17 Pax gathered and galloped at this week’s edition of Mountain Goat. After a couple of warm-up laps around the SCMS parking lot with butt kickers and high knees thrown in for good measure, we set our sights on one of F3 SCLT’s most hallowed and revered landmarks – the Dunkin Donuts at Colony and Rea. Instructions were to run to Dunkin by way of 51 and Rea and back. If time permits, add a repeat or two on the Danger Zone.
It’s close enough to the BRR that an official Countdown can begin at Swift. At 0515 on Tuesday morning, we’ll start the countdown with 6 more workouts to go. Meet at the Vine at 0515 to light the fuse.
Training for the BRR has brought us a lot so far. We’ve worked a lot on Interval Pace to maximize our aerobic power (how much blood can we get to the running muscles and how much of the oxygen can we convert into every) – those have been everything from the 5/4/3/2/1/1/2/3, 800m Repeats, and 2/1/:30. We’ve worked on Repetition Pace to improve our speed and economy (how efficient is your effort & form at translating into speed) – those workouts are the Hill Repeats, 200m, 400m and occasional 600m. And Finally, we’ve worked on Threshold Pace to maximize our endurance for racing – those are the 5min/1min recovery, 10min/2min recovery, etc. And you also should have bookmarked (or downloaded) the running calculator to help you target these I, R, and T Paces from http://runsmartproject.com/calculator
I see us needing to work on a little of all 3 (I, R, and T) in the last 6 weeks before the BRR, so here’s a quick calendar. I’ll still be sending this in a PreBlast each week:
Timeline for 8/1:
9 men showed up to witness my VQ. We were all thrown off as we learned that the Pineville Fire Department had been condemned, and that we must find somewhere else to park. With Lieutenant Dan guiding the PAX all the way to the back of the park parking lot, we gathered in the darkness as our colleagues at Camp Gladiator began warming up.
After a quick but sufficient disclaimer, the moseying began with a quarter mile of extra mosey provided to us by the Pineville FD.
From there we moseyed another .5 mile where a choice was given of 5 Burpees or 10 Jump Squats. No one chose Burpees. After this, a final .5 mile was run where we met at the pond at the Belle Johnson Community Center. There was women’s group also using the park, and Lieutenant Dan was approached about the two groups joining forces in the future. He told them they needed to ask the “guy in the red bandanna.”
The PAX was advised to be cautious of goose poop and snakes and to reach in the pond to retrieve a rock for both running and lifting, where three rounds of 20 X Curls, 20 X Overhead press, and 20 x Tricep Extensions were completed with a sprint and 10 merkins in between.
Following this, the men partnered up and did a round of Catch Me If You Can around the .5 mile loop of the pond, with one carrying a rock while the other did 5 merkins before catching, if they could.
Upon completion we lined circled up for some mary before the daunting 1 mile+ “downhill” mosey back to the start.
I wanted to make sure we ran 3 miles for my VQ, as I hate running but am trying to improve on it. I’m grateful to all who came out for my first and hope to improve my time management skills for the future. Also notably, we ended without being taken out then re-circled to be taken out by YHQ, which I thought was sort of funny.
On a steamy Saturday morning following an evening down pour, a white Range Rover pulled into the parking lot which signaled Escobar was up to the running challenge YHC posted on Slack. Apparently Escobar does not troll Slack as much as the rest of us and he he questioned the Q’s commitment to a run heavy workout. That idea drew some chuckles from Mighty Mite, a look of disbelief from Arsenal, and despair from Twinkle Toes who has been missing out on all the fun lately. After a quick disclaimer, 7 PAX were off.
I broke from F3 tradition and skipped the COP and opted for a Bratwurst style warmup for the ensuing running. Just as we found a spot in between Bank of America and Best Buy to start some warm ups, here comes Fredo, a late arrival to the party, joining us for: toy soldier, hop the fence, and some quad stretches to warm up the legs.
Once done with the warm up, we began our adventure up Rae Rd towards Stone Crest Shopping Center. We took a quick detour into a little grassy area for a delayed COP: SSH x 10, IW x 10, Merkins x 10. Conveniently located next to the grassy area were some flimsy park benches which led to questioning by Bucky and Might Mite if they would hold. 2 Rounds of 15 dips, 15 derkins and 15 step ups (or squats).
From there instead of going back out to Rae, we took a quick detour towards my hood for our run. The rule: at every street corner stop and perform 25 toe tap crunches and another set of Mary waiting on the six. There were stops at Alexander Martin Ave., Eudora Ln, Alma Blount Blvd., Darcy Hopkins Drive, Treat Woods Dr., Beaver Brook Way, Bay Tree Way, Totterridge Rd, Parkchester, before stopping in my driveway to do a set of merkins.
YHC ignored requests for food, water, and use of the bathroom and we went over to Parks Farm Lane via the cut through to arrive at the neighborhood park for field of plank. Line up on the near side of the field, five lunge walks towards the far side of the field and perform the called plank. Regular plank, elbow plank ,Makhtar N’Diaye, right arm high, left arm high and that was enough.
Mosey to the parking lot for some squats and to watch Mighty Mite attempt to dunk a basketball, miss a jump shot and layup (he looked like a true NC State player) and back to running. Stops on Parks Farm Lane and Fieldgate Drive for some more mary were in order before we went back to Rae Rd. to head back towards Blakeney.
We paused at Bellegarde Drive, Southbrook Drive and Alexander Martin Dr. for more core work before we crossed over to run towards the playground at the shopping center.
Upon arriving at the playground the promise of pull ups and stretching was fulfilled. First, 10 pull ups and 15 dips. Then loosen up the hamstrings, hip flexors, IT band and calves with some broga moves (come to Gumby on Wednsday for the extended version) and back to the AO and the appearance of Paper Clip running out of the Chick-Fil-A to give his daddy a big hug.
Since I am not a runner I cannot tell you exactly how many miles we covered, my guess was about 3. But we did close to 400 ab exercises, so I know we should be feeling that tomorrow. It was fun to take the daVinci faithful of a tour thru my hood. We did not have any announcements, so YHC led the takeout and we were done. I am always grateful to have the opportunity to lead a great group of men.
20 Runners parted the mist at an alternate Swift site on Tuesday, July 25th. The goal was to repeat a workout performed twice so far over the last couple of months, but this time get some precision and predictability. Pretty sure all were successful, and we had no head on collisions on a crowded track for the morning.
Ten men showed up in the rain to experience Rock Zero ‘light’ with no weights, rocks, or medicine balls. Properly disclaimed, off we went and here is what happened:
Run to the front of the church and circle up for COP:
From there, run to the front parking lot. During the mosey, find a partner and share a fun fact about yourself. The Pax was a little confused by this, but it will come into play later on during the workout.
At the front parking lot, line up abreast. There were three flags planted at three different medians. At each flag perform the following:
Repeat a second time with the following:
Next, run to playground for three rounds of the following:
Mandatory water break….
Now that everyone is fully hydrated, grab some wall for people’s chair. Remember the fun fact??? While the group was holding the chair, each individual pax came before the group and performed the following:
Next, off the the finest fields in all of A51 for some four corners.
Mosey back to parking lot for 10 rounds of 30-yard sprints.
Return to start for 4 minutes of Mary: Rosalita, Russian Twist, Fredy Mercury x 2, Protractor, Merkins, Protractor.
Great veteran group this AM. YHC thought 24-hours of booty might keep the numbers low, but as it turned the numbers were perfect. A lot of chatter about the rain, and this being a “light” workout. However, Flipper will tell you that ‘light’ doesn’t mean easy. Many fun facts were leaned, some were a little disturbing. Hope everyone got their money’s worth. Thanks to McGee for taking us out.
Nemo, Marlin, McGee are starting a new Friday workout at Kohl’s. More details to follow.
A small but strong group of wily veterans gathered in the CDS high school middle school parking lot for their daily dose of fitness. Given the expert crew, and the fact that they all knew I’ve never been an expert in much, I gave what might generously be described as a woeful (at best) disclaimer and took off running. Risky move, I know, exposing myself and all the other F3 shareholders to so much potential liability. Oh wait, there are no shareholders? Ok, all the board members and me? Or, all the members? Or…? Ok, so no good answer to that one. Good thing no one tripped, got lost or fell on an ant bed.
Thanks to Curd’s ribbing, I proceeded to remedy the deficiency when we circled up for actual exercise by giving a thoroughly sound and complete disclaimer, finishing with the legally precise catch-all clause: “Remember, if anything happens out here, it’s your own [darn] fault!”
For those who care, here’s what we did:
COP: SSH, Merkins, Squats, 8-count body builders, LBCs, Mountain Climbers and maybe something else.
Using rocks we found in a ditch, we proceeded to the main parking lot for some running/lifting partner combos that went something like this:
Having returned the rocks, we proceeded to the high school middle school picnic tables for a little more partner work:
Circle up on the concrete slab for a quick session with Jack Webb.
COT (on the slab)
Cobains for no Imperial Walkers today. I personally hate it when the Q doesn’t include those. Feels like the workout is just a tad short-changed and I missed out on something. Not sure what benefit that exercise provides have, they look kinda stupid and most folks half-ass them while chatting with their buddies, but they’re still an F3 staple. But, I forgot them. Oh well. You’ll just have to bang ‘em out on your own if you missed them like I did.
“If anything happens out here, it’s your own [darn] fault.” I’ve been thinking about that statement a little more today, and I really think it rings true. For more than just any potential injury. You want to get faster? It’s on you. Stronger? You. Community? You. You have none of the above? Uh yeah, you. As we shared (ok, I pontificated a bit) in COT, F3 can be a very good thing, helping some of us get in a bit better shape, but more importantly providing a community of men actually getting to know and care about one another. Tough to find in this world. It should be easier to find elsewhere, but for so many it isn’t. Many if not most do find this community at F3 (when they show up semi-consistently, invest in others, etc. – again, it’s on you) and the remarkable thing is that when they find it at F3 they tend to take it with them back into their other work, family, churches and neighborhood.
Not sure if it’s Impromptu, the intrigue of an AMRAP challenge, the opportunity to wear Red on a Friday, or the strong EHing going on by the local PAX, but a lot of new PAX took to the best AMRAP course in the Cuthbertson school district. The nice weather surely wasn’t the draw as it was tough to even see the PAX through the thick air this morning. Cue the boombox (but no Amy Grant today).
Mosey to front of school. Disclaimer given. SSH x 20, Merkin x 10, MC x 20, Flutter x 20. Mosey to the back of the high school for the action.
AMRAP challenge. Consists of about a 1/2 mile lap with 7 exercise stations along the route. 30 minutes to complete as many laps as possible. Stations included:
After 30 mins, we gathered up the PAX and slogged back to COT
Impressive effort by the PAX with the humidity being HORRIBLE; every PAX got at least 3 laps in. Nice work. It was great to have 8 new PAX taking on the AMRAP course including 2 new FNGs. Welcome Chunky Soup (Campbell the 2.0) and Rooney (Brian the Principal). At least one PAX was not happy about how “easy” we went with Rooney’s nickname (not calling anybody out though Longhorn). Solid effort by Brexit, OutOfOrder, Hooch, Longhorn, Toast, and Bookworm on their first time on the course. Great job by Dasher leading the way; couldn’t quite catch the course record although he does have the “warmup lap” excuse. Kudos to Rockwell for being the only 4-time PAX participant. Here are the results:
|Gator Cub||3 laps||3.4|
Bookworm says a big THANKS for all who donated Scooby Doo DVDs to his son . . . Praise that he is doing better
Autism AMRAP: August 12th; Recalculating and Dasher have more details
Commitment: Saturday 0630 at Weddington High School. Popeye on Q
Flash: Monday 0530 at Cuthbertson Middle. Return of Ice9 as Q
24 Hours of Booty: Starts Friday evening downtown. Great event for families to come out and support as well as F3 workouts going on
Nine pax chose to start their Monday in the DMZ, without regard for the consequences. Here’s what happened:
Circle up where you are, SSH x15 IC
Mosey across Carmel
Speed bump #1 – Merkins x15 IC, Low Slow Squats x15 IC
Speed bump #2 – Merkins x15 IC, Low Slow Squats x15 IC
Fastish mosey across the CMS tarmac buzzing Mr. Gladiator
Stop at the coupon place and select a coupon. Pax questions: running or lifting with the coupons? (A: both)
Head to the track. Poor scouting, legit entrance gate is flooded. Step/jump carefully around.
Lap#1: Carry the coupon and stop for 10,15,20,25 coupon thrusters on the corners. Mary on the 6.
Lap#2: Drop it for 1,3,5,7 Megaburpees on the corners. Mary on the 6.
Lap#3: Pick ’em back up. Wide Arms touching chest to coupon. 10 on each corner. Mary on the 6.
Lap#4: Partner up and 5 Dumbocrats on each corner, alternating partner positions on each corner. Mary on the 6.
Hop the fence or look for some other way out, mosey back to the pile and re-deposit.
Fast mosey back across the tarmac and past Gladiator training.
Up the stairs and Elbow Plank by the CMS front wall.
15 Mike Tysons IC
Mosey to the base of Camilla. There are nine segments of road between here and the top driveway….
Lunge 1st segment, Sprint 2nd Segment, Bear Crawl 3rd Segment
Repeato all of the above 2x to get back close to home. Not so precise instructions resulted in the out-front pax heading back to the launch point, but we still had a sliver of time to use.
Elbow Plank top of CoC parking lot.
AYG bottom of lot.
Head back home, but stop for 10 Merkins OYO at each island. YHC intended each island on the left but someone suggested all the islands, so there you go.
Audible after ~60 Merkins, out of time, back to the launch for real this time.
Announcements – 24 Hours of Booty Race/Party etc.
I am pretty sure Kirk took us out, it was good in any case.
Always a pleasure to post and now lead in this hard-to-beat AO. Thanks to One Eye, and to Egypt for giving up the Q. (I suspect to rest for his #smokebootsmile performance on Tuesday. Nice job Egypt)
We got in something like 275 Merkin variations for those keeping count, plus a fair amount of leg work.
The DMZ used to be about covert operations, but lately it is quite the social scene. An exerciser and two German Shepherds on the tennis courts, the Romanesque trainees at CMS, and now a new group on the basketball court (peer-led? clipboard?). Plenty of room for all but it would be good to see a show of strength from the faithful.