3 Year Anniversary of F3ENC

YHC was honored to be asked to Co-Q and do the warm up portion of The F3 ENC 3 year anniversary convergence, along with Bench and Novocaine. Initially those two were going to deliver the pain, after I provided the warm up. However, as we all started planning, it was decided it might be best to split the PAX into THREE groups, and have Mayhem bring some pain as well. In addition, we thought it would be awesome to incorporate and honor certain PAX members with the warm up. Novocaine jumped on the bowl area, Mayhem was drawn to the parking deck, and Bench had an evil grin when thinking about the hill at The Commons! It should be noted that Bench and Mayhem scouted out the area during an EC Ruck Thursday morning. Bench came prepared with BULLHORN in hand, so we could better manage the movement of the PAX from station to station. After some testing, and putting up signage in the parking deck, we were ready to go! We had a tremendous row of shovel flags at the street entrance, made our way hallway down, circled up and started promptly at 7am.

Warm Up

We had ONE FNG head locked by Southern Fried. Great job with the HC! Disclaimer given.

1 Burpee for Moses

Good Mornings x 12

The Closed Hand was recognized, as he brought F3 from Charlotte to Greenville. He lead us with  – Merkins x 15

Papa Smurf helped take F3ENC to the next level and is loved and missed by us all. We honored Papa Smurf with  –  Smurf Jacks   x 23 (chosen b/c of Keith LeClair’s #23 who also died of ALS)

We then called on THREE PAX who were at the first F3ENC workout THREE years ago to come forward and lead/choose an exercise.

Cousin IT – Copperhead Squats x 12

Mellow Johnny – Imperial Walkers   x 12

Early Bird – Mountain Climbers x 12

THE THANG

THREE Stations of PAIN just like there are THREE F’s (Fitness, Fellowship, Faith) We also honor today F3 in Greenville, and our expansions into Washington, and Farmville.  We counted off the PAX in threes and split the group up.

Novocaine – Death Valley

Bench – Town Common

Mayhem – Parking Deck

We would exercise at each station for 15 minutes and then rotate clockwise at the sound of the SIREN.

PARKING DECK -MAYHEM

Suicides up 8 levels; Spells out I AM THIRD ;  Suicides are progressive, meaning run back to the bottom and repeat exercises up to the next level ; MODIFY by going UP and DOWN doing exercises in ascending and descending order.

• I         Imperial Walkers  x 10  (80 total)
• A        American Hammers  x 10  (70 total)
• M       Monkey Humpers  x 10 (60 total)
• T     THREE Perfect Hand Release Burpee  x 3 (15 total)
• H       Hip Thrusters (Don’t Look At Each Other)   x  10 (40 total)
• I         Imperial SQUAT Walkers  x 10  (30 total )
• R       Ranger Merkins x 10 (20 total)
• D       Derkins with PARTNER (finish up top with a partner) x 10  (10 total)

When I came up with this beat down, I didn’t imagine that only ONE PAX would finish……and that was TINY DANCER from F3Farmville. T-Claps brother! Someone HC him for Blue Ridge Relay!  Abu and Matlock earned honorable mention, as they were so close. It should be noted that Matlock was in the first group, and we did a two count on Imperial Walkers and American Hammers. YHC changed to single count after nobody finished from the first group. Lots of good mumble chatter along the way from all groups, as Tonka discussed where he learned Monkey Humpers, and PAX members looked at each other during Hip Thrusters despite the disclaimer. Shrimp said he had already done plenty the night before. YHC also enjoyed the look in different PAX eyes as they approached the THREE perfect burpees, thinking there would be TEN…..and knowing we were only halfway through the beatdown………and the relief to discover there were only three.

DEATH VALLEY – NOVOCAINE

Well, YHC wasn’t 100% sure what I was going to have for the PAX until the ride over from Washington this morning.  YHC knew what Mayhem and Bench had planned and thought about how brutal that parking deck can be.  YHC has learned to tolerate bear crawls, but I still LOATHE a crab walk, so I decided that my portion of the Pain Triangle would be the “easy corner”, to give the PAX a breather after Bench’s hill of Hell.  

YHC assembled the first PAX along the “little hill” of Death Valley and had them run down the hill and up the other side for 11s (alternating burpees and Hello Dollys).  The first group did well, with about 6 PAX finishing the 11s and meeting in the Valley for plank variations.  At the sound of the siren, Gazelle led the PAX to Mayhem’s corner, with Double D sweeping the Six.  Fatigue was showing when the second group arrived, with no one finishing the 11s but all making a solid effort.  Abu led that group over to Mayhem.  The third group had experienced a solid beatdown by the time they arrived in the Valley, but the FNG, Soft Serve still made it all the way to the Valley “on the hop”.  Tonka had mentioned that he hoped there would be no Burpees today, as he and some other PAX and completed a Burpee Ladder as part of EC this morning.  You can imagine his delight when he learned what we’d be doing at the top of Death Valley.  The Pax pushed hard at their last station, and TClaps go out to Soft Serve who stayed “on the hop” all the way back to the flags…really solid effort for a FNG. 

 YHC was honored to asked to be a part of this event and was inspired by the effort everyone put forth.  YHC had assumed we would be Qing this “cadre-style”, but when I went to confirm that with Mayhem this morning, his response was, “Oh, no…we’re doing the workout, too!”.  Made me wish I had not planned so many Burpees!  But…we’re all stronger for it.

THE COMMONS BENCH

It was an honor to be asked to tri-Q the 3 year F3ENC anniversary convergence along with Mayhem and Novocaine. My workout was inspired by a July 4th convergence I attended in Carterico where we bear crawled around the Athletic Beach circle, it was super sucky and I often think about it when I drive past the AB circle Good times. I hope PAX have similar good memories about the Town Commons after today.

The plan was for PAX to mosey to the bottom of the hill, choose a partner for catch me if you can.
One partner bear crawl toward the top of the hill while other partner does 25 LBC’s, when partner finishes LBC’s run and catch partner who is bear crawling. Switch and repeat until you reach the top. Plank for the six.
Repeat catch me if you can down the hill with crab walks and LBC’s ; plank for the six.
Next round of catch me if you can was with imperial walkers and LBC’s
Mosey back to the bottom of the hill for the final round. Jailbreak to the top of the hill.
Great job by all PAX. We embraced the suck together and did not leave anyone behind. The mumble chatter game was strong and YHC had three great partners, Abu, Spinal Tap and Matlock.

Count O Rama and Name O Rama

Charlie Brown led the PAX in a TREMENDOUS prayer like only he can. T Claps for Charlie Brown for being an inspiration to myself and other men of F3.

Announcements and F3ENC Awards were passed out along with BREAKFAST by Snookie at Villa Verde, provided by Hot Spot and US Cellular/Atlantic Wireless. Thank you both!

Moleskin

YHC was truly honored to play a leadership role in this year’s F3ENC Celebration. I think back to last year’s celebration and I remember Papa Smurf being there to encourage us from his wheelchair, knowing what he would give to be out there with us fighting through the pain and struggle, which paled in comparison to his own personal fight.  I remember him leading the PAX in a final exercise after a thorough beat down, and crying myself tears of admiration for his strength and courage that he showed to us all, as he lead by example. Papa was a HIM and F3 is stronger and better because of what he gave us.  I challenge EACH OF YOU to find a way to GIVE.  Find a way to always be THIRD, and give away this awesome gift of F3 as we move forward TOGETHER as ONE PAX of F3ENC.