Monthly Archive December 2015

Mountain Goat Joe Davis Prep Week

Will be working on dialing in the race pace for next Saturday’s Joe Davis Run.

At 0515 on Friday (yes, New Years Day) morning, those gearing up for the @JoeDavisRun 5K or 10K will head into a final week of prep at the weekly #MountainGoat workout at South Charlotte Middle School.  The plan is to test the legs for the true Race Pace that beckons barely more than a week away.

Here’s the plan:

  • Meet at 0500 for some extra warm-up (optional)
  • Leave AO at 0515 for warm-up and drills; mosey down Strawberry Lane
  • 4x5minutes at T-pace (or 5K/10K Goal Race Pace), 4min jog recoveries
  • 4×200 @ R-pace, 200m recoveries
  • Cooldown

T-pace and R-pace can be found here: http://runsmartproject.com/calculator or also available via the app VDOT Running Calculator by The Run SMART Project, LLC. Here are downloadable links:iOS App Store = https://appsto.re/us/gp4b6.i Google Play =https://play.google.com/store/apps/details?id=com.runsmartproject.vdot_calculator

 

 

Double down opportunity:

Can clown car over to the convergence post Mountain Goat

It’s 2016 Somewhere!

6 men braved the soupy and soaked conditions to climb Peak 51 ONE MORE TIME in 2015.  During the workout, Samoa, the Christmas Islands, Kiribati, Chatham Islands and New Zealand all celebrated the New Year… so in solidarity with our future F3 Brothers there, we celebrated along with them.

Having disclaimed in the parking lot, we headed to the FBCM parking lot for the following:

COT
1.  SSH x 16
2.  IW x 16
3.  Merkins x 16
4.  Low Slow Squat x 16
5.  Peter Parker x 16
6.  Lunges x 16
7.  Mountain Climbers x 16

Move to opposite side of parking lot for a gauntlet run down and back, stopping at each light pole (4 total) for the following:
Rd 1:  SSH x 20; Merkins x 16
Rd 2:  Squats x 20; LBC x 16

Move to driveway next to FBCM for some Tabata-style circuit.  This features a 1:00 minute clock that we exercise for :40 seconds while listening to some of YHC’s favorite music, then rest for :20 seconds.  We did 16 intervals, and each PAX called an exercise.  Here’s where my memory will fail me, so if I miss one, please add in the comments:
Not in order, we did… Russian Twist, SSH, Burpees (twice), Jump Squats, Squats, People’s Chair w/arm presses, elbow plank, BTTW, hand-release merkins, jail break through parking lot, LBC, Rosalita, Jack Webb, Lunges, and 1 other I can’t remember…!!

Back to the wall for 2 rounds of People’s Chair with 36 (20+16) arm presses.

Final circle for Mary:

  1. Dolly x 16
  2. Flutter x 16
  3. LBC x 16
  4. Final stretching… DONE!

Moleskine

Great to workout with you fellas on this last day of 2015!

Everyone pushed hard!  It was great having Drop Thrill back out after a few weeks of recovery.

Rivet has become a regular, and Freedom, Tawny and Insomniac always bring it strong.

We missed Geraldo who was rucking in the Himalayas, and Sensei who said something about staying an extra day at the beach in Miami… Just playing…. Get feeling better!

Rivet took us out in prayer.

Announcements

  1. Convergence at AG Middle on Friday 1/1 at 0700.
  2. Joe Davis preview run launches from South Charlotte Middle School on Saturday at 0530.
  3. Joe Davis Run on Saturday 1/9.  Look for discount code valid for $5 off on Friday if you haven’t registered.
  4. Happy New Year!!

#Preblast: 1st Stonehenge of 2016

At 6:00am Saturday morning, you brothers of Area 51 F3 Nation will enter the gloom and partake in the first Stonehenge workout of 2016, which I have the honor of leading as your VQ (thanks MicCheck).

Pre-blast:

Will introduce a few new exercises, and will try to focus heavily on improving the PAX grip strength (huge for you aspiring 2016 OCR mud run competitors), core, and back, among other things. Much of the workout will involve a partner, so that Iron can sharpen Iron all day. Not a terrible amount of straight “running” tomorrow, possibly because several of us did the 16k trail race, so hoping the workout will challenge PAX in other ways. Gloves may be helpful tomorrow… See you in the gloom.

(Note: I’m really only doing the preblast as website practice for the backblast. Yes, I am aware I’ve told you nothing about the workout)

The H8tful 8

As the most recent Tarantino gem has come out, another eight pistoleros decided to escape the fartsack for another installment of Hydra.  As YHC tweeted out last night, the right shoulder is tweaked, so staying in an upright position was pretty heavily evident in the weinke.  Veteran crew out there today, but disclaimer given anyway (especially with Chico the attorney in the house).

Line up behind me for Indian Run to far parking lot next to Harris Teeter (+/- .75 miles).

Circle up for COP:

SSH

IW

LSS

Mtn. Climber

Thang

Go to one side of parking lot, line up behind me and zig-zag touching far points of parking spaces down and back.

Mosey to one side of office building for wall sits, arms out, arms up; repeato

Mosey down Colony Road, hang a right on Abbottswood, continue to top of one side of half pipe.

Instructions given for 11’s from one side of half pipe, down to center intersection, up the other side (approx 100 yards from one end to other)

Dollys at one end

Jump Squats in the middle

Flutters at other end

Mosey back up Summerlin hill, left on Rea, back to OP lot for Mary

Rosalita

LBC x 50 oyo

Protractor

Russian Twist

done

BOM

 

Observations:

Taking three weeks off for a bum shoulder can take the shape right out of you, the pauses in the runs was for YHC for sure.

11’s suck out loud, thought the half pipe version would be cool; nah, not so much.

Rachel and Chico were Larry Birds for sure on 11s and back to lot, but as I was the 6 today, everyone was working real hard.

Happy New Year to all, thanks for the opportunity to lead such strong group of men.

 

Announcements:

Congrats to Daisy and his M; proud parents of a baby girl Hadley Kate Terrell born on Boxing Day (12/26)

Chico is looking for a final member of a 9 man Palmetto 200 team; see him for details

1000 Mile Challenge

2015 wraps up today. Lots of guys put in lots of miles, training for lots of events, or just because.

Starting tomorrow, step up to the 1000 mile challenge. Simply, run 1000 miles in 366 days #leapyear. Front load it, back load it, break it up however you want. On average: just under 3 miles per day, 20 miles per week, or 84 miles per month.

If you’re curious, 1000 miles from Sbux coffeeteria gets you to Toronto, Chicago, almost NoLa, almost Miami, and about anywhere this side of the Mississippi.

“Why do it?” you ask. Why not? You’re putting in the mileage anyways. Side benefit: this time next year you’ll be the man that walked ran a thousand miles, and maybe fell down at someone’s door. (See: https://youtu.be/MJuyn0WAYNI?t=22)

Track your miles on your own. If you use a GPS watch or a smartphone, join Strava. It’s free, and easy (See Area 51 Club and F3 Nation Run Club).

Cheers to 1000 miles.

3rd wheel

Eerily reminiscent of last week, weather-wise. Pulled into the lot early and Fabio from Greenwood, SC was already there. Semi-Gloss rolled in at 5:28, answered a call from Mother Nature, and we hit it.

Thang

Run the HT mile. YHC first one back to the church, no GPS today but I’d guess 7ish minute pace, so I grabbed the rocks. With the deluge, I didn’t expect the ants, so that was a “nice” surprise. Carried them back across to OP East lot.

Semi and Fabio stayed with rocks while YHC ran to east playground for 15 knee ups. Rock exercises were press, curls, squats, and merkins.

YHC got to 100 of each and +/- 135 knee ups, which are being felt today. Sure that SG and Fabio accomplished more…

At some point near the end, Semi and Fabio moved to the overhang beside the school. We threw in some wall sits with air presses to 50, shook it out and repeated.  Ended with another running of the HT mile.

Moleskine

Weather was very reminiscent of last week, even hydroplaned at the same spot on Rea Rd (albeit going slower with no standing water ahead).  Nice to have Fabio with us. It took me awhile to figure the name, but guessing it was that majestic mane that drew the name?  He had the misfortune of running at about the speed of SG, so he had to listen to him all morning. YHC missed most of that.

Terrible numbers the last two weeks to end the year.  We are a fair weather bunch, apparently.  That doesn’t diminish the first six months’ accomplishments though.  We hit nearly 5 miles in a 45-minute workout twice while still working in 200 merkins, squats, and LBCs.  We ran about a mile backwards, twice, finally naming the nameless workout that will forevermore be known as Maria Maria.  We burpee broad jumped half a mile or so with the Blue Falcon.  The workouts have been incredibly difficult, purposely, and reading Daisy’s comments about the culture built at Base Camp, I hope that we will continue to develop a competitive culture of pushing / pulling / “encouraging” each other to go faster / further / harder…because the workouts won’t get easier.

Cheers to the New Year, Gents!

-Kirk

 

Topless Surprise

10 shirtless freaks (all freaks yes, all shirtless no) were at #F3Swift this week to attempt to burn in the 5K or 10K race pace into their brains.  Here’s what they were able to accomplish.

The THANG:

  • 0500 – 7-8 PAX for the Pre-run.  All may not have arrived on time, but more on that later.
  • 0515 – Time to accomplish the Pre-blast:

#Preblast – Race Pace Week for JoeDavisRun

  • We were out to accomplish feeling what our goal 5K or 10K pace felt like in the legs, heart, and lungs.  Goal was to do the first 3x6minutes at one of those paces or Threshold Pace.  We accomplished this by using the outside of the Bull Ring for the 6min. 2min recovery was to find the putting green via a walk or jog, regroup, and wait the precious seconds until heading out again.
  • The 6 x 200m R-pace (1 mile race pace) are to get the stride a bit longer, let the legs run, and maintain good form.  Running out of time after 4, last 2 intervals were done on the way back to COT.  Interval #6 was treated as an AYG back to COT and was probably more like 400m.  At least it beat doing a final 6min (or 1 mile) Threshold pace interval as called by the Preblast.

The Moleskin:

  • First thing to change due to the rain – PAX weren’t going to head way off campus.  Decided to head to the Bull Ring instead.
  • Second thing to change due to the rain – Change of venue, where there are markings with the building entrances every 200m to get a pace check if you don’t have a fancy GPS watch, meant that YHC didn’t have to place cones.  Cones were outfitted with blinky lights, so we’ll have to wait for that until next time to use them.
  • Third thing to change due to the rain and warm temps – shirts.  While JRR Tolkein was already stripped down during the pre-run, many of the rest of the PAX found after the warm-up that it was just too warm and that extra pounds of water in the wet shirt was just going to get in the way.  Shedding commenced all around.  Except SwissMiss who went the other way with full rain jacket on.
  • Nothing seems flat and Windy feels great unless you’re racing – notable 11mph NW wind that was unavoidable when running in a circle.  And more annoying than the occasional puddle were some slippery spots on the ring if you ran too close to the curb.  Either algae from all of the rain or wet leaf pile spots, they can throw off your rhythm just like the slight rise of a hill.  YHC found that it’s really all mental.  Recover and move on.  Don’t dwell on the struggle.  Tell yourself to relax even though you want to quit or slow down.  YHC had plenty of those thoughts trying to hit a 5K pace goal was passed by a PAX on a 10K pace blew by on the 3rd interval. At least it helped when Frasier mentioned a little “let’s go”.
  • Was it really 8 PAX for the Pre-Run?  Well, at least 5-6 plus Gumbo arriving at 5:00:30 and heeding chase. And then Bratwurst arriving at 5:01:00 and heeding chase.
    • Note: more and more PAX showing up for the Pre-Run.  At some point, it’s going to be “the workout is from 0500 to 0615. Start at 0515 for an abbreviated version.”  Probably at least 6 PAX started out at 0515.
    • Gumbo and YHC gave chase and were greatful to just catch each other and hang back trying to figure out who had made it “on time”.  First spotted was Strange Brew with the sleeveless shirt, then Fire Hazard got picked out with his yellow socks, a reflection of a head clued us in to Outback, a really slender guy in front pushing the pace must be Frasier (also, everyone knows what Frasier looks like from the back), and it was likely OneNiner had on a hoodie.
  • Kotters to Outback joining the Swift PAX this week.
  • Kudos to Stump Hugger for getting out there while battling injury – seems he might be on the way back knowing how to moderate and find a life / workout rhythm.
  • While OneNiner didn’t have Ringer or HoneyBee to race on the 200s, he made sure to keep others honest with an aggressive pace.
  • Gumbo is keeping up the improvements and pushing faster and faster.  Both he and Fire Hazard are going to have a duel in the JoeDavisRun.
  • Incredible that JRR Tolkien can come off a MuthaShip workout and still turn in a great performance. Looking forward to MuthaShip Monday after the JoeDavisRun when JRR in on the Q!
  • Brew keeps tacking this workout and then turning around and putting out another similar effort at Mountain Goat on Fridays.  While the body hurts now, just wait until the taper of the final week.

Announcements:

  • Next week is Taper week for week 8 of 8 of JoeDavisRun prep!  It will still be Fast, but shorter.
  • Plan after the JoeDavisRun for Swift is to get Shorter and Faster working on 1 mile race pace for the next cycle.  A new pace will be introduced – F for “Fast”.  This will be for all of those Sprinter types with intervals mostly consisting of 200 and 400m.

No Rain No Pain

There was no rain pounding on the awning outside my window this morning like several other days in the past few months, but that didn’t matter because I had no choice but to post at The Charge this morning. Read More

New Year’s Eve Eve

Young Love had a great idea of having a Wednesday convergence for New Year’s Eve Eve.  So the Pax of #F3Anvil #F3TheMaul and #F3DeathValley got together at 5:30am for pre pre festivities.

45 men showed up #51Counts for the fun.

5:30am came and off we went for some COP and instructions.  The Pax were told that we would break up into groups of three with myself, Commish and Semi Gloss doing his best Spackler impression.  Unfortunately Spackler’s son was positive for the flu and rather than exposing all of us to the potential of getting the flu he decided to sit this out.  Hopefully your son will feel better soon.

COP

Slow merking x 10

Mountain Climber x 20

IW x 10

Enough of that.  Everyone counts off and heads to their station.

Station One; Semi Glosses station.

Find a lifting rock.  Do a set of rock exercises i.e. curl, overhead press and squats.  After the set run to the light and back.  Three rounds doing 10, 20 and 30 each round.

Second station: Commish

Three sub-stations.  Station one was hairburners.  Station two was working on your six pack since it is beach weather lately.  Station three was dips and derkins x 20.

Third station: Frasier

The Beast with a twist.  There were seven stops.  The stops were the parking islands.  You run to the last island and do merkins x 10.  Run back to the start and plank while you wait on the six. Different variations of plank throughout.  We ran to all seven islands doing merkins x 10.  The last instruction was AYG to the last island and back.  The six turns around when the leaders come through.

One minute of Mary lead by Semi Gloss doing American Hammer x 20.

Done.

Observations: Convergences are great for energy and getting to mix it up.  I think everyone got to do something in their wheelhouse i.e. lifting, pushing, Mary, running.  Fletch seems to be great at all of them.

The weather was great as it never really did rain on us.

At my station some of us need to work on our plank form.  Lots of downward dog out there along with refusniks.  Everyone ran hard at my station.  The last group was stacked with speed.  Fletch, Joker, Turkey Leg, Hops, Prohibition, Header, Buttermaker were all leading the way during the run portion.

Sound off with other observations.

Announcements: No #F3Jevlar this Friday.  Everything except Mountain Goat is going off at the convergence at AG Middle School.

#F3Meathead is converging with #F3RebelYell tomorrow at the regular 5:30am time.

Thanks for the send off Young Love.

Enjoy your rainy day!

Bagpipes and Cars

12 men (3 FNGs) ignored the rain and ventured into the true gloom Tuesday morning.

The Thang
Mosey to the BV deck basement

COP
20 IW IC
20 SSH IC
20 Good Morning IC
15 Burpees OYO

Round 1
Run up BV deck
at top of each ramp do 10 Merkins (50-60 Merkins)
Take stairs to basement
Run back up stairs
Run down deck
at end of each ramp do 10 CCD
Plank for the six

Round 2
Run up BV deck
at top of each ramp do 10 Wide-arm Merkins (50-60 Merkins)
Take stairs to basement
Run back up stairs
Run down deck
at end of each ramp do 10 CCD (50-60)
Plank for the six

Wall Time
1 min of Semi Gloss x 2
Balls to the wall with 10 Verkins?

Mosey Home
On your six
Starting position is 6 inches.
Dolly x 20 IC
6 Inches
Rosalita x 20 IC (keep those legs straight)
6 Inches
Heels to Heaven x 20 (lift that torso of the deck, feel the burn!)

Thine Only Moleskine
YHC answered the call for a DRQ to lead the men of Bagpipe. With the impending rain, and the results of last week YHC knew he better stick to the deck. First order of business was to tweet shame anyone attempting to drive to the BV Deck:

With that out of the way, wake up early and get ready for the rain. And as anyone else knows it was pouring around 445a yesterday. Lace the shoes, embrace it. Temperature helped alot there. Drive to the AO, still raining but not bad. Jump out of car and the PAX start rolling in. Eleven men made it out despite the weather. Excellent!  Even Frehley’s showed up but this time with a jacket. Rain was pretty much done as we ran to the deck. Get to work!  By the second round, it was pouring again. All of us got soaked. No way around that. At least it wasn’t 45m of it.

We had three FNGs today. Great stuff. Two realtors: Slum Lord (Hops) and Ocean Front (Paper Jam), the latter being from the West Coast (Arizona). Also we had a visiting South African Rugby player indubitably named Springbock (Pop). All were pushing hard today. Keep at it and hope to see you in the gloom again. If you can do the decks and the rain, you can do the rest we can throw at you.

Great showing after the workout for an impromptu coffeeteria.

A honor as always…