Monthly Archive August 2017

Where is everyone??

I’m not sure what cosmic convergence created the dearth of PAX this morning, but Tweetsie and I managed to put together a good stretching workout for The Mouth and the 2 site FNGs.

Devo:

2 Timothy 4:2 (NASB)  preach the word; be ready in season and out of season; reprove, rebuke, exhort, with great patience and instruction.

Main Thang:

Cat/Cow warmup
Vinyasa/Sun salutations
Runner lunge series
Warrior sequence
Air chair sequence with bonus neck stretching
Windshield wiper to hip stretch to Dead Pigeon
Savasana

Announcements – None

Moleskin
Welcome to Jeter and Jockstrap. Site FNGs and relatively new to F3 in general. Thanks for posting with us today. Unfortunate that most of the regulars were no-shows. Madison and Lois submitted their leave requests, but the rest of you boys were just AWOL and will be on KP for the rest of the month.

Speaking of AWOL, where the bleep was Playoffs? Guy posts every week for months, then vanishes without a trace. Won’t reply to email or anything. If anyone reading this sees him, please let him know we miss him and would love to have him back, but if he ain’t doin’ it, at least let someone know so we can replace him on the schedule and not have to scramble to slap together a workout at the last minute.

And speaking of apologies, I owe a big one to Tweetsie, who tried to catch up with me last night. I was in way offline so missed the multi-media message flurry. He went ahead and cooked up an entire workout just to be sure the show would go on.

Music was the other side of the reference YHC made last week (Ravi Shankar is to the sitar what Warren Haynes is to the guitar). We heard Warren Haynes live from Bonnaroo. Hope it was suitably soothing and rocking.

 

Keep stretching, gentlemen.  Best way to keep getting stronger without injury.

-Swiss Miss

Get that Mileage Up!

6 weeks to go to the Blue Ridge Relay, and we have a renewed focus to being more specific to the types of efforts that the BRR will bring.  This week, 28 PAX made the decision that it was an increase in mileage over the hour of Swift that would help build our racing endurance.

The THANG:

Moleskin:

  • While the weather has been nice recently, this was the best TUESDAY morning in a while.  How to judge?  A lot less shirtless PAX than in past weeks.
  • At the 0500 warm-up, somehow DepthCharge and his 26yo legs got to the front.  He led the pack into a brisk 2nd F pace.  And since there was only a handful of PAX had YHC wondering if the PreBlast scared everyone off.  Although we knew that Bunker and Gumbo were already off and doing their own THANG, it did seem like a light crew.  However, we did figure out that the Big Truck trend in the SoB PAX caught Atlas – from Beach Cruiser to Full Size was very well played.
  • However, once back to the lot, it was apparent that the PAX had just used the extra time to sleep in.  28 of them rolled out at 0515 on a route of their choosing to the MetLife back porch.  Those that got their first did a little extra running around, but when YHC’s crew got there, it was quickly realized that we were behind schedule, so Cobains to the PAX that we trampled on with our toes in the air.
  • Once all the way around the MetLife complex back up to the light at N. Community House and Ballantyne Commons, we had some quick instructions and were off.  Again, the schedule thing, and we wanted to make sure to get the whole workout in.  What was hopefully not lost was the repeated warnings about cars.  Only one interval was to be out and back mid-interval, so hopefully everyone stayed on the sidewalk or bike lane as we ran off down Community House.
  • Wow, you can cover a lot of ground in 6 minutes.  Frasier and Citgo definitely heard their 1mile auto-lap alarms go off before the end of 6minutes, and ran out of road to detour in behind Torringdon.  Much better idea than trying to U-turn mid-interval.
  • Wow, 1 minute is a short rest.  While it was a rest that encouraged walking and using the time to cross over to the other side of the street avoiding traffic, it passed in an instant.  Only enough time to stare back into the darkness and know that you had to cover the same amount of ground that got you there.  Back up to the stoplight that hung way in the distance.
  • Wow, we covered a lot of ground.  Looking at Strava, PAX covered between 5.5 and 8.0 miles in the “normal” hour.  But it really wasn’t normal today with Madame Tussauds and Outback going out early and covering over 8, and Fire Hazard was mileage king at almost 9.  We’re not counting Bunker and Gumbo who we saw chasing each other over the same course, doing similar stuff, and just showed up at COT like they owned the place because they got in over 11.
  • Listening to StrangeBrew recall his bout with malaria and recovery made me think seriously about walking around in a mosquito net if I ever go overseas.  Great seeing him out again.
  • Several PAX such as Picasso and Tootie’s teams got in some mountain training this weekend.  Not sure if Hoot was caught up in that, or a Swift site FNG, but great having new faces out there.
  • Fallout is busy on the bike and in the water these days, so privileged to have him out on the streets.
  • Note, if you’re chasing Haggis in the BRR, forget about trying to pass him.  No matter the speed, he’s going to pick it up a little to stay ahead of you for as long as he can.
  • Writing this throughout the day when I had a break at work, my legs were stiff and hurting most times when I got up to walk around.  That probably means it was a good workout.  Hopefully, it went as well for you.  Seems it did for Cheddar – instead of remembering Threshold pace as “comfortably hard”, he could only recall that he was “comfortably numb”.

Announcements:

 

Pre-blast: Centurion/Brave Convergence

The powers that be thought a convergence of two of SClt’s most respected and prodigious AO’s would yield a mighty birth of sculpted and high impact specimens.

Prepare to join the pax of Centurion and The Brave for an hour of TBQ and of course mumblechatter of epic proportions.

Where: CLT Catholic HS (regular parking lot)

When: 8/4/17 5:15 – 6:15

Who: Margo, Udder, Thin Mint, Firehazard will be your Qs

Why: Cause why not. Bring your big boy shorts and a towel. There will be sweat and pain. Maybe some laughs.

 

You have been warned

Pre-blast Donut Run- Reverse NoDo Route

Bushwood is Down Range and apparently desperate for a Q so YHC has the lead this week.  We’ll head to the North again, this time the Reverse Route. Here is the Map

  • Right on Colony
  • Right on Carmel
  • Right on Sharon View
  • Right on Old Providence
  • Right on Lancer
  • Left on Providence Lane West
  • Right on Rea

Recommended start times:

0510: Slower than 8:45 pace or Clydesdales (YHC)
0515: 830-8:45 pace
0520: 8:00-8:15 pace
0525: 7:30-7:45 pace
0530: 7:00-7:15 pace

See you for some donuts!

 

 

 

 

0.0 comes to Foxhole

YHC pulled into Elon Park Elementary Monday morning right after High Tide, shortly after driving by 3 pre-runners who had no respect for YHC’s weinke. Was it a wise move or a critical error in judgment? Read on and decide for yourself.

We ended up with 9 pax, including Cobbler, who was making his second post after being an FNG at Blackhawk over the weekend. After a thorough disclaimer blaming Argonaut for any potential injuries as site Q (not really, MT), we formed some sort of weird shape that wasn’t quite a circle or an oval in the middle section of the parking lot.

Warm-up:

SSH x 20 IC

Partner up by bell size. P1 carries the bells around the parking lot. P2 performs 7 merkins and gives chase. Circle all the way around the outer lots and back to the middle lot. The pax appeared sufficiently warm.

The Thang:

Although YHC tried to come up with something new and exciting for his first Q as a 42 year old, the well was dry. As a result, the body of this comes from a workout I’ve led a few times at Meathead. If High Tide minded, he didn’t say anything (thanks, HT).

We warmed up with 100 swings and 20 shoulder presses:

  • 10 swings, 1 press per side
  • 15 swings, 2 presses per side
  • 25 swings, 3 presses per side
  • 50 swings, 4 presses per side

Next was a series of circuits of :30 on/:30 off of the following exercises:

  • Alternating swings
  • Military press L
  • Military press R
  • Row L
  • Row R
  • Snatch L
  • Snatch R
  • Russian Twist
  • Goblet squat

Repeato

After completing the second round, the partners each grabbed a bell and mosied to the playground. P1 cleaned both bells and performed see-saw presses (alternating shoulder presses) while P2 performed 7 pull-ups. Flapjack until each partner has completed 3 rounds. 3*2*7 = 42.

Mosey back to the middle lot for some Mary:

  • Flutter press x 15 IC (Wild Turkey)
  • Plank jacks x forever IC (Argonaut)
  • Heels to Heaven  x 15 IC(Nard Dog)
  • Slow Freddy Mercury x 10 IC (High Tide)
  • Box cutters x infinity IC (Fire Marshall Bill)

Done. Thanks to Wild Turkey for taking us out in COT.

Announcements:

  1. F3 has launched the Give 2 Give initiative to raise money to support F3’s fall expansion efforts. Read about it here.
  2. By now, you have definitely heard of Speed for Need. If not, you don’t know JRR Tolkien or you are a hermit that lives in a house without an internet connection. Read about it here.
  3. The first Speed for Need race in SOBland will be the Isabella Santos 5K on September 30. If you can, please run. If not, please make a donation or come out and support the SFN racers and your F3 brothers. Read about it and register here.
  4. The SFN chariots will also be at the Greekfest 5K on August 26. You can join the F3 Nation team and run with the chariot here.
  5. The Blue Ridge Relay is next month (September 8-9). If you don’t want to run, please consider driving a van. You get all of the best parts of the BRR (fellowship, public admiration, lack of sleep, spending 24+ hours in a smelly van, etc.) without having to run. Talk about a win-win situation. If you’re available that weekend, please reach out to Cheddar, who is organizing the BRR for South Charlotte.

Moleskine:

  • Thanks to the pax for posting this morning. It’s always tough to get up on a Monday morning and start the week off right, but the Foxhole is a great place to do it. This week was a little light on the running, but there’s usually plenty of that. The site is in great hands with two young beasts running it, Argonaut and Fire Marshall Bill. If you haven’t been in a while, you’re missing out.
  • Great work today by Cobbler. He had some experience with bells, but was learning on the job for a lot of it. Thanks to Loogie for taking some time to work with him and for providing a smaller bell for some of the overhead work.
  • YHC built this workout based on an article from StrongFirst. The goal is to focus on 7 basic human movements (push, pull, hinge, squat, loaded carry, rotation, counter-rotation). If you want to read the article, you can find it here.
  • Please sound off below with any additional comments.

Lost Shoes, Lost Benny, Pop Tart had to poo.

19 ish pax came for a very mild temperature run through a quasi new area of Raintree.

Here is what was accomplished.

Run down 51 into Raintree Ln.

15 IW CAD

Circuit running down Willow Point drive – back out down Smokerise and back to Willow point – do until 6:05 and then run through Raintree back to the launch.

10 Merkins – CAD

The skin of mole – Naked of course

I had the q on my calendar and keep thinking and pushing off what I was going to do mainly because as Hannibal put it “my mind got the best of me” and both IT bands were killing me so I wanted to come up with something that would be for all endurance levels and also so I wouldn’t have to keep up with TL, Orange whip, Alf, VP, Margo, Double E,….etc…you get the idea.

Haze was questioning my q from the very start and I feel like he was ready to lead when I didn’t show up. Hopper kept him company when they passed me and made me feel good.  Van Pelt was crushing it as usually and making me feel like less of a man.  Retread continues to get faster and faster everytime we run together.  Good push.  Runstopper had the tights on today, just going to leave that right there.  Horsehead was out today making it happen, he is back from his slip’n’slide injury (praying for you), Ironsides was pushing it hard up the hills, strong work brother.  Utah was not giving up as well.

One Eye fortunately kept me company with his healed up broken toe. Glad to have you back out.  Benny wherever you are we miss you.  Glad that Retread reached out.  I blame Haze for that one.

Now for Pop Tart – He showed up with no shoes on and had to run home to get them. There was a ton of comments of how we all would have just stayed home.  PT wasn’t having any of that so he came back out and I told him where we would be.  We ran together on one lap and then all of the sudden he looks at me and says “do you think walmart is open 24 hours”, since I am a man of class I knew they were and he was off.  That was the last we saw of Pop Tart, he mumbled something about all you can eat at ribs at sonnys barbeque.

Announcements:

Speed for need – charlotte marathon relay – Trying to get a team from FT and Swift to join. Alf mentioned it so just send him emails as often as you can.

A Carbon Copy Anniversary Beat Down

July 31 marked 2 important dates – another trip around the sun and the 3 year anniversary for YHC.  I could think of  no better way to celebrate than to lead the strongest group of men in all of A51 in the Monday tradition that is The Matrix.

Word spread that it was a big date for me and the Matrix faithful came out in droves, 2 FNG and a few guys from Union County made the trip across the county line, so when 05:30 struck, there were 20 ready to get their week started in the best way possible.

The standard disclaimer was provided and an addendum was included that announced that the workout would be a blast from the past.  It went a little something like this:

Mosey along the sidewalk, past the track, thru the bus lot and back to the main school parking lot for COP

SSH X 25 IC

IW X 20 IC

LSS X 15 IC

Merkins X 10 IC

 

The Main Event

Mosey to playground & perform 10 Pull Ups, 20 Derkins & 30 Dips OYO

Mosey to rock pile.  Form teams of 3 & 2/3 grab a lifting rock

Mosey to lower lot with rocks for GRINDERS

P1 starts at one island, P2 starts at the other.  P3 runs from one station to the other and takes over called exercise for total # of reps.

Round 1

Station 1 = 150 Merkins / Station 2 = 150 CDD

Round 2

Station 1 = 150 Squats / Station 2 = 150 Lunges

Round 3

Station 1 = 200 O/H Press / Station 2 = 200 Curls

Round 4

Station 1 = 200 Calf Raises / Station 2 = 200 Monkey Humpers

Round 5

Station 1 = 200 LBC / Station 2 = 200 Flutter

Return rocks & mosey back to cars for 4 Minutes of Mary

Freddie Mercury X 15 IC

Heels to Heaven X 10 IC

10 Burpees OYO + 5 Burpees OYO

Time!

 

The Moleskin

Welcome Trey – No Doubt & Max – Bernie

Because of the F3’versary, I knew I wanted to repeat my very first workout.  Today’s weinke was easy to prep.  On paper, it seemed fairly simple and easy.  In reality, what Alf put us through 3 years ago and what we repeated verbatim today was a real smoker.  Today was a real test of your fitness and all passed with a big A+.

I announced to the group in COP that this was a repeat of my virgin post and a few people quickly noticed that I didn’t give proper credit to the Q that day (I think they wanted to know who to blame if it sucked).  Alf led the original workout and that immediately led to lots of mumble chatter because he’s known to provide solid beatdowns.  There was some confusion & wonder when we arrived at the rock pile and gathered our ‘lifting rocks’ and then ran to the lower lot.  Some need a new definition of ‘lifting rock’.  It was pointed out that some of the lifting rocks were more like pebbles and we heard some pretty lame excuses as to why they were picked.  Even with some rocks weighing 1/10 of the rock Squid picked, everyone got what they came for.  I’m sure the FNGs thought we were crazy when we started, but they hung in there and left with smiles on their faces.  My bet is they come back for more.

Now for the sentimental Moleskin…..  When I first posted on July 28, 2014, Alf led us through the beatdown listed above.  It was new, it was weird, but most of all, it was what I needed.  The guys that showed this AM may or may not have had an idea of the significance of the day to me, but they came for their own reasons.  That’s what keeps F3 alive – the higher purpose that each PAX is striving for.

Today was an important for me.  It marked 2 significant milestones in my life, but more importantly, it reinforced (for me personally) the credo of F3, Iron Sharpens Iron.  I am truly humbled at the challenges that my brothers overcame this AM to be part of my special day – some rescheduled prior commitments, some drove 25+ minutes, and some resisted the traditional Monday AM fartsack.  Make no mistake, each and every action made an impact on me.  As I mentioned, it’s hard for me to open up and be vulnerable, but it was laid on my heart today to try to explain the impact you guys have had in my life.  My family and I moved to Charlotte 3 years ago in late-June and I was introduced to F3 by Zip-A-Dee less than a month later.  I posted 2-3 times the first week and then became inconsistent.  Alf must have noticed my repeat absences and sent me an email encouraging me to come back.  You have no idea how much that meant, so don’t miss the opportunity to reach out to the guys who you haven’t seen in a while. They need to hear from you and need to be encouraged.  I am now a regular in both A51 and Union County because someone took the time to let me know I was missed.  I now post at every opportunity not because I need to bless you guys with my presence, but because I need to bless myself with your’s.

 

Merkins and More

23 pax showed up for the latest edition of Skunkworks, on what felt like a mid-fall morning. 1 FNG so full disclaimer given, then off we went:
Warm up lap around the track, circle back up in the parking lot
SSH x 20 IC
IW x 15 IC
10 good mornings OYO
10 swings followed by 10 Merkins
20 swings/20 Merkins
30 swings/30 Merkins
20 swings/20 Merkins
10 swings/10 Merkins

Partner up with like-sized bell, farmers carry Catch-Me-If-You-Can with idle partner doing 10 Merkins, down to the bottom of the parking lot.

Partner 1 does called exercise while Partner 2 runs across the parking lot up to the street and back, then do 10 hand-slap partner Merkins, then flapjack
Round 1: KB curls
Round 2: overhead press
Round 3: tricep extensions
Round 4: double swings
Round 5: double cleans
Round 6: double suitcase lunges

On your six for some Mary:
Flutter press x 15 IC
LBC x 15 IC

Back with partner, farmers carry Catch-Me-If-You-Can back the same way back to the parking lot.

Dolly x 15
Heels to heaven x 15
30 seconds left so finish up with 20 merkins OYO

DONE

MOLESKIN:
Always a great group at Skunkworks. Great seeing some old faces and meeting some new ones. Appreciate everyone letting me lead today. With all the merkins we did, I must have been channeling Busch since I was substi-Q for him. Sound off below with any mumble chatter I missed. I was too busy gasping for air to hear much. Thanks to Young Love for taking us out in prayer.