F3 takes over the 2013 Blue Ridge Relay

Editor’s note: NoCo posted their BB here. Area 51, here. Swamp Rabbit, here.

The Thang:

208 mile relay run from Grayson Highlands State Park, Virginia to Asheville, NC over 25-30 hours.  Each team has 6-12 pax and 1-2 support vans.

F3’s participation in the 2013 Blue Ridge Relay was a tremendous success!  In 2012, F3 posted 5 teams to BRR.  In 2013, F3 posted 16 teams PLUS at least 5-6 other pax on their own teams.  There are only 150 teams in the entire BRR field, so F3 represented over 10 percent of the entire field!

I know I am not alone when I describe the BRR as the best endurance event that F3 does all year.  All the special events have their qualities, but BRR provides a true physical test with tremendous 2nd F in a beautiful setting.

Please view this PDF file for a team-by-team profile with moleskin.

Race results are posted here.  All the F3 teams did a fantastic job!  For the 2nd year in a row, F3 GONADS NINE finished as the fastest F3 team, still several hours behind the real runners. Is there a #BustedToe trophy?

Chico put together the attached write up, which I think captures the essence of BRR very well.

And Gator put together a fantastic video, which can be viewed above.

20+ teams for next year?

Pre Blast- Day Zero Challenge

It is time to challenge yourself. Come out and beat the old you. Or come out and challenge the new you. 9-28-2013, See below for details. HC in comments

 ——-

The Day Zero Challenge 

This Saturday will be the first of a recurring challenge at Day Zero. 

We all dedicate a great deal of discipline, time and effort into participating in F3 workouts. Purple Haze and I want to help you measure your results on a regular basis. The event will consist of several exercises completed over a 1 hour period. It will be the same every time we hold the Day Zero Challenge. (We are thinking every 8 weeks or so). The clock will start at 0700 and end at 0800. You will measure how far you get within the cycle. And then the next time you do it try to exceed your last. 

There will be no coupons, sandbags, etc. It will be just you, your body and your mind. I think it is a safe assumption that the exercises chosen will be difficult and so will the amount you have to do. We wouldn’t call it a challenge if this wasn’t the case. 

There will be no heroes in the back blast or scores posted. If you want Purple Haze and I to keep track of how far you get then we are happy to do so. That way you do not have to worry about tracking your improvement. 

Things to consider:

  1. If you need to warm up, show up early and do so. The  clock will start at 0700. We will have a timer out there so everyone is on the same page. We may even have some tunes going. (requests for music is acceptable but nothing promised. Keep it clean)
  2. We will meet in a COP on the lower fields. This is where we will start. The exercises and clock will be posted so you can see.
  3. 2.0s are welcome but keep in mind that the purpose of this is for you to progress as far as you can within the hour time allotment.
  4. Good form is always a topic at Area 51. Especially when certain individuals are present. You should know the right way to do the exercises. No one will call anyone out. Integrity is expected in everything we do. This is about you only. (Of course, I am sure there will be some healthy motivational banter out there too.)
  5. Bring water because you will be smoked at the end of this. 

Here is an example of how it will work. The sequence has not been determined yet but will be soon. Each set of exercise is followed by a lap around the track. (The lap will consist of every inch of the cement track. If you stay on the outside edge you will be fine. I note this because there are places where you could cut across (basketball court). We will try to put some cones out to guide you)

 

COP- 

Exercise #1-

100 Burpees

Take a lap. 

Exercise #2

100 Squats 

Take a lap

 It will go on like this until one hour expires. We hope to see you all out there. The following Hard Committed Saturday night. I thought is best to put them here so they know I didn’t forget. HC in the comments below. That way you know you will do it. We look forward to seeing you out there.

-Radar

 

Hard Comitted

Bulldog

StageCoach

Stone Cold

Good Hands

Spackler

Bananas

Yo Yo Mah

Spartan Beast Announcement — Team F3

 

Here it is men!  The monster of obstacle races in our backyard.  November 9, 2013 in Wynnsboro South Carolina.

beast pictureSpartan Beast is a 13+ mile race that is as hard as anything we are likely ever to do. Spartan estimates winning time in the 3 hour range.  F3 intends to bring the biggest baddest team this race has ever seen.

Here is what you do:

1) Start your registration at this page: http://www.spartanrace.com/carolinas-obstacle-racing-the-beast-2013.html

2) You will need to use or create an Active.com account to register.  Go ahead and do that.

3) Sign Up for the 8:30 confirmed start time.  It costs a little more but is well worth it to run on a fresh course without backups.

4) At check out use the following coupon code: F3BeastSC2013.  We have 50 slots at the discounted price, so get on this quick.

5) Confirm that you received a $74 discount on the price. 

6) Post below that you have signed up. Provide real name as well so we can track it on the Spartan roster.

7) Train up.  This is no joke. 

In the event you need convincing, here are some reasons to do this:

1. The Beast is the toughest obstacle race on the planet.  Bragging rights on this don’t expire until December 31.  You get nearly two months to talk about how awesome you are for running this one.

2. Tough Mudder is on November 2.  Do these back-to-back weekends and your street cred skyrockets. 

3. Thunder Road is November 16.  This November trifecta is one for the ages!

4. If you have already run a Spartan Sprint and Super this year then you have this on the line. Don’t let it slip away.

trifecta

 

5.  Most importantly: the Second F.  This is a long hard race.  Do it with your brothers who will see you through. 

spartanF3

 

Stay tuned for additional logistical information as Beast day approaches. 

If you have question/concerns email Spooky Jon at ferry.jonathan@gmail.com

F3/MyrtleBeach — Labor Day Weekend Pre-blast

What: F3 Myrtle Beach workout
When: Saturday, Aug. 31. Launch at 0700 sharp (be there at 0650). One hour.
Where: Old Pavilion site, 9th Ave. and N. Ocean Blvd. (900 N. Ocean Blvd.). Park on North Ocean Blvd. between 8th and 9th streets North.

Any man vacationing this weekend in the Myrtle Beach area is welcome for an F3 beatdown that will utilize lawns, boardwalk, Skywheel plaza, and the – dare we say – the beach. The meeting location is near Ripley’s Believe It or Not, on the corner of 9th Ave. and N. Ocean Blvd.

While the rest of your family snoozes, start the weekend right. A workout on Monday is also a possibility. Bring a friend, brother, in-law, whoever … all are welcome.

image

 

#PreBlast — F3 in Irmo, SC to Launch THIS SATURDAY

A new bootcamp workout in the F3 Columbia family will launch in Irmo, SC on August 3rd, 2013. We will meet at Seven Oaks Park (on Leisure Lane off St. Andrews Rd.) at 6:50am on that Saturday. The workout will begin promptly at 7:00am, end at 8:00am, and in F3 tradition conclude with a brief “Circle of Trust.” Those who wish are invited to Lizard’s Thicket for breakfast/coffee following the workout.

All men — regardless of age or physical condition — are encouraged to attend. This workout is completely free of charge and no additional equipment is required although a pair of gloves is recommended, mainly for gripping. (Lowe’s sells a blue and gray latex-dipped gardening glove that is perfect, and inexpensive).

F3 is a network of free, participant-led workouts for men that take place almost exclusively outdoors and in the early morning hours.

F3 (our three Fs stand for Fitness, Fellowship and Faith) traces its roots to a free, participant-led boot camp workout held on Saturday mornings at a Charlotte, N.C., park since 2006. The leaders of F3 launched their first Saturday workout on 1/1/11, on the campus of A.G. Middle School in Charlotte.

Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

For more information about THIS workout, please contact F3Columbia@gmail.com, F3 Columbia on Facebook, or @F3Columbia on Twitter.

For more formation about F3, please visit http://f3nation.com/ or @F3Nation on Twitter.

A video “This Is F3″ can be found here: http://f3nation.com/about-us/.

WIS-TV recently did a story on F3. It can be viewed here: http://f3nation.com/2013/07/17/f3-columbia-story-on-wis-tv/

Grab a friend, tell your neighbors, and we hope to see you in Irmo on August 3rd!

 

#PreBlast: F3 Irmo, SC Set To Launch 8/3

A new bootcamp workout in the F3 Columbia family will launch in Irmo, SC on August 3rd, 2013. We will meet at Seven Oaks Park (on Leisure Lane off St. Andrews Rd.) at 6:50am on that Saturday. The workout will begin promptly at 7:00am, end at 8:00am, and in F3 tradition conclude with a brief “Circle of Trust.” Those who wish are invited to Lizard’s Thicket for breakfast/coffee following the workout.

All men — regardless of age or physical condition — are encouraged to attend. This workout is completely free of charge and no additional equipment is required although a pair of gloves is recommended, mainly for gripping. (Lowe’s sells a blue and gray latex-dipped gardening glove that is perfect, and inexpensive).

F3 is a network of free, participant-led workouts for men that take place almost exclusively outdoors and in the early morning hours.

F3 (our three Fs stand for Fitness, Fellowship and Faith) traces its roots to a free, participant-led boot camp workout held on Saturday mornings at a Charlotte, N.C., park since 2006. The leaders of F3 launched their first Saturday workout on 1/1/11, on the campus of A.G. Middle School in Charlotte.

Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

For more information about THIS workout, please contact F3Columbia@gmail.com, F3 Columbia on Facebook, or @F3Columbia on Twitter.

For more formation about F3, please visit http://f3nation.com/ or @F3Nation on Twitter.

A video “This Is F3″ can be found here: http://f3nation.com/about-us/.

WIS-TV recently did a story on F3. It can be viewed here: http://f3nation.com/2013/07/17/f3-columbia-story-on-wis-tv/

Grab a friend, tell your neighbors, and we hope to see you in Irmo on August 3rd!

#PreBlast: F3 Irmo, SC to Launch August 3rd

A new bootcamp workout in the F3 Columbia family will launch in Irmo, SC on August 3rd, 2013. We will meet at Seven Oaks Park (on Leisure Lane off St. Andrews Rd.) at 6:50am on that Saturday. The workout will begin promptly at 7:00am, end at 8:00am, and in F3 tradition conclude with a brief “Circle of Trust.” Those who wish are invited to Lizard’s Thicket for breakfast/coffee following the workout.

All men — regardless of age or physical condition — are encouraged to attend. This workout is completely free of charge and no additional equipment is required although a pair of gloves is recommended, mainly for gripping. (Lowe’s sells a blue and gray latex-dipped gardening glove that is perfect, and inexpensive).

F3 is a network of free, participant-led workouts for men that take place almost exclusively outdoors and in the early morning hours.

F3 (our three Fs stand for Fitness, Fellowship and Faith) traces its roots to a free, participant-led boot camp workout held on Saturday mornings at a Charlotte, N.C., park since 2006. The leaders of F3 launched their first Saturday workout on 1/1/11, on the campus of A.G. Middle School in Charlotte.

Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

For more information about THIS workout, please contact F3Columbia@gmail.com or @F3Columbia on Twitter.

For more formation about F3, please visit http://f3nation.com/ or @F3Nation on Twitter.

A video “This Is F3” can be found here: http://f3nation.com/about-us/.

Grab a friend, tell your neighbors, and we hope to see you in Irmo on August 3rd!

1st ANNUAL F3 CAMP – UPDATED!!!

F3 Dads is taking over YMCA Camp Thunderbird the weekend of August 16 – 18!

We will have full run of the campground with all the activities, air-conditioned cabins and meals prepared by the Y staff. This event is open to everyone from Charlotte to Columbia, Raleigh, Statesville and beyond.

  • WHO: F3 Dads from across the F3Nation and 2.0s of all ages
  • WHAT: Full-on summer camp experience with 2.0s… think: ZIP-LINES / CLIMBING WALLS / ARCHERY & RIFLERY / CANOEING / CAMPFIRES / AND MORE F3 THEMED ACTIVITIES similar to what you get each week at F3 Dads. All fully staffed with YMCA camp counselors.
  • WHEN: August 16 – 18 (Arrive on Friday evening for orientation – Depart Sunday around noon)
  • WHERE: YMCA Camp Thunderbird (located on Lake Wylie, just south of Charlotte)
  • WHY: 2nd F – Making memories / Building character
  • HOW MUCH: $86 / person (includes lodging, meals and all the activities).  If you have smaller children and can only arrive on Saturday and stay on for one night then we have an option for you as well!!   Please indicate in the comments section that you only are looking to stay one night.  The cost savings is ~$15 per person and we will work with you offline to accommodate.

WHAT TO BRING:

EVERYONE Must Bring Items for SMORES:

  • Box of marsh mellows
  • Box of Hershey bars
  • Box of Graham Crackers

 Recommended List:

  • Sleeping bag or blanket and sheet
  • Pillow
  • Sleepwear
  • One or two pairs of close-toed shoes
  • Daily changes of socks and underwear
  • Heavy and light shirts
  • Shorts for warm weather
  • Rainwear
  • Toothpaste and toothbrush
  • Soap, shampoo
  • Bath towel and wash cloth
  • Water bottle
  • Flash light
  • Sunscreen

 Optional List:

  • Binoculars
  • Fishing equipment
  • Tennis racquet and tennis balls
  • Insect repellant (non spray type)
  • Travel Coffee Mug

AGENDA:  

Friday    
  5:00-8:00 Arrive at Camp / Check in Cabins / Free Time
  8:00 – 9:00 Orientation
  9:00 – 10:00 Get settled into Cabins
     
     
Saturday    
  8:00 – 9:00 Breakfast
  9:00 – 10:00 F3 Dads Workout
  9:00 – 12:00 Camp Activities – Free Time
  12:00 – 1:00 Lunch
  1:00 – 4:00 Camp Activities – Free Time
  4:00 – 6:00 Competition (e.g. Kickball, capture the flag, blob buster)
  6:30 – 7:30 Dinner
  8:00 – 10:00 Evening Activities (fire, smores, music, games)
     
     
Sunday    
  8:00 – 9:00 Breakfast
  9:00 – 10:00 Church Service
  10:00 – 1:00 Camp Activities – Free Time
  1:00 Leave F3Camp

Step One – Comment on this post

Please HC in the comments below indicating:

  • 2.0 headcount
  • 2.0 gender(s)
  • Your home workout

(We will do our best to allocate cabins but please indicate in comments if you have any special requests.)

Step Two – Payment

Pay for the appropriate no. of people via the Pay Pal form below.

(Registration now closed.)

If you have any questions, please do not hesitate to reach out.

-Halfpipe and Blackjack

iamctoddwilson@yahoo.com
david.r.ayres@bankofamerica.com

Dora and Jack Webb ate the Swamp Rabbit

10 brave souls gathered in the gloom at the Swamp Rabbit in Greenville, SC to see what Dora and Run Stopper had in store.

Dora first half Q

Mosey to the mid-park shallow slope for… COP (in cadence)

  • x21 SSH
  • x21 IW
  • x10 Merkins (face uphill)
  • x10 Merkins (face downhill)
  • x21 CDD (face uphill)

 Mosey to the base of little baby hill for partner teamwork…

 Pax A executes AMRAP of stated exercise while Pax B runs 50 yds uphill, then back to start.  Flapjack until team reaches target amount of reps. 

  • Round 1 – 100 Merkins per team
  • Round 2 – 200 LBCs per team
  • Round 3 – 300 Squats per team, alternating turns of Jump squats and Prison squats
  • Round 4 – OYO Burpees for 1 lap

 Hand off Pax to Runstopper for Second half:

Limp to the wet and soggy sand volleyball court for a little Kitty Litter work

  • Partner Up Wheel Barrow to end and switch partner return to start (full lenght (59′) of the volleyball court)
  • Bear Crawl down and back (full lenght (59′) of the volleyball court)
  • Wounded Bear Crawl end switch leg and return (full lenght (59′) of the volleyball court)
  • Parner Drag to end/switch partner return to start (full lenght (59′) of the volleyball court)
  • Crab Walk down and back (full lenght (59′) of the volleyball court)
  • Lunge down and back (full lenght (59′) of the volleyball court) 2x

Mosy to the side of the YMCA Building

  • Plank with feet on the wall – hold .30 secs
  • Walk hands and feet up wall to assume position for Balls to the Wall
  • 5 (balls to the wall) mirkins
  • Plank with feet on wall – hold .30 secs – recover

Circle up for a little Tiger Rag Special aka Jack Webb

  • 1 mirkin; 4 arm raises.
  • 2 mirkins; 8 arm raises continue until 10 mirkins and 40 arm raises

Mosy behind YMCA Buildling

  • Peoples Chair, Alternating Leg Raise 6 inches – Keep arms raised
  • Alternating foot raises
  • Hold 1 min each leg

Jog to road in front of the Vollyball Sand Vollyball court

Form two lines – for relay race

Sprint to third light post and back – tag next person, plank up

cap off with winners and losers 10 burpees

Naked Moleskin: Great work by all this past weekend. Highlight of the day for the ladies inside the YMCA was when Bartman decided to go shirtless, not sure if he thought he was a model or what, but clearly he was playing to the crowd of Senior cougers milling about looking for some lovin’ #geriatricladieslovebartman

T-claps to the FNG – Boudreaux. This beatdown was a little more duifficult then his Golf playing days at Clemson, but he did well out there! Way to go boudreaux Dora and I were excited to co-Q at the Rabbit. Good seeing Big Mean from Charlotte North Country post, dude is a BEAST!

Seriously, Swap Rabbit – you boys have a great group of guys, Dora and I look forward to coming out again and Qing with you!

Quote From Dora’s Tweet last night:  “We did some stuff. It was hard” 

Aye, RS

 

Mountain Goat Challenge / Highland Brewery Event Updates

We are only about a week out until the next CSAUP Event on the calendar – the Mountain Goat Challenge. There will not be a better Blue Ridge Relay training opportunity. Whether you are interested for that reason or just because you enjoy running up and over mountains, we are happy to help.

Asheville is only 25 minutes from the end of the runs and we have another event kicking off that afternoon at Highland Brewery.

If you have no idea what I’m talking about, you can catch up here:
http://f3nation.com/2013/04/15/f3-launches-the-mountain-goat-challenge/
http://f3nation.com/2013/05/11/f3-invades-highland-brewery-june-8th/

Please let us know what you plan to attend and we’ll make sure you get all the information you need.