PRE-BLAST: The Brotherhood of the Traveling Pants (AKA: #BTP)

Willpower is only the trigger to get a person started on a positive habit (#Brick). In order to maintain and continue #Bricklaying, a person needs to change the mental and physical environment in which they live, so that the habit can develop the “muscle memory” needed to go the distance. My #DRP list is lengthening, as is my ability to have #IMPACT in the men around me, and the following is intended to continue to put me on the right trajectory.

For the year of 2020, my word is “GO”.  In an effort to continue to #Accelerate my 1stF, and beginning on 1/6/20, I am instituting (for myself and anyone who wants to join me) an EC (Extra Credit) 15 minutes (of Boot Camp or running, or maybe even Broga) prior to every 45 minute workout. I will tweet and Slack the location with the hashtag #BTP the day before for those who wish to join me. (It’s a way to “trap” myself into an accelerating habit…)

For example, Monday I usually hit Honey Badger which is an hour workout. There would not necessarily be an EC prior to this (though there could be). Tuesday, I will be at Golden Corral. At 0500, I will begin an EC portion of the workout for those that want to join. It will launch from the same AO, and will be back at the AO in time for the 0515 normal start of the Post.

Clear as mud? Good. Ask me your questions. Otherwise, check your Twitter/Slack and #Accelerate with me.

Helmet, out.

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Mountain trip to Dupont State Forest on August 3rd with Trail Running, Rucking and Biking options – there will be a 2nd F afterwords

3rd F

Alright we are 2 years ago we did a mountain trip to Roan Mtn. it was one of the best trips I have made with my fellow F3 brothers. After 10-16 miles we went to Daniel Boone Inn to refuel.

With this in mind I wanted to continue to do this hopefully every year. So on August 3rd we are going to do another mountain trip. This time it will be Trail Running, Biking and Rucking options.

Our destination will be DuPont State Forest. We will leave from the Newport Walmart at 6 am it is a 2 1/2 hr trip. we will either go to the Hooker Falls Access or the Lake Imaging Access. For runners we will try and get 12-18 miles in for Mountain bikers Vuvuzela has about 20-30 mile rout lined up.

 

2nd F

Afterwords will will go to Daddy D’s and refuel.

 

Make sure you bring water and something for energy do not come unprepared you will regret it. I did exactly that last time. This will be an unforgettable trip that we will try and do every year. we need to clown car to get there since there are no rental vans available.

Reach out to me if you have any questions.  I have attached links below.

Dupont State Forest Trail Map-1

https://www.tripadvisor.com/Restaurant_Review-g49206-d2069003-Reviews-Daddy_D_s_Suber_Soulfood-Hendersonville_North_Carolina.html

www.Dupontforest.com

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R.O.C.K. in the U.S.A!

Seven men (and one canine) met at NAFO for a mini-convergence of RPG/Broga and Varsity.
Started at 0500 with Sasquatch leading us in yoga stretches for about 20 mins.
then we split up with three running where Crawdaddy was the Q, and four went with the boot camp/Tabata workout.

For the Runners: the did a 4 mile loop through Regal Manor neighborhood.
For the boot camp/Tabata, we did:

Thang:
Tabata Style workout, Each exercise is 35 seconds, with 10 seconds of rest in between.
A round consists of a set each of: legs, cardio, core, and Arms.
LEGS: Step Ups, Calf Raises, Squats, Bobby hurleys, Lunges
CARDIO: Imaginary jump ropes, Seal jacks/SSH, Mountain climber,s Burpees, Cherry pickers
CORE: LBCs, Freddie mercurys, Flutters, Box cutters, Plank hold (low plank)
ARMS: Derkins, Dips, CDDs, Mak tar jai, Incline merkins
In between rounds we did a short one minute run.

COT

NMM:
Songs of freedom were playing during the tabata rounds.
A couple songs in the playlist could be considered critical of America (i.e. Rockin’ in the free world by Neil Young), so why include them in a patriotic playlist? Answer: America has faults and problems, but the reality is we are still the best thing going on this planet, and we should be proud of that. We are truly blessed in this country.

Music Playlist
Star spangled banner – KISS
We’re an American bad – Grand Funk
R.O.C.K. in the U.S.A. – Mellencamp
Rockin’ in the free world – Neil Young
Fast Cars and Freedom – Rascal Flatts
Born in the USA – Springsteen
Living in the USA – Steve Miller Band
American Woman – The Guess Who

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RPG Broga

20 Minutes of Broga and then we ran down to the green sewer light and turned into Keswick to do laps.  3 miles in all.  Wrapped up with a little Mary.

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A cat, a cow and a 7 minute mile

Things Funhouse and Fishsticks did Friday morning.

We began with a 20 minute broga warm-up with a solid lead from Basso …. errrrr …. Sasquatch.

The other thang:

I trot along the avenue
I never thought I’d meet a turn like you
Meet nine turns like you

With crazy 90 degree turns and blind corners
The massive number of turns confused me through
They confused me through

And I ran
I ran so many turns
I just ran
I ran both left and right
I couldn’t find my way

A turn appears in front of you
I wish the route was explained better by you
Just simply a turn or two

And I ran
I ran so many turns
I just ran
I ran both left and right
I couldn’t find my way

Looks like we made it,

Barry Manilow

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Broga/RPG – Blame it on the Rain!!

5 for Broga under the Bank Drive Thru lanes (Stay in your Lane Bro)

4 for quick run to Regent Park Tennis Courts and back

YHC had Q of RPG and ChicknWizdim so lucked out that the PAX avoided the rain and Bass O Matic and I got about a 3mi run and then out so I could make to Chick-filet in time

Thanks for the Q Bass and awesome time with Broga!!

 

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Variety Hour!

RPG:

Thank you, Bassomatic, for allowing me to lead. It was a fun Variety Hour!

20 minutes of BROGA!!

4 parts:

  • Basic yoga – downward dog, upward dog, warrior 1, 2, 3, . . .
  • Posture yoga
  • Leg and hip stretches
  • Balance poses

40 minutes of running:

We headed down Regent Park Pkwy to the end of the sidewalk, ran back a bit and crossed street at nearest road on other side (Savion homes(?)).

In back of Savion homes, ran 2 long sprints (0.4 miles). 3 out of 4 of us weren’t “feelin’ it” so we ran back to COT.

Total run distance: 2.8 miles

COT: Cool praises, thanksgivings; prayers; reminder of 8k at Alcatraz manana

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Run through the RP

Broga – with the Squatch out of town, Bass O Magic stepped in to lead the crew in some Broga….I’m sure we all felt like we were yogis, perfectly stretching and contorting ourselves into positions that would enable enlightenment.  I can only imagine the cars driving by at 5:00 am saw something entirely different.

Run – once limber, YHC led 5 of the 7 of us on a casual tour of Regent Park, including a pass-by of YHC’s new abode. Not sure what the other  2 PAX did,  but they smelled of bacon and stale Waffle House coffee upon our return.  Our tour consisted of 3.25 miles at ~9:00/mile pace, with some great conversation.  Also completed some Mary upon the return.

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