19 men, without elephant books, gathered in a middle school parking lot early in the morning. Nobody new, disclaimer given, away we go.
Warmup
Jog down to the football field. Circle up.
SSH, Mountain Climber, IW, Slow Squat.
Line up abreast on the sideline. Jog to other side and back. High knees, buttkickers, carioca, etc.
On to the track. Partner up.
Partners run in opposite directions around the track. When they meet, 10 hand-slap merkins. Back to the start for 10 air squats (what does that mean?). Repeat with lunges, jump squats, more air squats. Mary, plank and 10 counts mixed in for recovery between laps. 4 laps = 1 mile. Boom.
Mosey over to the bleachers. Divide into four groups at four stations.
Derkins, Incline Merkins, Supine Pullups and Dips. Three times total.
Walk slowly over to the baseball field. Line up abreast on the first base line.
Divide into two groups. Group ones sprints. Group two waits until last man crosses the line, then sprints. Four times to line made by 2nd and 3rd base. Three times to the edge of the infield grass. Once all the way to the fence. Done.
Moleskine
I chased two guys all morning on the runs, and I still don’t know who they were. One of them had an SOB shirt on (Heartbreaker?), the other was wearing Orange. Those dudes were fast. I felt pretty good about myself during the sprints at the end, then SOB beat me to the fence by 20 yards. Sandbagger.
Geraldo sent me a DM last night asking if the workout was ruck friendly. No, it’s not. He still showed up with the ruck, after some number of miles before the workout, got it done, and did another mile with the ruck after. No big deal.
Jamboree ran in from near DMZ. And back, I assume. Strong.
The cool weather was a nice break. Makes me ready for Fall already.
Announcements:
July 4th Convergence at The Rock
Simba is joining Fireman Ed as co-Site Q for Base Camp.
Allow me to introduce you to one of my personal favorites
The Double Shaft
Partner up
Hang a right on Rea and run to the Harris Teeter and back, through to the concession stand (~1.06 miles)
At the concession stand, Partner A & B
– lunge walk the length of alley and around the outfield, back to the playground
– 15 merkins every 20 lunges
At the playground, each partner does
– 10 pull-ups or 10 knees to elbows
– 20 dips
-40 flutters (20 a leg)
Rinse and repeat until the Q calls time
Run to Harris Teeter and back to the lot
Sounds easy, right? Just you wait and see.
We rally at Olde Providence Elementary at 0520. We launch at 0530.
And yes, there will be music.
A new modern era record of 27 PAX showed up for the last Matrix of June. I hope everyone enjoyed the cool weather, because I don’t think it will the case for the next few months.
After the disclaimer was given and O’Tannenbaum parallel parked at the end of the lot because there were no spots left, (we might need to install some HOV spots to encourage car pooling), off we went for a warm up lap around the school.
COP: Some SSH’s, IW’s, and Merkins
The Thang:
El Moleskino:
So the time change from the west coast caught up to me last night and I had very little sleep and most of it restless. Plenty of time though to think through the weinke for today. Well that weinke had to get tossed as more and more guys came filing out of the dark. I had a plan for 10-15 guys, but 27 required something a little different. I wanted to get a little extra running in today and I think that was accomplished, even on the revised plan. O’Tannenbaum did roll in late but in his defense he has gotten much more timely in the past couple of month’s so we can let him slide now and again.
Crabcake was concerned that I called for a Living Rock and not a Lifting Rock. Not sure if he left his rock in the pile or took it home with him, either way, I am not judging. Much.
Lots of guys flying around on the partner work, I should have increased the count from 100 reps as most of you were crushing that in 2 runs. TR had enough left to overhead hoist his stone on the walk back to the pile.
Good to have Salt Lick making his way back into the gloom on a more regular basis. I hope that back is treating you better. The pull-ups at the end were a homage to your return. The run before hand was just to separate everyone out because 27 guys don’t fit on that playground. Lobster Roll, Back Office and Orange Whip were cruising on the last lap around the school.
Happy brought his two boys out as FNG’s Hello Kitty and Milky Chance. If you wear a tank top with a cat on it to your first post then I guess Hello Kitty was the only choice. Apparently Bryce is called Casper at school and on the football team. We weren’t going with that and I know Spackler has been itching to use Milky Chance on someone, so there it is.
Convergence at The Rock on Saturday.
Centurion combines at The Brave on Friday.
Thanks to Uncle Si for the send off,
Alf
WIGGLER: SUMMER HOURS – 6:00 AM Start
“Attention all [Wigglers], it’s 9:30… and that’s lights-out time. Tomorrow is [The Wiggler], and you must look rested or Morty will be sent to the state penitentiary.” **
Get your beauty rest then come run The Wiggler! 6:00 am Tuesday – corner of Foxcroft and Rothwood – summer camp pace…
** Tripper Harrison, Meatballs
Swift will launch at 0515 from the Vine American Kitchen at the Ballantyne AO. Early 0500 extra credit in effect.
When the Temps Go up, runners head to the track for the short stuff – Fast intervals, long recoveries. When the Temps Go down, runners can be afforded the cooling weather for longer intervals with shorter recoveries. With expectations of temps in the 60s with low humidity, we’ll be venturing toward the edges of the Ballantyne Corporate Park to North Community House Rd for some Threshold Pace Intervals – expect 5 min intervals with 1 min rest.
What’s your Threshold Pace? – go here to check it out – http://runsmartproject.com/calculator
Mighty Mite was able to shake off the cob webs after a few days on Bourbon Street – a place that he described as “stinky”. I’m the king of sweating out previous party nights but Mighty may have offered up some serious competition on that front…
Good old fashioned Foxhole this morning with little to no running (just a quick lap in the parking lot to warm up) and ALL kettle bells – just the way it should be !!. Circled up for some warm up exercises including SSHx20, swings X 25, Good mornings X 15, Romanian DL X 10, Goblet Squats X 15, Overhead presses X 20, and Cross over kettle bell merkins X 10.
Workout: At the jungle gym, dips with KB in lap x 15 (2 sets), plank rows x 15 each arm (1 set), Pull up x 10 x 8. Mosey to school wall for a series of 1 minute peoples chair with KB exercises of 15-20 reps each (butterflies, curls, overhead presses, 1 leg chair holds for 10 count each leg). Followed by 1 round with each of the 4 exercises with 5 reps each while again holding peoples chair. Mosey to parking lot for Mary – 6 sets with Kettle bell @ 15 reps: LBC, Flutter w KB press, dying cock roach with KB overhead, Mason twist w/ KB, Dolly w KB press, Bicycle (no KB). Mosey to parking lot walking with KB doing various exercises and stopping at each speed-bump for 10 merkins of different variety (60 total). Exercises included curls, triceps, between leg lunges, 1-arm curls, overhead presses all with 20 reps. Finished with 6 sets X 5 reps of Kettle bell burpees.
Been a long time since you strapped on the cleats and chased the round white ball?
Tantrum and Backup are looking for soccer players for a league starting this fall.
Interested? Fill out this form: http://goo.gl/forms/IEh8dUpGcP
Questions? Send to Backup – jgocow@gmail.com
Dredd has the Q tomorrow but I’ll be leading a pre-run that launches at 5:10. It’s BRR training time so we’ll hit some hills. Target distance will be about 2 to 2.5 miles, depending on the speed of the pax. Also, fellowship pace so all speeds invited.
8 pax escaped the fartsack to see what YHC had planned for Ascent. As your YHC planned the Weinke, he was still recovering from Brown’s lower body beatdown at Meathead, Thursday and his attempt to run at Mountain Goat on Friday. What resulted was not a running. With the Ascent SF planted firmly, we headed out into the gloom.
Thank you Mall Cop for taking us out with a strong word! Great work out there by everyone! Kotters to Swiss Miss and Mall Cop both coming back from illness. Good to see Jaws out continuing his comeback from his back injury. I believe Booyah said it was his 4 post in his first week of F3. Keep on coming out, you will get better and stronger in more ways than you think. Great work out there by Linux, Goon and Sony. Sony felt my pain of Meathead and Mountain Goat and showed up thinking i would focus on the upper body. Sorry to disappoint, but had to do some more work on the legs.
Announcements
Always an honor to lead the Men in F3.
Pele
7 PAX (including 2 x 2.0’s) dreamed of the day #F3Outland would offer it’s first ever GORUCK Light (Light Light) event. Today is the day The Late Show made all of their dreams come true! The number of PAX was lite with many regulars out, but 7 strapped it on, laced them up and got their Light Light Light Ruck ON!!
THAT THANG – Double E on Q
COP
0700 – Mosey to VPSF via the Hair Band 2K (Longer Hair Band Mile w/ Hill Included)
20 x SSH IC
10 x Penalty Burpees for Glass Joe Showing up LATE!
20 x IW IC
20 x Low Slow Squats IC
20 x LBC IC
Mosey to Front of middle school to begin Pre-Ruck Work
Called Exercises (Including Holds in all to improve form!)
10 x Burpees (3 – 5 second hold at bottom (6 inches) of pushup portion of Burpee)
10 x Bomb Jacks (3 – 5 second hold at bottom of squat portion of BJ)
10 x Supine Pullups on entrance rails ( 3 – 5 second hold at top of pullup)
Hair Band 2K x 1
Repeat Exercises
Hair Band 2K x 2
Repeat Exercises
Hair Band 2K x 3
Water Break and hand off Q to The Late Show
We open the tailgate of EE’s truck to expose coupons of all varieties and weights. Pick your poison!
Grab your kettle bell or dumbbell and off we go with DT setting the ruck pace.
Stop along the way for some high knees and jump squats. Switch arms for your KB or db and the mosey continues.
One more stop to switch arms and some plank walks.
Arrive at the dip bars and deposit your tokens on the sideline. Mosey to other side and partner up. P1 carries P2 back to dip bars. A round of 10 squats and 10 supine rows.
Mosey back and flapjack partner carry. 10 squat and 10 pullovers, your choice of pullover variation.
#1 – On back with knees raised feet on ground.
#2 – On back in a static hip bridge.
#3 – On back with a dynamic hip bridge that would generate quite a bit of staring from passersby.
Mosey back and (10) bur-lungees. Instead of push-up to the squat then jump, it’s push-up to lunge position then up. Awkward move with an O2 deprived cranium. Good stuff.
Bear Crawl and Spider-man crawl across the field.
Grab your coupon and head back. Made a couple of stops to switch arms and position of coupon (overhead, out in front, down by side etc)
MOM
Wrapped up with some mtn climbers and heels to heaven. TIME!!
MOLESKIN
This may never be an official GORUCK event, but we carried things while we did things and that counts for something! DT was the only one truly ruck ready as he carried his coupon and had his Ruck Pack on the entire workout. I guess the rest of us were #wannabes. But it was great workout nonetheless. The hairband 2K with the added hill (sidewalk to spirit rock and back down to parking lot), turned out to be a wonderful addition to all of the exercise holds #gasser. Funny how effective quality form is compared to greater quantity of poor form. Not exactly sure where TLS comes up with some of his #stretcharmstrong moves, but most are very unique and today were #awkward but effective. Espresso keeps getting stronger each week and GJ is a beast even when drained from a big day at Carowinds the day before. Missed many of the regulars that are on IR or out of town. You fellas get well and back out as soon as you are able!
ANNOUNCEMENTS
– Overdrive will meet at normal location on Friday, July 3rd BUT AT 0700. If you show up at 0530, please do Burpees until the rest of the PAX arrive.
– WE WILL NOT MEET AT OUTLAND (Sun Valley Middle) NEXT SATURDAY JULY 4TH!! There will be a large Convergence at The Rock (Calvary Church on 51) at 7:00am where many sites will all come together for a single workout!! If you have not been to an F3 convergence, you need to go!
– Prayers for CT, HB, and HH on the IR. Get well soon guys- Continued prayers for Zip and Donut Hole while they are away – We miss you guys!
– July 4th 5K/10K in Lake Park if interested talk to Glass Joe. $$ raised goes to feed the hungry!
If I missed anything be sure to sound off!
Always a pleasure Sharpening Iron @ the Outland!!
Double E and The Late Show