Peak 51 Launch Preblast – Moderate Downpainment
Peak 51 launches at 0530 on Thursday May 1st at Matthews Elementary school, 200 McDowell Avenue, Matthews. Park in the parking lot between Mathews Elementary and First Baptist Church Matthews.
Peak 51 will be a moderate boot camp style workout aimed for those new to F3 an opportunity to recover between workouts and for any PAX on the mend. Peak 51 will include many F3 favorites but only moderately painful.
See you in the gloom!
Happy Birthday to the region’s most difficult Wednesday workout
13 pax decided to ignore the tornadoes in the weather forecast and posted at the Maul.
The Thang:
COP
SSH X 25
IW X 20
Mountain Climbers X 20
Mosey to the base of the Murderhorn.
Scale the Murderhorn. Dollies until everyone has a chance to scale the beast.
Mosey back to the front of the movie theater.
Line up and complete the lunge and squat ladder. Increase the number of squats you do every two parking spaces. Up to 8 squats.
Line up again for Burpee Suicides. Run to the 2nd parking space line. Do 1 burpee. Run back. Rinse and repeat until you’ve at the end of the lot and you’ve done 8 burpees.
Line up again for the bear crawl merkin ladder. Increase merkins by 2 at each 2nd parking spot. Finish with 16 merkins.
Hold 6 inches until all the pax have completed the ladder.
Mosey in front of True Pizza for Jack Webb Abs.
1 whale kick. 4 LBCs. 2 whale kicks. 8 LBCs. …..10 whale kicks. 40 LBCs.
Mosey behind the movie theater for balls to the wall walkers with verkins + peoples chair.
Return to the launch a little early.
10 burpees to burn the last minute on the clock.
COT
Moleskin:
The Maul was born on April 24th, 2013. So YHC decided to pull some of the most painful crowd-pleasers out for the birthday party. All of the pax were excited to hear this as the workout began.
YHC has been spending more time down range as of late but in that time, it seems like the Murderhorn has gotten taller and longer. #selfsmoker
Glad to see some FNGs beginning to post now that it is spring again. Welcome to the family Dogg and Heartbreaker.
T-Claps to all of The Maul loyalists who have made this one of F3 Nation’s finest sites. As always, it was an honor to lead such a great group of men.
Announcements:
There really weren’t any this morning. Check the weekly email.
Where’s the Storm?
A baker’s dozen ignored the weather alerts and were rewarded with a break in the radar. The VSF was planted and off we went.
Start with a short mosey to the other end of the parking lot while we wait for DK, who was coming in hot on two wheels.
COP:
- Burpees x 10
- SSH
- Burpees x 9
- IW
- Burpees x 8
- Mountain Climbers
- Burpees x 7
- Mountain Climbers (Double Speed)
- Burpees x 6
- Plank Jacks
- Burpees x 5 (One legged on the R)
- Slow Squats
- Burpees x 4
- Merkins
- Burpees x 3 (One legged on the L)
- CDD
- Burpees x 2 (One legged on the L)
- Alternating Lunges
- Burpee x 1
Line up in a single file line for our field trip. Indian run down to Rosecliff Drive. Jog down the hill to the speed bump.
She-Hate-Me:
- Top of hill: Wide Arm Merkins x 15
- Bottom of Hill: Jump Squats x 15
- Switch exercises half way
- Top of hill: Burpees x 10
- Bottom of Hill: Diamond Merkins x 10
- Repeato going up and down the hill until time is called
Run back to DV lot. Circle up for a little Mary:
- Mountain Climber x 20
- Plank walk (CW/CCW)
- Flutters x 25
- Heels to Heaven x 15
- Slow Merkins x 10
Moleskin:
- Counting the seconds between lightning flashes and thunder is an old standby for determining how far away the lightening is from you. With that undeniable scientific equation (and the fact that the radar seemed to be clear until at least 0630), the PAX rolled the dice on staying for the workout. I’m glad we could get the workout in safely.
- During the KB pre-work, there were rumblings of Jim Cantore showing up to film live in the heart of the storm. Someone said they thought they saw a cow flying by, like the movie Twister.
- YHC planned the mini field trip if we had a smaller group today. Of course we had to go into stealth mode while running the hill. I don’t think Brown has a stealth mode. Remember, if anyone asks, we are the Raintree Running Club.
- Even though we stayed stationary for the first 3rd of the workout, we still managed to log 2.9 miles according to Sussudio’s watch. Of course he said 4.5 at first, but then put his glasses on.
- Splinter was absolutely tearing up the hill.
- Bluegrass keeps getting stronger. Keep posting, brother.
- Sound off in the comments if you have any other amusing things to share.
Announcements:
- 3rd F workout Threshold – Today at Noon at Bojangles in Southpark
- HDHH today – The Lodge at Colony Place.
- F3 golf – sign up!
- F3 Dads – Planning it underway for F3 Dads which will take place the whole month of June. Header is looking for a few guys to volunteer with helping lead some of the workouts. See Header if you can help.
Nothing Fancy
— Posted on behalf of Mermaid
Inclement weather mostly held off. On the lookout for lightning. A little bit of rain made for really nice conditions. KB group (Spackler, Champagne, Abacus, PHaze) sat in car and watched lightning rather than swing the iron. Smart move gentlemen. Many more KB opportunities await.
Thang:
Mosey around entire church back to launch point with a stop at 3/4 mark for COP under entrance cover:
COP
10 burpees OYO
Merkin x20 in cadence
Mountain climber x25 in cadence
10 burpees OYO
Mosey to hill at soccer fields
Triple Nickel
Merkin (5 regular at top/5 wide at bottom/5x)
Plank to wait for PAX
Plank-o-rama: RAH/RLH/Swap/6 inches/10 count/5 merkin
Mosey to long parking lot in front of building
Partner up
Partner run exchanges
Partner 1 run to 5th island while partner 2 does called exercise
Flapjack to called number
1-120 merkin
2-60 burpees
Mosey to rock pile
Grab a good size rock
30 rock squat (IC)
Bicep curl x20 (IC)
Shoulder press x20 (IC)
Carolina Dry Dock x20 (IC)
Shoulder press x20 (IC)
Carolina Dry Dock x20 (IC)
Bicep curl x20 (IC)
20 rock squat (IC)
Drop rock at pile
10 count to recover
Mosey to pavilion
People’s Chair: Arms out front/20 count/Air Press x60
3 exercise set: Step up/Dip/Derkin X 15
Mosey to soccer field hill
Hill run tabata
60 seconds up and down/20 seconds rest x3 (4 minute total): Sprint up/Mosey back down
Mosey to launch lot for Mary
Heals to Heaven x15 (IC)
Bicycle x30
10 burpees OYO
Moleskin:
KB group slightly reluctant after sitting and watching the lightning show for 30 minutes rather than getting massive through KB work. Agreed to head out and be on lookout for lightning. Plan was to go as long as it was safe. No reason to put anyone in danger. YHC made sure to mention the disclaimer. We got lucky and were dealt a little bit of rain and a lot of humidity. Great conditions for a workout that kept us on the move. 2.2 miles total run. Plenty of burpees and merkins, YHC favorites. Spackler, at one point, indicated that we should pick up the run pace, but YHC not nearly the running man that Spackler is. Hence, merkins and burpees. Great work by all PAX out there today. Very strong hill work by Cane, Spackler, Abacus, Purple Haze. As always, a pleasure and a blessing to be able to lead a fine group of men. YHC took group out in BOM.
Announcements:
•Sign up for F3 golf. Visit the website or check the weekly email for the links. Do it now if you can make it.
•New moderate workout starts tomorrow at Matthews Elementary. Peak 51.
#F3Swift – Entrance to Entrance
Swift launched the 2nd ever Speed workout at the Ballantyne AO this week. 5 PAX showed up for the 0515 option to get in a little more warmup and running drills (about 1mile). The full action started at 0530 with 6 more PAX to head over to the Bull Ring.
The Thang:
- 9 PAX don’t follow the specific but vague directions to warmup a mosey 1mile over to the Bull Ring. 2 PAX in arrears had to show the way.
- 12x200m at Repetition Pace (1 mile Race pace – calculate at http://runsmartproject.com/calculator) with each interval followed by 200m jog. Regroup occasionally to keep the PAX together.
- Cooldown 0.9mi by stalking the Bagpipe PAX on the way back to COT.
- Close to 5.0miles running in 45 minutes was no small feat.
Moleskin:
- Swift FNGs Stumphugger and Horsehead joined Swift veterans (of 1 week) Honeybee and Longhaul for the 0515 option to mosey about 1 mile and through 6 form drills and dynamic warmup exercises.
- We picked up the rest of the PAX at 0530 to find our way to the Bull Ring for the intervals. The PAX (sans Bratwurst) didn’t ever find Rushmore Dr that would have led them 1mile to the destination.
- Entrance to Entrance refers to the Bull Ring office buildings being laid out in perfect 200m from each other via the ring. Next we’ll find out that there are some sort of hidden signs all around Ballantyne pointing to some deep secrets.
- Guidance to the “Short Distance” PAX on pace for the 200s wasn’t heeded until the accumulation of intervals run harder than R-pace and recoveries run probably too fast were experienced as fatigue. Adrenaline can push us for a while, just ask YHC about Interval #11. Some fatigue in a workout is normal, but you should always finish feeling like you could run 1 or several more intervals. Baby steps. Avoid injury. Not a vomit comet Haggis.
- Props to Horsehead for coming out early and never stopping on the Intervals.
- Perfect attendance awards handed out to Honeybee, Longhaul, and Soft Pretzel. Start your streak next week!
- Full workout at http://www.strava.com/activities/135670100. If you are not on Strava, join to record your running workouts and view more details (such as the Interval lap splits). Also join the group F3Run at Strava.
Announcements covered in the Bagpipe backblast.
Making Progress #10,000fails
31 Pax total entered the gloom this morning for the Bagpipe/Swift combination workout. As the temperature increases, so does the size of the Pax. Great to see everyone.
Bagpipe
The thang;
Mosey through the maze of building (that all look the same) to a parking lot with a fountain in the center.
Warm up
SSHs-25
Squats-20
Imperial Walkers-25
Mountain Climbers-25
Hand Release Merkins-20
Navigate the path between building X and building Z.
Bear Crawl on concrete and lunge walk on asphalt (with some variation around the fountain).
Mosey a lap around the parking lot and head back up the path.
Bear Crawl on concrete, lunge walk on asphalt, crab walk variation around the fountain.
Mosey to another parking lot that looks like every other for some pusherama.
Diamond Merkins-10
Wide Arm Merkins-10
Squats-20
Stagger Right-8
Stagger Left-8
YHC still needs some work in the Merkin department to get back up to speed.
Cobains for the loss of direction, YHC had to rely on some of the Bagpipe veterans for direction at this point.
Mosey to one more parking lot for some Mary
Flutters-25
Rosalitas-20
Knee ups-10
LBCs-20
Dollies-20
Moleskin;
Brisket lent some direction towards the COT until your Q picked up the trail of the Swift pax to get him back in the direction of the COT. Another Cobain to the guys at the Six for loosing you momentarily. YHC is still in admittedly in the midst of his 10,000 fails. The workout was scripted using google maps, and a few audibles needed to be called once direction was lost. Hopefully nobody was shorty on their Tuesday morning downpainment.
Great effort this morning men!
The Downies will be introduced to Bagpipe once YHC becomes more familiar with terrain.
Extra credit for Swift can be earned by posting at 5:15.
Recycled
Twenty eight menfolk, including 1 FNG, threw common sense and claims of damages to the curb. Shuffle to the lower lot…about 50 yards out, I notice Bugeater’s “My First Kettlebell” (by Mattel) and call out a switch for the remainder of the mosey.
Reunite with your KB (and it feels so good), flap about to get loose, run around the church, then get at it.
ROUND 1
- 4 snatch R / 4 snatch L, Run to first median and back (2 x 25 yards)
- 8 snatch R / 8 snatch L, Run to second median and back (2 x 50 yards)
- 12 snatch L / 12 snatch L, Run to road at top of hill and back (2 x 100 yards)
- Run around the church. Lock it out while you wait.
- Reps were 5/10/15 for KBs 35# and less.
ROUND 2
- 4 high pull R / 4 high pull L, Run to first median and back (2 x 25 yards)
- 8 high pull R / 8 high pull L, Run to second median and back (2 x 50 yards)
- 12 high pull L / 12 high pull L, Run to road at top of hill and back (2 x 100 yards)
- Reps were 15/10/5 for KBs 35# and less.
- Two handed swings while you wait.
ROUND 3
- 4 Press R / 4 Press L, Run to first median and back (2 x 25 yards)
- 8 Press R / 8 Press L, Run to second median and back (2 x 50 yards)
- 12 Press L / 12 Press L, Run to road at top of hill and back (2 x 100 yards)
- Reps were 5/10/15 for KBs 35# and less.
- Lock it out while you wait.
ROUND 4
- 4 clean R / 4 clean L, Run to first median and back (2 x 25 yards)
- 8 clean R / 8 clean L, Run to second median and back (2 x 50 yards)
- 12 clean L / 12 clean L, Run to road at top of hill and back (2 x 100 yards)
- Reps were 5/10/15 for KBs 35# and less.
- Rack it while you wait.
ROUND 5
- 4 1L RDL R / 4 1L RDL L, Run to first median and back (2 x 25 yards)
- 8 1L RDL R / 8 1L RDL L, Run to second median and back (2 x 50 yards)
- 12 1L RDL L / 12 1L RDL L, Run to road at top of hill and back (2 x 100 yards)
- Reps were 15/10/5 for KBs 35# and less.
- Plank while you wait.
ROUND 6 – Pax Choice
- 10 Dolly with KB Press, run to first median and back
- 12 Russian Twists, run to second median and back
- 10-15 Louganis, run to the top of the hill and back
ROUND 7
- 20 two-handed swings, Run to first median and back (2 x 25 yards)
- 30 two-handed swings, Run to second median and back (2 x 50 yards)
- 40 (50 for bonus, to round round out to 100) two-handed swings, take your bell to the top of the hill (x100 yard)
Shuffle back to COT. Burpees for a bit until Q returns.
COT
MOLESKIN
- Recycled the Weinke (and most of the backblast) from my last Q at Skunk. The short-limbed led the way again–notably Alf and Bulldog. And the fleet of foot Sussudio.
- This is one of those workouts that has a little something for everyone. Or put another way, everyone is sure to be dissatisfied with something. Too much running for the meatheads, and maybe too much KB for the runners.
- The Pax were quick to name Hacksaw’s FNG, J Hansen, now known as MMMBop. Official credit/blame goes to someone in the direction of Brown or Bananas. MMMBop, It may not look like it now, but that’s one strong moniker. To celebrate your first workout, let’s all enjoy the song together: https://www.youtube.com/watch?v=NHozn0YXAeE
- Good to see hibernation is over for Bug and Pretty Boy Quarterback. Flannel jammies are packed away until September.
ANNOUNCEMENTS
- If you are playing at the F3/Golf Classic, go sign up: http://f3nation.com/2014/03/13/f3-golf-classic/
- Area 51 F3 Dads planning is underway. Talk with Header about helping out.
How many more?
12 pax busted another full hour of #F3FastTwitch this morning.
The Thang:
Run to Davie Park 80%+ speed
Brief COP: merkins, squats, MCs
Partner up; partner one runs lap down to gate and back around lot; partner 2: 20 derkins, 20 dips, 9 pull-ups; flapjack; 2X
Mosey back down to gate
Sprint to each light post; 5 merkins at each post; continue into the bottom lot
Indian run back to school and down to track
The Runaround: Partner 1 sprint suicide goalpost-to-goalpost; Partner 2 lap on track; flapjack; continue till Q calls it.
One lap cool-down;
Mary: 49 flutter kicks
10 burpees OYO
Total distance: 5.5 mi
Moleskine:
- T-Claps happy birthday to Chelms aka Tater Tot. you can thank me later for the 49 flutters
- YHC should have been clearer that The Runaround is a timed exercise; kept hearing “how many more?” and “do we keep going?” across the track in the dim gloom
- By popular request, YHC decided to start adding in some 10-counts into Fast Twitch (albiet within 6-inch planks), hopefully those provided enough short breaks to recharge
- Good to see some new faces to Fast Twitch today – hope you’ll come back
- Great send-off by Slim Fast – thanks brother
Announcements:
- Peak 51 moderate workout starting Matthews elementary this Thursday, 5:30am; headlock your friends who may be on the fence. With this addition, we will now have 3 moderate workouts each week.
- AG Middle – bike ride scheduled for June 14, Francis Beatty Park; contact Chelms for more info
- 3rd F Wednesday, Southpark Bojangles, noon
These Amps go to 11. One louder than 10.
9 PAX posted at The Matrix on a damp morning, but the rain held off for most of the workout cranked up to 11.
This was YHC’s first post in 4 weeks as I tried to get this hamstring to recover. Horseheeaad was originally on the docket, but pulled up lame with a bum shoulder, so we sent him to the glue factory. YHC and Uncle Leo drew straws for the least injured would Q. I won and so did the PAX.
The Thang:
COP:
- Squats x 20 (IC)
- IW x 20 (IC)
- SSH x 25 (IC)
- Merkins x 20 (IC)
- Elbow planks
The Business:
Mosey down field, grab a cinder block and line up on the sidewalk.
3 Rounds of 11’s between sidewalk and lamppost with plank-o-rama between rounds.
Round 1: Thrusters with block and Burpees (Thruster = Squat with block at chest and push block to overhead press while standing up)
Round 2: Triceps extensions with block and Diamond Merkins
Round 3: Shoulder Presses with block and CDD’s
Drop off blocks and mosey to playground for a quick 10 pull-ups, 20 merkins, and 30 dips.
Circle up for Mary:
LBC’s x 25 (IC)
Flutter x 30 (IC)
Dolly x 20 (IC)
Elbow Plank for 1 minute.
Moleskine:
It was good to be out in the gloom again after a little time off and great to see 3 relatively new PAX in Hairball, Cole Slaw and Schnitzel. During the little break I had I thought about how I wanted to up the intensity at The Matrix. So why stop at 10 when you can go to 11? 11’s it was. The 11’s seemed like a great idea on the weinke but that combo of thrusters and burpees hurt real bad. So I’ll bring them back another day.
O’Tannenbaum was LIFO today and Floor Slapper was way early. If those two both ever get there prior to the start, surely armageddon is upon us.
Always and honor to lead the PAX and thanks to Floor Slapper for the send off.
-Alf
Its a dry heat…
The only thing I remember in order was COP. After that, we did a bunch of stuff
that left me drained:
SSH x30
Imperial Walker x 20
Merkins x 15
Mountain Climbers x 20
Mosey to field for perimeter drills. Starting at midfield sideline, perform 1 KB exercise followed by random exercise. Run to corner, repeat around field stopping at 4 corners and midfield.
2 hand swings x 25
20 squats, jog to corner #1
2 hand overhead press x 15
10 merkins, jog to corner #2
Hammer curls x 15
10 merkins, jog to midfield along sideline
Upright rows x 15
10 burpees, jog to corner #3
Planks rows left x 15,
20 squats, to corner #4
Plank rows right x 15
20 Mountain Climbers, to midfield
Goblet squats x 20
10 merkins, back to corner #1
1 hand press left x 10
20 mountain climbers, to corner #2
1 hand press right x 10
10 burpees, to corner #3
1 hand swing left x 15
10 squat, to corner #4
1 hand swing right x 15
10 burpees, to corner #1
Standing rows x 15
20 mountain climbers, to midfield
Sumo squats x 15
10 burpees
From sideline, lunge walk w/ KB to midfield for Mary
LBCs x 20
Dolly/press x 20
Flutter/press x 20
Dying cockroach w/ KB x 15
Mason Twists x 10
Head back to parking lot:
2 hand swings x 20
Hammer curls x 15
Back to home, 10 merkins OYO
COT
Moleskin:
My plan for limited running turned into a half mile jog with our kettle bells as we lapped
the field a few times today. At least their was no humidity, so we all left dry and refreshed.
By breaking up the runs, everyone stayed together and hammered out all the drills. Solid
effort by all.
Announcements:
Good luck to Rock Thrill this weekend, representing A51 on the triathalon circuit.
HC for F3 Golf event
Reminder that Swift has started at Ballantyne Corp Park on Tuesdays, Bratwurst on Q.
May 17th – Stonehenge Doubledown. 6am Stonehenge, Run Ballantyne 5k/10k at 7:30am.
Select F3 in dropdown box for team division
https://jonesracingcompany.webconnex.com/runballantyne