This Ain’t Sparta – October 30, 2017, NAM (Rock Region)

    • When: 10/30/2017
    • QIC: Fryin' Pan
    • The PAX: MLP, Laces Out, Heads Lights, Red October, Chilly Willie (Respect), Pixar, Sapper, Limp Biscuit, Skylander, Slow Pitch, Fryin’ Pan (Q)

October 30th, 2017 — It was the start of a cool evening for Fryin’ Pan’s VQ at Night at the Museum. YHC (Fryin’ Pan) gave the F3 Disclaimer began with the warmup.

The warmup included the following:
• SSH (25) – in cadence
• MNC (25) – in cadence (MLP favorite)
• Left over Right
• Right over Left
• Cherry Pickers

THE THANG                                                                                                                                                                                        Being motivated by my daughter’s National History Day project on the Battle of Thermopylae – The Hot Gates, I conjured up a This Ain’t Sparta workout for the F3 Brothers braving the cold, dark, unknown of the evening. We did not bother with the 300-rep workout that gained fame after the blockbuster hit 300, nah, we did 1,000 reps!

Four (4) rounds of 25 reps per exercise that included the following:

• Mountain Climbers (25)
• Body Squats (25)
• Merkins (25)
• SSH (25)
• Front or Side Lunge – Left Leg (25)
• Front or Side Lunge – Right Leg (25)
• V Ups or LBCs (25)
• High Knees (25)
• American Hammers (25)
• Plank w/ alternating Shoulder Taps (25)

A four-minute Extra Credit Tabata was produced for those inspired individuals that finished before the Six. This Tabata included the following:

• Squat Jumps – 20 secs
o Rest – 10 secs
• Merkins – 20 secs
o Rest – 10 secs
• Burpees – 20 secs
o Rest – 10 secs
• LBCS – 20 secs
o Rest – 10 secs
**** Rinse and Repeat for a second round ***

• Read the Newsletter
• Help Speed4Need Honor World War II Veterans!
Nov 11 – On November 11th, Veterans Day, 5 World War II Veterans will be participating in the Charlotte Marathon relay. Here’s how you can help. We need 4-5 guys to help transport these men to their relay points and back to Westminster Towers. This will be about a 3-hour commitment of your time. Please let Ponytail know if you might be interested in helping these men enjoy a special day!
• Joe Davis Registration
Oct-2 (Mon) – Attention Pax! Registration opens for the 2018 Joe Davis Run for Recovery! Join us again on Jan-6 2018 at Walter Elisha Park to #breakthestigma! Make sure to join team F3 Rock Region!
• Gobble Wobble
11/18/2017 – Come run the Gobble Wobble with your F3 brothers See the preblast here For more information, see: Anchor Bar
• World’s Fastest 5K
We have been invited to participate in the Fast 5K – the World’s Fastest 5K. This is a 5-person relay around the Fort Mill High track November 4 at 10AM. Each person runs 2.5 laps and hands off to the next person up. The fastest team wins! Bring the family for the 2nd F. This promises to be a good time. Remember, each 5-man team needs a Clydesdale (200+ lbs) or a Respectable (50+). Sign up here. https://docs.google.com/forms/d/e/1FAIpQLSf021ZbHv-GYu5tvUZmqHwIy6qLZ795PwdDeEM4WJMm2-jk5g/viewform


F3 Attending
MLP, Laces Out, Heads Lights, Red October, Chilly Willie (Respect), Pixar, Sapper, Limp Biscuit, Skylander, Slow Pitch, Fryin’ Pan (Q)


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