I like trying out new sites throughout NC and SC. But there are a select few I always seem to come back too. The Maul is one of them. Great site and solid group of PAX…always. Guys who push it hard and give max effort. And today was just another one of those days. 22 strong.
I preblasted the night before, no #murderhorn. And I kept my word. I also intended no burpees too but Pop Tart screwed that all. Once he said “no burpees” it was mandatory to now include them. #blamepoptart
5:30 hit quick and off the 22 strong went for a short mosey.
10 SSH
5 Burpees
15 Squats
5 Burpees
20 IW
5 Burpees
Mosey to the fountain for some partner work.
Between partners
100 Merkins, 100 Step Ups and 100 Heels to Heaven. One partner runs around the buildings while other does the exercise…switch and repeat. Took most of 3+ rounds each to get through everything.
Mosey to back of Target
At every speed bump 5 Merkins and 5 Heels to Heaven. Increase by five at each speed bump. 6 total speedbumps = 105 total Merkins and 105 total Heels to Heaven.
Mosey to back of Movie Theater for Partner Work 2.0
Walk Sit while partner bear crawls up the hill and reverse bear crawls back down. Flap jack…each partner going up hill 2x. Some air presses and calf raises thrown in there for good measure.
Quick leg shake and rinse and repeat 2x more but with 5 burpees added to the top of the hill.
Mosey back to launch point:
30 LBC
1 minute of full sit ups on your own
Great job by all. Always a solid group both in ability, drive and numbers. I appreciate the opportunity to lead.
* As I mentioned at the end, remember your sphere of influence is always much larger than Charlotte. We all have contacts, business associates and friends living elsewhere who could truly benefit from F3 as we have. Take the time to share the word, the awesomeness of F3.
Please take the time and consider helping out JRRTolkien and Speed for Need. You can find info on Twitter and F3Nation.com (Link Below)
Also next Wednesday is bring an FNG to the Maul day. It’ll be a solid workout but a killer one for someone new. Great introduction to F3 at a great site!
Stay strong.
Introducing: @F3SPEEDFORNEED / HELPING Kids & GROWING F3Nation
Variety is the spice of life. -Anonymous, who was clearly not a runner
The Thang:
In an attempt to break out of the standard bootcamp running pace, we did some speed work with and without hills… Take a right onto Carmel and a right onto Mill Pond Rd/Mountainbrook. Stop for SSHx15 and quick explanation of the next 40 minutes of your life. Partner up by speed. Run point to point at 90% throttle, stopping at each street for Dumbocrats x15 and plank. Stops at Haverstick, Fountain Ridge, School House, Johnny Cake. Mosey to the intersection of mountain and brook. Up the hill at pace, mosey back down hill and over to Mountainbrook Swim Club and field. Partner 1 runs the long side of track, partner 2 runs the short side to the jungleless gym for pull-ups to exhaustion. Just enough time for partner 2 to take over pull-ups and partner 1 to complete track run. Repeat. Reunite for plank fun. Mosey back to Mill Pond Rd/Mountainbrook for 3 final 90% sprints with stops for Drydocks x15. Time for some marj: FreddyMercury x20, HeelsToHeaven x20, AmericanTwist x20, LBC x50 oyo. Fast mosey back to the church for wall sits, burpees x10, makhtar ndiayes x10, more wall sits with arm exercises to break it up, and finally burpees x10. Fin.
Moleskin:
A big Metro/Area51 welcome to Shoe, who moved closer to Charlotte Catholic and was rused into today’s “bootcamp” for lots of running. Also, thank u for great takeout… OneEye pushed the pace out front but my vote for Larry Bird goes to LittleJohn aka LilJon (Hyeah! Hwhat!!) who battled thru a stop at the rotting carcass (skunk?) to a great finish. Honorable mention to any of the speed-averse runners. The shorter break between sprints will lift your speed in no time. #youVSyou… Thank you for the opportunity to lead DMZ for the first time. Sunday/Monday basketball (and Monday morning fastsacking) keeps me from regular posts at a great AO. Keep up the good work.
5:26am. Crickets. Will anybody else post after Panthers MNF and in the thick of holiday party season? Damm it, yes. 2 regulars roll up and 1 guy jumps out of the woods. The plan: 5 pain stations on the premises in a star circle pattern.
The Thang:
Start with the Figure 8 mile (Edenbridge, left on Windyrush, right on Sheffingdell, left on Jasmin. return however you like)… Station 1: jungle-less gym for 10x pullups. Station 2: concesion stand for 20x derkins. Station 3: between back baseball fields for 30x plankjax/makhtar ndiayes. Station 4: over by batting cages for 40x squats/lunges. Station 5: in the shadow of the pullup bars for 50x LBC/russian twist… rinse/repeat 4x with bonus 4th quarter of AYG in stations 1,2, and 5 for pullups, derkins and freddy mercurys to exhaustion. AYG squats is not a good use of time… Finish with another Figure 8 mile.
The Moleskin:
Where to start? I’ll break it down by contestant.
1) Kirk- in today’s Larry Bird voting, he was the only one to receive zero point zero votes. The quantities listed above were more of a guidleine than a rule for him. But there are 3 F’s in F3 and Kirk excelled in 2nd and 3rd. The Miller Lite hat and tales of his former assistant totally redeemed his morning. And great take out.
2) Pele- was unaware that there were 7-figure houses across the street from his domicile. Bonus neighborhood recon: some of those houses must house strippers. All the signs are there: “interesting” location for building, that loop smelled like strippers (I’m told), and street name mis-spelled (Jasmin!). Pele will now re-route his dogs from crapping on the OPE fields to his new favorite building site.
3) Swiper- YHC felt a war coming: a flatulence battle. YHC prepared with an assortment of pre-game fruit. The battle started as usual- crop dusting in the first mile. After that, Swiper took over. Derkins- boom. Mary- bang. Final mile- still going. I had no answer. Like the Subject line says, it was a cloud of gaseous ass… Something you might not know about Swiper- he has combat training. He performed a perfect barrel roll after a sniper picked him off in the fields.
4) YHC- my dog woke me up at 3am as a raccoon taunted him outside our house. I have a really awful winter hat, which I will wear the next time you come to SoFaWiB. I know i’m forgetting a lot from the morning and yes, my kids were probably late for school as a result of it. Thank you for the opportunity to lead.
8 posted and some #SoFaWiB guidelines may have been tweaked for the benefit of the pax.
The Thang: run the neighborhood mile. Congregate at the jungleless gym. Partner up. Partner A run to the medium-sized track (larger than i recall). Backwards run around track. Run back to jungleless gym. Meanwhile Partner B pumps out the following: 100 x pullups, 150 x carolina drydocks, 200 x plankjacks, 250 x LBCs… switch partner responsibilities until exercises finished and equal amount of running accomplished… regroup for Mary: Makhtar Ndiayes x 20 IC, Heels to Heaven x 25 OYO, more plank work on the count in YHC’s head, Sundancer favorite Xs and Os, RunStopper favorite wide-arms x 10 IC… re-run the neighborhood mile… Mary as the pax returns… bonus 5 burpees OYO, bonus bonus 5 burpees OYO. COT. Great take-out by RunStopper.
Announcements: 1st F: Southern Discomfort is this Saturday. Get some… 2nd F/giveback: Billingsville tutoring is every Tuesday at 4:30pm (or when you can) until ~6pm? 2.0’s are encouraged. Speaking from experience, it’s a great use of time in order to lift the youngsters at that school… 3rd F: tonight and every-other Tuesday at 7 or 7:30pm at Rusty Onion at corner of Carmel/51. For more specifics and a more exact starting time, hit up DeepDish.
Moleskiner: First off, this post’s title: on the opening mile, Kirk either merlot-ed a rotting possum carcass or had a coughing fit due to said rotting possum carcass. The perp’s location is the woods close to the bend of the road, west of OPE. Kirk used the coughing to his rest advantage for the balance of the workout. Can’t wait to smell what a week of 80 degree temps does to the poor little guy #seeUnextWeek… back to the aforementioned #SoFaWiB guidelines: apparently cadence is frowned upon at this location. It wont happen again… Great to see larger numbers today. Thank you for the opportunity to lead.
The presidential candidates are-who-we-thought-they-were on Monday Night- same hot air. 5 pax entered OPE with 2 goals: get better, excrete hot air.
Thang:
Roundtrip warm up mile(ish) eastward. Grab a lifting rock and head to OPE east parking lot. Begin repeats:
15 x shoulder front raises
10 x offset merkins on rock (each side)
15 x curls
15 x shoulder press
mosey to pull-ups
5 x pull-up knees to elbows
5 x pull-ups
backwards mosey back to rocks
The kids finished 6 rounds and ran into Mary for the following:
25 x plankjacks
30 x LBCs
20 x makhtar ndiayes
20 x heels to heaven
Return rocks and repeat roundtrip mile(ish) eastward. COT. Solid takeout by Swiper.
Moleskine:
SoFaWiB: so simple, so good.