September 11th, 2018 By Heatstroke

49 (or so) men descended on the Rolling Stone AO to celebrate 4 great years of brotherhood and to remember those who gave their lives on this day 17 years ago.  YHC and Co-Qs, Project, Whatley and Jimmy Buffett arrived at 0500 for set up/prep while Life Alert and The Bear also entered the early gloom for a pre run.  0530. Prep hastily complete.  Welcome to two FNGs: FNG Karl (now Tootsie) and to FNG John Berry #doublerespect.  Intro and disclaimer and we mosey to main school parking lot for…

Warmarama:

• SSH X 20 IC
• WM X 10 IC Nice and slow
• IST X 10 IC
• Merkin/Mountain Climber ladder 7 to 1 IC  – this one sounds easy enough…until you’re doing it.  Sugar “encouraged” YHC to call “exercise”…rightfully so, appreciate it.  Zero mumblechatter during latter part of ladder.

The Thang: 4 Stations to represent 4 years of Rolling Stone.  Each station will have 9 exercises with 11 reps (9/11).  Each station has a time cap of 6 minutes.  Appropriate first responder coupons in effect – 2 50′ fire hoses, 1 100′ fire hose & 1 extension ladder (thanks to Chum for the fire hose donation.)

50′ Hose near the wall

1. Burpees
2. Donkey kicks
3. Balls to the wall – 11 second hold
4. Wall Hose Press IC
5. Wall Hose Curl IC
6. Wall Hose Overhead hold – 11  sec
7. Wall chest press IC
8. Wall Hose front raises IC
9. Hose fold/pass/unfold

Ladder / cinderblocks

1. 8 Count Body Builders IC
2. Ladder Deadlift IC
3. Ladder Bent Over Row IC
4. Ladder Curls IC
5. Ladder Upright Rows IC
6. Front Squat IC
7. Overhead Press IC
8. Back Squat IC
9. Good Morning IC

50′ hose on sidewalk

1. Manmakers
2. One Arm Press Right Arm
3. One Arm Press Left Arm
4. Overhead Forward Lunge Right Leg
5. Overhead Forward Lunge Left Leg
6. Overhead Reverse Lunge Right Leg
7. Overhead Reverse Lunge Left Leg
8. Overhead Tricep Extension IC
9. Sit & Press

100′ Hose at front of school (folded in half)

1. Get Ups
2. LBCs IC
3. Chest Press IC
4. Low Flutters IC
5. Skull Crushers IC
6. The W IC
7. Lunges – Forward
8. Side to side jump overs each side
9. Front to back jump overs

All of these stations called for short moseys at completion of each circuit and to repeato…don’t believe there was much repeato going on.  6 minutes was barely enough time to get through them.

No Mary as the 4 groups sporadically arrived back at the large parking lot around 0615 and after.  Mobile Namearama as PAX roll in with YHC’s phone, and count off.

COT:  Thank you all for the support today on our anniversary and prayers to the people most affected by the tragedy of 9/11.  9/11 demonstrated, in one of the largest ways, that evil is exists at a high level in this world.  We must stand against it vigilantly and the brotherhood of F3 is helping to build strong male leadership that many can turn to when evil is present or situations require strong men to lead.  F3 truly is a blessing.

Final push for the Hit the Brixx 10K/5K Speed Need event this Saturday.  Man Down has done an amazing job Q’ing this event for MeCa.  If you don’t have any conflicts, prayerfully consider showing up to run in the event, or just come out to support.

Moleskin:

• Thanks once again to everyone to coming out to support our anniversary and remember 9/11, I hope you got your money’s worth and enjoyed the unusual coupons.
• Big thanks to Jimmy Buffett, Project and Whatley for leading the other three groups.  It’s not easy to get a list of nearly 40 exercises on short notice and be on the hook to demonstrate and lead them.  Appreciate it brothers.
• YHC mentioned at the intro that we would try to finish a bit early (hot mumblechatter ensued,) because hey, with (4) 6 minute stations, we should finish in plenty of time, right…  Sorry about running long.  Was hoping to grab a group pic, but it was not to be with a late finish.
• Honestly was not sure how difficult the beatdown would be with the unusual coupons, was worried it might be a bit on the easy side.  “Thankfully” I believe it sucked well enough.
• Welcome again to our FNGs!  Tootsie (formerly FNG Karl) was happily doling out form advice to YHC and others, he’s going to fit right in.  FNG John Berry, Bouche’s father, pulling double respect duty out there today, great job!
• It was great to see all our brothers from other MeCa AOs out today!  It is greatly appreciated!  Apologies if I missed anyone.  Sound off or DM me if I forgot your name, or anyone else’s.
• Here are some more details on the Hit the Brixx 10K/5K:

THIS IS IT!!! You’ve met them over Slack, Twitter, and Facebook. Now come out and meet these Track Commanders in-person and join their F3 Drivers at THIS SATURDAY’S Hit the Brixx 5K with Speed For Need!!! The race starts 0900 on 7th Street next to the First Ward Park.  Join the official “Speed For Need” team here:

http://runforyourlife.com/race/six-pack-race-series/events/hit-the-brixx-10k-5k-presented-by-novant-health/

Read FULL Event Details here:

https://f3-meca.com/2018/08/17/preblast-speed-for-need-is-gonna-hit-some-brixx-on-9-15-18/

Thanks again brothers!  It was great to see everyone and I believe it was a great way to remember 9/11.  Have a great rest of your day and week!

Heatstroke

 

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