If you read the preblast you were prepared and if you didn’t then shame on you.
We started with the outline of the plan for the month. A strong encouragement was given to put on a reflective vest and head lamp all month since we will running on the roads. Some obliged but most did not. A strong disclaimer was given since there were so many delinquents. Side note, almost all of us have a reflective vest and head lamp so please put it on.
We headed over to N. Community House via Ballantyne Hotel. Dodge a few cars since we did not get the pedestrian light, we did press it. Do the standard twinkle toes, butt kickers, high knees and Frankensteins to warm up.
Instructions were given again that we are running 1200m down N. Community House to almost the corner of Elm and N. Community House at your 10k pace. The goal was to do four total and leave by 6:05 to get home. I would say that this was accomplished by all on the first part and there were a few that took a wrong turn coming home that were late.
Great effort by the whole group. We had perfect weather considering how hot it has been. Valderama and Gold Digger were leading the charge with Citgo on their heels. Not sure if that was their 10k pace because it would crush their stated finish time goal. Everyone else followed in line and pushed it hard.
Great to see Frehley’s out to Swift again. The Crane Relay has inspired him to become a runner.
The plan for next week is one mile race pace at your 10k pace. Running up and down Ballantyne Corporate Pl. This will be the site of some of the actual 10k race so it will be good practice. Citgo is leading next week since I will be away on vacation. I will do the work out though at the beach.
Here are everyone’s goals for the race. Vodoo 48:00, Atlas 48:00, Benny 48:00, Udder 48:00, Taco Stand 50:00, Madame 52:00, Frehley’s 52:00, Jello 53:00, Cobbler 61:20, Cheddar 45:00, Madison 45:00, Gypsy 45:03, Flipper 46:00, Das Boot 46:00, Rock Thrill 46:30, Gumbo 42:00, Bunker 42:00, Woodson 41:00, Polly 39:39, Hairball 39:39, Tua 39:59, Brat 38:59, Citgo 37:49, Frasier 37:00, Gold Digger 37:00, Valderama 36:59
There is plenty of opportunity to run together over the next three weeks depending on your pace. It is easier to run as a group than try to do it on your own.
If I missed anyone let me know your time so I can put it down.
SUMMARY
THANG
MOLESKINE
Well, you know it’s bad when you have to switch Q dates with Benny, that’s a 25 minute conversation for a 10 second ask. Threw out my back a few weeks ago, and have had some trouble getting limber enough to un-fartsack. Mr. Brady also threw out his back, but he’s turning 60, and he’s been used to letdown for some time #libido. Would have liked a more creative workout, but concerns over keeping up with the PAX were real. So we did some hill training, to totally hurt whoever ran Horsey yesterday, and to help all zero people training for BRR get some elevation work in… YHC had 860ft elevation over 11 laps. Hey, we could have ran around the track like a bunch of drunks at Swift over and over…. oh wait, that’s the beer mile Friday.
So we ran a hill AMRAP in Berkeley and tried not get lost, as Purple-Fletch mentioned always happens. Maybe it’s because home-boy took off with Astro for a little bonding detour before hitting the main event.
Rosie lapped me at least twice, before he got bored and showed off his Goodwill shorts and 6 goatee hairs to the neighbors. He still crushed all of us, and so this segment, Derry Hill Place, shall be known as “The Rosie OD” from now on. Why? just wanted a honorable name with the word Rosie in it for the champ… nevermind that it’s short, wide, nothing pretty to look at, makes you want to throw up, and to get there you need to go down on Alexa.
Gummy probably didn’t register any Strava segments this morning for stopping at the manhole cover each time. Hope that teaches you a lesson for not running 2.6feet further.
Oh, and paintball is cancelled #shocker . It will be rescheduled later on, so it can be cancelled once again due to lack of interest. Want to not sign-up again? Talk to Poptart.
So, if we ever do this again. you can try to beat the # of repeats you got today… or not. The record stands at 14 I think? Whatever Rosie did and what Alf didn’t. Tolkien Out.
YHC would say thanks for allowing me to lead, but that would be untrue. No-one else wanted the Q and Purell was freezing breast milk at home. Tolkien out.
TAP
#WHOPUSHESWHO ~ Tolkien
25-ish men were greeted with an awesome 65 degree morning to get the week started. YHC was coming off of a really impressive single-post week, so I really felt like I needed to kick it in right away and remind myself why it matters to keep getting up early and trekking out to the gloom to get beat down with you guys. I was greeted by a good sized crowd that kept growing right up until we started. 5:28 – good time for a quick DiCCs….and we’re off!
Warm-up:
The Thang:
Mole Skin:
Keeping my breath while counting this morning was a real struggle. Going in I really wanted to do as much in cadence as we could…but that was harder than I gave it credit for..bad idea. Speaking of bad ideas, I don’t think the Burpee mile to kick-start the week was everyone’s favorite…but I did see everyone busting their asses regardless. DW was right near the front of the pack, even with the 20lb vest, but even his drive was not match for youth, with a couple of the youngest PAX of the day way out in front.
This was by far the largest group I’ve had the opportunity to lead to date, and I hope I didn’t let the group down. From the look of Dancing Bear’s translucent shirt after the work out…I don’t think that was the case. Thanks for busting tail with me this morning guys.
Announcements:
Bottle cap took up out.
Pull up to the AO and many eager 13 PAX waiting on the plan of the day. A few wondering if there would be slosh tubes or sand pipes…not today. The plan was simple (sort of) and based on a workout that Thin Mint Q’d months ago. It killed me then, so with a few modifications, lets move.
The Thang
Head to the start line which is the backside of the 1st building. The first round we will stick together and then release the Dogs (Fraiser / Thin Mint) and the rest will try to keep up.
Stop at each of the outdoor pavilions 4 total and short runs in-between
Dips x25
Incline/ Decline merkins (alternate at each stop) x10
Jump ups / Step ups as the wall got taller x15
Run to the Deck – 10 burpees prior to entering
Run to the bottom floor
LBC’s x25
Run the stairs to the top deck
LBC’s x25
Backward’s run to the end
Bear crawl to the end
Backwards to the end
LBC’s x25 before you go down the stairs
LBC’s 25 at the bottom
Run out of the deck to the access road
At the access road, there are 4 pedestrian walkways and 2 speed bumps
Alternating merkins at each (standard, wide and diamond) x10
***REPTO*** until 06:15 back at launch
Thank you Fire Hazard for taking us out
Ye Old Mole Skinny
Do what you can with what you have
Teddy Roosevelt
Do what you can with what you have, unless you’re in the bathtub
Bill Watterson
I hate you.
Benny
Is this a running workout?
Gypsy
I read every backblast and I am even more confused about this site.
Maybe
I have no idea why I am here.
Prohibition
No.
Hairball (after the Q mentioned some optional exercises between the intervals)
I didn’t get to bed until 7:30PM, last night. This should be a 45min workout.
Chelms aka George Burns
9 went against their better judgement and posted at the season-opener of HorseyMcHorseArse, the workout that can only be underperformed by its name.
THANG:
Run to the lighted flagpost, give instructions (so Hairball doesn’t have to wait on the rest of us), and then take the long loop as a warmup.
After that, 3 out and back loops from the flag – repeato till 6:10. 15 merkins/15LBCs after each loop (optional)
Run back
4.5-7.5 miles of badness, depending on speed and hand cleanliness.
SKIN:
I suppose the BRR may be headed the way of the Mud Run. Anyways, I still think that a weekly dose of horrible hills does the body good so we’ll keep Horsey going for another season and see what happens.
Missing a lot of the regulars from years past today. Perhaps the perfect 65deg conditions were too inviting. Don’t worry, 90% humidity will be upon us soon and this thing will get even better.
Hairball was pawing his foot during instructions and took off like the 3rd monkey in line for the ark as soon as we lifted the gate. He said something about “Adam” holding him back and not letting him run without a shirt. “Smothered” That was all I got before he faded away. Strava maps do show a strange entrance into the wooded area, so perhaps he was abducted by aliens and this was not the real Hairball talking.
Maybe seemed confused about a few things, which is not surprising given his confession of reading every single McHorse backblast for the past 3 years. We tried to get Chester to peek for him, but there were no confirmed sightings. We did smell a wisp of Pall Mall aroma and saw some lights turn on, so there is hope. Keep hope alive.
Benny seemed to be enjoying himself and took option C between the intervals, which was to roll around on the pavement and talk to the flagpole. I think they forged a friendship, but I’m not sure how deep it goes.
During the trip up to the Top O’ the Mount, my HR monitor turned purple and started flashing wildly something about Zone 5. I think that means that I reached a new fitness level and can enter some warp zones now. I’m hitting the pipes and going 1-2 to 4-2 to 8-1 next time.
My post-workout tweet was “liked” by somebody in Chester, England. With Chelms at the workout and Trump allegedly at Buckingham Palace today I’m thinking that there is some sort of connection here that may involve the Mona Lisa and the Resolute Desks (although I heard the 2nd one wasn’t in the palace anymore). Still digging here.
Hairball on Q next week. Gonna be easy.
Until next time – Horsehead
P.S. If you want to run a 5K race on any day of the week this summer, Gypsy can hook you up.
Following up on the hills of Bratwurst and Citgo is hard. They have done a great job laying down the structure to build towards a timed event. This month will be no different in that it will culminate with a timed event that will take place on the last Tuesday of the month, June 25th.
This month we are going to be training for a 10K. There are a couple of events around the corner and a 10k is a good measure for fitness and durability. It is also not too long that we cannot complete one in under an hour after we have trained for the month.
We will be running the course through the Cooperate Park so that is where we will spend the majority of time training. This will allow for us to encourage one another along the route.
It is important that we test ourselves from time to time and not become complacent. Many of us have been doing F3 for many years and it is nature to become complacent. Swift is one place, thanks to Brat, we can push ourselves to find our limits. Expect to work hard and to be in pain. That lets you know you are finding the limit on that day. We routinely get over 20 out to Swift now so I expect no one to not show up for the race on June 25th unless you are out of town.
Calculate your 10k pace here. Basically take a minute off of your One mile race pace that we did back in April. This is your goal.
https://runsmartproject.com/calculator/?utm_source=VDOT%20website%20link&utm_medium=website&utm_content=VDOTO2%20Homepage&utm_campaign=VDOT%20website
The structure will be the same that you have come to expect. We will roll out at 5:15 to do a warm up mileish and then some drills to get the muscles primed.
First week, 6/4 we will head over to N. Community House rd to do 1200m at 10k pace. Rest two minutes and then get back after it. You should be able to get at least four in. Head back at 6:05 to get in on time. We will all take the Ballantyne Resort route to get there. Optional route on the way home depending on your time.
Second week, 6/11 we will do one mile repeats at 10k pace. We will run those along Ballantyne Cooperate Pl going from the Premier deck area to the corner of Ballantyne Cooperate Pl and Harney Dr just past the Bulls. Rest three minutes in between. Try to get four in.
Third week, 6/18 we will do Yasso 800 at 10k pace with the hope of squeezing in 8-10 depending on our time at the Bull Ring. 400m recovery.
Fourth week, 6/25 Race Week. Start a little earlier to get our warm up and stretching in. Start at 5:00 for 5:15 race start.
We will start off tomorrow taking down everyone’s 10k goal so think about it for the next twenty hours or so.
Whether you have a hang-nail or are recovering from major surgery, M*A*S*H is here for you! This is an IR structured workout for dudes who want to bath in some good ole 2nd F while stretching the legs. The satisfaction you can get from waking up and starting your day in the gloom is back, even though your entire body may not be! See you tomorrow at 5:30 at South Charlotte Middle School (Base Camp AO)! Aye!
Hopper
24 men won the fight with their pillow and joined me on what ended up being a brisk 60 degree morning at Nesbit Park. Rubbermaid approached me about Q’ing earlier in the week and I happily obliged. I love commitment. The Friday night alcohol one hour later start time seems to bring out the pax in better moods and also allows the early workers a chance to join.
After being put through a Memorial Day beat down by Popeye, in which he used the fields for a sand bag pull, I decided that perhaps I would go grass and field heavy as oppose to the normal paved areas. The more I thought about what to do this week, the more I though about previous beat downs and one in particular stuck out in my mind. It was my second every Commitment lead by Doc McStuffins. It was after this workout that I decided I better start checking to see who is on Q so I can skip mentally prepare for the tougher ones. While today in no way did justice to the beat down that Doc typically brings, I hope it left some of you breathless and begging for it to end.
WARM UP
Short mosey up to the elementary school parking lot. Circle up and Al Gore while waiting on the 6. Deadwood came in hot on two wheels nearly taking out Jingles and joined us. For a moment I thought Jingles hopped out of the truck with DW, but alas, Jingles was on time today. (I guess my ploy to sneak into his house and set all his clocks ahead 5 minutes is paying off – by the way, whats up with that sex swing in your bedroom Jingles?).
20 T Merkins
15 (maybe 20?) 3-6-9’s
10 Potato Pickers (perhaps I should have added in a calf stretch as well – more on that later).
I intentionally planned for no SSH’s or Imperial Walkers just for Hollywood – but he was a no show.
THE THANG
Carolina Dry Docks and Crawl Bear up a hill. 1-10 count on the dry docks and 2-20 count on the Crawl Bear. Informed the pax to continue until the following had been completed – all pax reach 10 dry docks, and at least one pax mad it to the chain. Thank you to Deadwood and Wolverine for pushing hard to the chain to allow us to stop that awful exercise.
Mosey back to the fork of the park and school and partner up. Partner 1 reverse lunges while Partner 2 runs to a mailbox. Partner 2 then starts reverse lunges while Partner 1 leap frogs past him to second mail box. Continue on until the end of the road. If I do this again, I may have to increase the number of mailboxes as the run wasn’t as long as I had intended (Briarcrest Mailboxes are a little further spaced – shots fired). I look back shortly after reaching the mailbox to see Wild Thing hobbling and Wolverine and Mad Dog checking on him. Initial report was a tore calf, but I am happy to report that Wild Think has since checked in and the ER Doc only think’s its a strain. Otho visit on Monday to confirm.
Once you reach the end of the road, Mary with big boy step ups near the bridge (very high car barrier). Once 6 is in, everyone do 10 more.
Mosey to hill near Mill Bridge playground. This is the first of the Doc recycled exercises. 10 Derkins at bottom of hill, run/walk backwards up the hill, 10 squats at the top. Repeat for 5 total sets. It was at Doc’s workout that I realized walking backwards up a hill is harder than forwards….who knew. It burns the quads.
Mosey down train stopping at trail barriers for squats while 6 gets there. Then mosey again to the first field on the right.
Another Doc recycled exercise. 100 yard field – 10 merkins every 10 yards with a bear crawl in between. 1 problem – we were on a soccer field…..(what a horrible sport Dancing Bear). So I decided 5 bear crawls would be about 10 yards (I was wrong as we finished near mid field). These suck as bad as the sound. I hate doing them, and I think most of the pax would agree that they hated them as well. Its a lot of push ups. Some would argue too many push ups….and they would probably be right.
Mosey to another field for Star Fish work. 5 Squat hops in the center. 15 berishnicoffs in two of the corners (right leg in one, left leg in the other). 30 monkey humpers (complete with sound effects from bread bowl). And finally 30 20 Knee Maktar Jai’s Hydro Jacks (Thanks to Posse for the lexicon correction). As you can see, I modified the count of the Hydro jacks after seeing how long it was taking to do them. Several pax finished early and Married (not my thing, but what ever floats their boat).
Mosey back to the other soccer field for 4 quarters. 2 minutes to sprint the width (short) of the field and back a total of 4 times. For those really good at math, that gives you 30 seconds to run across and back. Hopefully you do it faster than 30 seconds to allow for a quick rest before going again. Deadwood was gracious enough to be our coxswain timer. After the 4th quarter, I decided we needed over time so we did it a 5th time.
We were running ahead of schedule and I was breathing hard so I decided we needed a quick ab workout. Circle up at cul de sac for Jack Webb count of Heels to heaven and LBC’s. I decided to start the count and send it to my left. A couple pax struggled with the counting but Deadwood was there to complain, yell, offer corrective assistance to the pax.
Watch check -3 minutes. Partner Pushes up the hill. Time – Circle Up and Count Off.
MOLESKIN
Thanks to those that joined today. Past workouts at Commitment tend to over use the paved spots. It was nice to get out in the grass today. I attempted to warn pax twice yesterday with subtle hints that we would be doing a lot in the grass. Moneyball apparently got slightly offended quickly snapping back at my Homer Gif. It was nice to get one last jab in before he rides off into the sunset. (If my Wolfpack weren’t currently losing to Cambell I would rag him about Tennessee losing to Liberty – but after both teams starting hot…we both appear to be in a downward spiral at the worst possible time). Countdown to Dana (Cambel grad) giving me hell on GroupMe….3….2…..1…..
Blades of Glory pushed hard at the end with the partner push. I love that exercise as it gets your heart rate going fast really quick.
Glad to hear Wild Thing’s injury is only a sprain and not a tear. He will still likely be out several weeks and as many here know from calf injuries of your own, its a tough thing to heal completely from. Hoping for a speedy recovery for him.
Keep Damascus and his family in your thoughts and prayers. His Father in Law was given a grim diagnosis of Stage 4 Pancreatic and liver cancer.
Bread Bowl awkwardly making sex sounds while doing monkey humpers might have been the greatest think I’ve heard so far today. I’m not sure who was more upset/offended – Transporter or Dough Boy. I love having bread bowl at workouts. He definitely adds some spice.
Carb Load becoming a regular. Slowly moving towards the front of the pack. He killed the push ups today.
Speaking of Merkins….we did 170 of them today…yikes. That’s too many. On top of 55 carolina dry docks. Sorry guys. Blame Doc.
I called for Carolina Dry Docks and Heels To Heaven in a workout proving once again that you can’t trust a thing I say (Previously I stated I would never do both of those in the same workout since they have the name of my arch nemesis/rival in them). I should have thrown some dying cock roaches in there for Posse to enjoy my pain with me (I doubt many will get the reference so I will explain it….South Carolina’s football stadium is often referred to resembling a dying cock roach).
I wend undefeated in tic tac toe at coffeteria (2-0-1). See what your missing by going straight home?
ANNOUNCEMENTS
Apparently Deadwood is now our spokesperson. (Rubbermaid seemed to have concern that he was our face to the community). Nesbit will start locking their gates in the coming months. When that occurs, we will need to shift parking over to Kensington Elementary School. They don’t mind us using the park according to DW – not sure why they will start locking the gates though. In addition, the town advised DW that they will be looking to add some workout equipment to Nesbit. DW mentioned pull up bars. I’ve got my fingers crossed for some dip/supine bars as well. Also, DW stated that he has been working with the town to allow us access to the playground for Floater workouts.
Fix it For Christ is coming up in a couple weeks. Sign up using the link on the news channel and make sure to include that you are with F3. I am gone that weekend, but looking to team up with one (or more) of you earlier that week. Work starts Wednesday so maybe some of the group can get together for a Friday morning work day.
Christ Closet is donating clothes next weekend in Salisbury. They need help loading trucks Friday night. It sounds like they may shift the time up to 6:00 pm. Look for directions on the news channel or contact Shop Dawg, Legal Zoom, Ackbar, or Ice 9 (just to name a few).
Also, next Friday is Money Ball’s going away party. 7:00 to 9:00ish in downtown Waxhaw. More info to come as the date draws near. I highly encourage Money Ball T shirts, baseball cards, and Meme posters be included at the event. Deflated’s Photo Shop and Lawson’s print shop, please get to work.
| Name | Time | PB? |
| Retread | 7:33 | |
| Benny | 6:35 | PB |
| Insomniac | 7:30 | PB |
| Drano | 8:11 | |
| Lois | 7:24 | PB |
| Gullah | 9:15 | |
| Kilowatt (1-week later) | 10:24 | |
| Joker | 6:11 | |
| MRA | 7:55 | |
| Slim Fast | 5:53 |
Great job from everyone! Tweetsie and Strange Brew were in attendance, but didn’t run for time.
After the Timed Mile, we divided into two teams for a 200×6 relay. Very competitive! Strange Brew, Joker and Lois were SMOKIN’!!!
Announcements