The weekly running interval workout known as Swift will launch Tuesday from the Vine Parking in Ballantyne lot for a Speed workout that will stress the Aerobic Power system (watch the video for a short explanation, read the Speed link to get more than you wanted).
The THANG:
SYITG,
Bratwurst
It was billed as a V-Q. But don’t believe the hype. The only V in this Q on a chilly Saturday morning was variety. 8 Pax started and 9 Pax completed a convergence of rock-style running with some High-T throwbacks.
At 7:00 am on Saturday under the strobe light that is our meeting point the shovel flag was planted, and disclaimer given.
The Thang:
Mosey to the turfy-knoll for a warmup
SSH x 20, IW x 20, Mt Climbers x 20, Low slow squat x 10 each exercise had an active recovery of 10 merkins. Flipper’s selective hearing kicked in and he did 10 burpees in honor of McGee.
Mosey to the middle of the parking lot and Pax lined up abreast on each line of the parking lot for a static ladder / isometric indian run. Here’s the breakdown:
Mosey over to the nicest car in the parking lot and grab some party favors. 35 pound weights all around. Partner up and it’s time for catch me if you can and pass the plate (or kettlebell) across four locations.
First: WWII situps with pax feet touching and pass the plate between each partner.
Second: People’s chair at the hot box with pass the plate up and down the row. A few breaks for some air presses in between.
Third: circle-up at the church entrance and pass the plates around 4 or 5 times each direction.
Fourth: meet at the slab for some carolina dry docks, merkins and squats
Catch me if you can to the baseball field. Maintain partners. Partner one runs around the field while partner two does exercises with weights. Exercises included: overhead press, tricep extension, curl, and squat.
Mosey back to the Q’s smoking ride to put away our part favors and then mosey back to the shovel flag for some mary.
Done!
The moleskin:
8 Pax started and were joined by Dear Abby as we ran around the church. Apparently CSAUP was hard to find. He should have followed the sounds of people yelling at grown men to get off their property but we were happy to have him.
Very little mumble-chatter but a lot of variety so no one stayed bored for long. Our mileage read something like a credit score at the end of the run 2.2, 2.4, and 2.6 miles were the readouts from Boerewors, Flipper, and High Tide. By unanimous vote we went with 2.6. Not a typical rock workout for mileage, but Christmas was last month so you get what you get. Someone was afraid they wouldn’t break a sweat. YHC cured them of that fear early on.
Announcements:
Savage race (it’s savage) on May 13th. F3 is setting up 4 man teams. There is a pre-blast and Flipper in the F3 coordinator. Also something about a discount code if you act now. “Very ninja warrior style”
Thanks to Flipper for taking us out.
6:59, 26 degrees, and just the 3 Qs and Costanza on hand, the urge to dip out and warm up with some coffee early was strong today. Look at the watch, double-zeros. Look up, and in rolls Goon and Moon River. Well, scrap that coffee plan, it’s time to work.
First up on the Q schedule is Pele.
The Thang:
Mosey from the parking lot to the back field, with stopping circles for some SSH, Imperial Walkers, and Low Slow Squats
Partner up for some Centuries, running the width of the football field
100 Carolina Dry Docks
100 Squats
200 LBCs
Next up, Gullah:
Mosey from the field through the woods. The mumblechatter was strong at this point, with YHC, Goon, and Moon River making several jokes about being led into the woods.
As the PAX come out of the woods at the infamous Ascent Hill for 7s, the mumblechatter stopped fast. Merkins at the top, Mountain Climbers at the bottom.
Mosey over to the benches in the woods for 3 rounds of 10 step ups per leg, 15 dips, 15 dollys.
Finishing up with Sony:
Mosey from the back field to the parking lot, stopping along the way for some incline merkins at the concessions stand, and you can’t run past the playground without some pullups. Swing over to the wall for some People’s Chair, with the PAX counting it off.
Circle up for a Planker’s delight and then a PAX choice Mary. YHC’s a man of the people.
Total Distance: 2.4 miles
Part of today’s Triple-Q is the transition of the Site-Q from Pele and Gullah, who have been leading this site (And Olympus, which merged in with Ascent) for years, to YHC (Sony). Thanks to those two guys for their leadership. It’s truly an honor to be given the opportunity to lead. Now, GET ON THE Q SCHEDULE FOR ASCENT!!!
Signup Sheet is here http://www.signupgenius.com/go/5080d4daca62ea2fc1-qschedule
Have issues? Message @F3Sony on twitter, or email F3Ascent@gmail.com
I took this Q from Madam Taussaud as he had a very important drinking appointment. I was just glad I could help him out.
11 men resisted the fart sack and showed up at 6 o’clock on a cold Saturday morning to better themselves.
The Thang…
First we head over to the parking lot by the hotel to warm up with the following:
All in cadence
SSH x 20
Merkins x 10
Imperial Walkers x 15
Windmills x 10
We then headed down to the fitness trail and split up into 3 groups for 3 rounds of the following.
15 – Big boy dips
8-10 good form pull-ups
8 – burpees
Then head over to the parking lot by Snyders and pair up for some team work and finish the following combined:
100 – Merkins
150 – Squats
200 – LBCs
Then head over to the wall for some muscle ups and sprint 20 yards to do some squats. 3 rounds of 10 each.
Then head over to the hill in front of TIAA for some 7’s. Burpees at the bottom and squats at the top.
Cross the street and get ready for some work on bagpipe hill. Head up to the snyders sign and give 10 merkins. Then go back to the start and do 10 bomb Jacks. Head back up to the top of the bridge and do 10 more merkins. Back to the bottom fo r10 more bomb jack and then find the 6 and finish the last 10 bomb jacks together.
Head back to the lochness picnic tables for some in cadence dips (20) and incline merkins (15).
Mosey back to the hotel parking lot for 8 – 8 count body builders in cadence.
Head back to the AO for some Mary.
Moleskin
Today we had a great group of men.
Nemo (Marlin’s 2.0) was killing it all day and making us old guys look well…..old. Torpedo was there for most of the workout, although he did have to make a quick trip to the gas station for something. Great to see you out again Torpedo. Chipotle said he would go find Torpedo so that he new where we were. Chipotle was either being a #HIM or didn’t like my workout. I am not sure which. I choose to believe the first option. Nard Dog showed up a bit late. He had some excuse about watching Frehley’s with binoculars until the wee hours of the AM. It was great to see Billy Goat out keep posting and pushing it. Great work today. Cheddar was back with his Jingling keys. Last time he was out he hid them on a tire and forgot which one. It was pretty funny watching him go all the way around the car to find them. It was also good to see Big Tuna back in SOB land. It seems he is now one of those Union County boys. Keep them straight over there. Gumbo was finally back from his fractured foot and pushing hard. Glad to see you healthy again. Great to see Catheter out again today. For the record that is 3 posts in his first week. Great work, don’t forget to post after your 9 days of early mornings at the hospital. I like teaming up with Marlin on the exercises a whole lot better than him punching me at Fight Club. Don’t let the respect fool ya. He has a hay maker that would knock you slap out.
Thanks for giving me the chance to lead. I appreciate all of the hard work from all of you.
FH
In the aftermath of the Heavy 5K about a year ago I was fairly certain no one liked me, no one would come to one of my Q’s again (if anyone would let me Q their site) and certainly no one would want to repeat this nonsense. Not the men of F3. To my surprise I actually had people ASKING to do this again. Some who did it the first time and other’s who missed it and wanted to give it a try. So enter the idea of the Mini-CSAUP. Admittedly and purposefully not a standard bootcamp, gear or running workout. So with a pre-blast 10 days ago, we had 17 show up for a redo of the following:
COP – No time for that.
The Thang –
Break into 4 groups of 4 men (one group of 5). Each group grabs one stone from the pile cinder block (padded for comfort of course), one 50# sandbag and one 45# plate for the trunk. Still someone came away with the 35# plate again. I need to hide that better. We also through an extra 25# plate at the team of 5 and as a group we added a shovel flag this year.
As a team, get your sandbag, block, and your plate to the staircase of the Charlotte Catholic Parking deck as fast as you can. Pays to be a winner. For those doing the math at home that’s 1.5ish miles away.
Plank while receiving instructions: See this is where I messed up. Forgot to plank. Guys tend to shut up and listen to get out of the plank. No plank = lots of mumble chatter = a bit of confusion. Either way, work got done.
At the deck, P1 & P2 take plate and do CMIYC Hariburners (10 merkins and chase) up to the set of cones half way and back around to the stairs at level 2. P3 does fireman’s carry with the sandbag up to the top of the stairs and back down. P4 does thrusters with a rock. P3 & P4 flapjack. When all 4 team members return do 20 Handclap Merkins. And Rotate. P3 & P4 do Hairburners to level 3 of the deck, while P1 & P2 do Fireman’s carry and thrusters. Finish with 20 Handclap Merkins. P5 in the group with 1 extra did some things too. Not sure what.
Repeat the whole thing except come down the ramps and replace Thrusters with Louganis with a rock.
When all are done each team takes their sandbag, rock, and plate and heads back to McAlpine.
Finish with 60 seconds left and 20 partner hand slap merkins.
Done.
Moleskin (sorry, no dead cat this time)
A mix of last minute in’s and out’s left us with a healthy crowd of 17 this morning.
It started off rough when for some reason I thought we had 5 groups instead of 4 and spent I don’t know, what felt like 30 minutes breaking everyone into teams. Disclaimer, necessary and given. Off we went at a fast pace. Right around 11 minutes for mile 1 with the gear.
Chelms had a late Friday warning that some testing would be going on at the Catholic High campus at 8am. I knew we would be rolling out by 7:40 and hoped to miss most of the traffic. Not so much. at about 7:35 I see Chelms keeping the peace with a female and male representative of the school who were strongly concerned that strange men were scaring students and throwing cinder blocks off the parking deck? This conversation went on far too long, but gave us enough time to finish the work and ski-daddle (as they say down south). Off we went back to the launch.
A few items of note:
Icky Shuffle hates, I mean loathes my sandbags. Every time I make him carry them, one ends up busted open. Without fail. Anger management may be necessary.
Ickey, Rachael, and Mermaid suffered through 3 of my Q’s in 4 days this week. T-claps men, thanks for the support. Your prize is forthcoming.
Big props to: Witch Doctor, Bounce, Spackler, Mermaid, and Turkey Leg for doing this 2 years in a row. Frasier likely has open appointments, you should see him for counseling. #F3Discounts.
Rachael still moves fast with a 45# weight. I am thinking we challenge Rachael and McGee to a 1-mile race – with plate. It would be legit fast.
It seemed like a bit of chaos out there this AM and I wasn’t able to keep track of all the teams. On the way back it felt more like all one team as guys were just grabbing and carrying.
Thanks to all who joined in the first A51 Mini-CSAUP. Mermaid has something planned for the next one, look forward this spring. Be nervous. I am.
Thanks to Squid for the takeout.
-Alf
8 dedicated PAX braved sub freezing temperature to answer the question, does Paper Jam really run? After a proper disclaimer was provided and over 3 miles later, they had their answer:
COP:
Mosey through the apartment complex next to Chic-Fil-A, stopping at each speed bump we came across to perform 5 merkins. Running back along Rea Road we ended up at at the fountain in Blakeney Park to warm up the upper body: regular arm circles x 10, reverse arm circles X 10, dips x 15 and incline merkins x 15.
Then run over to the parking lot area near OrthoCarolina for IW x 15, LSS x 15 and crunches x 15.
The Thang:
Divide into teams of 3s and mosey to the traffic circle in the neighborhood behind Elevation Church. The idea: as a team of 3, run down to the end of the street, perform an exercise and run back to the traffic circle. 3 rounds on each street a different exercise on each street. But after running back and forth a few times, figured out what looked good on google maps and on paper did not work well. So an audible was called and after a few runs, we regrouped at the traffic circle and we were off.
Run to the First Citizens parking lot for some mary. LBCs and heels to heaven.
From there it was running up Blakeney Heath, stop once to perform some merkins, second stop at the first neighborhood entrance for some Wojo squats then to our favorite rock pile as I don’t want soccer arms with all this running.
Grab a lifting rock, then in cadence: 20x curls, 20x shoulder presses and 20x triceps extensions. Then I introduced the SOB crowd to the Triple Lindy 15x. put the rock down.
Run up to the playground for some grinders. Back into your team of 3s. Pull-ups, LBCs and running back and forth. 5 rounds.
Then a round of plank-o-rama: regular, 6-inches, right and left hand high, elbow plank. A different PAX gives each plank a 10 count.
Leave the play ground, run back to the rock pile: Triple Lindy 15x in cadence, then 15x curls, 15x shoulder press and 15x triceps extensions OYO.
Run back to the parking lot near 131 Main for some mary. Flutter kicks, rosalita, LBCs, crunches and can openers.
Run back to the launch point, stopping at some random corners for squats.
Back at the launch, 3 burpees each in honor of Ruth Samuelson, beloved mom of McGee.
Announcements:
In April, Richard Sheltra 5 k, this event honors the 19 year old firefighter, of the Pineville Volunteer Fire Department, who died in the line of duty recently. All proceeds will benefit the “Richard Sheltra Memorial Fund” which is designed to purchase New Turnout Gear and Educational Expenses for first responders. F3 needs a presence at this event. Reach out to Dumpster Fire
Looking for PAX who attend The Maul or Rebel Yell to start a 3rd F at the Chic-Fil-A after the workout.
SOB Land board encouraging feedback on outreach opportunities for our region, see board members Soft Pretzel, Argonaut, Thin Mint, Frehleys, Wild Turkey or General.
Charlotte Rescue Mission, which is a men’s shelter for those recovering from addiction, Saturday at 9am F3 leads a very modified workout for the residence of that shelter. Reach out to Tootsie for more details and to get involved. This is an older 2.0 friendly service opportunity (10 yrs or older).
Church on the Street, serving food to homeless men and women in Charlotte. Excellent service opportunity, well run and organized. 2.0 and M friendly (kids should be 10 yrs or older). Sign up through F3 app or newsletter.
Finally, the video is a shout out to my friend McGee who quotes this song at every workout we attend together-we are all thinking about you, standing by you and here to support you in any way we can during this time.
24 at Centurion this morning. I don’t know all the regulars but based on some recent back blasts I felt like you had most of them out. I have only been to this AO a handful of times and was looking forward to utilizing some of the fine features.
Fast mosey across 51 and behind to some big awkward hill/median thing with a Greek name.
COP: Seal Jacks, IW, Plank Jacks, 6″ Plank Jacks, Merkins, Low Slow Squats.
Triple Nickel up and over the hill. 5 8-count body builders on one side, up an over for 5 8-count body builders on the other. Repeat 5 times. Plank-o-rama for the 6. (that’s 50 8-count body builders to get things started.)
Fast mosey back to campus with a stop after 51 for some Flutter while all the PAX makes it across the street.
Head towards middle staircase of parking deck with some other Greek name. Half the group run to North stairwell and up, 5 low plank jacks at bottom, back to middle stair case and down for 5 jump squats at the bottom. Repeat 5 times. The other half does the same thing except climbed the South stairwell.
6 MOM while all finish: Heels to Heaven, Dolly, LBC’s, maybe something else I forgot.
Last triple nickel on the long ramp up the deck. 5 merkins at the bottom, 5 donkey kicks on the wall at the end of the 1st level. Rachael and Checkpoint were the only two beasts to complete this before we had to head back to launch. 40 seconds remaining for 8 burpees on your own.
Moleskine:
Lot’s of guys flying out there this AM including Chelms, Mermaid, and Lorax. Also a solid crew of grinders who kept hustling to ensure they kept up all the reps. No complaints just handwork. Chelms called it a C for originality but A+ for pain. Stairs and hills are stairs and hills. They aren’t creative or pretty, but effective.
2 FNG’s handled this beating well. Snuka, as in Jimmy Superfly, works for Van Pelt and apparently his business unit is owned by Linda McMahon of WWF or WWE, or whatever they call it. Matchbox was brought out by Bus Boy and Driver likes to race cars. I guess little cars. This nick name seemed to be pre-determined by his so called “friends”
For the record: Mermaid, Brilleaux, Lorax, Icky Shuffle, Rappers Delight, Rachael and Van Pelt are all 2 for 2 on my Q’s this week? Who’s going to close it out with me and go 3 for 3 tomorrow.
Thanks to Chelms and Margo for the keys to Centurion for some East side flavor.
Thanks to Mermaid for the takeout.
-Alf
Announcements: Margo organizing a meal prep and serving at Ronald McDonald house and needs 8 more guys to help. See F3 Nation site and sign up.
In the mind of YHC, his Weinke was fit for a Super Bowl 51 practice that even the legendary Bill Belichick would be proud of. However, as his headlights hit the gathering PAX in the gloom, Ice9’s silhouette ominously appeared. That’s when YHC started thinking he needed to add some tougher drills to ensure Ice breaks a sweat. The music started and we were off for a warmup lap (and a sneak attack by Dirty Bird trying to injure a Patriot already) and then a Belichickian dull disclaimer.
WARMUP
THE THANG
LINEmen are vital for TB12 to bring home #onemore so that was our focus. Quick mosey to the front circle parking lot to use the lines.
Opening Drive:
1st Half drives:
Half Time (Partner up):
2nd Half drives:
2 minute drill:
Mosey back for COT with 51 SSStrops and DONE
MOLESKINE
It is truly inspiring to see how much effort the PAX give . . . To bash the Patriots. Lots of chatter today. And surprisingly enough, NONE of it was about the music. Always great to have Ice9 post . . . To humble Hollywood a bit (even though Hollywood still lapped YHC). If Dirty Bird’s prep was any indication, the Falcons are going to play hard next week. Unlike his Steelers, Shop Dog’s effort is impressive. And speaking of Championship game runner-ups, Transporter PACKED a punch today with the American Hammers. Thanks (I think) to Rockwell for being right next to me in almost every exercise lately pushing hard. YHC usually likes to bust Turtle’s balls, but he gutted through despite a knee/snip injury. Posse is half the man he used to be but twice the speed, what gives? Frack must have been inspired to finish towards the front so he could bash the Patriots during each Mary. McFly is in “Back to the Past” form; would be even faster if he shaved the kitten on his face. How do Goodfella’s legs allow him to be out front during the lunge walk? Das Boot’s mind is always at work thinking of his next Q with additional “partner work.” Leave it to the Jersey boys, Troylette and Recalculating, for calling in one of their “friends” to pull into the parking lot during bear crawls so they get an “automatic first down.”
There is no doubt this PAX is getting stronger and faster. Tough to keep up but appreciate the push. #leadingfromthemiddle
Announcements:
F3 Sanctuary SERVICE OPPORTUNITY: Great chance for PAX to “be the hands and feet” for an amazing yet struggling Monroe Grandmother. In her rundown house, Debbie has 4 kids, 3 of which are young grandchildren, as well as a young boy who lost his parents recently. Transporter has visited the house and succinctly explained how dangerous and unhealthy the living conditions are for her and the kids (floor sinking, kerosene heaters) WHAT ARE THE NEXT STEPS? Looking for the 3 M’s and the big P: Manpower, Materials, Money, and Prayer. Transporter will be sending out specifics on materials needed but if you are led, please contact him to donate your time and money.
Goodfella – Thanks for taking us out
Well, YHC over-promised and under-delivered… a behavior he would never condone… yet clearly demonstrated! I promised a pre-blast for the Mountain Goat workout… and failed to deliver. Boooooooo!!!
So not to slack on the work, here are both!
Pre-Blast
Join us tomorrow for a fun-filled F3 Mountain Goat! Pre-warm-up at 0500, main event at 0515. All running levels are welcome!
We will be doing the following:
See you in the morning!!
Back-Blast
9 Goats ventured into the chilly but bearable January morning for another installment of F3 Mountatin Goat at South Charlotte Middle School. Having disclaimed, we proceeded to do what was laid out in the pre-blast (see above!!).
We finished with 5-6 miles depending on pace. Excellent work out there by everyone!
And yes, it sucked!
Great to have JRR Tolkien join us. He is mending a calf strain, so you are more than welcome to come out, add your fellowship and enjoy running with some mates vs. on your own!!
Great to have Goonie join us! He has been out at least 1 time I can remember… probably more… so definitely not a site-FNG! Goonie has a Pavlovian response when he is at SCMS… he is compelled/conditioned to do burpees or merkins or CDD’s… SOMETHING to work the upper body. But it’s ok, brother! That’s what we have Base Camp, Fast Twitch and Death Valley for!! You can use Friday mornings to detox from upper body fatigue… we don’t judge!!
Benny also returned after a bit of a hiatius. Great to have you back, and congrats on the job front!!
Insomniac, Nomad, Lois, Tweetsie and Kilowatt… ’nuff said… you guys rule the Goat!!
Yasso 800’s have been used to “predict” marathon finishes. While debated by some, the theory was/is that if you do 10 repetitions… and as example you do 800m in 4:00, then the recovery 400m in 4:00… this would “predict” a 4:00 Hour marathon finish. As I said, there is some debate on the accuracy of that, and many parameters can affect the actual times… but might give you an idea!
Announcements:
1. If interested in BRR, talk to Slim Fast
2. F3 Dads at the Charlotte Checkers on 2/25… see website/weekly email for sign-ups. JRR Tolkien needs you to sign-up in the next 2 weeks to finalize numbers.
3. Some crazy thing Goonie mentioned about a Savage Run. http://f3nation.com/2017/01/27/preblast-a-savage-departure-into-the-unknown-aka-spring-mud-run/
JRR Tolkien took us out with a prayer.
Not really. I debated to make everyone carry around brick pavers for the first workout as site Q but decided against it when I explained it to my wife and she just gave me that look. Some good advice I got from Horsehead once, don’t try to do too much, keep the group together and keep it simple. We did all of that….and added 100 burpees in McGee’s mother’s honor.
What had happened….
Jog down to lower lot for warmups – SSH, LSS, Merkin
7s on the hill – Burpees on the bottom, hand release merkins on at the top (21 burpees down)
Run to new field (Horse Dog field in honor or our retired site Q’s) – Partner up
3 burpees to start
39 Burpees down
Run over to parking lot where 8 cones were put down. Follow the lot down to the church and at each cone do 5 burpees.
79 burpees down
Go over to new oval staircase
Run over to parking lot
Over to curb – sprint to one side, do 4 burpees, back to do 5, and back to do 5 more
93 burpees down
Suicide Indian run around median – this just flat out didn’t work so let’s forget this ever happened….mmmkay?
Circle up – V-ups, LBCs, Crab toe touches, Freddy Mercury. 5 burpees for good measure aaand we’re done.
98 burpees total?
Moleskine
Somehow I only counted 98 burpees in my head but Rhapsody and Bulldog were both keeping track for me and I know we got it. Regardless do 2 burpees tonight so you can live with yourself.
Puddin Pop, Witch Doctor and Squid were hauling on the 5 burpee sidewinder…several guys said they were only doing merkins at each cone….that’s okay.
Brown and Bananas carried most of the chatter throughout the workout. I could sense some revolt with a new site Q at the beginning and tried to shut them down with 7s but it didn’t quite work. There was some talk on how I took the “Fun out of Fridays” but I’ve seen much harder days at Kevlar. The fun is just beginning…
Squid was doing double duty on the 7s, hitting up burpees on both ends. He certainly made it to 100.
It was nice to see Turkey Leg outside of the Cage. He was pumping max iron at the Siskey on Thursday morning. F3 guys hate getting caught amongst the soccer moms and Zumba classes but there is an agreement that we never talk of it again…except online.
Tolkien and Joker were lifting too.
Lex Luthor lost the 30lb backpack. He’s getting soft on us. He did remind me that 5×8 is 40, not 45 so his mind is still there.
The suicide Indian Run was too far of a loop…it worked at another site with a smaller cirlce. I heard the group kept the pace up so that we couldn’t catch up. Low blow guys. Crash and burn on that one.
Rhapsody (whom many of you call my better half) was back from an appendectomy…still the fastest one there. Check the App State records for decathaletes and you’ll find his name there, then you can feel better the next time he smokes you in a foot race. He is a different breed. In the past year he’s lost 1/2 a lung and his appendix. He’s at least 1.3lbs lighter because of it so he’s only getting faster.
No announcements – thanks to Harley for taking us out.
It’s an honor to lead this site with Fault Line. So grateful for F3 and for each of you guys.