Category: Uncategorized

Honeybadger 2018.21

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So the Honeybadger does not even have a Category from WordPress yet.  The Comz department gets a demerit…

So this week’s WOD was brought to you by Army Staff Sergeant Joshua Whitaker.

“Joshie”

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

This is a LOT of pulling.  These are both total body moves emphasizing the back and some shoulders…  I tried to break it up with some core/legs/pushes between rounds.  My instructions were to do this with a partner  and get assistance for pull-ups.

End with a quarter mile run then 6MOM.

I seem to get random questions every now and again about what I do or eat.  I look for the hardest thing I can do, and do that.  I don’t try to make it through it, while distracting myself from the discomfort.  I concentrate on it.  The human body is meant to be uncomfortable, because that is when growth happens.  Muscles tear and get bigger, your lungs burn and your cardio gets better, you hold your breath and your oxygen efficiencies increase, you stretch muscles and increase range of motion, you freeze yourself and your circulation increases, you get hungry and your HGH goes up (burning fat and protecting lean muscle)… and all of these produce adrenaline and endorphins, which helps you enjoy all aspects of life.  So don’t look for comfort.  Don’t covet comfort.  It is a thief, stealing life from you.  Get out and move.  Commit to each rep of each exercise.  Respect the next rep.
Do not be deceived: God is not mocked, for whatever one sows, that will he also reap.
AKA, lip service gets you no where.  AKA, I can tell what kind of tree you are by the fruit you bear.  Do the hard stuff.

Welcome Schwinn!  Please come back to another workout.

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SUNDAY Tega Cay Veterans Memorial Day Weekend 5k 6:00 PM

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PAX, you are invited to a celebration and remembrance of our veterans in the Tega Cay Veterans Memorial Day Weekend 5k on SUNDAY AT 6:00 pm.  This is NOT a morning race!

Proceeds from the race benefit the Fisher House. The Fisher House Foundation builds comfort homes where military & veterans families can stay free of charge, while a loved one is in the hospital.

Approximately 30 minutes before the race, there will be a Circle of Remembrance of veterans where names of those lost will be read, presented by Wear Blue: Run to Rembember. You are invited to be part of this remembrance by reading your lost military member’s name. More info soon.

This is nice race in Tega Cay and with around 150 participants. The course has been changed to a be flatter than previous years, but with some challenges. There has been an excellent prize drawing after the race with many outstanding gift certificates given away. The race is part of a celebration held in Tega Cay.

Video:  https://www.youtube.com/watch?v=f7qOUhi5jDw&feature=youtu.be

“We conduct a Circle of Remembrance before every wear blue: run to remember and will use the same guidelines for the Circle prior to our race.  About 30 minutes before the race starts we will gather all who want to participate in a large circle and I’ll briefly explain the purpose and the process.  We will first read off the names of the 12 Service members who were killed on May 27th over the past 15 years.  Then we will go around the circle and give everyone the opportunity to tell us who they are honoring and want us to remember on Memorial Day. 

I know a number of the F3 guys are planning to run the TCVA 5k race and many have military service.  Many others know someone (friend, family member, etc) who served honorably and is no longer with us that they want to likewise honor on Memorial Day.  A number of men from F3 have run with us on Memorial Day and are already familiar with the Circle of Remembrance.  I ask you to encourage as many of the F3 folks as possible to participate in the Circle of Remembrance prior to our race next weekend.  I believe it will be a poignant reminder of what Memorial Day is really all about.  – Todd Purhrmann, Director”

For more information about wear blue: run to remember, visit their website at http://www.wearblueruntoremember.org

Earn your dog tags and support Fisher House! More info below. Contact Ray Haile 803-372-7852 for more details or to get involved.  Aye! Bolt

 

Website:  https://tcva5k.racesonline.com/home

Fisher House:  https://www.fisherhouse.org/  

  • Families served: More than 30,000 in 2017
  • Daily capacity: 1,000+ families
  • Families served: More than 335,000 since inception
  • Number of lodging days offered: Over 8 million
  • 12,000 students have received $24,000,000 in scholarship awards
  • Over 70,000  airline tickets provided by Hero Miles to service members and their families, worth nearly $105 million

 

RACE INFORMATION

  • COURSE is flatter than previous years and does not run straight up Tega Cay Drive.
  • PROFESSIONAL TIMING by SVE Timing
  • HIGH-TECH DRY FIT RACE SHIRT: “MEMORIAL DAY” SHIRT
  • TIME: SUNDAY AFTERNOON RACE (May 27th): 6 PM START
  • LIVE MUSIC AFTER THE RACE: Provided by Sonic Rewind
  • LOCATION: Glennon Center (Golf Club), 15087 Molokai Drive, Tega Cay, SC 29708
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Lots of wallsitting at the Deep

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I fluctuate between wanting to do something super original and brutal and just going with repetition. Saturday I did both. I had COP fairly close to COT, saving the moseys for later. I had us go to the hill but instead of elevens, I entertained the idea of low crawling up the hill. We did it twice, running back down both times. Has potential but lots of anthills. Decided to mosey us to the nearest corner of the school to do indian wall sit. All of us lined up on the wall and sat it, with caboose bearcrawling to the front. we did this till the end of the western wall of the school.

I underestimated the length of the far end of that middle school.

took about 30 minutes to make it to the end. Moseyed to the football field for the main event.

BLIMPS x2, the second set of blimps in reverse order of reps, to get the burpees in hardcore. 120 yards each way, 1440 yards total. Took long enough leave us with time for  5 minutes of ab lab, started with my favorite, Freddy had a fat girlfriend.

Felt really sore sunday in my shoulders, given that we didn’t go super hard on shoulder stuff, not sure why haha.

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A Truckload of pain at Honeybadger

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Great way to start a week, we had 14 PAX (2 ruckers, Cha Ching and Jedi) that decided to get better and honor “the seven” a group of 5 CIA officers and 2 Security contractors killed when al-Balawi detonated a bomb sewn into a vest he was wearing. Six other American CIA officers were wounded. The bombing was the most lethal attack against the CIA in more than 25 years.

Al-Balawi was a Jordanian doctor and jihadist website writer who was detained and interrogated over three days by the Jordanian intelligence service, the General Intelligence Directorate (GID), in January 2009. The GID and the CIA thought they had turned al-Balawi to penetrate al-Qaeda in the Pakistani tribal areas to provide intelligence for high-level targets. Instead, al-Balawi used this trust to gain access to the CIA base in Afghanistan unsearched and perpetrate the attack. The Pakistani Talibanand al-Qaeda claimed responsibility, saying they helped al-Balawi with the attack.

The names of our honored heroes are listed below:

CIA OFFICERS:

-Harold Brown Jr, 37, Bolton MA

-Elizabeth Hanson, 30, Rockford IL

-Darren Labonte, 35, Brookfield CT

-Jennifer Matthews, 45, Cedarville OH

-Scott Roberson, 39, Tolland CT

SECURITY CONTRACTORS:

-Dane Paresi, 46, Portland, OR

-Jeremy Wise, 35, Tigard, OR

After a quick disclaimer on the go we moseyed around the parking lot with some high knees and butt kickers, our warm up consisted of the following exercises with different reps each to total about 9 minutes into the WO :

Side straddle hops

Windmill

Moroccan night clubs

Squats

Arm circles

Merkins

Lunges

 

THE THANG:

I followed the book as much as I could but had to include a tire exercise (otherwise it wouldn’t be a Tinsel workout) and also replaced a couple of exercises from the book to focus on upper body strength. The main idea of “the seven workout” is to complete 7  rounds of 7 exercises with 7 reps each, each round took about 7 minutes to complete, after round # 3 we run down and up the hill to give our upper body a break and then continued with 4 more rounds, these are the 7 exercises:

THE SEVEN

7 handstand push-ups

7 thrusters with log

7 sledgehammer swing each side

7 worst merkin ever

7 burpees

7 log swings

7 pull-ups

Everything was planned to be completed under one hour and I’m glad everyone pushed hard to reach our time window. With a couple of minutes to spare at the end, straight up took over for some Broga and stretching exercises, much needed after the beatdown, thanks for your help!!

We ended up our WO with announcements, prayers and praises.

GRETA JOB EVERYONE!!

Tinsel out…

 

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Moderate rain day and extra moderate day

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It was really rainy…and about 48 degrees…and really did not feel like old men weather…

disclaimer

we got less than a half mile of running during the 45 minutes…lots of cadence exercises and broga

lots of #mumblechatter and cheese farts…it was weird, odd tasting, and wonderful…my favorite topic was MC Hammer songs, personally, #2legit is still the best. Crab Cakes has a solid base of knowledge of all things MC Hammer. It is almost never the star, but always the entourage that creates the spiral downward…remember that in your own life.

COT/Prayer or Praise/ BOM

If you actually read these backblasts- let me know the next you see me…

If you were too scared to post you missed out today…absolutely a good time

AYE!

CSPAN

 

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Assault on Hill 5-11(Crows Nest)

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This is the first Q I have had since at least january.  I knew I wanted to do something that would be a slog and make good use of the terrain at Crows Nest. After a brief mosey to do COP, We did a Bataan Death march(five burpees for the man in front) to the fence behind the elementary school and back to the big hill overlooking the baseball field.  The main event was to be a series of 5 elevens. hence the title:

1.Squats at top, merkins at bottom, (starting with 10 on bottom for all evolutions)

2. freddie mercury  top monkey humpers bottom

3. LBC top and Burpees bottom

4.Jump squats top and mountain climbers bottom

5.big boy sit ups up top and peter parkers at bottom

We only got to the third evolution about midway in, and I mixed up the order reading my winky in the dark, so the third evo we did jump squats up top instead of LBCs. Its probably good we hit time, because I could tell in myself and the PAX that we were running out of steam, practically walking up hill at the end.

I mentioned this to PAX in attendance that it dawned on me that the repetitive and difficult nature of the thang I devised was not unlike what I feel I am currently going through professionally. I have been working for nearly two weeks straight with no day off and no overtime compensation because I am salaried. I find myself in a job and career field in which I have no future I could see myself in. I live alone and with a schedule like mine its practically impossible for me to have a normal social or romantic life. But day after day I go in, because I am certain that this is not the end of the road. I know that six o clock will hit and I will not collapse. So too will I find a new opportunity. We didn’t take Hill 5-11 but we fought through it till the end.

 

 

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More Than a Workout at “The Creek??”

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I was wondering whether or not to post a backblast, since this was an unofficial gathering. But the 5 core principles were met, there was a shovelflag, and more importantly – this is exactly what F3 is all about.

One of our dear PAX, Witch Hunt, who – I found out after a long time digging through his entire Twitter feed to find his VQ date – is one of the original core reasons we have any AOs on this side of the bridge, has been unable to post almost at all since the birth of his 2.2 (his third kid, still not sure how counting them works, wouldn’t the first be 2.1 and so on and collectively they are your 2.0s?). It had been decided at recent CoTs that we were going to try and bring the workout to him. So we got some guys together and found a time that Witch Hunt could go for a run and Royale met up with him and they ran over to the clubhouse to find several of us waiting for him. Surprise!!

Why did I need to find Witch Hunt’s VQ date though? Since this was a surprise mainly to get him back to a workout, I went and found his first BackBlast on the website so we could do the same Thang. May 14, 2016. I didn’t have much time to do recon in my neighborhood to see exactly how we could replicate this workout but I had some vague ideas of what was around.

After some hellos and virtually no disclaimer…, sorry lots going on in my head at the time and no one was listening to me anyways since it was so informal, we did a long mosey through the neighborhood trail and found a deep, steep hill to attempt some hills with Krakens at the top. This was a quick Omaha since the hill was not “flat” at all….. and you could barely find any footing. So instead we did laps around the gazebo and did 5 Krakens, then 4, 3, 2, and finally 1. This was simply labeled ‘The Deep’

Next we ran all the way back to the clubhouse for some ‘F3 Baseball’. Seems I have not spent much time, if any, on a baseball diamond so our diamond was much much larger than I’m told it’s supposed to be. One pair of PAX would run a lap around the clubhouse and pool while the rest did an exercise at the current “plate”. All pairs had to finish a lap before moving on to the next “plate”. This was a lot of merkins…

Home – Merkins
First – Squats
Second – LBCs
Third – SSHs

Something I added in to the mix, my neighborhood is redoing the mulch on the playground so I offered to move a couple of pallets of mulch from the parking lot =)

We then did a few hundred feet or bear crawl to get back to home plate.

Last thing on the original backblast ‘Walk the Plank’. This needed some modifying because I’m not sure what a front plank is, when there was also a pushup plank and a forearm plank on the list. Either way, we started in plank for :30 rotated up on one side for :30 rotated to the back for :30, other side for :30, then forearm for :30. This was definitely pushing the limit, which means it was the perfect time for 5 burpees to finish things off.

Name-o-rama
Announcements
Prayers/Praises and a super long 2nd F in the parking lot afterwards. YHC had a blast on this one everyone. This is the real reason I keep posting.

P.S. Jedi could not stop laughing the whole night. Also, be warned if you ever ask him about a Doctor in Paraguay.

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Cannoli Run 5-19-18 ft Speed For Need

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Twister and Bolt invite you the Cannoli Run (5k and 1 mile Family Walk) on Saturday, May 19, 2018! It is a fun family event and come out to be part of the Speed For Need teams! Vuvuzuela’s son Luka is one of our Track Commanders!

The Cannoli Run leads into the St. Philip Neri Italian Festival and we hope to have great attendance from the PAX and family again this year.

UPDATE 5-15: Celebrity F3 Runner is Rock Hill’s own Burgundy, Lucas McFadden of CN2! Watch him work his magic mingling and running with the crowd!

UPDATE 5-15: The ruckers will begin at the start of the race 9:00 am.  However, the F3-led prerace, family workout is at 8:15 am. Register online this week and arrive by 8:00 am.

UPDATE 5-14: Read the Speed For Need preblast. http://f3southcharlotte.com/2018/05/13/preblast-speed-for-need-st-philip-neri-cannoli-run-5k/

UPDATE 5-11: PAX #’s are a little low as of 5-11 compared to previous years. Get the family signed up!

UPDATE 5-9: We have secured a second Track Commander.

UPDATE 5-5: Speed For Need event Q is Scabby (Rick Gambs, (7zero4) 301-four900). We have 2 chairs in the run. FiA will also be part of our SFN pushing teams.

UPDATE 5-4: Ruck Division has been created led by Q Cornhole (John Ponder (eight03) 230-two002). 

UPDATE 5-2: We are proud to announce that Speed For Need is the charity for the Cannoli Run this year and a portion of race proceeds will go directly to Speed For Need! Help the cause with your registration!

The actual race is a one mile loop passing the festival/start-finish line 3 times (5k), great for observers…and also to stop at the cannoli tables to eat your 3 cannoli’s, if you so choose! Age group awards and King/Queen Cannoli to fastest male/female eating 3 cannolis. Team awards include fastest male and female team, most creative/enthusiastic team (youth and adult) and largest team.

Below is schedule. 

  • 7:30 am Speed For Need setup. SFN Q is Scabby 
  • 8:00 am  F3 PAX and family arrive.  Ruck Q is Cornhole.
  • 8:15-8:45 am  F3 Family Bootcamp Workout. CakeBoss is Q.
  • 8:45-8:55 am Pre-race stretch led by Barre3 of Fort Mill.
  • 8:55 am – Pre-race prayer and move into race positions.
  • 9:00 am 5k Start (SFN leading out, 5k, then walkers)
  • 10:00 am Age group awards and prize drawing
  • 10:30 am Kids 100 Yard Dash
  • After…the SPN Italian Festival!!!

More details:

Ruck: Ruckers will start at normal starting time but arrive by 8:00 am please. Ruckers need to be registered in the race. Cornhole on ruck Q.

Speed For Need: It is awesome we have SFN this year! VuVuzuela’s 2.0 Luca is our first Track Commander. We have secured a 2nd Track Commander.

Family Workout:  CakeBoss, etc, will lead the family pre-workout at starting at 8:15 am. Great EH opportunity and to advertise F3 to the Cannoli crowd,

Pre-race stretch: The prerace stretch from 8:45 am to 8:55 am has been given to one of the festival sponsors, Barre3 of Fort Mill.

Visit the website and get registered! www.SPNCannoliRun.com

Aye!

Twister, (9one8) 671-03zero9

Bolt, (803) 415-1946, thenewpauko@hotmail.com

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#RPG

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11 PAX posted to RPG for some Broga and miles.

Beautiful spring morning with a temperature of 54 degrees.

Disclaimer, disclaimed.

The Thang:

20 minutes of Broga (courtesy of Sasquatch) loosened up the PAX before we headed off on a 3.5 mile run through Regent Park.

NMM:

As the Q, one of my main goals, was to keep everyone together, or at least on course.  It goes without saying, running at 5am, through neighborhoods, on a newer AO, posses a challenge.

I fell short of my goal and had a couple of the PAX get lost in the neighborhood. I’m thankful for the opportunity to have the PAX give YHC the opportunity to develop and become a better leader by allowing YHC to make and learn from my mistakes.

In the end, everyone made it back to COT. YHC’s lesson learned: ask a PAX (or two) who is familiar with the course to pick up the six so QIC (YHC, in this case) can keep oversight of the other PAX.

F3 does develop leaders. For that opportunity, I am thankful.

COT – Prayers/Praises

Bass-o-Matic, thank you for the opportunity to Q.

 

 

 

 

 

 

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