Author: Flashdance

  • The field of Dreams

    We started with 25 SSH, 10 merkins and 10 arm circles

    The Thang:

    3 rounds of 25 incline merkins 25 leg lifts 25 dips than we ran 2 laps.

    We were going to do 4 rounds but the run was kicking our butts so we ended with 3

    than 10 american hammers, 10 leg lifts 10 jump ups

    Next came the ground and pound of bar crawls front back and side

    We ran back to  the Flag!!

    Thanks men for letting me lead today don’t forget to head lock FNGs for this sat convergence 6-8 at Dogwood Dell.

    Flashdance over and out!!

     

  • Pushing Through

    12 men showed up big time today and pushed through injuries and soreness from the BRR.  On the way to the AO I saw a guy running on the sidewalk with a head lamp trip and take a nasty fall.  I stopped to find out if he was ok and it was Kevin Bacon running to the AO. His legs and hands had some deep looking cuts.   Good thing Flipper comes prepared he whipped out his first aid kit for KB.

    We started out with some warm ups reps of bear crawls, merkins, SSH and side walking planks.

    The Thang:   3 rounds of triple check Run-Merkins-flutter kicks The Pax tore it up in about 15 minutes just in time for 3 more rounds of Run-jack knives- burpees.

    Than we ran to the benches for decline merkins 25, 25 single leg jump ups, 25 knees to chest that was round 1, we had time to do round 2!!!

    Ring of Fire 3 rounds 1- merkins 2- jump squats 3- American Hammers

    Then we ran back to the flag side-back- side- forward, than back to the Flag.

    What a great morning it was the weather was perfect and the fields are in great shape.  Thanks again for letting me lead to today.  Its was great to see Loose Goose and to meet Sin Bin out on the F3 battle field.

    HEADS UPS:

    Reese Strong 5k Run this Wed

    Monday boot camp starting on southside instead of trail run look for the AO change

    Also we will be helping Hampton start their AO so look for dates in Oct also we need help running their group for couple of weeks more info to come. It looks like Dreamliner is taking the lead on this.

     

     

  • BRR training and more

    Cop:   TYA led part and had some numbers for exercise that did not add up!!  Than we divided into 2 groups one for the guys running the BRR and the other group I led so we had a duel Q this morning.

    Thang: TYA led his group for some mediation and yoga.   My group we started with 4 square;  10 merkins with 5 sec hold, 5 pull ups, knees to chest, 25 single leg jump squats.

    We ended up this 3.5 rounds than we lined up for an Indian run with a twist.  I took this one from Flipper’s playbook Q.  We added dealers choice of exercise when we ran to the front we ran for 10 plus minutes and the pax pushed it hard on the run!!

    Ran back to the flag we TYA led 5 minutes of Mary!!

     

    Great work today fellas!!

    Toucan: I know that run was hard for you today but you didn’t STOP, that’s it in a nutshell that’s how we grow when we push ourselves past our comfort zone, that fellas inspires the heck out of me to see other pax  members going full throttle.

    Thanks for letting me lead today TYA!!!

  • 9 rounds of Triple check + 125 SSHs = Good Times

    What a great showing today, TYA clowned this morning with 3 young FNGs and Marv head locked his pastor out for Mary. We had 16 regular hard cores, 4 FNGs and one out of town from area 51, PatDown.

    The Thang:

    Today’s theme was living in the moment; I was not sure how many sets of triple check or SSHs we were going to do.  But I knew we had to beat the Carpenters 100 SSHs so we landed on 125, thanks for all who helped us get to 125 I can’t count that high.

    4 rounds of triple check with (run-merkins- deep squats)

    2 rounds of triple check with (run-flutter kicks- burpee)

    3 rounds of triple check with (run- abs- bear crawl)

    Than we single legged squatted and sided hopped on the 4 corner tack.

    Ran back to the flag to finish 25 SSHs to take the Gold medal

    Thanks again men for letting me lead today!!!  And thanks to Marv for the prayer its always great to be inspired before the day starts.  I am also grateful for you all and this group its been life changing.  Before I started last year my prayer that I said over and over was ” I want to meet healthy like minded men that wanted to push themselves and grow” so be careful what you ask for God will answer your call!!!

    Flashdance over and out!!!

  • Co Q-in

    Big thanks for Pucker stepping up  and taking the second half of the Q.  Also I am glad to see Lab Rat wearing shoes.  15 Hardcore regulars and 1 FNG showed for a co-Q morning.   I have traveled to other groups and our strength of our group is everyone stepping up and leading in some way this is special for I do not see this level of leadership in other groups.

    My Thang

    50ish SSH I am not sure where we stopped

    10 Merkins

    20 Flutter kicks 2 count

    4 corner 4 rounds of running one lap than 10 hanging knees to chest, 5 under/over hand pull ups, 25 dips 25 flutter kicks 2 count.  Ran back to the circle to turn the Q over to Pucker.

    Pucker Thang

    4 rounds of triple check, Run-Plank-sit against the wall

    Indian Run two lines back to the flag

    5 minutes of Mary with Ring of Fire: Merkins – Flutter kicks – American hammers

    Thanks to LabRat for taking us out with a heart felt Prayer.   Thanks to Hardywood for bringing FNG – Lemon!!! Welcome Lemon to the F3 brotherhood

    Its always a honor to lead so thanks again my F3 Brothers!!!  I will be the the River for the weekend so I will miss Hardywood’s Q at dogpile, bring the beat down for the men on sat Hardywood!!!

  • Stairs to Hell

    5 were alive and ready to tackle forest hill.  Great to have Swirly back from Vacation and of course he was there at 5:00 ready to go.  Well this being my First Q at Batteau my plan did not go as I had imagined, but I think we all got something out of this morning!!!

    COP

    25 SSH 5-5 arm circles 10 knee bends

    Mosey to the pond for  2 man relay teams, one runs a lap around the pond and the other picks up a rock of choosing for single leg squats with rock on shoulder or arms until the other man catches him and he than takes a lap and gives the rock to his teammate. We did this for 3 rounds changing the rock enjoyment along the way. With overhead carries, squats press and single leg squats.

    25 Flutter kicks

    Now this is where it gets dicey: I was planning on 10-20-30 merkin stair runs and 10-20-30 dips at the top.  I thought we would do the dips at the top of the stairs but Hardywood said he had a better idea, we will take a left at the top and run a killer hill. Sounds great on paper but boy my legs were smoked!!!

    At the top of the next set of stairs I found 5 poles with our names on it so we finished with 25 pole smokers than run back to the flag.

    Thanks again for giving me the opportunity to lead. Singer is really picking up his runs and getting stronger. Swirly, Hardywood and LastTime totally showed up big time looking strong all the way through..

    Also Gumbo has NoToll but its at a different location so look at the post for the info.

  • Wintergreen Training dates

    The weekend of Aug 13th will work we have the house that week open for some BRR training/AO!!

  • FNGs take over at NoToll

    26 men posted up at NoToll, 2 second timers- Buzz Kill and Hasselhoff, 2 recommits – The Scream and Pelosi 5.0,  6 FNGs and 17 regular hardcore’s

    COP – Run to the field, 20 SSH, 10 Merkins

    3 rounds of Triple Check:  Run – Merkins – Box cutters

    3 more rounds of Triple Check:  Run – Plank-to elbows – LBCs

    Ran to next field for 4 rounds of “Ring of Joy”

    1. 25 decline Merkins than run around the field 2. 25 dips and Merkins than run 3. 25 Jump Ups on the bench run do the first 2, on to the last 25 two count American Hammers and repeat all four.
    2. Ring of Fire:  20 Alabama prom dates, 10 mt climbers.
    3. Run back to the flag

    Thank you men for letting me lead today, what great turnout!! We are growing and its great to see so many new faces and old faces again. We had so many funny stories going on during this Q, please posts yours.

    Here is mine:

    DK  called it when he told me about the sprinklers might turn on 5 seconds later they turned on and sprayed EF!!

    FYI those fields are in amazing condition for the summer should be easier to grow NoToll..

    Great job, TYA and Lab Rat for packing your car full of FNGs

    Flashdance over and out!

  • Pre-Blast: Brown’s Island Festival

    When: Next Wed the 15th  starts 530-615pm than happy hour will start after the COT

    Where: Brown’s Island for 38 minutes of fun than a Run to 7 hills brewery.

    What to bring: FNGs and form of payment for some brews, we will be outside but will have a server.

    Notes: Bleeder can you bring your F3 shovel flag?  Also I have informed the brewery of 20-35 very stinky men will be showing up for some beverages. And they replied we are welcomed to show up as is!!!

    TYA; Can you please bring your drone with a Go Pro attached?

  • Living on the Edge

    18 strong and able men came out  this morning for a festival full of surprises!! Thanks to Lab Rat and Circle K we had two shovel flags. I am grateful for the new shovel flag and will gladly pony up. We had a second timer come back: Opus,  great job today you did not quit that’s what matters..

    Thang: Mosey to the soccer fields for 5 minutes warm-up.  Than we lined up for Merkins runs of 10-20-30-40-50 running to the other side and building up in reps. Next 25-50-75-100 flutter kicks up and back. This completed the width of the field so now we ran the length of both soccer fields. 50-100-150-200 deep knee squats.  Next came the 10-20-30-40 reps and run mountain climbers.

    Mosey for 1.5 rounds of 4 corners: consisting of 25 dips, 25 LBCs 10 pull-ups and 10 hanging knee to chest.

    Mosey back to the flag

    COT: I was liven on the edge this morning, feeling grateful for this weekend that we can  honor all the fallen and current warriors out there fighting for our freedoms. I was watching my two girls playing in the back yard and thought of how amazing this place really is and how this is not by luck or chance but men putting their lives on the line so we can enjoy our families.

    Closing:  Lab Rat gave a very thoughtful prayer, thanks again fellas for letting me lead. I hope you all have a great weekend I will be at the beach!! see you all in the Gloom

    Thanks again to Lab Rat and Circle K, I love my shovel flag now feel like part of this crazy group…..

    Flashdance over and out