pull up session led by Big Rig, YHC had the Q for Bermuda. Broadway had the idea of using the QSOURCE as a theme for beat downs. I started at the beginning with Disruption. Here are links to the article and the podcast :
https://f3nation.com/disruption
https://on.soundcloud.com/McuPQzegSAaCtZ1DA
Slaughter start to disrupt the PAX. 10 burpees OYO. Mosey to the picnic benches for a Dora. PAX choice: merkins, ww2s, and Carolina dry docks. Mosey to the posts for some indigenous pole smoking bears. YHC thought this was an original, but just like the simpsons, “chaplain did it!” Pole smokers in a line, last man bear crawls to the front. Mosey to get coupons and back to the picnic area for some coupon work, pax choice , compounding. Shoutout to Tiger King who called blockees for both rounds! We did 40 total, just of those… and it’s not even ironPAX!
great work fellas, here are some of the notes I took from reading the Disrution QPoint:Ge right
Live right lead right
Leave right
F3 mission
F3 credo
F3 principles
What is leadership? Movement towards advantage. Towards its articulated purpose.
Levels of leadership:
- movement while he’s in the room
- Movement after he leaves the room
- Movement after he dies
Legacy comes from the leaders love for those who follow him
The great leaders focus is always upon his followers, not upon himself.
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Wet Beasts in the Gloom
After a 5am pull up session it was time for the main event. Recovery a few minutes before 5:30 hit and we hit it with a mosey to the bottom parking lot for a little warmerama. We hit some of the usuals, including SSH, Zombie kicks, Apple bottom poppers, flutter kicks, and Michael Phelps. We ended it in plank with taking turns name the core principals, credo, and mission of F3. No misses so we did a few celebratory merkins. Then mosey to the field for The Thang:
A Beast where we spelled out
B.E.A.S.T.S.
Burpee
Earl Fonda (cross between a Suzanne Sommers and a sleeping hillbilly)
American Hammers
Squats
T-bones ( kind of an upside down plank jack?)
SSH
Sprinklers were in so we had to audible to beside the field. We weren’t smoking or golfing so I don’t think we broke any rules.
After that we went back to the parking lot for:
Cocaine bears
Bear cocaines
Bear crawl from one island to the next, one merkin at every line, then reverso.
Indigenous people run back to the flag with 2 burpees at the back.
Perfect time for 5 min of Mary. Everyone took a turn leading and Eastbound had cadence down pat by the end!
Numbers, names, YHC took us out. Prayers for Broadway’s daughter, and for my brother and his community, and all those affected but the recent hurricanes. Next weekend is camping trip, following week is the daddy daughter dance. Further details are on slack
NMM
Great morning to get after it. The Bermuda boys bring the heat and really hit it! The slight drive is worth it to get the chance to help push each other better.
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Trails and Broga
2 early birds rose before dawn to get some extra credit miles. After 6-8 miles in it was time to change it up a bit. …
We got 3ish more miles on the paved trails at Rockwood park, followed by some cooldown broga before the main event: the Big Rig beat down. good to change it up and get some hill work on the trails. Broga was appreciated after the many miles and to recover somewhat before that hellish 7 of diamonds. Big Rig led the run and YHC led the broga. Always good to run with Big Rig, catch up a bit, and share what we have learned and are working on.
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A Hearty Appetizer
The latest edition of the Graveyard Shift featured quite the beatdown in preparation for round 2 at Timberwolf. After a standard warm up we got straight on to it:
run 2 laps on the track
25 merkins
run 2 laps on the track (faster than the last 2)
25 merkins
rinse and repeat until we reached 3 miles and 150 merkins. Great push today by all pax present!!
NMM
I’ve really been enjoying this AO. A lot of great options. But the best part is the group of guys out there pushing each other a little extra each week!